The 633 Hero WOD

The 633 Hero WOD The 633 Hero WOD - CrossFit Competition - Rounds are scaled from RX to enable the majority to compete against each other to raise money for charity.

Over all score sheet.
09/11/2015

Over all score sheet.

7th Nov 15
09/11/2015

7th Nov 15

Its taken me until now to come to terms with how amazing yesterday actually was!You guys smashed it !!  I hope your DOMS...
08/11/2015

Its taken me until now to come to terms with how amazing yesterday actually was!
You guys smashed it !! I hope your DOMS aren't to bad today.

Being Remembrance Sunday i hope you guys realise the importance of doing events like the one yesterday, paying your respects to those fallen.

Thanks to everyone who took part yesterday, you pushed your bodies to their limits, i couldn't be prouder of every single one of you. It was a truly humbling experience to watch you lot kicking ass.
Big thank you also to the guys who came to support and help out, the day wouldn't have been the same without you.

We have done a count last night of cash and recorded just Giving Pages, it totalled to just over £6000!!! Im am absolutely gobsmacked !!!! I will be able to post the accurate figure once its handed to the charity, the just giving accounts are verified and the cash re counted once more.

Winners of the day:

Male winning pair were;
The untouchables- Simon Prior and Barri Jones who raised £1040

Female winning pair were;
DeadLifts and Doughnuts- Kathryn Joseph and Charlotte Male who raised £668

Best Team Name;
Sweaty Wall Balls - Gareth Jones and Kyle Draper

Biggest Tantrum;
Max Clews

Female Finishers;
Kipping it real- Danni Musgrave and Carly Baines

Male Finishers:
Ram and the lamb- Adam Yelland and Lewis Maggs

Male Best Effort;
Theo Morris

Female Best Effort;
Sue Evans

Id like to give a special mention to Sue Evans, Being the eldest member of competition she showed us all what grit and determination looks like. Over coming obstacles, illness, hard times she showed us that age has no limits. Im so proud to train on a weekly basis with some one who's so bad ass, always has a smile on her face and gives it 110% every single WOD, yesterday was no different ! Well done Sue!

Massive thanks to all the businesses who donated prizes towards the day, the winners I'm sure were ecstatic with them.

Photos and overall score boards will be up at some point over the next few days. I hope you all enjoyed as much as i did !

Becs

06/11/2015

Hey guys,

Less than 24hrs to go !

Registration opens at 0800hrs sharp, and closes at 0850hrs.

Please don't all turn up at 0845hrs as all the heats will be pushed back and we are on a tight enough schedule as it is.

It is going to take us a while to get you registered, we need to;

A. Check you in
B. Take your money and count it all
C. Check you just giving account
D. Give you a t-shirt if you've ordered one

So each pair is going to take a little bit of time. If you could get in touch with your pair tonight and add your money together , and also turn up to registration the same time this will allow us to speed things up and the event to run a little smoother.

We ask if you can car pool please do, parking is limited. You are also prohibited from parking inside the unit , no exceptions.

Thanks allot and see you all in the morning !

Becs
X

I saw a boy marching, with medals on his chest, He marched alongside Soldiers, marching six abreast, He knew it was Reme...
05/11/2015

I saw a boy marching, with medals on his chest,
He marched alongside Soldiers, marching six abreast,
He knew it was Remembrance Day, he walked along with pride,
And did his best to keep in step with the soldiers by his side.
And when the march was over the boy looked rather tired.
A soldier said. "Whose medals son?" to which the boy replied,,
"They belong to my Dad, but he did not come back.
He died out in Afghanistan , up on a Helmand Track".
The boy looked rather sad, and a tear came to his eye,
But the soldier said, "Don't worry son, I will tell you why,"
He said, "Your dad marched with us today, all the bloomin way,
All us soldiers knew he was here, it's like that on Remembrance Day."
The boy looked rather puzzled he didn't understand
But the soldier went on talking, and started to wave his hand,
"For this great land we live in, there's a price we have to pay,
To keep our Country free, and fly our flag today.
Yes we all love fun and merriment in this country where we live,
But the price was that some soldier his precious life must give,
For you to go to school, my son, and worship God at will.
Somebody had to pay the price, so our soldiers paid the bill.
Your dad died for us my son, for all things good and true.
And I hope you can understand these words I've said to you".
The boy looked up at the soldier and after a little while,
His face changed expression, and he said with a beautiful smile,
"I know my dad marched here today, this our Remembrance Day,
I know he did, I know he did, all the bloomin way!.......
RESPECT To our Fallen Comrades, Respect to those that have fought For our nation!

05/11/2015

**************Warning****************

Rant inbound.

For those of you who know me, you know I'm really chilled out and laid back, it usually takes a lot to annoy me.

That being said I'm extremely pi**ed off and if I'm honest a little hurt.

It seems that some of you have been planning to "cheat" during the WOD. Which in itself is disgusting, need i remind you this is a charity event and to honour dead service personnel ?

So let me clear a few things up:

The penalty scale option isn't there for you to smash through a movement your more than capable of doing buy using a band or box just to make up time !

It is there to allow participants who cannot do one or two movements to still be able to take part at RX level.

For example:

Bari and simon are both very capable of doing every single movement on the WOD, apart from pistols. There fore they will opt to take a penalty and do the scaled version for pistols only.

If the penalty scale was not an option they would have to fully scale the entire WOD. Which would be pointless as they are more than cable of doing the rest of the movements RX'd, and considering they have been working very hard raising funds it would be a shame for them to miss out.

The penalty scale option it is not there for you to abuse !

I have trained with most of you for the last 18months, i know what you are and aren't capable of. If i find see you opting for a penalty scale on something i know you are more than capable of doing, you will be disqualified and asked to leave !

I take it very personally that some of you have even discussed doing this ! As i said this is a charity competition and held in memory of the 633 British troops who lost their lives on operations. Please show some respect!!!

Also i understand it is hard for some of you to fundraise which is totally fine. Every penny counts so if you honestly can only raise £5, thats time. I've had the "excuse" of its not well known like the three peeks challenge etc, well make it known. Take the time to explain to people what the charity to, the reason behind doing the WOD, and what the WOD is. I can guarantee if you print off the WOD and show it to people they will be a little more inclined to give you a £1 or two.

All that being said, some of you are doing fantastically. Keep it up not long to go !

So thats the end of the rant, i hate that i have had to post this but that sort of behaviour is just totally unacceptable!

Becs

x

Currently my front room looks like a bombs hit it.  Full of winners stash, raffle prizes, tshirts and competition bits a...
03/11/2015

Currently my front room looks like a bombs hit it. Full of winners stash, raffle prizes, tshirts and competition bits and bobs. Trying to get organised with only 4 more sleeps until The 634 Hero WOD kicks off. It's time to start squeezing those last few pennies out of friends and family.

The prize stash is looking pretty good so far but we still have the Awsome Iron Elite donating some pretty dope gifts to add to the collection. Jonathan Bishop will be there with his new stock , so make sure you pay him a visit on the day and treat yourself to some new apparel.

Can't wait to see you guys f@*k s**t up 💪🏼👌🏼

03/11/2015

Guys and girls I need your help. One partner from a female team has had to pull out, her partner would still love to take part. Is there anyone who is willing to step up and take her place ?? Remember this is all for charity so please do no be phased by the WOD etc.

Get in touch ASAP if you know anyone .

On 3rd November 2009 5 British service personnel were shot dead by a rogue Afghanistan Police Man who they were working ...
03/11/2015

On 3rd November 2009 5 British service personnel were shot dead by a rogue Afghanistan Police Man who they were working alongside.

A grim reminder why we are going to be pushing ourselves to the limits this Saturday.

Lest we Forget

They were:

Warrant Officer Class 1 Darren Chant of the Grenadier Guards.

Sargent Mathew Telford of the Grenadier Guards.

Guardsmen Jimmy Major of the Grenadier Guards.

Corporal Steven Boote of the Royal Military Police.

Corporal Nicholas Webster-Smith of the Royal Military Police.

Extract BBC News:

Five British soldiers have been shot dead in Helmand Province, in an attack the UK military blamed on a "rogue" Afghan policeman.
The soldiers, three from the Grenadier Guards and two from the Royal Military Police, had been mentoring and living with the Afghan police in a compound.

The officer opened fire, injuring eight others, before fleeing the compound.

Gordon Brown told MPs the Taliban said they had carried out the attack and may have infiltrated Afghan police.
Speaking in the Commons, the prime minister said evidence was being gathered and security would be stepped up after the shooting.

But he added that training of Afghan police remained an "essential element" of the strategy in Afghanistan and would not be stopped as it was "what the Taliban fears most".
Manhunt

A total of 92 UK service personnel have now been killed this year, the highest annual figure since the Falklands War in 1982.
Six British servicemen and two Afghan National Police officers were injured in the attack, in the Nad Ali district.
An investigation is under way and the soldiers' next of kin have been informed of the deaths.

A UK military spokesman said: "One individual Afghan National Policeman, possibly in conjunction with another, went rogue.
"His motives and whereabouts are unknown at this time. Every effort is now being put into hunting down those responsible for this attack."

BBC Kabul correspondent Ian Pannell said sources had indicated the attacker was a police officer called Gulbuddin who had fled the scene after the shooting.

It appears he could have been involved in a dispute with his commander, but tribal sources have pointed to a link with the Taliban, our correspondent said.


Training the Afghan police as well as the Afghan army is key to Nato's plans in Afghanistan, so they can ultimately take over security across the country, allowing British and American forces and their allies to gradually leave.

However, recruiting and training the police and ensuring their loyalty to the Afghan government has long been extremely difficult. In Helmand especially, the police are proving less reliable - as well as more corrupt - than the Afghan Army.

The Afghan police are relatively badly paid - earning rather less than a Taliban fighter - and are said to earn extra cash from taking bribes from ordinary Afghans at official or often unofficial checkpoints.

Lt Col Wakefield, spokesman for Task Force Helmand, said the men who were killed had been mentoring a number of Afghan police officers.

He said they had worked and lived in the compound at a national police checkpoint for the past two weeks.

The attack did not come as a result of any breakdown or fight between British and Afghan forces, he stressed.
Col Wakefield said: "It is with the deepest sadness I must inform you that five British soldiers were shot and killed yesterday in Nad Ali district.

"Five British soldiers, five of our own, shot down in the course of their duty. They will not be forgotten."

Prime Minister Gordon Brown said the latest deaths were a "terrible loss".

He said: "My thoughts, condolences and sympathies go to their families, loved ones and colleagues. I know that the whole country too will mourn their loss.

"It is my highest priority to ensure our heroic troops have the best possible support and equipment - and the right strategy, backed by our international partners, and by a new Afghan government ready to play its part in confronting the challenges Afghanistan faces.
"Our troops deserve nothing less. My commitment to them remains unshakeable."

Worst incident
Tory leader David Cameron said: "I pay tribute, as will the whole country, to their professionalism and their courage, and send my condolences to their families and their friends."
Gen Stanley McChrystal, commander of the International Security Assistance Force, said he had spoken to the Afghan Minister of Interior, Haneef Atmar, who shared his regret for the incident.
"He gave me his assurance that this incident will be fully and transparently investigated," he said.

Lt Col David Wakefield, spokesman for Task Force Helmand, explains what happened

"We will not let this event deter our resolve to build a partnership with the Afghan National Security Forces to provide for Afghanistan's future."

A former commander of British forces in Afghanistan, Col Richard Kemp, said the shootings were a very worrying development.
He said: "It will undermine trust, certainly in the short term, until we establish exactly what happened. And it wouldn't at all surprise me now if there aren't a lot of soldiers, British soldiers in Afghanistan, with their fingers very firmly on the trigger when they're around Afghan police and military."

The British Military Police have launched an investigation. The local chief of the Afghan National Police (ANP) and the Afghan national director of security have also begun investigating at the scene.
There was a similar incident involving the deaths of two US personnel in 2008.

The British casualties were evacuated to the field hospital at Camp Bastion in Helmand by medical emergency response teams using Chinook and a US Black Hawk helicopters.

The Grenadier Guards have been advising the ANP and the Afghan National Army in training, tactics and patrol methods.
The deaths take the number of UK troops killed in Afghanistan since 2001 to 229.

This is the worst single incident in Helmand since 10 July, when five soldiers from 2 Rifles were killed by bombs near the town of Sangin.

30/10/2015

Here it is guys whats you've all been waiting for.

*******************The 633 Hero WOD******************

In Pairs complete the following workout whilst keeping a 25KG plate off the floor at all times. If you drop the plate complete two burpees.

1.5km Run
21 Weighted Sit Ups 15/10
21 Stiff Leg Dead Lift 50/35
21 Burpee box jumps 32”/24”
21 Front squats 50/35
21 Toes to bar
21 Power sn**ch 50/35
21 Pistols
21 Ring dips
21 Powerclean 50/35
21 Over head squats 50/35
21 Cal Row
21 Push press 50/35
21 Box jumps 32”/24”
21 Back squats 50/35
21 Flutter kicks
21 Goblet Squat 24/16
21 Clean and jerk 50/35
21 Ring rows
21 Weighted lunges 50/35
21 Handstand push ups
21 Squat cleans 50/35
21 Pull Ups
21 Ground to over head 50/35
21 Hand release press ups
21 Double unders
21 Thrusters 50/35
21 Sumo Deadlift high pull 50/35
21 Chest to bar pull ups
21 Wall balls 9/6
21 Kettle bell swings 24/16
1.5km Partner carry

Rules for the WOD

On the call of 3,2,1 Go both partners must complete a 750m run. Totalling to 1.5km, they may run at the same time.

Upon both partners finishing the run they then head to their designated station.

The Reps for the rest of the WOD can be broken up however each pair see’s fit, but each Athlete MUST complete at least ONE rep.

E.g:

5,5,5,5,1
3,5,2,2,7,2
20,1
etc

Partner 1 will pick up the 25kg plate which represents the minimum weight carried by every service personal whilst deployed on operations.

This must remain off the floor at all times. Should it touch the floor both partners Must complete two Burpees before carrying on where they left off.

Partner 2 will then start the 21 weighted sit ups, remember each partner must complete at least one rep per movement.

E.g ;

Partner 1 holds the plate
Partner 2 starts doing weighted Situps, He/She must stop at 20 reps.

The plate is handed to partner 2
Partner 1 then does 1 weighted sit up

21 weighted Situps have been completed

They now move onto 21 stiff leg Deadlifts. They will carry on in this fashion until every movement has been completed

Upon completing the last kettle bell swing the 25kg plate my be placed down.
Both partners will then proceed to the run route.

Both will Run to the 375m mark, partner 1 will then carry partner 2 back to the start point.
The will then run back out to the 375m mark point, partner 2 will then carry partner 1 back.
Completing 1.5km in total.



Any carrying technique may be used.

E.g;
Piggy back carry
Firemans carry
Baby carry
If you put your partner down you must stop. You cannot proceed along the route until you pick them up again, you cannot swap partners once you have started the carry.

To finish both partners must stand back in their designated station.


Rules regarding weight and scaling


The following rules are in place to allow the majority to be able to complete the WOD. Keep in mind this competition is to raise funds for charity and in pay respects to our fallen military heros.

If you cannot the complete the movements in this WOD at the prescribed weight (RX’d) you will need to scale.
The WOD will remain the same for you but will be performed with a lesser weight.

I.e:

Bar Loaded to 25kg / 20kg etc instead for 35kg.
8kg Kettle Bell instead of 16kg.
If you scale the weight however you will be out of the running for being the winning Pair.

If you are able to perform the movements at the prescribed weight but are unable to perform a non weighted movement for example a ring dip, pistols, double unders, pull ups etc you will be allowed to use a band/ box for assistance.
For each movement however you do this, you will be given a minute penalty.

i.e

Pull ups with a band =1 Min penalty added to final time.

If you cannot do double unders you must triple the reps, and again 1 minute penalty will be given.


An email has gone out to all competitors regarding scaling options please can you let me know ASAP if you want to full scale so i can get the heats sorted.

If you have any questions , re read your email first the answer should be in there, if not feel free to get in touch.

Becs

x

29/10/2015

************************AFTER PARTY*************************

After a hard days WODing theres nothing better than throwing down a few shots and sipping an ice cold beer!

After all prizes have been given out there will be opportunity for us to all have a swig or two at the gym. ( Beer is not inculded in your registration fee, its a bring your own policy).

Its then home to get your sweaty selves clean and dolled up ready for a night of taring up the dance floor and slamming back the tequila.

We are going to meet at SA1 (Garbos/Parilla) at 1930-2000hrs. Have a few "sophisticated" beverages there, and then head into town.

Mr Brennan has kindly booked us some private tables in Bank statement, and the rest of the night who knows.

This will be a brilliant opportunity for all who completed to kick back relax and reflect of the mammoth competition they just took part in.

If your keen please will you comment so we have an idea of numbers.

Cheers

Becs

x

I am not a badge of honour,I am not a racist smear,I am not a fashion statement,To be worn but once a year,I am not glor...
27/10/2015

I am not a badge of honour,
I am not a racist smear,
I am not a fashion statement,
To be worn but once a year,
I am not glorification
Of conflict or of war.
I am not a paper ornament
A token,
I am more.

I am a loving memory,
Of a father or a son,
A permanent reminder
Of each and every one.

I'm paper or enamel
I'm old or shining new,
I'm a way of saying thank you,
To every one of you.

I am a simple poppy
A Reminder to you all,
That courage faith and honour,
Will stand where heroes fall.

Address

Swansea

Telephone

07714511422

Website

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