Defensor Fortis.

God bless him and his family. Thank you for your service Sir.

our prayers and thoughts are with you tonight michael.

You may have read about Mike's tragic death on the message board. Our San Antonio CrossFit group had recently linked up with Mike who was in town taking care of his ailing father. Mike had worked out with us on the day of his death and was going to share Oly lifting skills with us the following Saturday. What a shocking loss.

Let us know about the plans for the gym in his honor in Simi Valley. I'm sure Albert, Ken, and Gary will chime in with their thoughts here, too.

We thank Mike for his service to our nation and to the CF community. Our thoughts and prayers are especially with his children and his aged father.

R.I.P. Michael Hamilton

Brendan stated it well.

I knew Mike for a very short time. Nevertheless, his sudden death has deeply saddened me and left me confused. Here was a guy in special forces, avid CrossFitter, i.e. doing everything right and he should die of a heart attack at only 49 years old. It seems so wrong.

I am especially saddened for his 83 y.o. father, who must have been glad to have him home and now must be devated by this loss.

I want to thank CrossFit for posting a great picture of Mike at his best

My and my family's thoughts are with Michael and our prayers of healing are for his family and friends.

Kate

praying for the family. peace and aloha, Mike.

All my love to his loved ones. I'm so sorry for your loss.

I understand this kind of loss and my prayers and thoughts are with all those who mourn this young mans passing,god be with you.

God speed to you Mike. I just got to San Antonio and I'm sorry I didn't get to meet you. I'll be doing some of those prayers of healing for your family.

Brendan, Ken and everyone else, I am so sorry for your loss. The body may die but the soul lives on forever.

So sorry for your loss.

RIP Warrior....

God's Speed Warrior. And to Mike's family and friends, I am sorry for your loss, my thoughts and prayers are with you.

bwt 242 (gained 3lbs on the Zone, gonna have to check the portions)
last time this time
bwt 239 bwt 242
1st 800: 3:33 3:27
2 min rest 2 min rest
2nd 800: 4:08 4:19
3 min rest 3 min rest
3rd 800: 4:04 4:07

3:22
3:20
3:22

God bless!!

To Mike's family and friends, we grieve for your loss, your memory will shine forever.

3:28
3:20
3:30
felt better than last time.

800 meters ~= 7 and 1/3 lengths of a football field
(Useful to me, anyway.)

Deepest sympathies and condolences for the family and friends of LtCol Hamilton.

4:08
4:16
4:27

Be happy in the company of God. You will be remembered by our community.

I took a few day's of rest.
Started today with:
3 rounds/time of:
- 5x self assisted muscle-ups
- 5x hspu
- 5x slow swing L-sit/tucked planche
- 5x 3 balls juggling (continu counting only my right hand)
- 5x LR 1 leg squat
- 400 mtr run

total time: 16:02 min

Nice balance of strenght, coordination and technique!!
Have fun, Johan

There is no track or measurable distance around my home. I ran my 800's on a treadmill. Managed approx. 4:00 for each which seemed like 100 mph.

Thank you for your service LTC Michael Hamilton.

3:10
3:11
3:09

Frank; 3::14/:02 rest/3::17/:02 rest/3::22

Tor; 3::41/:02 rest/3::44/2::30 rest/4::03

Jad; 3::28/2::30 rest/3::38/:03 rest/3::34

Rows for runs: 3:43, 3:43, 3:39

RIP LTC. Hamilton

Crossfit Fairfax

wod as rx'd

2:53
2:53
2:50

As rx'd: Pace in parenthesises

3:13 (don't remember 6:30?)
2:52 (5:45)
2:45 (5:30)

Treadmill @ 1.5% grade

bwt 174

Unfortunately I still am dealing with a major gash to my left heel. It is very painful to run on it so I was favoring that leg. Hard to get into a rhythm when you are tip-toeing on your left and coming down hard on your right. The cut is getting better but will probably be another 2 weeks before it is totally healed.

Our deepest sympathies go out to Michael's family and friends.

ricky

wu: 5 rounds reverse cindy 15 squats,10 pushups,5 pullups

last time all at 8.0 on treadmill time 3:45
this time (no incline)
8.0 3:45
8.3 3:38
8.6 3:30

RIP LTC. Hamilton and condolences to your family.

2:59
2:41
opened at 2:30 pace on the treadmill and couldn't hold it - bailed at about 2 minutes because I was nauseous.

CoachCoach,

The overhead squat is the bane of my existence. I felt OK with everything else but never felt comfortable with the 95 overhead. I did a weak and wobbly overhead "squat" that was just plain ugly. I will work on it coach. I have to say however I a proud of what I can do compared to when I started so again thanks. No one else in my group even tried it. My boxing coach created his own version of pukies revenge and went at it so props to him.

P.s. I figured out why yesterday's workout was so over the top. All 3 coaches in yesterday’s picture picked a WOD and combined it for the day. That was my hardest one yet.

Cheers coach,

Ricky

1st 800=2:20
3 minute rest
2nd 800=2:41
3 minute rest
3rd 800=2:41

Done on a local high school track.

3:15
3:12
3:09

no more than three and a half minutes of rest between rounds

3 minute rest between rounds

2:53
2:52
2:51

I am so sorry for your loss.

CFWU(3 x 10 )
3:16.47
3:14.06
3:11.93

Disheartening to hear of the sudden death of LTC Hamilton, especially when he was in such good condition.

RIP LTCOL Hamilton
wod: 2:58, 5:47 rest, 2:59, 6:40 rest, 3:02
much better than previous effort, still amazed at how some people can run that pace for 26 miles (even if they are fringe athletes!)

3:39/3:59/3:52

Urban Jungle/equipment failure style. First time doing this. Should be able to hit 3:00 next time with proper set-up.

Age: 41
BW: 161

CFWUx3

on a treadmill:
2:39
2:50
2:59

first one was about 20" faster than my previous best - tough, but I think I could get under 2:30 on a track

Age 29 Bwt 200
00+05 rest between sets / run on the street
3+28 / 3+10 (PR by 11 seconds!)/ 3+11

Semper Fi. So few give so much.

Running that much in 110 degree heat today didn't really please our tenderfoot attitudes today so we opted for:

run 400m
100 push-ups
run 400m
100 bodyweight air squats
run 400m
50 squat thrusts (inadvertently did 100 but that's okay since I forgot to do the 4th and final 400m).

1:00+ (hey, it was a little warm!)

My thighs are sore, don't know if it's from today or yesterday's overhead squats...I think we've discovered a couple of muscles in certain areas we didn't know existed.

First time doing this. I used to run but my IT band got messed up and I'm not even supposed to be doing anything related to running. Are my times bad?

3:39
3:32
3:40

CF probably knows this, but this helps me determine running distances:

http://www.runningmap.com/

*****************
Sympathies to the family LTCOL Hamilton.

As rx'ed:
1. 3:47, 2 min rest
2. 3:54, 2 min rest
3. 3:59

Nothing to compare it to, since on 060922 I did 400s. I'm slow...chicken legs, barrel chest, and I HATE to run (all those formation runs ruined me!).

May God watch over Michael's family at this time of need. Rest easy sir.

4:39 (4 min rest) 4:55 (5 min rest) 5:41

4:39 is a personal best for me at this distance. My times improved for each round over last time (by :18, :03 and :24). I feel pretty good about this one, but I definitely tend to wear myself out on the first 2 rounds. I have to very much pace myself on the third just to be able to get through it.

36 YOM 193 BWT CFWU X 3

I an uncomfrotable with speed work on a treadmill I always feel like I am close to out of control. In my business we say if you are comfortable you aren't growing so I guess I need to suck it up.

7 minute walk warmup
3:40 800M
3:00 walk
3:22 800M
3:00 walk
3:33 800M
4:00 walk for cool down

My condolences to the friends and family.

3:46
3:41
4:01 slowed down in the middle of this round

Finished off with some handstand practice

2:32, 2:38, 2:38

Hugo,

Thanks for the link...very, very cool.

RIP LTC Hamilton.

Age: 25
Weight: 190lbs

First 800m: 2:38
Second 800m: 2:43
Third 800m: 2:38

Did the 800m's on a treadmill with speeds ranging from 10-12 mph. I actually surprised myself.

3:40
4:00
4:13 (tweaked hip, limped part of the way)

w/u 800 - 5min

As Rx'd:

3:02
3:07
3:15

2:30 rest b/w rounds

3:01
3:05
3:11 2 minutes b/n all

Age: 44, 158 lbs

Real run, outside:
1st: 3:27
2nd: 3:21
3rd: 3:12 (PR)

Got to say, I only made it through a little more than 1/2 of the WOD on Wednesday. I had to scale the weight down but by the end of the 2nd round, I was toast. I look forward for it to come around again so I can give it another try.

Kinda windy on the Hudson today.
3:00 (PR)
3:20 walking rest
3:10
3:30 walking rest
3:14

3:07
2:58
3:01

age-40
BW-183

800m tm@1% 4:16 pr
30 MU -60# (70% bwt) 6:43
800m elip. lvl-5 5:44
30 HSPU -20# (90% bwt) 3:25
800m elip. lvl-5 5:32

Thought I had a great WOD, but as I can see, I'm a slow poke

5:00 1st 800
1 min rest
4:45 2nd 800
2 min rest
4:30 3rd 800

Sincere condolences to Michael's family and friends. Rest in peace.

Tim: 3:22, 3:44, 3:47

I felt like I was plodding on the last two splits -- I'd love to get my time under 3:00. Did 5 muscle-ups without dropping between splits 1&2, then did GHD sit-ups and 20# medicine ball hypers between splits 2&3. This probably did not help my times on those splits.

My inside left knee has a shooting pain at the lower attachment of what might be my tibialis. Any folk remedies for this? I've been sprinting in flat shoes with a forefoot strike lately.

A Crossfit gym in Simi Valley would be a wonderful memorial for Michael. I think opening one in his honor in San Antonio would also be a worthy goal.

7 min row to warmup 1490 cals in pursuit of 2000
4:03 800m
2 min rest
3:58 800m
2 min rest
4:00 800m

3 * 800m runs

10/05 - 09/22

1. 2:40! - 3:18
2. 3:03 - 3:03
3. 3:29 - 3:03

9:12 - 9:24

yuk. Tried this on a treadmill today because there Julie thought the HS football team would be using the field tonight. Even on the third attempt my pace was still too slow.
3:44, 3:13, 3:05

SB'D 1000 meter rows for the runs..
3:39
3:55
4:00
Wow that felt good!!!

An article in this month's CrossFit Journal suggests that weightlifting shoes are a worthwhile investment. Any views on the Adidas adiStar shoes? Any other recommendations (i.e., shoe type or brand, where to buy online, etc.)? Any feedback would be much appreciated!

On another note, I am relatively new to CrossFit and am really sold on it. It has really reinvigorated my workouts and improved my overall fitness, not to mention my personal mind-set. Many thanks!

3:03
3:11
3:08 (appox 4min rest between runs)
Waaaay harder than last time on the treadmill. I'd be interested to see how I'd do on a track as opposed to the rutted trench of OPT's driveway on the way out and in, plus the hill, wind and aphids in my eyes that I experienced today.

New to Crossfit. Lots of fun so far.

800m on outdoor track

1 - 2:54
2 - 3:25
3 - 3:39

Rest equal to sprint time.
Age: 31
Wt: 179

52 y/o, 154lbs.

Treadmill at 1.5%

3:20/3:10/3:10. Could go a bit faster but it would really hurt. Was far more winded doing yesterday's WOD. Thanks for the respite.

CFWU (3 Rds)
10 Squats
10 Push Ups
10 Situps Incline
10 Back Extensions
Then:
Back Squat
2-135
2-135
2-145
2-145
2-155
2-155
2-165
2-175
2-185
And Then... (5 Rounds of):
5 Hand Stand Push ups
6 L-Pull ups

Condolences and best wishes to the family of LTC Michael Hamilton. Thank you for your service and dedication to your peers and country. Godspeed, Mike.

3:14
3:20 1:1 break
3:32 1:1 break, I have a cold, got me on the last run finished only by will

9/22
3:22
3:33
3:32

1st 800 - *2:36* DQ! (Started on wrong mark)
2nd 800 - 3:03
3rd 800 - 3:06

Seems I'm 50% faster on a flat gravel track than I am on the mill at 2%??? - much more enjoyable too, though tougher on the knees. I should double-check my marks.

Modified CFWU

Modified Cindy
5x
5 Pullup
10 Pushup
15 Squats
7:00
(Nailed all PU without assistance - 4 weeks ago I could only do 1 set of 4)

WOD
3 x 800 (Treadmill)
3:30 (3:00 rest)
3:30 (2:30 rest)
3:30

37 yr old
bw:227
1st-3:19
2nd-3:23
3rd-3:34

F-U-N!

(1.5 hours Tennis today didn't help the lactate threshold!)

1st- 3:56 1.5 min rest
2nd- 3:39 3.5 min rest
3rd- 3:39

Treadmill- didn't like this at all- definatley on track next time.

3:00min rest in between each round

First 800-3:02
Second 800-3:08
Third 800-3:08

Worked hard today.

2 min rest between each 800

1st-2:54
2nd-2:54
3rd-3:00

Did some 50 yd sprints just to make sure I can't feel my legs.

CFWU
As rx'd
2:49/2:46/2:51

800m x 3 3:33, 3:30, 3:36
slight improvement over last time.
3:54, 3:41, 3:33, 800m x 3 tries

As rx'd:
2:44
2:56
2:51

great work out
2:50
2:50
2:48
then did 3 rds
20 pull ups
20 dips

3:15
3:15
3:10

195/26%

Total time: 16:04.

Guess I'm slower.

Fair winds, LTC Hamilton.

42 yoa, 179 lbs.
CFw/u, treadmill

3:19
3:08
3:08

Thanks Coach and Lauren.

23
bwt 235

as rx'd-13:22

2:44
2:42 (2nd set coming back is slightly down hill)
2:47
3:30 rest between
OPT and Aucoin - went out the full 800m then back for 2nd and finished at Butterfield Acres for third so I did not have to stop and turn around)
last time (2:37/2:38/2:43 on indoor track)

Age: 31
Ht: 68"
BW: 240 (25%)

CFWU(10) x3 - 14:51
Rest - 2:58

WOD - BrandX Puppy: 3x 600m for time

Round 1 - 2:54
Rest - 3:00
Round 2 - 3:09
Rest - 3:06
Round 3 - 3:30

Total - 15:39

------------------------------------

Nuke-Marine at September 22, 2006

Age: 31
BW: 235 (23%)

CFWU(10) x3
BrandX Puppy (3x600m) 1:1 rest
3:24
4:10
3:40

Posted by: Nuke-Marine at September 22, 2006 11:29 PM

Age: 21
BWT: 205
800 #1: 2:30
800 #2: 2:38
800 #3: 2:37

4:02
3:56
3:54
50 ea - S/U, B/E during rest periods

31/ 180

5 minute stretch
15 minute ab workout, and then:

3:09
1min rest

3:19
1min rest

3:25

5 minute stretch, felt ok

21yr 6'4" 220#

2:46
2min rest
2:40
2min rest
2:45

May prayers and thanks go out to Michael and his family.

3:44
3:32
3;27
Treadmill

I met Michael at my first seminar and regret not making the short drive to Simi from Oxnard to meet up w/him as he and I had planned. God bless & kepp you Michael. Our prayers are w/you and yours.

3:10
3:30
3:17

3-4 minutes rests between 800's
10 minute jog

36 yo 223 lb:

Subbed c2 row for run

2k row warm-up.

800m row - 2:53
3 min rest
800m row - 2:49
3 min rest
800m row- 2:55

Smoked.

Executed yesterday's WoD today @ ~ 37:00.
-additional 4 sets of HSPUs for practice and one 1000m treadmill-based run.

Speaking of crossfitters and hearts, how's the fundraising effort going for Joe's heart? I put in what I could last month, but heart's aren't cheap. Anyone have an update??

big pipe: on track
2:57
3:08 (i think)
3:16
little less than 3 minutes between

2:40
2:39
2:30

about 3.5 minutes between

Me: 2:40.3 2:49.5 2:59.1
Julian: 2:36 2:32

Rx'ed:
two minutes rest between sets

3:23
3:15
3:24

6'5" 233
All Runs on a track

3:45
5:00 rest (Heart was pounding and i felt dizzy)
4:15
3:00 rest (calves were burning)
4:03 (pushes myself, but calves continued to burn and legs were beginning to cramp. Quads felt like lead, and hamstrings were beginning to burn)

2:52

had to work, no workout. i would like to complain but in light of others' suffering, I'm just glad i'm alive--sincere condolences. Paul

First WOD ever:

1st - 2:58
2nd - 2:54
3rd - 2:50

treadmill (need to add an incline)
Age: 29
BWT: 145

2.5 mile training run in lieu:

21:33
Then 30 Knee's to Elbows

3:16/3:24/3:28 5 min rest breaks

Jogged 1/2 mile to warmup, alternated jogging and sprinting the final mile home.

Did the WOD after spending 3 1/2 hours scrubbing the 20 year growth of mold off a wood deck on my hands and knees....right shoulder, elbow and wrist did not enjoy the ordeal.

Age - 47
BW - 165
How weird is this? 3:13, 3:14, 3:14
All near-max effort.
A far cry from the sub 2 min halfs I used to run in HS!

3:06, 3:16, 3:19 - the wind was a killer on the track, 2:1 rest to work

OK - after looking at everybody else's times, I guess being consistent isn't all that weird. Never mind.

CFWU x3

WOD (:02 rest between)
:03::21

:03::06

:03::18

Don't think I was totaly warmed up yet until after the first run. Back started tightning up, maybe it's time to start stretching. Smoked on the 3rd. Times were slower then last time, except for the 2nd rd.

Get some, Go again!

Mike's passing affected me today when I read this wod at 5:00 AM. Two reasons - (1) every CF'r I've met so far is passionate, kind and generous. It sucks to lose a member of this community. And, (2)at age 43, I'm wondering selfishly, "how did this happen to a guy doing everything right?"

I believe that passion for fitness is derived in large part to a commitment to longevity. Thus, Micheal's passing is a tragic anomaly.

I am very sad for his family. My sincere condolences.

Finally, I decided to be inspired instead, as I think Michael or any CF'r would want. After a week of rest, I came back with "Mary" today and set a new PR: 18. Cheers, LTC Michael Hamilton!

My second day of CF! OOhRAH!

3:15
3:22
3:33

I am sore but feeling great!
______________________________

R.I.P. Michael Hamilton

DJ's taking those 2 second rests again.

1:1 Work to rest.

2:47
2:51
2:55
2:52

I did four because the APFT is 2 miles, so I made my total distance equal to that.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Jog 400M, 20 squats, Samson stretch

Run 800M
#1: 3:52
#2: 3:58
#3: 4:04

Compared to 060922: #1: 3:43, #2: 4:07, #3: 4:08

36 190lb

2:43
rest 2:00
2:45
rest 2:00
2:41

3.43
4 min rest
3.31 (hr=168)
4 min rest
3.34 (hr=180)

Kelley
3:48
3:43
3:40

Steve
3:18
3:16
3:22

Hey-

CFWU + 4min jump rope x 3

WOD
3:49
3:53
3:43

Xtra: C/J 135lbs x 25

-K

6'2" 216lbs

2:30 on treadmill
4min
2:34 on treadmill
4min
3:37 we broke the treadmill.. had to move outside

What a terrible loss. RIP LTC Hamilton.

3:43/3:33/3:42
a little slower than last time
Thoughts and prayers to LTC. Hamilton and his.

3:09 brief stop off treadmill
3:25
3:25

Need to figure this one, not great pacing!

I've been xfitting for about a good 6 months, and I must say yesterdays workout was a whole lot of hell, although I didn't get a lot of sleep the night before, my well rested workout partner who is also an avid xfitter said the workout was mighty mean on him also, great job coach.

3:45......last time 4:45
4:07......last time 4:36
3:49......last time 4:38

about 5 min rest between each. Put more into it this time. weigh ins tom!!!!

WU 1/2 mi walk on treadmill
WOD
2:50
3:00
2:54

4 ish (forgot to hit the button)
3:46
3:45

ran outside this time, 15 sec slower on average, but I don't feel like I'm going to be flung into the wall behind the treadmill either.

3:13
3:24
3:19

55 y.o. 152lb 5'10"

3:05
3:04
3:02

Ran this on a treadmill with a 1% incline. Wanted to do this on a track, but it was 90 degrees here (San Antonio) and humid. I did 880 on the treadmill. Would have liked to have gone faster, but it peaks out at 10 mph. It takes 20 secs to get the treadmill from stop to max speed, so I have to keep the thing running, (at 7.5mph)and then note where the odometer is when I start my Timex watch timer. It's all a bit much. It's hard to translate the time I did on a treadmill to a track. Hopefully by November it will have cooled down here and I can move outside.

2:54 2:56 2:56. 3 min. rest between rounds. Godspeed, Michael, and a hearty Semper Fi...

3min Rest Btw Sprints
400m Grass Track
2.51
2.56
2.58

2:47
2:55
3:08
about 3 minutes rest between each.

2:20
2:17
2:18
felt great @ 5pm in warm BC, beautiful...

3:32
3:34
3:22!!!
on holidays in warm Westbank BC Okanagan
last times were 4:06/4:06/4:07 @ OPT, yeah babyyy!!!!

Deepest sympathies for Mike's family and friends. RIP

My hammies are smoked from the 99 lunge steps I did yesterday. Was gonna do this before work but ran out of time. So I jogged .75 mile, ate lunch and jogged .75 mile back. Left my timer at home. I'm trying to stop working out at 1 AM so I'm just glad I got my own personalized version of this done before sunset.

ran outside - perfect weather
3:04
3:07
3:08

250
220
235

LTC Hamilton

here's praying that all has been revealed to you

and that your family and friends find peace in your passing

I did 8 x 30 yd sprints in deep sand at Pismo today

first sprinting since taking up Olympic Lifting full time 2 months ago

for me, at least, in other words for a 41 year old slightly overweight guy, I was smoking fast

tail wind didnt hurt

yesterday i hit my head on our ceiling jumping and showing off for my kids

I haven't had such dramatic improvement since the gains I had when I started Crossfit almost a year ago

thanks Coach and Coach B

wt: 203 ht: 5'09"
1st: 3:38
2nd: 3:48
3rd: 3:57

Better than last weeks, by 10 seconds/round

cfwu x 3
3:50
3 min break
3:51
3 min break
3:52

3:10
3:00
3:20
Legs felt like jello

10 minute walk warm up
4:05 800m
2 min rest
4:00 800m
3 min rest
4:30 800m

Wow, that was a good plan today AFT, did you bring a watch or count in your head?

OPT, it's gonna snow in BC. I can feel it.

Buy me something.

Age: 34 Ht: 6'O" Wt: 203lbs

On treadmill:

3:24
3:21
3:34 (approx. 3:45 walking rest between rounds)

Significant improvement from last month (average time was about 3:45 per round with same for rest).

Two laps around the UPenn track
2:35
2:37
2:30

gaucoin, you're getting 1 peach and some leftover mission hill grapes

1.5 mile run. 11:37

3:12
3:09
3:10

On treadmill. Last one felt very tough. 3 minutes walking between. I'm sure I would be slower on a track.

Todays run felt good, very smooth and form held up well. Probably due to barefoot hill sprints and barefoot running for the past couple of weeks.

3:05
3:19
3:26

First lap is slower than last time, but total time is 8 seconds faster. Not a huge difference, but the better feeling in form alone made me happy.

Craig H post #117: I'm so with you on this Mike Hamilton question. At 42 yo myself, I'm wondering how vulnerable am I? I'm doing a lot of the right things, but do I need to be doing more (diet especially)? Maybe this is just an annomoly. But you are right on target with point (1)...the CF folks are indeed an incredibily community!

Like Ken post #135, it was still HOT this afternoon in San Antonio. I went to my kids' Middle School track and did the WOD...

800: 3:40
800: 3:42
800: 3:44

I'm slow compared to my High School track days (and now at 6' and 192#), but I'm consistant! Did 800 warm up, and 800 jog between each, and and 800 jog afterwards.

Thanks Coach and God Bless Mike Hamilton.

3:03
3:07
2:54

OPT...you're a freak of nature.
Get some, go again.

AArrrrgggghhhh!!!
That blew!

1) 3:02
2) 3:21
3) 3:23

I am far more used to 400mtr sprints.

First WOD for me. Took it easy and only did two.

4:08
4:13

4 minutes between sets.

Did with my dog Jake on a golf course. He did it carrying a six foot branch.

Sorry to hear about LTC Hamilton. My thoughts are with his family.

10 min ellip wu 15/15. wod= 3:39 at 8.5mph, 3:35 @ 8.7mph, 3:26 @ 9.2mph. felt i could have run faster but not comfortable pushing treadmill speed up too much. will next time. hr avg 117, hr max 177.

2:50
2:53
3:01

3 min rest between rounds. A couple seconds slower each round from last time.

30 yo weight down to 189! (6-2")
Rd 1 = 3:43
Rest = 3-5 minutes
Rd 2 = 3:43 (Started off on a better pace only to have to walk half of one of the track corners)
Rest = 3-5 minutes
Rd 3 = 4:02 (slower start off pace with a sprint the last 1/16th mile)

Had some head wind on the back stretch that was definitely noticeable.

Sub 1000 meter row

first @ 5 setting: 3:50
second @ 5 setting: 3:49
third @ 6 setting: 3:51

Took advice of most recent CF Journal and changed resistance from usual 4. Improved time by 14-15 seconds. Felt like I was cheating a bit, but I'll take it. What are others' experience with finding optimum resistance level?

Krista, #69, nice job on 3:39 for 1000 meters!

WOD as rxd,1-3:56)2-3:54)3-3:57.rain had me running inside around the basketball court.But at least I stayed dry.

3x800m

1. 3:15
2. 3:12
3. 3:09

Runs done at high school track. A little sore from running a 5k the night before. Marginally faster than last time. Goal is set: sub 3min 800's... soon.

1. 4:49
2. 4:40

no third round, starting slow.

May God bless Michael's family.

1. 4:17
2. 4:10
3. 4:27

Ran a mile afterward (9:23; 4:34 first 800m and 4:49 second 800m) to get more practice with Pose running.

Sorry for the loss of your friend,

As Rx'd
2:36
2:40
2:48

CFWUx3

3:20
3:30
3:22

Sold out on the first one, lost it on the second, tried to bring it in on the last. Compare to 3:29/3:26/3:26 last time, so better...might need to start putting in more 800 work, as it is such a killer distance.

BW 202
44yr
Ran 4.8 mi.

Michael, thank you for giving so much of much of yourself and your contribution to the lives of your family, freinds, and so many crossfitters. Rest in peace.

I'm a day behind so I was going yo do the double split with yesterdays wo am and todays pm. Not such a good idea. Did yesterdays as rx'd in 37.58.... toughest wo yet since 1st cf wo a week ago with Linda. Would have only been going through the motions if I'd have tried the sprints today. I'll double up on another day or skip next rest day.
Good night!

Rest easy LTC Hamilton

2:50
3:23
3:05

http://crossfitcorona.blogspot.com/

Forgot...this time at the HS track (last time on street) and a bit windy.

100 M Hill sprint
50 Pull ups
10 HSPU on cinder blocks
100 M Hill sprint
45 Pull ups
9 HSPU on cinder blocks
100 M Hill sprint
40 Pull ups
8 HSPU on cinder blocks
100 M Hill sprint
35 Pull ups
7 HSPU on cinder blocks
100 M Hill sprint
30 Pull ups
6 HSPU on cinder blocks

(Pull ups unbroken on 50-45!)

34:45

We will miss Mike.

Ran on gravel driveway 3 x 800 m. First time went to far 3:50, 2nd 3:24, 3rd 3:16. Running at night, with a breeze and a full moon is always makes for a better time. God Bless LTC Michael Hamilton.

OPT,

WOO, I'LL TAKE IT!!

3:18/rest 6 min./3:30/rest 4 min/3:23

5:26
4:53
5:10
I suck at running, but it's damn good for me!

Unable to run for effort due to a hamstring pull from last time I did this. So, I ran trying to keep a cosistent stride at about 80% effort without a finishing kick.
880 yds 3:13/3:19/3:13

One effort and two jogs. 3 min rest.

3:42
3:12
3:45

BW 67kg

EZ 2 mile jog

My most sincere condolences to Micheal's family and to all who know him - I'm sure this tragic loss will always be felt, yet all will rise stronger and better for knowing him.

--------------------
I lost my brother Daniel a couple years ago at age 37 unexpectedly from a dissected aorta and it is still difficult to accept that he is gone. Sometimes I wonder, at age 38, if I am pushing the envelope with this CF stuff...

I guess it speaks to fragility of all of us - we never know what the day might bring. We owe it to those who love us and to ourselves to take the day head-on and live it fully.

Sounds like Micheal did just that.

Peace,

Chris

10/6/2006 6:20am

2:58, 3:07, 3:13

In the dark at the Fountain-Ft. Carson High

Need improvement here!

1 - 3:20
2 - 3:20
3 - 3:31

10 x minute warm up at 5.5 mph
3 x minute jog at 5.0
5 x minute cool down at 5.0

WOD on treadmill @ 2% incline
1) 3:15
2) 3:05
3) 2:58

D: Ran on treadmill. Pace of 5.0. 5.3, and 5.5.

zac-3:39, 3:50, 3:40
mae-3:09, 3:20, 4:02

4 X 800m (0.5 mile warmup, 400m jog in between each)

2:54
3:04
3:02
3:10

3:24
3:34
3:47

first time on doing this WOD. Ran the block around my house (exactly 1/2 mi)

First time doing this type of work in some time. Did take the interval approach instead of running it as repeats (kept my rest to about the same ratio of the run).

3:48.76
3:29.82
3:30.83

3:50
4:00
4:25
had 2 minutes of rest between runs

Group Moffett

5000 meter row at 45 rpm
25 knees to elbow
25lb weighted sit ups, 25 reps

After this WOD we have a new found respect for the rowing machine.

2:38, 2:45, 2:52, 2:44

the final was a negative split due to the extra rest I took.

good thoughts to all who knew Lt Col Hamilton.
... sorry for your loss...

Ran 330m-48 sec
330m-47 sec
220m-32 sec
220m-32 sec
100m-13 sec
100m-14 sec

rx´ed
2,22-2,30-x
Injured

Threadmill
2:52 (10.5 pace) -- OUCH!!!!
3:20 (9)
3:45 (8)

*************************************************

At physical therapy on the treadmill, 1/2 mile intervals; 15:10.

*************************************************

Let's see:
3:23
2:37 (rest)
3:37
2:29 (rest)
3:39

1st 3:28
2nd 3:40
3rd 3:24

first week in crossfit. can't feel my legs.

3:54
4:15
4:45

1:1 work:rest

bw 165#

2'32"
2'35"
2'40"

4 min rest between runs

30 y/o, bwt 150 lbs.

850 meter runs with 1:30 rest in between

3:09, 3:14, 3:08

2:37
2:40
2:40
1:1 for rest

BW 190
3:18/3:21/3:22

Oh how I hate running....

today 3:29 - 3:26 - 3:29 , 2:30 break
last 3:20 - 3:31 - 3:33 , 3:00 break

"Fair winds and following seas," Michael
SEMPER FI
Age 50/BW 240#
after "ANNIE" (she kicked my butt).
Subbed 1000 meter rows for runs.
4:34.1/4:27.1/4:22.0
running clock 22:13, appox. 4 minutes between efforts.

Subbed 1000 m rows
3:47.7
3:48.8
3:43.7
4 minutes rest in between

BW 205

800 m in 2:45
2 min rest
800 m in 2:52
2 min rest
800 m in 2:56

Unable to run today.
Jumped rope 12 min straight.

1 - 3:04
2 - 3:24
3 - 3:07

10 minutes rest after each for full recovery.

3:52.31/3:46.56/3:45.58 with 3 min. rest between. Done 10/7 at 7:30 am. (Down from 4:05/3:56/3:50 on 9/22.)

Left calf still store from the last time we did these.
Did a 9 mile bike ride instead over very hilly roads. Hard effort.

198/27% (damn Wing nights)

Did this again:

4:40
4:30
4:10

subbed 1K rows for 800m runs

3:33.0
3:32.3
3:38.8

Mike Donnelly

BW: 168lb
Age: 31

1 - 3:18
2 - 3:15
3 - 3:19

Paced 400m on a road track. Not a flat course and the turn around at 400m sucked. Definitely will do this on a track next time.

bw 88kg
2min 40
2min 55
3min 05
4 minute breaks

BW 58kg

Ran outside so it was a rough 800m estimate

3:20
3:46

Left shin was numb after the 2nd round, still adjusting to sole-less Nike Free 5.0s so rowed instead. 3 minute breaks.

27yo,
6'4", 220lbs.

Ran outside in the neighborhood. Probably closer to 900m. Calves were pretty tight from du's last night.

1. 3:03
2. 3:06
3. 3:00

Forgot to write down times but all were in 3:30 to 3:45 range. Its fun to run hard once in a while.

1-4:05
2-4:21
3-4:16
40 yoa
210# bwt

cfwu x 2
3:39
4:00 rest
3:47
5:00 rest
3:35

3:02
3:07
3:10
rested between runs

2:47
approx 8min rest
2:44
approx 8min rest
2:45
measured 1/2 mile using car odometer. sprinted down and walked back.

Blue skies, sir.

3:02
3:31
3:36

Ugly day at CrossFit Oakland:

Megan topped out at 95 lbs with a press-out.

Carlo had multiple ugly failures at 155/145 and topped out at 140 with a gnarly dump.

Max (me) Failed at 175 twice and 165 once (and gave up) even though I got 180 just a few days ago. Every day can't be a winner I guess. Got 155 with good form. Was hoping for 205, what a joke!

Ran two mi. instead, 15:23.

RIP LTC Hamilton. We remember and appreciate your service.

1. 3:04
2. 3:09
3. 3:04
4. 3:05
5. 3:06
6. 1:20 x 440

cfwu x 2 - ring dips
had to row 3 800m's (torqued lwr back yesterday catching up on dl's WOD; not paying attention to what I was doing w/300#. good wakeup call! FOCUS!!!
3:16, 3:22, 3:26. back in the saddle tomorrow thanks to Xfit. Thanks again Coach.

3:27
3:14
3:28

2:53
2:45
2:49

Combined total was 10 sec slower than last time. still getting back into it after a rest week.
rested well after each run, but kept it to a minimum.

BW: 205

As RX'd
3:03
3:23
3:30

Sucked bad. My shins were on fire after the first run. I really have to get faster. These times are crap.

4:20
4:06
3:46

bw 147#
3:25, 3:21, 3:14
played it safe

3:19
3:23
3:20

3 minutes rest between runs.

3.53
3.56
3.51

Age: 36
Body Weight: 162
WOD as RX'd:
3:22
3:15
3:20