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| SSG Sean M. Flannery |
“Sean”
10 rounds for time of:
11 Chest-to-bar (CTB) pull-ups
22 Front Squats, 75lb
Post time to comments.
Coach's Notes.
110 CTB Pull ups and 220 front squats with any weight is beyond the capacity of most of us mortals, let alone elite athletes. Get as far as you can with the prescribed movements and loads, even if that is one CTB and one squat as prescribed. After that, finish the rounds with a band or jumping pull ups and lower the weight of the front squat as necessary, just fight to perform the full range of motion. DO NOT train to failure, you have four more days of WODs to look forward to this week.
Take care of your hands! A variety of tips in the article here. You'll be tempted to use a huge kip to get the extra height on C2B. Aggressive kipping creates potential for hand tears...
Hero WODs. Last, for those new to the community, Hero WODs are a special brand of workout. They are named after CrossFitters from the armed forces or emergency service communities who gave their lives in service of a higher cause. For a full list, visit section 4.2 of the main site FAQ here.
"Sean" is the most recent Hero WOD, posted 22 Jan 13. A prominent member of the main site community provided the comments below; they do a fine job of capturing the essence of this form of tribute.
Training Resources.
11 Chest-to-bar (CTB) pull-ups
22 Front Squats, 75lb
Post time to comments.
Coach's Notes.
110 CTB Pull ups and 220 front squats with any weight is beyond the capacity of most of us mortals, let alone elite athletes. Get as far as you can with the prescribed movements and loads, even if that is one CTB and one squat as prescribed. After that, finish the rounds with a band or jumping pull ups and lower the weight of the front squat as necessary, just fight to perform the full range of motion. DO NOT train to failure, you have four more days of WODs to look forward to this week.
Take care of your hands! A variety of tips in the article here. You'll be tempted to use a huge kip to get the extra height on C2B. Aggressive kipping creates potential for hand tears...
Hero WODs. Last, for those new to the community, Hero WODs are a special brand of workout. They are named after CrossFitters from the armed forces or emergency service communities who gave their lives in service of a higher cause. For a full list, visit section 4.2 of the main site FAQ here.
"Sean" is the most recent Hero WOD, posted 22 Jan 13. A prominent member of the main site community provided the comments below; they do a fine job of capturing the essence of this form of tribute.
Hero WOD's are long, hard. Never easy. Experienced CrossFitters will grit their teeth and hunker down for a suckfest. Folks will go much longer than usual. They will refuse to quit. Many will refuse to scale. If you are new, as much as you might wish to do the same we will need to keep this in mind, and keep you safe.
We honor SSG Sean M. Flannery today. We offer thanks to him and his spirit for his service and his ultimate sacrifice. We do this in our unique way by sharing a workout, pushing just a bit harder, trying to show respect for SSG Flannery by giving our all.
There's a rhyme and a reason to Hero WOD's. Sometimes movements were favorites of our Hero; oft times the numbers matter. Sean was killed 101122, thus 10 Rounds of 11 CTB PU, 22 Front Squats (75lb.). Another task-specific WOD, another couplet where we are given our job and asked to do it as quickly as possible.
There's a new Hero on deck. Fair winds and following seas young man. Prayers and tears to those you've left behind.
Training Resources.
- "WOD Demo: Sean" - with Crossfit Posse of Salt Lake City. Good insights throughout.
- Two demos of C2B pull-ups from Gymnastics WOD: "Kipping" and "Butterfly".