“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
12 minute Amrap
Sandbag Get-ups with 60 # sandbag
Run 800 meters
15 ft Rope Climb, 5 ascents
CrossFit and SealFit both honor fallen heroes by naming workouts after them. Usually, these workouts are longer in duration than most and often very difficult. I am looking for longer duration workouts and the Hero workouts are often perfect for our training.
While I enjoy a difficult workout, it is also important to take a moment to reflect on the the purpose of naming a workout after someone who has given their life for the rest of us. It is important that we give these workouts our best effort and to not forget their meaning.
Today's workout is called RJ and it is accompanied by the following description on the CrossFit website. Hooyah! to RJ and his family.
Robert Cottle | Age 45
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
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