Atom’s Memorial WOD and Life Celebration

On Saturday, 13 October 2012 we will be celebrating the life of our Head Coach,  Co-Owner, friend and my husband, Atom Ziniewicz, who passed away tragically on 21 September 2012.  We will  first pay tribute to him in a memorial WOD held at  CrossFit Liberation from 10 a.m. to 2 p.m.,  followed by a celebration in the evening at the gym starting at 6 p.m.   All are welcome to join us on Saturday for both the WOD and the Celebration, and we invite other box affiliate owners and members that would like to pay their respects to join us as well.  If you wish to attend, we kindly request that you send us a note at carrie@crossfitliberation.com with your intention to attend the WOD, the Celebration or both, to help us with planning.

During the WOD we will be raising funds/accepting donations to support victims of PTSD as well as Bi Polar Research and Awareness.  Atom struggled with both of these disorders and to honor his memory we will be supporting these two important causes in hopes that someday through research and advocacy we can ease the suffering of the victims and their families.

We will begin running heats for the WOD at 10 a.m. and ask that if you need to be in an early heat that you arrive by 9:45 a.m. to warm-up.  We will do our best to accommodate those individuals that are limited on time.  Heats will be run every 10-15 minutes until we get through all the individuals that wish to participate.  The WOD will be a team WOD, comprised of three individuals.  We will be assembling teams on Saturday, but if you have a team you would like to create, please do so in advance and let us know on Saturday. The Coaches will comprise the last heat of the day.    Below is Atom’s WOD.

“ATOM”

30 Tire Flips (Rx: 750/500; S1:  500/350; S2: 350/250)

90 Sledge Hammer Swings (A: 45; Rx:  20/16; S1: 16/12; S2:  12/8)

Rope Climbs (Rx: 21 Climbs; S1: 15; S2:  9)

Air Squats (300) (Rx:  Goblet Squats (53/35); S1/S2: Air Squats)

Toes-To-Bar (102)

Overhead Lunges with Plate (60) (Rx: 45/35; S1: 35/25; S2: 25/15)

Man Makers (15) (Rx: 45/35; S1:  35/25; S2: 25/15)

Ring Push Ups (60) (S1/S2:  Hand Release Push-Ups)

Double Unders (150) (S1/S2: 450 Singles)

Deadlifts (21):  (Rx: 275/185; S1:  225/135: S2: 165/95)

Burpee Box Jumps (60):  (24″/20″)

Squat Clean Thrusters (15) (Rx:  135/95; S1: 115/75: S2:  95/65)

Hand Stand Holds (Rx: 60 Seconds; S1/S2:  34 Seconds)

Then…

Ruck Run (800 m) (Rx:  75/55; S1:  55/35; S2: 45/25)

Ruck Squats (60)

Ruck Down and Ups (15)

Ruck Ground to Overhead (60)

Ruck Run (800 m)

Cash Out (Optional):  34 calorie row

One member of the team must be doing work at all times with the exception of Ruck Runs and Hand Stand Holds which will be completed by all members of the team simultaneously.  Teams cannot move on to the next exercise/movement until all work has been completed in previous task.  Some of these events will be completed outside of the box (Tire Flips, Hammer Swings, and Ruck Run and Movements) – so please dress accordingly…we will be doing this Rain or Shine).   We will not be running the clock.  As Atom would say, “I don’t care how long it takes you to finish, as long as you finish”.  Further scaled options are available as needed.

We look forward to honoring Atom’s memory with this WOD and appreciate all that are able to attend.  We hope you enjoy the WOD.  Atom loved his odd objects and movements…and we wanted to do something he would appreciate.

If you have any questions, please shoot me a message at carrie@crossfitliberation.com.

 

 

 

 

 

 

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