4/13/12 "Morrison"

-Written by KC

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan." - Knute Rockne

Kids Community

Hawaii, Kamuela, Waimea, Big Island- It's a fun sight at CrossFit AllStar to see the kids hanging, jumping, playing, giggling, and sliding down the fireman's pole in the kids area before their Tukong Martial Arts class here at the gym. They are like little mini warrior ninja elementary school students and it's fun to see them all together in uniform.

Below: the gang performed "Morrison" today and experienced the need for active and powerful hip recruitment as the rep scheme included high numbers of each element driven by the hips.

Wrokout of the Day

Warm Up:

400 m. Run

Dodgeball 3 min.

Gymnastics Drills

Skill:

Hip Flexor Recruitment

WOD:

“Morrison”

50-40-30-20-10  

 Wall ball shots, 20/14 pound ball

Box jump, 24/20 inch box

Kettlebell swings, 1.5 pood/ 1 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

RESULTS COMING SOON...