yesh, the hero workouts are great, but it's no good seeing new ones. RIP Staff Sergeant Joshua Whitaker.

hate seeing a new hero workout! for you joshua

Never done dumbbell snatches before. I'll do them with thoughts of Joshua and all of our fallen heroes.

RIP Brother. I will approach this one with an aggressiveness reserved only for the Heroes workout.

i'm new to CF and can't yet do pullups, altho i'm working up to them!! what can i sub l pullups for to get the same effect?

I just logged on to check today's posts. I wasn't expecting to see tomorrow's so soon, and of course my heart dropped to see another Hero WOD.

No words...

David

God bless SSgt. Whitaker, his family, and those doing the Deed.

God bless our warriors in harms way.

Prayers for safe travels for all the CrossFitters heading home this week. Have a great Holiday!

Oh Man! My abs are gonna feel like my quads do (still crippled from the 400m lunge walk) after this one

Wow, 123 L-pullups seems a bit much. Enjoy!

Fairwinds, Joshua. Thank you for your service. My condolences to your family.

DCF will post & complete this wod in your honor.

RIP

This looks like a fun WOD.

Whew! looks like a smoker of a workout.

OTV Bud

Blue Skies, Warrior. May God bless your family.

I've been doing the WOD everyday for more than a year now so I've seen my share of hero workouts. I know good people die everyday but each time I see a hero workout, particularly a new one, it hits me like a kick in the stomach. My emotions are all over the map and I cannot adequately relate my appreciation, pride and utter saddness.

Sorry for the rant...

God Bless you Sergeant...

first time into the 5k row club. 19:49. no trophy case yet but close. get it next time.

hate to see another hero workout.

May we never forget . . . you're family is in my prayers.

Strong name, strong soldier.
I'm becoming upset that more CrossFit workouts are men's names rather than women's. It's not sexism, it's simply too many sacrifices.

#9 Dr. G,

That's 126, by the way :)

Fair winds, Seargant, and thank you.

Gods speed & fair winds Josh.

Your sacrifice will never be forgotten.

My prayers are with you, your family, and your comrades who are still in harms way fighting for my freedom.

You will be on my mind for every second of this newest Hero workout.

Saddened to see a new hero workout.

This one's for you, man.

Fair Winds Ssgt. Whitaker, may you rest in peace.

I am on board with everyone else so far in saying I hate seeing Hero WODs. Not because of the physical pain they bring, but because it means we have lost another great American.

I can hardly do a regular pull up without assistance, much less an L Pullup, but I will figure something out.

For you Josh.

Rest in Peace, Warrior. We have it from here.

Very sorry to read this. Rest in Peace.

two hero workouts in a week....makes you appreciate just being able to have a safe place to do them

"The legacy of heroes is the memory of a great name and the inheritance of a great example."

"For love of country they accepted death."

What is a L Pull-up?

Too many Hero workouts. Not because they're too hard (CF has all but eliminated that style of thinking) but because we're losing too many of our Heroes.

Looks like I'll be doing this tonight instead of the squats I'd been planning. Going to have to sub. 1 pood KB snatches in for the dumbbells as I don't have 40 lb. DB's.

Another "Hero" WOD. Another knot in the stomach. Another pain, that nauseous feeling that comes with the posting and the reading, unavoidable and untreatable.

Another "Hero" WOD.

For some reason the appearance of "Badger" the other day had a lasting effect on me; it stuck with me for a couple of days (the posting, not the WOD from which I'm still recovering). And now "Joshie" arrives and I am nearly doubled over, alone at my computer, alone chez Bingo save for the pet menagerie.

We celebrate primarily the Special Forces heroes here at CF, but what I couldn't shake was all of the other heroes I've read about, regular forces, grunts, jarheads, and swabbies. The soldier killed by the IED; the marine killed by the suicide bomber; the troubled soul, son of a special forces father, lost and unable to find himself who took his own life. I couldn't, and can't, shake the feeling that there is really no way that I can adequately express my gratitude, my respect, my awe for the contribution that these men and women who we have lost, their brothers and sisters now serving, and their predecesors (like my Dad) make and have made.

Could YOU do it? I know I could do it if forced by horrific circumstances. But could I volunteer? Could I do it by choice? What magnifies the effect of the appearance of yet another "Hero" WOD is the fact that each and every one of our American warriors is there by choice. Each one volunteered. Each one volunteered for this duty on behalf of millions and millions of people they do not know. Knowing that makes me feel very, very small.

How do we say "thanks"? How do we really express our support and our gratitude? We here at CF do so by giving our all to these "Hero" WOD's, but how do we do it in the real world? Perhaps a (true) parable may be helpful. My Dad planned a scholarship for the high school teacher who charted his path out of poverty, and planned to fund it after her death in her honor. A very wise man, counsel to my Dad, convinced him to do it right away so that both he and she could enjoy his gesture of thanks. She's still alive at 90, able to know 20 years of students who have benefited from her scholarship, and able to share my father's love and gratitude for 20 years of living.

So how do WE say thanks to these warriors? Ah, you know! We've talked about this before. You know someone who is overseas today, and you know their family. They need help with the carpool; the lawn is shaggy and your teenage son is deep into his 7th hour of Halo 33; you're doing the sidewalk after that Nor'easter and they live next door; it's just one more batch of Christmas cookies. You already know who they are and where they live. No gesture is too small. Do it today. These are gracious people; they will understand and they will appreciate what you have done.

Man...another "Hero" WOD...

Bingo-
Thanks. From a vet. Just...thank you.

Bummed to see another Hero WOD this week because it means we've lost another hero. For you SSgt Whitaker, RIP and thank you for protecting us.

f/31/135

What's the recommended female weight on the snatches?

Anyone...what is the difference between power and squat snatch/cleans?

m/23/6.4/211

I spent 3 hours today talking to Army recruiters about the Army Special Forces. To live and fight while up to Joshua's example would be a great honor. Rest in Peace, Sergeant.

If anybody has advice about joining the Special Forces or the Air Force Pararescue Jumpers, please feel free to email me at andrewhmeador@gmail.com. I'm a recent college graduate with interests and aptitudes in medicine and languages.

The workout: modifying for lack of a pull-up bar - I'm doing one that I planned recently with HSPUs and dumbbell snatches (coincidently 40 lbs.).

Shana-
In the FAQ's it says to use 55% of your body weight, which makes me have to snatch....35.71 pounds dumbbells! Gah! I'd like to know what would be a recommended weight for a female too, or is 35 lbs. just right?

Just saw an ABC news report about recent special forces operations in northern Pakistan, on the border with Afghanistan. I would love to hear from some of you in the know, about what is going on there and how important it is to the overall war effort. Thank you Joshua for your service and protection of my family and freedoms.

RIP Josh.

Can someone help me with the appropriate sub for an L-pull-up. Just not at that level yet and Brand X has nothing posted yet.

Thank you.

Shana,

Actually, I would recommend using 70% of the prescribed weight. With "Fran," the prescribed female weight, 65 pounds, is approximately 70% of the male prescribed 95 pounds. So, in this case, 70% of 40 pounds would suggest a 25-30 pound dumbbell. This is what Annie told me when I asked her about female-scaling, and I think she knows a little bit about Crossfit! ;)

Bingo . . . Thank you for eloquently putting into words what I (and I suspect many of us) feel. I agree that another Hero WOD is another kick in a still sore gut.

While I might not be cut from the same cloth as these heroes, I'm proud to stand alongside them in our military and support them in whatever way possible.

SSgt Whitaker . . . Thank you. Rest in peace and God bless you, your family, and friends. I hope I can do you proud with my effort.

Thank you for your sacrifice. God speed, Josh.

I have a post on Joshua, the Army SF, and the Air Force PJs but it got delayed by the censor feature. It'll pop up soon, hopefully.

tks99: I'd recommend knees-to-elbows, toes-to-bars, or cheating L pull-ups (where you swing your legs up from vertical at the bottom, and only briefly go into an L at the top).

Without anything resembling a pull-up bar, I'm subbing (with a workout that I happened to have already had prepared for today):

3 rounds
20 janda sit-ups
15 snatches, left hand (40 lb.)
10 handstand push-ups
15 snatches, right hand (40 lb.)
20 back extensions

RIP Josh. Thank you and thank you to all the vets out there for all you do for us.

This workout should be...interesting. Still can't do pull ups and I'm getting so frustrated! Should I be practicing my swing, kip and jump pull-ups, (which takes a lot longer) or use the pull up machine? I have been decreasing my weight on the machine and "kipping" on it as much as I can, then after the WOD I usually go practice jumping pull ups. I feel like I'm never going to do it on my own,
Let alone an L-pull up!

God Bless you, SSgt Josh Whitaker. Thank you for your service and sacrifice for those of us back at home. My best wishes and condolences go out to the Whitaker family. RIP, Josh.

In terms of losing heroes at home and abroad, this has been the hardest of weeks. We are all glad to suffer a little bit for all that those heros have given up for us. 3-2-1..go!

God Speed, Staff Sergeant Whitaker.

Hero WOD...

It brings tears to my eyes and knots to my stomach. Words cannot adequately express the gratitude I feel for the soldiers at home and away. Thank all of you.

#26 - Bingo

You put many of my thoughts into words. I mirror your sentiments closely. Well said!

"Joshie" rest easy young warrior

Coach, thanks for making it real clear on the expectations for the WOD. (Full squat vs. power position)

RIP Josh. I can't find the words to express my grief. From an old member of ODA 141, I am sorry.

De Oppresso Liber

Bingo - those are some moving and inspiring words. Thank you....

I, too, hate the fact that the reason for a new HERO WOD is the death of another hero. However, I am inspired by hearing about the lives that inspire the WODs. It is so easy to get complacent in life and think that you or I don't make a difference. In reality, every day we have the opportunity to be a hero in some way. I'm sure that Murph, Badger, Josh, and all of the other heros we honor never woke up thinking that what they did was going to make them a hero - even if they dreamed about it. However, they approached every task with the same dedication and sacrifice that identifies a hero. We all essentially have it in us - it's a matter of habit, opportunity and choice.

I hope that on some small level facing and executing a WOD like one of these (and all of the other daily challenges) will bolster my internal choice mechanism so that if I am ever in a place where I have to make a heroic choice, the mechanism will function properly.

Yes, I hate the reason for the WODs, but I am thankful for them (that which doesn't kill me makes me stronger...) and for the individuals who have inspired them.

RIP, Josh.

#32 Chris Puckett - See if you can get your hands on some back copies of The Economist. (news magazine) It has had some good, concise articles on what is going on in the border area of Pakistan/Afghanistan. For my money, it's the best source of international news.

more sheep dogs to the slaughter
May they rest in peace

Livestrong!

Bingo: well said, couldn't have said it better myself.

Like your post, these two hero WODs kicked up a desire to do something beyond the WOD to honor these guys and others. Just looked at Patriot Guard Riders website at http://www.patriotguard.org/. This group is composed of motorcycle riders who show up after family invitation to shield the mourning family and their friends from interruptions created by any protestor or group of protesters through strictly legal and non-violent means. While there are alot of things I cannot do, throwing a leg over my motorcycle is something I can do.

It ain't much, admittedly, but it is something. Sending an email off to the state point person tonight to inquire further.

Now, about scaling the DB Snatch and L-pullups to this old man's current capabilities.....tomorrow's gonna be a buttkicker.

Yes! Love the split lifts!!! Can't wait to try this in 5 days (still got Fran, Badger, 5K and a rest to go... I'm catching up)! Looks sick.

Push it for our heroes.

Thanks to all of you giving and putting your lives on the line for our freedom. You and your families are in our prayers. Thanks for your service.

I'd like to know what would be a good gift for someone that will be leaving for Iraq in a couple weeks. A friend of our family, who is 23 years old, will be home for Christmas before he heads over to Iraq for the first time.

We'd like to get him something for Christmas that might be useful for him in Iraq and maybe make things a little easier for him. Any recommendations would appreciated.

Thanks,

Mike

SSgt. Josh Whitaker, RIP.

Words cannot express the anguish I feel seeing another Hero workout on the board, nor the gratitude I feel for those, like SSgt. Whitaker, who volunteer to serve.

This one's for you, Josh.

Susie

RIP Joshie. Prayers to the Whitaker family.

Here's one of the news stories. RIP Brother.

Army Staff Sgt. Joshua R. Whitaker

23, of Long Beach, Calif.; assigned to 1st Battalion, 7th Special Forces Group, Fort Bragg, N.C.; died May 15 in Qalat, Afghanistan, of wounds sustained in small-arms fire.

Long Beach Green Beret dies in Afghanistan

The Associated Press

LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.

When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.

“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”

In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.

An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.

“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.

On Friday, flags at the state Capitol were flown at half-staff in his honor.

Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.

The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.

Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.

In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.

I just want to say that seeing men like Josh who are being killed in action whether it be police, SWAT, or armed forces, makes me train harder for my passion which is to be a police officer and eventually a specialized police officer. Keep up the hard work guys/gals and lets never forgot our fallen comrads whether from Canada or the US. United WE stand.

I can't say it better than bingo. I've been giving a donation to kiawia.org - kate's nonprofit - everytime a hero comes up.

Gods speed brother!

Still on the IR, looking fwd to doing this one later.

Mike H. #43,
here is what you can get him: anything. Trust me, whether it is a book, a card, a game, a magazine...Heck, nothing dresses up a hooch like some Christmas lights. Put a bit of thought into it because a soldier deployed during Christmas understands that it is the thought that counts.

Bottom Line: it will all be appreciated. Right now that kid is probably so full of emotion, albeit compartmentalized, that he will be touched by anything you give. You can even try a hug.

J

Dammit!!! Not another one.

Fair winds, Joshie.

Too many heroes... rest in peace my friend. This one is for you.

Thanks Laura and Shannon ... I think 25# dumbbells will suit me just fine. I'll be doing this one in about 7 hours so I'll let you know how it goes. =o)

Mike H - comment 49

I just got back and I think that a continuous supply of socks and babywipes are the best. As far as a Christmas gift.....a portable dvd player, a bible, or maybe some pre-addressed envelopes back home,those are all great out there.

Josh- Your efforts will never go untold. From one warrior to another....rest in peace.... we won't stop untill the mission is accomplished.

Continue to support your armed forces for there are way to many non supporters out there. They have to idea what is best for those poeple over there. I've been there and talked to them. They love us and appreciate us to the upmost. We are doing great things for them and will continue untill they can handle terrorism on their own.

Semper Fidelis Marines

I was very excited as always to see what the WOD would be. But this grown man had watery eyes to see that it was a new hero WOD. Sleep well brother.

As soon as I saw the name of the WOD, my heart sank. I knew this was a new WOD in honor of another fallen soldier.
3-2-1-go

It's all the more touching to read that he's the only child of a single mother. Her brother/his uncle obviously did a great job helping to instill in Joshua what it means to be a man. What if we could all be so "manly" as to willingly sacrifice for strangers.
May God bless their entire family as they seek to find moments of joy in their first Christmas without their boy.
Gone, but never forgotten.

gah have to wake up early for this one. getting on a plane in the afternoon and not landing til midnight kinda makes it difficult but for a hero it's worth it. gonna give it all ive got
RIP Josh

Well said Bingo.

Godspeed Joshie.

It's great to read all of the kind words and wishes regarding our Josh. His Mom and I thank you very much. We especially want to thank Aaron, Mikey, Vic, Paul, Eddie, Mike, Chris, Gary, Jamie, John and Ski. You guys are our family now too and are in our hearts forever. This is a wonderful tribute and is especially meaningful to us during this particular time of year. Thank you all.

Badger on Wednesday. Couldn't stop thinking about it.

Go to work that night:
http://www.odmp.org/officer/19106-police-officer-christopher-nicholson

Joshie today.

Damn this week.

2007: 893 Soldiers // 176 Police Officers

We can't forget

Rest well Josh. Well written again Bingo !
Andrew #33, write me if you have questions, I used to 'control' some of those units. If you have a strong desire, I may be able to help you to go where your interests are.
Paul sofasia@aol.com

THANK YOU to ALL our soldiers overseas spending time away from their families this Christmas! You are a blessing!

Thanks Paul SOF. I've emailed you.

SSgt. Josh Whitaker, RIP.

WOD #4
M/33/77Kg
Warm up
2 x
15 Push Up
15 SB Sit Up
15 Dowel Snatch practice
15 SB Hypers (Legs)

Heavily Modified Joshie

3 x
21 x 12Kg dumbell snatch Right arm
10 x (1 Jumping Pull Up (Palms away + 1 KTE)
21 x 12Kg dumbell snatch Left arm
10 x (1 Jumping Pull Up (Palms away + 1 KTE)
=30.42

It's so sad to see two new heroes in one week. I will have to scale this one and figure out a way to sub a sandbag for a db, but I'll get it done. I was wondering on the message board what the criteria is for someone to have a WOD named after them. I think the inscription on the National LEO Memorial says it best:
"It's not how they died that made them heroes. It is how they lived."

Godspeed Josh. Thank you for your service, and your sacrifice.

Bingo, you've inspired this lowly carpenter to action. I've already designed a flyer advertising my services as handyman, driveway shoveler, changer of light bulbs, etc. to families of military overseas. Tomorrow, after paying tribute in sweat to SSgt. Whitaker, I will make copies and distribute in my neigborhood. Thank you.

#36 tks99, try, in order from most difficult to least, tuck pullups, dead hang pullups, then kipping.

m/36/185

Subbed kipped pull ups for L PU's

Time: 7:30 (1st half was quick, 2nd half... not so much)

So many losses,
and who gains?

I'm back from almost 2 weeks of rest. My knee is still giving me problems, but I passed up "Badger" a few days ago, and wouldn't feel right passing up another. Luckily no heavy leg work for Joshie...

God bless, RIP

Joshie, Godspeed Warrior. My thoughts and prayers to your family and friends. This world is lessened in your absence.

Bingo, thank you for saying it so well.

25m80k

RIP Josh

Skipped the rest day
20k DB cleans
subbed dead pullups for the 2nd and 3rd round
28:10

No rest for me today...RIP Joshie.

Subbed jumping PU's for "L" PU's (I can't kip with the lightweight PU bar here at work, which I'm just starting to master @ 265).

First time doing DB snatch...great exercise, even though my groin/hammie "strain" that I've been nursing since back squats is very likely a tear (much purple/yellow/green bruising on my Rt. hamstring) and limited me to 3/4 squats in the catch position.

29:37. Average HR: 153.

Bingo, you could not have said it better!

I look at the pictures of these young men who have given their lives and think "they're just kids". While their peers are out partying life away until they have to grow up these young men and women are out on the front lines making a difference for people they don't know.

My wife and I own a gymnastics facility in Stillwater, OK and we have one of our coaches (a kid of 22 yrs) who is in the Nat'l Guard is being deployed to Iraq in January 2008. I talked with him before he left for Ft Hood for training about what he would be facing over there. His response was a mixture of nervousness about the unknowns, and excitement to finally be able to do something to make a difference. I am in awe at the ability of this young man when it comes to the training he has had at clearing a building,close combat drills, and other training to kill the enemy.

This is a stark contrast to the gymnastics/tumbling coach whom all the 3 to 6 yr old kids think of as a jungle gym, and the teenage girls regard as a goofy older brother. He is always quick to smile, slow to perturb, gentle yet firm, and is really a "big kid" himself.

So, when we honor these fallen heros, like Murphy, Josh, "Badger", and alll the others with a special WOD we sort of know what they were doing when they died. But, what who were they, really, when they were not called upon to be a warrior. My guess is they are alot like this 22 yr old "kid" that my wife and I will be praying over for the next year for his safe return and the safe return of all his comrades in arms who are doing their jobs in the God forsaken hell holes so they won't have to do it over here.

I am going to go check on my little girls as they sleep, tuck them in a little tighter, give them a kiss and silently thank God that we have young men and women willing to go into harms way so that we don't have to worry about, roadside IED's, car bombs or suicide bombers in this country.

Last time I did anything close to that many l-pullups I gave myself minor rhabdo and couldn't use my abs for at least a month. My strength came back VERY slowly. Still can't l-hold as long as before.

RIP Joshie. I will do my best.

I just turned 23 this last Saturday and can't imagine doing what these guys do. It is truly inspiring to go out there and try to be a better person everyday.

On another note, I get sick and tired of stupid war. It just breaks my heart reading about these guys day in and day out. I know they know what they signed up for and all of that, I just wish it never came to this.

RIP.

Served in the USMC my 4yrs(93-97) just finished my shift as full-time SWAT officer for our city police department, and still feel guilty for not being overseas with these heroes....it is sad and motivating at the same time. Makes the WOD's easy, thats for damn sure.

Bingo-
You have no idea how much those small acts are appreciated! Even the simple act of coming up and saying Thank You and giving a handshake or making the Thank you sign.

#58 smb-
Words fail to tell you just how much we appreciate you giving to our organization.

Condolences to the family and friends of Joshua, We hope that you find comfort in the memories of his love.
The memory of his sacrifice will live on through us too, as we do this small thing in his honor.

Kate

God Bless you and your family brother..Thank you for your service.

AllisonNYC~
Just cause you on your way down to DC to meet all of us for the VOMITORIUM, is not an excuse for me to beat you onto the posts! LOL! I still have a 3.5 hour drive to DC from VA and IIIIII'mmmmm here on the posts! Slacker! (Can't wait to see you in a few hours!)

TODAY IS THE PRIMAL FITNESS WOD!
AllisonNYC, J roCk, Spider Chick, Clovis, Steve-O, AMO JONES, and a $hitload more people will be meeting for the first time today and getting their struggle on today at 12:00! If your in DC and want to show, to play or support, have at it, love to see you there!

TOMORROW IS ALBANY CROSSFIT WOD:
Another whole shlue of Crossfittazoids entering this house of pain, where Brett has been dilegently working on designing a WOD that may make us ALL have to skip Christmas all together! We're heading to lunch afterwards to replace what we may have lost IN THE BUCKET! HEL YEAH! 12:00...that's high noon baby! Suit up, show up, throw up, cry, scream, moan, bleed, swear, sweat and spit...but you CAN NOT quit!

Look forward to seeing you all in the ring today and tomorrow, not to do battle against...but to so battle with and beside!

Two clients and then wifey and I are on the road and gone for 8 days! Woo-hoo!
Have a safe and Happy Holiday everyone! Look forward to posting the video of the mash of these two WODS!
May your God keep you safe and well this Holiday season!

~J~

~Train Hard and Push Through "IT"!~

Umm. That's 126 *L* Pullups? Wow. Not for me just yet ...

Didn't time, but took something around 20-30 minutes. db snatches as rx'd, PUs as follows.

Set 1: Kipping LPUs (lower legs at bottom of kip, bring up to pull and drop)
Sets 2,3: Kipping PUs with legs crossed
Sets 4,5: Kipping PUs
Set 6: 4 PUs, ripped a callus off my right hand and called it a day (and went in to glue it back on).

My forearms are toast.

P.S. I'm honored to dedicate my excercise time to brave young men like Josh and Badger. However, I think we might do them, their fallen comrads and their living brothers an even greater honor by thinking very, very carefully about whether the wars we send them to truly do (Afgnistan?) or do not (Iraq?) need to be fought.

GOD SPEED

26yom 5'6" 165lbs

"Joshie" 27:24 as Required

RIP brother. We'll keep the torch burning.

EOD2 Ryan Gilfillan

f/31/135

Didn't think I'd finish that one. Really wanted to quit but found myself inspired by Army Staff Sgt. Joshua R. Whitaker. I dedicate my tenacity to you today.

25# DB snatches and for sure L-Pulls (they sucked)
57:20

I think that's the longest one so far.

Good luck everyone.

...no, that would not be a greater honor...and the rest day was yesterday.

40y/o M
75'' 198#
JOSHIE
asRx'd
all DB snatches unbroken
all L pullups broken...after the first 21...very broken (at least they were L pullups).
27:42

If you think I'm wrong, Josh's family is posting here today, so have a bit of respect for them.

Josh,
sleep well.

For my brother in arms and to all those who go before us, and after us: 28:43.

RIP. May we always honor your sacrifice.

30/m/180

as Rxd 40::06

First time doing the DB snatches. Balance, balance, balance.

Josh, Godspeed. I'll see you again, but not today. You'll be easy to find. I'll just look for the big, beautiful, smiling Green Beret with the L-Sit honed abs. I bet you have a great laugh too. Thank you. Sleep well.

bw: 183

As rx'd: 31:35

L-pull-ups were the limiting factor.

34/M/77kg

As Rx'd:

34:59

M/30/5'7/183
As rx'd 39:05

24:16
Round 1 - as rxd
Round 2+3 - sub 21 reg. pullups and 21 situps for 21 L-pullups

22:55 - heavily scaled to 15 reps, 30Kg Snatches, regular pull ups

k #71, Mike #91, not today, OK fellas? Just not today.

Injury prevents any attempt at "as Rx'd" since I can't do an unassisted PU or execute the middle transition on the snatch right now. I'm thinking snatch balance with a bar and KTE. We'll see.

2nd set of L-pullups I pinched a nerve in my wrist and hand went numb. Decided to call it to be safe. 19:08

5'7 190LBS 25 YO male

I think I am going to sit out the next 3 days and start back crossfitting on Wed. I just had an angiogram and the incension is still kind of sore not allowing me to extend to fully erect so I can't crossfit as I can't do the explosive movements.

I hate when I see another Soldier pass on to the next life but remember these SOF guy's are the Spartans of the US military and lead from way in the front. It's a sad day when there is a new hero workout. I can't wait until I only see girl workouts. Spider Chick needs one and Eva.

Josh, politics aside, you and others have fallen doing your job. We can all take your example and defend something we believe in, or something we care for.

Today, we strain ourselves and think of our soldiers. May you all come home soon.

Happy WODding, everyone

my heart sunk when i checked today's WOD... another NEW hero workout.

thanks, bingo. your eloquence beats anything i would say. THANK YOU THANK YOU THANK YOU all that serve. i, too, feel small.

God speed, Sergeant. Blessings and peace to your family.

kate, i'll also be hitting up your non-profit soon. (see post #58.) thanks for the perfect outlet.

i am going to push this one as hard as i can. good luck to all of you going to Primal today! wish i could be there!

ck

M/22/6'1"/185

As RXed: 16:24.
Not that it means much but Merry Christmas to Josh's and Badger's family, as well as the families of all the soldiers present, past and gone on, I'll be thinking of you all.

Bingo, I somehow overlooked your post on my first pass through... very moving. You're right- no gesture is too small. I pray we all remember that sentiment and show our appreciation at every oppurtunity. May every soldier come home to be thanked.

Joshie, not what I wanted to see today, but I am always grateful to make a microscopic gesture of honor these heroes. Fair winds and following seas on your journey, Joshua.

Paul

42 year-old male, 225 lbs.

As Rx'd: 35:11. Not very good, and my L-pulls were ugly.

To Joshie, Badger, and the families who blessed us with them: We can never repay you for your sacrifice. Just know that it is VERY deeply appreciated. Thank God for exceptional people like you.

--Rob

35/m/70/170
Amundson wu (-)pullups
"Joshie" 35lb kb 1st round, not a good idea,
30lb db last two rounds. 42:59

God bless you man.

26:38 using 25# db for snatches and kipping pullups.

"Joshie" with 30# DB clean snatches and put my feet down between every L pull-up
38:33

Planned fully to do 2 rounds but then thought of Joshua Whitaker and decided a 3rd round is the least I can do. Joshie, thanks for the inspiration and ultimate sacrifice.

How can I develop the core strength to hold L-sit or L-Pullup position? It seems that people with low back issues have great difficultly with these exercises. Any thoughts/suggestions?

God Bless you Sgt Whitaker. Our prayers our with your family.

as rx'd 39:28
M/46/195/72"

WU- 3x samsons, 15 sit ups, 15 back extensions, 5 5lb db cleans.
'Joshie' modified-
1st round 21-17.5lb db cleans.
2nd and 3rd 21- 15lb db cleans
21- 40lb assisted pu's on all 3 rounds
40 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I hate seeing hero's workouts because it means its go time because I wouldnt give any less to my fallen comrads in arms than they have given to us...

27.m.5'8.167
CFWU x 3
"joshie" RX'd
33:20

fair winds and following seas from a navy brother...
to the whitikar family, my prayers are with you and all of our hero's families tonight.

well, i guess ssgt whitikar wanted me to go harder cause i read the WOD wrong....
3 sets alternating 40# DB snatches x 30 each arm, not 21...

Joshie modified

30lb DB snatches L/R: 21, L pullups: 21 x 3 - 34:14

Semper Fi, SSgt Whitaker!

29yo/M/6'4"/198#
45# Hang Power Snatches
L-Pull Ups as Rx
43:37

32yo/F/5'10"/155#
30# As Rx for females.
45:11
Had to kip into my "L's" for the last round.

As Rx'd except knee-up pullups instead of L's - 36:15

Thank you, Joshua.

44/178

Joshie with 45 lb dbell: 33:49

God bless you Joshua and your family.

bwt:152

as rx'd: 27:03

Looking at the photograph of Josh Whitaker, I was reminded of the great heroes of Indian mythology. Both Arjuna, the central figure in the Bagavad Gita, and Rama, the exiled prince of the Ramayana, were members of the Ksatriyah caste, the military caste, and their wisdom and courage and selflessness are what make them worthy of veneration and worship. Men like Joshua Whitaker are far more than fallen warriorers and lost comrades; they are noble beings whose short time with us has make us better for having known them and whose example continues to shine a beacon for us all.

Joshie is my 4th CF workout. Fran was OK, scaled down, and I made it through Badger and the 5K row, but after a day off, Joshie blew me away. Couldn't finish even my scaled down version on 20 lb snatches and LPU negatives. Lots of room to grow! CrossFit so far is everything I hoped it would be . . . good, varied and hard!

Thanks Josh.

40:58 w/ 25# db, L pullups as rx'ed. A single arm snatch seems to require greater focus on mid-line stability going into the squat, perhaps due to the imbalance. Correction to my earlier post: "has made us..." not "has make us..."

I appreciate the sacrifice for true sacrifice brings each of us closer to the Lord. "Love never fails" 1Cor 13:8. I especially appreciate the response of so many potential warriors on this comment page. God's speed Josh and God Bless all thos making these heartfelt comments. You give me hope.

I am sorry to see another new Hero workout. It is a continious reminder to me about what is really happening in the world. Rest in peace Sergeant. My condolences to his family and friends.

34 lbs. 40:44

38M/168

first time on the db snatches. Loved them once I finally dialed in my technique and form-the demonstration video helped considerably.

subbed for a 25 db. Pull ups were ugly as always. Got 10 in the L position before I had to sub into kipping and jumping for the remainder. Completed 2 rounds before I found out my 5 year old smashed his mouth on side of his bed.

returned to my garage and finished out with 2x21 35 lb db swings.

anchored incline ab work with a 10 lb medicine ball.

Thanks Joshua
stay safe all.

25:23

1st round of L pull ups only after that just did with my knees tucked.

I saw this workout this morning before we went out and I have to admit that I was surprised and saddened.

Bingo #28 and Adam #84.. Well spoken. I echo your sentiments.

Mike #53. Any source of entertainment would be appreciated: movies, music, books, magazines, video games, etc.

I can't say I was looking forward to doing this WOD after a full day's worth of route clearance, MREs and energy drinks but I was compelled and honored to do so. Josh must've been one tough SOB.

30:15 w/ 45lb dumbbell. Our gym is missing 40s.

I haven't quite mastered the squat snatch but that was a fun WOD.

RIP Josh and thanks!

Thanks, Josh.

49:45 w/ jumping-to-an-L p/u

Justin

Bingo,

I've never posted before (as a relative newbie I prefer to just learn from other people first... Plus my times are still a bit embarrassing), but your post really stuck in my head last night.

From a military spouse whose lawn definitely tends to get a bit shaggy with bigger things to worry about with a husband gone... ...

Thank You.

That also goes to the entire CF community... It's so nice to know that there are people thinking of folks like my husband on a daily basis, instead of just on national holidays.

Now off to do Joshie's WOD with his family in my thoughts...

Puppies:

3X
10 pound Dumbbell snatch, 15 reps, right arm
15 Jumping Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Jumping Pull-ups

27:27

Worked on L sits after

rip josh

rx 32.44 L pullups were ugly

44 yom and 278#'s

Did 2 rounds with the following subs:

50# DB snatch
jumping pull ups and leg lifts
Smith Mach pullups

all in about 30 minutes

Recovering from the 24 hour bug my kids brought home from school.

40 LBS. DB
KIPPING PU

3 ROUNDS IN 24:32

M/47/150

"Joshie" with humble thanks.

shoulder subs:

Snatch balance, 20# bar 21 reps
Pull-up, assisted 21 reps
Snatch balance 21 reps
KTE 21 reps
3 rounds for time

18:17

OUCH!!!
as rx'd all sets broken :
77:54

OUCH!
as rx'd all sets broken:
77:54

52:18
I finally found a use for the preacher curl thing. I placed it underneath and a bit froward of the pull up bar in my gym. Then I rested my feet on the top part where your arms go in between my pathetic single rep L pull ups. Slow, but it got me through all of them.

Oh yea. I forgot to put out a shout out to anyone xfitters in Miami. I'm going down there for Christmas. I'm bringing a small bar, some bumpers, my ironmind squat stands, wallball, rings, vest and some chalk. If anyone wants to meet up someplace just reply to the email address below.

39/m/199#/6'1"

3xCFWU
2 rounds @20#
25:20

Joshua and Badger: I am grateful.

Scaled to 30 lbs (never done these before, will do 40 next time)

Strict L PU's at first, then transitioned to kipping

3 rounds- 28:27

Rt shoulder out...sub 2 rds of 95# power cleans x 21, L pull-ups x 21...not timed

F/37/5'6"/138

21:41 - 3 rounds, 15 reps 10#DB, jump pull-ups

M/40/5'11"/195

22:45 - 3 rounds, 21 reps 20#DB, barrel pull-ups

28:51
40 # DB Snatch caught in squat
K2E instead of L Pull-up, bicep wouldn't allow me to do L Pull-up, getting a bit impatient on the recovery process, wasted a lot of time trying to decide wether or not to push through but just wasn't worth it for the long term in the end.

Austere training.
2 rds for time of:
2 mi run
10 L-pulls
20 push-ups
30 squats.
48:03

25m/170

As rxed 44:30

L pull ups looked horrible but I did them, snatches got easier as I went.

I was going to try a 35# KB, but apparently I haven't practiced that enough b/c the bell swings down and just about knocks my arm off. Gonna have to practice more.

R1: 25# DB Snatches and L-Pullups
R2: 25# DB Snatches and Kipping Pullups + 15 Abmat Situps
R3: 25# DB Snatches and Kipping Pullups + 15 Abmat Situps

Time 23:20

I could have gone up in weight, but didn't have a 30# DB. This WOD felt really good today!

Thanks for everything Joshua.

40/m/190

cfwu x 2

scaled according to brand x pack:

30# snatch rt arm
21 pullups
30# snatch left arm
21 pullups

rounds 2&3 jumping pullups

29:19

42:10

m28/205/6'2"

37:59 rx'd

full extension on L-pulls, but can only do one at a time. I can get to the bottom and start to pull I can't keep my legs out.

RIP Josh. Thank you...

From one more vet. Thanks for all the support.

26/F/115

Pull my right quad/hamstring last night from bowling---sad!

All 3 rounds and 21 reps

Round 1: 15# DB snatch + jumping PUs + knees-to-elbows. Hamstring pain enhance with the jumping PUs. Swith to PUs with woody assistance band (blue) + sit-ups half way through first round.

Round 2: 15# DB snatch + PUs with assistance band + sit-ups. Starting to feel a little nauseous.

Round 2: 15# DB snatch + PUs with assistance band + sit-ups. Feel good to finish!

Time: 32:42

God Bless Joshua.

sub: kipping for L pull ups.

29/m/165

29:28

I'm struggling with pull ups. I can do kipping fine, but I guess I am very underdeveloped in the lat/bicep area so I can't do many strict or L pull-ups at all. Any suggestions?

Joshie- 21:04

No 40# DB for snatch... 1st round sub'd 53# KB, then used 30# DB for rounds 2 and 3.

Age=27
BW=187

As rx'd:

25:16 (last set of L-pullups turned into knee tucks pullups).

My heart and condolences goes out to the Whitaker family. Stay strong.

www.stevesclub.org

24 / m / 5'10 / 170lbs

25:06 as rxd

My L pull-ups became pretty ugly towards the end.

34 M 195

As Rx'ed

25:37

Bingo said it best.

as rx'd 45:00 full squat snatches and L-pull-ups

I really hope this war is over before we have any more hero WODs. My hat is off to anyone who puts his (or her) life on the line for what they believe in.

39/M/5'10"/195lbs

Had to scale this way back and still could only do 2 rounds.

20lb dumbell snatches 21 reps right arm, 5 strict pullups (can't kip under the stairs without concussing myself), then repeat with the left arm and 5 strict pullups.

2 rounds in 15:33, smoked me. I've never done DB snatches before, but really enjoyed them. Couldn't get into the full squat position yet but I am getting closer. This is the most pullups I've done in one day in years. Getting better!

28 yom, 180 lbs

36:45 as rx'd

Thank you Josh

Hard to see another Hero wod. Headed to SF Crossfit this afternoon, not sure if I'll get to tackle this today.

BW: 315 lbs.

Age: 31 yrs (will be 32 in just over 2 wks)

Finished the workout (nearly as RX'D) in 25 minutes. Could have been 2 minutes faster if not for my Ipod mechanism (not the ipod itself) breaking in the middle of it.

Missing more men...May his passing have an impact on us all to count our blessings, good health, and good fortune...

(On my personal note) May the Halls of Valhalla welcome another warrior into their ranks...May the warrior return to Midgard to bless us with his presence and valor in the future...

Great workout at Primal for everyone that showed up! I never thought a 25lb dumbbell would feel so heavy as at the end of 7 minutes of bear crawls.

I didn't forge today's WOD. It is on the schedule for as soon as I get back from Christmas.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 10lb dumbbell snatch right x 10 10lb dumbbell snatch left x 10.

15lb Dumbbell snatch right arm: 21-21-21
21 L Pull-ups: 7,7,7-7,5,4,5-7,3,3,4,4
15lb Dumbbell snatch, left arm: 21-21-21
21 L Pull-ups: 6,2,4,4,5-5,5,5,6-5,2,2,4,4,4
Time: 42:30
First 3 sets of L-pull ups with pronated grip, second 3 sets with suppinated grip.
Foam roll after.

28:16 as rx'd

all L-ups full ext at top and bottom and legs completely straight...i think castro calls this one a "chipper"...for sure!

bwt-159
33 yom

As Rxed, 32:40...nasty, but seemed better than Badger to me, anyone else agree?

Stuart, did you mistype of your bodyweight as 315lbs, with a time of 25 minutes?? I would love to see a 300lb plus guy do a handful of L-pullups, much less 100 plus!!

Great picture of Joshua! One of the best I've seen on this site! Thanks.

#40 Andrew H. - thanks for the tip. I'll see what I can bust out after trying the real thing.

33M/6'2"/225

52:21

after the first 11 L pullups switched to regular pull ups. Snatches as Rx'd. I failed on pull ups on the last set of 21, so I did 3 sets of stability ball sit ups.

QUESTION

I found myself on my toes way too much, any hints to help keem your weight on you heels?

Thanks, god bless all the fallen heroes, I pray for a end to all the madness.

Peace, CD

Round 1 as rx'd
round 2 sub strict PUs
round 3 sub kipping PUs

29:41

slightly modified for muscular balance (as I'm not doing many WODs this winter)

3 rounds for time
20kg (44#) KB snatch Left
21 L-pullups
20kg KB snatch Right
21 ring dips

t = 56:30 (ouch!) just happy to get it done. full ROM on pullups, knees mostly short of full extension. Ring dips full ROM. Snatches sloppy, not always full ext on arm, and mostly somewhere around 3/4 squat (some 1/2, some full). Very difficult to complete this.

RIP Joshua. I'll reflect on peace and courage today.

Sad to see a new hero workout. I wish the best to Joshua Witaker's friends and family.

I am going to take the next three workouts off. I was trying to not take any rest until January even though I could feel that I needed it. Well, really messed up my shoulder doing Fran. I was able to do Badger but that made it worse. Then when I ran the 5K I strained my hip flexor a little bit. I think those are some pretty clear signs to take a week off.

RIP SSGT Joshua and to all the heroes

my prayers and thanks go out to you and your families

46 196

as "rxed" 30;39

snatched unbroken, L pullups very broken and ugly
rom issues as well at bottom

unintentional modified workout-

3 rounds:
40 pound Dumbbell snatch, 21 reps, right arm
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

25:37

post-weighted pullups.

our thoughts are with josh's family and friends

27:31 sub'd 15# dumbell snatcha and jumping knee pull up's

39:39 as rx'd

40/M/170

Rest easy, Joshua... God bless.

Subbed 45# db for snatches (all I had), and they were a little sloppy.

31:11

30/m/186

subbed regular pulls for Ls

21:01

33/M/170

As Rx'd: 23:47

To all the guys in Afghanistan, especially at the little FOBs no one has heard of, thank you for doing what you are doing, living in what you are living in and fighting for my freedom. Thank you.

God Speed Joshua.

My best friend is in the Special Forces and currently serving in Afghanistan, so this new hero workout really was a kick in the gut. He sent me a video the other day of his daughter's first words that he of course missed. Never forget the sacrifice that these men willing make.

I'd like to shake your hand bingo, well put.

46 / 171

as rx'd 34:09

First time with KB snatches. Going to pay tomorrow with a bad shoulder from previous injury. It's a small price to pay.

SSgt. Joshua Whitaker, RIP. Bingo said it best.

m/33/70/200

misread, only did one round
11:57 most l-pulls not full ext at bottom
legs not completely straight on most l-pulls

m/40/172

Joshie: scaled to 25#, w/these subs:
rd 1: kips
rd 2,3: k2e

around 35 min. watch problems.

RIP Joshua, and condolonces to the Whitaker family. Like a kick to the gut to see a new hero wod.

I'v been playing with CF for a about 3 month by that I mean I would do 3 or 4 WOD Rx'd or just pick one from the demoes whenever I had the time luckly I've been able to do the last 10 WOD with ya'll and that was one of the hardest workouts I'v ever done! but thats great I love destroying myself

28/M/155

Dumbbell snatchs: Rx'd
L Pull-ups: rd1 Rx'd
rd2 1st set Rx'd
2nd set 21 pull-ups
21 hanging leg lifts
rd3 21 pull-ups
21 hanging leg lifts
Time: 65:51

M45/250#

Dumbell Snatches as Rx'd in the rain.
L-Pullups scaled using jump box to support feet at bottom. Toward the end of the WOD I was kicking with my feet to assist, resulting in an ugly jumping L-ring pullup.

Time = 33:04

RIP Joshua.

As rx'd

TBear 40:20 (12:40, 14:20, 13:20 rounds)
-40lb snatch was ok (broken into 2 to 3 sets ea)
-L-Pullups (used all grips) sets of 4, 3, 2's and singles all from and to full extension.

10am Vancouver Class Times
Kelly "La Machine" (30lb D-B's) 37:40
Pretty Boy Floyd (40#) 40:15
Others that completed with the Knees to elbow-pullup combo
Matlock (35#) - 41:00
Karen(20#) - 39:00
MJ(20#) - 42:30
Marco (40#) - 2.5 Rounds DNF

m/33/175

As RX'd- 38:36

This was especially tough since I'm from the Dallas, TX area and I'm spending the holidays in AZ. The difference of 4500 elevation caused me to suck major wind in this one. On the plus side I found a pretty good gym to workout in. I finally get to try out a C2 rower!

Joshua, thank you for your ultimate sacrifice. To the Whitaker family, words can't express enough condolences to you. I'll keep you in my prayers this holiday season.

39:25 Sub 26 lb KB Snatch

age 18 bw 170
21:53
20# dumbell snatch

To the family of Joshua Whitaker, I'm very sorry for your loss.

M/39/185

After the first ugly round of L pull-ups, I switched to kips, or I would have been there all day and there's simply far too much to do in the last few days before Christmas.

29:10

A tough tough workout.

More better faster

as rx'd-32:33
42 yom 174# 6'1"

Another hero workout bums me out, sucks to know another great soldier has paid the ultimate price. RIP SSG Whitaker.

WU: 400m jog, CFWUx3

WOD: 38:57 w/50lb DB (dont have a 40).

Joshie, that was really a gut check. Crushing.

Semper Fi, Josh.
Bingo, well said, and thanks.

44 y/0, 5'8" 156#

Subbed 35# DB snatches, & fugly "L" pull ups.
21:39

Prayers to your family Joshie. Rest well. Your sacrifice will never be taken for granted. I thank and praise you and all heroes for the freedom I enjoy.

m 33/238/6'4"

24kg kettlebell snatches
weak l pulls
all sets broken

19:45

#103: not sure what you mean by mentioning #71. maybe you need to read it again.

53:10 25#

#79, K, writes,

"So many losses, and who gains?"

But for people like Joshie we would not be free. We all gain. Or, more precisely, we all don't lose.

"The tree of liberty must be refreshed from time to time with the blood of patriots and tyrants."

32 yom 248 lbs
subbed 6 rds of
21 80 lb barbell power snatch
21 pull-ups
21 unachored situps

time 49:58

God Bless you Joshua and prayers to your family.

Will make up this Hero workout this week. Godspeed Joshua and family.

Today did every min on the min for 30 min, 10-11 Thrusters, 65#. Some rounds did less so total thrusters was somewhere around 280 or so.

Worked on some split jerks which I love and HSPU though by then my arms were pretty fried.

Erin

I was wondering if anyone knew when SSG Whitaker sustained his wounds. I understand that he passed away on May 15, but is that the day he sustained his wounds. The reason I ask is I knew SGT Tim Padgett who was killed 8 May in Afghanistan during a firefight. SGT Padgett was also in 1st Battalion 7th SF Group. I was just trying to figure out if they were on the same ODA. If any one has any information please e-mail me at dar2644@uab.edu
Thanks!

35yo/F/6"3'/ 190lb

1 round
20# snatches
21 JPU+21 hollow rocks instead of L-pull-ups
2 rounds
20# snatches -
21 JPU+21 Abmat situps instead of L-pull-ups

32 min

about 27 minutes, forgot my watch today so used the gym clock. Nothing like a hero workout to make you keep going.

28/m/187

46:58

subbed 25# db for the 40#. first time doing dumbbell snatches. L-PUs were amazing. the first time i attempted them, about four months ago, i couldn't do more than 3 in a row. today all 126, most in sets of 5. CF continues to amaze me.

tough workout, but i agree with #169 - Badger was the worst i have seen in a long time. two great new WODs for two great men.

42yo/186#

32:19 as rx'd

Brutal! Off to work.

42yom / 145

My condolences to Josh’s friends and family.

WOD
38:37 as rx’d

This one tore me up. Definitely a work-out deserving a hero moniker. All L-Pullups full ROM with neutral grip. All dumbbell snatches with full squats and return to floor each rep. Both exercises had reps broken throughout.

Post – nothing. I really like to work on weaknesses after the WODs but the last batch of work-outs have left me spent and unable to do anything additional. I feel like I need another rest day tomorrow.

M/40/6'2"/195

25 pound Dumbbell snatch, 15 reps, right arm
15 L Pull-ups
25 pound Dumbbell snatch, 15 reps, left arm
15 L Pull-ups

21:15

Just finished Concept 2 challenge (100k)

20yr/M/164

29:25minutes not sure what Rx'd means tho :S
RIP Josh

Can't believe how bad this WOD was. And by bad I mean ouch.

47:30
15# full squat snatches
L pull ups
Thoughts and prayers are with family and friends of Joshua!

24/M/158/6'1

As Rx'd

24:38

M/29/5'9"/205

"Joshie" (modified)
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck Pull-ups (on rings)
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck Pull-ups (on rings)

Complete in 44:25

RIP Josh Whitaker

#202 kilo4_MD

#103 bingo is now #104 bingo. #71 k is now #79 k. If you read #79 k #104 bingo now applies. The numbers reflect the # of the post when I saw it; knowing that the #'s change with posts held by the filters I also add the name of the poster. I am confident that the relation between these two posts is understandable and reasonable.

Hari #204...Aye.

20:44, partial last round. RIP

Thoughts & Prayers to you and yours Joshua.

For that matter, my thoughts & prayers to all service men and women serving over seas. Your sacrifices & dedication will be honored for as long as I am alive!

29/M/175

Subbed 25# db's; they're all I have: 30:37. Very rough on the core. Tomorrow should be tender. God speed Josh.

RIP SSG Whitaker

Thank you to all of our service men and women...wish I could do the workout in your honor, but because of a bum knee I cannot...did 21-15-9 HSPU, Pull-up, push up, sit ups.

Decided to make my new years resolution early and get more serious about my training. I figure if I post my workouts here, It might help my discipline. I have been doing my own madeup WOD and have noticed that I have'nt been throwing any strength movements in with them. I looked at my old logs and have noticed a drop in strength. I decided to stick to a scaled frontpage WOD. My resolution is to be able to complete the WOD's as rx'd. With that being said, here is my first post.

Scaled Joshie

3 rnds
11 snatch left
11 regular pullups
11 snatch right
11 regular pullups

all squat snatches

21:50

booooooo!!

44:20 as rx'd - first workout back after the whole last cycle off with the flu. Lung capacity still off but strength was good. Too many failures dropping the load coming out of the bottom. Tough technically as this is the first real time performing the DB snatch that wasn't a power snatch. 95% of reps got thighs below parallel though but not as deep as I would like. Good to get back though.

32/male/165

Thanks Josh RIP.

42:05

Thank you Sergeant Whitaker.
Joshie with 25kg dumbell and poor form on L pull-ups:
29:40

m/30/191

49:07

For Lpu's, had knees at 90 degrees, but knees were mostly bent

My prayers are with Joshua's family

38 bw190
as rx'd

26:50

1. 7:17
2. 9:18
3. 10:15

m/40/160
50# power snatch-can't let the knees go past 90 degrees.
L-pulls were as best as I could do.
Felt like taking a nap after this one.
29:22

The ultimate sacrifice of a soldier is a debt that we can never pay back. We will be forever indebted, so we must always remember that freedom is not free.

1 rd w/ regular pullups and 20# db in 14:50

31/M/163

As rx'd:

36:47

21*40lb Rt, 21 strict L; 21*40lb Lt, 21 strict L
3 rounds.

As rx'd:

29:55

Fought hard on the last round to get under 30 minutes. I admit, however, most L Pull-ups were without the full extension at the bottom. I'll have to work on that on an off day. Great workout.

38/F/192

This was my 6th WOD

Modified

3 rounds
15# DB snatches
PU's on Gravitron 100#assist

My husband introduced me to the site - at first I thought it was crazy - but I am loving it. I love a different work out every day (even if it kicks my butt - at least I know I'm working)! Way better than doing endless rounds of reps!!

Wow, sucked hard. wanted to quit after round 2 so bad, but the hero work outs keep me going out of guilt.

Subbed 21 pull ups and 21 knees to elbows for the 21 L-pull ups.

39:40

DB snatches as rxed
First 42 L-pullups pretty good although broken and alternating grip.
Next 42 were 'knee-tuck' pullups to jumping knee tuck pullups as I fatigued.
Last 42 gravitron pullups followed by 42 knee to chests.

33:44

I never post comments like this, but RIP to all the hero's with wod's named after them or not. These last two new ones have been haunting me for days.

25:28, 35lb dumbell, all I had. Otherwise as rx'd.

RIP Sgt

39/M/168

CFWUx3(no pullups)
only managed 2 rounds and I was cooked:
20# DB Snatches R
21 Jumping pullups
20# DB Snatches L
21 Jumping pullups
19:30

I think my form killed me on the snatches. When I got home I looked at the DB snatch tripanel video from the FAQ, and realized I was working way too hard. Next time I'll do better.

32 min roughly. no watch. scrapped the L on the pull ups. had to do assisted pullups last 2 rounds. male, 24yrs, 6'6 250. rip to joshie. god bless our boys.

61/m/177/6'

CFWU x 3 (-pu's, + Burgener w/u)

I have just started working on the oly lifts, so subbed to get some bb snatch and squat clean practice.

3 rnds for time:
15 pullups
15 hanging snatch 45# bar
15 pullups
15 squat cleans 75# bar

35:15

Worked on form, first time doing much snatch practice.

Age 35
BW 148#

As rx'd:

29:24

Snatches were a little weak, couldn't catch them in as deep of a squat as I would have liked.

29/f/110

39:26

30# db squat snatches

this was brutal. l-pull-ups kicked my butt.

pre: CFWUx1 + Burgener WUx2 + double under practice
post: nothing

33 YOM 195#

Subbed 25# snatches.

50:00

Bingo: I see now, thanks - I do agree

second wind, put the heavy bag up and did

5 rounds x 3 minutes
jab
jab+jab
jab+cross
jab+jab+cross
jab+cross+hook

then 1 3 minute of elbow work

2 rounds x 30 seconds trying to punch myself out...wait that sounds wrong...

then final coat of vinyl paint on my Alfa headliner. Time for lunch.

f/45/130

Thanks for getting me through this one Josh
least I could do for Josh and his family

23 min
really tough
3 rounds
21 reps of everything
25# dumbbell all I had but don't think I could've handled more
L pullups were mostly chinups broken up into 3's no other exercise hits the abs like this one for me

Rest In Paradise

34/M/6-01/185

44:42 with some adjustments:

no dumbbell so I tried to use 40lbs on an EZ curl bar, that did not work too well so I did 85# OHS in place of the snatches.

#79 k - you

Primal today, WU, tire flip races, then 7 minutes of hades. Primal's T-shirts say it best. Cheers to everyone who showed up. What a tough group! You all inspire me to push harder.

SSG Whitaker, thank you for paying in my place.

sub'd
25# snatch
dip bar leg raises
#5 assist pullups
21
21
17

oops.

see previous post
time
56:45

39/M/170

cfwu

forgot about the other set of 21 L-pu and sub'd 20# barbell. First time doing the snatch barbell.
For Josh-
total time 37 minutes.

26/M/166#

39:19
Sub 32.5# DB. L-Pull-ups turned into bent knee pull-ups about half way through. Definitely feeling the effects of one day in between "Badger" and this.

Pre: 5 min. rope jump, abbrev. Greg A. w/u
Post: Stretching is all I could handle.

CFWU
"Joshie" as RX'd
31:21

DB Snatches ranged from parallel (90 degrees) to about 60 degrees, and L Pull-ups ranged from 90 degrees to about 120 degrees as fatigue set in towards end of each set.

I went to the gym at 10am to honor "Joshie" but my form was weak and my shoulders were tender from Push-Jerks yesterday. I got through 1 1/2 rounds and my shoulders wanted to tear themselves out of their sockets, so I left the gym. For the next few hours I got mad at myself (and gave my shoulders a firm talking to) so I went back at 5pm to get it done!

For you SSgt Whitaker, thank you and RIP.

17/M/6'/153

did 20# instead of 40. no way i could do that 21 times. 35:31

Pre: $ donation for Christmas to saluting america's heros.com.

Joshie as Rx'd, in grateful memory
41:22
Quite surprised since I first saw this posted last night after I caught up with Badger. Hurting from Badger, but SSgt Whitaker's picture hung on my basement wall with the rest of the heros proved motivating enough.

Although I'll never rely on the elite fitness that CrossFit forges to survive and succeed as America's Military heros do, I was reminded of the importance of overall health and fitness on Tuesday night.
My friend and mentor, Senior Cpl. William "Wild Bill" Hunter #73117, who's been a stret cop longer than I've been alive was involved in a terrible car accident during his second to last shift before retirement. I pray that his general level of good health and fitness will speed the healing from several very serious injuries, and will enable him to recover completely so that he can enjoy a long retirement.
Whether fighting for my life with a physcial adversary, or fighting injury or illness, I try to be ever aware of the benefits of "elite fitness."

#215 Kyle Rx'd=As prescribed, or you completed the workout as written.

#79 K-Hari's right in #204. We all gain with the loss of someone like SSgt. Whitaker. And we should all take a moment to feel the loss. K, I dare you to pause for a moment and think about what you've been able to gain (a life of peace, financial resources, all types of liberty, an education, friends and family) that the blood of patriots, like Joshie, has made possible through the generations.

Sandy
21'14
subbed kipping pull ups for L pull ups.

B R U T A L

there was no way I wasn't going to finish this one....

Nadia,
after seeing your time, I thought, there's no way i could've 'beat' your time. Sure enough i misread the WOD and shorted myself . I only did a total of 3 rounds of 21 L ups as opposed to 6. Oh well

37/m/165

subbed
2 rounds for time of:
30# db psn, 21 reps, right arm
21 bent knee pull-ups
30# db psn, 21 reps, left arm
21 knees to elbows
20:2