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STRUCTURE: Today’s workout “DONNY” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Athletes will complete 21-15-9-9-15-21: Deadlifts and Burpees.

STIMULUS: “DONNY” is a Threshold workout.

STRATEGY: Athletes should be able to complete Deadlifts in 2-3 sets maximum. Athletes should move at a controlled pace on the first 21-15-9 with the intention of accelerating on the back half of this workout.

SCALING: Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 15-20 Minutes.

EFFICIENCY TIPS

-Athletes should start at a controlled pace with the intention of being able to do the last set of 21 Deadlifts in 2 sets. Instead of. . . doing the first set of 21 in 2 sets and the second set of 21 in 4 sets.

-Athletes should Burpee at a controlled pace to allow for bigger sets on the Deadlifts.

-Doing Burpees at a slower pace is still moving forward in the workout; whereas having to take long rests on Deadlifts is not.

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
RX+-225/155#

RX -185/135#

50-59-135/95#

60+-105/75#

Basics-Light DL 9-6-3-3-6-9