{"id":2125,"date":"2016-10-22T01:23:48","date_gmt":"2016-10-21T14:23:48","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2125"},"modified":"2016-10-21T09:25:08","modified_gmt":"2016-10-20T22:25:08","slug":"saturday221016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/","title":{"rendered":"Saturday221016"},"content":{"rendered":"

\"wod-pte-michael-gregory-sher_\"<\/p>\n

\u201cSher\u201d<\/strong>
\nGreg passed away prior to broad popularity of CrossFit within Australia. The workout was designed by Dave\/Steve to honour Greg\u2019s hard working, determined spirit.
\nGreg, short in stature but large in heart, had a few bio-mechanical advantages\/disadvantages and this punish of a WOD seeks to play on that fact. 3\/4 Bodyweight cleans tend to favour the short and stout (Greg), Burpee chins those with greater reach (not Greg). The chins remind us of Greg\u2019s ability, even as a short ass with the winds against him, to continually keep pace and exceed expectations. We suggest finding a really high bar \u2013 Greg would have loved it. Double-unders are a thrown in to test one\u2019s finer motor skills under duress, those able to keep calm normally finish them unbroken, get a bit worked up and they can be torturous. Greg was excellent at keeping a game face and this movement rewards those able to pace themselves.
\nThe peculiar reduction in numbers each round, 1-2-3 respectively pays homage to Greg\u2019s proud Jewish heritage and ability to be calculated even when exhausted. It is common for the more careless to loose count and re-do rounds, the ever diligent Greg would have had no trouble here.
\nWe began doing this WOD in memorial on the date of Greg\u2019s passing, 4th of January, and have done impromptu adaptations with kettlebells when unable to find a suitable gym. The one hour cut off will test those unfamiliar with the movements with seasoned fit people able to come close to the 30 min mark. Greg, we honour you.<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\n1\/2 BW clean (Full Squat)
\n10-9-8-7-6-5-4-3-2-1
\nJumping burpee pull ups
\n20-18-16-14-12-10-8-6-4-2
\nSkips X 2
\n30-27-24-21-18-15-12-9-6-3
\n1 Hour cut off<\/p>\n

Performance Workout<\/strong>
\n3\/4 BW clean (Full Squat)
\n10-9-8-7-6-5-4-3-2-1
\nBurpee chins (dead hang)
\n20-18-16-14-12-10-8-6-4-2
\nDouble unders
\n30-27-24-21-18-15-12-9-6-3
\n1 Hour cut off<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u201cSher\u201d Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed by Dave\/Steve to honour Greg\u2019s hard working, determined spirit. Greg, short in stature but large in heart, had a few bio-mechanical advantages\/disadvantages and this punish of a WOD seeks to play on that fact. 3\/4 Bodyweight cleans tend to […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-2125","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday221016 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday221016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"\u201cSher\u201d Greg passed away prior to broad popularity of CrossFit within Australia. The workout was designed by Dave\/Steve to honour Greg\u2019s hard working, determined spirit. Greg, short in stature but large in heart, had a few bio-mechanical advantages\/disadvantages and this punish of a WOD seeks to play on that fact. 3\/4 Bodyweight cleans tend to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-21T14:23:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-20T22:25:08+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/wod-pte.michael.gregory.sher_.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"702\" \/>\n\t<meta property=\"og:image:height\" content=\"336\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/wod-pte.michael.gregory.sher_.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/wod-pte.michael.gregory.sher_.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday221016\/\",\"name\":\"Saturday221016 - 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