Legion of the Beasts Games

AT WESTWORLD ARENA in Scottsdale, Arizona
September 2nd, 3rd & 4th 2017

If you are looking for something to do and want to cheer on Anne aka “the bunny killer” she is competing on
Saturday at 11:30am and 1:50pm
Sunday 10:30am and 11:55am

4rds
Run 400m
Row 300m
20 Wall Balls
10 Burpee Box Jumps

Rx:
20/14lb
24/20in

For those of you that maybe a little beat up from last month you can approach this workout(and next week) at an 80%. The goal should be to raise the heart rate a bit and sweat, do not push yourself to the max right now.

Warmup:
Row 1K

EMOM for 20
Odd – 5 Bench Press
Even – 5 Hang Power Cleans

Keep the weights around 60-65%. The next week will be a “de-load” week. Take advantage of this and do not go heavy if you are beat up from HERO Month.


HERO t-shirt

Open Gym

Make-Up Day

We are finished with HERO month! That was a bit harder than last year so thanks for sticking with it. We certainly had more participation this year. Congrats!

We won’t be doing too many “for time” workouts for the next week or so. Expect some strength training once we take it easy for a bit.

Only 1 class on Monday, 8am.

“Bradshaw”

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.-crossfit.com

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double-unders

Sub DB strict press for HSPUs.

Last HERO WOD! Thursday is also the last day of “Open Gym” if you want to make-up a workout. The next week we will focus on some strength movements(at 60-70%) and accessory work. Do not expect much as far as metcons. I am picking up the HERO month shirts tomorrow.

“Lumberjack 20”

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.-crossfit.com

20 Deadlifts 275/185
Run 400m
20 KB swings 70/53
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups C2B
Run 400m
20 Box jumps 24/20
Run 400m
20 DB Squat Cleans 45/30
Run 400m

Helton

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. -crossfit.com

Three rounds for time of:
Run 800 meters
30 DB squat cleans 50/35
30 Burpees

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.
Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family. -crossfit.com

Nickman

With a 55/35 and 35/20 dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
10 pull-ups weighted 35/20
20 power snatches alternating arms 55/35

Males carry 55 and 35 for 200m
Females carry 35 and 20 for 200m

We only have one set of 55lb DBs. Please leave the 55lb for anyone that is going to complete this WOD Rx. That is 100 weighted pull-ups with a 35lb and 200 snatches with 55lb.
The Rx weight might be a little heavy for most of us. Don’t turn a great workout into a horrible workout by going to heavy. This is a long workout, please pick appropriate weights.

“Loredo”

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.-crossfit.com

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Open Gym

Make-Up Day

Megan B. new coach at CF480!

Meg was diagnosed with Lupus when she was 12 years old. It was at this time she realized she had a choice to make. She could give in and let the disease control her life or she could fight to gain her health back. Needless to say, health and fitness became the foundation upon which she built her life.
When she realized what a positive impact nutrition and fitness had on her life, she couldn’t help but want to show others what it could do for them. Right out of high school, she began personal training and realized there was nothing more gratifying than helping someone change their life for the better. She was introduced to CrossFit in 2011, signed up for the CrossFit level 1 course, and never looked back.
She never played any sports in high school, but found herself enjoying obstacle races including the Spartan Super, Spartan Sprint, and Tough Mudder races. Eventually she realized she had a stronger passion for CrossFit and set a goal of making it to regionals. Year after year she worked towards her goal of competing at regionals, all while coaching and helping others achieve their own personal goals. In 2017, she was finally able to make her dream come true and competed at the CrossFit Games Central Regional in Nashville.
She believes anything is possible if you set your mind to it, and she hopes to prove this to others by helping them reach their own personal dreams.

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. – crossfit.com

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlifts 245/165
7 Burpees
7 KBS 70/53
7 Pull-ups

*HSPU scale – DB strict press

There are a lot moving parts on this workout. How this works is you will partner up with 2-3 people. For a group of 3 you only need 2 bars and 1 Kettlebell. You will not have an issue with sharing equipment with 7 different stations and only 7 reps at each station. Keep all the deadlift bars for the class in one area and the thruster bars in another area(for larger classes). Same with the Kettlebells, this way the gym is not a gaggle …. Stay organized!
Please don’t do burpees near the barbells.
***Coaches note – you can leave out a few deadlift & thruster bars loaded with weight so the next classes can use, just make sure they are clean.
You can do a staggered for the groups.

***Newbies
Scaling for this WOD is very easy. For newbies you can just use DB for thrusters and KB or DB for deadlifts, please get with a coach to help you setup.
For HSPUs you can perform DB strict press. Ring rows for pull-ups. Also, please keep the KBS Russian style if you are new.

Jerry

Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. – crossfit.com

“Wittman”

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. – crossfit.com

Seven rounds for time of:
15 KBS 53/35
15 Power Cleans 95/65
15 Box jumps 24/20 step down

If you didn’t see 480’s social media post then make sure you hug it out with Jeff & Sarah as this is their last week in AZ.