From a fellow LEO...

Rest in Peace Marcus....

Rest in Peace Marcus, and God bless your family. Words do not do justice to their loss, just the actions of others to pick up the cause and keep the torch held high.

You are not forgotten.

RIP Deputy Whitfeld.

RIP Marcus, your place in Valhalla reserved, forever will you live on with those still on this Earth.

RIP

A warriors salute to you Marcus. May God Bless you and your family.

Marcus, we are in your debt. Rest easy sir.

Fair Winds and Following Seas Brother

For all the Americans who have paid the ultimate sacrifice whether as a LEO, Public Safety, or in the Military we give you our thanks and we are forever indebted- Thanks Coach for remembering a friend!!

From a fellow LEO...

Rest in peace Marcus. You will not be forgotten!

RIP Marcus Whitfeld

Rest in peace Brother, you are not forgotten.

Semper Fi,
Brian

"He knoweth what is in the darkness, and the light dwelleth in him." Daniel 2:22

Rest in peace, Brother.

-D.

What always breaks my heart, is the age of these young people.

Steveo

I'm always amazed at the way CrossFit and it's members remember those who put their lives on the line to serve us. Thanks to LEOs, military, and other public service past and present.

Things like this really tick me off! I'm a LEO, also. When I read of puke-bags taking life as if it's not big deal, I just want to employ justice as the Judge, juror and executioner.

Your Family and Friends are in my prayers.

the last few times we've honored our fallen brothers, some thoughts have been brewing. i found myself thinking, 'we've lost another hero...what is this world coming to'. but then i began to realize my sadness was misplaced. the deaths of these fine men are not tragedy but triumph. a man living and dying for a noble cause is no tragedy. the tragedy lay in the sins of others that force heroes to face death. the death of such a hero, who, with great prudence and even greater courage defends what is good and right, is man's greatest triumph and, truly, a light in the darkness. we are not to mourn their loss but to celebrate their lives knowing their deaths are both a sign and a manifestation of the triumph of good.

God bless, Marcus.

Marcus's family and friends:....
Marcus's spirit infuses,inspires and increases the resolve in so many to carry on his honorable calling. Thank you.

Moment of silence...

Here's one for those who cannot...

{OHSQ 70 kilosx10, DB row 60#'sx10, modified hand stand push-up (w/rings)x10, KTEx8}five rounds. Duration 14:18. 11:00 rest, then power snatch 50x2x2, 60x2, 70x1x10. Duration 12:50 (easy pace). Bdw. 81 kilos.
Until tomorrow...

I love this message board. How many other exercise / workout blogs would get this kind of response to something that has nothing to do with workouts - when actually, honoring those who give their lives to protect our freedoms and way of life is what matters most! Thank you Coach and Lauren for all that you do for us and for the world! And Marcus, may you rest in peace... thank you!

Did yesterdays "Nancy" today. Kelly Moore - your posts are an inspiration! I very often use your times as a benchmark for me. Well, you got me on the Nancy - time, as Rx, 17:40. First time for me with 95# o-squats!

Hello all,
I got a questions about OHsquats. I am getting a bit of low back pain with them as i arch alot
(I've got pretty good lordosis anyway), even with lower weights. Would a hernia belt be of any help with low back support during this exericise? I've never used one with my weightlifting but need some help with my stability.
cheers for any advice.
Jeffh

Thank you, Marcus and all those who have sacrificed for the safety of others. God bless your families for the difficulties they bear for our benefit.
------------------------------------
Brand X workout today:

Jonesworthy.
6 rounds of the triplet - squats, kb swing, pull up - with the reps in the following order
80-64-50-32-16-8 squats
40-32-25-16- 8-4 kb swings (i used 16kg kbell)
20-16-12- 8- 4-2 pull ups (I did singles from a box)

approx 37 minutes for me.

Also I almost got 2 kipped pull ups to day. :) Will keep trying.

May God rest your soul sir.

Will do the above Brand X workout today. Although I hate descending pullups, these take 4 off each time instead of 3 like other day.

Again we give thanks for Law Enforcement Officers like Marcus Whitfeld. Your inspiration lives on. Our prayers are with your family.
"No greater Love is demonstrated than this..."
Michael

1John 3:16
'We know love by this, that He laid down His life for us; and we ought to lay down our lives for the brethren.'

Rest in peace Marcus

did the jonesworthy workout at Brand-x
80-64-50-32-16-8 squats
40-32-25-16-8-4 KB swings
20-16-12-8-4-2 pull ups

15:00
all sets unbroken
Not sure how heavy my KB was but I definitely should have gone heavier.

First time doing real kipped pull ups today and wow! My current pull up record is 22. In the workout today using kipping I knocked the 20 pull ups out like they were nothing. I can't wait to try max reps with kipping.

From a fellow LEO and Academy Instructor:

RIP Marcus, we train LEOs hard so that they may come home one more night. You and other fallen officers teach us to always let our loved ones know how much we care about them.

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made so by the exertions of better men than himself."

John Stuart Mill (1806-1873

God bless those who put their life in harms way for us, Military, LEO and Public Safey alike.

5K race

I went to high school in Greenville. Have always been impressed by the professionalism of the dept. Reading the NYT cover story on the 9-11 tapes today had me thinking I appreciate police folks a lot- this is another reminder. Thanks.

After lots of fun medicine ball throwing I attempted to do a Muscle Up for a half hour.

Then I had a Tabata Squat personal record! 18!

Thank you to all the Sheepdogs.

Back from 5 days in Northern Quebec

Deadlift, 7 sets of 5
270, 280, 290, 275, 285, 295, 305

Steveo

Spent the entire day with a 30+ year LEO with prior service and numerous scars from Vietnam - here's to all those who serve.

We started some serious moving today, but the last week of realtors, packing, small moving trips, and practicing Kelly's "Thistle Thrashing Tabata's" kept me busy and no real workouts. Just lots of lifting & carrying, 500 times for distance.....

"In Valor There is Hope" 1* - Thin Blue Line

Swam 1000m, 18:37.

Needed to do something.

3 rounds, each of:

800 m run
25 squat thrusts (burpees without the jump)
25 box jumps, 20" box
200 meters of 20-lb medicine ball throw-chase-throw

No idea how long, but I was sweating and panting pretty bad.

Spin Class 45min

REST 10min

Dips 4X15=60
Sit-Ups 4X50=200
Pull-Ups 4X10=40

Took a rest day instead of doing Nancy yesterday. I owe her a date.

To make up for it, I did a purely bodyweight Fight Gone Bad that I'm going to unleash on my guys this semester.

5 rounds of:
Pushups - 40, 42, 23, 30, 16
Situps - 42, 36, 28, 26, 24
Burpees - 16, 14, 7, 7, 7
Pullups - 8, 10, 9, 10, 10
Body Blasters - 6, 6, 7, 6, 8
Rest 1 minute between rounds.

That. Was. Hard.

On a completely seperate note: Godspeed, Mr. Whitfeld. It is men like you who live in constant danger who allow men like me to live in relative safety. Thank for your sacrifice.