RJ

 Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning


“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.”

— Tecumseh

 


Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees


Skill: Jump Rope 3 minutes


Core:

12 minute Amrap

Sandbag Get-ups with 60 # sandbag


Workout A.

RJ
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

x5 Rounds


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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