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"Hansen"

By
Allison Bojarski
 on May 2, 2009 12:00 AM | | Comments (975)

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Saturday 090502 (68) (23)

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


An option for after today's WOD?
Whiskey-aged beers
BABKA!!!
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Is cheese unhealthy?
Advanced sausage-making tips
The universal symbol of CrossFit

975 Comments

By Alexei on May 2, 2009 7:30 AM

Babka... is a not very nice thing to call your grandmother in Russian... lol.

By Allison Bojarski on May 2, 2009 11:04 AM

Scaling options for today's workout from the CrossFit Brand X forums:

Big Dawgs:
As Rx’d

women - 1.5 pood

The Porch:

Three rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups


Pack:
Five rounds for time of:
1.5 pood Kettlebell swing, 20 reps (@ 54#‘s)
20 Burpees
20 Glute-ham sit-ups

women - 1 pood (@36 #‘s)

Puppies:
Three rounds for time of:
15-25# Kettlebell swing, 15 reps
15 Burpees (Squat thrusts okay)
15 sit-ups

*Caution* If you are not used to doing GHD sit ups sub regular sit ups.

Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

GHD sit up - http://media.crossfit.com/cf-video/cfj-oct-2005/glute-ham-demo.wmv

By Allison Bojarski on May 2, 2009 11:08 AM

Given the fact that there's not a GHD per person, I recommend that those NOT on the GHD substitute v-ups for the GHD sit-ups because they're more difficult than regular sit-ups and the stimulus is more like a GHD sit-up due to the explosive nature of a v-up.

I know Court's on board with that sub as well...

By george on May 2, 2009 11:29 AM

this workout looks absurd. i think it is going to take me until monday to complete.

By Lt Gabe on May 2, 2009 11:44 AM

This is the first time a hero WOD has honored a fallen Marine. We've had Murph, Daniel, JT, Badger, and others. Out of 4,924 casualties sustained in the ongoing GWOT, 1,003 have been Marines. We're the smallest of the 5 branches of service, numbering around 202,000 on active duty.

I've got my PFT and CFT Monday and Wednesday. I'm saving this for Friday and am going to drag a few fellow Devils along to get smoked to honor the memory of my fallen SNCO brother. Semper Fidelis Staff Sergeant.

By Alexei on May 2, 2009 12:39 PM

30:39

I think 20 kb kettlebell..

First set was 30 kb swings, 15 burpees, 30 ghd situps. After that, rest were 15 kb swings, 15 burpees, 30 ghd situps. Legs and arms were pretty smoked after last night's tabata squats and pushups, probably shoulda ignored it, but hindsight is 20/20.

GHD situps were a lot of fun... word to the wise - if you're using the GHDs, wipe the river of sweat off first...

By juan on May 2, 2009 12:52 PM

first marine wod, no way I'm not doing this today.
Sfi

By jacinto on May 2, 2009 1:12 PM

as rx'd 40:21

By Nick on May 2, 2009 1:37 PM

Just graduated from elements and this was my first WOD...Scaled back to "pack" and finished 30:15. Intense and exactly what I need; thanks!

By Mike on May 2, 2009 1:46 PM

Started with 30 reps for the 1st 2 rounds, but scaled down to 20 reps after the 2nd round. In hindsight, probably should've stayed with 30 in spite of the fact that the burpees were getting really slow after yesterday's WOD.
2pood bell and abmat for situps

22:47
(14,13)

By Steve-O on May 2, 2009 2:15 PM

Too many sake-bombs last night!
w/ 1.5 pood - 34:22

By JoeMa on May 2, 2009 2:22 PM

20 kb swings (sub 1 pod 16kg) x5 rounds
20 burpees x 5 rounds
20 sit ups (sub ab mat)x 5 rounds
24:14

By chris p on May 2, 2009 2:26 PM

Scaled:
3 rounds,
30 reps each all rounds
subbed 24kg KB
Used Ab Mat
24:50

By Sara on May 2, 2009 2:28 PM

Used 1.5 pood
32:21 + no skin left on my toes... Will wear shoes next time I do 150 burpees
My situps were what josh calls "kipping situps"

By Jeffrey B. on May 2, 2009 4:18 PM

30:31 w/ 1 pood kb and ghd.

By Davi on May 2, 2009 4:21 PM

Jacinto - awesome!

Sara - kipping sit-ups ... do you do something extra special with your arms?

I'm hitting this one tomorrow. Taught three classes today, no time to make it to the box. Also bringing a friend to the beginner class tomorrow AM. Should be fun!

By george on May 2, 2009 4:34 PM

scaling:

28 kg bell 30 swings
30 burpees
15 GHD situps + 15 reg situps legs splayed out style

total of 4 rounds. 36 mins

the burpees were soooooooo slowwwwwww


By Sara on May 2, 2009 5:17 PM

Davi:
Kipping situps involve using your arms to generate momentum to sit up. In other words, I cheated...

By Levi on May 2, 2009 5:27 PM

31:45, I think...sub 1.5 pood and abmat situps.

Very impressive group today at the 1 PM class.

By Levi on May 2, 2009 5:28 PM

Oh, and there's no such thing as too many saki bombs.

That is all.

By juan on May 2, 2009 5:37 PM

rxd at brooklyn
41:37
oohrah ssgt hansen

burpees clapped overhead
and ghd situps

By Jon S. on May 2, 2009 5:38 PM

Subbed 1.5 pood KB and abmat situps (except for the last round I went GHD cause nobody else was using it anymore)

41.40 meh

By MikeT on May 2, 2009 7:21 PM

34.23
Subbed 1.5 pood KB and abmat situps. This one hurt--almost got my first visit from pukey.

By KJ on May 2, 2009 7:27 PM

27-something, but I only did sets of 20. Oddly enough, it felt like enough.

By Reagan on May 3, 2009 5:39 PM

RIP Staff Sgt Daniel Hansen.

"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

As Rx'd 42:01

Black Box (91,91)

By Davi on May 3, 2009 6:30 PM

1.5 pood
ab mat sit-ups

33:01

By jim on May 4, 2009 9:21 PM

rx'd - 30:37. no real strategy other than to simply attack this wod. tried to keep the bell moving as much as possible as it sucks way too much to start the momentum to swing again.

was about to leave and realized that was a bad idea. curled up in the corner for a few minutes, felt better. tough workout, i liked it, kinda, sorta.

By stephanie on May 5, 2009 6:55 AM

36:42.
kb 25. ab mat sit-ups
slightly scaled: rounds 2-5 burpees-only were 20, kb/situps 30 reps all rounds. rough time with burpees..

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