Indian 617 Memorial Workout and Fundraiser at CrossFit SoCal

Thank you to everyone who was able to join us in supporting the families of helicopter, Indian 617 this weekend.  

We had an amazing turnout, and were able to donate nearly $3,000 to the family's memorial fund.  

Channel 6 news even joined us to cover the event.

Scroll down to see video

The work out was:

Indian 617

5 man teams; only two people working at one time.

Must complete the exercises in order, before moving on to the next.

200 Kettlebell Swings (men 1.5pood / women 1pood)

400 Pullups

600 Pushups

800 Situps

1000 Squats.

Another group of individuals were rowing to help raise money.  People could donate $15 for every 10,000 meters rowed.  Adam, Paul and Jessica, as well as other team rowers, rowed a combined total of 192,000 meters or 119.2 miles.

Paul rowed 50,000m (31 miles) in 3:52

Adam rowed 50,000m in 4:10

Jessica rowed 42,000 (26.2 miles) in 3:51.

Our 4th rower was used for team rowing, and was maxed out at 50,000 meters 

Thanks again to everyone that was able to donate and join us in making this an unforgettable day.

Post time and comments.

SoCal interview on Channel 6

Thursday, May 28th

Lift: 

Push Jerk or OHS 

1-1-1-1-1

WOD:

 
Level 1
For time:
30 ghd situps
Then
3 rounds 
10 hspu
30 double unders

Level 2
For time:
50 ghd situps
Then
5 rounds 
10 hspu
30 double unders

Post time weight and level to comments.

Wednesday, May 27th

Burpee Jenga

Until collapse:

1 Block move

2 Burpees

Lift
Deadlift
5

WOD
Three rounds (level 1) 

Five rounds (level 2) for time of:

10 Deadlifts 225lbs, 155lbs 

  -(modify weight as needed for level 1)
2 Rope Climbs (no feet) 

  -(modify climbing technique as needed for level 1)

Post time and weight to comments.

Memorial Benefit

This Saturday at 10am, at CrossFit SoCal, we will be celebrating the lives of the Pilots and Aircrewman that were tragically lost in a helicopter crash off the coast of Coronado last week.

All donations will go to the memorial fund that has been created for the families of the individuals who gave their lives to protect our freedom.

There will be a few ways to make a donation:

1. $5 donation allows you to participate in a workout that has been created to honor these brave men and women.

2. $15 for every 10,000 meters 

that Adam rows.

3. Make a donation of any size

to the fund.

These brave individuals have given the ultimate sacrifice 

to defend our way of life.

They were dear friends of mine that I served with while at 

Helicopter Squadron 6.

They leave behind family, husbands, wives and children.

Help honor their lives, while continuing to keep their families 

in you thoughts and prayers.

Thank you for your kindness and generosity. 

-Adam

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WOD for May 26th:

Lift

Back Squat

5-5-5

WOD

3 Rounds (21, 15 and 9) for time:

Box jump, 20 inches (level 1) 24 inches (level 2)

Hang Squat Clean, 95lbs/65lbs (level 1) 115lbs/85lbs (level 2)

Ring dips

Post weight and time to comments.

Friday, May 22nd

When things start to get easy, you're probably doing something wrong...

Erwin - Mike G - Tim - Chrissy - Karen ~circa 2007~

SoCal Vets ~2009

Yeah... it still sucks.

WOD: 5 rounds for time

WOD
5 rounds for time of:
30 Glute-ham sit-ups 

(Level 1 use Abmats or 10(GHD)/20 Abmat combo)
(Level 2 do all with GHD) 

25 Back extensions 

Post time to comments

Thursday, May 21st

CrossFit SoCal Peeps

WOD
"J.T."

21-15-9 reps of: 
Handstand push-ups
Ring dips
Push-ups

Anyone sore this week?

Post time to comments.  

Cheat Meal!!!

WOD

From ground to anyway overhead
Men 5000 pounds (Level 1)
155 x 30 reps or,
135 x 37 reps or,

  95 x 53 reps or,
  75 x 67 reps

Women 3000 pounds (Level 1)
100 x 30 reps or,
  85 x 35 reps or,
  65 x 46 reps or,
  55 x 55 reps

Post weights, reps and time to comments

Tuesday, May 19th

Here, let me show you what you're doing wrong...

Are you educating your children about nutrition?

The goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. 

You need to teach them very basic concepts; sugar is bad, protein is good and you need to eat some in every meal. 

Nuts and seeds are good fats. Eat them, don't avoid them. 

Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. 

Eat a lot of it. 

Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

-CrossFit Kids

WOD

Dianne

21-15-9

Deadlift (225m/155w)

Hand Stand Push Ups

Post time to comments.

Monday, May 18th

WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood or 12K
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds or 33 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball or 14 pound ball
50 Burpees
50 Double unders

Post time to comments.