“Clovis”

Nov 17th, 2012

Category: CrossFit

“Clovis”

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Also, Saturday classes will enduring a challenging, endurance, Hero WOD (“Clovis”).   Scaling options along with various running routes, considering all current fitness levels, are posted below.  ALL ARE ENCOURAGED and WELCOMED TO PARTICIPATE.  There will be a reduced class schedule (CLASSES ONLY IN SOUTHIE GREEN) to accommodate the WOD, 8,9,10,11, and 2.  Open Gym will be available all day until 4pm for you non-Endurance fitness enthusiasts.   

“Clovis”
Run 10 miles
150 Burpee Pull-ups

You can partition the reps however you would like

Scaling options:
4-Run 6 miles – 8600meters- 120 burpee pull-ups
3-Run 4 miles – 6400meters-100 burpee pull-ups
2-Run 3 miles – 4800meters- 75 burpee pull-ups
1-Run 1.5 miles – 2400meters- 50 Burpee Pull-ups

Chuck is here to help you decide how to scale the WOD and to cheer you on inside the box during your burpee pull ups.

Here are a couple of scaling options:

1. Stay local and run the CrossFit Southie route – 3 loops = 1 mile.

For completing the WOD RX you could do

  • 10 rounds of 3 loops and 15 burpee pull ups
  • 5 rounds of 6 loops and 30 burpee pull-ups

2. Include the castle island loop, which is 6 miles

For completing the WOD RX you could do

  • 2 rounds of  3 loops (1 mile) 40 bupree pull ups, then the castle island loop, followed by 2 rounds of 40 burpee pull ups and 3 loops
  • castle island loop, 30 burpee pull ups, 4 rounds of 3 loops around CFS and 30 burpee pull ups.
  • castle island loop, 12 loops at Crossfit Southie, 150 burpee pull ups
  • castle island loop, 80 burpee pull ups, 4 mile loop, 60 burpee pull ups.
  • Click to view an alternate 1 mile loop, a 2 mile loop, and the 4 mile loop.

DISCUSSION 7 Comments

  1. jason barrow 11/17/2012 at 11:50 pm

    WOD: 2:11 Rx

  2. Andrea Cooke 11/17/2012 at 8:27 pm

    I agree Goose. It was fun running around southie and seeing people doing their various loops, and routes. THat being said, I don’t think this will be repeated ever again.

    1:33rx

  3. Micah Risk-Uspensky 11/17/2012 at 7:40 pm

    6 miles + 100 burpee pullups, 1:06. I look forward to the next time we do Clovis, I’ll make sure to have more time to commit and do the full 10. That was a lot of fun!

  4. Kelly 11/17/2012 at 5:46 pm

    6 mile loop + 120 burpee pullups – 1:21:10
    ….Which is way farther than I have ever run before. I never would have done this on my own, and it was sooo much more enjoyable to run with you fun people. So thanks for the kick in the ass!

  5. Goose 11/17/2012 at 5:26 pm

    How about 100 or so peeps at the gym doing Clovis today? Awesome!

  6. Goose 11/17/2012 at 5:21 pm

    1:55:21