The gofundme campaign for the AED is going strong. At the time of this writing we’re at 865$, well past half way. Let’s do this! Here’s the link to donate:
https://www.gofundme.com/an-aed-can-save-your-life
Gymnastics
Pull up development (beat swing, kipping, butterfly)
Conditioning
6 strict pull ups then max effort active hang
then
8 ring dips then max effort ring support hold
then
10 strict handstand push up then max effort handstand hold
Rest 30 seconds and repeat
Scale each movement as needed, lower the reps if necessary or modify the movement. Pull ups can be negative pull ups, negative ring dips and same for handstand push ups
Weightlifting
Snatch and clean and jerk skills primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
5-5-5
Acc work
Dumbbell press
5-5-5
Hip extension
10-10-10
Firebreathers
“SCOTTY”
11min AMRAP
5 deadlifts 315/225
18 wall balls 20/14
17 burpees over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
