Fourth of July, 2012

4th of July Special Workout – 9 AM (One workout only!)

Wear a RED, WHITE, OR BLUE shirt!!!

Workout of the Day for Wednesday 04 July 2012
“Three Stripes”
Three stations.
A. 400 meter walking lunge
B. “Angie”
C. 27 Fifty-yard down and backs

See below for workout description.

Happy Fourth of July from CrossFit Roseville
~Justin Arnest

On the very first independence day, John Adams wrote a letter home to his wife Abigail. His thoughts about how we should commemorate this day seem to be very close to what has become our national traditions.

“The Second Day of July 1776, will be the most memorable Epocha, in the History of America. I am apt to believe that it will be celebrated, by succeeding Generations, as the great anniversary Festival. It ought to be commemorated, as the Day of Deliverance by solemn Acts of Devotion to God Almighty. It ought to be solemnized with Pomp and Parade, with Shews, Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other from this Time forward forever more. You will think me transported with Enthusiasm but I am not. I am well aware of the Toil and Blood and Treasure, that it will cost Us to maintain this Declaration, and support and defend these States. Yet through all the Gloom I can see the Rays of ravishing Light and Glory. I can see that the End is more than worth all the Means. And that Posterity will tryumph in that Days Transaction, even altho We should rue it, which I trust in God We shall not.

So go forth and  celebrate this great anniversary with your friends and family. Go to a parade, play games, play sports, shoot your guns, and set off some fireworks!! Spend a moment reflecting on the colors. White: purity and innocence. Red: hardiness & valor.  Blue: vigilance, perseverance & justice.

CrossFit Roseville hopes that you and your family will have an outstanding 4th of July celebration!!

What are some of your 4th of July traditions?

Workout description:

The workout is designed to be completed with a partner and the goal is to split the work in half. It can also be done in teams of 3 or 4 to scale the volume.

Start at A, B, or C and then complete in order A-B-C.

A. 400 meters walking lunge. One partner working at a time. Partner A does lunges while Partner B walks along side. Then switch until the 400 meters is complete. Upon completion advance to part B.

B. It’s “Angie”. One partner working at a time. Complete work in order – all the pull-ups, then all the push-ups, etc.

C. 28 Fifty yard down and backs. Partner A runs to the cone 50 yards out, touches the ground, and returns to starting cone. Then Partner B runs to the cone and back while Partner A rests. The station is complete when both partners have made 14 trips each to the cone and back.

Upon completion, if the work has been split in half, you have completed just over 1776 reps. (200 meters lunge, 200 reps bodyweight work, 1,400 yards run.) To hit 1776 exactly, do 13.5 down and backs instead of 14, and finish with 26 burpees.

Leave a Reply

Your email address will not be published. Required fields are marked *