A Hero from the Past.

Sgt Hugh Cairns DCM, VC

I was explaining the story of Saskatoon native Hugh Cairns, our Armoury’s namesake, and his superhero exploits in WWI to a couple of friends over the weekend - in short, Sgt Cairns was one badass warrior!.  I have included the citation for you to read and pass along to your friends – like they say, “you can’t make this stuff up!”

Hugh Cairns was born in Ashington, England on 4 December 1896, and came with his family to Canada in May 1911. During the First World War, Cairns and his two brothers enlisted in the Canadian Expeditionary Force. For his actions in the attack by the Canadian Corps on Vimy Ridge in  April 1917, Cairns received the Distinguished Conduct Medal.

On 1 November 1918, while Sergeant Cairns was serving with the 46th Infantry Battalion near Valenciennes in France, a German machine gun opened fire on his platoon as it advanced. Single-handed, he attacked the enemy position and captured the gun, using a Lewis light machine gun to kill the crew. Later, when progress was blocked again, he charged another group of German positions, killing 12 of the enemy and capturing 18 others along with two machine guns. When further resistance was encountered from enemy machine guns and artillery, Cairns, though wounded, led a successful effort to outflank and eliminate the defenders. Cairns’s small party inflicted many casualties and captured about fifty of the enemy and all of their guns. A subsequent patrol in which he participated forced 60 more enemy soldiers to surrender. It was while disarming this group of prisoners that Cairns was wounded again, this time severely. Although he still managed to open fire and kill many of his assailants, he was overwhelmed by about 20 of the other enemy prisoners and collapsed from weakness and the loss of blood. Cairns died the following day.

Sergeant Cairns received a posthumous Victoria Cross for his exemplary conduct in these actions.

One hell of an example to all of our men!  Cede Nullis!!!

Monday:

1 min per station, 3 rds for total reps:

Box jumps

Pushups

Double unders

Deadlift #135

Rest

—-Rest 3 mins after completing 3 rds——

Cash out:  100 Knees to elbows

Tues:

OC’s Choice

Wednesday:

Clean and Jerk – 3,3,2,2,2,1

Monday:

10 – 1 of

-2 Pood KB Swings

-Weighted Situps #45

-J Can Thruster

-Pushups

for time.

Tues Nite Parade:

OC’s Choice

Wednesday:

“The Chief”

Complete as many rounds in 3 mins of:

3 Power Cleans #135

6 Pushups

9 Air Sqats

Rest for 1 min, and

Complete the cycle 5 times (3 mins work/1 min rest)

Thurs Nite:

Patrolling Training

Friday:

Skill:   Push Jerk Fundamentals

WOD:

16 min AMRAP

8 Push Jerks #95

20 walking lunges

10M lateral bear crawls right

10M lateral bear crawls left

Another fine week to be a Belt-Fed Crossfitter!  I had the chance to WOD at a couple gyms in Edmonton while i was there last week, it’s always great to see how different gyms run their show.  I’m glad to be back and look forward to seeing you all this week.

Remember:  Life could be worse, you could be going into battle wearing shorts and knee socks – it’s so hard to look ferocious in knee socks

-Capt Knibbs

Monday

Skill:  Front Squats

WOD:  5 Rds for time

200 M run

5 Thrusters #95/65

10  Burpies

Tues nite parade

OC’s Choice

Wednesday:

5 Power Cleans #135/95

10 Knees to Elbows

5 Deadlift #225/155

20 min AMRAP

Thursday nite parade

Skill:  kipping pullups

WOD:  60 Buprie Pullups for time

Friday:

2 mins work with 1 min rest between each exercise

Pullups

Air Squats

Handstand Pushups or elevated pushups

Walking lunge with #45 overhead

2 rounds for total reps

Team Belt-Fed:

First off, awesome job on the Belt-Fed video by 2LT King.  If you haven’t seen it yet, click on the youtube box embedded on the right side of the page.  Thanks again, Denis!

Secondly, the CrossFit Journal posted a really good overview of warming up for a WOD and provided a demo.  I will be going through it with the Noon Hour crew this week and starting to use it every day.

The fundamental break down is as follows:

First, General Monstructural Exercise (ie short run, row or double unders)

Next, focus on general Muscle Mobility (total body dynamic stretching)

Then hone in on specific joint/muscle mobility (pertaining to the WOD)

and lastly, conduct some specific movement prep. (ie, if you are going to do FRAN, you do some practice thrusters and pullups)

Monday:

“Paul”

5 rounds for time

50 Double unders

35 knees to elbows

185lb overhead walk 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Tues Nite:

OC’s Choice

Wednesday:

Skill:

OHS and Snatch Technique

WOD:

5 min amrap

5 Deadlift #225

5 burpies

Rest 2 mins —then—

7 min amrap

7 Snatch #75

7 gym width sprints

Rest 3 mins —then—

5 min amrap

5 OHS #75

5 toes to bar

Thursday:

“Dirty 30s”

30 situps, pushups, pullups, burpies and gym lengths w/ #45 overhead.

Break up as you see fit – for time.

Friday:

21 kettlebell swings, 2 pood

run 1 zengel lap with jerry can full of water

15 jerry can thrusters

run to the far side of the compound and back (last MSVS)

9 pullups

run 1 zengel lap with jerry can full of water

15 ring dips

run to the far side of the compound and back

21 Box jumps

x 2 rounds, for time

Monday:

Armoury Closed due to Easter Break

Tues evening parade:

OCs Choice

Wednesday:

3 Rds for time:

1 Compound Lap

12 pullups

20 Burpies

25 Kettlebell Swings

Thursday:

Dirty 30s

30 situps

30 pushups

30 pullups

30 burpies

30 gym lengths with 45 lbs overhead

(break up in sets as you see fit)

For time.

Friday:

“Pheezy”

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

3 RFT

5 front squats 165/135#

18 pull ups

5 deadlifts 225/185#

18 Toes-to-bar

5 push jerks 165/135#

18 hand-release pushups

Monday:

5 pullups

10 Situps

15 Air Squats

20 Min AMRAP

Tues:

A Coy choice for evening parade

Wednesday:

Clean and Jerk – Work to a max set of 2

3 mins rest, then:

30 Double Unders (or high jumps)

7 Clean & Jerk (60% of max set)

20 Double Unders (or high jumps)

5 Clean & Jerk (60% of max set)

10 Double unders (or high jumps)

3 Clean & Jerk (60% of max set)

Thursday:

No Crossfit for thursday evening, as Ortona Coy will not be parading.

Friday:

Sprint 100m, rest exactly 45 secs – 10 rounds

then 20 burpies

For total time

Happy Easter!!!!

10 more hand release pushups, you little baby!!!

“The world is our gym!”

Monday

Crossfit Open 12.4

AMRAP in 12 mins of

150 wallballs (#20)

90 Double unders

30 muscle ups

Tues Parade:

No WOD due to the Army vs Navy hockey game.  Show those sailors who’s the king of the rink!!!

Wednesday
“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven Rounds for time:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

LEST WE FORGET.

Thurs Parade

Tabata:

Walking lunges

pullups

45 lb plate press (or jerry can)

Plank hold

Friday:

Sotts Press and Overhead Squat fundamentals

Monday:

Crossfit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24″ box

115 pound Push press, 12 reps

9 Toes-to-bar

Tuesday:

AMRAP in 12 mins of

5 pullups

10 - 45 lb push press

15 situps

Use a bar, jerry can or 45 lb plate, choice is yours.

Wednesday:

With a single bar (115#/75#) for time:

10x Thrusters

9x Deadlift

8x Squat Clean

7x Push Press

6x Hang Power Clean

5x Front Squat

4x Push Jerk

3x Hang Squat Clean

2x Power Clean

1x Shoulder Press

Thursday:

AMRAP in 12 mins of

5 pullups

10 – 45 lb push press

15 situps

Use a bar, jerry can or 45 lb plate, choice is yours.

Friday:

Deadlift:

7, 5, 5, 3, 3, 1

Monday

Crossfit Games Open Workout #2

Wednesday

Skill:  Deadlift Fundamentals

WOD:

Part 1 – 12 min AMRAP

5 Deadlift #225/135

7 pullups

9 Pushups

-Rest 3 mins-

Part 2 – 8 min AMRAP

12 Push press #65/45

12 situps

Thursday evening parade

Skill:  Thrusters

WOD:

“Fran”

21-15-9

Thrusters

Pullups

Friday

Skill:  Overhead Squat fundamentals

WOD:

7 rds for time

3 overhead squat #95/65

5 shoulder press #95/65

7 burpies

Monday:

Skill:  Instructor’s choice

WOD:  Crossfit Games Open workout # 1

Burpies, AMRAP for 7 mins

Tuesday:

WOD:  Crossfit Games Open workout #1

Burpies AMRAP for 7 mins

Wednesday:

Skill: Clean fundamentals

WOD:  Power clean 5,3,3,1,1

Thursday:

WOD:  Crossfit Games Open workout #1

Burpies AMRAP for 7 mins

Friday:

“20 somethings”

20 min AMRAP of

20 Air Squats

20 Kettlebell Swings

20 Double Unders