Message from Vagabond CrossFit + Kevin O’Malley About Pat P:
Hey Vagabonds,
I know some of you know and some have been reaching out over the last 36 hours checking in on my friend, Pat Padgett, and friends with others, I really appreciate the support for his family and fight against cancer over these last two years.
Pat was an extended part of the Vagabond Family and especially during these last two years.
With a sad heart for my friend and fellow crossfitter for the last 7 years, Pat passed away on Saturday Morning.
He has become part of many people’s lives here in some way, and that’s exactly how I would want it to be for people to learn from him on how to be a good and confident person.
Pat was truly an inspiration to so many people, and affected so many people in his life.
His words of wisdom and encouragement to me over the last 7-8 years has been huge and has truly affected my life for the best.
Pat even before he discovered he had a fight against cancer, was always someone who was positive and always willing to help any person he need.
He also was someone who always worked hard, never gave up, and gave 100%. He was The true epitome of someone who would help anyone in need and give his shirt off his back.
During his time with his fight with cancer, he made some wonderful videos and wrote some inspiring words that truly changed people’s lives.
The one thing I can leave with everyone is he always had a smile, was always positive, and never made excuses, he just did what he had to do.
He will always be one of my inspirations and he has changed my life for the better and he has helped so many people now and in the future.
He truly was a great man, friend, son, brother, and overall a person who talked the talk and walked the walk.
Pat, my friend, your legacy will last forever and your love, care, hard work, dedication to whatever you wanted to accomplish, will always be remembered.
Be the best person you can, help as many people as you can, and always love as much as you can, because Pat did and why he has touched so many people in his life.
Prayers for Pat, Family, and Friend.
Message From CrossFit Southie Below
As many of you are aware, we lost one of our best friends over the weekend. Pat P was diagnosed with an aggressive form of mouth/throat cancer in June 2014, just a few weeks after he competed on the CFS Team at Regionals. From that point forward he fought through several invasive surgeries, chemo, and radiation. Just when we thought he was in the clear and heading towards remission his mouth pain resurfaced and the doctors gave us the unbearable news…the end was only a matter of time.
Despite everything, Pat fought through his pain and lived the last year of his life on his terms. He traveled, spent time with family and close friends, and even came and worked out at the box quite a bit. Pat never felt sorry for himself, he remained positive in a time of hopelessness. His spirit was, and forever will be, unbreakable. Pat will live on always, in our hearts.
Pat’s family has asked us to host his memorial. We could not be more honored to hold a celebration to remember our dear friend. The memorial will be held this Sunday, November 22nd from 12-4. We will be posting more details about the celebration for Pat later this week. If you would like to help out please email info@crossfitsouthie.com.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 Minutes of the following:
Coach Choice-Dynamic Warm-Up
+
2 Sets of the following:
30 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
30 Seconds of Jump Rope–Single Unders or Double Unders
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Upper Body Press Vertical+ Single Leg/Posterior Chain + Aerobic OTMEM
A1. DB Split Squats, 30×1, 6/each leg x 3 sets, rest 45 seconds between sets.
A2. DB Seated Press on Ground, 8-10 reps x 3 sets, rest 45 seconds between sets.
A3. Russian Kettlebell Swings, 15 reps x 3 sets, rest 45 seconds between sets.
B. AMRAP 16 Minutes of the following:
15/12 Calorie Airdyne or 10/8 Calorie Assault
12 Ball Slams
9 Box Jumps
6 Push-Ups or Box Push-Ups
B. Fitness Phase
Front Squat/Upper Body Press/DB Curl + Aerobic OTMEM
A1. Front Squat, 70% x 3 reps, 75% x 3 reps, 80% x 3 reps, rest 1 minute between sets.
Please follow percentages for your 1rm
A2. DB Cuban Press, 10-12 reps @ 20×2 x 3 sets, rest 1 minute.
A3. DB Curls @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
B. 2 Sets of the following:
6 Minute AMRAP of the following:
12 Wall Balls
9 Sit-Ups
6 Box Jumps
Rest 3 Minutes between sets
C. Competition Phase
3 Position Clean + Front Squat + Snatch Balance
A. Power Clean, work to 90% of your best Power Clean for the Day, then do clusters of 1.1 @ 75% of todays work x 3 sets, rest as needed between sets.
B. Hang High Clean Pull, 70%, 3 reps x 4 sets, rest 1 minute between sets.
C. Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets.
D. Snatch Balance, 80% of best Snatch Balance, 3 reps x 3 sets, rest 1-2 minutes between sets.
+
E. 5 Sets of the following:
6 Deadlifts @ 255/165 lbs
25 Air Squats
25/20 Calorie Assault Bike
6 Strict Handstand Push-Ups
Rest 2 Minutes between sets
Post Comments to Group Page.