FRI18SEP2015

WOD

The CrossFit community recently lost one of its own. Becky Sefscik passed away on Monday, August 31, 2015 after deciding to take her own life.

Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder or PTSD.  She was a coach at CrossFit The Tracks in Erlanger, KY and according to her CrossFit Games page could do Grace in 1:45!

Those close to her say she was really good at hiding her pain. Everyone knew she had some struggles like we all do in everyday life, but no one realized the depth of her pain. She had many close friends in and out of the gym and all of them are in disbelief. If you know someone going through struggles, reach out and help, don’t leave them feeling alone. If you yourself are dealing with issues that seem insurmountable at times, hear us when we say that it will pass and there is help out there. If you don’t have anyone to reach out to, call us! There is always another way.

CrossFit The Tracks created this workout in her honor and is encouraging others to take part and raise awareness.  This is a workout that Becky herself programmed back in July 2014 when another coach was out on vacation and came to be known at their box as “Why Becky Why?”  After co-worker Matt Plapp performed the workout, he said to Becky, “you’re not coaching the next class, you’re doing this crazy WOD!”  Which she did and crushed it.

We will also be using Becky’s WOD as our Whole Life Challenge Benchmark WOD… Before and After. If you can’t make it Friday, you will need to make it up. Be sure to record all details so you can duplicate it when we re-test. 

“Becky”
For Time:
800M Run
30 Squat Snatches (95/65)
400M Run
30 Hang Power Cleans (95/65)
200M Run
30 Back Squats (95/65)
400M Run
30 Push Ups
800M Run
30 Pull Ups

Extra

Before Class
Alternating:
A) Bench Press: 10,8,6,6 increase load such that your last 6 rep this week beat’s last week
B) KB Single Arm Bent Row: 4×30 sec alternating arms AFAP

12 min. Every 90 sec. – 2-5 MU as able + 1 negative MU (stay hollow)
Don’t have MU, work banded version + negative

After Class
100 Hollow Rocks

2 thoughts on “FRI18SEP2015

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s