– WEIGHTLIFTING –
5 x 2 @ 50-60%
*do not touch and go reps here. All for quality.
*all reps should be squats.
– WORKOUT OF THE DAY –
75/60 Calorie Row
75/60 Calorie Ski Erg
75/60 Calorie Assault Air Bike
Every 2 minutes, perform:
Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).
Modified: 60/50 if necessary.
*Coaches explain that the workout is supposed to be 100 cals of everything. Reps are already modified to fit in the class format.
*Class Time Cap = 23 minutes.
Right before Christmas, 2018, “a member of the Kato CrossFit family received some awful news. His son, Brock, would have to have a bone marrow transplant and undergo chemotherapy. Brock has ALD (adrenoluekodystrophy), a genetic disease that severely affects boys and men. It affects the nerve cells that allow us to think and control our muscles.
“On December 3, 2018 Brock’s routine MRI scan revealed the horrible news that he had a lesion on his brain and therefore was diagnosed with the fatal childhood version of ALD. The positive news is they were able to detect the disease early and Brock has a chance at a bone marrow transplant. Brock will undergo intense chemotherapy and will be hospitalized for many months. His total recovery could be 1-2 years potentially. Transplants have extremely high risks and, unfortunately, they do not always work. We are choosing to remain hopeful and optimistic through this process and we expect Brock will pull through.”
This tribute WOD was submitted to us by Chris Ellison and created by Coach Dan Groh of Kato CrossFit @kato_crossfit (Mankato, MN, USA). Brock and his workout got even more visibility within the CrossFit community when Josh Bridges @bridgesj3 featured the WOD in his vlog on YouTube.
In the workout, “the 100 is significant because the 100-day mark after the transplant is a usually major milestone (it marks the end of hospitalization and outpatient care). The 7 is significant because Brock will undergo 7 straight days of intense chemotherapy prior to his transplant.”