#GutcheckThursday – Workout of the Week – April 13, 2023

#GutcheckThursday - 04/13/2023

Sadie Jane Huffer, 37, died on Feb. 17, 2023, when a roof collapsed in Anchorage, Alaska, at Turnagain CrossFit.

Huffer was a beloved wife, mother, daughter, and friend. She was born in Spokane, Washington, and came to Anchorage to study at the University of Alaska. After earning bachelor’s and master’s degrees in social work, she went on to become a licensed clinical social worker.

Described by loved ones as sensitive, loving, and caring, Huffer enjoyed knitting, picking blueberries, making bread, smoking salmon, and working out at Turnagain CrossFit.

Huffer is survived by her husband, John Paul; children, Tyler, Blaise, and Jane; sisters, Sarah Ransom and Samantha Lamphier; and parents, Denise and Ted Smith.

Intended Stimulus

Hero & memorial workouts are intended to be long grinders. Push the pace on the shuttle runs & burpees. The weight used should be moderate-to-heavy for the power clean & require short rest breaks between reps.

Movement Standards

The shuttle run begins by running a 25 ft. length, making 3 points of contact as you turn, and then running back. Traditionally, 1 shuttle run is 50 ft., but for the purposes of today’s workout, every 25 ft. length = 1 rep

The bar-facing burpee finishes at the bottom with chest and thighs touching the ground and at the top by stepping up or jumping up to the barbell & performing a two-foot takeoff over the bar

The power clean finishes at the top with barbell in the front rack position, hips and knees fully extended

Adaptations / Modifications / Scales

Sub the shuttle runs for a 200m row or 500 m/400 m fan bike

Modify the range of motion and impact on the bar-facing burpee as needed

Reduce the load on the power clean, substitute with dumbbells, etc. as needed to meet the intended stimulus