I wanted to take a moment to bring some recognition to one of my coaches for something pretty special that has nothing to do with CrossFit. Our Canal Park community knows Matt Kaplan as a hard working mild mannered member turned coach who is one of our MIT Business School crew. What many if not all of you don’t know about Matt is he spent most of his professional life until a year ago in the Special Forces of our military as an elite aviation pilot.

 

Matt recently received the highest award for valor in flight, the Distinguished Flying Cross, in a ceremony honoring him and others for their actions during the battle of COP Keating in Afghanistan, October 2009. There is a really cool article here that talks more in depth about the battle and Matt’s unbelievable bravery that earned him the award. This is a truly amazing story and I personally am honored to have such an incredibly brave guy working for me and being part of our community.

 

I would say make sure you congratulate Matt if you see him but in his typical way of living he would probably deflect it as just another NBD part of his life. Maybe we can make him feel a bit more special for such an incredible sacrifice he made by spending so much of his life protecting all of us. So at least give him a thank you!

 

 

Regionals/Memorial Day Weekend Schedule : Because of Regionals and Memorial Day we will be closed Saturday, Sunday, Monday of Memorial Day. We will be doing the hero WOD “Murph” on Saturday AFTER.

 

 

MONDAY

 

BootCamp Sprint

 

1. Core WOD
2:00 Forearm Plank, right into
100 Russian Twists w MB, 14/10
50 Seated Press, straight legs feet off flor

 

2. Mini “Severin”
30 Strict Pull-ups
60 Push-ups
Run 1000m

 

 

CrossFit

 

Strength : Low Bar Back Squat
EMOM 20m
O: 2 Reps nornal tempo + 1 Rep with 5 Second Pause AT Parallel
E: Rest

 

WOD : 2 Rounds
50 Double Unders
15 Squat Clean + Jerk 135/95
Run 600m

 

S: 100 Singles, 75/55
L1: 115/75

RX+: 175/125

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 7m AMRAP
10 UB Toes to Bar
4 Squat Snatch 70% 1rm
1 Rope Climb, 20′ (5 strict pull-ups @ CP)

 

3a: 5×5 DB Snatch, 100/75 or heaviest able (each side), rest :20
3b: 5×5 DB OH Pistols, each side, weight as able, rest :40
3c: 5×5 Weighted Hip Ext, barbell behind back, heaviest able, rest :60