To Jason and his family. God bless you all.

Fair Winds and Following
Seas Shipmate.

God Bless,

Mike & Jennifer Pietragallo

3 kickass WOD's in 3 days. It doesn't get any better than this!

too many reasons for rememberance lately.... Calm sea state from here on and Hooyah, SO1 Lewis.

Get some, ladies and gents.
"That others may live"

whats an alternative to muscle ups if u don't have rings

God bless you Jason and rest in peace.

#5 Mike,

1 muscle up is equal to 3 pull ups and 3 bar dips. I don't have rings either so looks like I will be doing plenty of pull ups and bar dips.

I love hero workouts. Always inspirational and body wrecking. Thank you for your service and God bless

For Jason and his family, going to storm through this.

He's fallen, you aren't, go hard.

I read the workout and started to whine in my head about all the dips today and pull ups yesterday and that we had to do so many more tomorrow....then I read the dedication. First thought, stop crying you baby. Second thought, I am going to attack this tomorrow with reckless abandon.

Thank you Jason.

PS - Why is it so many people refuse to read the FAQ?
PSS - Why is it so many people answer the questions of people who don't read the FAQ?
PSSS - If you must reply to a person who didn't read the FAQ, at least tell them to read the FAQ rather than feed them the answer.

Saw the WOD and reflex cursed.

"What's wrong, Honey?"

"It's a hero work-out."

"You're saying that because you're wrecked from these last couple of days and the hero work-outs are really tough, huh?"

"Uh, no. It's a NEW hero work-out. A SEAL died."

"I'm sorry..."

#9: "He's fallen, you aren't, go hard." Amen, Angry G, amen. So tomorrow I will approach "Jason", filled with awe and respect for your courage and sacrifice. With a heavy but resolute heart, 3-2-1...Go

Thank you Jason Lewis.

Was planning on taking a day off tomorrow. No chance of that happening.

Rest in peace Jason and god bless his loved ones.

Another reason to do muscle ups, to honor Jason Lewis.

I was thinking of not doing a WOD tomorrow and rather working my lifts but how can I not in Jason's honor. May he rest in peace. May comfort come to those near and dear!

the Jumping (Bar) Muscle-Up may be considered a fair substitute for those, like myself, who have discovered that multiple (here is a total of 50!!) Muscle-Ups are just a tad beyond their fitness level.

Rest in peace Jason. All the best to his family. I am looking forward to do this for Jason with great pride and respect.

I have been doing crossfit for about two months now and love it. I find myself with the time to work out twice a day, but am concerned about overtraining if I complete the WOD twice a day. does anyone have any ideas about this? Recently I have been doing the WOD for my first session and then working on similar muscle groups with technique/form improving exercises during my second session.

#18,

Doing the WOD twice a day will lead to overtraining without a doubt. Do you have any other sporting interests you could pursue? Completing the WOD and then focusing on other sporting interests at another time in the day is probably the way to go. If the WOD isn't intense enough, scale it so that it is.

I don't think there's an issue with working on exercise technique in addition to a WOD, but repeatedly thrashing the same muscle groups doesn't leave much time for recovery.

My .02 - pick up a sport.

R.I.P.
I cant wait to do this W.O.D.
in honor of a warrior!

SUA SPONTE

RIP Jason

That is an insane workout

Kuna,
We need to see if the Rec Center will post these Hero WODs for the public to see and honor.

G

I was thinking about taking tomorrow off after 4 days of training, but I will go at this full force tomorrow in honor of Jason.

Thank you Jason and family for your service.

Chuck T... if you try to do two WODs in a day you'll crash and burn in a week or two. Do warm-ups that will improve your technique. Have fun.

I think it's amusing to find so many wanted to take the day off Thursday and changed their mind when they found out it's a hero workout. I'm in the same boat.

It's the least that I could do to honor someone that gave their life.

Fair winds.

Thank You Jason and your family for your courage and sacrifice.

Comment #16 - Posted by John Messano

John,

I haven't seen the "jumping Muscle up" can you do that on rings? Can you describe, cause I can't picture it?

Thanks

Luc

Blue Skies, Brother.

Thank You for your service and God Bless!

“Crossfitters, I too have a toast. I would direct your attention to the workout that has been set for those hero's who have gone before us. The military way of life is filled with much symbolism. The workout provides a way to tell us that members of our profession, whom we call “brothers”, are unable to be with us this evening. It is set for one, yet there are many represented by this workout. Those who have died so that we may live, our former comrades who have earned the glory and have given to us the respect and pride that we, as Americans, hold so dear.” ... “Let us honor our fellow comrades, who have gone before. Ladies and Gents, a toast!"

Semper Fidelis

(For those who can recognize the text, it is from the MC Drill Manual used to honor fallen Marines at Mess Nights/Dining In's. I modified this to fit SO1 Jason Lewis)

Tell me not, in mournful numbers,
Life is but an empty dream!
For the soul is dead that slumbers,
and things are not what they seem.
Life is real! Life is earnest!
And the grave is not its goal;
Dust thou art; to dust returnest,
Was not spoken of the soul.
-Longfellow

Jason, may God bless you and your family. On behalf of me and all of my CrossFitting friends at Fort Hood. Thank you and your family for your sacrifice.

"Greater love has no man than this- that he would lay down his life for his friends." John 15:13

It's worth every drop of sweat.

I am thankful this country has hero's like Jason. My prayers are with the Lewis family. Coach, thanks for dedicating this WOD.

#8 I too love the workouts, but I grow tired of seeing more names added to the list. My thoughts and prayers go out to his family, friends, and comrades in arms. Words alone cannot do justice in describing how much you all are appreciated and I hope you all come home soon. Rest well Jason and God bless.

God speed Jason, we will be with you in spirt tomorrow.

To the life, spirit, and noble sacrifice of Jason Lewis. Cheers mate.

I just found a "virtual guestbook" where you can leave a message for fallen soldiers' families and loved ones including Jason (I actually found one of my fallen friends on there as well).

It is: http://www.legacy.com/Soldier/Home.aspx

Just type Jason Lewis in the search and it will take you there.

Words fail in these situations… Thank you Jason.

RIP Jason! Thank you for your service and sacrifice. I will pray for your family. God bless.

At times of remembrance for brave folks like Jason we all need to count the cost and be thankful that we are allowed to lead such fine lives because them.

RIP Jason. For you, and all my other fallen brothers I'll sweat and cry tomorrow!

Ut Prosim!

God bless you, Jason, and thank you for your service, sir.

As for Jason's family, I wish you the best through this time.

Someday I will die in a hospital or in the comfort of my home of old age or cancer. Janson died as a warrior expects. He is a hero and I thank him. Bless you Jason.

Jason, and all others who serve and have served, thank you.

I know I will be tasting tears as well as sweat tomorrow.

No words, just sadness and sincere appreciation. Thank you, buddy. Thank you.

First, rest in peace Jason.

#18
If you're going to be working out twice, add in some running, basketball, swimming etc. Work on another sport. Or maybe add in some more "traditional" weight lifting but with very little volume. Two WOD's will result in overtraining fast. The only time I ever think about two WOD's is if I miss maybe something like a Cindy and it's a max power day, so I'll do the 7x3 or whatever it is, then the Cindy.

Lewis was a good friend of mine. He drank deep from the well of life. I miss him every time I sit down to have a Guinness or cast a fly or see a...less than normal tattoo. His hard work at every task was something to marvel at. He drank in knowledeg as others breathe air. Aside from being an exceptional SEAL, he was an exceptional friend, father, and husband. He was tough enough to take on the whole bar, yet refined enough to wear that stupid sweater-vest. Thanks for dedicating a workout to him and making his sacrifice known. As each of you go through this workout, know that if Lewis were with you he would be going to his max, passing Pukie on the way and giving it everything he had to beat you. What a man!
NFH

It gives me a lot of pride to know that tomorrow all the sweat and pain will be in dedication and remembrance to a fallen soldier who gave his life protecting what he loves.
I have just begun crossfit last week and its inspiring to see everyone in such great spirits.

SO1 Lewis, thank you for your sacrifice...I will do my best in honor of you and your fallen comrades...

Do you do the squats with any weight

nope, no weight.

Are there any fellow CFers in Gainesville FL? Also, Im havin trouble with the motion of the kipping pull-up, any suggestions?

Thank You to all the service members that fight and die for the freedom that we have in this nation. Thank You for your service.

SEMPER FIDELIS

#49 WOD's are always very specific in their descriptions. If they don't specify a weight, then you are simply doing unweighted squats. It might seem easy without weight, but you'll see that isn't the case. Hope this helps.

RIP Jason and thank you for your service

For all my fallen soldiers, sailors, marines, and airmen I will be giving all of my wits to this exercise tomorrow. We should all personally say thanks to the familys of fallen military members, for the sacrifices that hey gave to this country too. Thank you so much to Jason for being such an outstanding sailor. My uncle was a Seal in vietnam, and he would be proud to know of an exercise dedicated to one of hiw fellow comrades. Thanks for all you have done, and may you rest in peace while your family and country remembers everything you have did for them
hooah!!!, and for you Hooyah!
Go hard or Go home.

RIP SO1 Lewis, looking forward hitting this one hard. Also remember POs McRill and Daugherty, they were the other Heroes with SO1.

Blue Skies

My condolences for all lost in wars.

Thank you for your service and sacrifice, SO1 Lewis.
RIP Shipmate!

God's Speed Jason, we have the watch. May God be with you and yours.

Many of us here have lost friends we've served with, and some we haven't. It is never easy to lose a brother in arms. We all need to say a Prayer for those who have made the utimate sacrifice for this great country. As well as for those who are still out there doing the business. To all those out there, no matter branch nor job, hold your head hi brothers and sisters. I toast in your name!

Get some for God & Country!

Gonna hit this one with a fury in honor of Jason Lewis. RIP, brother. Forever thankful for your sacrifice.

God's Speed Jason, we have the watch. May God be with you and yours.

Many of us here have lost friends we've served with, and some we haven't. It is never easy to lose a brother in arms. We all need to say a Prayer for those who have made the utimate sacrifice for this great country. As well as for those who are still out there doing the business. To all those out there, no matter branch nor job, hold your head hi brothers and sisters. I toast in your name!

Get some for God & Country!

Hey all after doing the right thing and diggin in the FAQs

Bar muscle up:

http://media.crossfit.com/cf-video/Muscleup-matt-G.wmv

luc

HOOOOYAAAA!!!! THE ONLY EASY DAY WAS YESTERDAY

I am saddened to see that there is another heroes WOD, for obvious reasons.
I am very proud that the Glassman's honor fallen warriors with these WODs.
Thank you Greg and Lauren for giving us the chance to honor Jason Lewis with a WOD.
To Jason's family: I am very saddened by your loss.
I know that your sacrifice did not start with the loss of your husband, father, son -- that you have sacrificed over the course of years so that he could be a warrior, doing what he must have loved and believed in.
I acknowledge and respect you for your dedication and strength in supporting him so that he could serve our country.
God Bless You and take care of you always.

God bless Jason and his family.

Death is nothing at all.
It does not count.
I have only slipped away into the next room.
Everything remains as it was.
The old life that we lived so fondly together is untouched, unchanged.
Whatever we were to each other, that we are still.
Call me by the old familiar name.
Speak of me in the easy way which you always used.
Put no sorrow in your tone.
Laugh as we always laughed at the little jokes that we enjoyed together.
Play, smile, think of me, pray for me.
Let my name be ever the household word that it always was.
Let it be spoken without effort
Life means all that it ever meant. It is the same as it ever was.
There is unbroken continuity.
Why should I be out of mind because I am out of sight?
I am but waiting for you, for an interval, somewhere very near, just around the corner.
All is well. Nothing is hurt; nothing is lost.
One brief moment and all will be as it was before.
How we shall laugh at the trouble of parting, when we meet again.

RIP, SO1 Lewis

Jason Lewis,
You and your family will remain in our prayers.

Rest in peace brother.

I have reviewed the FAQ, but I could not find an answer, so maybe someone can help me. Is the sub for muscle ups still 3:1 if you do the PU and dips on rings? I have never done a MU, but I am working hard in that direction.

Thanks for any advice.

Thank you, Jason, for your service. God be with your family, and you with God.

It is with a heavy heart that I post today. I did not know Jason Lewis personally however I am surrounded by friends who did and I am only sorry that I never got the chance to meet him and his family. As a navy wife I am brought to tears by what has been left behind....a wife...3 children...and many many people whom loved him dearly. My thoughts and prayers go out to you all...may God guide you through this tough time and may you rest assured Jason is flying high beside his maker keeping an eye on us all.

We posted this on our site and wanted to share it....(you may have to cut and paste it to your browser)

http://free.napster.com/player/tracks/16742351

"When I get where I'm going
On the far side of the sky
The first thing that I'm gonna do
Is spread my wings and fly

I'm gonna land beside a lion
And run my fingers through his mane
Or I might find out what it's like
To ride a drop of rain

[Chorus]
Yeah when I get where I'm going
There'll be only happy tears
I will shed the sins and struggles
I have carried all these years
And I'll leave my heart wide open
I will love and have no fear
Yeah when I get where I'm going
Don't cry for me down here

I'm gonna walk with my grand daddy
And he'll match me step for step
And I'll tell him how I missed him
Every minute since he left
Then I'll hug his neck

[Repeat chorus]

So much pain and so much darkness
In this world we stumble through
All these questions I can't answer
So much work to do

But when I get where I'm going
And I see my maker's face
I'll stand forever in the light
Of his amazing grace
Yeah when I get where I'm going
There'll be only happy tears
Hallelujah
I will love and have no fear
When I get where I'm going
Yeah when I get where I'm going"

Farewell and Following Seas Brother Lewis, we have the watch now. God Bless and we will see you soon.
I unlike most on this post was not going to rest tomorrow, but was not expecting a hero workout at all. I will do it with Pride and Conviction and maybe I will meet Pukie for the first time tomorrow! Good Luck to everyone tomorrow. I will give my all because you gave yours Jason. Tomorrow is yours and not mine.

Hey, new to this but am very interested. Am a fire recruit and we have been doing similar workouts. My question is for muscle ups do you do 3 chinups and than 3 dips or alternate them 1 chinup than one dip. Also for squats what kind of weight should i use. Wher on the site do I find this info. Thks for your help. Rest in peace Jason, you are a true hero.

Hey, new to this but am very interested. Am a fire recruit and we have been doing similar workouts. My question is for muscle ups do you do 3 chinups and than 3 dips or alternate them 1 chinup than one dip. Also for squats what kind of weight should i use. Wher on the site do I find this info. Thks for your help. Rest in peace Jason, you are a true hero.

hooyah Jason.

Wayne-

Unless otherwise specified, no weight is used for squats. Check out the FAQ or EXERCISES AND DEMOS on the home page for info on the workouts.

# 70 Wayne

The substitution for the muscle up is 4 pull-ups and 4 dips per muscle up...

cfwu x2
today's wod--26'50"
subbed 200 close grip pushups for ring dips-dips exacerbate an old rotator injury
took forever to finish hspu after 250 pushups

then, unwisely did 20 min of L pullups/hg sits that i missed the other day-my body is completely wiped out-more triple digit pullups and pushups tomorrow as no rings prevents mu's
oh, to have the recovery of a 20 yr old again.
3.....,2.....,1....., go.....

Yup the subs seem to be:
3 bar pullup + 3 bar dip
4 bar pullup + 4 bar dip
3 bar/ring pullup + 2 ring dip
or
1 bar muscle up, keeping in mind that
kipping bar < kipping rings < dead hang rings < dead hang bar
in terms of difficulty (dead hang bar being hardest).

I will see if I can kip some bar MU's, otherwise I'll just do the 3/3 sub.

God speed Jason and all the best to his family.

CF webmsaters, just a suggestion, what about offering stream video youtube-style directly from your server? I guess it will popularize CF like dynamite.

I'm more excited about doing this WOD after reading all these comments! I'll post asap!

Thank You Jason for your service. My thoughts are with his family.

RIP

Thank you!

Don't have the height in room to do muscle up. If it ask for 5 muscle up would 5 ring dips and 15 pulls up be the same or does it need to be 15 rings dips?

Thanks.

P.S.

Thank you Jason and you will not be forgotten.
God bless America!

RIP Jason

...How could you not for a brother, warrior, and Hero. God Bless you Jason, and the Lewis family.

To Jason and his family & friends...

My heart goes out to all of you. What an amazing man to give so much to those he doesn't even know. My husband is in Iraq right now too and I anxiously await his return...only 40 days for us. I will push myself so hard tomorrow and when I get tired I will remember that Jason gave it his all. Thank you and thank you to the family for such an incredible man!! A~

First and foremost, RIP Jason and thanks for all that you and every single other service member does overseas and at home to perserve the freedoms that we hold so dear and that unfortunately many take for granted. I as well as many others will be giving everything tomorrow because no pain can compare to yours or your families.

my heart and prayers go out to you.

Tomorrow will hurt, as above in comment 82 by JPANG,
If I think of giving up, getting tired, I will also think of Jason and push on.
Celebrate his life, for he is a true HERO!
Jason, Thank You.

***Answering the Call.

Bingo, Angry, you have said all I would have felt like saying, thanks.

I will take a solemn pride in doing Jason's WOD.

Shipmate, I wish you fair winds, following seas on your journey.

Paul

Jason: In memory of another brother lost.

Fair winds and following seas Jason.

"Lo, there do I see my mother, and my sisters, and my brothers, Lo, there do I see the line of my people, back to the beginning, Lo, they do call to me, they bid me take my place among them, In the halls of Valhalla, where the brave may live....FOREVER."

In his memory. Thank you and God Speed.
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Subbed jumping muscle ups.
23:23.

Failed to complete, am too tired. Got to the last set of Pulls and just petered out. Man I gotta start getting more than 4 hours sleep.

To Jason's family, I hope you can take some comfort in the fact that we're all going to be thinking of him tomorrow. One of the worst things you can do to a person is forget them when they're gone...I won't forget.

16/m/160#/5'7

38:36

subbed muscle ups for 3 PU + 3 bar dips. for the last set of pullups i had to use my legs for support.

did another set of 20 pullups and 20 dips because my effort was nowhere equal to the sacrifice given by Jason and his family. RIP.

To Jason's Wife and Children....

He will not be forgotten. I'm so sorry for your loss. God Bless You and my prayers are for you during this difficult time.

To Jason...thank you for your service to the people of this great Nation of ours.

13:59

In Honor; Jason

My thoughts are with family, friends, and warriors.

Semper Fi,
Jerry

Any advice on technique for muscle ups? I can't even knock out one. I hope it is not due to lack of strength, I think I am pretty strong at pullups and dips (I can knock out 25 and 60 in succession, respectively). I'm just having a hard time with the transition. I can get from a hang to about mid-ribcage with a big pullup, but I can't make the transition to the pushing up part. Do I just need to get stronger at the component movements or is there some kind of technique I'm missing out on? I watched the video, still can't do one...

Freedom's extremely high cost is evident here again. We are free because of the brave.
Thank GOD for their courage and sacrifice.

Thank you, Jason, for your honor and service. Fair winds-

29/M/185

24:33

Thank you, Jason.

#46
If any of the posts have inspired me, it was listening to you say how Lewis would "give it everything he had to beat you." My kind of person. I'm going to get that mu tomorrow, or my arms are going to fall off trying. Thank you!

Thank you to all the military personnel that works so hard each day for all of us and receives so little in return.

#98
I've been trying for weeks to get the mu. When you're strong you tend to want to power through it and there is definitely a technique involved that once you get, I think you will have 10 in a row very quickly. It's just getting that one.

JB,

One thing that helped me out. When you get to the top of the pull-up, bring the rings in close to your chest, then pull them apart as if you are ripping off your shirt. (Think Hulk-a-mania). As you are doing this, you should naturally lean forward and then your hands and body should be in the down position of ring dip. If you don't maintain the false grip it will be extremely tough to make the transition.

Hopefully this helps.

15:10 as rx'd

Thank you Jason. May Peace be Upon You.

My heartfelt condolences to Jason's family.

16:58 - full hip extension squats from Dynamax ball, ring MUs with full elbow extension at top and bottom of movement, rings turned out and away each rep.

Yesterday's 10 minute jerk set on top of the WOD already had my shoulders and triceps sore and fatigued; it was difficult completing the dip portion of the MU the last round of 20. Lots of breaks as needed. Good WOD.

Hua Workout! 27:05

Sra Shillcox

Did this one with subs for the ring dips. Grunted through it for a fallen comrade in arms. My best to the family and friends of Jason.

Thank you Jason for your sacrifice, and deepest condolences to the family. I can't speak for anyone else but these hero workouts always remind me of how lucky I am to have the high-class problems that I do; and how fundamentally minor they are in the grand scheme of things.

Tariq

This one is for Jason...

J Louie...

I stood there in the Iraqi sun, surrounded by our teammates and fellow warriors, in quite remorse. I listened to the words of your LPO remarking about what a great guy you are. I teared when hearing Taps yet again. I thought I gave you a final salute that day, but I was wrong. So here goes again; another fallen American, another Soldier lost, another Hero WOD, and another final salute. Fair winds...

...When will the world learn that a million men are of no importance when compared with one man... -HDT

23:51

Fair winds, Jason.

We have the watch now, shipmate.

Hoo Yah Jason

27:35

Fair winds, Jason.

God speed to your family.

Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Jason is a hero to us all. We greive with you and will never forget and may GOD Bless you all. Thank you Jason , we honor you.

Thanks fellas, we'll see you soon... To all you other Team guys out there, "GET SOME"

God bless Jason and his family. Rest in Peace.

156bwt 26yo m

had to sub 4/4 chins/dips

28.40 - brutal

severe pain everywhere from the last two days. i just started crossfit, and dont think the X3 for pulls ups and dips are going to work today, any substitutions i can do?

Good wishes to Jason's family, especially his children. My your spirit join with the spirit of justice to defeat those that started this war.
---

I found an interesting way to simulate muscle ups:

Combine these exercises:

With a parallel grip (palms facing each other with wrists 1/2 way between supination and pronation), pull up with torso curl then move into full inversion while continuing to pull with the arms.

On seated lat pull down cable machine. Use one hand grip on D-handle and pull down, all the way into shoulder extension with elbow behind you. Then "flip the grip" and continue into a tricep extension push-down. Only possible as single arm exercise unfortunately.

These two variations seem to simulate the muscle up in my mind. Any thoughts? Email them to me at jjnnww(at)gmail.com, please.

My modified WOD (M/36/214 lbs)

50 squats
5 pull ups with torso curl
35 squats
5 pull ups into inversion
25 squats
one arm pull down into push down
-- 40 lbs x 5 reps x 2 sets each arm
15 squats
one arm pull down into push down
-- 40 lbs x 10 reps each arm
-- 50 lbs x 10 reps each arm
15 squats
10 dips

total time: 17:17 seconds

There is no way to express the honor and respect I have for men like Jason and all the other men and women who have given the ultimate sacrifice. Godspeed Jason.

19:22 MU's assisted with a chair.

Hello, is the 3:1 sub ratio for pullups/dips strictly for a bar? Would it be less if I am using rings, like maybe 2:1? I have access to rings but am still in recovery from shoulder surgery, and doubt I can do much more than a muscle-up or two. Pullups and dips I can manage. Thanks in advance.

M/48/5'10"/171

"Jason"

For time:
100 Squats
5 Muscle-ups SUB 20 Pull-ups & 20 Dips
75 Squats
10 Muscle-ups SUB 40 Pull-ups & 40 Dips
50 Squats
15 Muscle-ups SUB 60 Pull-ups & 60 Dips
25 Squats
20 Muscle-ups SUB 80 Pull-ups & 80 Dips

32:02

age 41
bwt 205#
stat. bike - 15 min
c2 rower - 15 min
3/4 mile run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU minus dips, pullup and over head squats
WOD - 32:42
all sets broken
subbed bar dips and pullups @ 3:1 ratio.
*Thankyou Jason and family for your ultimate sacrifice!

age 41
bwt 205#
15 min. - stat. bike
15 min. - c2 rower
3/4 mi run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU minus dips, pullups, and squats
WOD - 32:42
subbed bar dips and pullups @ 3:1 ratio for muscle ups.

#121 - Davin
I'm in the same boat. Just started these workouts last week, and I was really feeling stiff from the last 2 WODs. It only took reading about Jason and the first couple of posts to motivate me to sack up and do it, though I definitely had to scale it. In my opinion, you should try cutting it back and taking the time you need to complete it. The last 2 sets of pullups for me were all in sets of 3 because I was so wiped.

30/175/m

50 squats
9 pullups + 9 dips
25 squats
18 pullups + 18 dips
15 squats
27 pullups + 27 dips
10 squats
36 pullups + 36 dips

23:30

Ready for a rest day.

Thank you Jason

Subbed strict pullups/bar dips for MU

22:08

"We sleep peacebly in our beds at night because rough men stand ready to do violence on our behalf"- George Orwell.

RIP S01 Lewis. You will be missed.

39:27
Sub 2:1 Jumping Muscle Ups (40 rings at head level, 60 at chin level)

#99
http://www.beastskills.com/tutorials.htm
has a great section on mastering the MU and many other CF exercises.

35/M/84kg

No rings, can't even try muscle ups on the bar I use for pullups. Subbed jumping chinups 4:1 and bench dips 4:1 for each muscleup. All chins to the sternum.

Found out that 4:1 plus 4:1 was too much since I had to do this prior to grappling class - too wrecked to spar as much as I need to be sparring. Need a different ratio or maybe I can sub in Knees-to-Elbows 3:1 or 4:1; or L-Pullups or weighted dead hangs 1:1, plus the 4:1 for dips. I need to practice all three of those more.

100 squats - unbroken
20 jumping chinups - unbroken
20 bench dips - unbroken
75 squats - unbroken
40 jumping chinups - here out, all sets broken.
40 bench dips
50 squats
60 jumping chinups
60 bench dips
25 squats
80 jumping chinups
80 bench dips

27:50.00

Then BJJ class for 1 hour and 45 min.

45f/137#
Jason:38:38
Sub 3ea ring dips/body rows for MU
That false grip is coming alongm
You were def in my mind Jason throughout. No complaining tday. May u rest in peace and may your family be comforted in the knowledge that so many are honoring your memory and supreme service.

Going back to CFNYC to get some more tday!

To Jason and his loved ones, our immense gratitude for your sacrifice.

-marsha

Jason and his loved ones,

forever in our hearts! i'm so very sorry!

steve

#98 - Jerry Hill! great job, buddy!

sub'd jumping bar muscles-ups 1:1
33:30

my hands are abit chewed-up from the bar and I can hardly lift my arms now. shall we take a Rest Day tomorrow?

36yom 150lbs

CFWUX3 PU&Dips 5reps
Subbed 3:1 pullups&dips:MuscleUps

All Squats broken to sets of 20's
All Pullup/Dip combo broken to sets of 5reps.
Couldn't finish.
24:10 After last round of squats
29:30 After 30 dips and 30 Pullups, (needed to do 60 to finish), then HELLO PUKIE!

K: 56 minutes, jumping pullups and dips sub for muscle-ups.

That does it, I'm taking tomorrow off.

I don't know were all the energy came from to get thru this, given my first Murph was almost an hour.

43/160/M

100 squats
Sub 15 pull up - 15 dips
75 squats
Sub 30 pull up - 30 dips
50 squats
Sub 45 pull up - 45 dips
25 squats
Sub 60 pull up - 60 dips

35:13

As a father of three, this really hit home knowing Jason left behind 3 of his his own, and they are without his dad. Our heartfelt prayes go out to Jason's family, and kids.

JASON...

"As your body lays to rest...your spirit rises!!!"

20:43 (complete work out)

"Teams and Shit"

Nicole:27:32
100 squats/20 pullups
75 squats/40 pullups
50 squats/60 pullups
25 squats/80 pullups

I think I might stop into the sporting gooods store and see if they have any rings... :)

the crossfit notifier:
http://www.angrydalty.com/crossfit.htm

20:43

TEAMS...

RIP, men. Your sacrifice will never be in vain for those who know the truth.

Sean 36m 183lbs

100 Squats/20pu 20dips
75 squats/40pu 40dips

Failure begins
50 squats 45pu 45dips
25 squats 60pu 60dip

Wussed out and went 3:1 instead of 4:1 on last 2 sets.
31:10

RIP JDL

32/m/190

25:00 min

"It is the soldier, not the reporter, who has given us freedom of the press. It is the soldier, not the poet, who has given us freedom of speech. It is the soldier, not the campus organizer, who has given us the freedom to demonstrate. It is the soldier, who salutes the flag, who serves beneath the flag, and whose coffin is draped by the flag, who allows the protester to burn the flag." - Charles M. Province

Thank you for your service Jason and Godspeed.

35:01
Subbed 3:1 (pullup/dip) for muscle up.

I'm getting a little jealous here, after about 1.5 months of crossfit, I've yet to meet pukie. Maybe I'm not trying hard enough?

#61 DJ-
Very well said.

To Jason Lewis' family and friends, our thoughts and prayers are with you in this difficult time. May you find comfort in the memories of your times together. We won't forget.

Kate, J, N, & L

RIP

bw 170

subbed 3/3 for muscle ups

24:28

28/m/160

26:20

Subbed 3:1 on the muscle-ups.

To Jason and his family...Thank you.

subbed 2:1 pull up & dips
32:44 i would enjoy a rest day now after my first 3 days of crossfit

RIP, Brother...Thank you for your sacrifice. We will carry on the fight for you.

-Dennis
OIF IV

Hooyah Jason. You are truly a hero in every sense of the word. I will proudly tear myself apart today knowing that you gave everything for us. This WOD is for you and I will do it often in your memory. Gone, but never forgotten.

God bless you and your family.

"Fire it up.... HOOOOYAAAAAH"

"Jason"

subbed 2 ring pull-ups/2 ring dips for every MU, for the fist two rounds, then 1/1 for the last two rounds.

Time:

27:46

Not fun after yesterday's ring dip session!

31yom@185lbs

subbed 3 PU and 3 dips for 1 MU.

26:56

20/ M/ 1.82m/ 79kgs/ Apeldoorn, The Netherlands
5th month

"Jason"
as rx'd
Time: 15:33

sub 3pu/3dip : 1 MU

18:25

Rest in peace. May God bless your soul.

Godspeed, Jason, and may God protect your little and loved ones.

==============
31m/6'3/215

arms/chest/back trashed from last 2 days
instead did
500m row--> power cleans 75kg-->overhead squats 50kg
15-12-9 : 19:03

==============
remembering also our friend, CPT Steve F., Iraq.
Rest easy, brother.

To all who post hear remember, "We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would us harm". George Orwell.

To the family, THANK YOU IS NOT ENOUGH. Hold your head high.I pray God will heal your pain.

To Jason's family: My prayers and condolences are with you.

Called my wife after reading the comments and told her I loved her, and asked her to hug our 2 kids.

I can't do a muscle-up, but I am gonna crush myself with dips and pull-ups in honor of Jason. I also will be working my ass off for those that were killed and injured in Minneapolis yesterday, and for those rescuers and emergency service providers who set aside everything to help.

WU
.5 mi. walk on treadmill and stetch
WOD
interrupted

m/37/6ft/168

100 squats
5 pull-ups
5 dips
75 squats
10 pull-ups
10 dips
50 squats
15 pull-ups
15 dips
25 squats
20 pull-ups
20 dips

Time: 19:40

My sincerest condolences to the friends and family of SO1 Lewis. Fair Winds, Jason.

A special thanks to coach and the Crossfit community for putting these special workouts up in honor of those who have given their lives to serve out country.

As far as the muscle-ups go is there a specific length the rings should hang down from the bar and also is there a specific width they should be apart from eachother? thanks

=======R.I.P. for only the dead have seen the end of war====

RIP Jason. I will raise a glass to you and your family and give this WOD my all.

Muscle Ups on bar as no rings

14:43
Started Burning on the squats around 80 on the first round, I enjoyed the misery of all the subsequent reps.
Nice deep stigmata looking wounds on both hands, where I have ripped all the skin of my palms.
Was really a case of blood, sweat and tears this one. But as I say 'Pain is Temporary'

Best of Luck for tomorrow's WOD.

'Pain really is temporary'

Respect to brothers and sisters in the Coalition Armed Forces out there.

Bwt: 133

As Rx'd:

10:27

32 yom...5'10", 190 lbs...

For time:
100 squats
15 bench dips (no pullup bar)
15 pushups
75 squats
30 dips
30 pushups
50 squats
45 dips
45 pushups
25 squats
60 dips
60 pushups

32:15

Thank you coach, and godspeed, Jason.

My heart is breaking. It's been a while since Coach and Lauren have posted an in memoriam WOD, and I was overcome with grief at Jason's demise. Maybe what got to me was the picture of his grieving family or perhaps it was the absence of a heart warming Saving Private Ryan story. I don't know, but I'm mad, at whom I can't say: it's that pick a bar fight punch a hole in the wall rage at Jason's death. And, yes, I'm plently mad at the loss of another American warrior blown up by a remote controlled booby trap for trying to stop Iraqis from blowing each other up. Perhaps some day in the future, we'll have a clearer picture of Jason's sacrifice, something catchy like "if you worship, thank God, if you worship in a church, thank a soldier," but right now I'm sick at this endless occupation and its pinprick killing of the best of our best. Jason, you're gone but truly not forgotten. To his family and comrades, his death has deeply affected us at CF, and we will always hold close to our hearts the example of his life and service. Fair winds.

you all are nuts. Whoever suggested three times the pullups and dips eaquals one Muscle up is nuts too.

Tried 100 Squats with a 25lb DB
15 Pull Up
15 Dip
75 Squats with 25 lb DB
30 pull up
30 Dip
50 Squats no weight
40 pull up

...aaaand Pukie

you guys are nuts
I'm taking a nap now....

to #167,
Amen. Couldn't have said it better myself.

To Jason's family and friends,
God bless you all. You're in our thoughts and prayers. Rest in peace Jason.

wow, no rings, all those dips and pullups after yesturdays pull up fest..... well all for jason, thanks mate

RIP brother.

Speal... as always, you are one badass mofo...

42yo/177#

rx'd- 18:44

As Rx'd
18:12

jason and family god bless you. thank you.

#165 speal you are an animal. that time is ridiculous. it takes me that long to do the 30 mu WOD.

Subbed 2 for 1 on the MU's, with dips and pull-ups.

33:00 for both Zack and I

Thank-you Jason Lewis and family for your sacrifice and know that you and yours are in my prayers.

Jumping bar muscle-ups 29:09

As Rx'd
39:05
Squats were no problem. MU's were a different story. Last set took 17 min. Last one took three attempts. How tempting it was with 5 to go to bang out 15 pullups and 15 dips and be done with it. The only good news is that I learned a more productive kip that will help a lot in future WODs. Without it I would still be in my garage trying to summon the strength for one more MU.

Thank you SO1 Lewis for serving and thank you to his family for supporting him as he served. May the peace of GOD surround your hearts and see you through this time.

41yof 165
12:04
as rx'ed
subbed on my knees overhead pulldown to chest then press down to tri ext all close to the body with 15# weight on each cable.
stationary biked 30 min to flush legs,
1.25 hr yoga class
Thighs DO NOT want to move body up or down stairs:)

RIP Jason.

27:00

The type of comments eveyone is leaving to honor Jason is what seperates this website / phylosophy from all the other crap out there. It really is moving to read this and I hope someone gets these threads to Jason's family members so they can see all the kind words everyone is leaving for him.

RIP...what better way to celebrate a fallen soldier than to endure this pain and joy in his honor. Great WOD.

Chris from Vancouver, Canada.

21:26

Had AF PT today. After the warmup it was a track workout. Runs were to be performed @ 80% effort:
100m/200m/300m/400m/600m/800m/600m/400m/300m/200m/100m

Sprinted hard on last 200m run.

Good workout, 2.5miles total.

Looking forward to the rest day and getting back on the true WOD schedule.

Age 29
BW 165

I have been doing Crossfit for a few months now, and love the results I'm seeing. I play a lot of competitive beach volleyball and though I have seen tremendous vert and forward/backward speed improvements, I am wondering if there are any Crossfit exercises that address lateral explosiveness?

I get emotional about few things, but my eyes well up every time there is a new Hero workout. At the same time I feel a pride well up within me to know that there are men out there who are not only willing to die so that I may be free, but who literally give their lives to training so that I can sit in the comfort of my home and not worry about the fight coming to me. These are true warriors. Words can not explain the gratitude I hold for Jason and men like him, who run toward the sound of gunfire on my behalf. Thank you. Thank you to his family for supporting him, and please know that many, many thoughts and prayers are with you. I hope we can make our lives worthy of your sacrifice, by always pursuing excellence, and continuing to defend –especially here at home- the freedom you worked so hard to provide.
Hooyah!

Coach, thanks for honoring REAL heroes with workouts, and thanks for making them hard. It’s a good reminder of how hard these elite warriors put out every day.

Adam Ulm
Crossfit Flood

G_d Bless you Jason, our warmest thoughts go to you and your family...

Me: 41yo/M/5'10"/190lbs

I scaled back a little and ended up doing 195 good squats, 75 pullups (some strict, some kipping and some jumping) and 75 good dips. I did not time it.

G_d Bless our troops,

Billy

22/m/195lb
wod: 26:15
thank you, Jason

Fair Winds, Jason.

My heartfelt condolences to family, friends and brothers in arms.

RIP

as rx'd 21:23 hands turned out with full arm ext.

Deepest sympathies to Jason and his family. Thank you for all that you are and continue to be.

I was feeling guilty after yesterdays WOD. I must confess that many of my push ups were dishonest (the last 5 or so). And lets not mention the HSPUs. I did wake up sore and sorry, so I must have done some work.

I am two weeks into crossfit, and I have been doing my absolute best to do the WOD as rx'd. Today Jason gives me the opportunity to make up for my laziness yesterday. I will finish as rx'd even if it takes all night.

RIP Jason.

53:17

2nd crossfit coming off a broken back, subbed pullups and dips for muscle ups

Modified WOD...sub'd MU's with assisted pu's & push-ups...

The first & second round used band-assisted - third was machine-assisted - fourth was jumping-assisted...sheesh, I gotta get better at those bad boys...

Time - 20:25

Adding to the other comments, my own prayer for Jason's family...May all of the souls of the faithful departed rest in peace & let the perpetual light shine upon them.

Donna, Jack, Max, and Grace - May God's angels stand by your side. May his holy grace comfort you. God bless you and thank you for service as a spouse to our nations finest warriors.

M/35/5'8"/163

Sub'd jumping bar muscle-ups for strict muscle-ups.

15:30

Fair winds and following seas Jason. May King Neptune speed your journey home.

CONGRATULATIONS to KELLY & all of the other SPEED MERCHANTS...some of you studs had a combined time of yesterdays WOD & todays better than my single time today

anyway ... 34:33 all sqts over an Everlast heavy bag & all MUS were multiples of 5..or 3...or 2... except for the last one
#169 JOHN W thase are some very thoughtful words in your comment Ireally could not add anything except my THANKS to those who serve as JASON has.

35 yom/175

23:55

(last 15 MUs were jumping)

58.40

Subbed MU for 3 pullup/ 3 ring dips

Had to stop on 30 out of 60 pullups/ dips on the final set as I was going to puke and an hour is enough.

Sorry I didn't finish Jason. RIP. Condolences to your family.

My deepest sympathies...

23:04 as rx'ed, what a wopper. I thought it would be slower than this but I didn't miss any MU's and just paced myself. Squats were hurting during the second round. I hung the rings so they were in the middle of my forearm with my arms extended, this seemed to work well.

Pre-GFWU+Burgener's+KB's
Post-30,20,10 of 75lb OH squats and Abmat sit-ups=5:32

41/185/6'

Sub, used 45lb plate during PU and Dips other wise as Rx'd

18:45

Taking over your post Jason, Haze grey and under way.

Time- 22.25
All squats
Pullups 15,30,30,30
Ring dips sets of 5
last set 30 narrow pushups

19:08-As RX'd

31/m/215/6'5"

35:04

dips and pullups instead of muscle up. Started out at 4 dips/4 PU = 1 MU, had to make it 3/3 or I never would have finished last set.

There are way too many "Jason’s" here. From a fellow veteran my heart goes out to all those family and friends that are left behind. Thank you Jason for letting us be FREE to write, work and live free. None of us want to be in a war but we don't want to live in fear. Freedom has a big price. Let us pray that we can go back to giving our workout's female names and not for those who have sacrificed their lives for us.
Did Tuesdays work out today. Another Gang drive by shooting wrecked my work out schedule.
took 40 minutes. L puill up's are new to me. very tuff to perform. Completed as scribed.

Jeff-@ work-19:55
All MUs heavily kipped.

Male
Age: 30
Bwt: 135

As Rx'd - 20:26

Finished with: 100 Glute-ham sit-ups

Is Speal human?

sub 1 strict pullup and 1 bar dip for each mu

22:05

28 yom 220#
subbed jumping muscle ups for first 3 sets - rings 3 inches hinger than head
subbed 20 ring pull ups and 20 ring dips for last set

24:15
my triceps are fried

41 M
139 lbs

100 squats
20 pullups
20 dips
75 squats
40 pullups
40 dips
50 squats
60 pullups
60 dips
25 squats
80 pullups
80 dips

1:11

As RX'd, except sub'd 3X pullups and dips for the required muscleups:

:27::17::66

f/24/106

sub jumping bar muscle ups (bar at hairline)

16:37

My condolences to Jason's family, rest in peace jason.

CFWU x 3

WOD: "Jason"(scaled down)

Subbed 3 pullups and 3 dips for each muscle up.

26:32

Saepius Exertus, Semper Fidelis, Frater Infinitas, Sailor

My heart goes out to the family in your time of loss. The honor and courage he stands for will never be forgotten.

Semper Fi Jason

Let's see...more than 100 pullups on Tue...more than 150 presses on Wed...and now 50 muscle ups. Congrats to those of you who can fully recover from that. Not me. ...and I agree with the guy above, 3 bar dips/ 3 pullups = 1 muscle up??

Not in the cards for this 40 year old body today with already shredded upper body muscle fibers. So I did:

3 rounds of: 8 x 135# front squat
one minute rope skip
20 box jumps
10 x 20# burly ball throws
(keg toss style)

14:48 seconds

TO ALL, As the mother of Jason D. Lewis I have to write to you to say thank you for your kind words. They are a comfort to us at this difficult time and knowing my son he would think this was cool to be remembered this way by people who "truly get it" and we will always remember Jason with love and pride and his memory to Jack, Max and Grace will live on by his family and friends and all the supportive words you have shared. Thank you and be safe. Love, Jean in CT

42/209/m

WOD: Subbed jumping muscleups to the top of stone wall. 11:51

My condolences to Jason's Family.

Jason,
I remember you, even though I didn't know you.

Rest in Peace.

i have a couple things to say after crossfitting for a couple weeks. after doing 120 pullups wednesday, dips, pushups, hspu's yesterday. doing muscle-ups today does not give your muscle enough recovery time. training on muscles that are not recovered is not healthy. also, i know that you can't moan about things that are free. but, i vote for a push to get wod's at 3-5 days at a time. everyone's workout days and hectic schedules don't always work on 3 days on, 1 off. please email comments. i still love crossfit.

as rx'd 33:14

37m/69kg

Here's to you Jason!

25:58 as rx'd

#219

Does not give your muscles enough recovery time for what? To become ripped and rippled and as big as possible, so you can spray a tan on and pose for the mirror? Coach knows what he's doing.

#216 Jean-
Thank you for taking the time out of your grief to write. Please be assured to know that we truly will never forget Jason and his "brothers" that have gone before him and the sacrifices that they all have made for us.

Take Care,
Kate
(Wife of an Army SF soldier)

#219

I'm glad you "still" love Crossfit! But let's face it..."IF IT AIN'T BROKE DON'T FIX IT-SIMPLY IMBRACE IT"

32:07 w/ 50# weighted pullups/dips 1/1 for muscleups. BW:174 Y/A:58

37 bw190
in order-

100 Squats
15 pullups
15 bar dips
75 Squats
30 pullups
30 bar dips
50 Squats
45 pullups
45 bar dips
25 Squats
60 pullups
60 bar dips

24:08

My kids got up this morning like all other mornings, shuffled out and asked, sleepy eyed, what the WOD was. I told them it was a new Hero workout and they soberly asked to see the board. We warmed up, worked out and not once did they complain. It reminded me that they never complain during a Hero WOD.
We are proud to honor the fallen by putting our all into it. Thanks Coach for giving us the opportunity.

K-
WU- Row 500 m, raked for 1/2 hour
Subbed 3 bench dips, 3 jumping pullups for each muscle up. Tried to pace myself since my arms were still sore from yesterday, but might have paced myself to much.

Time- 34:52
Followed by mowing the lawn for 2 hours.

N-
Subbed 3 bench dips, 3 jumping pullups for each muscle up.

Time- 26:38

L-
WU- 320 m sprint
Subbed 3 bench dips, 3 jumping pullups for each muscle up. ROM is improving on the squats, keeps getting deeper.

Time- 20:55

Kate

m/33/5'9"/175-[93 days since CF Columbus Ohio]

CFWU

24:50
Subbed 3 PU and 3 Dips for muscle ups, failed completly after 2nd set of the last round of PU's and Dips (i cried, just 18 more sets!!!!)

Thank you to Jason for his service, and God bless the family that allowed us his service.

what a long slog that turned into.
55:08 but switched to a jumping muscle up at the halfway point. The first 15 muscle ups were okay but dropped off dramatically so after 15-20 failed attempts I lowered the rings to just above head height and jumped off the ground a bit.

good side was the fact that the last time the 30 muscle ups for time came it was nearly 2 hrs for me.

pre: warm up
post: zip

M/29yo/6'4"/202#

Damn HQ, I just got my first Muscle Up a few weeks ago....now this??

100 Squats
10 Bar Dips
10 Pull Ups (Strict)
75 Squats
20 Bar Dips
20 Pull Ups (Strict)
50 Squats
30 Bar Dips
30 Pull Ups (Kipping)
25 Squats
40 Bar Dips
40 Pull Ups (Kipping)

Time: 35:33
Hopefully we'll have rings soon so I can practice my muscle ups!!

#219, bear

If you are dissatisfied with the methodology, go somewhere else. No one here wants to read your complaints, especially on a day intended to honor someone, who by all accounts, would never make such an immature request as yours. If you are a troll, and are just looking to spark conflict, shame on you.

19/M/140

subbed pullups and dips (not rings, good advice John!) for the MU's. Scaled to pack, almost, a little less "MU's".
75 squat
5 x 3/3 PU+Dip
50 sq
5 x 3/3
25 sq
7 x 3/3
15 sq
10 x 3/3

21:28

I need to work on maintaining the lower back arch at rock bottom. Once I start getting past parallel, I get the butt wink. Squat Rx 1 it is.

May the wind be gentle at your back and the sun warming your face on your final journey, you will not be forgotten.

5050505050505050505050505050505050505050505050505

male/34/6'/184

subbed muscleups with X3 pull up and dip
assisted pullups and dips on last 3 rounds

time: 33:00

first Hero WOD thanks to thoes who serve

5050505050505050505050505050505050505050505050505

oh and kipped em all.

41yom / 148

CFWU x3 x15 (-PU, Dips)
WOD - Jason (RIP Brave SEAL) Time 29:54
This is what I ended up doing (Squats as rx'd, 4xPullups, and 2xRing Dips) so it looked like this:
100 Squats
5 Muscle-ups SUB 20 Pull-ups & 10 Ring Dips
75 Squats
10 Muscle-ups SUB 40 Pull-ups & 20 Ring Dips
50 Squats
15 Muscle-ups SUB 60 Pull-ups & 30 Ring Dips
25 Squats
20 Muscle-ups SUB 80 Pull-ups & 40 Ring Dips

This was brutal in a good way. Couldn't ask for a better WO to pay tribute to a fallen soldier

Jason--God bless you for your service and sacrifice. Fair winds and following seas.

To the Lewis family: please accept my most heartfelt condolences on the loss of your husband and father. Know that every time we do this workout named in his honor, we carry a little piece of him in our hearts--we'll never forget the sacrifice he made.

CFWU x 3 (10 reps, minus pull-ups and dips, push-ups instead--and tried to make them as "honest" as possible).

Brand X "puppies" mod--for time:

50 squats
9 dips and 9 pull-ups
25 squats
18 dips and 18 pull-ups
15 squats
27 dips and 27 pull-ups
10 squats
36 dips and 36 pull-ups

Dips were "beginner dips" and pull-ups were jumping. Went to the post fitness center to use the Gravitron machine, but it was out of order.

Time: 22:33

F/58/142

Godspeed, Jason. Thank you for your service and your selfless contribution to your countyrmen. You have created a debt we could never repay. My sincere condolences to the Lewis family.

BW 166 Time: 34:51
100 Squats
15 pullups (strict)
15 bar dips
75 Squats
30 pullups (strict)
30 bar dips
50 Squats
45 pullups (strict)
45 bar dips
25 Squats
60 pullups (strict)
60 bar dips

All for you Jason, Thank You.
1 hour WU on mountain bike :)
As Rx'd, subbed 4 pull ups / 4 dips per MU
29:50

16:35

Mr. Lewis GodSpeed. Lewis family my prayers are with you.

17:07
subbed reg. dips and pu for MU 1:1

Subbed jumping ring muscle-ups. Bottom of ring set at head height.

As modded in 18:08

Condolences to Jason's family and friends.

Cheers, kempie

My thoughts and prayers go out to the Lewis family and friends.

31:13
subbed 3 pullups and dips for MU.

Subbed 3:1 Ring PU and 2:1 Ring Dips.

41:12

What a workout. I started CF 3 months ago. If someone had told me to do this workout then in ANY amount of time, I would have thought they were a bit off their rocker. Also, I could not have done it.

I am so close to a MU, but don't quite have the technique.

4th WOD in a row and I am spent. Extra motivation provided by a large dose of perspective.

#219 Bear;

Do your best to complete the WOD’s…If you cannot complete as prescribed (RX’d) just do your best…

In the beginning, it seems that there is no way for your body to recover…it is this heavy randomization that makes this system work…

The complete breakdown of the muscle tissue and the subsequent rebuild when the body is able will develop lean (Efficient) muscle mass creating Crossfit monsters (Not freaks) AKA Speal, Opt, Aft…etc, etc, etc… (Although their posted times are freakishly insane!)

The heavy dosing to specific muscle groups will mandate your body to speed up the recovery process and create a body capable of a more rapid repair than otherwise capable if not pushed to those requirements…

The only way your body will not recover is when you are dead!

This is why we must pay respects to all those out there giving the supreme sacrifice…their lives for the good of others…rest easy young warriors!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

17:20

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Thoughts and Prayers For Jason and His Family.

Is there a way to assist yourself in doing muscle-ups so you can at least get use to the movement?

Scaled:
75sq
15jump-pu/15 dips
50sq
15 j-pu/15 dips
25 sq
30 j-pu/30 dips
15 sq
30 j-pu, 15 assist pu/45 dips

24:57 - I'd like to thank buckcherry and the song Crazy b-tch for getting me through the last few dips

The crosffit notifier
http://www.angrydalty.com/crossfit.htm

Workout:
100 Squats
5 Muscle-Ups
75 Squats
1 Muscle-Up
27 Pull-Ups
27 Ring Dips
50 Squats
45 Pull-Ups
45 Ring Dips
25 Squats
60 Pull-Ups
60 Ring Dips

Time: 1:47:40

A couple buddies wanted to try a WOD and they dont have a gym membership so we did it outside (41 celcius , 106 Fahrenheit).
100 squats, 5 strict pullups, 400m run
75 squats, 10 strict pullups, 400m run
50 squats, 15 strict pullups, 400m run
25 squats, 20 strict pullups, 400m run

time unknown but great workout

#219 Bear,

I have to admit, I thought this was a little cruel, however there is more (much more) to CrossFit than building large showy muscle: doing the same movement over and over on consecutive days is called "greasing the groove" and is an excellent way to facilitate increased neuromuscular efficiency. Look up "Pavel Tatsouline" or "Power to The People" to find out more.

In the kindest possible way, I would like to say you have no idea what you are talking about. You have found the most advanced fitness technology available (for free) to the general public: do some research, try it exactly as prescribed for several months and you will be astounded, assuming you eat right.

You may do 5 on 2 off. Just take a few days off so you are a bit behind first and it will work fine.

I have been riveted by this board today. First time doing a Hero workout. I was moved when I read the dedication last night. Thoughts and prayers to Jason's family and all of our fighting men and women.

To #219 - Bear
Bad timing w/ your comment. Horrible timing..

I started crossfit in early July and I had similar thoughts about overtraining and the schedule. Too many years of reading Mens Health.

Anyway, as a nation, we are obsessed w/ fitness and also the fattest nation in the world. I There is something to be said for pushing yourself and testing your limits. That's what our bodies are made for..

As for the schedule, I love it. I love not worrying about my next workout. It keeps me from making excuses.. Pushing yourself for 3 days makes that day of rest seem like a vacation..

It might not be for everyone.. Just my two cents. Crossfit rocks.

100 Squats
20 Pull-ups
20 Dips
75 Squats
40 Pull-ups
40 Dips
50 Squats
60 Pull-ups
60 Dips
25 Squats
80 Pull-ups
80 Dips

37:15

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

“It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement; and who, at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.” (T. Roosevelt).

Our True Heros are those who volunteer.

Semper Fidelis and Fair Wind Sailor.

Muscle -ups all jumping except one; 36:05.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

CrossFit Oakland:

Mike Minium

35:48 as RX'd!

M/44/160
Condolences to Jason's family and friends!

100 squats
15 pullups
15 ring dips
75 squats
30 pullups
30 ring dips
50 squats
45 pullups
45 ring dips
25 squats
60 pullups
60 ring dips
Time: 31:02

Fair winds!

My thoughts to his family.
I wanted to rest tomorrow, but thinking of your suffering I will give Jason 100%!

Subbed x3 pull ups/ dips (asst but with less than normal)
= 24:16

I get this butterfly in my stomach feeling after about 40 dips. I spent all my time on the pull ups and dips. The gym has been full of teenagers/ college students when I go at lunch while school is out. I could see two older boys snickering at the squats while I was snickering as I wached them do curls. Silly silly boys...
Erin

crossfit charlotte gives their deepest sympathy.
RX'd
Andy...25:39
Ben....22:23

25:35 Dips and Pulls

Jason: may the wind be always at your back

19:17

squats as rx'd, sub'd mu's for same number of pull up's and negative dips (60#).

196#

48:28 as rx'd

(at 24 minutes going into the last 20 MU's)

To all the Friends and Family of Jason I would like to express my deepest sympathies. I'm sorry I never had the opportunity to know the young man.

I think this is the proudest I have ever been of myself during a crossfit workout. I didn't think I would ever be able to pull out all 50 muscle ups yet I did the whole workout faster than my last 30 muscle ups for time.

46 yom 160# 21:50 as rx'd

100 squats 2:06
5 mu's :36
75 squats 2:11
10 mu's 2:32
50 squats 1:31 while taping my wrists
15 mu's 5:35
25 squats :34
20 muscle ups 6:39 (10 in 3:18 second 10 in 3:21)

5 muscle ups in a row on first set. then sets of 4's, mainly 3's, and 2's no single sets

Go n'eiri an bothair leat, Jason, and my condolences to Jason's family.

219 BEAR..every once in a while we catch a triplet such as this where all three days are tough & seem to use the same muscle groups.. its always tough for me ...BUT...its a great YARDSTICK to show you your weak areas
The 1st time I did 30 MUs for time I barely broke 30 mins... then..I got my time down to about 12 mins for 30 MUs.. I've never done 50 MUS for time before.. but now I have a baseline...& something to look forward to the next time this one comes up..
Also..if it's a TRIBUTE WOD'... you know it will be one of the toughest..& it should be.Hang in there Dude...you can do it!

40 YO/ F
Just started Crossfit yesterday. My hus