“”The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”” –Rudolph W. Giuliani. December 31, 2001.
18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.
We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.
But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.
To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.
We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.
In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
MEANING
“”Always Remembered”” is an annual partner workout we do at SHRED to honor the victims of the 9/11/01 terrorist attacks on New York City
The 2001 meter row represents the year
The 4 rounds represents the four planes
The 9 Rope Climbs represents the month
The 11 Bear Complexes represent the day
The 2977 meter row represents the lives lost
GENERAL
We’ll grab a buddy (teams of 2) and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
Teammates can split up the work however they see fit
ROWS
The Buy-In and Cash-Out rows only happen once
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
BEAR COMPLEX
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ push presses unbroken when fresh
If teammates are using different weights, it’s ok to use 2 barbells
ROPE CLIMBS
MODS:
Reduce Reps
5:1 Kipping Pull-ups or Ring Rows
3:1 of 1 Strict Pull-up + 1 Knees to Elbow
2:1 Seated Rope Pull
STRATEGY
BUY-IN ROW
Looking for quick bursts on the rowers while the other partner rests
Switching every 200 meters gets the work done in 5 sets each
Switching every 250 meters gets the workout done in 4 sets each
ROPE & BARBELL
You can take a pretty straightforward approach with these 2 movements
Switching with your partner after a single repetition will likley be the most consistent option across all 4 rounds
CASH-OUT ROW
Switching every 200 meters gets the work done in around 7-8 sets each
Switching every 250 meters gets the workout done in around 6 sets each
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