PR for Pat

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This Friday August 1st, the workout of the day will be a fundraiser workout created by CrossFit Southie as a fundraiser for Pat Padgett, a member of the Boston CrossFit community and friend to many. Coach Mat and Jenna have known Pat for a long time and have competed along side him. He has recently been diagnosed with mouth cancer and undergone major surgery, that has taken nearly 70% of his tongue, lymph nodes and glands. He has a long road to recovery ahead and we want to provide him with all the support we can. With a large amount of Boston based gyms doing this fundraiser, it’s our collective goal to help raise enough funds for him to live off of during recovery, and show him just how much the CrossFit community supports him.

For every “Like” on the CrossFit City Line Facebook page up to Friday, CFCL will donate 1 Dollar to Pat. If you don’t already like the page, get to it!
Like Us!

To read more about Pat’s story and progress, please visit: www.prforpat.com
To donate: Pat’s Giveforward Page
Pat’s Facebook page: PR for Pat

You may not know who he is personally but please join us, complete the workout in Pat’s honor, show him your support, and offer a donation if able.  We will have a donation box on the front desk and if you’d rather do it electronically, you can email us or we will have a “charge my account for a donation” sheet you can leave your name and amount on.

The Workout:
PR for Pat
20 Minute AMRAP
6 Power Cleans
12 Burpees
18 Toes to Bar
50′ Handstand Walk

Rx: Power Clean 185/135
L3: Power Clean 155/105, 25′ Handstand Walk
L2: Power Clean 115/80, 9 Toes to Bar, 3 Wall Climbs
L1: Power Clean 95/65, 9 V-Ups/Paralette Roll Ups, 3 Wall Climbs

Friday 080114

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Pr For Pat

AMRAP 20

6 Power Cleans
12 Burpees
14 Toes to Bar
50 Foot Handstand Walk

Rx: Power Clean 185/135
L3: 155/105, 7 Toes to Bar
L2: 115/80, 7 Knee Roll Ups, 3 Wall Climbs
L1: Hang Power Cleans 65/45, 10 Paralette Roll Ups/V-Ups, 3 Wall Climbs

Competitors
2014 CrossFit Games Event 3 - Triple 3
For Time

3000 M Row
300 Double Unders
3 Mile Run

Thursday 073114

Battling!

Battling!

PR for Pat
Remember PR for Pat is this Friday!
If you haven’t “Liked” us on Facebook, DO IT! For every “Like” we get before Friday, we will donate 1$ to Pat!
Like Us!

What is PR for Pat?

Combo Pack
EMOTM 10

Odd: 5 Strict Pull Ups
Even: 3 Strict Presses

“Run’n Gun”
3 Rounds for Time

400 M Run
AND
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats

Rx: As Is
L2: Assisted Pull Ups, 5 Push Ups
L1: Ring Rows, Assisted Push Ups

Competitors
Active Recovery
Spend 15-30 Minutes at low intensity.
-Bike
-Row
-Jog
-Walk
-Hike
-Swim

Then
1 Minute Pigeon Stretch per side
1 Minute Coach Stretch per side
1 Minute Banded Hamstring per side
Peanut Thoracic Spine Mobility-3 Spots, 10 Raises per spot
Pick 1 more mobility hot spot area and hit it!

Wednesday 073014

 

Partner Bear Crawls. Quit pulling me! No you quit pulling me!

Partner Bear Crawls. Quit pulling me! No you quit pulling me!


Deadlift

3 x 5

“Sensation”
AMRAP 12

20 Box Jumps
12 Calorie Row
7 HSPU
12 Calorie Row

Rx: Box Jump 24″/20″
L2: Box Jump 24″/20″, 2 AbMat or Less HSPU
L1: Box Jump 20″/12″, 7 Seated Dumbbell Presses

Compare to 071513

Competitors
Front Squat
9-7-5-3

Deadlift
5 x 3 @ 20X0
*This means Lift the weight quickly, as normal. Once at the top, there is no pause or rest, start to lower the weight and do it slowly, controlled, it should take 2 full seconds…that’s what the 2 is there.

AMRAP 6
2 Rope Climbs
20 Double Kettlebell Overhead Walking Lunges
20 Toes to Bar
40 Double Unders

Rest 3 Min then Repeat