Dangit! Another "Hero" WOD. So sad.
Fair winds and Following Seas Chief, we have the watch.

My raw hand is NOT going to like this one!

RIP Brother

It hurts seeing new hero workouts when I get on. This ones for you Brother.

Nate, RIP, my prayers go out to your wife and son.

My prayers are for the family and friends of this brave man. May they seek solace in He who is over all. This one's going to hurt.

Sleep well brother

May God bless and watch over Nate and his family.

Nice WOD after the deads.

Training with Matt from Crossfit Brisbane tomorrow for the first time. I'm a little worried what he is going to dish up to me. Hopefully I can talk him into this one. Lucky I have the muscle ups down pat..........

"No greater love has a man than to lay down his life for his friends."--Jesus

Nate has shown that love!
Let's remember and help his family.

can't do muscle ups just yet.....

But will gladly do 4:1 for this one. God speed Nate.

god bless. this one's for you, brother.

What is the sub for those who cannot do muscle ups...dips and pullups?

Looks like a worthy 20mins worth of hard yakka that I would love to rip into.

If only I had muscle-ups down. I know it is my grip that is letting me down and wonder if anyone has any good resources on learning the false grip that they could direct me to?

Thanks

Oh Goodness. Not was I was hoping to see. My prayers go out to Nates family.

I'll be pushing extra hard tomorrow for him.

I love and hate to see these posted, it's a shame to lose another soldier, but it's good to know that who they were and what they did will be remembered for as long as Crossfit exists (which near as I can tell will be for about ever).

Our thoughts and prayers to Nate's family and friends.

Nate is among 3 Navy SEALs killed this month in Iraq. He is joined by Chief Petty Officer Michael Koch, and Petty Officer First Class Luis A. Souffront.

RIP, and let's not forget all of the others.

I was afraid I'd see a Hero Workout soon for CPO Hardy when I read the article about his death and the death of CPO Koch. Sad to see. Will give it my all tomorrow in honor and to pay respect. RIP, and thank you for your sacrifice to keep us all safe.

My thoughts and prayers go out to Nate and the entire Hardy family.

Question to anyone:

I did my first GHD situps today really liked them and definitely felt it in my core and legs. Only one problem, by the 8th or 9th rep each time I was getting such bad head rush that I would start seeing spots and felt real dizzy. My head still feels a bit uneasy even hours later. Any suggestions on preventing this or do I just suck it up and get used it. Thanks everyone.

Fair winds Nate.

Another heart breaking workout. Thank you for your sacrifice. My thoughts and prayers to your family.

Thank You Nate (and all those who serve) for your service. RIP.

Awesome WOD, looks like a potential fav.

I'll pledge $5 a round completed.

My heart and prayers go out to Mindi and Parker and all Chief Hardy's family and friends.

It's hard enough growing up with a dad deployed, I can only imagine the pain of growing up without a dad.

I can't wait until we never have another new Hero WOD posted.

GOD BLESS YOU BROTHER. Another member of our military family gone home. This one is for you.

what do we do if we dont have rings for the muscel ups? can you do them on a bar? plz help.

Gods speed brothers. We have the watch.. Our prayers are for you & yours.

Semper Fi, Nate. God bless

My Condolences to another Fallen Hero.

God Bless Bro. Rest in peace.

What is a 2 "pood" kettle bell swing. I don't know what "pood" means.

RIP Nate Hardy. God bless you and your family

After reading about this in a link posted on Friday, don't be surprised to see another new hero workout tomorrow called "Mike".

Thanks coach for memorializing these guys in a way special to the crossfit community.

Looks like a challenging WOD, I'm honoured to attempt it. The war needs to end.

RIP brother....

Keep the other 6 guys and the K9 that were wounded on the same mission in your prayers, too.

Nothing I can say. That stings. Never got a muscle up but I'm going to give it hell trying. My heart goes out to his wife and son.

Great idea Jim D #22. I'm in for $5/round too, as a small token to Mindi & Parker of our gratitude for the sacrifice of their husband and father. May God bless the Hardy's, and those who continue to stand in harms way for this great Nation.

Mixed feelings: Love the WOD but hate the loss. Will do this one Wednesday (one day behind) but only have 1.5pood kettlebells.

#19, find a spot on the ceiling and stare at it the whole time. It helped me out.

It's terrible seeing these new ones.

#19, find a spot on the ceiling and stare at it the whole time. It helped me out.

It's terrible seeing these new ones.

Rest in Peace

Another Hero. God bless this Navy SEAL, his family, and his fellow warriors. RIP.

Will give it my all.

RIP brother

Killer WOD, but it pains me to see new hero workouts every time they are posted. My heart goes out to Nate's family. I am going to blister this mf'er.

Fair winds and following seas to all the Chief PO that were lost. Thank you Crossfit for allowing the spirit and memory of these warriors to live on forever.

#26 John

Check out the FAQ, it will answer that question and many more. According to the FAQ a "pood" is a Russian measurement of weight, about 36 lb.

I just got my 2 pood kettlebell, figured "Nasty Nate" would be an appropriate name and the Nate wod is a good baptism. Our four man crossfit team is going to donate the equivalence of our best mans total swings. Don't worry we won't slack. Semper fi Nate from you fellow brothers in arms.

Makes all of your troubles seem small, doesn't it?

Go get some in his honor!

RIP Nate, My condolences to the family.

#26 John - Don't be FAQuphobic - check the FAQ's. 1 pood is 36 pounds. 1.5 is 54, 2 is 72.

God speed, man. Can't wait to get all you guys home.

Thanks for serving bro, and any other fallen soldiers...

I have a quick question about muscle-ups. i was wondering how much height do you need to hang rings from to be able to do a full muscle-up? I still haven't tried one but it seems to me that i should be able to do it, and i've convinced myself the pullup bar is too low in my gym. i figured i'd have to find a tree when the weather warms up. Any response would be greatly appreciated.
RIP Nate.

This place just keeps getting more special the longer I am here.

Our prayers are with Nate, his family and all those who have gone before him.

E-mail me your rounds and my gang will pledge .50 for every round we get.

Fair Winds Chief.

Our thoughts and prayers are with your family.

Quick question so I can do this WOD right. I have rings, but do not have a muscleup. Is the sub on rings still 4:1? Or is 2:1 sufficient? Let me know. Thanks in advance!

Fair winds and following seas, we have the watch.
RIP Brother.

...O Father, King of earth and sea,
...hear from heaven our sailor's cry,
And grant eternal life on high!
-"Eternal Father, Strong to Save": The Navy Hymn

Thank you brave warrior. God bless you and your family. God bless all those who have gone before you and protect those who stay.

God Speed Brother. . .

"From this day to the ending of the world, But we in it shall be remembered-We few, we happy few, we band of brothers; For he today that sheds his blood with me Shall be my brother"

God Speed Brother. . .

"From this day to the ending of the world, But we in it shall be remembered-We few, we happy few, we band of brothers; For he today that sheds his blood with me Shall be my brother"

RIP Nate.

This will be my first day back after 5 days off. I'm gonna go pick up a a 2 pood KB tomorrow just so I can give this the full out effort it deserves.

God Speed...

"From this day to the ending of the world, But we in it shall be remembered-We few, we happy few, we band of brothers; For he today that sheds his blood with me Shall be my brother"

Sleep well brother.

I always hate seeing another one of these added. My prayers and condonlences to Nates family. I'll push it to the limit, and past it, in memory to his ultimate sacrafice and I sinerely hope that no others need to make it.

Thanks to John Edmonson on instruction this weekend on the muscle up, I'll do it almost as Rx'd, can't do hand stand pushups yet.

Would doing bar muscle ups be a sufficent sub? ive never tried to do one but thought id ask anyways :)

Fair winds, following seas, Chief Petty Officer Hardy.

I was thinking of Josh Hager today. I didn't want to be reminded of the sacrifice these many souls are making, but I will do my best to honor their work in this WOD.

Paul

Not another "Hero" WOD dammit, R.I.P Nate.

Rest in peace Nate. Our thoughts and prayers are with you and your family.
Give it h*ll Tom. You'll get that muscleup. Give me a call when you want to do the WOD again.
Best, John

very easy to get wrapped up in our little lives and forget that for some just coming home for work is not guaranteed.
Take a moment and just forget the rights and wrongs of the politics involved and say a little prayer of thanks to a soldier who was just like me or you... only braver.
onyer Nate

God bless you Mrs. Hardy and little Parker and your family.

God's speed Nate Hardy and thank you for all you gave to our country. We are all the better for having had you on this earth - now slip our bonds and be with your maker and know that we remember you and those like you - damned few left.

t

God Bless you Nate and your family. You paid the ultimate price so we can have our freedom. Your now in the hands of your maker.

Does anyone know why they aren't selling the pukie Tshirts anymore? I've been CFing on and off for about a year and have seen them disappear. I'd really like to get one.

I'm in for $5 bucks a round as well.

Fair winds and following seas

s/f

Smitty

I have nothing to add to the gracious comments already posted. God bless those who remember the fallen. Those still standing thank you for your prayers too. With tears in my eyes, I pray you will never hear a shot fired in anger.

God speed, Chief. Thank you for your service and your sacrifice - As a nation, we are in debt to you. My deepest condolences go out to the Hardy family.

God bless you, Nate.

I have to modify this because of my shoulder problem, but I'll donate also.

I have a small full thickness supraspinatus tendon tear in my right shoulder, which I'm supposed to have scoped 19 February. I hope it doesn't interfere with my upcoming deployment. It's time for me to contribute also!

SEAL from my home state:

http://projects.washingtonpost.com/fallen/dates/2008/feb/04/nathan--h-hardy/

I'll push myself hard tomorrow, but I'll never approach the sacrifice you made. I hope your widow and son are well taken care of.

This man must have been great the workout is unreal! R.I.P. Thank you for your service. My heart is with the family.

Any crossfitters in Sacramento?

They only crossfit gym I've found is in Rocklin and its wayyy to expensive for my blood. Wouldn't mind finding a cheaper place to do my WODs!

I know all the other substitutions, but what do you sub in for kettle swings?

God bless, Nate.

R.I.P Nate.
Deepest sympathies to your family and friends.
Thank You.

Fair Winds and God's Speed, Hero.
Your sacrifice will not be forgotten.
Thank you.

Nate, Thank you for your service to our Country. We will always remember! RIP.

This makes me remember how precious life is and to live mine to the fullest, pushing myself to be the best I can, including physically. (I hope I'm not reminded again, though.) Thanks, Nate for your ultimate sacrifice for your country and thanks CF for helping us honor our fallen servicemen.

I had the pleasure of meeting and being at the command with Chief last year. God Bless him and his family. I'll pledge the $5 per round as well.

I hope to puke today!

Chalk me in for $5 per round as well.

"When I die, permit me to appear first,
at your gate,
allow the devil to think I'm late,
and, before he realizes his mistake,
grant me entrance, and assign me to serve,
life eternal, in your heavenly fleet."
--Mac Mcgovern's A Sailor's Prayer

Fair Winds and Following Seas, Chief.

--MM1(SS) Adam C. Veres, USN

Not happy to see this posted for my first workout back after a long lay off.

Fair winds Nate.

What is the sub for muscle ups? i dont have access to rings.

RIP Chief, your shipmates have the watch.

Pull-up x3 (Muscle-ups)

Rounds = 8

WITH GOD THERE ARE NO GOOD BYES,NOR ARE THERE ANY ENDS SO BE STRONG OF HEART AND FAITH AND HE WILL ALWAYS BE NEAR.GOD BLESS YOUR FAMILY AND THANK YOU FOR YOUR SACRIFICE.

Nate,
You gave all for your country; we owe you and your family a debt of gratitude. Words don't do justice to comfort your family, there are no words strong enough to emplify our thanks for your sacrifice. My family will keep you and your family in our prayers. Rest easy Sailor, I still have the watch, I will continue, we will not fail. God Bless You

Respectfully,

Devin
U.S. Air Force

So sad, there are no words that can give enough comfort for his family! We all share your loss and we pay homeage by sharing your pain in the crossfit way!

Respectfully!

My thoughts are with Mindi and Parker.

Really tough WoD, even considering I'm good at MU and HSPU, combining them was a killer. The swing, which I was worrying about, became the "rest"

3 swings shy of 11 rounds (30Kg DB)

First time back on crossfit in over 4 months.

Could not do muscle-ups, substituted 5 pullups per.
HSPU with smith machine bar assist.
No Kettlebell, 40lb dumbell sub.

5 reps in 20 minutes.

Chief, rest well ship-mate.

26/M/5'10"/172

Rest in peace, Chief

WOD as RX'd except:
jumping muscles ups on straight bar
70lb dumbell for swings

8 rounds + 2 MU + 4 HSPU

35/M/5'9"/202

8x bar dip
8x pull-up
4x HSPU-most of these were partials or negatives-I need to work on these.
8x kettlebell swing-2 pood

8 rounds- RIP Chief

14 sets. DON'T do shoulders the day before this one!

See you on the other side bro. "BSI, scene is safe, Hadj and I can handle it..."
De Opresso Liber,
Doc Swank

RIP Nate.

Godspeed, Nate.

Fair winds and following seas Chief. I have the watch.

This is going to hurt

Chuck

Thank you for your service to our Country.

http://www.democracyfornewhampshire.com/node/view/5431

40y/oM
75" 202#
It took me two weeks to catch up, but I'm back to posting on the Rx'd day. My weight is back up, caught up on sleep...no more excuses.

CFWUx3
WOD
Nate (subbed 75# dumbbell swings and 3 and 3 per muscleup)
13 rds and 4 dips

"For he to-day that sheds his blood with me
Shall be my brother"

Sleep well, Nate

For those still asking about subs - all are in the FAQ. For KBs, sub DB - dumbbell weight will be close, but probably not exactly 2 pood. Call it a #70 DB (72 is in the FAQ). For muscleups, sub pullups and dips, 4:1. Those who have done MU on rings assert this is the valid difference. Bar MUs are better, but don't come close to the stability management required on rings.

Don't worry too much about how you sub - do what you can, push harder than you want, keep records and get better. What do you think Chief Hardy would have done?

....thank you.....

From the article linked by Fireman Rick #92

President Lincoln's words: ``To care for him who shall have borne the battle, and for his widow and his orphan.''

A worthy mission for us all...

5min rope jumping + CFWUx2 (No PU's and pushups for dips)

WOD: 11 rnds

PU's and dips for MU's

RIP Nate..

CFWU x 2 and Greg's warm up.

sub'd 2p KTB for 22kg dumbell.
and MU for 4 pu and 4 rdips

11 rounds.

CFWU x 2 and Greg's warm up.

sub'd 2p KTB for 22kg dumbell.
and MU for 4 pu and 4 rdips

11 rounds.

Rest in Peace, Nate. God Bless you, your family, and your friends. Thank You!

Thank you for your service. God bless you and your entire family. Rest in Peace.

AFFILIATE CHALLENGE!

I'll gladly give this one EVERYTHING I've got. Like Freddy C. I'll pick up a 2 pood kb today just to get it as close to rx'd as possible.

$5 a round sounds awesome!

AFFILIATE CHALLENGE!

I'm personally challenging all the affiliates to do the same. Let's give it our all and get some donations going at our locations for Nate!

AFFILIATE CHALLENGE!

I'll personally sponsor the top athlete we can find! OPT give me something to cheer about bro!

Tony B give us a video of one of your studs out in CA doing this with the donation information and I'll sponsor him too! No Tony, make it $10 a round! I'll send that video to everyone I can find.

AFFILIATE CHALLENGE!

If my little garage affiliate can pledge that, what will you big boys do out there?!?

David
CF Chattanooga

29 YOM 200 lbs
13rnds of 3 pull-ups, 3 dips, 4 HSPU and 65 lbs db swings
Cross Fit Camp Stanley Korea
GET SOME

hooooooooah!! that was a good one.

10 rds + 4 pu, 4 dip, 4 pu, 2 dip
- 1.5 rds muscle ups (3 total), then pu/dips
- 4 rds hspu on the wall, then i moved to a dip bar
- 1.5 pood kb swings

From all of us here in Virginia Beach, RIP brother, and our hearts and prayers are with your family.

Wasn't going to workout today. In memoriom for our fallen hero, I'll have at this one!

Chief,

God bless you and your family, and the community you stood for.

I pledge $5 per round - A small sacrifice for your ultimate sacrifice. May you have fair winds and following seas on your journey.

I've just received my Elite rings. What's the minimun ceiling height for rings?

Thanks in advance.

as rx'd 8+2

God bless your beautiful family, Nate. I can't imagine what hell I would have gone through if I had had a baby when I was over there. Now that I do, it's a whole different ball game, as I'm sure you know.
I am an Army guy, but I've seen enough on the hero tributes to wish you fair winds and calm seas, brother. You guys saved my butt more than once and I'll never forget it.
You're one of the best of the best. I'll try to meet pukie for you today.

49m/5'10"/225
cfwu x 3
11 rounds
4 pull ups, 8 dips
4 push press/135#
8 DB swings/60#

Fair winds, calm seas, sleep well. I owe my life to you and your brothers three times over, and will never forget and will never leave you and yours out of my prayers.

May God bless all of our brave soldiers fighting all over the world. Also I am sending a prayer to Nates's wife and child. Nate will never be forgotten for his bravery and you will never be forgotten for your sacrifice. May the Lord bless you and keep you, give you hope, and give you faith.

Blue Skies, Frogman.

HOOYAH NATE!

33/M/200

8 body weight bench press
8 pull-ups
4 HSPU
70lb db swing

8 rounds

26/6'6"/200 lb

6 rounds + 2 MU + 2 HSPU

As r'xd 11 rounds 2 MU +3 HSPU

25/5'9"/132

9 rounds + 2 MU (1.5 pood KB swings, HSPU to 3" stack of books)

KB swings were freaking heavy. Jeez.

Woody and I started IF on Sunday. We're logging our diet on www.whatwereeatingnow.blogspot.com (wfs). So, I'll probably be doing most of the wods fasted for the next while to see how it goes.

RIP Chief.

Semper Fi

SSgt/USMC

7 rounds as written, + an extra 2 mile run.
Nate, Mike, Lui what can I say that hasn't already been said or written. You'll be missed bro's, and we'll carry on with the fight.

Thank you Nate.

M/40/5'11"/190

7 rounds + 6 dips and 6 pull-ups

sub:
-6 dips (1st 2 rds: ring dips, then supported ring dips--heels on barrel)
-6 weighted barrel pull-ups, 5#
-4 modified HSPU, toes on log
-8 KB swings, 25#, 4 right, 4 left

F/37/5'6"/140

9 rounds + 8 pull-ups, 6 dips

sub:
-8 jump pull-ups
-8 jump ring dips
-4 modified HSPU, toes on log
-8 KB swings, 25#

We enjoy our freedoms based on the blood, sweat, and tears of others. Without the guardians, the sheep would be devoured by the wolves. To those who have gone before us, Thank You.

6 pullups and 6 dips
4 HSPU
8 70# db swings

Boo: 10 rounds
Beck: 11 rounds

SWEET

18 and 1/3 rounds as rx'd

full ext MU's and nose to carpet, shoulder width HSPU's
bwt-162

Subbed 6 pullups and 3 ring dips for mu's
45# for KB swings

9 rds, 6 pu's 3 dips

Rest in peace chief

RIP Chief

M/30/6'/205

No rings so:

8pullups
8dips
4hspu
12 1-pood kb swing (no 2-pood kb)

6 rnds

The hspu's really kicked my but(first time doing them). I did them all but by the third round had to break up the sets of 4 into 2,1,1 which ate up alot of time. Great workout. I've got to get some rings.

RIP, Chief. Fair winds. Gonna be a helluva workout.

Tony

USCG

43/m/6'4"/229

subbed 8 pushups, 8 1.5 pood kb swings

5 rounds regular pushups, 6 rounds w/ pushups from knees

$5 /round I'm good to go!!
CPO Naaaaaaaaate Haaaaaarrrrdyyyy
Hoo-Yah Chief Hardy!!!!!!

All Canadian Forces personel are someone who, at one point in their life, wrote a blank cheque payable to "the people of Canada" for an amount of "up to and including my life"

The same is true for our neighbours to the south,
I'll do this one with pride.

M/31/5'7/177
As rx'd
12 rounds plus 2 MUs, 3 HSPU
My brother is a team guy. He said they have lost some guys recently. It shows me we have some tremendous warriors, but some equally evil bad guys out there.
Keep up the fight.

I posted this at the appearance of "Joshie"; I can't do any better...

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...

Sub pulls/dips for MU and 50# swings...8 rds + 6 pulls/dips + 4 HSPU + 3 DB swings

26/6'8"/210

10 rds in 20:12

Sub 6 PU/Dips

Do not stand at my grave and weep,
I am not there... I do not sleep.
I am the thousand winds that blow...
I am the diamond glints on snow...
I am the sunlight on ripened grain...
I am the gentle autumn rain.
When you waken in the morning's hush,
I am the swift uplifting rush
Of gentle birds in circling flight...
I am the soft star that shines at night.
Do not stand at my grave and cry—
I am not there... I did not die...

Fair winds and following seas Chief -

It wrenches my heart to see a new name in quotes. This is a beautiful workout. Will do this one Thursday.

$5/round

Now, to make it a $100 donation!

45/m/6.0/180

6 rounds - nowhere to go but up : )

subbed 3 PU and 3 ring dips for MU
subbed limited range of motion HSPU or negatives
subbed 50# DB

ring dips and pullups coming along nicely!

35/m/70/170
WOD "Nate" 6 dips/6 pullups for muscleups, smith machine hspus, 70lb db swings, 9 rounds (-) last set of swings

Be at Peace, Brother.

Thank you for all you've done, Nate. Cannot apreciate your service enough, and how you gave your life for your country.
My prayers with you and your family.

10 reps. (subbed 6 pullups + 6 dips for the muscleup sets).

165/29/m/5.9

Hate to see the Hero WOD. Anchors away my friend. Did Nancy modified before seeing the WOD:

5 rounds of 400M X 15 KB Squats

Used 55#, 46# or 35# KB depending on what was available during the circuit to keep the event moving (we did this as a group for PT and have five different bells).

14:06

Finished with 10-1 Prisoner Burpee countdown (do 10, take 10 paces do 9, take 10 paces etc down to 1).

43/M/6'3"/200 "embrace the Burpee"

m/39/150/5'6"

as rx'd
10rnds + 2mu

it's a shame when mu are the easiest part of a workout.

rip nate

Well put, bingo.

8 rounds + 4 JPUs

subbed 8 pullups(slight jumping)+8 dips for 2 MUs.
HSPU feet hooked
45# DBell x 12 (after first 2 with 2-35# plates wasn't working so well.)

Mindi and little Parker, you are in all of our thoughts and prayers.

47/m/180

8 reps

MUs were jump assisted (rings were overhead)
Swings were with 72# dbs

My MUs were getting suspect and dangerous, so I stopped at 19:17 and took some water

M/173/5'9"/21

RX'd 13 rds +2MU,2HSPU

Thank you, Nate for your ultimate sacrafice for my son and my family to be safe! RIP. I will do this wod with honors.

Grace and peace to Nate's family as well as Micheal Koch's and all our military, their families who have and are currently serving~
How do I show my gratitude/appreciation for the sacrifices they make day in and day out...by taking a deep breath and doing the WOD deespite how I feel. My husband served 20 years with the Marine Corp,(we were married when he grad boot camp) our two sons are currently serving in the Marines. For them and all the families, I say thank you, GOD BLESS and protect you~

41yo/f/158#
Nate 19rounds w/ 6'to spare
2muscle ups(jump up slow release from feet height)
4HSPU full verticle, shallow depth
8 3/4pod (12kg, 26.4#) kbswing

33/M/185

My prayers are with you Hardy's. Thanks for your sacrifice.

Got a sloppy muscleup, but can't do more than 1, nor very consistently, will keep practicing. So, subbed 4 false grip ring pullups and 4 ring dips. Strapped a 25lbs plate to the bottom of my 45lbs kb for 2 pood.

7 rounds plus 4 pullups & 4 dips in 19:50

RIP, Chief.My prayers with you and your family!
48/M/170 sub 4 pullups and 1 ring dip per MU. 70# DB for swings.
10 rounds + 8 pu and 1 dip.

RIP brother. Thank you to your family for their sacrifice.
LTT

36m/6'1"/185

Modded

1 ring dip plus 3 PUs for each MU (ceiling is too low for MUs)
HSPUs with feet on chin-height bar
13 45# KBs

11 rounds + 1 MU

I'm going to have to special order a 2 pood KB!

Peace to Nate, his family and fallen brothers. He gave all he had for the greatest country in the world.

M/36/6'2"/192/cft=922
Colorado Springs

In response to the questions regarding how high to hang your rings. At a minimum while doing them at the gym I will hang them so that the bottom of the rings are at eye level. With that height at 6'2", I lower down by bringing my feet up behind my knees to a straight arm position. This height usually gives me 1.5 ft of head clearance at the top to press through and then up. At the top of the press,the bar will gently nudge the back of my head. Look around in the gym for the tallest structure to hang them on.

With that said, it isn't ideal but in the winter time I prefer to be
inside doing these workouts. The only issue you may run onto are the vast amounts of muscle heads that will ask you if they can give it a try and end up dislocating something after you say, "knock yourself out".

Looking forward to this one later this afternoon. Ciao

#22 and anyone else who is looking for a sub for muscle ups.

You can do muscle ups on a bar, check out the exercise and demos link under "bar muscle up" Also a sub for one muscle up is 3 pull-ups AND 3 dips or depending on the size of your cojones, 4 and 4. Good Luck!

Rest in peace Nate

Playing rugby in college we used a nice quote from Shakespeare, “We few, we happy few, we this band of brothers, for he who sheds his blood for me shall be my brother.”

I think this applies to many facets of our lives, especially the loss of a hero.

Thanks Nate, for being one of the brave.
And thanks Coach for honoring our fallen soldiers.

RIP.

My thoughts and prayers to all the family and friends of all the soldiers.

32/m/6'/188

8 rounds & 1 muscle-up

Fair Winds Chief

Muscle-Up Transition. . .

I am having trouble transitioning from the pull-up portion to the dip portion of the MU. I use a false grip; I can do about 20 pull-ups and 35 dips.

Any advice?

Nate, God love ya Brother.

19 / F / 5'7" / 142

Thank you for your service Nate. You and all who you served with. We'll take it from here...

Since I didn't get to do this a couple weeks back, I did "Grace" for "Nate."

"Grace"
30 reps, Clean and Jerk, 35 kilos (77 pounds)
Time- 18:20

Then
4 x 5 Overhead Squats at 65 pounds
sit-ups

Lauren and I are pledging $50.00 for each round from the most rounds posted.

Again, a question about muscle ups.

i was wondering how much height do you need to hang rings from to be able to do a full muscle-up? I still haven't tried one but it seems to me that i should be able to do it, and i've convinced myself the pullup bar is too low in my gym. i figured i'd have to find a tree when the weather warms up. Any response would be greatly appreciated.
RIP Nate.

Rest in peace...

OPT impressive once again. Good work.

RIP Brother.

thank you to all who risk their lives everyday for the freedoms that we love!

This one is for you brother, RIP.

Semper Fi!!!

This one is for you brother, RIP.

Semper Fi!!!

My prayers are with you, your family, and your team. We will be doing this workout in Wisconsin Today.

God Bless.
Dave

Brother in Arms. Rest in peace.

#40

thanks for the explanation on the pood.

Done. God Bless and prayers to his family.

These 15 decades of the rosary go out to Chief Hardy and family. RIP.
God bless.

These are piling up too quickly. Fair winds, brother. You will not be forgotten.

subbed 4:1 pull ups and dips for MUs
HSPU were self assisted using the smith machine

9 rnds, pull ups and 4 dips

swings were killer

Nate. N-Eight.

Godspeed.

7 rds.
4 pu and 4 dips for muscleups
after first round did elevated pushups for handstand pushups.
1 pood swings, first time doing those.

First real Crossfit workout in a while.
It's good to be back.
My prayers go with the Hardy's.

bw 170

subbed 3/3 for each muscle up
hspu assisted

11 rounds

RIP, Nate

M/22/6'1"/195

As RX'd: 19 rounds, 5 swings away from 20.
Had to use those hanging knee raise things that hang from a pullup bar instead of rings, the caribeeners kept scraping my arms. But there's no pussing out of it on a day like today

CFWU

blackbox "warmup"
round 1 - deadlift 3x5 1p, 2p, 2.5p KB, 3x5 pushups
round 2 - kb swing 3x5 1p, 2p, 2.5p KB; 3x15 squats
round 3 - kb swing 3x5 1p, 2p, 2.5p KB, 3x10 Burpees.

The warmup kicked my ass, second time I have swung a KB.
~~~~~~~~~
WOD

2 Muscle-ups (subs, 8 ring dips, 8 pullups)
4 Handstand Push-ups(Two ab mats)
8 2-Pood Kettlebell swings(sub 24 8kg KB swings, coach knocked me down after I proved I could not swing a KB properly)

4 1/3 rounds in 20 minutes

PR - HSPU's, never done them to ab mats, and actaully got a few to one ab mat. And I also completed the pullups, first time in a WOD. PROGRESS

#131 Bingo, thank you and well put. My family deals with it daily for others, and in a very few short weeks will also be in the thick of it.

Most will never have any idea.

It's sad how many of these hero workouts we have, but it's also good to see how quickly the WOD develops after the loss. CFHQ is on it.

subbed 6 x pull ups and 2 x strict ring dips for MU's, feet hooked on rack bar at full height, and only had a 1.5pd KB. All that said,

11 rds + 6 pu and 2 rdps and one lost callous.

M/33/5'6"/158#

12 rounds
6 p/u, 3 ring dips (can't do muscle ups yet)
4HSPU
55lb DB (no kb)

RIP Chief Hardy

145lbs/31yoa

Nate as Rx'd:

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70lb DB)

14 Rounds + 2 Muscle-ups.

first two rounds were unbroken, head to floor on HSPUs. After that I had to put one plyo disc under my head (about 3" thick). Overall pretty happy about the results.

Thank you, Nate. RIP.

How hard to see another Hero workout.

Eternal Father, strong to save,
Whose arms hath bound the restless waves,
Who bids the mighty ocean deep,
Thine own appointed limits keep.
Oh hear us as we cry to thee,
for those in peril on the sea.

Amy 37/63"/125
Nate, scaled
20 minutes, as many rounds as possible
6 kipping pull ups
6 dips
4 HSPU with ankles hooked on Smith machine
8 16K KB swings
9 rounds plus 4 pull ups.

Rest in Peace, Nate. Thank you for your service.

M/44/156#
11 rounds plus 1 M.U.
swings with 1.5 pood

46m 200#

2 MUs (assisted with heels on ground, decided these were better than extra pu/dips cause I need work on MUs)
4 HSPUs (heels on wall, but limited ROM)
8 kettlebell swings 70# (held db by end, man is that heavy, but unbroken)

10 1/3 rounds

"Nate"

Sub: 8 pullups, 8 dips for M.U.
4 HSPU head high smith machine, one foot hooked
8 2 pood KB swings

12 rounds

35/m/180
CFWU
WOD Scaled
2 MU's
4 HSPU's
8 Dumbell Swings 50Lbs

10Rds in just under 20 min

My condolences to Nate's family. I'm sorry for your loss.

Rounds of:
8 pullups
8 dips
4 handstand pushups
8x70# dumbbell swing

6 rounds + 8PU, 8 dips

Yes, a Hero WOD is a sad thing. Thank you Nate, for the sacrifice, so that I can go about my day here in the great U.S. of A in relative safety and comfort. You rock, and I worked my ass off in your honor today.

Nate, scaled

8 assisted pull ups
8 assisted dips
bench pushups
8 KB swings 1 pood

5.3 rounds in 20 mins.

f/43/226/5'7"

8 round p/u dips subbed 4:1 70 lb DB swings.
Hooyah, Chief, Fair Winds and Following Seas,
R, BM1 (SWCC/SW) Robert D Taylor Jr

WOD as RX'd: 17 rounds + 1 ring MU

MUs were hard after the 2 pood swings.

MUs were complete reps - full elbow extension at hang to full extension at support back to full extension hang. No half or jump off reps.

HSPUs done with hands on 2" blocks. Full elbow extension, top of head touching floor, back to full extension. Hands a little wider than shoulders.

72# two hand kb swings higher than head.

BW 171

12 or 13 rounds + 2 MU

Nate,

You are the strong man in the arena, you're place will never be with those cold and timid souls who will know neither victory nor defeat.

Thank you for your service and sacrifice.

Greg

M/45/154

My prayers are with Nate's family. Let's remember these heroes who make the ultimate sacrifice for our freedom.

Did the routine backwards to share rings.

Sub'd press with 37.5 dumbbell.

3 rounds+ 4 presses, 8 kettlebell, 1 muscle up.

First time being able to do a muscle up work out.

Can't do muscle-ups or HSPU's, but I did the best I could.

Subbed 4:1 pull-ups and dips per MU
Subbed leaning wall push-ups for HSPU's
Subbed 1 pood KB (all that was at the gym)

7 rounds +8 PU's +8 dips.

m/23/157/5'11.5"

Fair winds and following seas Chief... I pray for you and your family and team mates.
Subbed 8 Pull-ups/8 Dips for muscle ups
70# KBS
all sets unbroken
-10 sets + 8 Pull-ups

RIP, Brother.

For the family my thoughts are with you and yours.

#131 you said it best.

Semper Fi, Nate and Family.

My prayers and tears are with you who suffer.

23 y.o. male/185 lbs
6 rounds with 20 seconds to spare.
Subbed 3:1 pullups/dips for muscle-up.
Limited range of motion on HSPU, but all in all, not bad for having taken two months off. Incredible workout!

Gracious Heavenly Father, be with the Hardy family in their time of grief. Let them find peace, comfort, and hope in You. Thank you also for the rest of our brave men and women in uniform who fight valiantly to protect the freedom You have blessed us with. May we be always grateful, and may we be found worthy of their sacrifice. Amen.

m/23/6'/195 CF day 9
subbed 4 pull ups/4 dips for muscle ups and 70lb DB for KB...otherwise as rx'd.

7 sets

It is fair to state that the pull ups became kipping and jumping at the end. I tried my best to do as many as i could before resorting to jumping.

make that 4 dips/pull ups per muscle up (8 per round)

CF Warm up x 2
5 minute jump rope
50 situps

Dips x 8
HS Pushups x 4
53 # Kettle Bell x 8
6 rounds @ 20:00
7 rounds @ 21:24

Hooya Chief, R.I.P. You've fought the good fight, my God bless and watch over your family.

Our prayers and condolences are for Nate's family. Fair winds and following seas...

12 rounds.

Thank you for your sacrifice.

Our thoughts and prayers to your family.

D

14 rounds plus 2 MUs and 2 HSPUs. All MUs were drag throughs (getting closer to the real thing). All HSPUs were negatives and all KBSs were with 1 pood (the heaviest in my building gym) and were unbroken.

m/43/160#

Thank you for your service Nate and the Hardy family. God be with you and bless you for your sacrifices.

6rounds plus 8 pullups and 8 dips

Subbed 4 pullups and 4 dips for each muscle up and 65# DB for 2 pood KB
HSPU full vertical against wall nose to ground

To all those warriors who do the bulk of the work outside the "wire," thank you for your sacrifice. I pray for you Nate and all our brothers in arms that are fighting and dying as I write this. Programs like Crossfit keep our bodies strong and our minds disciplined, which help us to avoid these tragic ends. God bless you Nate, you will be in our thoughts as we use this WOD to steel our bodies against the travails ahead.

28/m/210

subbed 6 pull-ups & 6 dips for the 2 x muscle-ups.

12 rounds + 2 HSPU.

Because of the unveiling of Speedo's new swimsuit some of the athletes (the really good ones) are in NYC. But, because of their need to train, they will be stopping by my pool (Asphalt Green) for a workout. Michael Phelps, Natalie Coughlin and Ryan Lochte will have a practice at 3:30 at my pool. It's going to be great to see how the best of the best train. How the most dominant swimmers in the world work to be there.

165#/5'8"/56

14 rounds + 2m/u -- pledged $5/round + partial; so I'm honored to donate $75...

Godspeed Nate and thank you for your service and sacrifice. May your family find solace in knowing you made the world a little better....

10 rounds as rx'd. Semi-jump into muscle-ups and poor depth with hspu in last two rounds.

God bless you Nate and thank you for your sacrifice.

4:1 jumping pull ups/dips
elevated push-ups
40#db swings
8 rounds + round of 4:1's and push-ups

Thank you Bingo, exactly.

Thank you for your sacrifice. My thoughts and prayers to your family.

$5 a round

27/M/190

7 rounds

first WOD that I've been able to do muscle ups.
technique is key!

Does anyone know why they aren't selling the pukie Tshirts anymore? I've been CFing on and off for about a year and have seen them disappear. I'd really like to get one.

9 rounds.

It is a beautiful, warm day in Chico, CA. I'm stunned by how lucky I am, how easy I have it...all due to the sacrifice of our warriors like Nate. I can not believe how trite and inadequate "thank you" sounds, but thank you Nate.

Brother, and Shipmate,
Thanks for your service and sacrifice to this great nation! My prayers are with your loved ones.
I will give my all tonight!

Semper Fi, and Fair Winds and Following Seas!!!

HMC(FMF) Propp

Then I heard the voice of the Lord, saying, "Whom shall I send, and who will go for Us?" Then I said, "Here am I. Send me!"

Thank you, Nate.

Sleep well, beautiful man.

m/31/185

subbed 6+6 for muscle ups, used 55# db for the swings

11 rounds + 6 pull ups & dips

today was my first day "back" as far as i was concerned. i can now workout in my fitness class, so i can be back on the 3/1 cycle. i am going to focus on the workouts from livelong and crossfithel, but i can't pass up a new hero workout. never a good thing... thanks again for your eloquence bingo. Extreme thanks and blessings CPO Hardy's family and rest easy Nate.

w/u CFWUx2 (-OHS) sub sets of 5 for pullups. 3x5 KTE

subs -- 2x5 dips/jumping pullups per round; handstand pushups piked on 24" box; 50lb DB for swings

7 rounds +5 dips

this was hard and slow. i wish i could have mustered more for a hero workout, but i just didn't feel right today.

ck

6 rounds-bad shoulder and a newbie

3 years out of the CG and still getting my ass smoked by a Chief!

My prayers to Nate's family.

Any help is greatly appreciated...what is 1 pood, 2 pood. What should use instead of kettle ball? thanks

CFWUx2

Subs: black band assisted mu's, band mounted 12" below rings
hspu: feet on bar at shoulder height
45lb db swings

10 rounds plus mu's and hspu's

m/45/172

8 pu's - 8 dips
4 hspu
8 DB 55 lbs

7 rounds - last DB swings Or was it 6? Too freaking tired to count. First time trying HSPU's.
what a rush. Just hoping I didn't crash down on my head.

28yom/6'4"/212#

5 rounds. MU=3 pullups+deep ring dip. hspu=115 push press. 75lb dumbell for the swings. I hate to use subs on a WoD like this, but there you have it. RIP Nate, thank you.

John in NY 48/68"/160
CFWU x 1
4 pullups/4 dips per muscle up
HSPU 1st round feet on wall (1st time ever) after that feet on bar @ 59"
Sub 66# DB for 2 pood KB
9 rounds plus 4 pu & 4 dips
Jeff w/ wife in hospital....should post later this evening
Semper Fi Chief.

subbed 10 swings with 1.5 pood kb
all else as rx'd

10 rds. + MUs and HSPUs

32/F/5'10"/155#

Jumping bar muscle-ups (bar above head)
HSPU's to a yoga block
55# dumbbell swings

11 rounds + 2 muscle-ups and 2 HSPU's

M/24/175

As Rx'd
11 rounds + 2 MUs

RIP brother

Another heart-breaking loss. God bless you, Nate, and if you can read these words, know that this civilian will think of your sacrifice every day with gratitude and awe, and will be passing around the Credit union address to everyone I know, that we may do some small part to ease your family's suffering at this time.
To all who serve here or abroad: THANK YOU!

AMRAP/20min
6 pullups
2 ring dips, deep
4 partial HSPUs
8 dumbell swings, 70 lbs.

12 rounds + 6 pullups, 2 ring dips

Good stuff, Chief. Good stuff.

justin 33/m/212

7 rds sub'd 3x bar dips and pu's

hspu's need work. got two rounds, then stood there pushing upside down like a moron. any good subs for that or what? my head hurts.

sub'd 4mile run for 5k 31:22

47 yom 160#
As rx'd with 75# dumbell for KB swings

10 rds 2 MU's

Checks in the mail.

Chief, there is no way to thank you enough for your loyal service and ultimate sacrifice. While it will never stop the pain and loneliness your family and friends experience, I want them to know that without men and women like you there wouldn't be men and women like us.

Fair winds and following seas Chief Hardy.

Cdr. USNR

m/29/5'9"/170

2 MU
4 HSPU
18 kettlebell swings, 1 pood
----------------------------
6 rounds + 1 MU

I'd like to say God's Speed to a fallen warrior, and all those that have come and gone before him. My Prayer's are with his friends and family today.

8 ring PU's
8 ring dips
4 HSPU's
8 50# DB swings (biggest DB I own)

5 complete rounds + 2 each ring PU's / dips

"Nate" with injury subs;
8 PU
4 HSPU, toes on Smith
8 30# DB Swing

10 rounds + 4PU

NOT legit, but all I had.

Josiah #173: at the Academy? Tell Ann "Uncle" Darrell said hi.

36/m/230#
A heart felt THANK YOU to Nate for his sacrifice!
Many prayers for strength, for those left behind!

6 rds; sub'd 3x ring dips & pu's, 75 lbs KB swings

No rings or 2 pood KB or 73 # DB
Did the CF Maui wod:
40 20# Wall Balls
40 push ups
run 200m
30 WB/PU
run 200m
20 WB/PU
run 200m
10 WB/PU
run 200 m
time: 12:57 Thanks to Jamie for the hospitality.
RIP Nate.

26/m/155

11 rounds and 8 pullups

subbed 4 pullups and 4 dips for each muscle up.
I had to have assistance on the 6th round of pullups and everyone after that, but not that much assistance which was good. Did only 35 pounds for the swings. I felt good about this one, really didn't rest much at all. I'm trying to really keep going and push through the pain, so this was a good step.

Nate mod'd:
Boots and utes
10 pull ups
5 HS push ups
10 KB swings-50lbs

11 rounds

Semper Fi, CPO Hardy

WU
PU/35#db swings/HSPU
WOD
subbed MU w/ 8 PU
10 rds

God Bless your family.God Bless your sacrifice.
You will not be forgotten!!!!
Tim

31/m/200

Double unders / muscle snatch warm-up
sub 3 and 3 strict for muscle up
sub 80lb dumbell for 2 pood kb

9 rounds + 3 pull ups

CFWU- minus pu's
'Nate' Modified
8 pull ups (30 assist)
4 hspu
8 db swings 20 lb

13 or 14 rounds lost track.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

5k 25:50
5 min rest

Nate
6 pull ups
6 dips
4 hspu
8 70# db swings

8 rounds even

1 mile jog

5k row 22:33

34/m/6/182

Still recovering from 1/2 marathon on Sunday

6 & 2/3rd rnds

sub'd 6 regular pullups & 6 dips for 2 MU

R.I.P. Nate
500m row
CFWUx1
BWUx1pvc,15#,45#
Snatch 75x5,95x5,115x5,125x3,135x2,140x1
Nate rx'd 13 rounds 19:55
45/m/179

There is no mention of the other Navy SEAL that lost his life during those opeations, Chief Petty Officer Michael E. Koch.

RIP Warriors. Our deepest regrets and condolences go to the families of these fallen heroes.

Here is message from an Army Operator concerning the incident. My apologies for the length. It needs to be heard.

“Last Sunday while most of America was enjoying the Superbowl several members of our Task Force were commencing an assault on a terrorist stronghold in Iraq. During the assault two of our brothers from the Navy were shot and killed while clearing a building that was occupied by terrorist insurgents. Ultimately, the building was reduced and all of the terrorists in it were destroyed by the assault force. Remember these names, Mike and Nate. They were good men doing honorable work in the name of freedom. The terrorists they sought to destroy were responsible for unspeakable acts of evil including the construction of improvised explosive devices and explosives to equip homicide bombers. For those of you who may not understand the enemy we face out here let me remind you that the previous week this group of terrorists took two innocent and unwitting women who had Downs Syndrome, rigged them with explosive vests and detonated them 20 minutes apart in a crowded market causing several deaths and hundreds of injuries. These terrorists used innocent people as unwitting vehicles to destroy more innocent lives. There is good and there is evil in this world. The enemy we face is evil. Mike and Nate were fighting on the side of good to prevent further acts of evil that would result in the loss of more innocent lives. The next time you pray I ask you to thank God for giving Mike and Nate the talent and skill that made them great warriors and thank God that he gave them the heart to apply those God given talents to destroy evil and further the cause of freedom in a land far from their home. Thank God for men like Mike and Nate. Their work is done here now, but there are many of us who will honor their sacrifice by continuing the fight against evil terrorists. They will be remembered through our actions.

For any of you out there who are doubting the validity of this war and the evil that resides in our enemy I ask you to study your history again. Over the last 20+ years dating back to the bombing of the Marine Corps Barracks in Lebanon, various factions of radical Islamic Terrorists have been committing heinous acts of terrorism against the free world. We are fighting the same enemy here. The brethren of an evil ideology that spawned the terrorists attacks of September 11, 2001 claiming almost 3,000 innocent lives. Take time to reflect on the type of evil that would put explosive vests on innocent women with Downs Syndrome and use them to kill and maim other innocent people. While the American media strives everyday to rewrite the history of the most generous nation in the free world and cast disparity over all that we do as a Nation men like Mike and Nate are giving their lives to make sure the real history doesn't repeat itself. While the American media strives daily to erase the memory of the terrorist attacks of September 11, 2001 and paint this war as an unjust occupation of a sovereign nation men like Mike and Nate are out here hunting down and destroying the enemies of the very freedom that allows our media to try and discredit us. Terrorism is real, evil is real, this war is real and real men and women are in this fight because righteousness and freedom are worth fighting for.

If you don't support this war I'm calling you out. I've had enough of people sitting in their living rooms watching the lying media and jumping on the bandwagon against this war. Don't ever say to me, "I support the troops, but not the war." You might as well be telling me that I'm committing a crime. You are in effect saying that my cause is unjust and everything I believe in is a lie. I have held my tongue in the past, but I will never allow you to have it both ways again. You cannot support me if you do not support this war. I am this war. It embodies everything that I believe in. If you believe that what we are doing here is wrong then you are in effect supporting the evil we seek destroy. If you believe I'm wrong for trying to stop evil people from taking more innocent lives then I fear there is no hope for you. If you choose to dishonor my service and the sacrifice of my fallen brothers by taking a position against this war you are free to make that choice thanks to guys like Mike and Nate, but don't expect me to sit idly by and bite my tongue while you do it. Do it in my presence and be prepared to try and support your feeble position while I enlighten everyone else on the reality of this war and the nature of the enemy we face. I will ensure that you look like the fool that you are.

The stuff I'm seeing out here you won't see on Oprah Winfrey. I'm seeing really evil people doing really evil things and I'm doing everything in my power to stop them. There's nothing wrong or unjust about that.

Sincerely,
"The Angry American “

I will go $5 for each round. I am not very good at it but for this I have to, HAVE TO, push harder. Thank you.

Thank you Chief Petty Officer Hardy.
You and your family are in my prayers.

DANG IT another one that sounds easy on paper
NEVER A GOOD THING LOL

Don't post much anymore... here's why:

WOD says "post rounds to comments" - yet I had to scroll down to the 81st post to see rounds.

We all love the community here in Crossfit, but that's why there's a "Community" section on the message boards.

Can we not keep the comments section specific to the WOD please?

Usually the 1st 25 comments on any given day are along the lines of "wicked workout" or "yesss!" or "this one's gonna hurt!".

RIP Brother...
+1 "Angry American"
WOD
15 rounds+jumping muscle ups
subbed jumping muscle ups and used a 75 # dumbell for the swings.

28yof / 121#

For Nate
As Rx'd
14 rounds + 2 Muscle ups + 1 HSPU
(1.5 pood KB)

Thank you for everything; you are in our thoughts and we will help take care of your family.

"Nate"
had to sub out MU with
6 pullups/ 6 dips for 2 MU

8 rounds plus 2 pullups

Total of either 9 or 10 rds lost count.
subbed 3 pull ups
3 dips
70lb dumbbell
modified hspus

45/M/5'9"/155lbs

Substitued as follows:

-2 muscle-ups = SUB 3 pullups/3 dips
-4 Handstand pushups = SUB feet on power rack bar approx 5' high
-8 2-pood kettleball swings = SUB 45 lb dumbbell swings

Rounds completed in 20 minutes = 13

(Note: dumbbell swings left me quite winded)

Sorry to see another Hero workout.

Thank you Nate Hardy for your commitment and sacrifice for me, my family, my freinds and the world as a whole.

Nate
sub 75# dumbell for 2 pood KB

Rounds 14+2 muscle ups+ 4 HSPU

All muscle ups unbroken, and through the negative on the second. All Swings unbroken. most HSPU nose to floor.

m/29/158/68.5"

M/37/187/70"

CFWU x 1

3 Pull-ups/3 Dips x 2 rounds ILO MU
4 HSPU
8 70lb Dumbell Swings

9 rounds.

God Bless CPO Hardy, his family and friends who are continuing the mission.

25/m/5'8"/157lbs
12 rounds
subbed 4 dips 4 pulls ups for each muscle up.

got all the way through this without assistance, but this destroyed me. that was hard!! That was Cobra

oh and 35lbs instead of 2 pood

7 rds plus 2 muscle-ups and 1 HSPU

27/m/5'10"/154

8 rounds + 6 dips

6 bar dips
6 bar kipping pull-ups
4 HSPU (against wall, head down to 2 stacked bumper plates ~4" off ground)
8 40 lb DB swings

RIP

I didn't see the workout before doing mine this morning. I chose a modified Lynne: Bench and Knees to Elbows...

11/11
6/10
4/8
4/7
3/7

afraid I lost a lot of ground with too much time off...

6 rds + 5... just could not get that last hspu(attempted 3 times)
sub: hspu to 1/2" plate

We make a living by what we get, we make a life by what we give.

Sir Winston Churchill

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 8 pullups & 8 dips
4 Handstand Push-ups SUB hooked toes on Smith machine bar
8 2-Pood Kettlebell swings SUB 70 pound dumbbell

10 + 8 pullups

32/F/140

8 rounds

Subbed as follows:
8 pull-ups/8 dips
push-up with feet on ball
DB swings with 50# round 1-5, 40# 6-8 (ripped open pinky finger)

Had a friend do her first WOD with me (50yo/F). She made it throught 5 rounds with assisted pull-ups and dips, push-ups with feet on the ball, and 35# DB swings. CONGRATS LAURIE!

Very nice...I like.
Can not do a muscle up yet.
3 pull-ups
3 dips
4 handstand
8 70 lb dumb bell swings
= 17 rounds

29yo/M/6'4"/205#
As Rx w/ Assisted HSPU. Thanks Ian for bringing your 2 pood kettle bell to CFATL, we really appreciated it.
8 rounds + 1 muscle up

#251-

I wasn't even going to comment on your comment, god forbid you have to read another "non-round" comment, but I am going to anyway.
I have no problem reading through the comments on a day like today. You shouldn't either. Or don't read them. Whatever. If there hadn't been other comments posted today I never would have known that along with CPO Hardy, CPO Koch also lost his life. Along with others, both before and after him. It made me smile when I read that there were so many of us offering to donate $5, $10 even $50 (thanks Greg and Lauren) per round to this great man's family. I personally like to read everyone's comments. And I also post on the message boards.

With that being said, I will go do my 20 minutes and post again later! HA!

Peaceful sleep my Brother

Gina

Subbed 30lb db

12 rds

Wayne

Subbed 35 DB(nothing heavier) and 3/1 for MU

11 rds

#251
I'm sorry that you are upset by the outpouring of support from the crossfit community that always seems to clutter up the comments page every time a hero dies while serving our country. If scrolling through heartfelt thoughts and prayers to find workout comments is that big of an issue for you then I suggest you find another website to post your ignorant comments on.

sub'd 3 ring dips + 3 pull-ups for ea. MU
8 rnds + 2 mu

d - 29m/170

15 rounds as rx'd
had to use double 1 poods for the swings, which made things even more interesting

j - 34f/125

10 rounds
sub'd 3:1 pullups/dips for muscleups
40# db swings

RIP Nate and thank you for your service. Prayers to your family.

as rx'd 15+2,

God Bless Nate and his family, our prayers are with you

40/M/175

RIP, Nate, and thank you for your great service to our country.

MUs were on a bar with a slight jump (getting close). Used the heaviest KB in my gym, which was 28 kilos.

13 rounds plus 2 MUs.

Subs: 4 L-sit pull-ups & 4 ring dips = 1 mu
Went to collarbones on parallettes on 1st 2 rounds of HSPU, then switched to headbutting the ground.

8 LPUs, 8 ring dips, 4 hspu, 8 swings of toolbag holding 75 pounds of plates.
9 rounds.

La femme matched my 9 rounds and bested me by 8 jumping pull-ups and 8 assisted ring dips. 9kg KB swing; 4 jumping pull-ups and 4 assisted ring dips = 1 mu. HSPU in pike position with knees on box.

Words seem cheap. Thank you Nate Hardy. My heart goes out to his family, the injustice is unacceptable. I would have stood and fought with you if I could.

Hooyah from one Angry American to Another!

RIP CPO Hardy and CPO Koch, your country is forever in your debt.

WOD:
Subbed 3 Pullups/3 Bar dips for 1 Muscleup
Feet on bar at chin level for HSPU, forehead to floor.
70# DB for 2 pood KB

9 rounds +6/6 PU/Dip, 4 HSPU

Nothing left...

M/25/215/6'4"

8 rounds + 8/8(pull-up/dip)+ 4 assisted HSPU+ 7 KB swings (70# dumbbell)

Thank you Nate, and thank you to all our other men and women in the armed service.

I did 8 rds as ordered. It was pretty hard though. My limiting factor was handstand pushups.

11 rounds, subbed 3s for MU and 30# db for kb swing. (Should have used 60# but didnt feel safe)

32/m/6'5"/210

7 rounds + 8 pullups and 8 dips

Still getting back in the swing of things.

Thanks for fighting the good fight,

15 rounds as specified, however my breakfast tasted better going down then coming up.

25/m/168

subbed pu and dips for mu (4 each per mu).
used 70 lb db for kb swings.

9 rounds + 5 pu

35/F/5'10"/148

Cannot do muscle-ups yet.

4x pull-up
4x dip
4x HSPU
8x kettlebell swing

9 rounds in 20 min.

Prayers go out to his family. God bless and thank you for your service. Not even two weeks in on Crossfit but I love the workouts and support. I was glad to bust a** in honor of Nate. 5 sets as well as 20 pull ups and 20 dips.

I was pressed for time this morning so I only did 10min.

2 Muscle-ups
4 Handstand Push-ups
8 50lb DB swings

5 rounds= 9:38

Joe and I took about 45 minutes to set up everything so that we could get it on video and send it in to Tony. It seemed like we took forever to get it set up and then to our dismay, the camera only caught half of it. I was going to check the video to count how many rounds we got in but so much for that. It wasn't so much about not getting the workout on film that was depressing than it was about missing out on a tribute to CP Officer Nate Hardy. The whiteboard had the workout and a remembrance to CP Officer Hardy. Oh well it's the thought that counts. Our prayers and thoughts go out to him and his family as well as all our soldiers who fight to protect our borders and freedom. Our love goes out.

M/150/5'5"/29
as Rx'd (full lockout on both ends of muscle-ups, shoulder width hspu's to forehead/2 pood swings)

3 swings short of 16 rounds

(we'll try and see if we can't extract the video)

Joe and I took about 45 minutes to set up everything so that we could get it on video and send it in to Tony. It seemed like we took forever to get it set up and then to our dismay, the camera only caught half of it. I was going to check the video to count how many rounds we got in but so much for that. It wasn't so much about not getting the workout on film that was depressing than it was about missing out on a tribute to CP Officer Nate Hardy. The whiteboard had the workout and a remembrance to CP Officer Hardy. Oh well it's the thought that counts. Our prayers and thoughts go out to him and his family as well as all our soldiers who fight to protect our borders and freedom. Our love goes out.

M/150/5'5"/29
as Rx'd (full lockout on both ends of muscle-ups, shoulder width hspu's to forehead/2 pood swings)

3 swings short of 16 rounds

(we'll try and see if we can't extract the video)

Subbed 3 dips and 3 pullups for each muscle-up.

11 rounds.

12 rounds
pullup and dips for muscle ups
thrusters for hspu

WOD:
Subbed 3 Pullups/3 Bar dips for 1 Muscleup..had to do jumping pullups
Feet on bar at chin level for HSPU, forehead to floor.
60# DB for 2 pood KB

Completed 7 rounds

subs jumping muscle ups, no 2pood so 1pood single arm swings-should have used 1.5pood single arms, and supported hspu

all said 15 rounds plus 2 mus
Power Output
180.52 watts
0.25 horsepower
133.14 ft-lbs/sec

Did seven max DL from two days ago. Results posted there. A big thanks to all of you who are serving or have served in the military. You are our nation's heroes.

M/40/6'2"/195

6 Pull-ups/6 Dips
4 Handstand Push-ups
8 70lb. Dumbbell swings

Rounds completed = 8 + (6 PU/6 Dips)

All the best for the families of these fallen men.
May they take some relief in knowing that their passage occured doing what they truly loved.

RIP

9 rounds

God Bless Nate....

subbed 4 dips + 4 pullups for muscle ups (rings come on Sat)
did 70# db swings for kb swings
HSPU with feet on bar shoulder height

10 rounds, maybe 11, I lost count at 7/8

God Bless Nate and his family, think I will just send a lump sum rather than pledge per round, my muscleups just are not there yet.

It really warms my heart and makes me sad at the same time to see so much love and support for our military personnel on this site. I assume most of you are working class people like myself, who work pretty hard to make ends meet, provide for your families etc. And yet you still give when there is a need, and are proud to do so. I have two brothers on active duty(one in Spec Ops), one brother medically discharged from Gulf War I, and a father on 100% disability from Vietnam. War takes a toll at home too, and it saddens me that now we have another widow and orphan because of this war. I know from experience that VA does not cover everything, and while most of the people who work there are good hearted individuals, they are grossly understaffed and underfunded. Usually it falls to family members and the kindheartedness of others to pick up the slack. I guess I would just like to see Exxon, Haliburton, and all the others who have seen their profits go through the roof since the beginning of this war step up to the plate like the people on this site continually do. Maybe if your spouse died in this war Exxon could send you a card, and you never have to pay for a tank of gas in your life again. That would be small beans to them but I am sure it would help her out. Maybe Haliburton could establish a scholarship fund that puts the orphan of every fallen warrior through any college they can get themselves into. Seems like a simple idea.

Don't get me wrong I am proud to support my family and send what I can to others in need. I consider it an honor to do so. I meet people all the time who are more than happy to give to the families of the fallen and injured. I just would like to see those who have profited most from this war give back to those who have given the ultimate for their country.

rh

5 min abs
15 x3 roman chairs
+ stretches for warm up.

Subed pull ups and pushups 6 of each for muscle ups.
25lb dumbbell

Total in 20 min was 10 + 6 pull ups and 6 push ups.

I tried. I really tried.

7 full rounds + 2 MUs + 4 HSPUs

muscle ups turned into jumping by the time the workout started. then I couldn't even lock them out so I pushed as high and hard as I could. But.. they were still lame. RRG.

HSPUs were not nose to the floor either.

24kg KB

10 ROUNDS + 4 PU 4 DIPS
SUBED PU & DIPS FOR MU

46 - 6' - 215#

As Rx'd

9 rounds complete

Interupted by an emergency call at the Fire station right at the 15 minute mark. Cool, next time this comes up I know I will get a PR.

Had to strap 2x10lbs plates to my 1.5 pood kettlebell to make the 2 pood (73lbs). Did Russian style vs. US style just in case the straps let go.

"NATE" rest easy young warrior, we will remember!

RIP CPO Hardy and CPO Koch you are heros and our nation is in your debt.

Me: 41yo/M/5'10"/192lbs

Warm Up: Samson stretch, Sit ups, Back Extensions, Squats, 3 sets 15 reps per set

WOD: 7 rounds even

1 muscle up = 4 pull ups and 4 dips
kettle ball swings = 75 pound dumb bell

The 20 minutes went by quickly today. I was surprised when the timer went off. Every rep was a good one.

Have Fun, Train Hard,

Billy

God Bless Nate and his family.
8+2
hspu to 2 ab mats, started 1st rd. with 1
1 1/2 pod
Got my 1st 2 consec. muscle ups and did my 1st workout with muscle ups in it! Got to 3rd rd. and started with pullups and dips but thought I can and should do this.. and I did!

Rest easy brother.

11 rounds. MU's were jumping.

I don't have the equipment to go quickly from pull-up to dip, and I'm just shy of getting a muscle-up, so I unfortunately decided to skip this one in favor of some form work.

Didn't do anything really structured, but worked on my hand-stands (hoping to get comfortable doing free-standing HSPUs), worked on my muscle-ups (got really close, but no cigar), and threw in some sets of 16 1 pood KB swings just to at least get the heart pumping.

Hoping to have all of the exercises mastered by the next time Nate comes around. RIP.

46 / 172

subbed 75# DB for the KB swings

8 rounds and 1 muscle-up

Thank you Nate

as rx'd:

12 rounds + MU & HSPU

RIP Nate

Anchors Aweigh, Chief.
Farewell to foreign shores.
Here's wishing you a peaceful voyage home.

Semper Fidelis

LCpl R K Haselden Jr, USMC

"Nate" with slight modifications:

20 mins.

8 pullups
8 dips
4 push press 50kg
8 dumbbel swings 32kg
---
8 rounds.

- OlliS

Subbed Neagtive Handstand Pushups

7 rounds. Maybe 8. I think I counted round 5 twice...

39m/191lb/5'7"
Warmup:
ran 800m
10 BExt, 10 Sampson Stretch,10 SU,10 45# bar-squats.

WOD as Rx'd (bar MU)
10 rounds

Been sick for three weeks and still recovering. lost like 8lbs. First time doing a bar-muscle up and it felt great! Maybe ill actually beat my brother for rounds ;) are the bar-MU's close in comparison with the ring MU?
Asthma boy out.

11rds

as rxed with 75lb db

800M run + CFWU -pu -Dips

I tried to eek out a few muscleups first but I'm just not there yet.
Subbed 6pullups and 6dips each round for muscleups. this did take extra time in a packed Globogym.

8 rounds completed +6PU+6Dips+4HSPUs

The 2 pood KB swings we've been doing lately are KILLER! My core is definately getting wrecked.

Thank you for your sacrifice, Nate.

My prayers go out to the famliy. Fair winds and following seas Chief!

My thoughts and prayers go out to all of the fallen heroes.

AFT, Kelly.........one word: Animal

M/155/24/5'8"

"Nate"

As Rx'd: 16 rounds + 2 muscle-ups

Well, I got 9 rds plus 4 pull-ups and 4 dips.

I had to do a few subs like 4+4, feet supported HSPU's and 70# DB sings but I did it anyway and puked still the same.

My pledge was for $5 per round and I'm rounding to $50. I got a friend of mine to sponsor me and one of my AF pilot buddies pledged the same and finished 9 rds. The checks will be in the mail tomorrow.

18 rounds + 2 muscle ups

I don't own a 2 pood KB, sub'd 1.5 pood KB

42yom / 147

Did OHS-Fran from yesterdays video. Working on MU and HSPU tonight so didn't want to hit todays WOD yet. Will perform the Nate WO tomorrow.

5:06 as rx'd

I posted #46 and #159 asking the same thing about muscle-ups. Can anyone help me with my question? I'd like to know before I go to the gym. maybe i'll try bar muscle-ups instead.
Thanks.

50/197

Chief Hardy, thank-you for your service and may God bless your family. I pushed as hard as I could in your honor.

10 rounds + 2 muscle-ups

Substituted 8 pull-ups for muscle-ups
incline push-ups 40lb dumbbell swings
made it 4 sets.
Then went down to 4 pull-ups
for 6 more sets in 20 min.

44 yom and 284.5#'s

MU are not in my repetoire so I did the following:

As many rounds as possible in 20' of:

8 push ups between 50# DB
8 50#DB DL
8 50# DB HPC
8 50# DB PP
8 50# DB squats
8 jumping pull ups

5 rounds in 20'

8 rounds
plus 2 muscle-ups, 4 hspu

subbed 55# db swings

30/M/190

all jacked up for me. Can't do a muscle up so I planned to do 6 dips and 6 pu's except I realized at the 7th round that for some reason I had only done 3 of each instead of 6. Corrected it for rounds 7 through 9.

Also don't have kettlebells and station doesn't have a dumbbell larger than 65# so used that.

9 rounds exactly of course probably would be more like 7 or 8 if I did the correct number of dips and pu's all the way through.

42yom 185lbs
Did the 21-15-9 OHS/PU WOD from yesterday,I thought it looked like a cool WOD and I wanted to try it out.

OHS(85lbs) 21's unbroken( I thought "man I'm in good shape here"...wrong! Then broken 12-3,6-3
PU were broken 15-6,13-2,9.

Time: 9:14

Then did some DU practice, Dips(4 x 15 reps), Inverted Rows(4 x 20 reps).

Off to hockey practice in an hour...

12 rounds as Rx

handstand push-ups were supported

32 yom @ 195

Sub'ed 4 PU and 4 dips for 1 MU
HSPU with feet against wall...near vertical

11 rounds + 8 PU + 8 dips + 4 HSPU

Ring MU
HSPU on Paralletes
Swings with 2 40lb dumbbells

13 Rounds

Very dissapointed.
Sorry i couldn't do better for the foundation.
RIP brother.

50 yoa newbie. 5'08", 180 lbs.

eight (8) rounds in 21'

Subbed 3 pull ups and 3 dips fo4r each muscle up.

Nate....Fair winds and following seas.....

M/34/6'2"/235

4/4pu/dips for MU
Feet supported HSPU

10 rounds 35 seconds to spare

RIP Nate

David:

CFWU x 2

WOD, subbed/scaled as:

Complete as many rounds in twenty minutes as you can of:

2 Muscle Ups, jumping with rings set overhead
4 Handstand Push Ups
12 1.5 Pood Kettlebell Swings

Score: 5.3 rounds

Notes:

This was a good WOD to start back on cycle. No 2 Pood KB in Chattanooga to be found, so I upped the reps and used the 1.5 Pood (55#). No muscle ups yet so I set the rings high overhead, and used a jump to get through the turnover. I do now have HSPU, which surprised me, so I was pretty stoked!

Very close to the muscle up too I should say. Good practice for it today.

David

PS - My challenge still stands to the affiliates. I'll mail in my check for my reps and the reps of the best score today!

I appreciate the recognition Crossfit gives to our fallen heroes, however, I am saddened each time we dedicate a new workout.

God Bless You, Nate. My thoughts and prayers go out to Mindi and Parker.

3x pullups
3x dips
4x HSPU (feet piked on half wall)
8x 30lb DB Swing

6 rounds

28/m/189

subbed 4 ring PUs and 4 ring dips for 1 MU. everything else as rx'd.

6 rounds + 4 ring dips

10 rds

subbed 6 pullups and 6 dips
35 lb 1-arm DB swing, 4 right 4 left

M/27/6'2"/200

"Nate" As rx'd

19 rounds
plus 2 M.U.'s, 3 HSPU

RIP FELLOW WARRIOR

1 swing shy of 9 rounds
sub'd
6 pull up's and 6 jumping ring dips
hspu to 2 sitfits
1.5 pood kettlebell

my thoughts go out to Nate's friends and family

Ouch

Got MUs on the first three rounds (plus a couple of failures on the 3rd), one on the fourth round, followed by three failures and the 4/4 PU/dips, couldn't get a single MU after that, so went to the 4/4 subs. KB I had with me was 60 lbs, so I did 10s instead of 8s.

Given those subs, I did 5 full rounds, plus 8 pullups, 8 dips, and 2 HSPUs. Call it 5.5 rounds, if each section is presumed equivalent.

R.I.P. Brother. And my condolences to Mindi and Parker.

M/20/6'/175

3x Dips
3x Pull Ups (Gravitron after 2nd set:8, 12, 35, 50lbs)
4x HSPU (on Smith Machine, w/ legs on bar)
8x kettle ball (50lb dumbbell)

6 sets in 20 min

It's not that I don't feel sadness when I hear of a fallen soldier, but more that I feel anger that our men and women are in a position to unnecessarily lose their lives. My thoughts are with them.

32 yom@195
sub'ed 4pu and 4dips for 1 MU
feet against wall for HSPU...near vertical

11 rounds + 8pu + 8dips + 4 HSPU

could only do 1 muscle up. the rest devolved into 2 ring pullups and 2 ring dips. otherwise as rx'd

8 rounds in 19:30

cfwu w/o pull ups or dips, Burgener warm up
muscle ups as rx'd, first time I got consecutive mu's
sub'd 10-15 second hand stands for hspu's and one pood kb... still working on getting an hspu.
8 rds + 1 mu

9 rounds
subbed 4 pull-ups alternating 4 dips per round, and a 12kg. kettlebell.

R.I.P. Brother, and my condolences to Mindi and Parker.

Bryan
29/5'3/120

M32/5.10/200

As rxd

11 rounds +1 MU

With 3 min left, I just could not get out another MU and struggled all the way to the finish line to get it..

God bless Nate, my thoughts and prayers go to His family!

/Mads

Can anyone please post the link to the cell phone WOD notification? I know it has been posted in the past, but I had no need at that time. I will be away from internet for a few days next week, but I will have access to workout equipment. Thanks to anyone that can help me out.

Blessings, Brother. See you there.

8 rounds with the following subs:

3 X dips/pullups vs. rings
50lb DB for KB

towel/jumping assist PU @ round #7

RIP Nate.

2 MU's (a few doubles, all full ROM)
8 HSPU (assisted with feet hooked at chin height)
8 KB swings (70# DB)

11 Rds. + MUs

much respect for serving the USA

first x-fit, male 185, helen, hardest 13 min of my life, and a modified 13 min at that, subed 20* 36 kettle bell, 9 pull ups per round

M/52/206/74"
6 rounds.
3 pu + 3 dips for MU's.
HSPU nose to ground, feet on Smith machine bar.
70 lb dumbbell for kb's.
Those kb swings really take it out of you. I probably send 4 or 5 minutes walking around the gym to get to the different areas where the equipment was for each exercise but I can't complain too much because it gave me a chance to catch my breath.

26/F/115

Workout at CrossFit San Jose gym today.

Did 1 minute of each exercise for 4 rounds:
Jumping pull-ups
Wall ball (14#)
Jump rope
Push press (65#)
SDLHP (35# KB)
Box jump

RIP Nate

R.I.P. Nate and thoughts and prayers to all your friends and family.
7 rds as rx'd - muscle ups were broken into singles and I seem to need about 15-30 seconds between them at this point still. Started failing on the second one about the half way point.

35M/170
subs: jumping muscle up;hspu one or two feet on smith machine bar;65lb dumbbell

15 rounds

With these subs should have hit 17 or even 18 rounds with a bit more focus/intensity and definitely with a good warm up first

M18/5'10/160

As rxd

13 rounds

God Bless Nate. This was to you.

Nate,
Rest in Peace, brother.

RIP
I had another WOD planned, but any "Hero" work out takes serious precedance.

12 full rounds.

I was hoping for more but I gassed on the MU's but they were all turned out at the bottom (which was the goal) and grip was a factor. HSPU's forhead to carpet and narrower hands than usual so I had to break them up waaaaay more than I would have imagined. My break from Crossfit has affected my HSPUs even though I worked on them during my time off.

Pre-Day 5 of Burgener's oly lifting intro
Post-20 min of KB work: single arm presses, double arm presses, windmills, snatch, inverted single arm press etc etc.

WU: ran 2 miles with the dog
WOD: subbed 4 dips/pull ups for musle ups and my heavest DB (45lbs) for the swings. HSPU were against a wall, head to a 5" platform. Total: 10 rounds + 8 d/pu

If it weren't for America's heroes, I wouldn't be here...wouldn't be crossfitting either.

CFWU x3 (w/oly bar OHS)

Scaled down but Supersized "Nate"

8 Pull Ups(band) & 8 Bar Dips
16 Stability Ball Pike HSPU
16 35# DB Swings

20 mins = 4 rounds but did an extra round after to honor all Fallen Heroes of War.

Tough workout in a different way than most. Not gassed, but my shoulders had nothing in the HSPUs after a handful of rounds - that really slowed me down. Muscle ups are coming much easier - no misses.

Sub/Scaling:
- Last 4 rounds of HSPUs were done with knees on 26" box and parallettes + nose to floor.
- 1.5 Pood KB

Total: 12 Rounds at the buzzer.

Thank-you, Nate.

Thank you Nate. My heart breaks and goes out to Mindi and Parker

We're a week behind at the gym so we did GRACE today:
45/f/132

full squat clean and jerk
65# for 30 reps
5:56

To all you warriors operating on the tip of the spear, doing things we don't even know about, and to those of you who have given the ultimate sacrifice. Godspeed! Hoo-Yah, Ooh-Rah and Hooah!!!

M28/72/195

As Rx'd, 12 Rounds

Fair winds and following seas, Chief.

Rounds of:
8 pullups
8 dips
4 handstand pushups
8x75# dumbbell swing

8 Rounds. A brutal upper-body workout. I hope I can do better next time.

Fair winds, Chief. Your sacrifice is greatly appreciated. You have a great WOD named for you.

37/m/152

20min: 12 rounds + 2 MUs + 4 HSPUs.

Subs/mods:
-Feet against uprights of monkey bar for balance during HSPUs.
-Don't have a 2-pood, so did 8 H2H swings on each arm with 1-pood (16 total). Not the same, I know, but as good as I could do.

Warm-up: 1 mile run + jump rope and a couple of MUs.

Post Work Out: Four rounds of 25m sprint draggin KB, then 30 sec squat hold. Ended with 1 mile run and some stretching.

So few and far between are our prayers and sacrifices until the hit comes and we are crumbled and parished under humble abides.
I am at work, thinking about another fallen soldier, as I too integrate into a position of our strong military forces. I work for the United States Coast Guard, and I cannot thank you enough for all of the support and prayers that you have given us. Your whispers are heard and your good deeds are felt. As we are taught, you are never forgotten either. For it were not for the support of the Nation, the structure that holds us together, would be a faint, and figment at best.
So, as a Petty Officer in the USCG, I send my hand and my heart out and thank you all for what you do. God Bless you Nate. God bless your infant son and widow, whom I know love you more than they can ever show, but know that your life was not in vain. God Bless brother.
Sincerely,

Kizer~

Am I the only who noticed that Kelly Moore got 17 rounds as rx'd? She is amazing!

Great job as always, Kelly!

Am I the only one who noticed that Kelly Moore got 17 rounds as rx'd? Amazing job, girl!

No Theresa, I noticed also. I was in shock. Again, Kelley amazes me! I'd love to meet her in person! 17 rounds! Fantastic!

Warm-up; 1 lap
sub 1 muscle up for : 4 assist(30lb)pull up
4 assist(30lb)dips
sub HSPU for : 4 #65 lb ,shoulder press
and : 8 # 40 lb swings
Total 4 rounds

I am 2 days behind because of drill this weekend, did the dirty dozen yesterday, but I will shoot for a 5K PR today in the Nate's honor. Will hit this workout weds. or thurs.

#340 -

here ya go....
www.angrydalty.com

51/M/160

After 2 years I finally broke down and bought a 62lb. kb. Most I've ever swung (real word, looked it up). The silly thing cost almost as much as my entire barbell set.

8 rds.

Very sorry for Nate's and Michael's families, and grateful for all their sacrifices.

#251 eh not very tasteful but good point. I think it would have been a better idea bringing it up when there wasn't all of this trauma going on.

10 rnds
'hopping'mu
75 # kb

40/M/192

CFWU x1

Nate

2 Muscle Ups (subbed 3pu/3 dips for each)
4 HSPU
8 Kettle ball swings (sub 35# db)

8 rounds.

My deepest sympathy to the families of the fallen Seals from this most recent mission. There were two Seals as well as a Navy EOD tech that were killed on that op, plus some wounded. Their honorable actions stand as a testament to our operators out there world wide. Did the WOD today for Nate and his bros. Almost killed me, but I did it as Rx'd: 9 rounds plus 2 MU's. What a WOD.

44/m/71 kg
3xCFWU, fewer PU and dips
Nate with
8 PU
8 dips
4 HSPU, feet on bar
8 DB swings, 27 kg
6 rounds in 20 min

11 rounds plus 2 mu

Subs:
8 PU & 8 dips
4 elevated pushups
8 55# KB swings

6 rounds

M/240/6'4'

6 pullups
6 Bar dips
Subbed HSPU for 8legs on bench (inverted)push ups
Subbed kettle for 50lbs barbell (too light)

9 reps total

F/40/150

I guess I'm not alone in hating seeing new hero workouts. Too many women left broken-hearted and too many children left fatherless. It's not right.

Subs:

4 Cybex (Gravitron-type) assisted pull-ups (-20kg)
4 Bar dips
4 Pike HSPUs (feet on the step of the Cybex machine)
8 20kg dumbell swings (44lbs - just under 1.5 pood)

7 rounds

Just under 20 minutes. My bad shoulder was hating the pull-ups and my bad knee hated the swings so stopped a couple of minutes shy. I'm pretty busted at the moment.

cfwux1 pressed for time

Nate

2 mu (subbed 6jumping pu-6 dips)
4 HSPU (piked on box- forehead to floor)
8 2pood (70# db)

9 rounds

RIP Brother.

Well, I didn't do very well.
21/m/5"10"/202lbs

Warmup:
3/4 Mile Run
40 Sit ups
20 Air Squats
20 Supermans

4 rounds in 11 minutes:
6 Pullups
6 Dips
6 HSPU
8 60# Dumbell swings

After the 4th round, I could feel my hamstring tighten up something fierce! :-( I couldn't do anymore squats. With the remaining 9 minutes and then some, I did some bicep curls and 600 feet of the farmers walk. :-/ Maybe next time I will do alittle better.

7 rounds

4/4 PU/ring dips for MU
HSPU heels on bar at 5'6"
70# db for swings

Godbless your family. NQ.

M/21/#168
subbed 60lb DB for the 2 pood KB
had to help myself a bit with the MUs after rnd 3

9 1/3 rounds

male/35yrs/190lbs

God speed Nate and my thoughts and prayers for your wife and child.

sub MU with 8PU/8Dips

as rxd

9rds

M/27/5'11''/196 lbs

4.25 rds

Subbed 4x pull ups plus dips for muscle ups.
Had leg support on HSPUs.

God speed nate...

4/4 PU/ring dips was per MU so 8/8 each round

36/M/177/5'11"

Loved this hero WOD really inspirational.

7 rounds. I did subbed bar muscle-up and got some great looks at the Globo Gym. I also did 5 HSPU not realizing I only needed to do 4.

Lord God, I lift up this falled hero to you. I pray you would accept him into your grace. Father, please shower his wife, child, family and friend with peace and mercy. Sustain his wife in these times of grief and uncertainty. We give you the Glory and Honor.

Amen

M/40/6'/288.5

Nate modified
5 bench dips
5 jump pull ups
4 hand stand push ups knees on bench
8 35# dumb bell swings

Completed 9 rounds + 5 dips, 5 pullups and 4 hand stand push ups.

m/35/509/160
As Rx'ed, except with straight bar Mu's
11 rounds + 2 MU's & 4 HSPU's

God bless you, Nate & Mike. RIP.

as rx'd

11 rounds plus 2 musclups and 4 hspu's

Thoughts and prayers are with Nate and his family.

F/38/160/5'10"

5 rounds plus 8 pu's and 6 dips

subs
8 pu's and dips for mu's
feet on bench for hspu's
55lb dumbbell swing

Had to do this at the globo gym. Boy do I appreciate my crossfit gym now.

7 rounds

Man, really gotta get those handstand push ups where they need to be.

"Nasty Nate" Sorry to see another going down range and not return. Will dedicate Nate's memory to my team and our next Lacrosse game. THANK YOU to all that make the sacrifice...To everyone: please contribute to the Fallen Warrior Foundation and to the well being of Nate's family. Be safe and train hard. GO NAVY!!

This is going to hurt gooood!

8rds
7rds 55lb duumbell
HSPU feet on 24 inch box hips over shoulders

1st post ever
1st day I nailed the muscle-up (had to brag)
Crossfit has made my skiing and climbing go to the next level! Thanks Coach! RIP Nate

row 2k wu

asrx 12 rounds

subbed sumo-deadlift highpulls 75lbs

tough workout shoulders are blasted. Rest In piece brother. It was an honor to do your WOD.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

22/m/71"/155

subbed muscle ups for 4 pull ups and 4 dips
and used a 50lb db for the swings

i ended up 4 kb swings short of 9 rounds, so i just finished out 9 rounds

the hspu slowed me the most, i've always had weak shoulders

Oh yeah, M/24/145/5'7"

Just tried the OHS Fran WOD.
As RX 3:53
Wow do my forearms hurt.

Thank you, Nate.

10 rounds

12 rounds + 1MU.

after 3rd round, switched to self-assisted HSPU.

god bless, CPO Hardy.

We decided to get a lot of people involved on this and are just over $1000 for "Nate" & his family. We have been collecting donations for rounds. Some just emptied there pockets...

BMacK
180#/M/33
15 rounds Rx
Dr. T
196#/M/32
9 rounds
Carl
140#/M/34
12 Rounds Rx
Rookie
175#/M/28
12 Rounds Rx
Scheele
180#/M/Age???
13 1/3 Rounds Rx

Did this workout with the following subs:

2 Muscle Ups
(Substituted 6 pullups, 6 dips)
4 HSPU
(Substituted 50lb dumbell military press for 4)
8 2-Pood Kettlebell Swing
(Substituted 70lb Dumbell Swing for 8)

Completed 7 rounds in 20 minutes.....YUK!!!!!!!!!

24/m/200
subbed 3 pull ups and 3 dips for each muscle up.
subbed 12 push ups for each HSPU
50# dumbbell for the swings

9 rounds plus 3 pull ups and 3 dips

this WOD saw me do my first unassisted pull ups. Made it through 3 rounds (9 pull ups) with no assist. before starting cross fit, I couldn't even do 1.

23/M/197lb
15 rounds
bar MUs, 75lb DB

"RIP" SSGT USAF +1 Angry American

6 pull-ups
6 dips
4 hspu (toes over a bar)
8 55# dumbbell swing

6 rounds +6+6+4+2

8 ring rows
8 dips
4 pike push ups
8 55lbs kettlebell swings

12 rounds + 8 ring rows, 8 dips, 4 pike push ups

9 rounds with substituions:

4 sitting ring pullups (tucked)
4 ring dips
4 HSPU with feet in strap
8 swings of 75# oly bar

The swings were the real killer for me. Wish I had a kettlebell...can't really get my legs into it with the bar.

45/180

As Rx'ed: 12 Rounds and 2 MU

Only HSPU broken on rounds 8-12, all else straight through.

Rest in Peace, Nate

25/145
changed to:
3 tucked knee pullups, 3 ring dips, 4 HSPU, 8 wall ball w/ 16# ball
12 rounds in 22:15

BHBHBHBHBHBHBHBHBHBHBHBH

"Nate" RIP

8 pull-ups
8 dips
4 HSPU's
8 dumbbell swings - 70 lbs

- 12 rounds

Jeff
11 rounds

BHBHBHBHBHBHBHBHBHBHBHBHBH

23/185lbs

As Rx'ed (75 lb dumbbell instead of 2 pood kettlebell): 11 rounds plus 2 muscle ups.

Grip on muscle ups was the limiting factor....forgot my chalk, and palms got quite sweaty.

13rnds

6 rounds in 13 minutes with jumping mu's and 75lb dumbbell. Something popped in my neck/collarbone area on the last set of swings and I can't lift my arm now.

R.I.P. Nate
I think the Hero WOD's are a great way to remember the fallen, after all thats all they ask for. Just a bit of rememberance.

Did 9 rounds + MU as Rx'd with a local fire fighter. Will remember this one for awhile.

Nate
Modified w/8 pull ups & ring dips, HSPU's w/ toes hooked over bar & 10 1.5pood KBS
8 complete rounds. I promised to donate $5/round...Sending a check for $50 now.
Truly a WOD worthy of a warrior.

Maybe someday CFHQ could produce a poster with the photos of all the heroes and sell them as a fundraiser for the families. I have the individual photos hung all over my basement, but it would be even more inspiring and humbling to see them all together.

warm up with 1 mile run plus tabata intervals then
8 rounds
subbed 2 ring dips and 5 ring L pullups for mu
subbed 8 20# dumbbell presses for hspu
kettlebell swings-subbed 10# plate x 8

Thank you Chief Petty Officer Nate Hardy

28 yom, 180 lbs

6 rounds + 8 pullups and dips

subbed 4 pu/dips for each mu, 70 lb dumbbell for 2 pood kettlebell. I should not have done hspu's yesterday.

Rest in Peace brother, we'll take the watch.

si vis pacem, para bellum

9 rounds + pullups and dips

#158 Coach G and Lauren~
Thank you for setting the bar high, for honoring those who serve and sacrifice their lives for us. Please let us know how much was raised for the family~
I believe that if they and their families were asked, the majority would say the loss of their lives was not unnecessary. Most likely, despite their grief and mourning for the companionship, the family would say they are honored their military family member VOLUNTEERED to serve this great nation.
Coach and Lauren,
I would like to consider matching your donation~
Lisa Q

best regards to Nate's family - esp. Parker

subd 4 pu/2 rdips per mu
1 and 1/2 pood kettlebell

11 rounds plus 2 pu

36/M/201

Modded a bit
Nate

2 Muscle-ups (6 pullups/6 chair dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Rounds/20 min.

9 rounds +6 pullups/6 dips +1 hspu

Cool workout, still made me lay on the floor and gasp for air, but still pretty cool.

Subbed 6 pullups and 6 dips for MUs
10 rounds + 6 pullups and 5 dips.

as rxed 18rd plus 1 MU
hspu to my forehead

post: clean grip deadlift to 335lbs, pulled 345 to my knees, 350 plus is in my sights...

RIP nate

11+3, HSPU nose to floor, muscle-ups turned out each rep, santa cruz KBS overhead

42yo/185#

As rx'd
13 rds + 3 HSPU

I got turning my hands out at the bottom of the MU down pat now. All HSPU on parallette bars, ear depth. My new 2 pood KB is f'ing heavy. Still really congested. Can't wait to do this again when I am healthy.

JARED B #251
Pick that fight another day, my friend. Of the first 25 comments today, nearly every single one was an expression of condolence and gratitude to the Hardy's. Must have missed your post expressing the same...

M\43\192

10 rounds, subbed 3/3 PU/Dips for ring dips, Feet over bar and 44lb kettle bell.

F\39\150
10 rounds, same, but subbed 35lb kettle bell.

Have no idea how anyone does a 2 Pood bell.

27m 6'1 195
10rds +2 MU
muscle ups were jumping
hspu turned to garbage after rd7

9 rounds
53lb kb, feet on box/parallette bar HSPU

#247 Papa Delta,

No quarter, Amen!

26/M/160

Rounds/20 min.
2 Muscle-ups
4 HSPU
8 DB Swings (70lbs)

13 Rounds

God bless you and your family.

De Opresso Liber.

forgot my rounds:

13 rounds plus 2 m. ups and 2 hspu

36M/5'10"/165#

Sub'd 8 strict PU & 8 dips for 2 MU.

9 rounds + 4 PU.

RIP Officer Hardy.

Nate,

(for those of you who know) You had it, I got it. May I only perform the duty as well as you and make the other SOBs die for their country!

$5 per round. I will contact NFCU tomorrow.

BW 315

Assisted by Gravitron
6 pullups and 6 dips per round
165 lb shoulder press (the max)
8 kb swings with 70 lb dumbbell.

8 rounds with another round 1/3 completed.

I'll round up to a bigger number for Nate. I was sick the last few days with the flu. I was aiming for 10 rounds.

Stuart
(former LTjg - USN - Submarine Service)

Question - I just got journal 063. Is Coach talking about ETA fish oil? I will have to look this stuff up.

I will also have to look for part three of this nutrition discussion.

God bless Nate and his family

2 jumping muscle ups
4 HSPU 1/2 way down
8 50lb db swings

11 rounds in 20min

then:
5 rounds of:
6 false grip ring pull ups
6 sand bag squat cleans 75lb bag

Anthony (M/29/170)

CFWUx3

"Nate"
AMRAP in 20 minutes of:
2 Musleups
4 HSPU
8 KB Swings, 2 Pood

Notes: subbed 10 swings with 1.5 pood (heaviest we have)

Rounds: 20 rounds + 1 muscleup

Elbow was bothering me when I set the false grip on the muscleups, but otherwise I felt pretty good.

RIP Nate.

Semper Fidelis Chief Petty Officer Nate Hardy, RIP...

ME: 8 rounds plus 6 pullups/2 ring dips
subbed 60# for 2 pood KB swings because that was the largest that we have. 6 pu/2 ring dips for each muscle up. Supported/Assisted HSPU

Wife 29/F/125: 6 rounds plus 6pu/6dips
subbed assisted pull ups and dips for Muscle Ups. 35lb KB swings. Assited HSPU (first time getting upside down for her, I am really proud!)

Fair winds and following seas Nate.

m28/202/6'2"

11 + 3 hspu
piked hspu w/ paralletes

This one's for you Nate. Godspeed.

33 m 195#

CFWU x 3 (no PU or dips)

"Nate" (modified)

6 rounds in 20 minutes of:

8 pull-ups
8 dips
4 HSPU
8 70# DB swings

Worked on L-hold

13 days until the 'Ghan.

m/34/70/190

11 rounds
mu 2 at a time, second rep w/out false grip
hspu to forehead
5 gallon bucket w/ 73# of weight inside

God Bless you Nate and Family.

Someone posted this workout earlier this year when I was sick and I have been wanting to give it a try.
"The Beast"
As many Rounds in 20 min using 65# barbell:

DL
HPC
FS
PP
Lower behind the head, widen grip
Snatch Grip PP
OHS
Lower behind the head
BS
Behind the Neck PP
Rack position
return to floor

=24 rounds, focused on form.
LOVE that workout. Love "The Bear" too. That was great and I felt all pumped after. Love it!
Erin

sad day when another one of us doesnt come home.
been there and seen it. you are remembered

27/f/137
9 rounds (I think) plus 6 pull-ups
Lost count a few times but close enough. First workout with HSPU's mod. on the wall, not on bar!

Oh yeah, subbed 8 pull-ups and 8 push-ups for the 2 muscle-ups

28 m 180#
28 m / 6'1" / 185#

6 rounds plus 4 pull-ups & dips
(subbed 4 PU/dips for 1 muscle-up, propped feet up on incline sit-up bench for PUs)

For Muscle-Ups subbed 6 pull-ups, 2 ring dips(should have done more)
4 HSPU
8x 65 lb. db Swings

9 rounds + 4 pull-ups

10 rounds +2 muscle ups and 4 hspu

6 pull ups
6 ring dips
4 hand stand push ups
8 1.5 pood kettlebell swings

7 rounds + 6 pull ups and 6 dips
HSPU were the limiting factor.

RIP Nate thank you for your sacrifice

30yom, 160#
13 full rounds on bar mu.

10 rounds + 2 muscle-ups.

Shoulder strength was the limiting factor, HSPU very broken and some negatives. Muscle-ups were all doubles, lowered as far as I could in between. Only had 1.5 pood kettlebell.

2 Muscle-ups -fully turned out to full extension
4 handstand push-ups
8 2 pood KB Swings

9-2/3 rounds
only HSPU's broken

8 rounds

(subbed 3 pull-ups, 1 ring dip for MU)

44/M/6'/185
firedog06@comcast.net

AS RX'D

15 ROUNDS + 2 MU + 4 HSPU + 5 KB SWINGS.

USED A 70 POUND DB FOR THE SWINGS.

RON, # 108
DEPENDS ON YOUR BODY HEIGHT BUT A 9-10 FOOT SPACE WORKS WELL. WELCOME TO THE RINGS!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I hate seeing another Hero WOD. RIP Chief, my thoughts and condolences are with your friends, family, and brothers in arms.

-
8rds + 2MU

Parallets w/feet on high shelf, ears to hands, jumping MU, 50lb db x12 swings (all i have).

Neil: 8 rounds w/band assist on the HSPU's 70.5 KB (is that 2 pood?)
Cory 12 rounds 4pullups, 2 ring dips. Combo HSPU and Piked pushups. 24lb Kp

Sarah
20,40,60 of KB swing, PP and Squats. 17lb KB, 10lb PP.
19:11

12 rounds

RE: Comment #247 - Posted by: Papa Delta

I WAS THERE
by John Bruhns, former US Army Infantry Sergeant
I'm John Bruhns and I served in Baghdad as an army sergeant for the first year of the war. Within my first days there, I realized that so much of what I had been told--about weapons of mass destruction, connections to 9/11--was just White House spin to sell the war. photo image of John Bruhns from "Finding Our Voices" video
I'm seeing the same thing all over again now. Even with this being the bloodiest summer for US troops in Iraq, even with Iraqi casualties running at twice the pace of last year, and even with 15 of 18 of President Bush's own benchmarks unmet, the White House is at it again. They're telling us that black is white, up is down, and things in Iraq are going just great thanks to the troop "surge."
This month Congress is going to vote on war policy for the next year--and Bush is hoping all this "progress" talk will scare Congress away from voting for withdrawal. We can't let that happen. Almost 4,000 US troops have died. We've spent half a trillion dollars in Iraq. Every day you turn on the news and more people are killed. We need Congress to stand up and fight to bring our troops home this fall.
I need your help to make sure that happens. Can you sign this petition demanding that Congress begin a fully funded redeployment and start bringing our troops home from Iraq immediately? I'll deliver your comments to Congress myself next week.
By clicking here you can add your name.
I left Iraq on February 27, 2004 and from what I hear from my friends who are still there--many on their third or fourth deployments--it's worse now than ever before. The "surge" was a failure and it's time to draw down our troops.
This president can't be trusted, his policy is reckless and it's more and more dangerous every day.
Here's what's happened in Iraq since the escalation went into effect.
Violence has gone up in Iraq. This summer is on track to be one of the bloodiest summers for Iraqis and U.S. troops, with nearly twice as many U.S. troops killed this July than the previous July. (1)
The surge has not created political stability. The central premise of the surge was that it would increase political stability. Two years after Sunnis were brought into the political transition, a Sunni bloc withdrew from the government. (2)
This week's original Government Accountability Office report showed that 15 out of 18 of Bush's own political benchmarks remain unmet. (3)
We've poured weapons into Iraq's civil war. Another Government Accountability Office report earlier this summer showed that the Pentagon lost track of nearly 200,000 weapons given to Iraqis. We distribute weapons and then they disappear and we don't know what happens to them. What we do know is that violence increases--both among Iraqi sectarian groups and against American troops. (4)
Ethnic cleansing is happening in Baghdad. The once Sunni dominated city is now dominated by Shiites. Here is a quote from the most recent Newsweek: "When Gen. David Petraeus goes before Congress next week to report on the progress of the surge, he may cite a decline in insurgent attacks in Baghdad as one marker of success. In fact, part of the reason behind the decline is how far the Shiite militias' cleansing of Baghdad has progressed: they've essentially won." (5)
As an Iraq war veteran I felt so much relief after the November of 2006 election -- I felt like we would finally end this mess and start bringing our troops home from Iraq. I've been let down a lot over this last year and I want to do everything I can to make sure it doesn't happen again.
Congress has the power to force redeployment and they have to use that power this fall. Nothing is more important to me than making sure we start bringing all our troops home--and I need your help to make sure that's what happens.
Please sign the petition today by clicking here .
Thanks for all you do.
Sources:
(1) "Diplomatic Surge for Iraq, But New Steps Require Credible Redeployment Plan for U.S. Forces," Center for American Progress, August 9, 2007
(2) Ibid
(3) "Report Finds Little Progress On Iraq Goals," Washington Post, August 30, 2007
(4) "Stabilizing Iraq," United States Goverment Accountability Office, July 2007
(5) "Baghdad's New Owners," Newsweek, September 10, 2007

As RX'd:
11 rounds even, for you Chief! It's the least I can do to show my gratitude.

Definitely had more in me since my MUs had a little leg assistance off the ground (since I was using squat rack rings could only go so high and my knees were still on floor at full extension), so I practiced MU and HSPUs after the 20 mins was up. HSPUs have improved dramatically since starting CF four months ago. Then spent about 15 minutes on my MU form "transition" to "lock-out" and then bottom to the "transition."

43/f/5'6

10 rounds in 10:30

NATE AND FAMILY,

HARD TIMES WILL BRING FAIR WINDS.

I DO NOT ALWAYS POST FOR THE FALLEN BUT I DO THINK OF THEM OFTEN. IT'S JUST THAT THERE ARE SO MANY OF THEM.

MY THOUGHTS ARE WITH YOU.

ROBERT S.
TUCSON, AZ.

Weak Newbie.

6 Pull ups
6 Jumping Ring Dips
4 HPSU (feet on smith machine)
8 24 kg KB swings.

9 Rounds plus 6/6 Pull ups/jumping dips

3xcfwu

8rds + 2 MU's + 2 presses

subbed standing shoulder presses for the HSPU's using 60lb dumbell's.

first time doing MU's in a workout, and first time doing more that 2 MU's in a day.

AMRAP in 20 min.:
2 Muscle-ups (Subbed 8 Pull-ups/8 Dips)
4 Handstand Push-ups (Used squat rack with feet on bar 56" high)
8 2-Pood Kettlebell swings (Used 70lb. DB)

8 Rounds

Age=28
BW=185

First day back from being sick all week (in a long time)

6 Pullups
6 Dips
4 HSPU's
15 DB Swings (45 lbs)

8 Rounds.

31/M/6'0/189

Practiced: OHS

10 rounds total. First six as rx'd with 75lb dumbell. Last four sets 8 pullups and 8 dips, elevated feet HSPU. Think I went too heavy on the DB Swings. Absolutely brutal. Need to work stamina on HSPUs.
RIP brother.

M/22/217

As RxD

11 rounds plus 2 HSPU's

bw: 185

Subbed 1.5 pood KB

11 rounds

M/28/175
4 pull ups + 4 ring dips = 1 mu, otherwise as rx'd
11 rnds
HSPUs were weak. Most only half way down.

32/6'/195
as Rx'd
13rds

BW 70kg
12Rds
+ 2 MUs
as Rxed

MUs
HSPU
32kg A Swing

Far harder than I thought it was gonna be...10 rounds and 2 mu's in 20 minutes

As Rx'ed: 33 Rounds and 1 muslce-up

CFWU x3

WOD
13 +2 Mu's

13 or 14.. I lost count for some reason. Should of got more, but was taking my time in the beginning. Mix of jumping and mostly regular MU's.Elbows are worked.

RIP Nate..

Get some, Go again!

Puppy-8 rounds
HSPU as far as I could go (about halfway down)
Negative pullups and bench dip for muscle up
15lb dumbell swings.

God bless you and your family.

dsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

40 M 190#
CFWU 3X

due to space and gym configuration, we made up our own.

20 box jumps
20 pull ups
20 back ext.
20 lunges 45 lb. overhead (each leg)
20 burpees

28:58 for me

Christy 32 F 131#

31:28 (25 # weight for the lunges)

BRUTAL!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

RIP NATE... we'll keep fighting!

bwt:151

“nate” as rx’d:
(used bar muscle ups- on the worst bar ever… it wasn’t even parallel!, hspu’s against wall)

14 rounds + 2 muscle ups

never really done bar muscle ups before, on this bar they were about 100x harder than ring muscle ups…

10 rounds for sure, think it was 11. Subbed 3x3 for mu.

Had to scale this back. 6.5 rounds of:

8 pullups (gravitron @ 70% bodyweight)
8 dips (gravitron @70% bodyweight)
95 lb. overhead press
8 60 lb dumbell swings

I was totally gassed. Way out of shape

30/6'2"/237

Also will send $50. RIP Nate. I hope his family gets a wave of crossfit support, and sees all the sympathy on this site, too.

************************************************** 7 pull-ups, 7 dips, 4 top railing push-up w/PP, 8 50 pound DB swings- 7 rounds - with 1 min. left.. *************************************************

GMA....Comment #470, I'm calling you out on your bullshit.... it's borderline ignorant to say you got 33 rounds.....

M/169/23

16 rounds

33/m/6'/185

7 rounds + 1 pullup
subs:
4:1 pullups/reg. dips
HSPUs piked w/ feet on bench
60lb DB swing

25/M/6'2"/200

My Ode to Nate:

6 Pull-ups
6 Dips
4 Handstand Push-ups (assisted)
8 DB Swings (2 rounds 70#, rest 50#)

8 rounds plus 6 pull-ups

29/M/175

Nothing but respect and admiration. Unfortunately, I am behind and did the DL's today: 350# max. Will complete "Nate" tomorrow with the deserved reverence. Godspeed.

9 rds + 2 MU

Thanks and God Bless You Nate...

6 or 7 rnds. I think I forgot to count one.

4-1 for the muscle ups. (4 PU 4 Dips.

Crossfit games are soon, and i will be traveling from syracuse ny to the games and am looking for someone to room with. I plan on getting to the games july 3 and leaving july 7th. Shoot me an email if you are interested. louie396ss@gmail.com

As Rx'd:

7 Rounds + 2 M.U. + 2 H.S.P.U.

slade 17yom
193 6'1

subbed 1.5 pood kb, 50lb. db's

7 rounds in 15 min.

smack 17yom
125 5'4

subbed 6 ring rows, 6 ring pushups, 20lb. db, 1pood kb

6 rounds in 15 min.

sub 8 pull ups/8 dips
sub 65# DB
6 rounds

Can't understand why my post for today's WOD hasn't made it to the board yet. Posted at 09:30 MT.

Anyways 10 rds 2 MU's as rx'd with 75# dumbell swings. While I know my minor donation will never help relieve the pain this family has had to experience. I hope it is a small part of a much bigger effort on behalf of all crossfitters. Only the second time in 2 1/2 years I have seen a post for donations. For what you and crossfit have done for me Coach, the least I could do is heed your request.

Fair winds and following seas CPO Hardy and all other Marines, Sailors, Coasties, Soldiers and Airmen who have made the ultimate sacrifice for your country.

CDR USNR

shoveled drive for wu

as rx'd but after 2nd round had to do jump assisted mu's

7 rounds + 1 mu

Warmup:

- Jog 600m
- 2 rounds
- 10 OHS, 12 lb body bar
- 4 lunge steps
- 15 floor bridge (trying to get my glutes a little less "deactivated")
- 15 sit-up
- Max rounds in 15 minutes:
- 4 beginner pull-ups
- 2 chair dips
- 4 HSPU with feet on smith bar
- 8 DB swing, 30 lb BD
6 rounds + 4 PU + 2 dips + 4 HSPU
- Row 2000m
- Stretch

R.I.P. Nate.

Mod.'s: 6 dips, 6 pull-ups for 2 MU's, HSPU's "piked" @ approx. 5', 70# DB for KB.

Pre: Long wu session (my usual), including 5 min. TM jog, CFWU's, Burg WU's, and multiple Barbell wu's plus some WOD-specific wu's. 35-40 min.'s; Avg. HR: 136.

"Nate:" 8 rounds, + 6 pull-ups; Avg. HR: 152.

Post: Stretch!

day off due to illness

24/M/158/6'1

as Rx'd

14 Rounds

HSPU could have had better ROM

Oh yeah...38/M/71"/265#.

Rip Nate, and may God bless your loved ones, friends and colleague.
Second WOD of the day, did snatches earlier.
WU w/double unders
8 rds as rx'd

31/m/200

subbed jumping muscle ups and steeply inclined pushups

16 rounds

We will be doing this WOD tomorrow and donating $10 per round with top male and top female. Also have 3 people matching this. RIP Nate. Our prayers are with the family and everyone still serving.

Fair winds, Nate. You are missed.

46YOM 190lbs

10 rounds
Muscle ups done in 7ft. power rack
HSPU's, head to 1 dynadisk
2 pood KB

God Bless Nate and those that protect us and allow us to carry on our daily lives- May he rest in peace and praying for God and his angels to watch over Nate's family.

RIP Chief

10 plus 8 dips and 8 pullups

subbed 4/4 dips pullups per muscle ups
rom poor on hspu

25/f/5'2/132#

breakfast: run 53 minutes = 7.15 miles

hung the rings over the squat rack, taped up Jennie's ripped hands, then got to it.

JennieLee 26/5'9/160#
amrap in 20 mins of:
2 feet assisted muscle-ups
4 piked push-ups (feet elevated 12")
8 dumbbell swings w/55# db (full swing to overhead)
total = 9 rounds + 2 MUs + 4 HSPUs
nice work! and even tho the tape didn't last for all 20 minutes, it did make it thru most of the workout and managed to prevent further rippage of her palms. next i'll do a better tape job.

then it wuz my turn
amrap in 20 mins of:
2 muscle-ups
4 handstand push-ups (vertical, heels against wall, forehead to floor)
8 dumbbell swings w/55# db (full swing to overhead)
total = 14 rounds + 2 muscle-ups

the heavy swings were not fun. really wuz startin to hate those big time. but dang this wuz a good workout.

thank you, and RIP Nate

10 Rounds

RIP NATE

wow , I just found crossfit recently , its my fourt day doing it. I have to say that this is amazing stuff.

I had to sub the 2 muscle up for 8 pullups and 8 bar dips and I had to switch to negative for the last 2 round. I needed to put my feet on a rack for the 4 handstand pushup , and I used a 40 lbs dumbell for the 8 ketlebell swings.

And I only managed to do 5 round in 20 min but that was a good training.

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups 2/1 sub
4 Handstand Push-ups (pike press)
8 dumbbell swings 35 lb

If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips

7 rounds

7 rounds (took an extra 5 seconds to finish the KB swings)

substituted a bar for rings on muscle ups
(last 3 used rings and jumped)
75lb barbell
HSPU against a wall

5 rounds

subbed a couplet of 4 pull-ups and 4 ring dips for each MU

did partial HSPUs against wall, forehead to 5 inch target.

75 pound dumbbell used for swings.

Got stuck on the HSPUs on round six.

14 complete rounds plus finished mu's and hspu's on the fifteenth round. Did 5 mu's and then jumped through the transition. 60# dumbell for kettlebell swings.

Sub'd 4:1 pullups/dips for muscle-ups
Sub'd 2:1 military press for HSPU

Completed 8.5 rounds. Pullups gave me a heck of a time. My prayers and thoughts go out to Nate's family. RIP NATE.

ring muscle-ups
hspu against wall
used a pair of 20# DBs for the KB Swings

8 rounds

sub'd 3:1 pull-ups & 3:1 ring dips for MU
1st 2 rounds of HSPU as Rx'd, all others with feet on smith machine
used 70# db for swings

8 rounds

Fair Winds and Following Seas, Chief. Godspeed.

did 8 pullups, 8 dips , 4 hspu against the wall but only went down half way mostly, n 8 situps for 6 rounds.

kk kk kk kk kk kk kk kk kk
F/44/125/5'2"

10 rounds (1pood).
New PR for hitting all the MUps tho.

M/27/6'1"/193#

Subbed either 6 pull ups (non-kipping) or 6 dips for the two MUps, my gym doesn't have rings
HSPU w/ Smith support
KB swings with 1.5 pood kb

10 rounds

8 bar pullups, 8 ring dips
4 HSPU
8 swings 75lbs dumbell

9 rounds

M/38/77"/215

4 jumping m/u (rings at 77")
4 hspu (feet on tire stack)
8 dumbell swings, 70lb

12 rounds
RIP CPO Hardy

Crossfit Vancouver

5'10"/28/M/180#

as RX'd

11 rnds + 2 muscle-ups

RIP Nate

32/male/165

13 rounds plus 6 pullups, 2 ring dips, 4 HSPU

8 Rounds + 1 MU. HSPU's 3.5 inches less than full ROM.

22/m/170

6 p/u & 6 dips
4 Handstand Push-ups
8 70# DB swings

Total: 10 Rounds

Rest in Peace Chief. My prayers are with your family, friends, and teammates.

sub 5 pull ups / 5 dips
4 handstand push ups
8 45lb DB swings

6 rounds

Nate

27/M/180

As RX'd...15 rounds + 1 muscle up...elevated HSPU's and full extension/ turn out on muscle ups.

23/m/5'8/170

6 pull ups
2 ring dips
4 Handstand Push-ups
8 70# DB swings

Total: 9 Rounds

bw 155 age 39
4 pullups 2 ring dips = 1 muscle up x 2
4 HSPU feet on rack
8 65# Dumbell swings
Rounds = 9

M/35/5'10"/215

8 rounds + 2 MU's
all MU's were accomplished jumping

HSPU's were done on the wall except the 8th round were with feet on a ladder.

Kettlebell swings done cargo strapping 70#'s.

RIP Nate.

46yo/m/167lbs

I was going to take it easy this week in preperation for the CF Cert on Feb 16-17, til I saw this one!

God Bless You Nate for your sacrifice to this country. My prayers and condolences go out to your family.

As Rx'd 14 rounds + 2 Muscle Ups

No workout today; my back is still hurt.

RIP, CPO Hardy. The world is a lesser place without you.

M/23/156

CFWU 2x10 ( -PU's & Dips)

"Nate" as rx'd (70# DB for swings)
7rnds + 2 MU's, 4 HSPU

8 rds w/ 6 pull ups & ring dips per round, 1.5 pood kb in 19:55. 10 min ellip wu 19/19. hr max 174, hr avg 123. m/51/175.

bot 2 kettlebells--1 and 1.5 pood. the 1st & 2nd wods to use KBs called for 2 pood KBs--DOH!

16 rounds
3 for 1 sub for muscle ups

23/m/166

As RXed:

15 rds
+
2 muscle-ups

RIP Nate

RIP Nate

9 rnds
+
2 MU

Damn!

Prayers to the family. Godspeed my man.

27/m/6'0"/185

as rx'ed

13 rounds

rock out...

27/m/6'0"/185

as rx'ed

13 rounds

rock out...

M/45/6' 225

For Nate, A true hero in every sense of the word.

7 rounds as RX'ed.

36yom/6'/200

45 min mu/hspu practice

then did Fran

5:15

(pr 4:52)

2 Muscle-ups (assisted)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (70# DB)

12 rounds.

Tough workout. My thoughts are with Nate's family. This community is incredible.

AL

M/46/145
CFWU - pullups 12-5-5, pushups 15
ring dips 5-5, shoulder press 45x10

"Nate"
HSPU against wall forehead to ground.
12 1.5 pood KBS
9 rounds + 1 MU

8 rounds
toe assist muscle ups, kb swings were a 24k and a 12k tied together with a belt (little hairy). Still can't quite get my shoulders forward fast enough for muscle ups (someday its gonna click for more tan a single).

My gratitude to Nate and most sincere condolences to his family.

16 rnds + 2 muscle ups.
God Bless.
This was not fun but the sacrifice made for our ability to enjoy this one is more difficult than any WOD.

6'/205#/32yo

10 Dips
10 Push Ups
10 Kettle Bells
20 minutes
12 Rounds....very tough

No chance today to check the WOD until now, I'll make it up later this week for sure.

Our family's thoughts and prayers are with Nate's family and friends. We hope that the memories of his love comfort you during this diffecult time.

Kate

9 rounds
rest peacefully, brother

M/42/170/70"

6-pull ups, 6-dips for muscle-ups
4-hspu
8-70lb dumbell

11-rounds

i think 8 rounds? sub'd muscle ups for 3 dips/3pups, assisted, kettle bell 1 pood, handstand pushups assisted

M/36/6'2"/195
Colorado Springs

As RX'd: 13+1mu w/hspu's nose to floor

Great WOD!

Pre: 5 min C2, CFWU, BWUX3, KB swings/juggles

"Nate": 13 rounds+2 MU

Scales: PU bar pretty low for MU. 1st pretty good, 2nd partial assist. Last two very assisted at end. HSPU on parrelettes w/feet on freezer. KB 1.5 pood...all I have.

Post: 500m easy cool down row.

39/M/170

cfwu

10 rounds

tough...in his memory,
bc

7 rounds + 2MU's
HSPU head to 6" block

32 / M / 240

RIP Nate

Six rounds of:

8 pull-ups
8 dips
4 assisted HSPUs (feet on Smith machine w/ bar at shoulder height)
65# KB swings

CFWU
situps at 180
pullups and dips 110# assist

WOD
6 jumping pullups off a 6" box / 6 bar dips feet level with hands
4 HSPU, shins supported just above knee level
8 35# dumbbell swings

8 rounds, plus 6 jumping pullups and 6 bar dips

subbed 3 and 3 for muscle-ups, 70# dumbbell for kettlebell

5 rounds

14 Rounds

8 rounds

subbed 4:1 pullups and dips for muscle ups

M/30/6'4"/225

8 rounds

subbed 4:1 pullups and dips for muscle ups

M/30/6'4"/225

M/28/185#

13 rounds

60 lb dumbbell. Highest weight I have right now.

6 pull-ups
6 ring pushups
4 HSPU (hooked feet over bar)
60# DB swing
8 rounds

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd

14 rounds + 2 mu's
Full ROM on all reps
Great WOD! One of my new favorites

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Nate:

subbed 3 x pull ups & dips for muscle ups
HSPU to a cushion on floor
1 pood kettleball

10 rounds x $5/round = $50 donation to Nate's family. Thanks to those of you who suggested the "per round" donation. Thanks Nate for your sacrifice.

Hi kids,
A sad event and my heart goes out to family and friends.

HSPU's were extra deep, used step platforms to increase ROM.

MU were done on a bar becasue I don't have access to a set of rings.

kettle bell swings were done with a 75 pound dumbbell.

George:in first year of crossfit
12 rounds + 2 bar MU
John:a potential crossfit convert
7 rounds

Much love,
George W

Went to Albany Crossfit today. I was in town on business and the folks there were so amazing and inviting. Thanks Jess and Brett! Did Nate with mostly horrible form, but did it as rx'd
7 rds plus 2 MU's.

First visit to an affiliate and more than thrilled with having gotten the chance to visit. Jason, if you read this, hope you're having fun in Cali, I'll try to stop in again sometime in the near future.

Got home tonight and mrs.hub did a scaled version that I wrote up for her.

6 jumping ring pullups
4 shoulder presses (2 10# dumbbells)
6 jumping ring dips
8 kettlebell swings (10# plate)

she did 9 rds in 20:38 (her 4th CF workout)

Jared (26/5'7"/135)

1st round as rx'd, 2nd with jumping muscle-ups, the rest I gave in to reality and did 4x pull-up + ring dips. 70 lb dumbell swings. 8 rounds total. RIP, Nate.

Candi (24/5'3"/125)

Each round:
4 ring rows
4 push-ups
4 35 lb standing press
8 22.5 lb dumbell swings

15 minutes, 5 rounds + 4 push-up + 4 press.

33/176

8 rnds as rx'd, had to hold a 1 pood kb in each hand.

47/M/215

Jumping muscle ups;
Elevated push ups
70# db

10 rounds.

I was lacking in equipment today so I did one of my beasts, "Seppuku"

10 rounds
-50 m hill sprint
-10 L-Pull Ups
-10 Ring Push Ups
-10 Knee to Elbows
Time:28'21"

Tomorrow will be a hero WOD double day with "Randy" and "Nate" getting my full attention.

Great workout : )
F/27/5'8"/169

13 rounds + 6 pullups/6 dips of:

6 Pullups / 6 DIps on gravitron with 60#
4 HSPU against wall - decreased ROM
8 35# dumbbell swings

jake:13rnds +4 jmu's sub'd 4 jumping muscle-ups for 2 strict (hspu poor rom/55 lb. db swing)
laura: sub'd 6 pulls/6 dips for mu's, box hspu's, 35lb. db swing) 12 rnds.

33/M/185

Sub 4 pu and 4 dips for each mu

10 rds

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

WOD as rx'd
9 rounds

first attempt at MU a lot harder than
expected, after 1st round had to
resort to jumping start.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

29/f/110

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (sub jumping bar muscle ups, last 2 rounds 3pu+3dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings (sub 55# db swings)

11 rounds + 3pu, 3 dips

eric

34/m/145

3 pull-ups, 3 dips for 1 MU
feet elevated on squat rack (mod hspu)
55# db swing

12 rounds + pull-ups + dips

pre: nswux2
post: stretching

subbed 45# dumbell presses for HSPU
4 pu/4 dips for MU
70# dumbell
6 rnds - 8 swings

Fair winds, Nate. Thank you for your service.

-D.

scaled to:

6 pullups
6 dips
4 hand stand pushups (heels against a wall and a friend spotting my shins)
8 24kg kettlebell swings

total sets: 8 full sets plus 6 pullups and 6 dips in 15 minutes

M/35/69"/183

13 rounds exactly.

Forehead to floor.
After first few rounds, had to start MU with a slight jump, rings were still set above head.
70# dumbell.

Heard about this the other day when I was down that way. Wondered when this was coming.

Rest easy Nate.

subbed 4 dips/4 pull ups for mu's
70 db for swings

9 rounds

on a brighter note, i made my rings today! they turned out fantastic! now to start practicing muscle ups!

21/f/127

2 Jumping Muscle Ups
4 HSPUs w/ 44lb rubber plate underneath
8 DB Swings (#45)

11 rounds

In retrospect, the plate gave way too much assistance for the HSPUs.

M 37 5'10" 152#

Eights for Nate in 2008

8 swinging pullups
8 chair dips
8 HSPU (knees on table)
8 KB swings @ 53#

20:08, HR: 158 avg, 185 max

Fair Winds, Chief.

M/35/140/5'-5"/9.8%BF

GOD SPEED BROTHER...Semper Nate

MU as rx'd
HSPU top of head
KBS 40 lb DB
@ home: 13 rounds + 2 MU

M/21/232/6'-0"

2 3pull/3dip cycles (115lb. assist)
4 HSPU (ankles over 2ft. bar)
8 70lb. dumbbell swings

7 rounds

My second CrossFit WOD ever. Hopefully I can keep this up, I was exhausted.

m/27/178/5'10"

8 pullups (kipping)
8 dips
4 handstand push-ups (against wall, 3/4 rep)
8 40# dumbbell swings

4 rounds + 7 pullups

HSPUs were the major holdup for me as usual.

M/29/190/6'2

Subbed 4 pull-ups and 4 dips for 1 Muscle-Up
HSPU bridged with feet about 3 feet off ground
50# Dumbbell swings.

6 rounds total

I did my first 3 rounds with the p/u-dips on assist machine set to (-75) next three at (-90). Still not very good - but I'm getting there...slowly.

48/m/140
6-pullup, 6-dips
100# push press
70# dumbell
8-rounds

m/30/77kgs

8 x PU
8 x Ring dips
4 x handstand Push Ups
16 x 15kg barbell plate swings (kettle bell style)

5 rounds + 6 Pull ups

30 M 6'0" 181

11 2/3 rounds
jumping muscle ups
60lb kettle bell

m/37/185
BrandX scaled;
Porch
As many rounds in 15 minutes of;
8 pull ups
8 bar dips
4 hspu's
8 50# db swings

6 rnds + 8 pu 8 dips 1 hspu

6 Rounds as Rxed

11 rounds as Rx'd

10 rounds as rx'd

jumping muscle up for 4 out of 20

Not bad considering I did a WOD with Matt from Crossfit Brisbane at lunchtime as well. Wallballs and rowing. Can't wait to see what my body feels like tomorrow. I don't think it will be good. But bring on the snatches. 3,2,1 go

11 Rounds

Sub'd 2 Ring Dips and 4 Pullups for 2 Muscle Ups
4 HSPU Assisted
Sub'd 45 # Plate KB Swing for 2 Pood

9 rounds as rx'd

11 rounds plus 500m row

ring pullups with a slight kick to transfer to the extension out of a dip

hand stand pushups were using a bench

50lbs kettlebell

9 rounds as rx'd

Bar Muscle ups
HSPU against wall .75 ROM
70 lb db for KBS
12 rds

RIP Nate

6 Rounds

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups SUB 6 Gravitron pull-ups and 6 Gravitron dips
4 Handstand Push-ups SUB standing press with barbell
8 2-Pood Kettlebell swings SUB 20 pound dumbbell

6 rounds + 6 Gravitron pull-ups, 6 Gravitron dips
and 4 standing press with barbell

8, but I scaled

3 dips
3 pu's
4 assisted hspus (feet on the gravitron, I was still upside down though.)
35lb dumbell swing.

And nearly one heart attack.

www.angrydalty.com/crossfit.htm

Jodi (F/29/105)
Mobility Drills

Squats
45x5
85x5
105x5
125x5
135x5

These felt heavier than they should have...it's been a while since I've done higher reps though.

29yom 180lb
13
+2mu's
God Bless Nate's family and all our men and women protecting our way of life and the freedom we so often take for granted.

M/51/165

02/13/08

I love heroes' WODs, but hate the reason for which they come to be named for heroes. Tomorrow's (Randy) looks hard, but I am looking forward it as cops deserve the hero "worship," as well does as the military. God rest all the heroes.

Warmup - 5 min. exerbike, 5 min. eliptical, 1 1/2 rds mod. CFWU

WOD: sub'd 3 PUs + 3 ring dips for 1 MU, supported feet high on squat rack bar as sub for HSPUs, and used 45# DB for 2 pood KB - 9 rounds plus 2 MU subs, 4 HSPUs, and 5 DB swings (almost made 10)

didn't have a watch...so i just estimated and completed 6 total rounds as follows:

2 MU's
4 HSPU
8 DB Swimgs 45#

1 MU + 3 PU, # Dip
4 HSPU
8 DB Swings 45#

6 PU, 6 Dip
4 HSPU
8 DB Swings 45#
(Rounds 3-5)

6 PU. 6 Dip
3 HSPU + 12 Feet elevated Push Ups (couldn't get that last one)
8 DB Swings 45#

RIP Nate

RIP brother.

As soon as a 2 pood kettlebell crosses my path this one will get knocked out.

25/m/155lbs

As rx'd

10 rounds + 2 Muscle Ups.

God Bless and RIP Nate.

43yo/m/165#

Nate (modified)

2 Muscle ups
4 Handstand push ups
12 1.5 Pood KB swings

10 rounds + 2 MU + 4 HSPU

RIP Nate

33/m/198

Subbed pullups and dips for MU's.
7 rounds except I couldn't do the last 3 HSPU.

subbed 4 pus, 4dips
hspu from dip bar after rd 2
1.75 pood swing

8 rds. + 4pus, 4dips

hspu biggest bottleneck, need practice

30/M/5'5"/168

mod WOD

4 pullups/4 dips
4 handstand pushups
8 40# kb swings

10 rounds in 20 mins

f/28/110#

40# dumbbell swings, hspu against wall, ring muscle-ups: 14 rounds + 1 muscle-up

m/38/175#

75# dumbbell, hspu against wall, bar muscle-ups:
18 rounds

7 rounds + 2 pullups

6 pullups and dips substitution for muscle ups

26/m/5'9"/165lbs
CFWU 3x10 (w/o dips and pullups)
subbed 2 Muscleups with 8 pullups & 8 dips
half HSPU (still can't get nose to floor and recover)
subbed 8 2pood kb swings with 12 1.5pood kb swings
7 rounds at 20min
completed 8 rounds

m/39/175#

4 dips,4 pullups, 1.5 pood

11 rounds

R.I.P. Nate

My condolences to Nate Hardy's family

M/29/185

Subbing 4 pull-ups and 4 push-ups (shoulder still tweaked from snatch training and can't do dips) for each muscle-up:

9 rounds.

More better faster

RIP warrior. Though these two words seem to inadequately reflect the magnitude of gratitude felt by our family, thank you. May God bless you and watch over Mindi and Parker. Our thoughts are with your family and Teammates.

#132 Bingo - can't say it any better than that.

Modified. Brand X Pup
20 min:
2 Pull ups/ 2 Ring Dips
4 HSPU (off 42" riser)
8 14kg Kettlebell Swings

13 rounds + 2 PU/2RD/3 riser PU
Pledge $10 per round - sent.

Coach - in a society where the term hero is used all too loosely, thank you for paying tribute to the "real deals". Thank you too for making the CF community aware of a way to directly help CPO Hardy's family.

Kathy

Nate:
8 rounds + 4pull/4ring dip

Swings: Used 75# dumbbell for swings.
HSPU: used (2)45# plates and (1)25# plate as target
MU: 2.5 rounds of MU's then switched 4pull/4ring dip = 1 MU.

25/M/180 CrossFit Mississippi (coming soon)

-sub 2 muscle ups w/ 6 pull ups & 6 dips
-full HSPU
-2 pood kettlebell swings

11 rds and 6 pull ups

Nate, God bless you and God speed. Mindi and Parker my prayers are with you.

7 rounds:
-2: Muscle ups as Rx'd (ugly, but as Rx'd)
-4: Handstand pushups were all negatives
-8: 24kg KB

2 jumping muscle ups
4 HPU
8 1.5 pood KB swings.

10 rounds
2 jumping muscle ups
4 handstand push ups

My condolences to both Nate's family, and the families of all of our fallen heroes. You are gone but not forgotten.

12 rounds, 1 muscle up, as Rx'd

3:1 ratio for MU's
feet on bar that was chest high
45 lb dumbell

exactly 12 rounds

M/27/175
CFWUx3
WOD as Rx'd: 13 rounds (wanted 15 but my hands tore up about round 10 and I had some trouble with my grip in muscle-ups and kb swings).

6 rounds + dips/pull-ups and handstand pushups

sub 8 pull-ups/8 dips for muscle-ups

75lb dumbell swings

32 yom 248 lbs
subbed 4 pull-ups 4dips per muscle up
subbed 135 lb shoulder press for 4 reps
55 lb db swing for 8 reps
in 20 minutes completed 8 rds

R.I.P. Nate

age 36
BW 184
CFWU 2x15

6 swings shy of 11 rounds.

Finished up with 3x5 weighted pullups at
50,70,60,50,50

2 Muscle-ups - Subbed 4 jumping pull-ups & 4 dips per muscle up
5 HSPU - knees on tall box
8 2 pood kettlebell swing - 2 35# plates total 70# swing

That was tough but loved it.

Thank you Nate and all our fallen soldiers who have payed the ultimate price to protect all our liberties. We do appreciate you!

oops forgot to say I did 7 rounds.

38/m/195

9 rds + 2 MU's

70lb dumbell for kettlebell everything else as rx'd

Nate and family,
You honor us with your sacrifices. Being a SEAL means sacrifices every day. We are sad to see that also meant the ultiimate sacrifice.

9 rounds as Rx'd.

Definitely the most MUs done in one session, getting better, great practice.
On MacDill at lunch.

Jeff @ home
With 20# vest
HSPU nose to ground
72# KB
10 rounds + 2 MU + 2 HSPU

Charity
53# KB
Nose to ground HSPU w/ hands on 35# DBS
13 rounds

m/35/240
did 6 pu's and 6 bar dips for muscle ups
everything else rx'd
11 rounds

42yom / 147

10rnds + 2 MU as rx'd.

First time doing a MU workout performing the MUs on rings. Even though I am able to do MUs on rings I have always gone for bar MUs because I felt more comfortable with these. After working on form at the GSX affiliate last night I had the confidence to give ring MUs a try within this workout and although they were not perfect and I had some misses I feel much better about using the rings for this exercise. Thanks again Jeff Tucker.

37/m/165

5x 3-position sn + 1 OHS 45#-55-65-75-85

Pack: 6 Pull-Ups, 6 Dips, 4 assist HSPU, 8 50# dumbell swings
6 rounds + 6 Pull-Ups + 6 Dips + 4 HSPU + 1 swing

39/m/176cm/68kg

2 consecutive muscle ups in all rounds
HSPUS with partial range of motion (forehead close to ground)
1.5 pood KB (the biggest one I have)

10 rounds + 4 HSPUs + 4 KB-Swings

...still in Rainbow Lake, AB.

practiced HSPU
then 150 burpees in hotel room

can't wait to get back to gym!!!

49yo/m/211#
6 pullups and 4 ring dips subed for muscle ups
4 hspu
8 75# dumbell swing
11 rounds

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

Thank you Nate and to all who serve. My prayers are for your family.

35/M/149#

As rx'd:

12 Rounds +2 Muscle-ups +4 HSPU

39/m/176cm/68kg

2 consecutive muscle ups in every round
HSPUs with forehead almost touching the ground
Swings with 1.5 pood kettelbell (the biggest one I own)

10 rounds + 4 HSPUs + 4 Swings

(completed 11 rounds in about 20:20')

"Nate" scaled to 45#DBs for KBS, subbing 8 pull-ups and 8 regular dips for MUs and HSPUs to a 4" pad
8 rounds + pull-ups, dipps and 1 HSPU

34 M 195

As Rx'ed

8 rounds

75lb dumbell swings

Today was my first muscle up day...I'm glad it was for one of our heros..Thank You Nate

31/m/190

65 lb dumbell
6 dips/pullups

and still only 7 rounds...

31/M/190
only managed a couple of muscle ups and then switched to pull-ups and dips I managed 8 rounds on what was mostly a fight to push out some muscle-ups with limited success.

8 dips / 8 pullups
4 mod HSPU with feet on preacher machine
8 kb swings with 75# dumbbell

Today completed 7 sets + 8 dips in 20 min

Last night did 2 sets before deciding gym was too crowded.

23/m/177

Modified:

as many rounds in 20 mins of:

6 Pull Ups
6 dips (bench)
4 HSPU
8 KB Swings, 2 pood

14 rds, 6 pull ups

as rxd; a day behind

9 rounds

- had to use the 1.5 pood KB since thats all I have
- still cheating on muscle ups due to lack of place to mount rings high enough

7 rounds + 6 pullups + 6 dips

sub 3 pullups and 3 dips for 1 muscle up
sub 135 lb press for HSPU.

M50/170

9 rounds....8 swings short of 10

6 pullups/6 ring dips for the two muscle ups

37/183/M

As Rx'd: 13 Rounds 2 MU's

2 Pood is mutha!

We have the watch Chief ... God bless you and your family.

36/210/M

15 rounds total, think I could have gotten one more.

sub 2 Muscle up for 4 pull up & 4 dips.
4 handstand push ups
8 2 pood kb swings

Subbed 5 pull ups and 5 dips for the muscle ups and did 5 decline pushups for the HSPU.~13 reps in 20.

Semper Fi Chief.

Good one. Love the KB.

6 PU
6 DIP
4 HSPU (later rounds switched to db presses)
10 KB 1 1/2 pood

Jodi (F/29/105)
500m row - 2.14.7
Mobility Drills
CFWUx1

Notes: HSPUs were reduced ROM, only have 1.5 pood kettlebell so did 10 swings per round

Score: 10 rounds + 2 Muscleups

m/33/175

Everyone's said it all. Nate, I'm grateful for your service. I pray that God will continue to comfort your family and that you son hear tales of what a brave and giving man his dad was.

7 round even.

8 pull ups
8 ring dips
4 HSPU foot on bar at shoulder height
8 db swings 70#

M/22/150
21 rounds
as rxd

Nate and Mike, you are always will remain in our hearts!Hoorah, Navy Frogmen!

Semper Fidelis
LT Tymoshenko

21? Shawn - is an animal!

I did 10. Don't have the rings, so I replaced them with the bar muscle-ups.

33 yom/195#/5'11"
WOD As Rx'ed: 13 Rounds
Tougher than it sounded

subbed 4 pull ups, 4 dips=1 muscle up and 60# d.b. for k.b. swings

8 rounds through all hspu

3 mins of L-sit practice on rings

my prayers and thoughts are with Nates family. What a tremendous loss.

16 rounds
subs:
3 jumping p/u
3 bench dips
knee hand stands

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (SUB 4 ring pullups & 4 ring dips)
4 Handstand Push-ups (SUB hooked toes on Smith machine bar)
8 2-Pood Kettlebell swings (SUB 75 pound dumbbell)

8 + 4 ring pullups

In memory and in honor of Nate Hardy, complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Completed 6 rounds + 2 MUs and 4 HSPUs, each round scaled as follows:

2 Muscle-ups on the Gravitron, set to 9
4 Handstand Push-ups, had feet on the Smith Machine, body as vertical as possbile
8 2-Pood Kettlebell swing, used 1.5 pood (55# DB)

Feel good about the way I scaled it back.

Rest well, brother Nate. We will meet on the other side.

"Nate"

6 pull ups
6 parallel bar dips
4 Push Press @ 40kg (90lb)
8 Dumbbell Swings @ 24kg dumbbell

10 rounds

9 rounds
mu's started from seated, lifted feet off floor at bottom of dip portion, hspu's with heels against wall

29 yom 220#

my mod;
4 parallel bar dips
4 bar pullups
4 hand stand push ups
8 1.5 pood KB swings

15 rounds + 3 dips

I gave it everything I had Nate, thank you for doing the same.

16 full rounds with 75 lbs. db for KB swings.

5 pullups
5 incline pushups
4 HSPU's
8 70 lb DBell Swings

10 rounds

Caught up on Nate today - did 4pullups/dips for muscle ups. Otherwise as RX'd.

10 Rounds plus 6 pull ups.

10 rounds
did minimal assisted jumping mu's after round 3.
60lb was all I could fit on my home made kettlebell. Hspu's could have & should have been deeper.

m/35/81kgs

4 pull ups
4 dips
4 hspu (legs hooked)
8 swings 30kg dumbell

x9

"Nate"
Subs as below
2 Jumping M/Up's
4 HSPU's (1st 4 rnds as Rxd, then feet on bar at chest height)
8 KB swings (1.5 pood. Don't have a 2 pood yet)

Rnds: 17

RIP Nate

M/20/195/6'2"

Subs:
3kipping pulls +3dips/muscle up
4 controlled descend hspu
8 kb swings (35 lb db)
Rnds: 4

First WOD!

38m/5'11/190
9 rounds (8 pullups and dips)

3- pullups
3- bar dips
4- HSPU
8- Kettlebell swings w/ 70lb dumbbell

16 rounds.

1k row, CFWU
5 pu
5 bar dips
4 HSPU
8 swings, 55lb
20 min 8 rounds.

as rx'd

14 rds for both me and Buddy. Buddy and I spotted each other for the HPUs.

Finished rd 14 in ~19m, two attempts at MUs denied

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (8 pullups and 8 dips)
4 Handstand Push-ups (subbed 45# DB presses)
8 2-Pood Kettlebell swings (70#DB)

BW: 183
6 rounds plus 8 pullups and 8 dips. Might have forgot to count a round, but that's proably just wishful thinking.

39/m/199/73"

17:00 couldn't finish
5 rounds

Couldn't do muscle-up.

Substitute pull-ups, dips.

8x pull-ups
8x dips
4 handstand pushups
8 kettlebell swings 2 pood (almost dropped it on my head once)

6 rounds. Last round did 10 hadnstand push-ups.

m/42/6'/184

Did a modified 'Cindy' to cut weight for tournament:
* 5 Pull-ups
* 10 Push-ups
* 15 Sit-ups
* 20 Squats

11 rounds in 20 min.

8 rounds. Still having trouble getting full range on MU and HSPU's.

8 rnds.. Holy crap really started failing on the muscle ups.

29M/5'6"/163#

8 rounds w/ 36Kg (80 lbs) kettlebell

went to singles on the last few rounds of MU's. All hspu's & swings were unbroken sets. First time using kettlebell instead of barbell & I noticed that it makes the movement much more fluid having a proper handle to hold onto.

This is a fierce wod worthy of hero status.

15 rounds

hspu's were the weak link here.
used a 70lb db

11 rounds
jumping muscle-ups rings @ ears length
hspu's 3rd hole from top
53lb kettlebell

Age 52/BW 250#
6 pullups/6 dips (sub for muscle ups)
SA presses 55# big bar 4/side (sub for HSPU)
50# DB swings x 8
8 swings short of 6 rounds; finished off round 6 in 21:13.

Age 52/BW 250#
Fair winds and following seas CHIEF.
Subbed 6 pullups/6 dips for muscle ups,
Subbed SA press w/55# big bar 4/side for HSPUs,
Swings w/50# DB
8 swings short of 6 rounds, finished off round 6 in 21:13.

8 rounds
w/ 1 pood

"Nate"
13 rounds

6 rounds doing ring hspu progressions then had to move to the floor.

A) I don't have a muscle up, and Jeff posted a sub of 10 seated MU progressions.
B) Tried the 55# kb swing but it was not good - C) HSPU - still doing from a 24" box.

Since the above are ALL modified, I should have Done Brand X pack scaling.

Instead I did stupid scaling:

AMRAP in 20 of:

10 seated muscle up progressions
8 Handstand pushups with knees on a box
12 KB swings 35# (16kg)

Completed 3 rounds.

Pack (smart) would have been

6 mu progressions
4 HSPU (don't think we are doubling up on these, are we?)
8 16kg KB swings

Probably could have done 6 rounds of that. Maybe.

34/M/168#/6'0"

modified CFWU (no pull ups) x3

WOD: "Nate" 20 min
8 pull ups/8 dips
4 HSPU's (toes over eye-level bar)
8 70# DB swings

9 + 8pu/8dips + 4 HSPUs

Thanks for your sacrifice. My prayers are with your family.

9 - 70# killed - donated for the 10 I should have done

10rds

RIP-Brother

Shoulder is really messed up so I did something else I fear as greatly as a hero WOD

5k -some hills-26:42

9 rounds

Subbed 3 pullups, 3 dips for muscleups
Kettlebell swings were glorious, love'em.

RIP Nate...may God be with you

GOD BLESS THE TROOPS

23/m/185

9 rounds
subbed 6PU/6Dips for 2 Muscleups after round 3
subbed 70 DB for 2 pood KB

HSPUs getting better, but still hard in the last sets.

my prayers go out to the men killed that day and their families. Always push the Hero workouts a little harder than usual.

23/m/185

10 rnds
slight jump on the MUs
negative HSPUs after rnd 2
70# DB for kbs

30/m/190

8 rounds

Did this one in the field.

6 pullups & 6 dips
4 modified h/s pushups
18lb kettle ball swings

12 rounds + 6 p/u & 6 dips

40/m/195

3:1 pullups/dips
4 hspu's
8 45# db swings

10 rounds in 20 minutes.

3:1 pullups/dips
4 hspu's
8 65# db swings

10 rounds

M/22/153 cfwux2

As rx'd (HSPUs against wall):
4 rounds plus 2 muscle-ups

Main drag was the HSPUs, but decided to do them in full to get the practice.

Thank you Nate for sacrificing your life for our freedom! My heart goes out to your wife and son.

Warmed up with 30 min bike, 30 situps, 30 back ext's.
Completed 17 rounds in 20 min:
First 2 rounds full pullups and ring dips (3:1)
Then jumping pullups and jumping ring dips (3:1)
HSPU against wall, but only about 1/4 depth
15# DB for kettlebell swings (easy, but all I have)

Can't wait until I can do this one as rx'd!

8 rounds...a lot of it was walking back and forth between the bench I had set up for HSPU and where I was doing pull-ups and dips

2/15/08 - ugly 4 rounds not as rx'd subbed MU's for false grip holds/Mu attepts and 6 pullups and dips, subbed some hspu with assisted hspu and 1.5 pood for 2 pood

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
5 rounds + 4 hspu
horrible day for sure

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Sub'd 3 door frame pull ups/3 cooker/kitchen work top dips for each mu and 30kg dumbell for kb swing

8 rounds

I enjoyed this one a lot, maybe becasue I subbed to much light weight.

2 jumping MUs
4 HSPUs with feet on bar
8 35 lb dumbell

13 rounds

as rx'd

10 rounds even

I liked this workout. I got my MU's back...but they were the limiting factor. Bottom position of MU was about 3/4 of the way down. I will continue to try and work towards full ext in bottom of mu.

CFWUx3
-sub'd 8 pull-ups/8 dips (70lb assist on dips) for MU's
-sub'd 70-lb db swings for kettlebell
7 rounds even
rowcoach is a stud

had to modify this one to fit my gym...

25-pullups
25-dips
10-HSPU
30-KB swings @ 1.5pood
(3 rounds for time)

26:47

8 Rounds.

55lb DB swings. 8 PU/Dips

Feet on Dip bar for HSPU's.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

7.5 rounds. Had problems with the dip portion of the muscle-up due to hspu's, but I backed off and kipp-ed my ass off. I'll shoot for ten next time

10 rounds

Taking the excellent bit of advice above, duct taped two tens to my 1.5 pood bell; tape lasted through 9 rounds for both plates, then lost one. Last round done with a 60# bell vice 70.

Managed about 5 muscle ups - then subbed three 'nearly muscle ups' per round.

This was an awesome WOD. Grateful to have a chance to mark the passing of this warrior in this fashion.

Paul

HSPUs were weak - not up to a SEAL's standards I'm sure. Need work on ROM; working to get some small parallets in the house for more playing w HSPUs.

34/230/6'3"

8 rounds

5 rounds
8 pull,8 dip
4 push L
8 55 lb swing

did this one 4 days late - doubled it up with that day's wod (5k run), but did it first so performance should not have been effected

just under 13 sets in 20mins (finished the last kettlebell swing of the set at 20:03)
mods: used 35lb dumbbell (ie only 1 pood, not 2)
no muscle ups: did 2 pull ups, 2 dips
no hspu: feet elevated

************************************ 02/16

4:1 for MU's

135 for HSPU's

75 db for kb

6 rds + 4:1's

59/m/165/74"

Nate:
7 rounds in 20 minutes

7 pull-ups and 7 ring dips (subbed for 2 muscle-ups)
4 HSPU
8 Dumbell swings @ 43 lbs (subbed for 2 poods)

I am 4 days late and bass-ackwards. Did "Randy" yesterday.

Good Bless both Randy and Nate for their sacrifice. Word cannot fully express what I feel for them and their families.

CFWU X 2

as rx'd

14 rounds

No kip or swing on the MUs. Did 'em from full hang. HSPUs forehead to floor. 67# dumbell swings. BW=153.

9 full.

-D.

12 rounds

7 rounds with 1 pood and inclined push ups, 1 round 3 ring pu +3 ring dips + inclined push ups and 1 pood

6 rounds + 4 pullups

2 Muscle Ups
(Substituted 6 pullups, 6 dips)
4 HSPU
8 2-Pood Kettlebell Swing
(Substituted 70lb Dumbell Swing for 8)

10 rounds...lower back fatigue during

did this on 2/16/08

70lb dumbbell

11 rounds + 2mu's and 1hspu

CFWUx3 (no PUs or dips)
7 rds + 2 MUs

15 rounds + 2 MU + 2 HSPU

8 rnds
subbed 8 Pull-ups, 8 dips for muscle ups.

Semper Fidelis Brother...my prayers go out to his family and friends.

3 pull-ups 3 dips x 2
30# dumbells shoulder press x 4
25# dumbell swing x 8

7 rounds in 20 min

20 rounds + 2 + 4

m/34/5'9/177

CFWU - 2. Only 5 pullups & 12 pushups on first round. Only pushups on 2nd round.
Burgener WU - 1.
Row 500m

Had to sub a lot.
6 Pullups
3 Ring dips
6 HSPU with feet on lat bench
8 70lb dumbell swings.

10 rounds.

Thought I could do MU today. Disappointed. Right wrist & hand hurt too much. Been hurting for past week.

m/34/5'9/177

CFWU - 2. Only 5 pullups & 12 pushups on first round. Only pushups on 2nd round.
Burgener WU - 1.
Row 500m

Had to sub a lot.
6 Pullups
3 Ring dips
6 HSPU with feet on lat bench
8 70lb dumbell swings.

10 rounds.

Thought I could do MU today. Disappointed. Right wrist & hand hurt too much. Been hurting for past week.

m/34/5'9/177

CFWU - 2. Only 5 pullups & 12 pushups on first round. Only pushups on 2nd round.
Burgener WU - 1.
Row 500m

Had to sub a lot.
6 Pullups
3 Ring dips
6 HSPU with feet on lat bench
8 70lb dumbell swings.

10 rounds.

Thought I could do MU today. Disappointed. Right wrist & hand hurt too much. Been hurting for past week.

EEJEJEJEJJEJJJEEJEJEJEJEJJEJEEEJE
M/34/170
6 RNDS USED RINGS FOR M-UPS

CFWU
8 rounds
6 ring dips and 6 pull ups vice 2 muscle ups
M/47/195#/72"

43/m/165

13 rounds + 2MU + 2 HSPU
first 5 rounds real MU, rest 3 PU/3 Dips for each MU. This was an unorthodox WOD.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9" 173 LBS

FIRST IME THIS W/O, FIRST CROSSFIT IN A MONTH FELL OFF THE WAGON. BUT BACK NOW

AS RXED EXCEPT 50LBS KETTLE BALL SWINGS, SELF SPOTED HANDSTAND PU'S. 12 ROUNDS PLUS 2 MU'S

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 173LBS 5'9"

1ST TIME FOR THIS W/O, FIRST TIME BACK IN A MONTH
AS RXED, EXCEPT 5O LBS KB SWINGS, SELF SPOTTED HS PU'S DEEP SHOULDERS TO HAND, 12 ROUND PLUS 2X MU'S.

I AM A 20 YEAR ARMY INFANTRY OFFICER BEEN TO IRAQ SAW COMBAT. WHO HEARTEDLY DISAGREE WITH COMMENT #466 AND 100% SUPPORT COMMENT #250. THERE IS EVIL THAT MUST BE FOUGHT, LET HONOR OUR FALLEN HEROS BY WINNING THIS CONFLICT AND NOT HAVE THE LIVES BE WASTED BY WEAK AMERICANS.

9999999999999999999999999999999999999999999999999

WOD - with full extension hands pointed out muscleups and nose to ground hspu's - 10 rounds + 2 muscleups and 2 HSPU's

Not too happy with the score. My weak fuller range hspu's really slowed me down. I need to work on that.

36/m/149/67

8 rounds

subbed 4 pullups/4 dips for 1 muscle up
subble 70lb dumbbell for 2pood kb

38/M/185--Syracuse NY
BarMU's, 70# DB swing sub, wall-assisted HSPU
Otherwise, as Rxd: 12 rds, + 4/4 HSPU

Those DB swings were brutal. Was getting "The Look" from others at the gym...the "WTF?" look...

3 dips
3 pull ups
5 push ups
8 10-kg. dumbbell swings

(5 rounds in 7.20)

First week back, so taking it easy, as I'm still training in everything else at the moment.

My prayers go out for Nate and his family and all the troops defending our freedom at home and abroad

mod cfwux2

subbed 6 pullups/6ring dips for 2 mu's

6rds + 6 pullups

Bwt: 134

As Rx'd:

17 rounds + 2 muscle ups + 4 hspu's

Had to use a 70lb. dumbell, wish I had a kettlebell

34m179

7+ 8pu, 5dips
-- Subbed 8pu+8dips, regular push ups for hspu after 10, 60# swings

34f
9 -- ring rows, assisted bar dips, 10,10,15,25.... kettle bell swings

Putting this one off for a while due to intimidation...BW 133

12 rounds even, used jumping/negative muscle-ups, piked HSPU, 1.5 pd KB for swings...first time using this weight for swings (previous heaviest is 45#), ouch.

Sub suported HSPU and 8PUs and 8 Dips for the muscle ups....8 rounds

as rx'd apart from subbed:

6 pull ups & 2 ring dips for 1 muscle up
15 x 15kg DB swing for 30kg KBS (not enough discs available)

9 rds and 6 pull ups

(finished 10 rds altogether)

sub 4x Pull-up and 4x Dip for Muscle-up
sub elevated Push-up for HSPU
sub 70# DB swing for 2 pood

real competition for equipment today

5 rnds - ended up finishing with 8 bench dips

10 Rnds as RX'd

Meyer- as Rx'd back to smith for hspu
held 52 and 26 lb kb for 2 pood swings
10 rounds

Godfrey 9 rounds-jumping mu trouble on 2nd mu

just got back from vegas...
no time to make it to gym and cant do mu's so
made up my own wod...

As many rounds in 20 minutes of:
10 x 185# deadlift
16 x hspu's w/ feet in rings - about 5 feet high
16 x 45# db swings

completed 4 rounds

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

31/m/6'2"/206

Did this on 2/22. Subbed 4 ring dips and 8 bar pullups for MUs. Back of feet on 5' bar for HSPUs. Used 75lb DB for swings.

8 rounds + 3 dips

Fair winds, Nate.

Phil 4:13

4 rounds
no muscle-ups to standard
no HSPU to standard

better late than never. i said this would be the first work out i do when i get my kettlestack (its pretty good for those wondering)

subbed 4:1 pull ups and dips for muscle up
had a spot for hspu
8 rounds + 4pu/4dips

RIP Nate

Did 4 PU's, 4 reg Dips, 4 HSPU, (feet on bar)
8 55# Dumbell swings.
8 rounds

Nate
9 rounds + 1 MU as Rx'd on 3/6/08
toebud

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
10 rounds - first 6 MU on pullup bar, last 4 8PU/8dips. HSPU with feet against wall

RIP Chief

Fair winds and following seas, Chief.
6 rounds for you.
Semper Fidelis.

28/m/5'10"/~169

sub
3/3 (pullup/dip) = 1 muscle-up
55-lb. db swing

7 rounds + 3x pullup

first time completing full hspu. need to work on consistent depth. more crunching in shoulder during pullup; popping in L elbow during swing; tight back during hspu. no acute pain. decent day.

2 Assisted Muscleups
4 Hspu
8 55lbs dbell swings

10 rounds

4/4 pullup/dips
4 reps of military press( terrible at HSPU, working on it)
8 35 dbell swings

OUCH

oh and i did 6 rounds

Pre: Usual WU's. (approx. 30 min.; AHR: 136).

WOD: "Nate"-9 rounds + 6 PU's, 3 dips. AHR: 153.
3/3 dip/pu per MU; HSPU on smith @ 5'; 70# DB.

Post: Stretch!

Nate was a friend of mine. He is and will be missed terribly.

I just ran across CF and was stunned to see his pic the first time I was here a couple of days ago.

Finally got around to this on 4/11. I hate hero WoDs ecause they mean another brother lost.

2/3 cfwu, Burgener WU
11 rds (maybe 12 lost tracK) plus 1 MU

Nate
6 band assisted PU & Dips
4 shoulder press 45kg
8 kettlebell swings 24kg

8 rounds
Paul
the land Downunder

3 pullups
3 dips
4 handstand pushups
8 KB swings - 55 lbs

18 rounds in 19:54
Mikelle

11 rounds in 19:30
Muscle ups first 2 rounds, then sub'd 8 x pull ups, 4 x ring dips
AM, garage, no warmup

2x pull-ups, 2x dips, 8x push ups, and 8x 45lb DB swings.

14x rounds + (2x pull-ups, 2x dips, and 8x push ups)
Time of 19:58

Followed up with a 2x mile run
Time of 14:06

I have not been doing cross fit long and i have great respect for all of you who have.
God bless all of the armed forces service men and women.

2x pull-ups, 2x dips, 8x push ups, and 8x 45lb DB swings.

14x rounds + (2x pull-ups, 2x dips, and 8x push ups)
Time of 19:58

Followed up with a 2x mile run
Time of 14:06

I have not been doing cross fit long and i have great respect for all of you who have.
God bless all of the armed forces service men and women.

Nate
12 rounds + 2 muscle ups + 1 HSPU
Muscle ups from full arm extension at bottom to full arm extension at top.
1 3/4 pood kettle bell swings to overhead (28kg)
HSPU - head to floor, arms shoulder width

My low back was sore from this WOD and it slowed me down on the HSPU. Show's me where I need more work.

/F/31/130#

Thanks brother for your sacrifice. Love to your family. Nate is a real "man".

As rx'd this time, since we've bought a 2pood kettlebell.

10 rounds, muscle ups and two handstand push ups. pr!

R.I.P brother

With 1.5 pood KB

15 rds

7 rounds
Only one full muscle up on the first four rounds. Progression only after that.

Did the Nate WOD today at crossfit clitheroe in the uk
Did 11rds + 4 kb swings

Just complete the "Nate" WOD today & it was brutal!! I did 10 rounds. I don't know if thats any good. How exactly do you score this one?

42/M/5'9"/146

As Rx'd

13 Rounds

God Bless you Nate and those like you. R.L.T.W.!

"For he is God's servant to do you good. But if you do wrong, be afraid, for he does not bear the sword for nothing. He is God's servant, an agent of wrath to bring punishment on the wrongdoer." - Romans 13:4

42/M/5'9"/146

As Rx'd

13 Rounds

God Bless you Nate and those like you. R.L.T.W.!

"For he is God's servant to do you good. But if you do wrong, be afraid, for he does not bear the sword for nothing. He is God's servant, an agent of wrath to bring punishment on the wrongdoer." - Romans 13:4