A simple, light weight, long'ish AMRAP triplet. This memorial workout for Danny Dietz was perfect for easing back into training after being sick for a few days.
“DANNY” was the workout of the day for WODwell’s ELEMENT program on December 31, 2022.
ELEMENT is WODwell's online daily CrossFit program - including warm-ups, workouts (with limited- and no-equipment options), skill development, and accessory work for a 60-minute training session. Designed for people like us who live their lives outside of the gym.
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"DANNY"
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AMRAP in 23 minutes:
12 Dumbbell Snatches (50/35 lb)
10 Burpees Over Dumbbell
12 Strict Sit-Ups
ABOUT DANNY
Danny was an old spirit in a young boy’s body, with a penchant for mischief and for what he was, or wasn’t, going to do. When he wanted to get a rise out of his father, Dan Sheehan, he would call him by his first name instead of “Dad,” his mom, Natalie, said.
Born on December 10, 2012, Danny knew the right things to do in preparation for his death. He would often steal his parents’ cellphones and record video messages on them. For his mother, it was mostly words affirmation and love. For his father, it was often poop noises and fart jokes.
Danny battled pineoblastoma, a rare and aggressive form of brain cancer, and passed away on August 8, 2021.
The workout was designed by Joe Masley @joemasley, head coach of WODwell's ELEMENT program and owner of CrossFit Marshfield @crossfitmarshfield to commemorate Danny, their local celebrity who brought happiness to all lucky enough to know him.
The 23 minutes represent his favorite number which was also adorned on his own Marshfield Hockey Jersey, and the rep scheme 12-10-12 in honor of his birthday.
-- POST WOD NOTES -
This is for Danny ❤️
This was a longer effort but with manageable sets and lighter weight, so just right for my “road to recovery tour” - my 3rd workout back after 5 days sick.
Felt pretty good by the end, but definitely stopped to look at the clock a few times throughout. The half way mark felt like 10 miles from the finish line.
Snatches were not too bad but did get the heart rate up heading into the burpees. Did these all unbroken.
Burpees were the worst part. But the smaller sets were welcome. For some reason I did the first round as DB facing burpees (?) before rearranging my workspace for lateral burpees.
Strict Sit-Ups were the rest, relatively speaking, but I did start to feel these too!
Finished 9 full rounds + 12 snatches + 10 burpees + 2 sit-ups (9 rounds +. 24 reps). That's about 23 reps shy of my attempt last year.
1 окт 2024
