11/10/2018

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is the 243rd Birthday of the United States Marine Corps. If you know any Marines, wish them a happy birthday today – It will mean a great deal to them!

Scotty is a very short Hero WOD that packs a huge punch. Go as heavy as you can on the DL where you can safely go unbroken on each round. Scale down as needed Mid-WOD. The WBs should also be unbroken on every round, so pick a weight that you can support. The key to the burpees in this one is to breath, have a consistent pace, and don’t blow up in round 1 or 2. A great score for today is anything 4+.

Metcon (Weight)

1. Strength (

15-min to establish a heavy 3RM deadlift for today. We are not looking for a PR, unless you feel like it, but just trying to find what is fitting for the WOD.

* Perform 5 WB and 5 Burpees to a 6-inch target between sets.

Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

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).
To learn more about Scotty click here