"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters



Enlarge image
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

---

January Athlete of the Month

This time we have TWO ATHLETES as it was such a big month.

Donald Batiste and Kristen Walls

Both Donald and Kristen come in and do the work and are always looking to improve themselves. They care about bettering themselves and their community. So thank you to both of them! Here is what they have to say for themslelves:

From Kristen:

"For this year my personal goal has been and still is to become a stronger, faster, fitter, and leaner athlete. I also don’t want to be that stereotypical police officer who is seen as lazy and unfit or the army officer who does not have the respect of their soldiers because they can’t PT. I want to be the exact opposite. I want to be the police officer who sets the example for other officers to stay active and fit. I want to be the army officer who can keep up with their soldiers and can lead PT. I know that CrossFit can help me achieve these goals.

In the past many workout routines just never worked with me. CrossFit is different. CrossFit is not only a workout it’s a community. One that supports you through your physical and mental challenges and never gives up on you; as I’ve seen with the Crossfit KFOR community. I couldn’t have asked for a better group of people overcome these challenges with.

I am so glad that I took the opportunity to get involved in CrossFit. I’ve noticed so many positive changes in my life because of it. Overall, I’m a happier and healthier person. I plan on continuing with CrossFit when I return home and hopefully get those back home involved. "

From Donald:

Crossfit was the not in my plans when coming on this mission. I was introduced by another soldier. It was an eye opening event. The group was amazing and the coaching was even more impressive. I did not have any goals at that time 2.5 months ago. My personal goals is to become Level 1 certified after this deployment. The other man goal is to learn as much as I can before leaving CBS and one day compete. Crossfit has help my run time without any mileage on the road or treadmill. November I took a diagnostic APFT and ran a 13:37, December I took a record APFT and ran 12:08. The only training I did was Crossfit. Crossfit has become an enjoyment (even with rip hands and all). Crossfit is not a fad it is my way of Life.

Great work from our two Athletes of the Month!!

Holiday Rundown

Athletes and Judges must check in at 0800.

First WOD kicks off at 0900

1st Place Men and Woman RX:

Customized Shoes from YOURREEBOK. Make your own, Nano, Lifting or other type of shoe from Reebok.
SICFIT T-Shirt, SICFIT Bracelet.
$50 Gift Certificate to LIFE AS RX’D.
$30 Gift Certificate to WOD SHOP.

Plus other bonus prizes!! Now who's excited?

 

If you havent signed up yet, do so now.

 

http://crossfitkfor.eventbrite.com/

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

---

December Athlete of the month

Each month we like to highlight one of our athletes that have gone above and beyond for themselves and the community here at CrossFit KFOR. This months athlete shows much heart and determination, and is fast becoming a stronger healthier woman.

the December Athlete of the Month is:

SUNSHINE, aka Sarah Stupnicki!

Thanks for all of your support Pete. You and Angela have been huge inspirations to myself and Chris. I have to say I feel like I have come a long way and you guys are mostly responsible for it. Crossfit is like crack and I love it! Thanks for bringing it with you!

What I'm doing:

Just started back to running again, a goal is to start small and do a 5k or two and move up from there. I'm hoping to run a marathon in about a year or less. Crossfit has been instrumental in developing my strength. I've lost around 25 lbs since Camp Atterbury and Crossfit has definitely been a huge part of that. My small goal is another 20 before I leave here but ideally, I'd like to be down 40. Whew! Bikini model... lol.

It's awfully hard to get on and off those mules of mine at home with all this extra baggage, not to mention their poor backs!

I'm not surprised I've continued with Crossfit, I knew I'd love it. I just didn't expect the results that I've achieved. I went from fearing a barbell to getting 95lbs over my head in a couple of months. That's pretty awesome! Though I will say, Wall balls make me angry...

So the Camp Novo Selo Competition has been cancelled. But we are going to host it here at CrossFit KFOR. Excellent dry run for our comp:

TEAMS OF FOUR.
Sled Push/Pull Race
Tire Flips
Farmers Carry
Max Lift/Ladder
Sherpa Shuffle
Large Sandbag Lift.

We will Start at 1300 but will need help setting up so be there at noon. Let me know who your teams are by 1600 on Friday. Weights for woman will be scaled.

Coach Notes

CrossFitters,

Only 21 days till the Holiday Rundown!! Please sign up soon if you haven't already. If you know you don't want to compete we still need judges and volunteers. Sp please let me know if you can help. There will be a Judges and Athlete meeting on Friday December 21st at 1900.

Classes are getting bigger so there is some waiting around between heats. Please use this time to work on skill work or weightlifting.

As we move forward we are establishing some trends for our little CrossFit box:

We use first names and everyone is respected equally for struggling together, but we always have an underlined understanding of the rank structure and respect that goes with it.

We cheer each other on and get to know each other. Community is a big part of this.

It's really cool, we are starting to see some great changes in people. People are transforming, getting stronger and range of motion is improving.  Keep up the good work.

Another great week at CrossFit KFOR! Thanks you!

Coach