14.01.14

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Kevin Ogar.

Every day is a gift. Beautiful and blessed.

That has never been more poignant than it is today. My friend Spencer Arnold called me last night and broke the news to me. And my heart broke. Kevin is an amazing individual, an amazing athlete and an amazing coach. Spencer and I spent time with Kevin at the Outlaw Open last year, and more recently at the Outlaw Way Camp at CF Unbroken this past November. Kevin showed us around the Denver nightlife, took us out to breakfast, and trained with us. From the time I have spent with him, I know that Kevin is a fighter – he is strong – and he will come back.

What happened is as simple as it is tragic. A missed snatch at the 2014 OC Throwdown came down on his back, severing his spinal cord and leaving him paralyzed from the T-11 vertebra down. I’ve seen several other athletes drop bars on their backs in training – I’ve dropped a bar on my back in training – but fortunately never with this result…

We live in a dangerous world. In our training, we do dangerous things daily – whether it’s throwing heavy barbells over our heads or swinging from pull-up bars and rings. I want you all to recognize and respect the tools that we work with in the gym. We use them to make us strong, but they can also do great hurt. We cannot eliminate all danger or injury. To do so would be to deny the human condition. What we can do is take advantage of each and every day we are given – in the way that it is given to us.

We will not stop snatching. We will not stop CrossFitting. We will not stop doing what we do. It makes us better human beings. Nothing in life comes without risk. For every action there is a consequence. We might die in a CrossFit workout – but we also might die in a car wreck on the way to work. I would rather die doing what I love. Only awareness and authenticity can help us minimize these risks while we live our lives to the fullest.

For now, be grateful for what you have. Know that your aches and pains could always be worse. Pray to whatever god is yours, or simply thank the Universe for what you and yours have. It can all be taken away in a moment. No one is promised tomorrow.

If you are able to, please consider donating to Kevin’s recovery effort. Kevin is not insured, and I honestly cannot fathom the financial burden that will accumulate over the coming months and years. I will have a link to a site where you can donate by tomorrow’s post. Tonight, send out your thoughts and prayers to this man. His life and the lives of those he loves and those that love him will forever be changed.

Kevin, know that we’re pulling for you. You have our love and support, our thoughts and prayers.

Week 28 Training: 14.01.14

STRENGTH

A. Back Squat: 3@70, 3@80, 2×3@85

SKILL

B. EMOM x 10:

-10 Double Unders
-4 Handstand Push-ups

C. CONDITIONING

6 Minute AMRAP:
-Row 250m
-25 Hand-Release Pushups

Rest 1 Minute, then:

6 Minute AMRAP:
-5 Burpee Box Jumps @ 30/24″
-10 Toes to Bar

Rest 1 Minute, then:

6 Minute AMRAP:
-Row 250m
-25 Hand-Release Pushups

DURABILITY

D. 3×20: Half Moons @ 16/12 Kg

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48 comments on “14.01.14
  1. […] Great write up by Coach Winchesterhttps://coachwinchester.wordpress.com/2014/01/13/14-01-14/ […]

  2. Prayers from Iowa! Reesa is always sharing the amazing work you guys do and the passion that goes behind it. It sounds like he will have a long road ahead of him but it will not be alone.

  3. Max says:

    A) done
    B) completed (10 sometimes broken DUs + 2 HSPU)
    C) 3 rnds + 50m/2.5 rnds/2 rnds + 250m

  4. Brett Bolus says:

    A) 270/310/325/325
    B) Done. Didn’t complete HSPU on minutes 6-10
    C) 3 rounds + 250 row + 1 Push up
    5 rounds + 5 burpee box jumps
    3 rounds + 150 row
    D) Done

  5. Kelli says:

    A. 115/130/140
    B. Done – used Abmat no 45s.
    C. 2+12 pu / 3 (nailed my shin on first set of bbj and took a minute to get back in it) / 2+10 pu
    D. Done

  6. Jeremy says:

    A) 250/285/300– Getting stronger is a double edged sword. A working set at 300? Unthinkable a year ago. Amazing.
    B) Scaled to 1 pair of 45’s. When I couldn’t get 4 I went to 3 and then 2.
    C) Worked hard, went for consistent intensity. Thanks to Randy and Dru for the encouragement.
    D) Had to head to class, DNS

  7. Alyson says:

    A) 155/175/190
    B) Done (ab mat + 2 25s each side)
    C)
    Rd 1: 3 rounds + 152m (may not seem like a thing.. but stayed under 2min 500 split for all rounds which is huge progress.. not long ago under 2 period was an accomplishment!)
    Rd 2: 4
    Rd 3: 2 rounds + row + 20 push-ups (big thanks to Randy for row tips on the last row, that got me back under 2min split for the round)
    D) 2 sets

  8. A) 295 / 335 355
    B) Done
    C) 3 rounds + 160m row
    4 rounds + burpee box jumps + 1 T2B
    3 rounds + 50m row
    D) 2rds

  9. Reid says:

    A) 270/310/325
    B) All rounds b/w 18-20 sec.
    C) 3 rds + 250m row + 5 pu
    5 rds + 2 bbj
    3rds + 38m row
    D) Tonight

  10. Russ Laing says:

    A) 235 / 270/ 285
    B) Done – didn’t complete HSPU rounds 6-10 – 2s then 1s, sometimes nones
    C) 3 rounds
    3 rounds + 5 burpee box jumps
    2 rounds + 250m row + 13 PU
    D) 2rds

  11. A) 300.340.365
    B) Check
    C)
    3 rounds + a couple of push ups
    5 rds + a few T2b
    3 rounds + a few pulls on the rower

  12. Nice wright up, Coach. Sadly, sometimes we benefit from the suffering of others by the perspective it allows us, though I wish it were not the case. To be reminded of the fragility of life allows us to cherish it more. Give thanks everyday.

  13. MarkB says:

    A) 235 / 260 / 275
    B) 1st round 4 HSPU; 10th round 0 HSPU; total of 24 HSPU
    C) 2 rounds + 15 PU / 3 rounds + 5 T2B / 2 rounds + 235m
    D) done

  14. Matt Counts says:

    A) 230 / 260 / 275
    B) Done – last three sets of HSPU were 2, 3 & 3
    C)
    3 rds
    4 rds plus box jumps
    2 rds – push ups were very slow
    D) done

  15. drusellers says:

    A) Done (based on 335) – yowza that aggravated whatever is going on w/ my back.
    B) Done, rounds 8 and 9 did 2 HSPU
    C) 2 rds + 100m / 3rds + 2 BBJ / 2rds + 246m

  16. The Kingpin says:

    A) Done – 205/235/250 (based on 295)
    B) done – DUs felt great
    C) 2, 4, 2

  17. Soy Leche says:

    A) 230 / 260 / 275
    B) Done
    C)
    3 rds 25 HR + 175 Meters
    5 rds + 5 BB + 4 TTB
    3 rds + 25 HR + 58 meters

  18. Morgan says:

    a) 210 / 240 / 255
    b) Done
    c) 975 m / 3 rounds + 7 T2B / 750 m + 1 PU
    d) I did 30

  19. KP says:

    (a) 210/235/245/250 (trying to keep up with Taylor)
    (B) Done 🙂 45s+25s
    (C) 3rds + 10m/5rds + 2 Box Jumps/2rds+10 Push Ups
    (D) Done

  20. Chels says:

    A. 170/195/205
    B. Done- 2x45s/side
    C. 3+51m/6rds/2+8 HR push ups
    D. Done

  21. A. 300/340/365
    B. struggled here. only 5 or so full rds.

    skill works
    EMOM 3 MUs 10min
    C. 3rds + 250m 15pu
    5rds + 1bbj
    2rds + 250m 8pu
    D. done

  22. Kyle Miller says:

    A) 295 / 335 / 355 / 355
    B) 9.5/10
    C) 3 rds
    3 rds
    2 rds 150m
    D) home

  23. Jason says:

    A) 255/290/310 — Felt great
    B) Done
    C) 3 rds + 100m
    5 rds + 5 BBJ + 6 T2B
    2 rds + 250 row + 18 PUs
    D) Didn’t do

  24. Kelly C says:

    A. 115/130/140 – felt heavy
    B. done – felt good
    C. 2 rds + 10 pus / 3 rds + 5 bbjs / 2 rds + 50 meters
    D. Oops

  25. Evan says:

    A. 185/215/225
    B. Last round only 3 HSPU’s 😦
    C. 2 Rounds, Row + 10 PU’s
    4 Rounds + 4 BBJ
    2 Full + Some Row change
    D. Done (at Golds Gym – mistake).

  26. […] On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.  Kevin is uninsured and needs our help.  Please go HERE and give what you can.  And, some good perspective here. […]

  27. mlubke says:

    A) 225,250,275
    B) Didnt get 4 hspu the last 4 rounds. Something like 3-3-2-2
    C) 2 rnds + row + 18 pus
    5 rnds + 5 BBJ
    2 rnds + 100m row

  28. A) 140, 160, 170
    B) Done
    C) 2 rds, rd 3 row +2 pu, 3 rds + 1 burped box jump, 2 rds + 180M row

  29. jeremykampen says:

    A) 300,340,365
    B) Done
    C) 3rds + 250 + 15PU
    4 rds + 5 BxJ + 5 T2B
    2 rds + 250 + 20PU

  30. a) 170-195-205 (why is it so light?!)
    b) done – all UB
    c) 2 rounds + row + 18pu
    6 rounds + 5bbj
    2 rounds + 219m row
    d) 3×12-15 half moons with like 8k

    definitely had moments with my face on the mat during the push up sets where i thought about Kevin. thanks for the push, #ogarstrong

  31. JeffT says:

    A) 230 / 260 / 275
    B) Done
    C) 3 rounds + 118m
    4 rounds + 3TTB
    3 rounds
    D) done

  32. hugh m says:

    It is right and proper that you are all getting behind Kevin. This is indeed a tragic accident and I hope he receives financial and emotional support from all around him. But thrashing yourself with ill conceived and poorly programmed workouts to try and find some kind of meaning in life is a strange concept to build your sense of self worth around. The culture of crossfit needs serious review from all involved in it.

    You cannot eliminate danger, but the manner in which training modalities are employed in crossfit magnifies the risks, rather than managing them like a properly constructed fitness program would. Equally, the mind-set and culture of the movement further exacerbates this – with the notion that each workout should be some kind of competition or battle. Pukie the clown and your rhabdo t-shirts should be sources of intense embarrassment for you. Making a virtue of breaking people down is a ridiculous thing for a fitness organisation.

    I hope Kevin can find some peace and satisfaction in his new life to come.

    • Luke says:

      I agree. Kevin Ogar is not the first person to be seriously injured doing Crossfit, but because he is part of the “in crowd” he gets support instead of mocking on the Crossfit board. Very sneaky marketing, Glassman. I suspect Crossfit will not be making “Paralysis the Clown” shirts anytime soon…

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    Just wanted to say keep up the good work!

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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