9/22/22
CrossFit GonzStrong – CrossFit
Metcon (AMRAP – Reps)
“Unfortunate Events”
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: 1 Rope Climb (15ft.) + Max Shuttle Runs
1 Shuttle Run = 10 Meters
Score shuttle runs plus bike cals
– Conditioning Category: Active Recovery
– Athletes can choose their level intensity here based on how they are feeling today.
– Score: Total Bike Calories + Total Shuttle Runs
BIKE CALORIES
– Calories On Any Machine
ROPE CLIMB
– Reduce Height
– 3-5 Unbroken Strict Pull-Ups
– 3-5 Unbroken Toes To Bar
– 3 Devil’s Presses
SHUTTLE RUNS
– Calorie Air Run
– Meter Run (Outside)
– Calorie Row or Ski
Metcon (Checkmark)
Saturday workout
Deadlift
https://ctstorageprod.blob.core.windows.net/videos-movements/deadlift-isometric.mp4
3-4 Sets:
4-6 Reps @ 65-70% 185LB – 200LB
*4-5 Second Isometric
*Rest As Needed Between Sets
“Jim”
https://ctstorageprod.blob.core.windows.net/videos-coaching/push-ups-elbows.mp4
9 Rounds For Time:
24 Push-ups
8 Deadlifts 215 / 135 lb
Time Cap: 20 Minutes
Our good friend Morgan Bungerz’s Dad, Jim Bungerz, passed away 14 years ago. Today we’ll honor Jim through a workout Morgan has done every year since his passing.
*A Note from Morgan:*
Jim Bungerz passed away 14 years ago after a six-month fight with ALS. More commonly known as Lou Gehrig’s disease, ALS is a neurodegenerative disease that robs its victims of any use of their muscles, leaving them unable to walk, talk, or even breathe. Despite a fatal diagnosis my dad never gave up or complained. Over his six-month battle with ALS he remained a strong father and husband even as he became confined to a wheelchair. Unlike most Hero WODs, this is not dedicated to a fallen soldier or service member, but like all Hero WODs, this is to salute an individual who gave everything for the ones they love. Not only does this workout look to honor Jim’s courage, but it also serves as a celebration of the abilities we have. Too often our capabilities to move are taken for granted, and by doing this workout we are reminded that we are lucky to do it when others are not so fortunate. The message behind this workout is “Get Up For Those Who Can’t!”