Three Wise Men

Today is a special day at the gym as we honor Veterans Day.

The “Three Wise Men” were three brothers: Jeremy Wise, Ben Wise, and Beau Wise (READ: Washington Post: One family; two sacrifices). They were warriors — Jeremy a SEAL, Ben an Army Green Beret, and Beau, USMC Infantry. Tragically both Jeremy and Ben were killed in action. Beau remains on active duty.

Today we recognize the sacrifice of Jeremy and Ben, but we’re focused on honoring Beau and those like him who returned from combat and are trying to live with the legacy of combat daily.

On Memorial Day, you can find a gym just about anywhere that is participating in “Memorial Day Murph” and supporting the Mike Murphy Foundation. That is appropriate given Memorial Day is the day we honor those who died in combat.

Veterans Day is different as it is the day we honor all who served, those who survived combat but may be struggling to survive the peace.  Suicide rates among returning soldiers are alarmingly high, and the foundation set up in honor of the Wise brothers aims to help raise awareness.


Wednesday’s Training:

CrossFit:

THREE WISE MEN:

“Jeremy”
4 MIN AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell

Rest 2 minutes

“Ben”
4 MIN AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups

Rest 2 minutes

“Beau”
4 MIN AMRAP:
15 Box Jump-Overs (24/20″)
30 Wall Ball Shots (20/14#)

Fusion (6:30pm):

Group Warmup & Mobility – Per Program:

AMRAP in 6 Minutes – at warmup pace:

10 M Duck Walk + 10 M Horse Walk
10 M Bear Crawl + 10 M Inchworm
20 M S.A KB Waiter’s Carry (10M each arm)
100 M Jog

CHIPPER – HOW MUCH CAN YOU DO IN 25 MINUTES?

50 KB Swings (light, russian)
50 Box Jump / Step Ups
50 Sit Ups

50 KB Swings
50 Burpees
50 Sit Ups

50 KB Swings
50 Jumping Jacks
50 Sit Ups

For Time. Or As Far As Possible in 25 Minutes.

5 Min Cool Down – Mobility with Coach.
Foam Roll and LX Ball Work.


Thursday’s Training:

CrossFit (4:30pm is advanced and requires test-in):

A: Complete AMRAP at warmup pace in 10 MINUTES:

10 M BEAR CRAWL X FLOOR
10 M INCHWORM X FLOOR
10 x Transverse Bridges (Alt directions) or Bridge Press Ups
5 x C&D’s
5 x HANGING ALT. STRICT LEG KICKS (Each leg)
50 M SINGLE ARM KB WAITER’S CARRY (Each arm)
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Core EMOM (Alt. EMOM for 8 MINUTES – 2 SETS):

2 SETS: (Work :50 / Rest :10 at each station)

MIN 1: Monk Sit Ups
MIN 2: Hanging Flutter Kicks (From pull up bar)
MIN 3: Hollow Rock – Roll to Supermans
MIN 4: Dragon Flags or Slow Neg Leg Lowering Abs (hands under butt, lying down)

C: ALT. EMOM x 3 SETS (15 MINUTES):

MIN 1: :50 MAX EFFORT AIR ASSAULT / :10 REST
MIN 2: 12-15 x UB BOX JUMPS / Step Downs (AFAP) – Rest time remaining
MIN 3: :50 MAX EFFORT ROW / :10 REST
MIN 4: 12-15 UB KB SWINGS – Rest time remaining
MIN 5: 1 MIN REST

COOL DOWN CASH-OUT

Fitness (6;:30pm):

Strength, Technique & Development: UB Pushing Strength:

German Volume Bench Press!
AT 50% (or relatively scaled loads) perform the following. If scaled correctly, you should start dropping reps by set 6 or 7. Terminate the set if you fail. Rest 60 seconds. then continue with next set.

10 Reps x Bench Press x 10 Sets ; Rest exactly 60 seconds between sets.

WOD: 3 ROUNDS FOR TIME

400 M RUN
20 DB SNATCH (ALT ARMS, total reps)
20 RING ROWS