CrossFit 45 North – CrossFit

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Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Vogeler (Time)


15 R Arm Russian KBS (55/35)

15 L Arm Russian KBS

15 R Arm Lunges

15 L Arm Lunges

100m Run (increase each round)

200m, 300m, 400m, 500m
Army Sgt. 1st Class Lance H. Vogeler

Died October 1, 2010 Serving During Operation Enduring Freedom

29, of Frederick, Md.; assigned to 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Ga.; died Oct.1 at Camp Bastion, Afghanistan, of wounds sustained in Helmand, Afghanistan, when insurgents attacked his unit with indirect fire.

Sergeant could lead even in Boy Scouts, friends say

The Associated Press

Even as a young Boy Scout, Lance Vogeler had the makings of a leader, according to his childhood pals.

Ryan Heffner, in an e-mail to the Frederick (Md.) News-Post, recalled a trip to Cunningham Falls when he was 10 or 11 — Vogeler would have been 13 or 14 at the time. Some of the kids decided to climb a waterfall instead of taking the easy way around.

Heffner said he became unsteady on the rocks and feared he might fall, especially because the others had made it up. Vogeler was there to calm him down and pull him up to safer ground.

“He told me no matter what happened, he wouldn’t let me fall,” Heffner wrote.

Vogeler, 29, of Frederick was killed Oct. 1 in Bastion, Afghanistan, when insurgents attacked his unit. He was assigned to Georgia’s Hunter Army Airfield. He was a graduate of Thomas Jefferson High School.

Vogeler had two children, 11-year-old Madison and 10-year-old Kyle, and he and wife Melissa is expecting a child.

As a high school student, Vogeler was fluent in sign language because his parents are deaf. That meant he had to translate during parent-teacher conferences, his French language teacher, Teresa Wilson, told the newspaper.

“You’re telling them exactly what I’m saying, aren’t you, Lance?” she would joke.

He would reply: “Oh, oui, madame.”

Pull Apart Series (No Measure)

10 Pull Aparts

10 Reverse Pull Aparts (palms up)

10 90 Degree Pull Aparts (elbows 90 degrees – externally rotate; wrist neutral)

10 90 Degree Reverse Pull Aparts – same but palms up

10 Face Level 90 Degree Pull Aparts

10 Face Level 90 Degree Reverse Pull Aparts

10 Overhead pull aparts (spread the band lower band to shoulder)