Day 153: HERO WOD - Hot Shots 19

Monday; July 7, 2014 - the Wall @ ROCK JUNGLE (West End)

Warm-Up:

RUN 400 meter

THEN

2 ROUNDS OF:
-  10 CLEAN PULLS
-  10 FROG SQUATS
-  10 EASY PULL UPS


SKILL:  <NONE>


HERO WOD:  HOT SHOTS 19

6 ROUNDS  for time  OF

-  30 SQUATS
-  19 POWER CLEANS @ (Men: 135 lbs / Women: 95 lbs)
-  7 STRICT PULL UPS
-  400 meter RUN


Today Coach:  Jodaye

My Thoughts:
Hero WOD; tough as they are, this one is a tribute to all those who have fallen in the line of duty.   On June 30, 2013; 19 members of the Granite Mountain Hotshot Crew were killed fighting the Yarnell Hill fire.   More info from Crossfit.com for Hotshots 19

Warm-Up;
Pretty straight forward with the warm up; getting the body ready for the HERO WOD.    Seeing that there is no SKILL component, and checking the time it took for others; you know your in for one heck of a workout.

WOD;
As always, one can scaled it; both the weight and assist to your ability.   Something new lately is doing it for HEALTH or FITNESS (Fitness as being what you see); and the Health component modifications was DEADLIFTS instead of POWER CLEANS.    I opted to do the DEADLIFTS @ 95 lbs.  I had to weight in the factor that we are doing 6 rounds, 19 reps each.  Which puts it at 115 reps in total.  It's a lot and well, scale is the best solution.   While most of the class prior to the 7 PM were doing Power Cleans; most of us in the later class did DEADLIFTS.   We had a cap on time (finish before class ends - 40 minutes).
I managed to sneak in under that time cap.  Still a feat to complete.. and haven't sweated so much in a very long time.    That and Pukie the Clown was around the corner.   I didn't puke, but I certain wanted to.   So, the modifications I did to make this work for me was:  DEADLIFT @ 95 lbs, 120 lb assist on the PULL UP, and ROW 400 meter. 
Took 37 minute, 37 seconds  to complete this and it will serve as my new benchmark for the future when this HERO WOD comes up again.

WOD Results @ 8:30 PM; Name, Time, Weight, Assist (Pull-Up)

Misc:
Opted to do a nice Hot Yin class post WOD; felt great to do this to stretch out the body and bring some peace for myself.   Can't tell you how much this helps with the mobility.   
This was helpful as this past weekend, I opted to do the Color Me Rad - 5 K run for the second year in a row.  Lots of fun and well, who doesn't like getting color paint powder thrown at you?

Saturday; July 5th, 2014 - Edmonton, Alberta

Dave Polvere, and Tony Quon (me, right) - POST 5K RUN

Remember to stay consistent in your training and tackle one WOD at a time!!