January 6th, 2010 
John MGySgt Stanley ‘Mac’ McPherson, my grandfather passed away today at 5:20pm. Until I’m able to get a good pic uploaded the Marine Corps flag will do.
John Velandra 4/3/1966-1/6/2010
Friend and fellow CrossFit trainer from Fayetteville, North Carolina, home of Fort Bragg. Fair skys and following winds my brother.
STRENGTH/SKILL WOD
5×3 Deadlifts
WOD
3 Power Cleans (PC)
6 Lateral Burpees (LB)
AMRP in 2min
then…
1 min max rep situps
5 Rounds. Clock does not stop. Continue each round of PC and LB from where you left off before the the situps. Count total rounds for score and total situps.
NAME / TOTAL ROUNDS / POWER CLEAN WEIGHT / TOTAL SITUPS
| Karen | 12 | mod | 170 | Beth | 9+3PC | 75# | 128 | Brian | 11+1PC | 135# | 155 | ||
| Laura | 11+2LB | mod | 169 | Elisha | 9+2LB | 80# | 125 | David L. | 7+1PC | 155# | 110 | ||
| Teri | 7 | 35# | 75 | Mike La. | 8 | 85# | 120 | Mark | 8+3LB | 155# | XXX | ||
| Carolyn | 8 | 35# | 138 | Tony K. | 9 | 85# | 115 | Tim L. | 9+1PC | 155# | 110 | ||
| Katie K. | 10 | 35# | 144 | Carla | 6 | 95# | 157 | Jason | 10 | 155# | 100 | ||
| Silvia | 10+2LB | 35# | 180 | Robert D. | 6+PC | 95# | 120 | Chris | 10 | 155# | 116 | ||
| Allison F. | 9+1LB | 45# | 128 | Les | 7+3LB | 95# | 108 | James | 10+3PC | 155# | 129 | ||
| Belinda | 9+2LB | 45# | 129 | Lee | 9 | 95# | 104 | Tim F. | 10+3PC | 155# | 159 | ||
| Robin | 8 | 55# | 109 | Freddy | 9 | 95# | XXX | Brett | 11 | 155# | 127 | ||
| Steph T. | 10 | 55# | 95 | Mike P | 9+2LB | 95# | 98 | Jesse | 11+1PC | 155# | 113 | ||
| Kelly | 8+3PC | 55# | 152 | Howard B. | 10 | 95# | 146 | Robert R. | 11+2PC | 155# | 107 | ||
| Trupti | 9+3PC | 55# | XXX | Travis | 11 | 95# | 106 | Nic | 11+1LB | 155# | 122 | ||
| Mindy | 9+2LB | 60# | 156 | Stephen | 8 | 105# | 74 | Charles | 12+1PC | 155# | 153 | ||
| Cindy | 10+2LB | 60# | 123 | Rex | 9 | 105# | 98 | Mac | 13 | 155# | 130 | ||
| Cynthia | 9 | 65# | XXX | Susie | 9 | 105# | 211 | Greg K. | 13 | 155# | XXX | ||
| Veronica | 9+2PC | 65# | 135 | Kristy | 11 | 105# | 160 | Bowie | 13+3PC | 155# | 102 | ||
| Allison G. | 9+3PC | 65# | 100 | Kurt | 7 | 115# | XXX | Yogi | 14 | 155# | 186 | ||
| Paul | 11 | 65# | 125 | David C. | 7+2PC | 125# | 102 | Marc | 15 | 155# | 151 | ||
| Julie | 10 | 70# | 187 | Jordan | 8 | 135# | 75 | David U. | 12 | 185# | 159 | ||
| Caroline | 9 | 75# | XXX | Scott | 15 | 185# | 144 |
The top row of pictures is a reminder from your friendly CrossFit trainer asking why do you hate to stretch? Many of you have identified your deficiencies in your flexibility but yet you still walk right out the door of the gym with out stretching?
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So sorry for the loss of your grandfather and John Valandra. Yesterday’s workout pointed out just how much leg strength you need for the deadlifts and the other lifts. My legs weren’t there.
John – I am so sorry to hear about your grandfather and John.
If you need anything, please feel free to let the Tannery’s know.
Best, Suz and David, Morgan and Macyn
I am so sorry for your loss, John. My sympathy to both you and Sara.
I am really sorry to hear about your grandfather and friend.
All The Zisman’s.
Energy of Love and Respect to your Grandfather and your family and Valandra.
John, deepest regrets to hear about your grandfather and your friend. Hope you and your family are holding up.
John, Freddy and I are so sorry to hear about your grandfather. You and your family are in our thoughts. Allison and Freddy