Walshy 142
- 3 minutes ago
- 2 min read
CrossFit Nitro Memorial WOD
For Time: Finished Rx+ in 48:22
71 Back Squats (40/30 kg) - 6:05
Then, 3 Rounds of:
800 meter Weighted Run (10/7 kg) - I wore my 20# vest
20 Snatches (40/30 kg)
19 Kettlebell Swings (24/16 kg) - This total section 35:04
Finally, perform:
71 Back Squats (40/30 kg) - 7:13
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This was an incredible workout. I really connected with it and with Leith before I even went to do it. It meant a lot to do this workout in honor of him - and others honestly - who have taken their own lives for the same reason he did. I love how significant every number was.
So the first set of back squats I did in 4 sets: 25/15/15/16 - my back really lit up on those and my calves! All my runs were pretty slow. Especially that first one because I could really feel my back but that actually got better in the other rounds.
All the snatches I did in singles to save my back AND my shoulder. It worked perfectly except I lost count on the 2nd and 3rd round so I did an extra! All the kettlebell swings I did unbroken. Those felt really good today. The final back squats I did a little bit slower so I could get bigger sets and I did 30/25/16.
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Background: This memorial workout is dedicated to Leith Walsh, who passed away on January 2, 2019, after suffering from PTSD, alcoholism, anxiety, and depression.
This workout was designed by his good friends from CrossFit Nitro @crossfitnitro (Queensland, Australia) especially Craig Nielsen.
According to CrossFit Nitro, Leith “Silver Fox” was an instrumental part in building what they have at CrossFit Nitro. He started training in CF methodology back in ’08-’09 completed his cert 1 with Brandon Swan as part of the RAAF AFDS plan to have each AFDS section have its own certified trainer to allow them to train troops in CF both in garrison and expeditionary detachments.
He deployed to Kandahar coached at CrossFit Kandahar and was instrumental in the acquisition of equipment through ROUGE to the facility when it moved locations and expanded. He loved CrossFit and Oly lift and was extremely proficient at both lifts, being military loved his weight vest WOD’s, and KB swings. He had two goals he wanted to achieve when he returned to Nitro, one was a 150 kg dead and the other to get back to his previous 142 kg back squat PB.
The rep scheme signifies:
– 142 total back squats for his final PB back squat
– 3 rounds represent the 3 CrossFit Boxes he coached at
– The wearing of the vest on the run for the burden he carried and was trying to remove.
– 2.4 km from the 3 rounds of 800 meter run for the distance he ran each year for his military PF20 and 19 reps to represent the year he left us
– Snatch movement for his love of Oly lifting
– 40 kg to represent the age he would be turning on the 25th of January 2019
– Kettlebell swings were his favorite CrossFit movement
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