Officer Capoot Memorial WOD, Floor Press & Pull Ups
Last Saturday 13 of us headed down to CrossFit Solano to show our support for the first annual Officer Capoot Memorial Wod. As most of you know, he was a Vallejo policeman who was killed while on foot in pursuit of a bank robber about a month ago. By all reports he was an outstanding man with a giant heart, and the 150+ people in attendance showed tremendous heart during the WODs created in his honor.
Since he was big into teamwork, the three WODs were all designed to be completed by a two-person team. The first was three minutes of AMRAP pull-ups, one partner working at a time. This was followed by a 10 second rest and 3 minute AMRAP push-ups, 10 second rest and 3 minute AMRAP squats. Imagine 30 teams going at it at once, with all the energy flying around, people jumping on and off the bar, and trying not to bump into each other! I was partnered with Dante, and I know he didn’t want a middle aged woman to show him up so the energy in our team was hot! I was cooked after our first nine minute effort, but I was definitely warm!
The second WOD was 19 minutes of 4 Push Jerks, 9 deadlifts, and 7 front squats. The prescribed weight for women was 95#, and for men was #135. Since Dante and I shared a bar he got to work at my weight. This was HEAVY for me! But I made it, and only had to drop the bar in the middle of a movement twice. While one partner was working the bar, the other was running 497 yards. 497 was Officer Capoot’s badge #! This workout kicked my behind, and I’m just now overcoming my soreness, three days post! The picture below is Laura Cole finishing up the front squats.
The next WOD was again to be completed with a partner. The goal was to complete 8 burpees every minute, and then put the basketball in the hoop as many times as possible in 5 minutes. Lorraine lost her partner Laura who had to return home to get her kids to soccer, so she hooked up with Kyle who did her right!
This was a great event that CrossFit Solano should be proud to have produced. The energy was positive and encouraging, and I’m confident that all athletes performed at their max. Congratulations to all the athletes who made the pilgrimage for their heart felt effort and contribution.
-Beth
5 Rounds not for time:
Max Reps Floor Press (Bodyweight Rx)
followed directly by Max reps Pull Ups
You have as much time to rest between rounds as you would like, but the pull ups must be started as soon as the floor press is finished.
2011 12 20