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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
"Marston" - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (14/11)
Workout
"Marston"
"Marston" is a Hero WOD, as it commonly referred to, which means this workout is meant to be done in memory of him. Especially with Hero workouts like this, it is very tempting to try and Rx because we want to honor him by completing it as prescribed. However, that is the complete opposite of the point. Do not be afraid to scale that heavy deadlift to something that is scary to you, but you can still complete without compromising technique. 1 deadlift doesn't seem like a lot. But after 20 minutes, you'd be surprised. "Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing "Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife."
Metcon
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Lateral Barbell Burpees
Performance
P: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Deadlift (275/175)
10 Toes to Bar
15 Lateral Barbell Burpees
Open
O: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 10, 2020
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
8 + 14
2
Jack
Ferguson
5:00 AM CrossFit
7 + 23
235 lb deadlift
3
Michael
Bostian
3:30 PM Crossfit
7 + 6
4
James
Reblin
8:00 AM CrossFit
6 + 14
5
Jeffrey
Stark
4:30 PM CrossFit
6 + 8
6
Eric
Levy
4:30 PM CrossFit
5 + 11
235lbs
7
Don
Bierschbach
4:30 PM CrossFit
9 + 11
knees to chest
8
Dan
Blevins
5:00 AM CrossFit
7 + 11
385 lbs
9
Philip
Johnston
3:30 PM Crossfit
6 + 13
KneeUps
10
Jaidan
Curfman-Levy
5:30 PM CrossFit
6 + 3
135
11
Travis
Fagerness
5:00 AM CrossFit
6 + 0
knee raise, step over
12
Sean
Smith
4:30 PM CrossFit
5 + 21
knees to bar, accidentally did 15 knees instead of 10
13
John
Popp
8:00 AM CrossFit
5 + 1
225
14
John
DeYoung
5:30 PM CrossFit
2 + 31
115 (accidentally did 20 burpees per round so Rx+)
Female Clients
1
Allison
Hervey
4:30 PM CrossFit
8 + 1
2
Tammy
Houde
8:00 AM CrossFit
6 + 5
3
Erin
Johnson
5:00 AM CrossFit
9 + 0
leg raises
4
Kristin
Zickel
8:00 AM CrossFit
6 + 20
85# Sit Ups-Mod Burpee
5
Courtney
Randall
5:30 PM CrossFit
6 + 19
knee ups, 125 lbs
6
Angela
Soyring
8:00 AM CrossFit
6 + 15
105
7
Ashley
Shulski
5:30 PM CrossFit
6 + 14
125#; knees up
8
Jennifer
Bury
6:30 PM Crossfit
6 + 4
showed up
9
Linda
Feehs
3:30 PM Crossfit
6 + 0
Knee Raises instead of T2B
10
Nancy
Fairbanks
4:30 PM CrossFit
5 + 22
11
Maggie
Cohen
3:30 PM Crossfit
3 + 19
115 pounds deadlift, toes to pole.
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