WOD

“John Giordana”
For time:
37 Squat Cleans (185/135)

This Firefighter Hero WOD is dedicated to John Giordano, FDNY, Engine 37, who was killed on September 11, 2001.

John J. Giordano was the quiet guy in the back who didn’t say much but had a strong presence, felt in his family and his community. A love of music and environmental studies were in his life that was devoted to his wife and children.

The 47-year-old Newburgh, N.Y., resident and Staten Island native was writing his master’s thesis in environmental science at Bard College. It was an interest that had motivated him to transfer to the Haz Mat (Hazardous Material) 1 Special Operations Battalion, Engine 37 Battalion II, 3rd Division.

“Nate”
20 Minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 KBS (72/53)

Submitted by his family:
As early as the sixth grade, Nate Hardy wrote a paper about becoming a Navy SEAL. Through his years on the soccer and lacrosse fields he discovered and developed the fierce competitiveness and team-first mentality that would later serve him well on the road to achieving his goal. In his senior year at Oyster River High School, he was selected by the New Hampshire soccer coaches to the all-state second team. He was also elected by his teammates as a co-captain of the ORHS Boys Lacrosse team.
In November 1997, five months after graduating from ORHS, he enlisted in the United States Navy and began his SEAL journey, which included graduation with BUD/S Class 221, three deployments with SEAL Team Eight, completion of the eighteen month course in Arabic at the Defense Language Institute, successful screening and selection as the “number one draft choice” to the elite Naval Special Warfare Development Group (aka SEAL Team 6), and a final deployment with DevGru KILO Team. He was killed in action against an al Qaeda suicide bomb cell on 4 February 2008.

Nate’s military honors included selection as Distinguished Military Graduate from Quartermaster “A” School, selection as Honorman at tactical entry expert school, two Bronze Stars, a Purple Heart, Defense Meritorious Service Medal, two Navy and Marine Corps Achievement Medals, three Good Conduct Medals, two National Defense Medals, Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Kosovo Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, three Sea Service deployment awards, NATO Medal, Expert Rifle Medal, and the Sharpshooter Pistol Medal, and promotion to the rank of Chief Petty Officer. He seldom talked about his SEAL deployments. He kept his first Bronze Star in a locker at his base, and dismissively told his father: “Dad, it’s not about the medals. It’s about serving my country and the guys I work with.”

His life was fulfilled in his marriage to Mindi Buck on 4 June 2005 and the birth of their son Parker on 16 July 2007. He was buried at Arlington National Cemetery on 15 February 2008.

“Laura”
21 Minute AMRAP:
30 Calorie Row
20 Lateral Burpees Over Rower
10 Power Cleans (155/105)

Box Brief:

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Strict Press
5 x 3

“Europe”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Press (95/65)
Box Jump Overs (24/20)

Recipe of the Week:
Enjoy another recipe!

“Legal Limit”
21 Minute EMOM: teams of 2
Minute 1 – Bike for Calories
Minute 2 – Rope Climbs
Minute 3 – Jump Rope Crossovers

Meme of the Week:

“Absoglute Annihilation”
5, 3 Minute AMRAPs:
200 Meter Run
10 Hang Squat Cleans (115/85)
Max Burpee Toes to Bar
Rest 3 Minutes

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.

Dead Stop Deadlifts
5 x 3

“CrossFit Roulette”
5 Rounds:
20 Russian Kettlebell Swings (53/36)
40 Double Unders

Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.

Bring your mat, some water, and come ready to unwind. See you there.