CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080907.

On this Veteran's Day we're dedicating today's posting to CrossFit Suffolk athlete, Hector Delgado.  Hector is a United States Marine who was injured in Iraq in 2003.

Hector has become is one of the most dedicated athletes and has become an inspiration to our other athletes.  Another visiting Marine who got to work out along side Hector commented, "You can't kill a guy like Hector".

Although in a wheelchair, Hector has never uttered the "C" word during a workout–"Can't".  Whatever the trainers ask him to do he does.  Once Hector rises from the wheelchair he is in pain, yet he always finishes his workouts and his performance is constantly improving.  When told what his workout of the day is his response is always, "Let's do it".

Please read the below linked NY Times article and you will better appreciate Hector's commitment to training. 

Hector has been training since the Summer of 07 and has lost approximately 40 pounds.  Hector eats for performance now and has increased the distance he can walk with his braces.  His strength has increased tremendously.

We are fortunate to have Hector and his wife, Andrea, as athletes at CrossFit Suffolk and we, as a nation, are fortunate to have young men such as Hector as Unites States Marines.

Semper Fidelis!




Courtesy of the NY Times.  The article contains the details of how Hector was injured.
Our Wounded Warriors – New York Times

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