Monday 11.21.11

The Vallejo Police Officer’s Association has created a memorial fund on behalf of Officer James Capoot’s surviving wife and three daughters. These funds will be used to establish a trust fund in the family’s name and an account has been opened with Bank of the West’s Vallejo branch.
Donations to Officer Capoot’s memorial fund can be made as follows:

Officer James Capoot Family Trust
C/O Vallejo Police Officer’s Association
(Sergeant Mark Nicol)
P.O. Box 4218
Vallejo, Ca. 94590
(707) 644-3913
 CrossFit Solano has a bunch more info on him on their site and is currently organizing a Tribute WOD for him, so check there from more information to follow soon.

SWOD:  Back Squats: 65% x5, 75% x5, 85% x max reps

Metcon:  For time:
- 250m Row
- 20 Thrusters @ Fran weight (95#) or higher
- 250m Row
- 15 Thrusters
- 250m Row
- 10 Thrusters
- 250m Row
- 5 Thrusters

It says complete the workout for time, and the clock will be running, but challenge yourself on this.  Take a few extra seconds of rest and really try to sprint the Rows.  And/ or increase the weight each set as the reps descend.  Or give yourself a goal to stay on the set of Thrusters the entire time with out putting the bar down in each set.  These are all factors that changes the intensity of the workout and is sometimes much more difficult then simply trying for the fastest overall time.

Post weights and metcon results to comments.