Friday October 20, 2017

25
Mar
Written by admin

It's a sad day... we are losing one of our most important contributors to the CFT family!!  In less then 24 hours, Joey, is leaving for the Army.  Joey is such a driven and intelligent man, and he's a phenomenal CrossFitter!  He was one of CFT's first athletes to become a member!!  If you did not know, Joey is my cousin!!  I distinctly remember sitting around a table at a family function and talking about the opening of CrossFit Transformation.  I was asking all the cousins to come to an intro session.  Not even thinking Joey would be interested, he piped up and was the only one to say he'd come give it a try.  My brother, Tommy, and I thought for sure he wouldn't be returning after the intro because Joey was a "marathon runner"!!!  But we were surprisingly wrong!!  Joey stayed committed and has made such amazing progress!  It has been fun to watch him transform into an even more incredible athlete then he was when he first started!  Til this day, Joey is the athlete everyone wants to beat at running/sprinting.  His endurance is amazing and something everyone will strive for!!

Joey, it goes without saying your crazy antics and shouting during the WODs will be missed.  Some of these memories will never be forgotten - You shouting "SEVEN" during the Hero WOD, along with the time you pointed and yelled at yourself to get a damn muscle-up (which worked) and the shouting of, "THE BAR IS LIGHT" during last year's Open.  And most of all, you will forever be "Joey Winehouse"!!

You have showed us all what perseverance really is and what heart looks like. You are true to your word and the Army is lucky to have you.  I am so happy for you to start a new chapter in your life... to brave the unknown and to take on new opportunities. I have no idea when we will see you next, no clue when we will compete in another CrossFit competition with you again, but one thing is for sure... the CFT family was lucky to get to know you as an athlete and have you as part of their family and I am lucky to have you as a cousin!!

Thank you Joey for all your hard work, dedication, commitment, encouragement and for everything you have done for CFT. You have no idea the impact you have had on all of us. Good luck out there. Show the world what you’re capable of!!
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CFT Warm-up and Mobility

then

Burgner's Warm-up

 

Strength:
EMOM for 5 minutes~

2 snatches at 80%
then

2 minutes of ME Snatches at 80% 

 

WOD:

For Total Reps~

1 minute ME Ring Dips
-then (no rest)-
4 minute AMRAP of:
15 OHS (95/65#)

20 Pull-ups

30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips

-then (no rest)

- 4 minute AMRAP of:

15 OHS (95/65#)

20 Pull-ups

30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips

 

Extra Credit:
Unbroken Ghd Sit-Ups

3 x 20  

Back Extension

3 x 20 

(Rest 1 minute between the two movements)

2013-03-25

Posted in Crossfit  
 

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