04/06/11 – Hero Wed – "Ledesma"

A very Happy Birthday To Tiffany today, and congratulations on recently getting married!

CrossFit Games Sectional Open – Tonight @ 5:15 and 6pm.  All members are welcome to attend these classes and either perform “Ledesma” or the Sectional workout.

Today’s Recipe – Asian Grilled Skirt Steak & Charred Green Onions – Health Bent

Today’s Links –

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Schedule –

  • Mobility Warm Up
  • WOD – 20 min AMRAP “Ledesma”
    • 5 Handstand Push Ups (Paralettes as rx’d)
    • 10 Toes Through Rings (Toes to Bar work as well)
    • 15 Medicine Ball Cleans (20#/14#)
  • 3 x 25 GHD Hip Extensions
  • Stretch

7 thoughts on “04/06/11 – Hero Wed – "Ledesma"”

  1. That is too funny!! Next time the Olympic bar attempts to choke me out, I will definitely use one of these techniques. And I am not above kicking an Olympic bar in the groin.

  2. Wow–these hero stories are so sad 🙁 But it just makes me want to kick ass in the workout and be happy to be alive and healthy!! Wish I was working out today w/u guys 🙂 Good luck to everyone today–working out peeps and sectional peeps 🙂

  3. Happy Birthday Tiffany!

    Due to a little outpatient procedure, I will not be with you peeps for about a month. I elect Sharon and Lara to keep the “whooting” going during the workouts. If I need to upload a sound file, I can.

    Enjoy doing some Ledesma!

  4. You got it, Mel!!!! Speedy recovery!! Please upload the sound file whenever you have a moment LOL 😉

  5. Thanks for the birthday love!

    Wishing you an easy recovery, Melissa! You and your whooting shall be missed..