Sat 02/02/19 7am and 4pm
“Walshy 142”
71 Back Squats (40/30kg) *taken from ground
Then
• 3 Rounds of:
800m Weighted Vest Run (or 10kg carry, can use DB, KB or Plate etc)
• 20 Power Snatch (40/30kg)
• 19 KB Swing (24/16 kg)
Then
71 Back Squats (40/30kg) *taken from the ground
“Walshy”
From the Owner at CrossFit Nitro:
“On the 2nd of January 2019 we lost a great mate from our CrossFit Community. Leith Walsh or the Silver Fox as he was known was an instrumental part in us building what we have here at CrossFit Nitro.
He started training in CF methodology back in ’08-’09 completed his cert 1 with Brandon Swan as part of the RAAF AFDS plan to have each AFDS section have its own certified trainer to allow them to train troops in CF both in garrison and expeditionary detachments. I was fortunate enough to get to know him as a result of some medical complications after some pretty massive gut surgery among other things.
He convinced me to start training at Western Front with him under Swanny’s young watchful eye not long after he first opened CFWF. He then introduced me to Craig Wegert for Oly lift coaching which ended up being where we started the operations of Nitro. From there we started out on our own he came and went with RAAF commitments and assisted Craig Neilsen set up CF 5 Star Oz and coached there for a bit as well.
He deployed to Kandahar coached at CF Kandahar and was instrumental in the acquisition of equipment through ROUGE to the facility when it moved locations and expanded … I believe that was the first lot equipment ROUGE had sent to an operational military box???
He loved CrossFit and Oly lift and was extremely proficient at both lifts, being military loved his weight vest WOD’s, and KB swings.
Walshy passed away 02-01-2019 after an almost 3 year struggle with PTSD, alcoholism, depression and anxiety.
Significance to Walshy:
• 142 kg was his final PB Back Squat, hence total Back Squat
REPS = 142.
• 3 rounds to represent the 3 CrossFit Boxes he coached at
• The wearing of the vest on the run for the burden he carried and was trying to remove.
• 800m x 3 rounds = 2.4 km; the distance he ran each year for his Military PFT
• 20 and 19 reps represent the year he left us
• Snatch movement for his love of Oly Lifting
• 40 kg to represent the age he would be turning on the 25th of Jan 2019
• Kettle Bell Swings were his favourite CrossFit movement