This week at 911 CrossFit 9/30-10/4

Monday

Strength
3-Position Clean (Floor, knee, high hang)
-3 Sets @ 70%
Back Squat
-3x6 @ 80%

WOD
Five rounds for time of:
7 Back Squats (Bodyweight/75% Bodyweight)
7 Burpee Box Jumps 24"/20"



Tuesday

Strength
Press Complex, 5 sets:
-1 Strict Press+3 Push Press+1 Jerk @ 88% of Strict Press Max

WOD
Tabata Wall Balls

Rest two minutes then...

For time:
100 Pull-ups
Male: Every time you break, 100m Sprint
Female: Every time you break twice, sprint 100m



Wednesday

Strength
3-Position Snatch
-3 Sets @ 70%
Dynamic Back Squat
-9x2 @ 70% (One Minute rests)

WOD
3 Rounds of:
1 Minute ME Hang Snatch 95/65
1 Minute ME Double Unders
1 Minute ME Russian KBS 70/53
1 Minute Rest



Thursday

Strength
Push Press
-5x5 @ 75% of  Jerk max

WOD
20-15-10-5
KB Thrusters 53/35 (per hand)
Knees-to-Elbow



Friday

Strength
15 Minutes to reach either a heavy Snatch or Clean & Jerk single (Pick which one needs practice)

WOD
3 Rounds for time of:
400m Run
8 Bar Muscle-ups
16 OHS 135/95














Competition WODs


Monday

A-
Snatch
-4x2 @ 75%
Clean & Jerk
-4x2 @ 75%
Back Squat
-3x10 @ 65%

B-
5 Min EMOM
3 Thrusters 135/95

"Heavy Diane"
21-15-9
Deadlift 255/155
Deficit HSPU (Hands on 45lb Plate)


Tuesday

A-
Five sets of:
5 Push Presses @ 80%
Strict Pull-ups till failure

B-
Five rounds of:
1 Minute: 10 Burpee Buy-in then Max Effort Hang Power Snatch 95/65
90 Second rest

10 Minute EMOM
Row fast as possible for 15 seconds
Continue low pace remainder of 45 seconds.


Wednesday

A-
Final Competition Simulation

Workout 1:
Standards Prediction
8 Minute AMRAP (One partner on, one partner off. If no partner is available, Work Rest Ratio for each round is 1:1)
10 Pistols (5 Per leg)
5 Hang Clean 155/105
5 KBS 70/53

Workout 2:
Standards Prediction
8 Minute AMRAP (One partner on, one partner off. If no partner is available, Work Rest Ratio for each round is 1:1)
7 Bench Press 155/105
5 Deadlifts 285/195
3 Muscle-Ups

Workout 3:
Maverick Marine Obstacle Course Prediction
Two rounds of:
Monkey Bars, there and back (Use gloves to prevent torn hand if possible)
One Wall Jump Over
One Rope Climb
One Wall Jump Over


Thursday

Rest.

Friday

Competition Preparation

A-
Olympic Lifting Maintenance
Snatch
-4x3 @ 65%
Clean & Jerk
-4x3 @ 65%
Back Squat
-3x5 @ 80%

B-
Competition Prediction, preformed at submaximal pace (Roughly 70-80% of intensity speed)
10 Minute AMRAP
5 HSPU
10 Box Jumps 30/24
5 Shoulder-to-Overhead 155/105
10 Overhead Squats 115/75

Practice:
10m Handstand Walk (2 Best male and female at this might have to do so, so be honest in handstand skill and use this to gauge who will do it if necessary)


Saturday

Skill Preparation.
Any standard you might feel intimidated by, practice by doing 5 rounds of 1 minute Max efforts followed by 1-3 minutes of rest depending on how you feel. Don't practice bad form, if form breaks down, stop and rest.
http://xtremetopbox.com/?page_id=81

Row 1000m

Sunday

Rest.

This week at 911 CrossFit 9/23-9/27

Monday

Strength WOD
6 Minute EMOM
-3 Hang Squat Cleans @ 65%
Back Squat
-3x8 @ 75%

WOD
21-15-9
Clusters 115/75
Chest-to-bar Pull-ups
KBS 53/35


Tuesday

Strength
Split Jerk
-5x3. Start at 70% and increase weight every set

WOD
Four rounds for time of:
400m Run
16 KB Snatch 53/35 (8 per arm)
20 Wall Balls



Wednesday

Strength
Dynamic Back Squat (Up quickly)
-10x3 @ 65%

Partner WOD
For total reps and time:
50 Thrusters 75/55
50 Snatch 95/65
50 Hang Cleans 135/95
50 Deadlifts 185/135
While one partner performs repetitions, the other partner does a 200m run plus one rope climb. Use only one barbell and change weights when necessary



Thursday

Strength
7 Minute EMOM
-2 Hang Snatch @ 65%

WOD
"Danny"
20 Minute AMRAP
30 Box Jumps 24/20
20 Push Presses 115/75
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai,
age 35, was killed on March 21, 2009 in
the line of duty along with fellow offi-
cers Sergeant Ervin Romans, Sergeant
Mark Dunakin, and Officer John Hege.
Daniel is survived
by wife Jenni and
daughter Jojiye.



Friday

Strength
Front Squat
-5x4 @ 85%

WOD
8 Minute AMRAP
5 HSPU
10 Pistols (5 per leg)
15 Russian KBS 70/53

rest two minutes then...

8 Minute AMRAP
5 Wall Climbs (gymnastic)
20 HRPU
10 Broad Jumps
10 Toe-to-bar






















Competition WODs

Monday

A-
2 Position Clean (Floor+Mid Hang)
-2 sets @ 75%
-3 sets @ 80%
Push Press
-5x5 @ 75%
Back Squat
-4x5 +5lbs from last week

B-
5 Sets of the Complex (Bar doesn't leave hands till the complex is complete):
-3 Deadlifts+3 Hang Cleans+3 Front Squats+3 Shoulder to overhead 155/105
-1 Minute rest

rest five to ten minutes then...

4 rounds of:
50m Farmer's walk 53/35 (each hand)
10 KB Snatch (5 each hand)
50m Farmer's walk 53/35 (each hand)
10 KBS 70/53


Tuesday

A-
Snatch
-5x2 @ 60%, 65%, 70%, 75%, 80%
10 Minutes of Jerk practice
EMOM for 6 Minutes
-3 Speed Deadlifts @ 60% of max

B-
Three rounds of:
1 Minute ME HSPU
1 Minute ME Pull-ups
1 Minute ME Burpees
1 Minute Rest

Then...
4 Rounds of:
200m Shuttle Sprint (Speed bump and back twice)
3 Rope Climbs
Rest 1 minute


Wednesday
Competition Simulation

A-
Obstacle course simulation
Three rounds of:
200m Run
5 Burpees
1 Rope Climb
5 Burpees
1 Spartan Wall Jump
5 Burpees
1 Trip Monkey Bars
5 Burpees
Rest one minute

B-
8 Minute AMRAP of:

10 Box Jumps
10 KBS 53/35
10 KB Thrusters 35/25 (each hand)

C-
Run or row 1600m at 80% intensity


Thursday

Rest.



Friday

A-
2-Position Snatch
-3 sets @ 78%
2-Position Clean
-3 Sets @ 78%
Back Squat
-Beat last weeks 3rm

B-
5 Rounds for time of:
7 Bodyweight Back Squats
7 Burpee Box Jumps


Tabata Russian KBS 70/53


Saturday

A-
5 sets of Overhead complex
-1 Strict Press+3 Push Presses+1 Split Jerk @ 88% of Strict Press Max

B-
At the sand volleyball court:
EMOM for 9 Minutes
-6 Burpees

Swim
-5x50m
Work Rest Ratio 1:2


Sunday

Rest.

This week at 911 CrossFit 9/16-9/20

Monday

Strength
Deadlift
15 Minutes to work up to a Deadlift 3rm

WOD
21-15-9
Two-hand Kettlebell Sumo Deadlift High Pull 53/35 (per hand)
Double-Unders
KBS 53/35
Double-Unders



Tuesday

Strength
Snatch
-2x2 @ 65%
-3x2 @ 70%

WOD
10-9-8-7-6-5-4-3-2-1
Shoulder-to-Overhead 115/75
HSPU



Wednesday

Strength
Back Squat
-3x5 @ 80%
-1x5 @ 83%
-1x5 @ 85%

WOD
6 Minute AMRAP
8 Squat Snatch
8 Toe-to-bar
8 Burpees

rest two minutes then...

4 Minute AMRAP
6 Squat Snatch
6 Toe-to-bar
6 Burpees

rest two minutes then...

2 Minute AMRAP
4 Squat Snatch
4 Toe-to-bar
4 Burpees



Thursday

Strength
None

WOD
Partner WOD
200m Partner Barbell Farmer Walk Buy-in (two people, walk one in front of the other, 95/65 each barbell)
then 5 rounds of:
10 Box Jumps
10 Wall Balls
Then...
40 Med Ball Partner Sit-ups Over box Cash out

*Reps are for each person, not total repetitions. While one person performs box jumps, the other performs wall balls.



Friday

Strength
Clean
-2x2 @ 65%
-3x2 @ 70%

WOD
"DT"
Five rounds for time of:
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.








Competitors

Monday

A-
Power Clean+2 Clean
-2 sets @ 70%
-3 sets @ 75%
Split Jerk
-5x3 @ 80%
Back Squat
-4x5 +5lbs from last week

B-
Grace Modified
10 Perfect Clean & Jerks 135/95
Rest 30 Seconds

rest five minutes then...

Three rounds of:
10 Butterfly Pull-ups
10 Deadlifts 305/185
Rest between rounds Work Rest Ratio 1:1


Tuesday

A-
20 minutes to work up to a heavy Snatch Single
then...
7 Minute EMOM
-2 Hang Snatch @ 60% of heavy snatch single
Push Press
-5x5 @ 70%

B-
Double-unders
5 rounds of:
1 Minute ME
1 Minute Rest

rest 10 minutes then..
Row 5x500m @ 90%
Work Rest Ratio 1:1


Wednesday
(Competition simulation)

10 Minute AMRAP (In sand at volleyball court at park)
10 KBS 70/53
10 Burpees
10 HRPU
10 Overhead Lunges (45/25)

Swim
For time:
8x25m

8 Minute AMRAP
5 Hang Clean 135/95
5 Thrusters 115/75
10 Wall Balls


Thursday

Rest Day.


Friday

A-
3-Position Snatch
-4 sets @ 75%
3-Position Clean
-4 sets @ 75%
Back Squat
-Beat last weeks 3rm

B-
One Minute ME Muscle-ups Buy in then
3 Minute AMRAP of:
9 Shoulder-to-Overhead 135/95
12 T2B

rest two minutes then repeat.

"DT" Hero wod optional.


Saturday

A-
20-25 minutes to find new Snatch 1rm
20-25 minutes to find new Clean & Jerk 1rm

B-
Four rounds of:
400m Run
20 Burpee Box Jumps

rest ten minutes then:
5x200m Suicide Sprint (Speed bump and back twice)
Work Rest Ratio: 1:3


Sunday

Rest.

Who Gives The Best Nutrition Advice?

While I was lecturing at the College during my Health Science class Friday, one student described himself as an expert to help others lose weight because he lost weight by running and eating cabbage and hard boiled eggs. He claimed he is qualified to help others follow his regime and will profit big. He added he has no formal education in Nutrition or Fitness but has read lots of magazines and books on the subject.

I feel compelled to share an article (below) from the Chicago Tribune. Bottom line? A human, with credentials in Science and a specific curriculum in Nutrition and Health / Fitness as well as experience in the field should be considered. Best option? A dietician and/or nutritionist certified or licensed is preferred. Investigate your "Nutritional Counselors" background before you invest.

Best in Health,

Jim Sayih, MS, CSCS

Nutrition Certificates from:
N.E.S.T.A.
I.S.S.A

Professor, Broward College

Presidents Council on Physical Fitness & Sports, Community Leadership Award Recipient

______________________________________________________________

Chicago Tribune: READ ON...

After spending four miserable days in the hospital with gallstones, Chicago resident Priscilla Dias Hill resolved to improve her eating habits. Rather than working with a licensed dietitian, however, she chose a holistic health coach.

Dias Hill's coach, Chip Allman-Burgard, came to her home and helped cook meals. The two went grocery shopping together. And he taught her how to choose whole, nutrient-rich foods over heavily processed substances

But some say health coaches have no business dishing out that sort of nutrition advice — especially when medical issues may be involved — because they are not licensed by the state of Illinois.

"When (a health coach) takes a client shopping, helps in meal preparation, and then counsels on better meal choices, they are performing the job of a registered dietitian," said Jackie King, a registered dietitian and diabetes educator. Those who are not registered dietitians, she added, "have no better credentials than a neighbor or friend who would do the same thing, except they are profiting from it financially."

Long ignored by medical doctors, the field of nutrition is now recognized as an essential part of a healthy lifestyle. As interest grows, registered dietitians have been fighting to protect their turf against an influx of competition from not only health coaches but also pharmacists, acupuncturists, herbalists, chiropractors, personal trainers and bloggers.

The Academy of Nutrition and Dietetics, a trade group that represents registered dietitians, has been working to ensure that only licensed professionals can legally offer detailed nutrition counseling, both by seeking licensure laws in states that do not have them and by opposing efforts to relax rules elsewhere. To help its state affiliates submit licensure bills, the association developed a Model Practice Act to be used as a blueprint and offered training on effective lobbying strategies.

A 2011 report from the group stressed that licensure was critical because it protected the public from "incompetent, unqualified and unskilled practitioners" and encourages its members to report "incidents of harm." It also noted that dietitians face "a significant competitive threat" as other practitioners expand their services to cover nutrition counseling."

Opponents of restrictive licensure laws accuse the dietetics association of trying to monopolize the field by excluding competition and restricting choice at a time when nutrition professionals are needed more than ever.

"Nutrition isn't an occupation like nursing; it's a tool kit used by doctors, life coaches, dietitians, acupuncturists," said Zina Murray, of Chicago, who used a holistic nutrition expert to restore her health and traveled to Springfield to help lobby legislators for broader licensing laws.

Until recently in Illinois, only registered dietitians could qualify as a "licensed dietitian nutritionist," but in December the law was amended to include certified nutrition specialists and several other groups who undergo extensive training.

The new law, which the Illinois Dietetics Association initially opposed but now says is "pleased" has passed, also offers slightly more protection to those who give general nutrition advice, including acupuncturists and employees of health food stores. Health coaches and other unlicensed practitioners may describe themselves as a "nutritionist" or "nutrition coach," provide broad information and encourage healthy eating choices.

What remains unchanged is that unlicensed individuals may not legally call themselves a "nutrition counselor" or another protected title or advise clients on an individualized basis — such as by developing customized diet regimens.

A license is also required to practice medical nutrition therapy, which involves working with people who are ill or have conditions such as diabetes or high cholesterol.

Though some certifications require more science-based nutrition training than others, there isn't a single group that can claim to have the edge, said Dr. David Miller, a pediatrician and licensed acupuncturist who uses herbs and nutrition counseling in his practice.

"The science of nutrition hasn't been established yet and is, in fact, still a very active area of research," Miller said.

At the same time, Miller said, several overarching nutrition principles seem to be holding up: eating fewer processed foods and emphasizing the Mediterranean-style diet, which includes healthy fats, fruits and vegetables.

"The greatest problem is that the public doesn't have access to enough professionals who can help them understand the basics of healthy eating," said Miller, the director of East-West Integrated Medicine in Chicago.

This week at 911 CrossFit 9/9-9/13

Monday

Strength
EMOM for 6 Minutes
-Power Snatch+2 Snatch @ 70%
Back Squat
-5x5 @ 90% of 1rm

WOD
For time:
21-15-9
Thruster 95/65
Wall Ball
Row for calories



Tuesday

Strength
Three rounds not for time of:
Bodyweight Bench Press till failure (Women use 3/4 BW)
Strict Chin-ups till failure

WOD
Partner WOD
Complete the following:
Total repetitions:
-60 Pull-ups
-60 Clean & Jerks 115/75
-60 Box Jumps
While one person performs the repetitions, the other partner runs 200m followed by a Spartan Wall jump.
When partner returns, switch.



Wednesday

Strength
EMOM for 6 Minutes
-Power Clean+2 Clean @ 70%
Explosive Back Squat
-5x3 @ 60% of 1rm

WOD
"Never Forget"
3 Rounds for time of:
9 Deadlifts 305/185
11 Ring Dips
then...
(Flight numbers)
11 Deficit HSPU
77 HRPU
93 Sit-ups
175 Dubs



Thursday

Strength
Strict Press
-3x5 as heavy as possible
Push Press
-3x5 as heavy as possible

WOD
7 Minute AMRAP of:
20 Dubs
2 Thrusters 135/95 (Increase by 2 reps per round. First round 2, second round 4, third round 6, etc.)

rest two minutes then...

5 Minutes AMRAP of:
20 Dubs
2 OHS 95/65 (Increase by 2 reps per round. Same as before)



Friday

Strength
Every Even Minute for 8 Minutes (Including 0:00)
-2 Squat Snatch @ 75%
Every Even Minute for 8 Minutes (Including 0:00)
-2 Squat Clean & Jerks @ 75%

WOD
200m Farmer Walk Buy-in (Combined weight=bodyweight)
then 3 rounds of:
40 Russian KBS 70/53
10 2 Chest-to-bar+1 Toe-to-bar (1 rep= 2 chest to bar pull ups and 1 toe to bar)
10 Tire Flips (As heavy as possible)
then...
1000m Row Cash out






Rookie, Sgt, Swat

There will now be three levels of difficulty for WOD scaling. Rookie is fairly new to CrossFit, within six months to a year. Rookie is just scaling the WODs. Examples of scaled movements for Rookies include, but not limited to:

Olympic lifts: All performed from the hang position, caught as low as possible.
HSPU: Feet on a box.
Strict Pull-ups/Pull-ups: Band, Jump pull-ups with 5 second descent, or ring rows.

Sgt is what we know as Rx. If you perform the WODs listed above at Rx, this is Sgt level.

Swat is strictly for competitive CrossFitters. This is not to be confused with Sgt. Sgt is still high intensity, heavy, hardcore WOD-ing as usual, so don't have the mentality that Sgt is scaled. The difference between Sgt and Swat is that Swat utilizes training intensities, longer strength work, and multiple sessions throughout the day. For example, a Swat WOD might include 30-40 minutes of strength work in the AM, followed by two to three WODs performed at only 70% intensity in the PM. For someone coming just to a 530pm class, the Swat WOD would be a waste of your time when the daily scheduled WOD will have all your bases covered. I don't want everyone trying to do Swat if you have no intention, desire, or even signed up for a future CrossFit competition. It just wouldn't make sense. The programming of Swat is long term, committed periodizations to peak performance for a specific competition you are prepping for. Swat WODs will not be posted on the white board, only at the bottom of every week's weekly WOD post. If no one is preparing for a competition, none will be posted. "A" indicates session one. This can performed in either the morning, or before session B. "B" indicates session two. Session B is to be performed in either the afternoon or evening, or at least 20-30 minutes after session A. Cleans mean full squat cleans. Snatches mean full squat snatches.


This week's SWAT

Monday
(Strength, Strength-Con, Anaerobic work capacity)

A-
Power Clean+2 Clean
-2 sets @ 65%
-3 sets @ 70%
Push Press
-5x5 @ 70%
Back Squat
-4x5 @ 80%

B-
With a running clock:
Every Even Minute for 10 Minutes (Including 0:00)
3 Deadlifts @ 315/185
Every Odd Minute for 10 Minutes
2 Ring Muscle-ups

rest 5 Minutes then...

5 Rounds of:
10 Barbell Lunges 135/95 (5 per leg)
7 Shoulder to Overhead 135/95
7 Overhead Squats 135/95
Rest One Minute


Tuesday
(Strength, Met-con, Aerobic/Anaerobic Work Capacity, Aerobic Work Capacity)

A-
Power Snatch+2 Snatch
-2 sets @ 65%
-3 sets @ 70%
Clean High Pull
-3x5 @ 80% of Clean 1rm
Strict Pull-ups
-3xME

B-
6 rounds of:
8 Perfect Snatches 75/55
8 Box Jumps
8 Burpees
30 second rest (Only applies to team competitors)

Rest 5-10 minutes then...

Sprint
5x100m
Work Rest Ratio: 1:4

Rest 5-10 minutes then...

Row 1500m at 90% Intensity


Wednesday
(Competition Simulation)

10 Minute AMRAP:
20 Dub Buy-in
5 HSPU
15 Russian KBS 70/53
5 Chest-to-bar pull-up+Toe-to-bar

Rest 10-15 minutes then...

7 Minute AMRAP:
5 Power Cleans 155/105
10 Burpee Box Jumps

Rest 10-15 minutes then...

For time:
3-2-1
Rope Climb
30-20-10
Dubs
3-2-1
Snatch+3 Overhead Squats 135/95 (1 rep=snatch+3 ohs)
Cashout: 25m Handstand walk


Thursday

Rest.


Friday
(Strength, Strength-Con, Anaerobic work capacity)

A-
3-Position Snatch
-4 sets @ 70%
3-Position Clean
-4 sets @ 70%
Split Jerk
-5x3 @ 78%
Back Squat
-Work up to a new 3rm

B-
Three minute AMRAP of:
5 Thrusters 135/95
5 Hang Power Snatches 135/95

Rest two minutes then repeat.

Rest two minutes then repeat.

Rest five minutes then...

5 Rounds of:
50m Sled Sprint 45lb & 25lb loaded on each handle
Work Rest Ratio 1:2


Saturday
(Strength, Met-con, Aerobic/Anaerobic Work Capacity, Aerobic Work Capacity)

A-

Take 15-20 Minutes to work up to a heavy Snatch single

Take 15-20 Minutes to work up to a heavy Clean & Jerk single

B-

"Helen"

Three rounds for time of:

400m Run

21 KBS 53/35

12 Pull-ups

rest 10 minutes then...

Choose any bodyweight movement that you consider a weakness:

Five rounds of:

1 Minute Max Effort weakness movement. Perform at an intensity that allows flawless form.

1 Minute Rest.

Sunday

Rest.

The Hole: Friend Or Foe?

Missing a lot of lifts lately? Check out the latest article from The Gentleman & The Meathead:

http://gentlemanandmeathead.com/2013/09/02/the-hole-friend-or-foe/

This week at 911 CrossFit 9/2-9/6

Labor Day we will only have one class at 8:30am.

Monday

Strength
Front Squat with pause at bottom
-3x5 @ 90% of Clean 1rm
Back Squat
-1x20 @ 60% of 1rm

WOD
"Tyler-Alvez-Shumanator Birthday Hell"
15 Minute AMRAP of:
2 Leg-less Rope Climbs
34 Wall Balls
34 HRPU

Top of every minute: 3 Burpees



Tuesday

Strength
None

WOD
"Hotshots 19"
Six rounds for time of:
30 Squats
19 Hang Power Cleans 135/95
7 Strict Pull-ups
400m Run
Time Cap: 40 Minutes

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Donate here:

https://hotshots19.crossfit.com/



Wednesday

Strength
EMOM for 6 Minutes
-2 Hang Snatches @ 75%
Push Press
-5x5 Heavy

WOD
5 Minute AMRAP
5 Deadlifts 275/155
5 Barbell Burpees
5 Toe-to-bar

rest two minutes then...

5 Minute AMRAP
5 KBS 53/35
5 Box Jumps
5 Sit-ups



Thursday

This Saturday, sign up here: Www.t2trun.org

Strength
Overhead Squat
-3x5 @ 90% of Snatch 1rm
Back squat
-3x5 @ 80%

WOD
5 Rounds for time of:
Barbell Complex
-3 Deadlifts+3 Hang Cleans+3 Front Squats  155, 115
100m Sprint
then immediately...
3 rounds of:
16 Stationary Barbell Lunges (8 per leg)  135, 95
10 DB Snatch 55, 35 (5 per arm)



Friday

Strength
Bench Press
-5x5 @ 80%

WOD
"JT"
21-15-9
HSPU
Ring Dips
Push-ups

rest five minutes then...
Row 1500m or
Bike 8 minutes or
Run 1600m



In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor