July 15, 2005

Friday 050715


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.


Enlarge image

Posted by lauren at July 15, 2005 8:02 PM

My sincere condolenses to Lt. McGreevy's family.

Comment #1 - Posted by: Phillip at July 14, 2005 8:20 PM

My thoughts and prayers go out to the family and friends of Lt. Michael McGreevy.

It will be a honor to do this workout in his memory. Rest easy Lt.

Comment #2 - Posted by: T. Cam at July 14, 2005 8:25 PM

To another fallen HERO who gave all! Our prayers are with yours and may you be with God!

Comment #3 - Posted by: DJ at July 14, 2005 8:26 PM

My heart goes out to, not only the McGreevy family but also to all the families whom lost someone dear to them in the recent London attacks, I suppose freedom comes at a price...tomorrow my sweat and guts will be dedicated to them all.

Comment #4 - Posted by: Troy Archie at July 14, 2005 8:26 PM

WOD looks good and it is an honor to do it the Lt's memory!

Comment #5 - Posted by: DJ at July 14, 2005 8:29 PM

To Lt. Michael McGreevy and on behalf of his family:

Thank you for defending my freedom and fighting for liberty. You are a true hero.

Comment #6 - Posted by: Ronnie at July 14, 2005 8:34 PM

To LT McGreevy: Be at peace. You're with God now. Thank you for your sacrifice.

To his family: I send my deepest prayers. Thank you for your sacrifice, as well.

This WOD will be an honor.

The CrossFit community continues to amaze me each and every day. I'm glad to be a part, and hopefully someday, do my part.

Comment #7 - Posted by: Eric C. '07 at July 14, 2005 8:44 PM

Rest in Peace my brother in arms. I'll keep you and your family in my thoughts before, during and after the WOD tomorrow.

Comment #8 - Posted by: Troy at July 14, 2005 8:55 PM

To Lt. Michael McGreevy: Thank you.

As per this exercise, I've generally avoided back extensions and crunches/situps in the same day. Something about working out hard on both sides of my all vital trunk worries me. Any risks? comments? TIA

Comment #9 - Posted by: M.C. at July 14, 2005 8:59 PM

I will perform this WOD with the same vigor that I did "J.T.", in honor of our fallen heros.

Semper Fi.

Comment #10 - Posted by: EliC at July 14, 2005 9:25 PM


Comment #11 - Posted by: MikeD at July 14, 2005 9:27 PM

to Lt Michael Mcgreevy's family on his behalf: thank you for your bravery, sacrifice and committment to this country and what we stand for. May you all experience peace and healing.

Comment #12 - Posted by: Kathryn at July 14, 2005 9:38 PM

Thank you, warrior.


Comment #13 - Posted by: Dan Silver at July 14, 2005 9:52 PM

I am free today because of men like Michael. Thank you and God Bless you and keep you.

Comment #14 - Posted by: Kris at July 14, 2005 10:06 PM

I'm happy this hero can be honored. Condolences to the family.

Comment #15 - Posted by: Kevin Scott at July 14, 2005 10:06 PM

Fair winds Mike.
Thanks Coach

Comment #16 - Posted by: grady mac at July 14, 2005 10:17 PM

once again another friend who i knew so well, you died a hero brother...rest in peace.

Comment #17 - Posted by: tmac at July 14, 2005 10:25 PM

Comment #18 - Posted by: mstreet at July 14, 2005 11:25 PM

Again we suck it up in the memory of one who gave all. It is the very least we can do.
I'm all in, b to the w on this one!
Who's with me?

Comment #19 - Posted by: Ron N. at July 14, 2005 11:26 PM

In honor of LT me and my fellow corpsmen will do something as close to this WOD as we can once we reach the top of Mt. Fuji tomorrow. God speed.

Semper Fortis

Vince, Paul, & Richard

Comment #20 - Posted by: Vince at July 15, 2005 12:05 AM

Its hard to lose Soldiers, Sailors, Airmen, Marines, Coast Guardsmen, Reservists, National Guardsmen, and friends...since '95 I have lost a total of 39 fellow warriors...NOTHING prepares you for the pain, the anger, the rage...CrossFit is a way I can turn all this pain into something positive.

Thank you Lauren/Greg

SGT. Eric LeClair

-Rangers Lead The Way-

Comment #21 - Posted by: SGT. Eric LeClair at July 15, 2005 12:33 AM

From now on, whenever a "J.T." or "Michael" comes up, CrossFit athletes will be puttin' out like mother scratchers in honor of these great men and the freedoms for which they made the ultimate sacrifice. What a perfect tribute. Coach and Lauren have done a great thing by naming workouts for our brave warriors. Rest in peace, Michael.

Comment #22 - Posted by: Mike N at July 15, 2005 1:08 AM

Condolences to Lt McGreevy's family and friends, and unfailing gratitude to him for his sacrifice for my freedom. Thanks to all of the warriors who put it on the line for us.

Comment #23 - Posted by: Lynne Pitts at July 15, 2005 1:09 AM

Every time I start to feel like the workout is kicking my butt, I think about all those who didn't make it back, and that drives me on toward the objective.

Rest in Peace, Sir

Comment #24 - Posted by: Buck at July 15, 2005 4:07 AM

My thoughts are with the family of such a selfless and generous man. His ultimate sacrifice was for the good of us all.

My prayers, however, are with my posterior chain...I will push myself beyond limits in the face of such a brave man.

Comment #25 - Posted by: brendan melville at July 15, 2005 4:09 AM

Grace and peace to Lt. McGreevy's family.


subbed 80 sdhp for 800 m run


Comment #26 - Posted by: paulw at July 15, 2005 4:19 AM


I'm most definately with you mate....b to the w it is in honour of a great warrior.

My sympathies to the family and the families of those who lost loved ones in London.

Comment #27 - Posted by: karl at July 15, 2005 4:41 AM

Great WOD. Anytime for a fallen hero..

Mine was all screwed up. Had to use the leg curl machine for the back extention (hard, i know) and had to switch from the C2 to the bike for the third round and ended up going for more like 1000m rather than 800.


Comment #28 - Posted by: Sandy S at July 15, 2005 4:55 AM

Anger, frustration and hope that all these sacrifices will lead to our world being a safer place for our children and grandchildren.

Rest in Peace Warrior.

Ron, I am with you brother. B to the W for this one...

Comment #29 - Posted by: Will Hunter at July 15, 2005 5:13 AM

Looking forward to this WOD. I have read lots of conflicting information about situps. Sometimes they're bad for your back sometimes not. Can anyone here elaborate for me please?

Comment #30 - Posted by: Oscar L. at July 15, 2005 5:16 AM

"The cost of freedom is always high, but Americans have always paid it. There is one path we shall never choose, and that is the path of surrender, or submission."
-- John F. Kennedy

Comment #31 - Posted by: joshua newman at July 15, 2005 5:25 AM

Semper Fi Lt. McGreevy, there is no way we can repay the debt we owe you or your family, I just hope we can prove ourselves worthy of your sacrifice.
First W.O.D., KICKED MY ASS! Helen from 050709. 21:50:75 with very broken pullups (I swear, I can do 12 unbroken dead hang!) 1 pood swing , 11 to each side, and a shuffle for a run after the first round. Is that totaly crappy for a first time out of shape jar head? I may go back to lurking on the boards only.

Comment #32 - Posted by: Steven C. Herndon at July 15, 2005 5:27 AM

Rest in peace Lt. McGreevy. You are a brave hero and I thank you for your service. My sincere condolences to the family and friends.

God speed to all of our men and women serving in our military.

Thank you Lauren and Greg.

Comment #33 - Posted by: John Kruse at July 15, 2005 5:57 AM

Rest in peace. Lt. McGreevy.

Comment #34 - Posted by: brian_g at July 15, 2005 6:36 AM

Honor and Respect

Semper Fi

Comment #35 - Posted by: Steve Seapker at July 15, 2005 6:36 AM

Sincere condolences to Michael McGreevy's family and all those who new him.

Gave it my all, b well and truly to the w for this one. Good call Ron N.

21.19 as Rx-ed. Back extensions on swiss ball w feet anchored.

Played catch-up with "Lynne" beforehand. That's it, I'm done for today.


Comment #36 - Posted by: kempie at July 15, 2005 7:09 AM

Again, humbled by the sacrifices of the men and women in uniform. Michael - thank you.

Thanks for the workouts honoring our heroes in uniform, Coach and Lauren.

Comment #37 - Posted by: laurar at July 15, 2005 7:29 AM

Hello everyone,
Moment of silence.....
Workout as follows
Lisa {Run 800M, Godd morningx50, sit-upx50}x3 Duration 22:00 She is improving
Jon {Squat 85 kilosx20, ring dipx8, stride jumpx20 (right forward, back to middle, left forward, back to middle= one rep), power snatch 40 kilosx10 (from hips), sit-up+12.5 kilosx20, stride jumpx20, pull-upx10 (dead hang; no kip), db push pressx10 (50#'s each)}x4 Duration 31:54 Intensity Moderate/High Average HR 153 bpm Perceived Exertion high Bdw. 81 kilos Drip, drip, drip...

Comment #38 - Posted by: Jonathan Jensen at July 15, 2005 7:46 AM

My condolences and gratitude to Lt McGreevy and his family.

10 minute 15# cb swipe test - 149 disappointing reps. I was targeting 160+, but my thumbs were sore and fatigued coming into the test and that affects my grip tremendously.

"Michael" - 25:39. Situps situps on glute/ham machine - body 45 degrees to floor each rep, fingers touching toes at the top of each rep. Killer slow. Hams on fire.

Comment #39 - Posted by: kelly moore at July 15, 2005 8:01 AM

Rest In Piece ...

Today's WOD : 26:37 but I'm adding 1 minute (final time being= 27:37)of 'penalty time' because I couldn't get my groove right with those swiss ball sit-ups. My barbell was set up too high for me to hook my feet under it properly and during the workout I stopped the clock to get a towel to do sit-ups with , but ... the towel was a bit too thin a didn't really give quite enough support ... ugh ... so I kept doing the swiss ball sit-ups.
I also used a swiss ball for the back extensions while hooking my feet under a barbell and lying face down on the ball (abdominals touching the ball) so I could simulate a back extension and I know, I know ... it's only a partial ROM, but I'm working with what I have here .
Also I'm starting to feel like my jumping rope is becoming too easy ...

More info check out my blog ;-)

Comment #40 - Posted by: David at July 15, 2005 8:26 AM

My condolences to the McGreevy family and his friends here. Words aren't enough.

This workout does look like a good one but I'll have to get to it tomorrow, I'm a day behind. Have to catch up on Kelly today.

I'll run it hard for the LT, though, I promise you that!

Andy M

Comment #41 - Posted by: madsox at July 15, 2005 8:28 AM

A true hero, my gratitude to a warrior and condolences to his family. 27:32 subbed barbell good mornings (65#) for back extensions.

Comment #42 - Posted by: Larry L. at July 15, 2005 8:29 AM

My heart goes out to Laura and Molly. I will always remember Mike as one of the most incredible guys I have known. We met 12 years ago at the Naval Academy. His goal was always to become a SEAL and serve his country with honor. He will be missed.

Fidelity Bravery Integrity,

USNA '97

Comment #43 - Posted by: Ryan Schomer at July 15, 2005 8:37 AM

To LT. Michael McGreevy and Family
Thanks for all you have done. I just returned from Iraq at the beginning of the month. We stop at Dover and a Company size element of Special Operation Soldier witness the unloading of all the fallen soldiers from that terrible crash. Every one of us felt the lost of those true Americans. My heart and prayer go out to all fallen soldiers family.
De Oppreso Liber

Comment #44 - Posted by: Kevin at July 15, 2005 8:41 AM

God speed warrior.

And to all the other warriors still walking the walk, God speed. You serve many grateful nations.

My thoughts and prayers are with the McGreevy family, and all the families of the brave warriors out there fighting with courage, conviction, and honor.

Comment #45 - Posted by: RossB at July 15, 2005 8:49 AM

Thank you Michael, rest in peace.
Laura, Molly you bear a heavy burden for the rest of us, my thoughts are with you.

Comment #46 - Posted by: Dave Werner at July 15, 2005 8:51 AM

God bless are troops everywhere

800m run
50 situps
50 back ext..
=24:00 for 3 rds..

Comment #47 - Posted by: dennyy at July 15, 2005 8:51 AM

Laura and Molly, I am so sorry for your loss. My thoughts are with you and all those who knew Michael.

Comment #48 - Posted by: Lani Lau at July 15, 2005 9:03 AM

Semper Fi Lt. McGreevy, Our prayers are with the McGreevy family, the teams and the units serving with them.
We look to our Lord in this hour. "I command you to love each other in the same way that I love you. And here is how to measure it – the greatest love is shown when people lay down their lives for their friends."

Comment #49 - Posted by: SSgt. Mike Harrison at July 15, 2005 9:19 AM

I send my prayers of strength to Laura and her baby girl.

3 rounds
800 m run
50 back extensions (2 sets - floor, 1 set - ball)
50 sit-ups

35:00 (approximate) I hit the wrong button on my watch.

Comment #50 - Posted by: Leanne at July 15, 2005 9:45 AM

Heartfelt salutes to Micheal and his loved ones
did stiff leg deads w/40 pd dbls round one and reverse hyperextentions round 2

Did situps and KTE's

Comment #51 - Posted by: timM at July 15, 2005 10:37 AM

The ring dips were sets of nine.

Comment #52 - Posted by: Jonathan Jensen at July 15, 2005 10:54 AM

Correction #2,
Lisa's time was ~30:00. I thought the 22:00 time seemed fast.

Comment #53 - Posted by: Jonathan Jensen at July 15, 2005 11:00 AM

Freedom is not free. God bless everyone who has ever put themselves in harms way for us... past, present and most importantly future. We as a nation cannot begin to thank or really appreciate what they are doing for us. As a former soldier, I have an emotional response each time read how much our fellow CFers feel for the warriors and their families. Laura, be strong, our thoughts and prayers are with you.

Tom Girouard, USMA 82

Comment #54 - Posted by: TomG at July 15, 2005 11:33 AM

Thank you, LT. My prayers are with the McGreevy family.

Used a physio ball for the back extensions to get a better range of motion than the floor would give. Need to get a glute/ham developer for the home gym.

Comment #55 - Posted by: Krista J. at July 15, 2005 11:59 AM


Comment #56 - Posted by: Kris at July 15, 2005 12:00 PM

we must constantly remember the sacrifices made that we might enjoy freedom this day...God bless, Michael and family.

that being said, i am eager to do my part for God and country...i only hope i can show the same courage that Michael and his brethren lived.

cfwu x3

WOD: 20:03...pissed i didnt break 20. if im feeling somewhat recovered later, i might go again in honor of Michael to break 20. runs on treadmill @1% (~7min/mi pace) and situps on incline device.

Comment #57 - Posted by: ediddy at July 15, 2005 12:06 PM

27:07 as prescribed, all sets of sit-ups unbroken

Comment #58 - Posted by: Sam L at July 15, 2005 12:07 PM

God bless all who gave all and their families.

I finished my first triathlon yesterday, it was a sprint distance. My time was 1:22:23 that put me at about #20. My only training was being in crossfit shape.
MICHAEL was done in 20:11 I subbed 25 benchpressat # 135 for the run my legs are torched.

Comment #59 - Posted by: PFEIFER at July 15, 2005 12:32 PM

first time doing wod.
800 m run at 7 min mile
50 back extensions
50 situps (broken sets)
x 3 = 36:00 min....man, I thought I was in shape!
looking forward to tomorrow

Comment #60 - Posted by: Laird at July 15, 2005 12:47 PM

24:56 . . . ouch

Comment #61 - Posted by: David B. at July 15, 2005 12:53 PM

I would hardly have given a thought about those who died in the helicopter crash except for these benchmarks. Now I will always remember J.T. and Michael. Thanks Coach.


Comment #62 - Posted by: StephenT at July 15, 2005 1:00 PM


Comment #63 - Posted by: Tony Eason at July 15, 2005 1:12 PM

21:30 ran outside vs. the treadmill today.

Comment #64 - Posted by: Paul Peterson at July 15, 2005 1:14 PM

finished at 30:17

Comment #65 - Posted by: Mike D at July 15, 2005 1:15 PM

My deepest sympathy to the families of Lt McGreevy and JT, and all those who have paid the ultimate price for our freedom.

Time – 22:49
All Back Ext and last set of Sit-ups broken

Comment #66 - Posted by: Steve W at July 15, 2005 1:27 PM

Executed the "Michael" Wod @ ~ 30:00.
-abmat sit-ups.
-Additional assisted HSPU practice - 3 sets.

My deepest sympathies, condolescences, and prayers to our Almighty GOD for Lt. Michael McGreevy's family and Naval colleagues. May the LORD bless his family and friends with HIS healing, Peace and everlasting Love.

Comment #67 - Posted by: Brand at July 15, 2005 1:38 PM

My thoughts are with Michaels family


Comment #68 - Posted by: DavidE at July 15, 2005 1:43 PM

,,,above and beyond the call of
Duty,,,Thank You

Comment #69 - Posted by: dave k at July 15, 2005 1:49 PM

Hey ya'll good to be back online.

My sincere condolences to the family of LT Michael McGreevy. Thank you for your service and sacrifice.

Not quite as RX'd today...split the sit ups and extensions into two sets of 25, no breaks in between. time: 25:00

Comment #70 - Posted by: Bryan at July 15, 2005 1:54 PM


Awesome, awesome workout; worthy of the soldier it is named after.

First round was unbroken.
Second round was unbroken until the last 20 sit-ups
Third round unbroken until the last 25 sit-ups.

The treadmill I was using on the ground floor (closest to the back extension rack) got taken by a trainer on the last round so I had to run up to the second floor to run the last 800 meters. Oh well. ;)

- Warm up:
1070 meter row (5 minutes)
- Cool down:
L-dips (15)
20 5 lb. med ball throws

Comment #71 - Posted by: Ronnie at July 15, 2005 2:09 PM


Fly free, brother Michael.


Comment #72 - Posted by: Jonathan K at July 15, 2005 2:20 PM

Rest in Peace, warrior.

Extended the WOD:

3 rounds:
800m run
20 pullups
50 situps
50 back extensions


Still waiting for my chance to try to fill LT McGreevy's boots.

Comment #73 - Posted by: JSP at July 15, 2005 2:31 PM

did wod for father's day june 19th. been itching to do it and today I had the time.

50 box jumps ( 15 in. box- no 24 in. at gym)
50 pullup's ( 10 jumping, rest gravitron assist)
50 db swings ( adj wts to my wt- did 20#-I'm 122)
walking lunges 50 steps
50 knees to elbow ( more like knees to armpit)
50 push press 20 #
50 back extensions
50 wall ball shots 10 # ball
50 burpees- no push up- set REAL broken
100 single jump ropes

40 min timed, all sets broken except jump ropes

doing michael's wod tomorrow.
To you and you're family, thank you for the sacrifice

Comment #74 - Posted by: Kathryn at July 15, 2005 2:48 PM

23:50 w/unanchored situps and supermans off a gymball.

Legs initially protested their involvement in this WOD, but I told them to shut up and sack up, and they did.

God Bless Michael and all those in harm's way.

Comment #75 - Posted by: Will Hunter at July 15, 2005 3:00 PM

This one rocked the core! Did 2 miles to warm up and break up the lactic acid from yesterday. WOD took just under :19. The back extensions got me. Cooled off w/10 sets of 30 push-ups(10 wide, 10 diamond, 10 regular).

Has anyone else noticed elbow and shoulder pain when starting this program? And if so, how long did it take for it to stop or the joints to catch up strength wise? Any info would be greatly appreciated. Once again, God's Speed Lt! And prayers for the guys out there laying down and doing the job!

Comment #76 - Posted by: DJ at July 15, 2005 3:02 PM


Comment #77 - Posted by: Maximus at July 15, 2005 3:04 PM


Back Ext & Situps Broke

Feet Anchored

Comment #78 - Posted by: Chrispy at July 15, 2005 3:22 PM

Condolences to the families of all who serve and die no matter what...

Technique work for oly lifts
sandbag carry 190lbs for 250yds
sandbag 50lbs for mile

Comment #79 - Posted by: craigv bwt 188 at July 15, 2005 3:26 PM

Once again, rest in peace.

25:08 as rx'd.

800m run at 7.5 min mile pace.
Situps unbroken, back extensions broken (30/20).

Comment #80 - Posted by: EliC at July 15, 2005 3:29 PM


Drank a load of beer at noon gathering, so not my highest speed WOD. First 800 was like last 800 if a 5K. Third 800 was like last 800 of a marathon.

Situps unbroken. Extensions with a couple of short pauses.

Comment #81 - Posted by: MikeY at July 15, 2005 3:38 PM

Heart goes out to Michael's family.

22:25 as prescribed. Didn't have much today but gave a little extra in memory of those who gave a whole lot more.

Comment #82 - Posted by: TK at July 15, 2005 3:42 PM

Great to see lots of big efforts on the WOD today.


Comment #83 - Posted by: kempie at July 15, 2005 3:45 PM

3 mile beach run(???) to o-course(???)

cfwu X 3
WOD (subbed 1.5 mile bike ride for 800m run due to shin splints) - (21:37)
cfwu X 3

God bless LT

in case anyone was wondering cheeseburgers and beer eaten immediately before a WOD is totally inappropriate.

Comment #84 - Posted by: dan at July 15, 2005 3:56 PM


These men and women died to protect the freedoms of all.


Comment #85 - Posted by: Dan S. at July 15, 2005 4:13 PM

I don't know what to say that I am honored to know there are people like LT McGreevy out there serving our county. I am also deeply moved by the comments people have made.

Comment #86 - Posted by: Doug at July 15, 2005 4:14 PM

Fair Winds my friend...

Comment #87 - Posted by: Cates at July 15, 2005 4:21 PM

3 rounds of 800m run
3 rounds of 50 situps
No back extensions

18:00 even

Comment #88 - Posted by: Dana at July 15, 2005 4:29 PM

As Rx'd - 27:45.

Comment #89 - Posted by: Rick Ihrie at July 15, 2005 4:30 PM

My condolences, my respect, and my sweat.

When you see a man with no legs run for him.
When remembering the deaths of our heros live for them.


I will get faster because someone has bought me the time to do so.
Thank you, LT McGreevy.

Comment #90 - Posted by: kevin gp at July 15, 2005 9:45 PM


Comment #91 - Posted by: Daniel at July 15, 2005 9:58 PM

Group PT for Team 6 Eastside was "Michael" in honor of LT. Michael McGreevy.

Michael we would love to have met you and are poorer for losing the opportunity to know such a remarkable man. Yet we are immeasurably richer for the gift you have made us. We will not forget. Thank you.

Comment #92 - Posted by: Brian Mulvaney at July 15, 2005 10:06 PM

Thanks for fixing the "Post a comment" section!

Stability Ball for Back Extensions (Broken)
Anchored Sit-ups (Broken)

Everytime I wanted to slow down I remembered that I was doing the WOD in Michael's memory and kicked it back up a gear. I kept swearing under my breath at the treadmill because it takes so long to get up to speed and I wanted to GO!

Comment #93 - Posted by: T. Cam at July 15, 2005 10:16 PM

Subbed ground supermans for back extensions.

Total: 20:09... No excuses. I should have had sub-20. I accepted too many mental excuses.

On the plus side, though, I got my first bar Muscle-Up tonight! Then I celebrated by doing six more.

Thank you, again, Michael.

Comment #94 - Posted by: Eric C. '07 at July 15, 2005 10:23 PM

Run 800 meters
50 Back Extensions
50 Chinees
Three rounds for time of 28'35"86

Comment #95 - Posted by: LisaR at July 15, 2005 10:35 PM

did it again...18:41

Comment #96 - Posted by: ediddy at July 15, 2005 10:36 PM


Subbed 3min. jump rope for run.
Stab. ball back ext. broken
Anchored sits as rx'ed

A heartfelt thank you to Navy Lieutenant Michael McGreevy. This nation was forged and is maintained by the sacrifices of heros like you.

Comment #97 - Posted by: Rob M. at July 15, 2005 10:40 PM

Condolences to the family.


rode 20k into work

Live Strong

Comment #98 - Posted by: Hooger at July 15, 2005 11:51 PM

All runs on road.
Back extensions broken
Sit Ups unbroken,feet anchored.

We will remember them,
Lest We Forget

Comment #99 - Posted by: Fi at July 16, 2005 12:24 AM

did it in 30:37...

Comment #100 - Posted by: robertb at July 16, 2005 12:42 AM

20.32. As prescribed, no breaks.

Comment #101 - Posted by: Matthew Townsend at July 16, 2005 1:28 AM

My sincerest condolences to Lt.McGreevy's family. Great Sprit, the path you have chosen for me is hard but I will see it through for I know the soul would have no rainbow if the eyes had no tears. Margret Running Crane

Sua Sponte, Greenfeather

Comment #102 - Posted by: Greenfeather at July 16, 2005 3:38 AM

I'm a day behind, so did Kelly on Friday and will do Michael today.

Kelly, as rx'd excpet used 12# Dynamax ball. All box jumps unbroken. Not so much for wall ball.

Comment #103 - Posted by: Seb at July 16, 2005 5:46 AM

Time 22:45 as Rx'd
Back ext. unbroken and sit-ups unanchored.

Comment #104 - Posted by: Troy Archie at July 16, 2005 6:29 AM

Condolences to Lt McGreevy's family.

25:48. I did the situps before the back extensions.

I probably would have been 2 or 3 minutes faster if I hadn't been interrupted by a trainer at the gym telling me I wasn't working out the whole stomach muscle, and I am going to hurt my back and spinal discs doing so many, and I'm using too much body momentum, time under tension is what's important, etc. I tried explaining what I was doing to him, but didn't really want to take the time in the middle of the workout. But his remarks and someone else telling me I was doing pullups wrong a couple of days ago made me realize I need to improve my story if I'm going to get other people interested in CF. Or at least have a quick explanation for people while I'm in the middle of a workout.

And just for the record, I don't think I was using that much momentum on my situps and back extensions. I was moving fast, but I wasn't swinging at the top and the bottom.

Comment #105 - Posted by: Stanton at July 16, 2005 6:35 AM

We've been praying for you, Laura and Molly. May you find comfort and peace.


800s on treadmill, 1 deg incline, 10 mph. Subbed crunches for sit-ups on 1st round.

23:16 w/ 3:45 on elliptical each round, back ext off of exercise ball, and anchored sit-ups

Comment #106 - Posted by: Eric2 at July 16, 2005 6:46 AM

My condolences to the McGreevy family.


rd1: 7:55 (back ext: 30/20; situps 50)
rd2: 8:31 (back ext: 30/20; situps 50)
rd3: 9:22 (back ext: 25/15/10; situps 50)

Comment #107 - Posted by: Patrick at July 16, 2005 7:05 AM

Just when you think that the country isn't as supportive as you would like it to be, I log onto crossfit and am completely reminded why our country is so great. Lt. McGreevy was a great loss not only to his family, friends, and fellow seamen, but to a grateful country who in a time of need stepped up to defend what he loved. As an active duty service member with multiple trips overseas, I am flattered by the amount of responses I have read on this site regarding our men and women who are serving. God bless each and every one of you, it is your support that is helping win the war on terrorism.

800m runs on track
supermans subbed for back extentions
sit ups unbroken and unanchored

Comment #108 - Posted by: Justin Spicher at July 16, 2005 7:18 AM

Hooyah, LT. Rest in peace, warrior, for you will never be forgotten.


Subed row for run, since my calf wasn't feeling too hot. Sit-ups were all done on the decline, hands behind my head.

Comment #109 - Posted by: David Knutzen at July 16, 2005 8:26 AM

As Rx'd 25:45. Harder than it appeared...

Comment #110 - Posted by: dev at July 16, 2005 8:28 AM

Our condolences to Lt McGreevy's family....how inadequate this feels in light of your loss, but thank you for your sacrifice.
CrossFit NorCal

Comment #111 - Posted by: Robb Wolf at July 16, 2005 8:28 AM

Our thoughts are with Lt. McGreevy's family.

After crossFit warm-up, I only got through two rounds before my lower-back cried "enough!"

Great workout, and deceptively tough ;)

Comment #112 - Posted by: SethO at July 16, 2005 8:42 AM


5 Rounds of:
.48 mile run
5x10 Back extension
5x10 Sit ups

More mental than anything else.

Comment #113 - Posted by: RyanA at July 16, 2005 8:58 AM

My condolences to Lt. McGreevy's family...

22:02 subbed Superman's for back extensions.

Comment #114 - Posted by: Jeff Kolehmainen at July 16, 2005 11:43 AM


Used the C2 for the 800m pieces.

Comment #115 - Posted by: Rajesh at July 16, 2005 12:27 PM

Mike, I will never forget you. You were one of the best. I was awestruck when you sought me out to work with you. Your drive, devotion, intense desire to always improve yourself, and your unflinching integrity were amazing to withhold. Molly and Aspen are only months apart and I remember our talks about having daughters and the wonders of having kids. I am in anguish to think that your life was extinquished at such a key time in your life. I aspire to be like you both professionally and personally. Laura, if you read this, Mike was the epitome of a Team guy and loved you and Molly unconditionally. I hope in the future that Erica and I can help out any way you and Molly need. Mike, Immortality is the image left behind on the minds of men. You have forever left your immortal image on all of us. Farewell Brother.

Comment #116 - Posted by: Red at July 16, 2005 12:54 PM

19:43 unbroken

Comment #117 - Posted by: Christian at July 16, 2005 1:33 PM

I got to this WOD a few days late and was heart broken to find out it was named after one of my friends from USNA. Groove was one of the hardest working guys I've ever met. His success at school and in the teams is respected by many both in and out of the SpecWar community. My deepest and most sincere sorrow go out to his family.

Comment #118 - Posted by: Rick W at July 16, 2005 1:35 PM

I am so impressed with all the comments. Even though I didn't know them I am so thankful that there are men like Michael and J.T. to watch over us. Makes me stop and think hard about what a real sacrifice is. They should not be forgotten and this is a terrific tribute to keep their memories alive.

Comment #119 - Posted by: J at July 16, 2005 1:40 PM

Taking a rest week after 6 months but will do this one first day back in honour of this hero.

Comment #120 - Posted by: Wade R at July 16, 2005 1:55 PM

37 min
210 lbs
85c & 100 humity

800: 3:37, 3:42, 3:50
back extensions: 20/59sec, 25/65sec, 30/47sec
50 sit-ups: 59sec, 58sec, 75sec

Comment #121 - Posted by: pba at July 16, 2005 3:41 PM

goal was 30:00. Runs on t-mill; and I use the term "run" loosely. Back exts broken. Anchored situps, unbroken.

Comment #122 - Posted by: Lynne Pitts at July 16, 2005 4:01 PM


Comment #123 - Posted by: Rico at July 16, 2005 4:22 PM

Wanted to en-harden (I love making words up) the situps a little. Thought about doing sets of 50 Jim Baker Standard glute-hams... for about a minute. Decided to go with a breakdown of:

-20 thirty-five degree incline, anchored
-15 Jim Baker glute-hams
-20 unanchored situps on the floor.


As is, that was pretty brutal. My anguish was nothing compared to, what I imagine, the Lt.'s family is going through. I hope I can assuage that sadness by noting that the Lt. died a hero, doing something he loved and believed in. For that, we are in his debt and because of that, he will never be forgoten. It would honor me to die so well.


Comment #124 - Posted by: Dan Silver at July 16, 2005 4:35 PM

Thank you, Michael.

Comment #125 - Posted by: JC at July 16, 2005 4:41 PM

~40 min.

Rest in peace warrior, until we meet on the glorious day of redemption.

Comment #126 - Posted by: Alex McClung at July 16, 2005 6:47 PM

16:11 as rx'd

Comment #127 - Posted by: Jason at July 16, 2005 7:41 PM

As Rx'ed


Comment #128 - Posted by: Jason Fox at July 16, 2005 9:15 PM


Used tredmill with no incline.
For back extensions I put my hands behind the small of my back. Back extension sets broken 30-20.
Sit-ups were don on an ab-roller.

Comment #129 - Posted by: pnw at July 16, 2005 9:36 PM


Treadmill threw breaker twice had to reset
back extensions 25,25

Comment #130 - Posted by: Ian D'Ambrosia at July 16, 2005 11:18 PM


Comment #131 - Posted by: matt halperin at July 17, 2005 1:27 AM


Comment #132 - Posted by: T.Rain at July 17, 2005 11:16 AM

Someone was using the treadmill on the last set. So I tried the elliptical machine.... Never Again. Next time I'll take a run around the block.

Comment #133 - Posted by: S. Duff at July 17, 2005 12:10 PM

My sincere condolences to the family.

three rounds of:
run 800m, 25 back extensions, 25 leg lifts, 25 back extensions, 25 crunches

in about 35 minutes

Comment #134 - Posted by: D. Vessey at July 17, 2005 2:05 PM

in Honor of Michael McGreevy
prayers and heartfelt thanks to his family.

3 rounds
800 m
50 be
50 su
8:58,9:26,9:55 = 28:21

Comment #135 - Posted by: nisei at July 17, 2005 9:17 PM

Missed the last DL max workout, so did that yesterday instead of "Michael". All weights in lbs.:

5x 135
3x 185
2x 205
2x 215
2x 225
1x 235
1x 245 (old PR was 240)
1x 255
1x 265
1x 275 (new PR)

2 min between sets except for 7 min before the last one as I recommended CrossFit to someone doing DB flyes and pullups after he asked me if I were going to do anything else after DLing.

finished with a few weighted pullups:
3x 35; 3x 45; 2x 55; 2x 65

BWt = 150 lbs.

Pleasantly surprised; thought I was heading backwards. Getting closer to my goal of a 2xBW deadlift!

Comment #136 - Posted by: Rene' at July 17, 2005 11:04 PM

Semper Fi McGreevy family...


Subed 45lb Good Mornings - perhaps equal in time but not as tough as extensions

Comment #137 - Posted by: Jerry Hill at July 18, 2005 4:50 AM

19:50 as Rx'd
800 on treadmill 8mph

Comment #138 - Posted by: Lino at July 18, 2005 7:54 AM

25:10 for me
25:53 for my brother
rested then did 44 pullups, the quest for 50 continues


Comment #139 - Posted by: Jeremy at July 18, 2005 2:57 PM

Was pouring rain, and I didn't feel like running in it and the sludge out in the backyard so:

3 rounds of:
50 x back extensions
50 x jim baker situps
25 x OHS @ 95#

Sub'd in some OHS for the runs, because I'm bummed that I wimped out on the OHS challenge.

OHS have never felt so difficult, especially in that last set, after sets of back extensions and situps.

Oh... did it in 25:20

Comment #140 - Posted by: Pat at July 18, 2005 11:35 PM

20:23, replaced running with 3 minutes of double unders with a jump rope. my lower back is toast from the back extensions.

Comment #141 - Posted by: Dan Orozco at July 19, 2005 11:04 AM

1. Row 800m, 50 situps, 50 back extensions
2. Run 800m, 50 situps, 50 back extensions
3. Bike 800m, 50 situps, 50 back extensions
-25:20 still injured leg.

Comment #142 - Posted by: Paul3 at July 19, 2005 2:11 PM

27 minutes

Comment #143 - Posted by: Adam H. at July 19, 2005 4:38 PM

With condolences, gratitude and assurance of the resurection to Lt McGreevy's family and friends.


Ran down hill to end of stone wall and back.
Subed Supermans for back extensions (alternating L. Hand & R. Foot, R. Hand & L. Foot)

Comment #144 - Posted by: Wilkie Mon at July 19, 2005 7:42 PM

as PX

me 18:15
top 21:45
Roop 30:00
JR 23:00

Comment #145 - Posted by: TMazz at July 19, 2005 7:44 PM

As requested i went b to w on this one.

As rx'd in 20:46.84

R.I.P. Michael, thank you for all you did.

Comment #146 - Posted by: karl at July 20, 2005 9:37 AM


Comment #147 - Posted by: scott h. at July 20, 2005 10:30 AM

row instead of run

Comment #148 - Posted by: Jim Howe at July 21, 2005 8:21 AM

My condolences to the McGreevy family and friends.

...You will not be forgotten.

Comment #149 - Posted by: Jason Highbarger at July 21, 2005 6:14 PM

Thank you and god speed!

I am about to do the WOD but I wanna do it out side any suggestions to substitute for the back extensions?

Comment #150 - Posted by: SamBo at August 24, 2005 3:43 PM

Abraham Lincoln Crossfit

Tom (bw 199)
30.30 minutes
7.4 mph
35-15 (50)
35-15 (50)
6.8 mph
36-14 (50)
36-14 (50)
6.5 mph
43-7 (50)
43-7 (50)

Joe (bw 170)
32 minutes
8 mph
10-10-10-10-10 (50)
50 (50)
8 mph
10-10-10-10-10 (50)
50 (50)
8 mph
35-15 (50)
50 (50)

Comment #151 - Posted by: Tom and Joe Londrigan at August 29, 2005 7:31 AM
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