Early post! I'm pumped, no rest for the weary legs!

Wow, this is defiantly new. I'm going to enjoy this one.

May you rest in peace. Thank you for your service to this great country.

God Speed Mark Carter, and thank you for your service!

God bless Chief Carter, his family, and our military.

This looks like a great one. Never good when a new Hero WOD is added though. Gotta hit this one hard in honor of the fallen.

whats a squat clean

Definitively going to do this one strong tomorrow in honor of Chief Petty Officer Mark Carter.

thanks to mark carter fot his servies my prayers go out to his family and friends

Hopes and prayers out to Chief Petty Officer Mark Carter.

#7 sprwally
a Squat Clean is simply a clean. Often the clean is called a squat clean to ensure that the full movement is used/performed.
Not a power clean (bar caught in 3/4 squat).

Anchors Away Chief! I pray we can continue to serve and honor the path that you blazed for us all!

Mark Carter must have been one tough SOB. Thank you for your service.

Godspeed Mark Carter and my best to your family. Thank you for your sacrifice to our country.

Our prayers go out to Chief Petty Officer Carter and his family. God bless and know he will never be forgotten.

While I join everyone else in wishing Godspeed to CPO Carter, I also wanted to point out (assuming the caption is correct) that the man made E-7 by the age of 27...

That should say quite a bit about the man.

Never seen this workout before. May Chief Carter rest in peace, and his family I will be praying for.

Dang, never like to see these Hero workouts.
Despite that fact...thanks for honoring our Heroes Coach.

Thanks for your service and sacrifice Badger, and thanks to those that serve along with him..

Blue Skies, Frogman. May God Bless your Family.

SEAL chief killed in Iraq, Navy says
Staff writer
Posted : Friday Dec 14, 2007 12:03:13 EST

A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.

Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.

Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.

In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.

He received his current assignment in July 2006. Carter was selected for chief earlier this year.

“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”

In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.

“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”

Carter is survived by his father, mother, three brothers and four sisters.

damn

Godspeed Chief.

Heartfelt condolences to friends and family.

Fair winds and following seas, Chief.

ALLISON NYC,

LOOK FOR A TRADITIONAL MARTIAL ARTS DOJO THAT DRILLS THE BASICS OF HANDS AND FEET, GROUND FIGHTING AND WEPONS. OFFENSIVE MARTIAL ARTS I THINK ARE SOME OF THE BEST. YOU REALLY WILL LEARN HOW TO FIGHT AND DEFEND. REMEMBER, THE BEST DEFENCE IN DON'T BE THERE. HAVE FUN!

ROBERT S.
TUCSON, AZ

Chief Petty Officer Mark Carter thank you for service.

To the Carter family, my prayers are with.

GOD Speed CPO Carter - thank you for your service to our country.

#20 Champ:

Thank you for the info, it will make digging deep to complete his workout much more meaningful.

Tragic, the need to add yet another HERO workout to the mix. I will be honored to complete it through the pain in his honor.

BADGER, 3, 2, 1, lets get er' done!

Godspeed, and rest easy.

It's never a good day to see a new "hero" WOD. With humble thanks and a grieving heart, 3-2-1...go.

badger was one of the most humble, kindest respectable down to earth team guys i've ever met and worked with. he was one of the first people to expose and introduce me to crossfit. i can vividly remember waking up and starting my day off and hearing the rev of the c2 or the slamming of home-made balls or the dragging and pulling of weighted tires...then to see badger sweating his ass off with his earphones plugged in and zoned out. that was over a year ago and seems like yesterday that i just saw him. godspeed bro and thanks for everything. it was an honor and my pleasure to have worked for you and with you...rip and my prayers are with your family and everyone else in tacdevron 2.

sk1 russell

I was going to talk about the difficulty of this next WOD, however I will finish this one with super intensity in honor of Chief Petty Officer Mark Carter. God Bless his family and him.

A suitable name for a warrior. God speed CPO Carter.

#27
I'm with you bingo-Thank you Badger for the ultimate sacrifice, now everyone..let's rock it out for him.

godspeed badger

thank you for your service

M/23/6'2/218

This will be my first WOD in over a week. Just got back from Vegas Vacation and I will honor this man by pushing myself to the limit. May his family know how much his death means to those of us in the SOF community.

just hope my legs don't fall off

Godspeed Chief, Thank you for your service, my prayers are with your family.

where is the squat clean on the exercise and demos? I don't know how to do this lift.

Fair winds, following seas, Chief Petty Officer Carter. Thank you for what you did, I'll do my dead level best to live up to what and those who have gone before have given to us, and teach my kids about people like you.

Paul

Thank You Mr. Carter. I will say a prayer for your family. Fair Winds, following seas.

Deepest sympathies and condolences to the family and friends of Chief Petty Officer Carter. Bless you, and humble thanks to the Chief for his sacrifice.

Its reassuring to know we still produce and are protected such individuals. If I relied on television and the local newspaper, I may not have ever known about Mr. Carter and his sacrifice. Thank you.

This will take me a while, but I'll do every last rep as prescribed. I've never served, and though my heart beats strongest for Special Operations, I will always pray for each and every one of you out there and your families before I go to sleep.

RIP Badger. God bless and keep you and your family.

God bless you and your family, my prayers are with you and family.

God speed and fair winds. Thank you for your service. Heartfelt condolences to your family, friends and comrades.

Thank you, Chief.

Chief,

Your service and ultimate sacrifice made for your country will never be forgotten. Your efforts are appreciated by us everyday that we wake to enjoy the freedoms you so diligently fought for. May god bless your family.

I shall add your name to my list of heroes.

God speed, and god bless.

Couldn't make the gym tonight. Did a home workout. Kept the picture of Navy CPO Carter up on the computer and ripped thru the workout w/ his picture as motivation.

For time,

100 pushups
100 lunges
100 situps
100 squats

11:47

Badger, you did your part. Do not worry - we will hold the line, my friend.

Godspeed to CPO Carters family and THANK YOU for your service and to all the warriors out there.
God Bless the men and women willing to stand in harms way, in order for others to understand the power of a nation of free people willing to help them find that freedom.

Fitting that this workout is helping to prepare me to ship to BUD/S next winter. I'll put this out for Chief Carter. Secondarily, thanks to crossfit for its service to the military community.

He looks like such a good guy. That picture makes me so sad.
Not looking forward to any more pullups after Fran today. Augh!.

Reguarding the Dec 18 pic at the pool. That was me on the deck giving the instructions for the workout at a CrossFit Cert for the SEALS and other Military participants. It was my second trip to the Base in Coronado to do swimming instruction, and this time running technique as well. What an honor to be invited! Those guys kick ass.
Dave Castro was there leading the charge, along with other major CF players Coach Glassman (Check out his sweet new bike), Nichole, Mike From CF Long Beach, Steve from CF Marina, Brian MacKenzie from CF Newport Beach and others.

We came up with this WOD for them:

25 yard swim + 15 kettle bell swings
25 yard swim + 15 Pool pull-outs
5 rounds through for time

The top 5 guys came in between 9:25-9:35

Check out some more pics from the clinic here:

http://multisportsoc.smugmug.com/gallery/3999880#232669054

If you want a good "CrossFit Swimming" ass kicking come visit me anytime. :-)

Seeing todays Hero WOD really hit hard after just being at the SEAL epicenter over the weekend.

Kick ass on the Badger WOD people!

God speed.

"Fran"

2nd time as Rxd. 1st time last month in Pittsburgh 9:22

This time 7:22! 2 minute PR WooHoo

Thrusters: 11/10; 5/5/5; 6/3
Pull-ups: something like 5/5/4/4/3; 4/3/4/4; 3/3/3

I'll be pushing really hard tomorrow for Mark Carter.

ROBERT SUTHERLAND: what does traditional martial arts studio mean? That may sound like a stupid question but it seems like there are million types of martial arts. A few people have suggested krav maga. Do you agree with that? Thanks

God bless you and your family, Badger.

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

I'll be trying extra hard on this one....just cuz Badger and his comrades have given us the freedom to.

3...2...1...GO!

My sympathies to Chief Petty Officer Carter, his family, and his friends. Some of his friends are in the heart of this community. My heart is with you.

this wod sounds badass...badger is now
going to become my new favorite. Time to give it hell!

Did "Badger" tonight in honor of Chief Petty Officer Carter.
W/ 20# vest 28:26

i am so thankful that this community reminds me of our courageous brothers and sisters out there. thank you, CPO Carter for your service and your ultimate sacrifice. fair winds and calm seas to you, blessings to your family.

ck

i finally convinced my boyfriend to do a CF workout! his first "fran" is tomorrow for his PT. he's a pretty good athlete, and i am curious to see how he scores!

ck

Allison NYC; I had an interesting experiance with krav maga of arizona. Long story short, when they found out that I was an avid crossfitter they told me that they would not accept me as a student. Even though I was only there to learn self defense. My advice( for what its worth) Jeet Kune Do is a very effective self defense method,just make sure that your instructor is not just trying to take your money.
Aloha Poi Dog

Deepest condolences to the family and friends of Chief Petty Officer Mark Carter. I can not adequately describe the gratitude I have for the men and women who face the ultimate sacrifice EVERY DAY so I may live in safety. Words feel trite and inadequate…fair winds Mark.

May God bless you Chief. Thank you for your service and your sacrifice. My thoughts and prayers go out to your family and friends.

I hate seeing new workouts like this, and at the same time I can't wait to do this one. You gave your everything for us, and the least we can give is our everything for you.

Fair winds CPO -

Thank you so much for honoring our heroes coach. It's important to know our brothers are honored and remembered when they don't come home. De Oppresso Liber

My condolences to the Carter family, I hope this helps in any way.

Now to my comment:

They are joking with the 30 pull ups, Right?

Thank you for your service, fair winds and following seas, rest in peace, you've earned it!

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived." General Patton

3...2...1...GO!!!

Another perfect workout in honor of one of our best. Thank you Chief Carter.

In our thoughts and prayers always.

My condolences as well.

Fair winds Cheif Carter.

Fran tonight: 5:23 as Rxed.

Looking forward to a new warrior's workout, and I like the name. Badgers are tough little SOBS...similar I'm sure to the guys like CPO Mark Carter in DevGrp!

Check out youtube Badger video http://www.youtube.com/watch?v=2DsDBBpdjoI

The title says it all "The Born Killers" Certifiable little bad asses!

25/M/208#

Joined a gym in WA so haven't done the WOD lately. Sad to hear another warrior was killed.

Tues: excavated test unit to bedrock, for time. draw stratigraphy, for time. 8:30:00. No WOD- what a wimp!

CK- Good luck to the BF. Maybe he will join the obsessive world of CF!

CPO Carter, thank you for putting on the uniform when others could not. Godspeed.

#59 poi dog - What possible reason would the krav maga guys have for not wanting a crossfitter in class? I do Kyuki-Do and judo, and I know my instructor would be THRILLED to have a dojo full of superfit students. In fact, tonight in class he was getting on a lot of people for not working out outside of class.

AllisonNYC, if you find a school you are interested in I would recommend going and just watching a few classes. See if it's an environment you are comfortable with and how the students and instructors interact with one another.

God speed. As much as i love the hero workouts i hate what seeing them means.

I will be praying for your family and friends!

Rest well and thank you for the sacrifice Officer Carter.

RIP CPO Carter.....Fair Winds and Following Seas...

Can't wait to do this one tomorrow!

Fair winds, and following seas. Thank you Badger, for your ultimate sacrifice. Thank you Glassmans for honoring this man.

"We sleep well at night, knowing that rough men stand ready to do violence on our behalf."

Freedom isn't free.

Semper Fi, Chief...

Crap, I wish the Hero Workout list wouldn't get any longer.

Thank you for making the ultimate sacrifice to protect our country - God speed Chief.

Crossfit continues to humble me...just finished "Lone Survivor", and was reduced to tears by the actions of Murph and his team...now Badger makes an appearance. Godspeed to Mark Carter and his family. Your actions humble us.

This one should be more than enough to remind me of the loss of Chief Carter for a few days. I wish the best for his family and friends.

Onward to Valhalla, Warrior

A moment is observed for Chief Petty Officer Mark Carter........................................God Bless your family and thank you for you sacrifice! May we honor your actions through our's.

Your friends

Cunningham Fire

#74, love the quote.

just want to say thank you to Badger, as well as all of you out there that are serving and have served on our behalf and have championed the cause of freedom around the world. With my whole heart and on behalf of my family, Thank you very much for all that you do. I hate to see that we have another hero wod, but this looks like a real but kicker.

Still sore from mary two days ago, but I plan on hitting this one hard in honor of a true hero.

i second #76 don king... my heart broke a little when i saw a new hero workout had been posted.

TMOE bombarded me with text messages as I got to the gym tonight to continue my catch up to tell me to stand down on doing multiple WODs again to honor CPO Carter tomorrow by doing Badger. Glad I only did the Shoulder Trifecta, and cut the Deadlifts short!

For the Shoulder Trifecta WOD:
WU
500 meter row - 1:33.6
CFWU 1x
Shoulder Press WU
45#/10, 65#/5, 95#/3
Shoulder Press
135#, 145# fail, 145#, 150# fail, 150#
Push Press
115#, 135#, 155# sloppy, 155#, 165#
Push Jerk
65#, 95#, 115#, 135#, 55# fail on 3rd rep

Cooldown Shoulder Press
95#/5, 95#/8, 45#/12

Started to do 3-3-3-3-3 Deadlifts, but quit after first round because doing DLs at 10:30pm didn't seem like a bright idea with Badger waiting for me tomorrow.

God bless the Carter family, and thank you Officer Carter for making the ultimate sacrifice for all of us.

dittos to John #29

I'm sorry to hear another soldier has lost his life. My condolences to his family and loved ones.

Goodonyer badger. Lions lead by sheep once again.

Thank you Chief, God bless you, may He, and we, care for those you left behind. Lest we forget.

Thanks to Champ and sk1 Russell also for telling us more Badger's story.

Honor, Mark Carter, and Blessings.

My condolences go to Mark's family and friends. He was a "brother", friend and teammate of mine. All in, all the time. Godspeed.

Thank you for your sacrifice Chief.

"Blessed are the peacekeepers, for they shall be called the Children of God."
Matthew 5:9

Mark, you are a good man, and will be missed. I'm glad to have met you and sad to see you gone. I am looking forward to pushing myself through this workout in your honor. Hey, say hi to Mike for me up there okay? I'm sure the two of you will be buds. And watch over your brothers still out there in the fight as you all always do....

God Bless you and your family...I have nothing but support and love for you troops...all the best....war sucks

Rest easy, shipmate.
Gunny

p.s. I'm going to be so broke off...

Squat clean demo can be viewed as a slide show to the right (in the yellow section) of the exercise demos. Just to the right of the Exercise demo videos.
Squat Clean is a full range clean down to the squat position. Most people just do power clean with little or no squatting to the movement.

When a picture is posted like that, it’s like a kick in the guts. There are not enough “thanks” for people like him. I’ll pray that God will welcome him home and comfort and protect his family. Fair winds and following seas, Chief.

And for a great way to respond to the other men and women serving us around the world, watch this YouTube video.

http://www.youtube.com/watch?v=gr9Zb3sTfYg

Freedom isn't free but the armed forces will pay for most of your share.

Rest Easy Brother

Rest Easy Friend - Your In A Better Place Now.

For you, I'll give 100%. This shall be grueling, but an honor.

With the passing of another Hero and it being the holiday season, now is a great time to give thanks for all that we have. Let your friends and family know what they mean to you. Thank you,Mark, for your sacrifice and to all those who serve in the armed forces. You sacrifice so that we can live free.

AMDG

Mark, thank you for your service. God bless you and your family. Reading the story of another yet hero gives me more motivation to pursue in a career like yours when I graduate.

As Rx'd: 26:15

Rest in Peace our Fallen Soldier. Once a Chief, Always a Chief!!

Here is the poem, "The Watch", it is read normally at retirements (I also think it is important at a sailors death).

The Watch

This sailor has stood the watch
While some of us were in our bunks at night
This sailor stood the watch

While some of us were in school learning our trade
This shipmate stood the watch

Yes.. even before some of us were born into this world
This shipmate stood the watch

In those years when the storm clouds of war were seen brewing on the horizon of history
This shipmate stood the watch

Many times he would cast an eye ashore and see his family standing there
Needing his guidance and help
Needing that hand to hold during those hard times
But he still stood the watch

He stood the watch so that we, our families and
Our fellow countrymen could sleep soundly in safety, Each and every night
Knowing that a sailor stood the watch

Today we are here to say
'Shipmate... the watch stands relieved
Relieved by those You have trained ,Guided, and Lead
Shipmate you stand relieved.. we have the watch..."

"Boatswain..Standby to pipe the side...Shipmate's going Ashore.."

Fair winds and following seas, Chief. Thanks for keeping the wolves at bay. May we always honor your sacrifice.

29/f/110

just did fran

3:52 (PR!)

god that sucked. glad i had eric there to yell at me to keep going.

pre: 1 hour dance class, burgener WUx2
post: coughing, shaking, sweating and more coughing

eric's first fran

34/m/145

fran with 65#

5:02

GREAT job eric!

Condolences to Chief Carter's family and teammates.

I hope soon we can go back to having more new workouts named after girls, none after fallen warriors.

My heart sinks knowing we lost another fine soldier,
Thank you Chief Carter for our freedoms!! I will pour my sweat tomorrow in your honor.

Prayers to best memories for his family!

Allison,

I feel like I'm coming in on the middle of a conversation, but if you're looking to learn self-defense you should be cognizant of the difference between martial arts and combatives.

To learn a martial art, you have to be willing to dedicate the money, attention, and above all time. It may take a while (depending on the art) before you reach the point where you start to become more dangerous to an attacker than you were without training. Martial arts can be very rewarding and beautiful to watch.

Combatives, on the other hand, are disciplines that teach a few simple, effective methods that are not artistic or useful for sport, but help you kick a** if necessary.

I can personally recommend the Unarmed Self-Defense course from Insights Training Center (www.insightstraining.com). (Crossfit connection--I first heard about CF from a friend I met in an Insights shotgun class.) I've taken this class three times, including once with my wife.

Their system was developed in part by one of the developers of the Army Special Forces course, John Holschen. The focus is on being simple and "nondiagnostic"--you never have to think, "Oh, he's throwing a right hook with his left leg forward, I need technique #43."

Fair winds and following seas Chief Carter, you will be missed, and this world is saddened by your absence. My thoughts and prayers to your family and friends.

I was debating sitting today out to let shoulders that are trying to be injured recoop some. can't now.

Chief Carter, may you rest in peace. There are no other words that fit.

TwiSter,

Finally! It's good to have you on the boards. And thank you for your service sir, you're a solid mentor and a man I am proud to call a friend.

Thank you for your sacrifice Chief Carter. Best wishes and deepest sympathy to your loved ones.

7--hang squat cleans are shown in slide show in crossfit demos (slide shows on right)

To Chief Mark Carter and the Carter family - I am humbled by your service and sacrifice for those of us at home. You will not be forgotten by any of us. I send along the best of thoughts and prayers to your family. Rest in peace.

It would be nice if we did not have to create new Hero workouts, but because of these guys we are able to have the freedom to do so.

Thank you Chief Carter for your service and as always, we will push ourselves harder in your honor.

Thank you to all the Heroes that allow my young boys to sleep safely each night. Special thoughts and prayers to the family and memory of Chief Mark Carter.

Humble thanks and heartfelt condolences to your family Chief. I will hit this workout hard in your name.

RIP, Chief. Condolences to his family and friends.

Chief Carter, thanks for your service and honor to your country and Teammates. Godspeed and deepest condolences to your family. No question of intensity or focus on this WOD in your honor.

#28 SK1 Russell, drop a line sometime. I'm now in the JAX area taking a break, ITCS(SW/AW/FPJ)

Thank you, Badger.

Fair winds.

-D.

In honor of the Chief...

May the Carters find peace this holiday season...

B

For Those Who Fought For It - Freedom Has A Flavor The Protected Will Never Know!

To Those Who Died For It - You Will NEVER Be Forotten!

Semper Fi Brother!

RIP, Chief. Condolences to family and friends

WOD #2
M/32/78

3 x
- 15 cleans each Hand - 12.5 Kg Dumbbell (new to O lifts)
- 30 Jumping Pull ups (palms towards)
- run 800m

32:27

Fair winds.

My thoughts and prayers are with his family and friends.

Rest in peace, Chief. All gave some, you gave all.

21/m/175lbs

"Badger" as rx'd
37 min

And when he gets to heaven,
To Saint Peter he will tell,
1 more trooper reporting, Sir,
I've done my time in hell.
From Some1 to Another1, God Speed.

A member of the NSW Development Group is nothing less than a national treasure. We should all be humbled and honored by his example. Fair winds and calm seas, Chief.

thats a freaking sweet team guy beard

Allison_NYC- I train at a local KM studio. As a 5'1" female, it's terrific. Much will depend on the quality of your instructor, but that's true everywhere. My chief instructor is heavily focused on technique. In a real Situation, hormones (adrenalin) will kick in and we will use all the power we have - he trains technique so the power is applied on the correct muscle memory pathways.

If you want more info, email me and we can discuss.

First let me start by saying that I am currently in the Navy stationed in Everett WA. I’ve been training up at MT. Baker Crossfit for about 10 months now. I am working towards going to BUDs, and hopefully I will be there sometime this spring. That being said, I feel absolutely honored and privileged to belong to this community that so many of our nations heroes also belong to. To all the US Special operations folks who read this, THANK YOU. I only hope and pray to one day try and do justice to these great guys that gave their lives in service of this country.

Every time we lay a hero to rest I always remember what George Orwell once said.

" We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm. "

May you rest in peace Chief Carter. We will continue to carry the torch and honor those who have fallen before us.

From all of us here in Virginia Beach, Crossfitters and not, thank you for your service Cheif Petty Officer Mark Carter to our country. Our prayers are with your family and friends.

~J~

39/185/6'3"

52 Min.

Badger, not the best time to be posted I'm sure, but I thought of you often throught the workout, and never quit once - in your honor. Thank you for your service, God bless you and your family.

My condolences to the Carter Family. I appreciate Mark's service to our country and his unspoken willingness to pay for my freedom with his life.

Best,

Jon

Chief, Fair winds and Godspeed on your journey. There is a special place for men like you, our heroes.

My deepest sympathies and heartfelt condolences to your friends and family.

Shipmate, the watch stands relieved.

Fair winds and following seas Mark Carter. Thank you for your sacrifice. Thanks to your family that produced such a fine warrior as you. Thanks to your teammates, who have picked up your pack and redistributed the load. You truly are what makes America what it is... a hero. Hold fast, and enjoy your place in Valhalla.

RIP, BROTHER.

Godspeed to you Mark and may God Bless your family. We will never forget. Thank you.
We will do "Badger" to the best of our abilities, in your honor.
Peace

God Bless Chief Carter and all who go in harm's way for others.

Charles M. rx'd 37:00 flat.

That was a kick in the nuts!

As rxd: 41:15

Thanks for a good one Chief! RIP brother!

EOD1 Nick Matics

CFWU x2

time as rex'd

41.35 + r.i.p

God Speed Mark Carter....

Hooyah, Chief.

32F, 140#, 5'4"
With 65# full squat cleans: 36:56

That wod was worthy of a DEV GROUP operator.
As rx'd 42:39

Thank you for paying the ultimate sacrifice Chief . . . you are the true hero. I pray peace for your family and friends.

Nadia you are a freakin' machine! Awesome time!

Thank you Mark.

49m/5'10"/225
as rx'd...(jump PU last two sets)
28:41

30/m/180

#141 Nick - What MU are you with?

As Rx...42::21

My day started off great! Received the cookies Spider Chick sent, frickin good! I knew I was going to pay for it, but I couldn't resist - Thanks Spider Chick!

I was hurting after the first round...and just went downhill from there.

Mark - RIP Brother!

EODC

Made up Fran and ran a mile afterward.

25/5'9"/131 lb

38:25 (with 29.5 kg Cleans)

27/6'6"/201 lb

48:18 (with 44 kg Cleans)

Just hearing and reading stories, I bet Mark was a great guy. I bet Mark will be greatly missed and my heart goes out to his family and friends. I hope they find peace.

RIP Badger

I'm gonna head to my local globo gym tonight for a change and hit this hard. My thoughts go out to all Brit and US forces keep up the good work guys.

29/M/175

38:00 (on the wall clock)

Had to sub HPC for the last round, all else as rx'd. Very, very tough, and absolutely reverent. God speed.

Love his beard. Wish I could get authorized to have one.

RIP Badger.

Yesterday

400m of walking lunges = 13:43 (PR), 390 steps
(Aug 28, 07 time was 15:23)

C&J 65# x30 rep = 6:58 (PR)

Erin

#123 Paul - I was going to use the same quote. ("For those who defend it, freedom has a special flavor the protected will never know")

Badger must be especially enjoying the banquet.

Fair winds and following seas, Chief!

Thanks Coach for honoring our heroes.

God Bless you, Chief Carter. You, your family, and your friends are in my prayers.

Thank you Mark for your service to our safety and our country. I'll never agree with war, yet it seems to be something that we have no choice in at times. It'll be an honor to brave through this workout.

Alli NYC, why don't you just make trips up to Tony Blauer's and learn (and eventually teach) his methods? I think it would be great to have a female crossfitter also teaching other women about crossfit methodology and perhaps tactical responses to physical threats. You seem to travel a lot; just a thought.

Fran last night, as Rx'd: 2:20. I sucked wind and almost met Puckie for the next 15 minutes after.

The pullups were great, however I cannot go as far down as Nicole/Eva/Greg, etc. In the thrustuers, I squat as far as I can until I feel the "knives in my hip sockets" and then thrust up.

Anyone know what causes this and how I can gain deeper flexibility in my squats?

i am new to crossfit and apparently i also can't read. can someone explain if this is a total of 90 reps of squat cleans, 90 pullups and 2400m run?

i thought the fran was 3 rounds of 21, 15 and 9, or a total of 135 pullups and 135 thrusters (which , obvioulsy was unable to complete). looking at some of the impressive times posted, i realized i misread it.

thanks

Mark Carter,

God be with you and your family. Rest in peace.

This one's for you, chief.

The tribute notwithstanding, this seems like a really poor workout choice in light of yesterday's (ie, too similar). Just IMHO...going to sub something to avoid injury.

Todd -

[quote]
Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
[/quote]

means do 30 x 95# cleans (full squat), then 30 pull-ups, then run 800m

repeat all three

repeat all three

total is 3 rounds of {cleans, PU, run}

Fran is {thrusters, PU} done in 3 declining-number sets - a set of each 21 times, followed by a set of each 15 times, followed by a set of each 9 times.

Watch the videos (left sidebar; http://www.crossfit.com/cf-info/excercise.html - safe)
and search for "Fran" as an example.

I will do this with no grumbling or complaining. I don't think Chief Petty Officer Mark Thomas Carter would gripe any.

Whenever you see someone in uniform, whatever branch of the service, always take time to thank them. Sometimes the ones I thank seem a little tired of it, but most of the time it makes their day.

Todd -
Yes, the totals are correct, but you partition the reps as outlined there.

I.e. you do 30 squat cleans, 30 pullups and run 800m, 3 times.

For Fran, you do 21 Thrusters (with 95lbs), 21 pullups, 15 Thrusters, 15 pullups, etc..
i.e. a total of 45 each.

Hope this helps.
-- Chris

RIP Warrior, thank you and Godspeed!

I love tough workouts for sure. However these are bitter sweet workouts to say the least.

Godspeed and god bless the ones you left behind Badger!

Elvis #149

MU5

On deployment in Rawah until May

You?

M/40/5'11"/200

39:37 (65# 30-15-15) (barrel pu's)

F/37/5'6"/137

36:55 (45#, jump pu's)

Brutal WOD and fitting--thank you, Chief Petty Officer Mark Carter, for your service and sacrifice.

My condolences to CPO Mark Carter's family and friends.

bw 170

subbed power cleans after round 1

32:48

42/f/5'6

cfwu x 2

WOD
45 lbs squat clean
woody band assisted pull ups

37:10

Did running outside, lifting in my basement. In between had to change hat, coat, gloves etc. slowed me down. But also gave me time to catch my breath:)

Unfortunately, I will have to sit this one out due to the exertion headaches that started yesterday. I think my body needs a day of rest/acupuncture to get back on track.

Thank-you for everything Mark Carter!

Vaughn #165

As someone who wears the uniform, it is never tiring to hear someones appreciation. Thank you.

Mark was a good man and I'm honored to have known him... we are so fortunate to have men like him sacrificing for the lives that we lead. God bless your family during this tough time.

29/m/165

as rx'd= 43:14

hurtin bad during the first round but pushed through and finished.

M 51 69" 184
Scaled: 75lb cleans and jumping PU's
38:55

When a WOD says:
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Does that mean 95 pound squat clean, 30 pullups, 800m (3 exercises one time through).

Or do you complete the entire series 3 times?

Have never been to this site. Heard about it from someone at the local Y. The first thing that caught my eye was the loss of Chief Petty Officer Mark Carter. My heart breaks and my thoughts and prayers go out to your family Chief Carter. You are truly an American Hero. Thank you and your family so much for the ultimate sacrifice that only a few are willing to make. Godspeed to you and your family.

26/M/5'10"/170

RIP Mark. Thank you for your service, and my prayers are with your family. http://www.militarycity.com/valor/3249859.html

54:18 as RX'd

three rounds:
full squat cleans w/95lbs
first set of 30 pull-ups strict, other two kipping
800m (10 laps around BBall court) run

Nick

Been in Baghdad for 11 months...1 more to go. Then to MU12.

Stay safe brother! We'll see you around.

Brian #179

(95 pound Squat clean, 30 reps, 30 Pull-ups, Run 800 meters) x 3

The entire series 3 times

Godspeed Mark.

Yikes, this right after Fran? I've only been crossfitting for a few weeks, and not very religiously.

Yesterday:

Fran
Thrusters 85#
21 (12/9), 15 (10/5), 9 (9)

Pull Ups
21 (11/10), 15 (9/6), 9 (7,2)

35/6'/240

God, that was nasty.

Looking forward to tonight though, this one's for CPO!

R.I.P. COP Carter. My prayers are with your family and friends.

Thank you, Mr. Carter. My best wishes are with his family. Thank you for those who posted the article and personal reminices. It helps bring out the person behind the name.

Thank you Chief Carter..you will always live on and be remembered. RIP.
Tears shed for him and his family, now to shed some tears (and sweat) in his honor. As is written 3..2..1..

Thank-you, Chief Carter for your service, courage and sacrifice. May God bless your family and friends. I will hit this work out hard in your honor.

Fair winds Chief

What a beast of a workout.

43.20

Subbed 800m rows for the runs, but I'm thinking in hindsight 1000m rows would better represent how long it takes me to run 800m when I'm that wiped out. Also, worked the pullups and cleans into co-sets for rounds 2 & 3.

Paul

Paul: Wow. I'm watching ever one of the Tony Blauer videos. I got up to the High Gear Drill and it's EXACTLY what I'm looking for. Most times I've been attcked looked exactly like that. It looks like real life self defense. I feel like the kinds of self defense programs I've seen are so choreographed and when it comes to the real thing nothing plays out the same way.

Does Tony teach about group attacks also? I don't know much about how guys fight but based on my experiences being beat up, women fight in packs. One on 5 is not an easy match up and there isn't any option of running away. I think I could handle myself in a one on one fight but it's never happened to me that way probably because I'm able to (and would) walk away in those situations. It would make sense for me to train to defend myself against several people.

Is he only on the West Coast? I would love to train out there but I probably wouldn't be able to go as much as I would need to. Does he have schools closer to me or does he do all of his teaching personally? I need lots of help. I've never hit someone in my life.

As rx'd 31:13

I am thankful for guys like Chief Carter. We need more like him in this country. Thanks crossfit for dedicating todays WOD to an american hero!!

As rx'd

38:51

That was one of the hardest ones i've ever done.
Cleans were brutally broken, but form was good.
Kips split into sets of 15.

Fair Winds and Following Seas, Chief.

Today was a swift kick in the nads for sure. Definitely deserving of a hero title and "Badger" fits perfectly.

Struggled to keep my foot on the accelerator but managed 42:42 as rx'd.

#28 Bingo
Those are my exact thoughts... I hate to see these come up, I sigh take a moment of silence and then get my tail to work!
This one will be an honor.

Rest in Peace Mark.

44:47 as rx'd

Very hard wod. I'm proud to have finished it in honor of you.

As rx'd

29/M/225

41:45

Rest In Peace. My thoughts to your family and friends.

We'll get this one done.

This was brutal. I still feel those stinkin' lunges.

Badger as Rx'd
49:07

It's hard reading through all these comments, my eyes keep welling up. #16 AH said it, not only did Carter put on Chief by 27, he did it in 9 years, and all that time in the teams. He was assigned to DEV GRU and had two bronze stars with Valor devices. This SEAL was amazing. I always find it ironic that the best among us are the ones who volunteer to put themselves between our safety and those who would destroy it. Thank you, all of you who are out there keeping us safe. God bless you Chief, I hope He is welcoming you with open arms.

HooYah Chief Carter!

165lbs 26YOM 36:09

What a kick in the nuts especially after yesterday.

RIP Brother. You'll be missed

EOD2 Ryan Gilfillan

Only did one round - didn't allow enough time:

11 minutes

Thank you for your service and sacrifice. can't wait to tackle this one in the cold!

M/22/6'1"/185

As RXed 25:49

RIP Badger. Our thoughts and prayers go out to you and your family.

F/33/115

Substituted 45# Front Squat for Squat Cleans
Jumping Pull-ups for pull-ups
800m row for 800m Run
31:50

No can do this WOD today. Shoulder is a tick tweaked and am not going to injure it more than it is.

Doing 400m backwards lunge with 50lb vest with buddy.

Great job everyone! Good luck to those who attacked this one! Don't mean to puss out....but I am going to anyway!LOL!

~J~

~Train Hard and Push Through "IT"!~

Chief, God Speed - my eternal thanks. Coach - thank you for this service, both the workout and the respect given to this countries best - it is amazing.

JB

Thank you just never seems to be enough. Thanks to you Chief Carter and all of those who continue to have the watch.

I never want to see that workout again.

35/F/6'3"/190

BrandX scale down

3X
30 Cleans 35#
30 elite ring body rows sub for pull-ups
800 m

36 Min

Godspeed Chief Carter.

To his family, I want to echo the comments of #67...be proud that your son did what very few men can do, he accomplished more by age 27 than most will in their entire life and had a bond with his comerades than most people will never understand or have the privelege of experiencing. God bless you all.

Your son, my lord, has paid a soldier's debt;
He only lived but till he was a man;
The which no sooner had his prowess confirm'd
In the unshrinking station where he fought,
But like a man he died.
Your cause of sorrow
Must not be measured by his worth, for then
It hath no end.

Rest in Peace Chief...

First post, gonna give this hero workout everything......

Godspeed
58:34 two rounds

Livestrong!

CPO Carter looks like a guy who absolutely loved what he was doing and couldn't imagine having it any better.

CFWU x 3 (less pull-ups)

Had to view lots of examples of squat cleans, surprisingly from YouTube. None really showed the best technique to perform so many in succession. I just lowered the bar back down close to my body and reset. First time doing squat cleans - worked up a good heart rate and a nice pool of sweat.

41 mins. Broke squat cleans into sets of 5-10 as I couldn't do 30 in a row and needed to make sure I had the right form. Legs were sore from hockey yesterday and Monday.

Jumping pull-ups sub'd for real ones. I need to improve my pull-ups big time.

Good 800m runs.

This was an awesome workout and now I feel great.

"Your cause of sorrow
Must not be measured by his worth, for then
It hath no end."

Thank you, Mark Carter

yowzers!! this was a mentally tough one to push through.

Even more so since I didn't have any chalk!!

36:19

Rest In Peace Chief Petty Officer Mark Carter. 27 years old, so damn young.

"Badger"
This one is definitely a hero workout. I was just happy to finish. Three ass kicking workouts in three days. And to think there is one more day left in the cycle.

42yo/185#

34:19 rx'd

Hoyaah, Chief. You motivated those around you by the way that you lived and you will continue to do so long after.

As Rx'd
33:25

LT David Cooper

M 48 70" 174

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps SUB Power Squat Clean
30 Pull-ups
Run 800 meters SUB Elliptical

41:33

One more little tidbit-

#61- poi dog

I find it hard to believe that a KM school told you they didn't want you as a student because you are a crossfitter. There has got to be more to your story than that. Both Brand X and One World are KM schools. I strongly promote KM crosstraining to all my clients. KM kicks ass!

#191 Allison NYC -
I've been involved in martial arts for about 14 years and run my own Ju-Jutsu school. I have attended 2 Blauer Tactical courses in the past year, one was the SPEAR Law Enforcement Instructor and the other was Personal Defence Readiness (teaching SPEAR for civilians). The Blauer material is nothing short of groundbreaking. I have had a lot of exposure to many forms of "self defence" but there is absolutely no comparison to Blauer Tactical and the SPEAR System in my opinion. To answer your questions, the courses are held all over the place. The PDR course (for non police/military) is held twice a year, I believe, and the recent ones have been in Albany New York so that shouldn't be too far of a trek for you. More importantly than learning about defence against certain numbers of people or this situation/that situation, they teach real fear management skills, situantional awareness, mindset etc. that has helped me as a police officer but the principles certainly apply to every body.
I would suggest you scour their website, there is a ton of info. on there and/or call/e-mail the company for more info. They are always extremely helpful in my experience.
I hope this helps.

That was insanely hard

20/m/170/5'10

subbed jumping pull ups after first 10

29.49

Chief, be thou at peace.

"It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived."
-General George S Patton

32m\6'\200
55 min.
this WOD was brutal

Allison- I would agree with Josh that Tony Blauer is AWESOME! He did a two hour seminar at the Valencia cert earlier this year. I think attending one of his courses is a great idea, Unfortunately, and pay attention all you cops out there, self defense techniques are perishable skills. If you don't train regularly, you will forget them and have wasted all that money you spent to learn them. Take the Blauer courses, but you need to find someone who you can regularly practice with or continue training by joining some martial art system (I am partial to Krav Maga). Good luck.

Nadia- congrats on the Fran PR!

Fair Winds and Following Seas to my fellow Sailor and Brother! I never met this man but the warm smile on his face in that photograph allowed me to push through this workout this morning.

36:25, as rx'd

My Love to you, my Friend! Rest with Peace, and may we all be granted that-ENS Luke Day, MC, USN

44/M/6'/185

TIME: 27:01 AS RX'D

THE 800S FELT SLOW. FELT AS IF I WERE RUNNING THROUGH WATER. SQUAT CLEANS AND PULL-UPS FELT GOOD.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Cfwu- minus pu's
WOD modified: 25-30lb. thrusters. 40lb assisted pu's
ran the 800's. still did 3 rounds for time.
45 minutes.
kicked my ass!
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

BW 174

as rx'd

29:20

Bwt: 133

As Rx'd

27:20

Felt like I was in slow motion the whole time

Thank you for your sacrifice.

Rest in peace Chief Carter

23/m/190lbs.
badger time: 29:51 in 19 degree weather!

46 / 171

as rx'd - no subs 'to avoid injury' - I'll heal - 47:00

Rounds were 12, 17, and 18 minutes. Cleans were the hardest. My last set of pull-ups were 5 sets of 5 plus a 4 and single. Big improvement for me since they'd normally be all singles.

Thanks CPO Carter and the rest of you who put yourself in harms way everyday for the rest of us.

It took me longer than I care to admit, but I didn't quit on you, Chief! Thank you for the inspiration and the selfless service--Semper Fi!!!

Thank you Chief Carter for duty, service and sacrifice.

Did Fran today in 5:28 shaved 49 seconds from last time

38/M/179

37:23 using 2x30# dbs for the full cleans. This one really packs a punch.

After a week of CrossFit this was the hardest workout yet. I loved it! I couldn't do the 30 reps as Rx'd as my grip would just give out - so I did 20 reps and it still took me 39 minutes.

I am sorry to hear about the loss of CPO Carter. My heart goes out to his family, and my thanks goes out to all of those that protect our nation on a daily basis. Both within and outside of our borders.

as rx'd 29:53
all runs done outside 19 degrees and snow. God bless Chief Carter

As Rx'd: 46:48

Definitely not the prettiest cleans I've ever done, but I made them as good as I possibly could. Thank you, CPO Carter.

BADGER as Rx'd

Gary---51/M/205..56:57
Justin-33/M/215..63:00--jumping pullups

This one is tough.

God bless Chief Carter and all those that risk it all everyday to keep us safe.
As Rx'd: 40:20

ALLISON NYC,

KRAV MAGA IS GOOD. FROM SOME EXPERIENCE IT'S BEST TO LEARN CONTROL AND VERY SOLID TECHNIQUES FIRST. OKINAWAN OR JAPANESE BASED KARATE IS ONE OF THE FIRST AND MORE TRADITIONAL MARTIAL ARTS. I STARTED IN MARTIAL ARTS IN HIGH SCHOOL. I'VE COMPETED IN FULL CONTACT TOURNAMENTS AS LATE AS 1996. I CAN SAY WITH CONFIDENCE THAT HAVING A BASIC TRADITIONAL BACK GROUND WILL GIVE YOU A GREAT FOUNDATION TO LEARN AND EXCEL IN OTHER FORMS SUCH AS KRAV MAGA.
ASK AROUND FOR GOOD INSTRUCTORS AND DOJOS. HAVE FUN AND ABOVE ALL KICK SOME ASS!

ROBERT S.
TUCSON, AZ.

46/m/180
95 lbs squat clean
#5 Assist pullups
800 m run
15
15
run 7.2
15
15
run 7.2
15
39:10
Whoa ugly first "Badger"

27:57

M/173/33

As rxd

24:40

34m/6'2"/232

1 round
27:18

Never quit!

"You may lay your weapons down now son, they're not needed here"

RIP fellow SFer, your work is done now and your country ever greatful.

Meeeeean work out.

Good tribute to a good soldier.

58:26

I cannot believe how hard this was. I am getting over a bad cold, but I am really dissapointed in my time.

hit with a bit of a flu bug so taking a few days of rest - for my records.

58:48 terrible time. hate to sound whiney on a WOD like today....
had to put weights back on the bar twice after someone moved mine, had to sub chest to floor pushups on last set (for pullups) because there was a very large sweaty man on the pullup bar, i think he may have been sleeping.

Awesome WOD! I won't be able to move various body parts later today I am sure.

M/155/24/5'8"

"Badger"

As Rx'd: 41:57

This was brutal. My thoughts and prayers are with CPO Mark Carter's family and friends.

Wow. This took some crazy stubbornness to finish. Subbed 95lbs for 45lbs, had 75lbs assistance for the pull ups. At least the running was as rx'd.

f/20/5'2

46:50

God Bless CPO Mark Carter, and thank you to all in the service.

A great workout for a great Warrior and a great man.

Fair Winds Mark.

We rocked this one at Diablo Crossfit this morning.

34:33

Damn, I didn't beat freddie c. (again).

-jj

Alli NYC, I know you've got an answer by now on Tony, but my question is, is that, "what on earth are you doing to 'get beat up a lot'"?

I've seen your vids. You don't come off as one to invite trouble. So, ????

If I could, I would learn from Tony. Travel a few times a year with a camcorder to recrod him, and keep up at home with a workout mate. In your case, find a guy friend so that you can get used to a more powerful predator.

See you all tomorrow. Rest Day today. I will resume the W.O.D. today, tomorrow.

23/m/185

Can hardly type this b/c I'm still shaking from this workout! This is a killer...

44:42 as rx'd

RIP Badger

31:25

my forearms were what kept giving out. i fell from the pullup bar several times. Sets broken all over the place.

Thank you Chief.

My thoughts and prayers are with you and your family. Thank you to all of our service men and women.

bwt:152

as rx'd: 27:26

the posterior is beat... Godspeed Mark Carter, my prayers are with the family

AllisionNYC, in terms of martial arts training, I would say just try out multiple classes at multiple locations and see what you like. I train krav and love it, but it is very much dependent on the instuctors. Honestly, you can call it whatever you want, but if the instruction is good, then that is all that matters. Personally, the traditional route of martial arts was not what I was looking for. My krav classes are very intense and we do a decent amount of multiple attacker sparring as well as a bunch of other things. I have trained at other krav places that are not nearly as intense. I forced my friend who trained karate for 3 years to try out a class at our place, and he was hooked. Again, that has a lot to do with the instruction he got from his karate place and the instruction at my krav place.

Also, we have a couple of crossfiters at the school as well, so there really isn't an issue with that.

35 minutes, im in pain, just born again, prayers go out

30/m/155

As rx'd 29:41

Couldn't bring myself to modify or sub anything about this WOD. Otherwise, its not Badger. Wouldn't do him any justice either if I did. Full, FULL squat cleans; chin over the bar/dead hang kipping pull ups; 800m run...which was the worst part of the WOD for me at least. Anytime I felt like I couldn't continue or needed to rest, I thought of why I was doing this workout to begin with...

Rest in peace, brother.

Allison - the particular art isn't necessarily what's important (although you'll hear a lot of argument on that) - I teach at a jujitsu school in Manchester, CT, if you want to make the drive for some free training. We have a lot of police (MA & CT) as students. IMO, Tony Blauer does great stuff, Krav is fine, but it really depends upon the individual school and instructor. Go watch a few classes and the interaction b/w students and instructors. Finally, nobody has yet designed the "magic formula" for fighting multiple attackers (except in the movies). I was once a bouncer and I've seen my share of fights and brawls, solo and multiple bodies everywhere. It's all playtime until you're jumped by 3 or 4 guys - don't get there.

On Mark Carter - does anyone know if he was an 18D or had medical training? If so, I think I might know him. I hope not.

I hate seeing another hero workout. DevGroup's young men are legit, as are all the warriors in the specops community. RIP, Chief.

Hello AllisonNYC

If you are looking to mearly protect yourself in a situation then I would forget looking towards the Martial Arts if you want a usable product in a short time. As already had been said I would look towards the combatives. What ever you learn should be very basic gross skills and then sessions should have a heavy emphasis on your mindset or attitude. Look for a system that works on the following principles in this order, MINDSET, TACTICS, SKILLS, KIT. Main stream Martial Arts tend to lean towards working mainly on skills during a session. But from my own experience it's all about mindset. I have seen more than one black belt get beated but the street rat that had never had any formal training but had loads of attitude.
Look also towards the instructor and try and find out what their background is. Have they ever been in a combative situation??
I may come under some flak for my opinions however it is only one opinion. but based on the following experience of having trained in traditional martial arts, unarmed combat instructor in the British Army, Combative/Krav Maga Instrutor and also being a Police Instructor in London. I have been in enough situations to know what works and its always very basic and not fancy.
If you find a club that also pressure tests its syllabus it will be worth it's weight in gold. The SPEAR system is not a bad place to start if you can get on a course. Some of the SPEAR system has been incorporated into our Officer Safety program. Nick Hughs from F.I.S.T is worth looking up on google and so is SHIVWORKS.
You can check out a brief look at some of the pressure testing we have done with the civilian guys at one of our private sessions in Liverpool. Put Personal Defense Solutions in youtube.
But whatever you go for you should be able to see some results after 6 hours of training or I would look else where.

My 2 pence worth

Regards

RichieUK

37/f/141

As Rx'd

37:11

Tried to go big on the first round of squat cleans and did 75#, then dropped back to the 65# "girl" weight for the last 2 rounds... that was a killer workout...

Also, thank you to all the men and women who serve this country with such selfless pride... I am honored to be a part of a workout community that gives these individuals the respect and recognition they so righteously deserve. God speed, Badger. I am honored and humbled to give a little compared to your ultimate sacrifice.

51:12

Blue Skies & Cold Beers.

I hope he got a good laugh out of watching me try to do that workout!

The noon class at Albany Crossfit (www.albanycrossfit.com) did Badger today in memory of Mark Carter, CPO.

Rest in peace.

Susie

AllisonNYC

I forgot to say you must check out these DVD's. Jim Glover's Combatives 1,2+3 you can get them from Paladin Press. Probably the best instrutional DVD's on the subject to date!!

Peace
R

Fair winds and following seas Chief.

Semper,
Dustin

M/56/205/70

A true hero and an example to us all.

As rx'd 40:50

Ran this one in sand and boodockers. Snow on the ground and a wild storm moving in. Loved it...

32/m/215/6'5"

45:11

I was really ticked, I wanted to hit this hard to honor a fallen soldier and instead I ended up dodging people for equipment and having to sub rows for running on the first two rounds. Time is over what it would have been because I was running around looking for something to sub for running because I was not expecting to have to sub. Started to elipitcal, freaking hate that machine, got on bike, didn't know what ratio was, then got on rower and did 1:1. People got in way while doing cleans...overall crappy day. Made it worse knowing I was trying to go extra hard.

Thank you CPO Carter.

M/25/215/6’4”

37:46 (as rx’d, but with a hang squat clean)

31/M/163

As rx'd:

38:35

Bad week for kid colombiano.

subbed for 25x75lb squat cleans
65:34

31/f/5'4"/135

AUGH! If this workout is any representation of the kind of guy CPO Mark Carter was ... he was a hell of a guy... for real!

W.U.
500M row, 50 d-unders, 25 sampson lunges, 10 pushups

Badger as Rx'd(65# squat cleans 'cause I'm a gurl, kipping pull-ups) :

42:45

Holy cow. That's all I have to say.
I liked the badger. It was a bad, bad animal.
Don't you think?

WU .5 mi. walk on treadmill
WOD
40:25

Age 44 BW 156

The Badger as rx'd in 41:38.

I enjoyed this brutal workout today because of your supreme sacrifice that affords me this freedom.

God's speed brother.

My prayers are with your family, and brothers who still fight for our freedom yesterday, today, and tomorrow.

43:23 75lbs power cleans
train wreck! Felt drained and like I could catch my breath the whole time. When this comes up again I will do better.

3 stes clap pullups 60lbs assistance
3 sets ballistic benches 75lbs