4/23/12 "Del" & HPA Teen Class

-Written by KC

Hero WOD "Del"

This soldier must have liked running with a medicine ball because that's what the bulk of this workout contained in his honor. We performed "Del" today and remembered a fallen soldier and performed this wod in his remembrance.

Right:  Kip was in town from Honolulu and joined us for all the Med. Ball runs

Below: Liz shows us some great green band pull ups! Liz is awesome!

The Morning Crowd

The 5AM class tackles the HSPU (Handstand Push Ups) in todays workout. The morning crew is quite a dedicated bunch. They are solid in their attendance, effort, and of course rapid progress in CrossFit. Josh and I were just discussing how it's pretty great to see soccer moms know how to use a barbell. Times have changed from HPA days, and we are able to expand and serve up CrossFit in our own space now. To see so much progress in everyone makes my heart feel huge!

Hawaii Preparatory Academy Teens

These kids are also such a hardworking bunch students! They LOVE CrossFit and are entirely self motivated to learn proper movement. They pay attention, retain knowledge, and transfer that their movement. What an amazing group! And I also enjoy all the hugs after class from the girls. Again, my heart feels so BIG! Thanks for coming to our gym Hawaii Prep!

Right and Below: The teens did a little bit of everything this week: Rope Climbs, Toes to Bar, Pull Ups, Push Ups, Deadlifts, and practiced on the Concept 2 Rower.

Workout of the Day

Warm Up:

Dodgeball 3 min.

Speed Laders

Strength:

Weighted Pull Up

1-1-1-1 or 3 X 5 strict

WOD:

“Del”

For Time:

25 Burpees

Run 400 meters with a 20 pound medicine ball

25 Weighted pull-ups with a 20 pound dumbbell

Run 400 meters with a 20 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20 pound medicine ball

25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.