Wednesday 161102

Police Officer Arthur "Artie" Lopez

Police Officer Arthur “Artie” Lopez

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of
the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical
condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.

PARKING – Please do not park on the East side of the street. You will notice that the city has put up NO PARKING signs along the East Side and the Officer has kindly given us warning before they start ticketing people who are parking in the NO PARKING area. 

On Veteran’s Day, November 11th we will be holding a fundraiser and honoring The EOD Warrior Foundation. http://www.eodmemorialworkout.com/  this workout is an honor for us to do this year in support of our athlete at Letrono, Stephen Lyons who is the brother of the 131st EOD technician who passed away. I encourage all of you to go to the webpage, read about the 131 EOD techs and see what your $35 donation goes towards.  

I have created a Letrono CrossFit team, register and select LCF as your team. The workout is in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. This year we add Marine SSGT David B. Lyons to the list of 130 which now brings the total to 131. SSGT Lyons recently passed away as a direct result of wounds he received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory. 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength: Neutral Grip Rest Pause Dumbbell Strict Press Dumbbell weight 25% of Strict Press max (each DB)
**Add 5lbs to each dumbbell and beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down
again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
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WOD: Hero “Artie”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters, 95/63 lb.85/55 75/45 65/35
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3.  Ask your coach for help.

COOL DOWN


Accessory Above and Beyond ( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses

Met-Con
AMRAP 6 Minutes:
10 Clusters 95/65lbs
5 Bar Muscle Ups

Strength: Back Squat – 4×4 @87.5%

Just work:
Assault Bike – 15/9 Calories x 10
Rest 2:00

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
Gymnastics Accessory
Push Ups – Climb the Ladder x3
1-2-3-4-5 etc until you fail to hit the set unbroken. You can come down and shake out your arms between sets, but don’t take too long.
Rest 3 Minutes start over at one and try to climb close to the same number as the previous round.

Strength Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes
Thursday

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