February 12, 2008

Tuesday 080212

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Posted by lauren at February 12, 2008 5:49 PM
Comments

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!


Comment #1 - Posted by: Shannon 32/F/154 in MD at February 11, 2008 7:18 PM

RIP Brother

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

Comment #2 - Posted by: tpat at February 11, 2008 7:19 PM

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

Comment #3 - Posted by: Tenacious R at February 11, 2008 7:20 PM

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.

Comment #4 - Posted by: Josiah at February 11, 2008 7:22 PM

Sleep well brother

Comment #5 - Posted by: BONE at February 11, 2008 7:22 PM

May God bless and watch over Nate and his family.

Comment #6 - Posted by: Matt G. at February 11, 2008 7:22 PM

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..........

Comment #7 - Posted by: Rookie M/35/182cm/82Kgs at February 11, 2008 7:25 PM

"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.

Comment #8 - Posted by: Frank at February 11, 2008 7:28 PM

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

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

Comment #9 - Posted by: Simon M/31/168 at February 11, 2008 7:28 PM

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

Comment #10 - Posted by: ANTIKRUNK at February 11, 2008 7:28 PM

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

Comment #11 - Posted by: chris p. at February 11, 2008 7:32 PM

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

Comment #12 - Posted by: Tony Wrightson at February 11, 2008 7:32 PM

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.

Comment #13 - Posted by: AllisonNYC_23/5'2/120 at February 11, 2008 7:33 PM

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).

Comment #14 - Posted by: Matt DeMinico at February 11, 2008 7:35 PM

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

Comment #15 - Posted by: steve hb at February 11, 2008 7:35 PM

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.

Comment #16 - Posted by: xpaz at February 11, 2008 7:37 PM

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.

Comment #17 - Posted by: GMT-NYC at February 11, 2008 7:44 PM

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.

Comment #18 - Posted by: m/21/6'1/180 at February 11, 2008 7:45 PM

Fair winds Nate.

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

Comment #19 - Posted by: Theresa & Mark at February 11, 2008 7:46 PM

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

Awesome WOD, looks like a potential fav.

Comment #20 - Posted by: dan colson at February 11, 2008 7:47 PM

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.

Comment #21 - Posted by: Jim D. at February 11, 2008 7:48 PM

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.

Comment #22 - Posted by: Dairus at February 11, 2008 7:50 PM

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

Comment #23 - Posted by: DJ at February 11, 2008 7:50 PM

Semper Fi, Nate. God bless

Comment #24 - Posted by: ScottMacArthur at February 11, 2008 7:52 PM

My Condolences to another Fallen Hero.

Comment #25 - Posted by: shiba inu at February 11, 2008 7:54 PM

God Bless Bro. Rest in peace.

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

Comment #26 - Posted by: john at February 11, 2008 7:54 PM

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.

Comment #27 - Posted by: Travis from Reno at February 11, 2008 7:56 PM

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

Comment #28 - Posted by: gaucoin at February 11, 2008 7:56 PM

RIP brother....

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

Comment #29 - Posted by: --- at February 11, 2008 7:57 PM

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.

Comment #30 - Posted by: dan thacker at February 11, 2008 7:58 PM

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.

Comment #31 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 11, 2008 7:59 PM

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

Comment #32 - Posted by: Wade Smith 47 m 182 at February 11, 2008 8:01 PM

#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.

Comment #33 - Posted by: EricBrandom at February 11, 2008 8:01 PM

#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.

Comment #34 - Posted by: EricBrandom at February 11, 2008 8:02 PM

Rest in Peace

Comment #35 - Posted by: Brett_nyc at February 11, 2008 8:04 PM

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

Will give it my all.

Comment #36 - Posted by: Stickler at February 11, 2008 8:07 PM

RIP brother

Comment #37 - Posted by: HAMUR at February 11, 2008 8:07 PM

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.

Comment #38 - Posted by: jeff_btbCrfossfit at February 11, 2008 8:09 PM

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.

Comment #39 - Posted by: Mose3 at February 11, 2008 8:14 PM

#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.

Comment #40 - Posted by: KCN at February 11, 2008 8:14 PM

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.

Comment #41 - Posted by: Sgt's Pesce, Scaljon, Campos, Kiesewetter at February 11, 2008 8:14 PM

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

Go get some in his honor!

Comment #42 - Posted by: brian521 at February 11, 2008 8:16 PM

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.

Comment #43 - Posted by: jon h at February 11, 2008 8:18 PM

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

Comment #44 - Posted by: Court at February 11, 2008 8:18 PM

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

Comment #45 - Posted by: Hondo Don at February 11, 2008 8:19 PM

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.

Comment #46 - Posted by: soccerman m/22/183 at February 11, 2008 8:19 PM

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.

Comment #47 - Posted by: Circo at February 11, 2008 8:21 PM

Fair Winds Chief.

Our thoughts and prayers are with your family.

Comment #48 - Posted by: Crossfit Pittsburgh at February 11, 2008 8:23 PM

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.

Comment #49 - Posted by: FFChad_M/37/230 at February 11, 2008 8:24 PM

...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.

Comment #50 - Posted by: John Seiler at February 11, 2008 8:28 PM

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"

Comment #51 - Posted by: sully at February 11, 2008 8:29 PM

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"

Comment #52 - Posted by: sully at February 11, 2008 8:29 PM

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.

Comment #53 - Posted by: freddy c._one world at February 11, 2008 8:31 PM

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"

Comment #54 - Posted by: sully at February 11, 2008 8:31 PM

Sleep well brother.

Comment #55 - Posted by: shark at February 11, 2008 8:32 PM

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.

Comment #56 - Posted by: Tom Meehan at February 11, 2008 8:32 PM

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

Comment #57 - Posted by: Rob at February 11, 2008 8:36 PM

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

Comment #58 - Posted by: Apolloswabbie at February 11, 2008 8:44 PM

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

Comment #59 - Posted by: Luca Z. at February 11, 2008 8:44 PM

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

Comment #60 - Posted by: doodlebug at February 11, 2008 8:46 PM

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

Comment #61 - Posted by: gibbo at February 11, 2008 8:47 PM

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

Comment #62 - Posted by: tucker at February 11, 2008 9:01 PM

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.

Comment #63 - Posted by: Jim Thoma at February 11, 2008 9:06 PM

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.

Comment #64 - Posted by: TO at February 11, 2008 9:10 PM

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

Fair winds and following seas

s/f

Smitty

Comment #65 - Posted by: Smitty at February 11, 2008 9:12 PM

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.

Comment #66 - Posted by: max at February 11, 2008 9:17 PM

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.

Comment #67 - Posted by: Ian Carver at February 11, 2008 9:18 PM

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!

Comment #68 - Posted by: theresa at February 11, 2008 9:26 PM

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.

Comment #69 - Posted by: rbst M/32/5'10"/193 at February 11, 2008 9:45 PM

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

Comment #70 - Posted by: eva t. at February 11, 2008 9:47 PM

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!

Comment #71 - Posted by: Vanessa at February 11, 2008 9:51 PM

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

God bless, Nate.

Comment #72 - Posted by: Caleb at February 11, 2008 9:57 PM

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

Comment #73 - Posted by: Rob_M at February 11, 2008 9:58 PM

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

Comment #74 - Posted by: Officer at February 11, 2008 10:10 PM

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

Comment #75 - Posted by: Andy P at February 11, 2008 10:27 PM

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.

Comment #76 - Posted by: DaveB at February 11, 2008 10:50 PM

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!

Comment #77 - Posted by: anthony at February 11, 2008 10:52 PM

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

Comment #78 - Posted by: Adam C Veres at February 11, 2008 11:18 PM

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

Fair winds Nate.

Comment #79 - Posted by: Ropo at February 11, 2008 11:38 PM

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

Comment #80 - Posted by: Prakash Surya at February 11, 2008 11:59 PM

RIP Chief, your shipmates have the watch.

Pull-up x3 (Muscle-ups)

Rounds = 8

Comment #81 - Posted by: Todd (USN) at February 12, 2008 12:21 AM

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.

Comment #82 - Posted by: gale at February 12, 2008 12:28 AM

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

Comment #83 - Posted by: Devin at February 12, 2008 12:34 AM

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!

Comment #84 - Posted by: Grapppler at February 12, 2008 12:40 AM

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)

Comment #85 - Posted by: Colm O'Reilly at February 12, 2008 12:48 AM

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.

Comment #86 - Posted by: D-wreck at February 12, 2008 12:57 AM

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

Comment #87 - Posted by: Erik in Schweinfurt, Germany at February 12, 2008 1:05 AM

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

Comment #88 - Posted by: Mitch at February 12, 2008 1:18 AM

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

Comment #89 - Posted by: Swank at February 12, 2008 1:23 AM

RIP Nate.

Comment #90 - Posted by: johan edström at February 12, 2008 1:24 AM

Godspeed, Nate.

Comment #91 - Posted by: Jacob Tsypkin at February 12, 2008 1:57 AM

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

This is going to hurt

Chuck

Comment #92 - Posted by: Chuck (USN) at February 12, 2008 2:06 AM

Thank you for your service to our Country.

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

Comment #93 - Posted by: Fireman Rick at February 12, 2008 2:16 AM

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

Comment #94 - Posted by: JuanMurphy at February 12, 2008 2:48 AM

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?

Comment #95 - Posted by: annlee at February 12, 2008 3:06 AM

....thank you.....

Comment #96 - Posted by: turKish at February 12, 2008 3:20 AM

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...

Comment #97 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 12, 2008 3:26 AM

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

WOD: 11 rnds

PU's and dips for MU's

RIP Nate..

Comment #98 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at February 12, 2008 3:31 AM

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.

Comment #99 - Posted by: onefinesuri at February 12, 2008 3:36 AM

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.

Comment #100 - Posted by: onefinesuri at February 12, 2008 3:36 AM

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

Comment #101 - Posted by: MikeG_CFATL at February 12, 2008 3:38 AM

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

Comment #102 - Posted by: gahskier at February 12, 2008 3:46 AM

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

Comment #103 - Posted by: David @ CF Chatt at February 12, 2008 3:50 AM

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

Comment #104 - Posted by: TOM at February 12, 2008 3:54 AM

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

Comment #105 - Posted by: john heins 24/m/FL/5'11"/180 at February 12, 2008 3:58 AM

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!

Comment #106 - Posted by: J roCk at February 12, 2008 4:01 AM

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.

Comment #107 - Posted by: jonnee(RMCS)k at February 12, 2008 4:03 AM

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

Thanks in advance.

Comment #108 - Posted by: Ron at February 12, 2008 4:06 AM

as rx'd 8+2

Comment #109 - Posted by: strutz at February 12, 2008 4:10 AM

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.

Comment #110 - Posted by: moak at February 12, 2008 4:11 AM

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

Comment #111 - Posted by: stick at February 12, 2008 4:16 AM

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.

Comment #112 - Posted by: moak at February 12, 2008 4:19 AM

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.

Comment #113 - Posted by: AmeliaCFC at February 12, 2008 4:21 AM

Blue Skies, Frogman.

Comment #114 - Posted by: CCTJOEY at February 12, 2008 4:28 AM

HOOYAH NATE!

33/M/200

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

8 rounds

Comment #115 - Posted by: Joe at February 12, 2008 4:30 AM

26/6'6"/200 lb

6 rounds + 2 MU + 2 HSPU

Comment #116 - Posted by: Woody at February 12, 2008 4:35 AM

As r'xd 11 rounds 2 MU +3 HSPU

Comment #117 - Posted by: Colin.CrossfitCatford at February 12, 2008 4:40 AM

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.

Comment #118 - Posted by: Mary Ann at February 12, 2008 4:41 AM

RIP Chief.

Semper Fi

SSgt/USMC

Comment #119 - Posted by: stalter/29/m/200 at February 12, 2008 4:42 AM

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.

Comment #120 - Posted by: MFFRTO at February 12, 2008 4:44 AM

Thank you Nate.

Comment #121 - Posted by: Ryan Saul at February 12, 2008 4:49 AM

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#

Comment #122 - Posted by: nutfam at February 12, 2008 4:51 AM

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

Comment #123 - Posted by: boosmith at February 12, 2008 4:54 AM

18 and 1/3 rounds as rx'd

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

Comment #124 - Posted by: OPT at February 12, 2008 4:58 AM

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

Comment #125 - Posted by: Grammy at February 12, 2008 4:58 AM

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.

Comment #126 - Posted by: markh at February 12, 2008 5:00 AM

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

Tony

USCG

Comment #127 - Posted by: Tkeeloh at February 12, 2008 5:00 AM

43/m/6'4"/229

subbed 8 pushups, 8 1.5 pood kb swings

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

Comment #128 - Posted by: bearmo at February 12, 2008 5:01 AM

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

Comment #129 - Posted by: Hurley at February 12, 2008 5:10 AM

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.

Comment #130 - Posted by: MKmapleleaf at February 12, 2008 5:11 AM

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.

Comment #131 - Posted by: bhub at February 12, 2008 5:12 AM

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...

Comment #132 - Posted by: bingo at February 12, 2008 5:16 AM

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

Comment #133 - Posted by: GDJ at February 12, 2008 5:22 AM

26/6'8"/210

10 rds in 20:12

Sub 6 PU/Dips

Comment #134 - Posted by: Stretch at February 12, 2008 5:23 AM

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 -

Comment #135 - Posted by: CMK at February 12, 2008 5:32 AM

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!

Comment #136 - Posted by: buretto at February 12, 2008 5:34 AM

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!

Comment #137 - Posted by: Bill Getty at February 12, 2008 5:34 AM

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

Comment #138 - Posted by: FoCoMichael at February 12, 2008 5:35 AM

Be at Peace, Brother.

Comment #139 - Posted by: Kevin Rivich at February 12, 2008 5:36 AM

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

Comment #140 - Posted by: Bill Stock at February 12, 2008 5:38 AM

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"

Comment #141 - Posted by: Pesqueso at February 12, 2008 5:41 AM

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

Comment #142 - Posted by: duane at February 12, 2008 5:51 AM

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.)

Comment #143 - Posted by: DaveB at February 12, 2008 5:51 AM

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

Comment #144 - Posted by: mikeyb at February 12, 2008 5:52 AM

M/173/5'9"/21

RX'd 13 rds +2MU,2HSPU

Comment #145 - Posted by: tpat at February 12, 2008 5:56 AM

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

Comment #146 - Posted by: Andrea at February 12, 2008 5:57 AM

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

Comment #147 - Posted by: lisaq at February 12, 2008 6:00 AM

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

Comment #148 - Posted by: ross_clemmons at February 12, 2008 6:08 AM

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.

Comment #149 - Posted by: ncsheepdog at February 12, 2008 6:09 AM

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

Comment #150 - Posted by: LTT at February 12, 2008 6:11 AM

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.

Comment #151 - Posted by: sean at February 12, 2008 6:14 AM

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

Comment #152 - Posted by: Brent "BWM" Maier at February 12, 2008 6:16 AM

#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

Comment #153 - Posted by: JMOvechkin at February 12, 2008 6:17 AM

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.


Comment #154 - Posted by: PJ at February 12, 2008 6:18 AM

RIP.

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

Comment #155 - Posted by: pamela macelree at February 12, 2008 6:19 AM

32/m/6'/188

8 rounds & 1 muscle-up

Fair Winds Chief

Comment #156 - Posted by: mikey at February 12, 2008 6:20 AM

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.

Comment #157 - Posted by: Bobby at February 12, 2008 6:21 AM

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

Comment #158 - Posted by: Janell at February 12, 2008 6:22 AM

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

Comment #159 - Posted by: Greg & Lauren at February 12, 2008 6:27 AM

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.

Comment #160 - Posted by: soccerman m/22/183 at February 12, 2008 6:28 AM

Rest in peace...

Comment #161 - Posted by: dex at February 12, 2008 6:35 AM

OPT impressive once again. Good work.

Comment #162 - Posted by: BONE at February 12, 2008 6:37 AM

RIP Brother.

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

Comment #163 - Posted by: Jon Alexander at February 12, 2008 6:38 AM

This one is for you brother, RIP.

Semper Fi!!!

Comment #164 - Posted by: Charles Chrismon at February 12, 2008 6:40 AM

This one is for you brother, RIP.

Semper Fi!!!

Comment #165 - Posted by: Charles Chrismon at February 12, 2008 6:41 AM

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

God Bless.
Dave

Comment #166 - Posted by: Dave_C at February 12, 2008 6:41 AM

Brother in Arms. Rest in peace.

Comment #167 - Posted by: Storms, 26/5'8"/180 at February 12, 2008 6:43 AM

#40

thanks for the explanation on the pood.

Comment #168 - Posted by: john at February 12, 2008 6:44 AM

Done. God Bless and prayers to his family.

Comment #169 - Posted by: gios at February 12, 2008 6:56 AM

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

Comment #170 - Posted by: boogie72 at February 12, 2008 6:57 AM

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

Comment #171 - Posted by: gant at February 12, 2008 7:00 AM

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

Comment #172 - Posted by: clemson rob at February 12, 2008 7:00 AM

Nate. N-Eight.

Godspeed.

Comment #173 - Posted by: Hale at February 12, 2008 7:04 AM

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.

Comment #174 - Posted by: Josiah at February 12, 2008 7:06 AM

bw 170

subbed 3/3 for each muscle up
hspu assisted

11 rounds

RIP, Nate

Comment #175 - Posted by: paulw at February 12, 2008 7:06 AM

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

Comment #176 - Posted by: EricBrandom at February 12, 2008 7:11 AM

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

Comment #177 - Posted by: Chris P NYC 32/m at February 12, 2008 7:11 AM

#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.

Comment #178 - Posted by: ME at February 12, 2008 7:17 AM

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

Comment #179 - Posted by: TreyEOD at February 12, 2008 7:22 AM

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.

Comment #180 - Posted by: BrianG at February 12, 2008 7:28 AM

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.

Comment #181 - Posted by: Neil&Amy in Blacksburg at February 12, 2008 7:29 AM

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

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

Comment #182 - Posted by: pat d at February 12, 2008 7:31 AM

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

Comment #183 - Posted by: Jim Evans at February 12, 2008 7:34 AM

"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

Comment #184 - Posted by: davidorrM/56/202/70" at February 12, 2008 7:34 AM

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

10Rds in just under 20 min

Comment #185 - Posted by: superg at February 12, 2008 7:35 AM

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

Comment #186 - Posted by: Kelly Moore F/44/5'/114# at February 12, 2008 7:36 AM

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

6 rounds + 8PU, 8 dips

Comment #187 - Posted by: Adam Getchell at February 12, 2008 7:37 AM

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"

Comment #188 - Posted by: Heidi Walling at February 12, 2008 7:38 AM

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

Comment #189 - Posted by: Robert D Taylor Jr at February 12, 2008 7:43 AM

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.

Comment #190 - Posted by: Kelly Moore F/44/5'/114# at February 12, 2008 7:45 AM

BW 171

12 or 13 rounds + 2 MU

Comment #191 - Posted by: Eric O at February 12, 2008 7:45 AM

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

Comment #192 - Posted by: Greg Booth at February 12, 2008 7:47 AM

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.

Comment #193 - Posted by: kurt at February 12, 2008 7:47 AM

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"

Comment #194 - Posted by: EthanATX at February 12, 2008 7:50 AM

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

Comment #195 - Posted by: eamon at February 12, 2008 7:51 AM

RIP, Brother.

For the family my thoughts are with you and yours.

Comment #196 - Posted by: Bryant at February 12, 2008 7:51 AM

#131 you said it best.

Semper Fi, Nate and Family.

My prayers and tears are with you who suffer.

Comment #197 - Posted by: aaron bennett at February 12, 2008 7:52 AM

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.

Comment #198 - Posted by: Josh@OU at February 12, 2008 7:54 AM

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.

Comment #199 - Posted by: thedannyboy at February 12, 2008 7:55 AM

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

Comment #200 - Posted by: thedannyboy at February 12, 2008 7:56 AM

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.

Comment #201 - Posted by: Ray K at February 12, 2008 7:57 AM

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

Comment #202 - Posted by: john wopat at February 12, 2008 7:57 AM

12 rounds.

Comment #203 - Posted by: ScottMacArthur at February 12, 2008 8:01 AM

Thank you for your sacrifice.

Our thoughts and prayers to your family.

D

Comment #204 - Posted by: biggdave at February 12, 2008 8:04 AM

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.

Comment #205 - Posted by: Norma at February 12, 2008 8:05 AM

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

Comment #206 - Posted by: mgrimm1 at February 12, 2008 8:05 AM

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.

Comment #207 - Posted by: Andrew SD at February 12, 2008 8:05 AM

28/m/210

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

12 rounds + 2 HSPU.

Comment #208 - Posted by: CAM at February 12, 2008 8:06 AM

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.

Comment #209 - Posted by: EricBrandom at February 12, 2008 8:07 AM

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....

Comment #210 - Posted by: BobM at February 12, 2008 8:10 AM

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.

Comment #211 - Posted by: Edwin 25/M/5'8"/170 at February 12, 2008 8:12 AM

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.

Comment #212 - Posted by: U'i at February 12, 2008 8:14 AM

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

$5 a round

Comment #213 - Posted by: E Holcomb at February 12, 2008 8:14 AM

27/M/190

7 rounds

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

Comment #214 - Posted by: Ben at February 12, 2008 8:15 AM

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.

Comment #215 - Posted by: to at February 12, 2008 8:18 AM

9 rounds.

Comment #216 - Posted by: steve hb at February 12, 2008 8:20 AM

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.

Comment #217 - Posted by: Robb Wolf at February 12, 2008 8:23 AM

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

Comment #218 - Posted by: HMC(FMF) Robert Propp at February 12, 2008 8:23 AM

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.

Comment #219 - Posted by: Spider Chick at February 12, 2008 8:23 AM

m/31/185

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

11 rounds + 6 pull ups & dips

Comment #220 - Posted by: jayme at February 12, 2008 8:26 AM

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

Comment #221 - Posted by: colleen at February 12, 2008 8:26 AM

6 rounds-bad shoulder and a newbie

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

Comment #222 - Posted by: Tkeeloh at February 12, 2008 8:26 AM

My prayers to Nate's family.

Comment #223 - Posted by: Cesar. at February 12, 2008 8:27 AM

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

Comment #224 - Posted by: Joe - Charlotte NC at February 12, 2008 8:35 AM

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

Comment #225 - Posted by: SueAnne_5'6"/132 at February 12, 2008 8:35 AM

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.

Comment #226 - Posted by: steve at February 12, 2008 8:42 AM

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.

Comment #227 - Posted by: conorb at February 12, 2008 8:46 AM

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.

Comment #228 - Posted by: John Folchetti at February 12, 2008 8:47 AM

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

10 rds. + MUs and HSPUs

Comment #229 - Posted by: b ring - crossfit richmond at February 12, 2008 8:47 AM

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

Comment #230 - Posted by: Laura DeMarco at February 12, 2008 8:48 AM

M/24/175

As Rx'd
11 rounds + 2 MUs

RIP brother

Comment #231 - Posted by: EOMFD at February 12, 2008 8:49 AM

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!

Comment #232 - Posted by: JOE at February 12, 2008 8:52 AM

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.

Comment #233 - Posted by: PG - 30/M/5'10"/178 at February 12, 2008 8:54 AM

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

Comment #234 - Posted by: Mosul Moose at February 12, 2008 8:55 AM

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

Comment #235 - Posted by: Jim D. at February 12, 2008 8:58 AM

m/29/5'9"/170

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

Comment #236 - Posted by: po at February 12, 2008 8:59 AM

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

Comment #237 - Posted by: tejanostylin at February 12, 2008 9:03 AM

"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.

Comment #238 - Posted by: bingo at February 12, 2008 9:06 AM

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

Comment #239 - Posted by: heymyfree at February 12, 2008 9:08 AM

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.

Comment #240 - Posted by: Rob Corson at February 12, 2008 9:09 AM

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.

Comment #241 - Posted by: JeremyR at February 12, 2008 9:12 AM

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

11 rounds

Semper Fi, CPO Hardy

Comment #242 - Posted by: Dave F. at February 12, 2008 9:12 AM

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

Comment #243 - Posted by: TJF at February 12, 2008 9:13 AM

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

Comment #244 - Posted by: TIM MORGAN at February 12, 2008 9:15 AM

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

Comment #245 - Posted by: Martha Stewart at February 12, 2008 9:15 AM

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

Comment #246 - Posted by: verve at February 12, 2008 9:16 AM

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

Comment #247 - Posted by: brian521 at February 12, 2008 9:16 AM

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

Comment #248 - Posted by: LonghornChris at February 12, 2008 9:18 AM

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

Comment #249 - Posted by: Troy at February 12, 2008 9:18 AM

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 “

Comment #250 - Posted by: Papa Delta at February 12, 2008 9:19 AM

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.

Comment #251 - Posted by: the limit at February 12, 2008 9:19 AM

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

Comment #252 - Posted by: Scott M at February 12, 2008 9:34 AM

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

Comment #253 - Posted by: traucer777 at February 12, 2008 9:36 AM

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!".

Comment #254 - Posted by: jared b at February 12, 2008 9:38 AM

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

Comment #255 - Posted by: Angel at February 12, 2008 9:40 AM

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.

Comment #256 - Posted by: Alisha at February 12, 2008 9:41 AM

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

8 rounds plus 2 pullups

Comment #257 - Posted by: Paul S_29/185/6'0" at February 12, 2008 9:42 AM

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

Comment #258 - Posted by: CRussell at February 12, 2008 9:42 AM

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)

Comment #259 - Posted by: EdK926 at February 12, 2008 9:43 AM

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"

Comment #260 - Posted by: Ryan S at February 12, 2008 9:44 AM

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.

Comment #261 - Posted by: Glenn at February 12, 2008 9:47 AM

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

Comment #262 - Posted by: katon at February 12, 2008 9:50 AM

oh and 35lbs instead of 2 pood

Comment #263 - Posted by: katon at February 12, 2008 9:51 AM

7 rds plus 2 muscle-ups and 1 HSPU

Comment #264 - Posted by: schapm at February 12, 2008 9:51 AM

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

Comment #265 - Posted by: jm at February 12, 2008 9:53 AM

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...

Comment #266 - Posted by: tw at February 12, 2008 9:54 AM

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

Comment #267 - Posted by: Sue Ady at February 12, 2008 9:55 AM

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

Sir Winston Churchill

Comment #268 - Posted by: GTS at February 12, 2008 9:56 AM

"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

Comment #269 - Posted by: Louis Herrera Jr. 49 70" 175 at February 12, 2008 9:56 AM

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!

Comment #270 - Posted by: Ann-TPark at February 12, 2008 10:00 AM

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

Comment #271 - Posted by: Calgary Colin at February 12, 2008 10:01 AM

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

Comment #272 - Posted by: Damon_CFATL at February 12, 2008 10:02 AM

#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!

Comment #273 - Posted by: Shannon 32/F/154 in MD at February 12, 2008 10:07 AM

Peaceful sleep my Brother

Gina

Subbed 30lb db

12 rds

Wayne

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

11 rds

Comment #274 - Posted by: Wayne at February 12, 2008 10:09 AM

#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.

Comment #275 - Posted by: Matt at February 12, 2008 10:13 AM

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

Comment #276 - Posted by: Jdale M 37 6'2" 178 at February 12, 2008 10:15 AM

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.

Comment #277 - Posted by: dmarsh at February 12, 2008 10:22 AM

as rx'd 15+2,

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

Comment #278 - Posted by: brent colson at February 12, 2008 10:22 AM

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.

Comment #279 - Posted by: d at February 12, 2008 10:23 AM

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.

Comment #280 - Posted by: gorillasoph at February 12, 2008 10:25 AM

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...

Comment #281 - Posted by: FFChad_M/37/230 at February 12, 2008 10:28 AM

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.

Comment #282 - Posted by: ChF at February 12, 2008 10:33 AM

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

Comment #283 - Posted by: KennyA at February 12, 2008 10:39 AM

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

Comment #284 - Posted by: Jimi_32/5'9/145 at February 12, 2008 10:40 AM

32/m/6'5"/210

7 rounds + 8 pullups and 8 dips

Still getting back in the swing of things.

Comment #285 - Posted by: Corey at February 12, 2008 10:46 AM

Thanks for fighting the good fight,

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

Comment #286 - Posted by: Dude at February 12, 2008 10:54 AM

25/m/168

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

9 rounds + 5 pu

Comment #287 - Posted by: Ren at February 12, 2008 10:56 AM

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.

Comment #288 - Posted by: Jen at February 12, 2008 10:59 AM

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.

Comment #289 - Posted by: Josh at February 12, 2008 10:59 AM

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

Comment #290 - Posted by: Cesar at February 12, 2008 11:07 AM

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)

Comment #291 - Posted by: Ricky Frausto (CF Omaha) at February 12, 2008 11:10 AM

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)

Comment #292 - Posted by: Ricky Frausto (CF Omaha) at February 12, 2008 11:11 AM

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

11 rounds.

Comment #293 - Posted by: Eric C at February 12, 2008 11:11 AM

12 rounds
pullup and dips for muscle ups
thrusters for hspu

Comment #294 - Posted by: Dan at February 12, 2008 11:15 AM

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

Comment #295 - Posted by: MDS1971 at February 12, 2008 11:16 AM

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

Comment #296 - Posted by: angelo 37/74"/250 Feb '07 at February 12, 2008 11:19 AM

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.

Comment #297 - Posted by: Skeletor at February 12, 2008 11:20 AM

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)

Comment #298 - Posted by: ch18 at February 12, 2008 11:20 AM

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

Comment #299 - Posted by: FunnyMoneyLoanShark at February 12, 2008 11:21 AM

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

Comment #300 - Posted by: TP_Tom at February 12, 2008 11:22 AM

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

Comment #301 - Posted by: rhowk at February 12, 2008 11:23 AM

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.

Comment #302 - Posted by: Lysa F 42 128 lbs at February 12, 2008 11:24 AM

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

Comment #303 - Posted by: AllisonNYC_23/5'2/118 at February 12, 2008 11:26 AM

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

Comment #304 - Posted by: JETT at February 12, 2008 11:26 AM

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!

Comment #305 - Posted by: WTP at February 12, 2008 11:27 AM

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

Comment #306 - Posted by: Billy at February 12, 2008 11:27 AM

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!

Comment #307 - Posted by: Krista Colson at February 12, 2008 11:28 AM

Rest easy brother.

11 rounds. MU's were jumping.

Comment #308 - Posted by: jaredg at February 12, 2008 11:31 AM

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.

Comment #309 - Posted by: xpaz at February 12, 2008 11:36 AM

46 / 172

subbed 75# DB for the KB swings

8 rounds and 1 muscle-up

Thank you Nate

Comment #310 - Posted by: tom perry at February 12, 2008 11:40 AM

as rx'd:

12 rounds + MU & HSPU

RIP Nate

Comment #311 - Posted by: steeliekid 39 171 67" at February 12, 2008 11:40 AM

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

Semper Fidelis

LCpl R K Haselden Jr, USMC

Comment #312 - Posted by: Rob at February 12, 2008 11:41 AM

"Nate" with slight modifications:

20 mins.

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

- OlliS

Comment #313 - Posted by: OlliS at February 12, 2008 11:46 AM

Subbed Neagtive Handstand Pushups

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

Comment #314 - Posted by: William Walshe at February 12, 2008 11:46 AM

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.

Comment #315 - Posted by: Rob_ME at February 12, 2008 11:50 AM

11rds

as rxed with 75lb db

Comment #316 - Posted by: KSC at February 12, 2008 11:52 AM

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.

Comment #317 - Posted by: Sparky 32/M/208/5'5" at February 12, 2008 11:53 AM

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

Comment #318 - Posted by: Rhino at February 12, 2008 11:54 AM

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

Comment #319 - Posted by: calebg_crossfitchf at February 12, 2008 11:56 AM

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.

Comment #320 - Posted by: anthony at February 12, 2008 12:00 PM

18 rounds + 2 muscle ups

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

Comment #321 - Posted by: MarcusG at February 12, 2008 12:02 PM

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

Comment #322 - Posted by: mhlane at February 12, 2008 12:03 PM

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.

Comment #323 - Posted by: soccerman m/22/183 at February 12, 2008 12:04 PM

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

Comment #324 - Posted by: Ben S. at February 12, 2008 12:05 PM

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.

Comment #325 - Posted by: Jeremy B. at February 12, 2008 12:06 PM

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'

Comment #326 - Posted by: Kegger at February 12, 2008 12:07 PM

8 rounds
plus 2 muscle-ups, 4 hspu

subbed 55# db swings

Comment #327 - Posted by: dcyn at February 12, 2008 12:08 PM

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.

Comment #328 - Posted by: john g at February 12, 2008 12:09 PM

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...

Comment #329 - Posted by: Harry at February 12, 2008 12:11 PM

12 rounds as Rx

handstand push-ups were supported

Comment #330 - Posted by: GO Shane at February 12, 2008 12:14 PM

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

Comment #331 - Posted by: Ryan at February 12, 2008 12:14 PM

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.

Comment #332 - Posted by: Dutch at February 12, 2008 12:19 PM

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.....

Comment #333 - Posted by: Ron F. at February 12, 2008 12:23 PM

M/34/6'2"/235

4/4pu/dips for MU
Feet supported HSPU

10 rounds 35 seconds to spare

RIP Nate

Comment #334 - Posted by: arich at February 12, 2008 12:25 PM

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!

Comment #335 - Posted by: David @ CF Chatt at February 12, 2008 12:26 PM

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

Comment #336 - Posted by: Yvette at February 12, 2008 12:27 PM

28/m/189

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

6 rounds + 4 ring dips

Comment #337 - Posted by: esteban at February 12, 2008 12:28 PM

10 rds

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

Comment #338 - Posted by: georgecole3 at February 12, 2008 12:32 PM

M/27/6'2"/200

"Nate" As rx'd

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

RIP FELLOW WARRIOR

Comment #339 - Posted by: Big P at February 12, 2008 12:34 PM

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

Comment #340 - Posted by: OPT Mommy at February 12, 2008 12:36 PM

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.

Comment #341 - Posted by: Jonathan/38/m/220/6'4" at February 12, 2008 12:39 PM

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.

Comment #342 - Posted by: Alex D. at February 12, 2008 12:46 PM

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

11 rounds + 8pu + 8dips + 4 HSPU

Comment #343 - Posted by: Ryan at February 12, 2008 12:46 PM

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

Comment #344 - Posted by: smithwick's at February 12, 2008 12:48 PM

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

Comment #345 - Posted by: sam p at February 12, 2008 12:50 PM

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

Comment #346 - Posted by: Bryan Powell at February 12, 2008 12:53 PM

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

Comment #347 - Posted by: Swedansken at February 12, 2008 12:53 PM

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.

Comment #348 - Posted by: Joel B. at February 12, 2008 12:57 PM

Blessings, Brother. See you there.

Comment #349 - Posted by: Craig B. at February 12, 2008 1:00 PM

8 rounds with the following subs:

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

towel/jumping assist PU @ round #7

Comment #350 - Posted by: M/47/5'10"/176 Robert - Spokane, WA at February 12, 2008 1:02 PM

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

Comment #351 - Posted by: TJO at February 12, 2008 1:04 PM

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

Comment #352 - Posted by: david Branch at February 12, 2008 1:06 PM

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.

Comment #353 - Posted by: MikeC1 at February 12, 2008 1:06 PM

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

Comment #354 - Posted by: Kim Phan at February 12, 2008 1:07 PM

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.

Comment #355 - Posted by: Intent at February 12, 2008 1:08 PM

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

Comment #356 - Posted by: ecp2 at February 12, 2008 1:08 PM

M18/5'10/160

As rxd

13 rounds

God Bless Nate. This was to you.

Comment #357 - Posted by: Marco Polo Pizana at February 12, 2008 1:08 PM

Nate,
Rest in Peace, brother.

Comment #358 - Posted by: Joro at February 12, 2008 1:09 PM

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

Comment #359 - Posted by: Darren Travers at February 12, 2008 1:10 PM

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.

Comment #360 - Posted by: gaucoin at February 12, 2008 1:18 PM

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

Comment #361 - Posted by: Mischa: 148 lbs 31 yom at February 12, 2008 1:18 PM

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.

Comment #362 - Posted by: shiba inu at February 12, 2008 1:21 PM

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.

Comment #363 - Posted by: Mike Mc 29/5'9"/160 at February 12, 2008 1:22 PM

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

Comment #364 - Posted by: gina johnson at February 12, 2008 1:24 PM

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!!!

Comment #365 - Posted by: Rob at February 12, 2008 1:24 PM

M28/72/195

As Rx'd, 12 Rounds

Fair winds and following seas, Chief.

Comment #366 - Posted by: Fabio at February 12, 2008 1:29 PM

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.

Comment #367 - Posted by: Kieran_21/M/165/5'11" at February 12, 2008 1:29 PM

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.

Comment #368 - Posted by: TJB at February 12, 2008 1:30 PM

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~

Comment #369 - Posted by: Kizer at February 12, 2008 1:31 PM

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

Great job as always, Kelly!

Comment #370 - Posted by: theresa at February 12, 2008 1:31 PM

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

Comment #371 - Posted by: theresa at February 12, 2008 1:33 PM

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

Comment #372 - Posted by: Shannon 32/F/154 in MD at February 12, 2008 1:34 PM

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

Comment #373 - Posted by: shashyk/miami/F/33 at February 12, 2008 1:36 PM

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.

Comment #374 - Posted by: Rob at February 12, 2008 1:36 PM

#340 -

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

Comment #375 - Posted by: Shannon 32/F/154 in MD at February 12, 2008 1:37 PM

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.

Comment #376 - Posted by: mas at February 12, 2008 1:44 PM

#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

Comment #377 - Posted by: mikeman at February 12, 2008 1:46 PM

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.

Comment #378 - Posted by: scott at February 12, 2008 1:47 PM

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.

Comment #379 - Posted by: Chris Stowe at February 12, 2008 1:48 PM

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

Comment #380 - Posted by: AndersI at February 12, 2008 1:49 PM

11 rounds plus 2 mu

Comment #381 - Posted by: jbean at February 12, 2008 2:08 PM

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

6 rounds

Comment #382 - Posted by: Boxer4_M/44/229/6'4" at February 12, 2008 2:09 PM

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

Comment #383 - Posted by: msp at February 12, 2008 2:11 PM

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.

Comment #384 - Posted by: Cal Jones at February 12, 2008 2:11 PM

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

Comment #385 - Posted by: marty c. 45/m/6'0"/266 at February 12, 2008 2:12 PM

RIP Brother.

Comment #386 - Posted by: Jay_South Dakota at February 12, 2008 2:15 PM

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.

Comment #387 - Posted by: Hondo Don at February 12, 2008 2:16 PM

7 rounds

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

Comment #388 - Posted by: ut steve at February 12, 2008 2:18 PM

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

Comment #389 - Posted by: Wilson at February 12, 2008 2:18 PM

male/35yrs/190lbs

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

sub MU with 8PU/8Dips

as rxd

9rds

Comment #390 - Posted by: Rich K at February 12, 2008 2:18 PM

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...

Comment #391 - Posted by: Cully24 at February 12, 2008 2:18 PM

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

Comment #392 - Posted by: ut steve at February 12, 2008 2:20 PM

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.

Comment #393 - Posted by: botdoy at February 12, 2008 2:22 PM

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.

Comment #394 - Posted by: OnAMission at February 12, 2008 2:23 PM

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.

Comment #395 - Posted by: Stickler at February 12, 2008 2:25 PM

as rx'd

11 rounds plus 2 musclups and 4 hspu's

Thoughts and prayers are with Nate and his family.

Comment #396 - Posted by: sean (crossfittulsa) at February 12, 2008 2:28 PM

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.

Comment #397 - Posted by: Wendy at February 12, 2008 2:30 PM

7 rounds

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

Comment #398 - Posted by: Nisocrew at February 12, 2008 2:34 PM

"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!

Comment #399 - Posted by: Hawk at February 12, 2008 2:36 PM

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

Comment #400 - Posted by: JBONE at February 12, 2008 2:37 PM

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

Comment #401 - Posted by: shawn hultquist 35m 195lbs CFT 1015 at February 12, 2008 2:39 PM

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

Comment #402 - Posted by: chuddles at February 12, 2008 2:39 PM

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

Comment #403 - Posted by: Nisocrew at February 12, 2008 2:39 PM

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

Comment #404 - Posted by: Jelli at February 12, 2008 2:41 PM

Thank you, Nate.

10 rounds

Comment #405 - Posted by: Deuce at February 12, 2008 2:43 PM

12 rounds + 1MU.

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

god bless, CPO Hardy.

Comment #406 - Posted by: dammit at February 12, 2008 2:45 PM

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

Comment #407 - Posted by: GP at February 12, 2008 2:46 PM

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!!!!!!!!!

Comment #408 - Posted by: Simon at February 12, 2008 2:53 PM

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.

Comment #409 - Posted by: Adam C Veres at February 12, 2008 2:54 PM

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

Comment #410 - Posted by: Jesse at February 12, 2008 2:56 PM

"RIP" SSGT USAF +1 Angry American

Comment #411 - Posted by: Jason at February 12, 2008 2:57 PM

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

6 rounds +6+6+4+2

Comment #412 - Posted by: Maurkov at February 12, 2008 3:01 PM

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

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

Comment #413 - Posted by: sandy at February 12, 2008 3:03 PM

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.

Comment #414 - Posted by: ash_29m/6'2/195 at February 12, 2008 3:06 PM

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

Comment #415 - Posted by: David Sailor at February 12, 2008 3:07 PM

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

Comment #416 - Posted by: pgk at February 12, 2008 3:10 PM

BHBHBHBHBHBHBHBHBHBHBHBH

"Nate" RIP

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

- 12 rounds

Jeff
11 rounds

BHBHBHBHBHBHBHBHBHBHBHBHBH

Comment #417 - Posted by: Bret H_MT M/19/6'1"/175# at February 12, 2008 3:14 PM

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.

Comment #418 - Posted by: Rob G. at February 12, 2008 3:16 PM

13rnds

Comment #419 - Posted by: jdisch at February 12, 2008 3:17 PM

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.

Comment #420 - Posted by: Rory Mac at February 12, 2008 3:20 PM

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.

Comment #421 - Posted by: Chris at February 12, 2008 3:27 PM

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.

Comment #422 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 12, 2008 3:27 PM

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

Comment #423 - Posted by: saubauer m/60/5'10"/135 at February 12, 2008 3:30 PM

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.

Comment #424 - Posted by: Jeff Weltmer at February 12, 2008 3:30 PM

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

si vis pacem, para bellum

Comment #425 - Posted by: PA at February 12, 2008 3:31 PM

9 rounds + pullups and dips

Comment #426 - Posted by: Corey R. M/160/5'10" at February 12, 2008 3:34 PM

#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

Comment #427 - Posted by: lisaq at February 12, 2008 3:40 PM

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

Comment #428 - Posted by: JNC 33/6'1"/M/180 at February 12, 2008 3:42 PM

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.

Comment #429 - Posted by: CalmLikeaBomb at February 12, 2008 3:42 PM

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

Comment #430 - Posted by: Isaac_OKC at February 12, 2008 3:46 PM

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

Comment #431 - Posted by: bleedCF at February 12, 2008 3:47 PM

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

Comment #432 - Posted by: dan colson at February 12, 2008 3:49 PM

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.

Comment #433 - Posted by: freddy c._one world at February 12, 2008 3:52 PM

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...

Comment #434 - Posted by: Denver Sheepdog M/34/5'9/165#/CFT=880 at February 12, 2008 3:54 PM

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.

Comment #435 - Posted by: Mark_NH at February 12, 2008 3:55 PM

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

Comment #436 - Posted by: BONE at February 12, 2008 3:55 PM

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

Comment #437 - Posted by: jolie at February 12, 2008 3:56 PM

#247 Papa Delta,

No quarter, Amen!

Comment #438 - Posted by: Pesqueso at February 12, 2008 3:57 PM

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.

Comment #439 - Posted by: D.G. at February 12, 2008 3:58 PM

forgot my rounds:

13 rounds plus 2 m. ups and 2 hspu

Comment #440 - Posted by: gmack at February 12, 2008 3:59 PM

36M/5'10"/165#

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

9 rounds + 4 PU.

RIP Officer Hardy.

Comment #441 - Posted by: rjf at February 12, 2008 4:02 PM

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.

Comment #442 - Posted by: Stuart at February 12, 2008 4:03 PM

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

Comment #443 - Posted by: BPemberton at February 12, 2008 4:06 PM

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.

Comment #444 - Posted by: Anthony Bainbridge - CrossFit Fredericton at February 12, 2008 4:15 PM

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.

Comment #445 - Posted by: stalter/m/29/200 at February 12, 2008 4:16 PM

m28/202/6'2"

11 + 3 hspu
piked hspu w/ paralletes

Comment #446 - Posted by: austinb at February 12, 2008 4:19 PM

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.

Comment #447 - Posted by: dragoon at February 12, 2008 4:29 PM

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

Comment #448 - Posted by: Brutz at February 12, 2008 4:31 PM

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

Comment #449 - Posted by: in8girl at February 12, 2008 4:31 PM

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

Comment #450 - Posted by: peter at February 12, 2008 4:31 PM

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!

Comment #451 - Posted by: pil42 at February 12, 2008 4:34 PM

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

Comment #452 - Posted by: pil42 at February 12, 2008 4:36 PM

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)

Comment #453 - Posted by: Gremanatious at February 12, 2008 4:37 PM

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

Comment #454 - Posted by: soccerman m/22/183 at February 12, 2008 4:41 PM

10 rounds +2 muscle ups and 4 hspu

Comment #455 - Posted by: sean 27/5'6"/145 at February 12, 2008 4:46 PM

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.

Comment #456 - Posted by: Theresa & Mark at February 12, 2008 4:46 PM

RIP Nate thank you for your sacrifice

Comment #457 - Posted by: Adrian at February 12, 2008 4:49 PM

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

Comment #458 - Posted by: Pierre D at February 12, 2008 4:50 PM

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.

Comment #459 - Posted by: Rico at February 12, 2008 4:50 PM

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


Comment #460 - Posted by: tbear Vancouver 34/M/5'8"/176 at February 12, 2008 4:50 PM

8 rounds

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

Comment #461 - Posted by: S. Fogle at February 12, 2008 4:51 PM

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.

Comment #462 - Posted by: ROBERT SUTHERLAND at February 12, 2008 4:54 PM

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).

Comment #463 - Posted by: James ATX at February 12, 2008 5:02 PM

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

Comment #464 - Posted by: Neil in Lakeland, Florida. at February 12, 2008 5:04 PM

12 rounds

Comment #465 - Posted by: Justin at February 12, 2008 5:07 PM

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

Comment #466 - Posted by: Dave Hodges at February 12, 2008 5:11 PM

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."

Comment #467 - Posted by: GMT-NYC at February 12, 2008 5:11 PM

43/f/5'6

10 rounds in 10:30

Comment #468 - Posted by: hanneke_chicago at February 12, 2008 5:12 PM

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.

Comment #469 - Posted by: ROBERT SUTHERLAND at February 12, 2008 5:12 PM

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

Comment #470 - Posted by: Crazyguywithasword at February 12, 2008 5:13 PM

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.

Comment #471 - Posted by: difchip 38m/6'2/192 at February 12, 2008 5:14 PM

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

Comment #472 - Posted by: B. Rhaly / CrossFit MS at February 12, 2008 5:22 PM

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.

Comment #473 - Posted by: Steve Liberati at February 12, 2008 5:23 PM

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.

Comment #474 - Posted by: SMcFarland at February 12, 2008 5:26 PM

M/22/217

As RxD

11 rounds plus 2 HSPU's

Comment #475 - Posted by: khalipa at February 12, 2008 5:31 PM

bw: 185

Subbed 1.5 pood KB

11 rounds

Comment #476 - Posted by: Rick510 - CrossFit Clarksville at February 12, 2008 5:34 PM

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.

Comment #477 - Posted by: Travis_r at February 12, 2008 5:35 PM

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

Comment #478 - Posted by: ashleyWheat at February 12, 2008 5:35 PM

BW 70kg
12Rds
+ 2 MUs
as Rxed

MUs
HSPU
32kg A Swing

Comment #479 - Posted by: Adc (CrossFit Sydney) at February 12, 2008 5:35 PM

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

Comment #480 - Posted by: dwntwn at February 12, 2008 5:41 PM

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

Comment #481 - Posted by: GMA at February 12, 2008 5:42 PM

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!

Comment #482 - Posted by: DJ at February 12, 2008 5:43 PM

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.

Comment #483 - Posted by: Camille at February 12, 2008 5:44 PM

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

Comment #484 - Posted by: Sniper 64 at February 12, 2008 5:46 PM

RIP NATE... we'll keep fighting!

Comment #485 - Posted by: John at February 12, 2008 5:49 PM

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…

Comment #486 - Posted by: Ben CFC at February 12, 2008 5:51 PM

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

Comment #487 - Posted by: Vaughn S. at February 12, 2008 5:53 PM

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

Comment #488 - Posted by: Dan at February 12, 2008 5:54 PM

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.

Comment #489 - Posted by: Dan at February 12, 2008 5:57 PM

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

Comment #490 - Posted by: PT at February 12, 2008 5:57 PM

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

Comment #491 - Posted by: Brandon CrossFit RVA at February 12, 2008 6:02 PM

33/m/6'/185

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

Comment #492 - Posted by: Reto at February 12, 2008 6:06 PM

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

Comment #493 - Posted by: Olde English at February 12, 2008 6:09 PM

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.

Comment #494 - Posted by: edevine at February 12, 2008 6:12 PM

9 rds + 2 MU

Thanks and God Bless You Nate...

Comment #495 - Posted by: Mario at February 12, 2008 6:13 PM

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

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

Comment #496 - Posted by: Chris from Tx at February 12, 2008 6:13 PM

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

Comment #497 - Posted by: bleedCF at February 12, 2008 6:16 PM

As Rx'd:

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

Comment #498 - Posted by: Huff at February 12, 2008 6:16 PM

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.

Comment #499 - Posted by: slade at February 12, 2008 6:17 PM

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

Comment #500 - Posted by: allie at February 12, 2008 6:21 PM

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

Comment #501 - Posted by: Jim D. 47 yom 160# at February 12, 2008 6:21 PM

shoveled drive for wu

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

7 rounds + 1 mu

Comment #502 - Posted by: Adam W CMH 39/5'7"/177 at February 12, 2008 6:23 PM

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

Comment #503 - Posted by: Matt L. (M/34/5'6"/160) at February 12, 2008 6:25 PM

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!

Comment #504 - Posted by: Bombero559 at February 12, 2008 6:25 PM

day off due to illness

Comment #505 - Posted by: OSUmama CMH 39/5'6" at February 12, 2008 6:25 PM

24/M/158/6'1

as Rx'd

14 Rounds

HSPU could have had better ROM

Comment #506 - Posted by: N8CR303 at February 12, 2008 6:26 PM

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

Comment #507 - Posted by: Bombero559_38/M/71"/265# at February 12, 2008 6:26 PM

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

Comment #508 - Posted by: Tron at February 12, 2008 6:27 PM

31/m/200

subbed jumping muscle ups and steeply inclined pushups

16 rounds

Comment #509 - Posted by: wade at February 12, 2008 6:30 PM

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.

Comment #510 - Posted by: Trebor@CrossFit Valdosta at February 12, 2008 6:32 PM

Fair winds, Nate. You are missed.

Comment #511 - Posted by: SethO at February 12, 2008 6:33 PM

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.

Comment #512 - Posted by: anthony Springman at February 12, 2008 6:33 PM

RIP Chief


10 plus 8 dips and 8 pullups

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

Comment #513 - Posted by: Kevin McClellan at February 12, 2008 6:34 PM

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

Comment #514 - Posted by: cleverhandz at February 12, 2008 6:37 PM

10 Rounds

RIP NATE

Comment #515 - Posted by: Brent at February 12, 2008 6:37 PM


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.

Comment #516 - Posted by: mitch at February 12, 2008 6:39 PM

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

Comment #517 - Posted by: AVB at February 12, 2008 6:42 PM

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

Comment #518 - Posted by: T. Post at February 12, 2008 6:43 PM

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.

Comment #519 - Posted by: overtime at February 12, 2008 6:45 PM

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.

Comment #520 - Posted by: ZMAN at February 12, 2008 6:46 PM

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.

Comment #521 - Posted by: cheapshotmills at February 12, 2008 6:47 PM

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

8 rounds

Comment #522 - Posted by: michael leach at February 12, 2008 6:50 PM

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.

Comment #523 - Posted by: rebel4 at February 12, 2008 6:51 PM

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

Comment #524 - Posted by: Rajib at February 12, 2008 6:52 PM

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.

Comment #525 - Posted by: Kath@crossfitnorthatlanta.com at February 12, 2008 6:56 PM

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

Comment #526 - Posted by: eldano at February 12, 2008 6:59 PM

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

9 rounds

Comment #527 - Posted by: kyle skinner at February 12, 2008 7:02 PM

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

Comment #528 - Posted by: TimB at February 12, 2008 7:03 PM

Crossfit Vancouver

5'10"/28/M/180#

as RX'd

11 rnds + 2 muscle-ups

Comment #529 - Posted by: Remington at February 12, 2008 7:06 PM

RIP Nate

32/male/165

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

Comment #530 - Posted by: FLOSI at February 12, 2008 7:06 PM

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

Comment #531 - Posted by: Hari at February 12, 2008 7:12 PM

22/m/170

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

Total: 10 Rounds

Comment #532 - Posted by: M Miller at February 12, 2008 7:13 PM

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

Comment #533 - Posted by: Aaron at February 12, 2008 7:14 PM

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

6 rounds

Comment #534 - Posted by: tower at February 12, 2008 7:15 PM

Nate

27/M/180

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

Comment #535 - Posted by: MikeG_CFATL at February 12, 2008 7:16 PM

23/m/5'8/170

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

Total: 9 Rounds

Comment #536 - Posted by: JLR84 at February 12, 2008 7:17 PM

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

Comment #537 - Posted by: coop at February 12, 2008 7:20 PM

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.

Comment #538 - Posted by: jeremy at February 12, 2008 7:24 PM

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

Comment #539 - Posted by: Adam Kemmerly at February 12, 2008 7:27 PM

No workout today; my back is still hurt.

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

Comment #540 - Posted by: Scott Andresen at February 12, 2008 7:28 PM

M/23/156

CFWU 2x10 ( -PU's & Dips)

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

Comment #541 - Posted by: Napaknock at February 12, 2008 7:28 PM

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!

Comment #542 - Posted by: kevin o at February 12, 2008 7:29 PM

16 rounds
3 for 1 sub for muscle ups

Comment #543 - Posted by: FBC at February 12, 2008 7:29 PM

23/m/166

As RXed:

15 rds
+
2 muscle-ups

RIP Nate

Comment #544 - Posted by: J Fole at February 12, 2008 7:30 PM

RIP Nate

9 rnds
+
2 MU

Comment #545 - Posted by: schmurple at February 12, 2008 7:35 PM

Damn!

Prayers to the family. Godspeed my man.

Comment #546 - Posted by: CraigH at February 12, 2008 7:40 PM

27/m/6'0"/185

as rx'ed

13 rounds

rock out...

Comment #547 - Posted by: Crisco at February 12, 2008 7:45 PM

27/m/6'0"/185

as rx'ed

13 rounds

rock out...

Comment #548 - Posted by: Crisco at February 12, 2008 7:45 PM

M/45/6' 225

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

7 rounds as RX'ed.

Comment #549 - Posted by: Murph/NC at February 12, 2008 7:48 PM

36yom/6'/200

45 min mu/hspu practice

then did Fran

5:15

(pr 4:52)

Comment #550 - Posted by: JKG at February 12, 2008 7:49 PM

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

Comment #551 - Posted by: Allan Luomala_39/m/196# at February 12, 2008 7:54 PM

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

Comment #552 - Posted by: jon h at February 12, 2008 7:56 PM

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.

Comment #553 - Posted by: a noble at February 12, 2008 7:57 PM

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

Comment #554 - Posted by: LesW3 at February 12, 2008 7:58 PM

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

Comment #555 - Posted by: dyagg at February 12, 2008 7:58 PM

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

Comment #556 - Posted by: jknl at February 12, 2008 8:00 PM

9 rounds
rest peacefully, brother

Comment #557 - Posted by: jolie at February 12, 2008 8:05 PM

M/42/170/70"

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

11-rounds

Comment #558 - Posted by: Roger Radford at February 12, 2008 8:05 PM

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

Comment #559 - Posted by: Tenacious R at February 12, 2008 8:05 PM

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

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

Great WOD!

Comment #560 - Posted by: Brent "BWM" Maier at February 12, 2008 8:06 PM

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.

Comment #561 - Posted by: Joel B. at February 12, 2008 8:08 PM

39/M/170

cfwu

10 rounds

tough...in his memory,
bc

Comment #562 - Posted by: Brian Crawford at February 12, 2008 8:10 PM

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

Comment #563 - Posted by: CRB M/31/5'5"/165# at February 12, 2008 8:15 PM

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

Comment #564 - Posted by: tks99 at February 12, 2008 8:25 PM

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

Comment #565 - Posted by: rbst M/32/5'10"/193 at February 12, 2008 8:27 PM

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

5 rounds

Comment #566 - Posted by: Josh W at February 12, 2008 8:29 PM

14 Rounds

Comment #567 - Posted by: Agent2600 at February 12, 2008 8:30 PM

8 rounds

subbed 4:1 pullups and dips for muscle ups

M/30/6'4"/225

Comment #568 - Posted by: EDG at February 12, 2008 8:35 PM

8 rounds

subbed 4:1 pullups and dips for muscle ups

M/30/6'4"/225

Comment #569 - Posted by: EDG at February 12, 2008 8:35 PM

M/28/185#

13 rounds

60 lb dumbbell. Highest weight I have right now.

Comment #570 - Posted by: BabyBokChoy at February 12, 2008 8:36 PM

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

Comment #571 - Posted by: krolson 28m/6'2"/185 at February 12, 2008 8:39 PM

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

Comment #572 - Posted by: Travis H at February 12, 2008 8:40 PM

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.

Comment #573 - Posted by: LisaAnne at February 12, 2008 8:44 PM

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

Comment #574 - Posted by: George W at February 12, 2008 8:47 PM

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)

Comment #575 - Posted by: hub at February 12, 2008 8:53 PM

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.

Comment #576 - Posted by: Jared at February 12, 2008 8:54 PM

33/176

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

Comment #577 - Posted by: Brady_SumnerCF at February 12, 2008 8:59 PM

47/M/215

Jumping muscle ups;
Elevated push ups
70# db

10 rounds.

Comment #578 - Posted by: mbur at February 12, 2008 9:02 PM

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.

Comment #579 - Posted by: Ian Carver at February 12, 2008 9:05 PM

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

Comment #580 - Posted by: Beth at February 12, 2008 9:23 PM

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.

Comment #581 - Posted by: lawman698 at February 12, 2008 9:23 PM

33/M/185

Sub 4 pu and 4 dips for each mu

10 rds

Comment #582 - Posted by: M. Ely at February 12, 2008 9:25 PM

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

Comment #583 - Posted by: Haas at February 12, 2008 9:37 PM

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

Comment #584 - Posted by: nadia shatila at February 12, 2008 9:40 PM

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

Comment #585 - Posted by: robr526 at February 12, 2008 9:43 PM

Fair winds, Nate. Thank you for your service.

-D.

Comment #586 - Posted by: Dan Silver at February 12, 2008 9:48 PM

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

Comment #587 - Posted by: TJB at February 12, 2008 10:01 PM

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.

Comment #588 - Posted by: Jes at February 12, 2008 10:08 PM

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!

Comment #589 - Posted by: tyler/28/6'1"/198 at February 12, 2008 10:09 PM

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.

Comment #590 - Posted by: Servia at February 12, 2008 10:15 PM

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.

Comment #591 - Posted by: Apollo Lee at February 12, 2008 10:35 PM

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

Comment #592 - Posted by: fireguy37 at February 12, 2008 10:39 PM

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.

Comment #593 - Posted by: lburner at February 12, 2008 11:06 PM

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.

Comment #594 - Posted by: Russell Jackson at February 12, 2008 11:24 PM

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.

Comment #595 - Posted by: Brandon at February 12, 2008 11:37 PM

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

Comment #596 - Posted by: --E5fyrman-- at February 13, 2008 12:07 AM

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

Comment #597 - Posted by: oodis at February 13, 2008 1:01 AM

30 M 6'0" 181

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

Comment #598 - Posted by: wulff at February 13, 2008 1:23 AM

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

Comment #599 - Posted by: coyo at February 13, 2008 1:47 AM

6 Rounds as Rxed

Comment #600 - Posted by: SethBD at February 13, 2008 2:39 AM

11 rounds as Rx'd

Comment #601 - Posted by: TomO at February 13, 2008 2:47 AM

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

Comment #602 - Posted by: Rookie M/35/182cm/82Kgs at February 13, 2008 2:59 AM

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

Comment #603 - Posted by: Jaeger at February 13, 2008 3:09 AM

9 rounds as rx'd

Comment #604 - Posted by: Zen at February 13, 2008 3:31 AM

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

Comment #605 - Posted by: kb at February 13, 2008 3:38 AM

9 rounds as rx'd

Comment #606 - Posted by: Zen at February 13, 2008 3:39 AM

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

RIP Nate

Comment #607 - Posted by: Mike in the Ro at February 13, 2008 4:06 AM

6 Rounds

Comment #608 - Posted by: westxun at February 13, 2008 4:26 AM

"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

Comment #609 - Posted by: DAH 48 64" 164 at February 13, 2008 4:37 AM

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

Comment #610 - Posted by: AngryDalty at February 13, 2008 4:41 AM

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.

Comment #611 - Posted by: Jodi Arbeau - CrossFit Fredericton at February 13, 2008 4:47 AM

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.

Comment #612 - Posted by: SAJ at February 13, 2008 5:12 AM

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)

Comment #613 - Posted by: MP at February 13, 2008 5:13 AM

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

Comment #614 - Posted by: John at February 13, 2008 5:20 AM

RIP brother.

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

Comment #615 - Posted by: Pat & Thomi, CrossFit Virginia Beach at February 13, 2008 5:50 AM

25/m/155lbs

As rx'd

10 rounds + 2 Muscle Ups.

God Bless and RIP Nate.

Comment #616 - Posted by: Chris Holt at February 13, 2008 5:55 AM

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

Comment #617 - Posted by: Mooch at February 13, 2008 6:04 AM

33/m/198

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

Comment #618 - Posted by: moak at February 13, 2008 6:08 AM

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

8 rds. + 4pus, 4dips

hspu biggest bottleneck, need practice

Comment #619 - Posted by: Ted C at February 13, 2008 6:14 AM

30/M/5'5"/168

mod WOD

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

10 rounds in 20 mins

Comment #620 - Posted by: VinC at February 13, 2008 6:22 AM

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

Comment #621 - Posted by: Annie H and Claude at February 13, 2008 6:26 AM

7 rounds + 2 pullups

6 pullups and dips substitution for muscle ups

Comment #622 - Posted by: jc at February 13, 2008 6:37 AM

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

Comment #623 - Posted by: Madhusudhan at February 13, 2008 6:40 AM

m/39/175#

4 dips,4 pullups, 1.5 pood

11 rounds

R.I.P. Nate

Comment #624 - Posted by: kyle at February 13, 2008 6:41 AM

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

Comment #625 - Posted by: Marty at February 13, 2008 6:58 AM

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


Comment #626 - Posted by: gecko at February 13, 2008 7:12 AM

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.

Comment #627 - Posted by: Troy / 6'4" / 215 / St. Louis at February 13, 2008 7:13 AM

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

Comment #628 - Posted by: Parks at February 13, 2008 7:20 AM

Nate, God bless you and God speed. Mindi and Parker my prayers are with you.

Comment #629 - Posted by: swade at February 13, 2008 7:56 AM

7 rounds:
-2: Muscle ups as Rx'd (ugly, but as Rx'd)
-4: Handstand pushups were all negatives
-8: 24kg KB

Comment #630 - Posted by: waffle at February 13, 2008 7:57 AM

2 jumping muscle ups
4 HPU
8 1.5 pood KB swings.

10 rounds
2 jumping muscle ups
4 handstand push ups

Comment #631 - Posted by: TimDrake at February 13, 2008 8:23 AM

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

Comment #632 - Posted by: Jesse Woody at February 13, 2008 8:25 AM

3:1 ratio for MU's
feet on bar that was chest high
45 lb dumbell

exactly 12 rounds

Comment #633 - Posted by: rorpen at February 13, 2008 8:46 AM

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).

Comment #634 - Posted by: TJN at February 13, 2008 9:42 AM

6 rounds + dips/pull-ups and handstand pushups

sub 8 pull-ups/8 dips for muscle-ups

75lb dumbell swings

Comment #635 - Posted by: quallnow at February 13, 2008 10:01 AM

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

Comment #636 - Posted by: brian t at February 13, 2008 10:45 AM

age 36
BW 184
CFWU 2x15

6 swings shy of 11 rounds.

Finished up with 3x5 weighted pullups at
50,70,60,50,50

Comment #637 - Posted by: Tim in VT at February 13, 2008 10:48 AM

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!

Comment #638 - Posted by: Big G 36/M/305#/5'9" at February 13, 2008 10:57 AM

oops forgot to say I did 7 rounds.

Comment #639 - Posted by: Big G 36/M/305#/5'9" at February 13, 2008 10:59 AM

38/m/195

9 rds + 2 MU's

70lb dumbell for kettlebell everything else as rx'd

Comment #640 - Posted by: Sully (Sinai, Egypt) at February 13, 2008 11:21 AM

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.

Comment #641 - Posted by: Garth at February 13, 2008 11:32 AM

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

Comment #642 - Posted by: Jeff & Charity @ CF Snohomish at February 13, 2008 11:51 AM

m/35/240
did 6 pu's and 6 bar dips for muscle ups
everything else rx'd
11 rounds

Comment #643 - Posted by: Kristian V at February 13, 2008 11:58 AM

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.

Comment #644 - Posted by: mhlane at February 13, 2008 12:01 PM

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

Comment #645 - Posted by: epicurius at February 13, 2008 12:14 PM

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

Comment #646 - Posted by: Memuc at February 13, 2008 12:36 PM

...still in Rainbow Lake, AB.

practiced HSPU
then 150 burpees in hotel room

can't wait to get back to gym!!!

Comment #647 - Posted by: LTP at February 13, 2008 12:37 PM

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.

Comment #648 - Posted by: Kresq at February 13, 2008 12:38 PM

35/M/149#

As rx'd:

12 Rounds +2 Muscle-ups +4 HSPU

Comment #649 - Posted by: Shawn B. at February 13, 2008 1:12 PM

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')

Comment #650 - Posted by: Memuc at February 13, 2008 1:16 PM

"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

Comment #651 - Posted by: JENNY O. 37F/125# at February 13, 2008 1:20 PM

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

Comment #652 - Posted by: Brycen G at February 13, 2008 1:44 PM

31/m/190

65 lb dumbell
6 dips/pullups

and still only 7 rounds...

Comment #653 - Posted by: Ash at February 13, 2008 2:00 PM

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.

Comment #654 - Posted by: Jamie Maillet at February 13, 2008 2:57 PM

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.

Comment #655 - Posted by: Joro--M/29/6-3/205 at February 13, 2008 3:34 PM

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

Comment #656 - Posted by: IanC at February 13, 2008 3:34 PM

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

Comment #657 - Posted by: OSV / 42yo / 170# / m at February 13, 2008 3:47 PM

7 rounds + 6 pullups + 6 dips

sub 3 pullups and 3 dips for 1 muscle up
sub 135 lb press for HSPU.

Comment #658 - Posted by: Trent at February 13, 2008 3:57 PM

M50/170

9 rounds....8 swings short of 10

6 pullups/6 ring dips for the two muscle ups

Comment #659 - Posted by: bdm at February 13, 2008 4:25 PM

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.

Comment #660 - Posted by: Jamie-N-Oki at February 13, 2008 4:49 PM

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

Comment #661 - Posted by: Eduardo @CF Pacifica at February 13, 2008 4:55 PM

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.

Comment #662 - Posted by: jwd at February 13, 2008 4:58 PM

Good one. Love the KB.

6 PU
6 DIP
4 HSPU (later rounds switched to db presses)
10 KB 1 1/2 pood

Comment #663 - Posted by: charles Ottawa, Canada at February 13, 2008 5:04 PM

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

Comment #664 - Posted by: Jodi Arbeau - CrossFit Fredericton at February 13, 2008 5:16 PM

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#

Comment #665 - Posted by: xc_riding_dc at February 13, 2008 5:42 PM

M/22/150
21 rounds
as rxd

Comment #666 - Posted by: shawn at February 13, 2008 5:59 PM

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.

Comment #667 - Posted by: Yuriy at February 13, 2008 6:24 PM

33 yom/195#/5'11"
WOD As Rx'ed: 13 Rounds
Tougher than it sounded

Comment #668 - Posted by: JP97 at February 13, 2008 6:25 PM

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

Comment #669 - Posted by: Bman19 at February 13, 2008 6:35 PM

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

Comment #670 - Posted by: Carol at February 13, 2008 6:55 PM

"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

Comment #671 - Posted by: House/40/74/236 at February 13, 2008 7:09 PM

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.

Comment #672 - Posted by: Jonathan at February 13, 2008 7:27 PM

"Nate"

6 pull ups
6 parallel bar dips
4 Push Press @ 40kg (90lb)
8 Dumbbell Swings @ 24kg dumbbell

10 rounds

Comment #673 - Posted by: bladeboy at February 13, 2008 7:34 PM

9 rounds
mu's started from seated, lifted feet off floor at bottom of dip portion, hspu's with heels against wall

Comment #674 - Posted by: LMD_Matt at February 13, 2008 8:11 PM

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.

Comment #675 - Posted by: Kuna at February 13, 2008 9:34 PM

16 full rounds with 75 lbs. db for KB swings.

Comment #676 - Posted by: Anthony W. at February 13, 2008 9:39 PM

5 pullups
5 incline pushups
4 HSPU's
8 70 lb DBell Swings

10 rounds

Comment #677 - Posted by: morisong at February 13, 2008 9:45 PM

Caught up on Nate today - did 4pullups/dips for muscle ups. Otherwise as RX'd.

10 Rounds plus 6 pull ups.

Comment #678 - Posted by: Ian Carver at February 13, 2008 10:05 PM

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.

Comment #679 - Posted by: dru at February 14, 2008 12:41 AM

m/35/81kgs

4 pull ups
4 dips
4 hspu (legs hooked)
8 swings 30kg dumbell

x9

Comment #680 - Posted by: glyn at February 14, 2008 1:02 AM

"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

Comment #681 - Posted by: Duck 32/M/187/6' at February 14, 2008 4:00 AM

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!

Comment #682 - Posted by: Jeremy at February 14, 2008 4:07 AM

38m/5'11/190
9 rounds (8 pullups and dips)

Comment #683 - Posted by: Moccasin Guy at February 14, 2008 4:29 AM

3- pullups
3- bar dips
4- HSPU
8- Kettlebell swings w/ 70lb dumbbell

16 rounds.

Comment #684 - Posted by: Steve HHHHHHHHHHHHHHHHHH at February 14, 2008 8:13 AM

1k row, CFWU
5 pu
5 bar dips
4 HSPU
8 swings, 55lb
20 min 8 rounds.

Comment #685 - Posted by: Will McK at February 14, 2008 8:24 AM

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

Comment #686 - Posted by: Magoo at February 14, 2008 8:49 AM

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.

Comment #687 - Posted by: blades at February 14, 2008 10:09 AM

39/m/199/73"

17:00 couldn't finish
5 rounds

Comment #688 - Posted by: Fat Slice at February 14, 2008 10:22 AM

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.

Comment #689 - Posted by: fla_hockeygod at February 14, 2008 11:14 AM

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.

Comment #690 - Posted by: sfgrey at February 14, 2008 11:16 AM

8 rounds. Still having trouble getting full range on MU and HSPU's.

Comment #691 - Posted by: nickB at February 14, 2008 12:29 PM

8 rnds.. Holy crap really started failing on the muscle ups.

Comment #692 - Posted by: jef at February 14, 2008 12:55 PM

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.

Comment #693 - Posted by: Travis from Reno at February 14, 2008 1:09 PM

15 rounds

hspu's were the weak link here.
used a 70lb db

Comment #694 - Posted by: PTM nyc - 23m - 170lbs at February 14, 2008 1:29 PM

11 rounds
jumping muscle-ups rings @ ears length
hspu's 3rd hole from top
53lb kettlebell

Comment #695 - Posted by: crossfit john at February 14, 2008 2:18 PM

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.

Comment #696 - Posted by: Stan K at February 14, 2008 2:21 PM

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.

Comment #697 - Posted by: Stan K at February 14, 2008 2:27 PM

8 rounds
w/ 1 pood

Comment #698 - Posted by: DW-m/6/30/165 at February 14, 2008 4:33 PM

"Nate"
13 rounds

6 rounds doing ring hspu progressions then had to move to the floor.

Comment #699 - Posted by: Jeff at February 14, 2008 4:48 PM

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.

Comment #700 - Posted by: laurar at February 14, 2008 6:28 PM

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.

Comment #701 - Posted by: bylam at February 14, 2008 6:32 PM

9 - 70# killed - donated for the 10 I should have done

Comment #702 - Posted by: smb at February 14, 2008 6:36 PM

10rds

Comment #703 - Posted by: david_gladstein at February 14, 2008 9:01 PM

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

Comment #704 - Posted by: JeffChalfant 28/172/5'10'' at February 15, 2008 12:31 AM

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

Comment #705 - Posted by: BigCurly13 at February 15, 2008 6:43 AM

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.

Comment #706 - Posted by: climbonadime at February 15, 2008 9:26 AM

my prayers go out to the men killed that day and their families. Always push the Hero workouts a little harder than usual.

Comment #707 - Posted by: conetoney at February 15, 2008 9:31 AM

23/m/185

10 rnds
slight jump on the MUs
negative HSPUs after rnd 2
70# DB for kbs

Comment #708 - Posted by: headonkey at February 15, 2008 9:59 AM

30/m/190

8 rounds

Did this one in the field.

Comment #709 - Posted by: MWade at February 15, 2008 10:38 AM

6 pullups & 6 dips
4 modified h/s pushups
18lb kettle ball swings

12 rounds + 6 p/u & 6 dips

Comment #710 - Posted by: coyote at February 15, 2008 10:51 AM

40/m/195

3:1 pullups/dips
4 hspu's
8 45# db swings

10 rounds in 20 minutes.

Comment #711 - Posted by: highschoolcoach at February 15, 2008 2:14 PM

3:1 pullups/dips
4 hspu's
8 65# db swings

10 rounds

Comment #712 - Posted by: Buck at February 15, 2008 3:17 PM

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.

Comment #713 - Posted by: Y. Zhou at February 15, 2008 3:29 PM

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!

Comment #714 - Posted by: LAC-Ames 33/f/5'0"/115 at February 15, 2008 5:00 PM

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

Comment #715 - Posted by: lar at February 15, 2008 5:49 PM

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

Comment #716 - Posted by: Jeremy Stecker at February 15, 2008 6:56 PM

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
5 rounds + 4 hspu
horrible day for sure

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Comment #717 - Posted by: sam lewis at February 15, 2008 7:22 PM

Sub'd 3 door frame pull ups/3 cooker/kitchen work top dips for each mu and 30kg dumbell for kb swing

8 rounds

Comment #718 - Posted by: BrightonGeoff at February 16, 2008 4:44 AM

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

Comment #719 - Posted by: kaelder at February 16, 2008 7:42 AM

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.

Comment #720 - Posted by: rowcoach at February 16, 2008 8:03 AM

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

Comment #721 - Posted by: bcb373 at February 16, 2008 10:19 AM

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

Comment #722 - Posted by: stinker at February 16, 2008 11:50 AM

8 Rounds.

55lb DB swings. 8 PU/Dips

Feet on Dip bar for HSPU's.

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comment #723 - Posted by: Tcash m/34/142/5'5" at February 16, 2008 12:09 PM

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

Comment #724 - Posted by: petey at February 16, 2008 3:46 PM

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.

Comment #725 - Posted by: Apolloswabbie at February 16, 2008 5:33 PM

34/230/6'3"

8 rounds

Comment #726 - Posted by: vggolfpro at February 16, 2008 9:40 PM

5 rounds
8 pull,8 dip
4 push L
8 55 lb swing

Comment #727 - Posted by: footdoc at February 17, 2008 6:01 AM

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

Comment #728 - Posted by: nayls at February 17, 2008 7:22 AM

************************************ 02/16

4:1 for MU's

135 for HSPU's

75 db for kb

6 rds + 4:1's

Comment #729 - Posted by: tommykrackcorn at February 17, 2008 7:40 AM

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.

Comment #730 - Posted by: TimR at February 17, 2008 11:08 AM

CFWU X 2

as rx'd

14 rounds

Comment #731 - Posted by: Buddy at February 17, 2008 1:13 PM

No kip or swing on the MUs. Did 'em from full hang. HSPUs forehead to floor. 67# dumbell swings. BW=153.

9 full.

-D.

Comment #732 - Posted by: Dan Silver at February 17, 2008 3:03 PM

12 rounds

Comment #733 - Posted by: homerba at February 17, 2008 5:06 PM

7 rounds with 1 pood and inclined push ups, 1 round 3 ring pu +3 ring dips + inclined push ups and 1 pood

Comment #734 - Posted by: rawhide at February 17, 2008 7:39 PM

6 rounds + 4 pullups

Comment #735 - Posted by: Jerel Deitering at February 17, 2008 9:49 PM

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

Comment #736 - Posted by: DaveRMB at February 18, 2008 5:32 AM

did this on 2/16/08

70lb dumbbell

11 rounds + 2mu's and 1hspu

Comment #737 - Posted by: Jerome_Chicago_26/m/5'6"/151 at February 18, 2008 8:48 AM

CFWUx3 (no PUs or dips)
7 rds + 2 MUs

Comment #738 - Posted by: Doug at February 18, 2008 1:37 PM

15 rounds + 2 MU + 2 HSPU

Comment #739 - Posted by: kramer at February 18, 2008 3:49 PM

8 rnds
subbed 8 Pull-ups, 8 dips for muscle ups.

Comment #740 - Posted by: Parkinos at February 18, 2008 7:48 PM

Semper Fidelis Brother...my prayers go out to his family and friends.

Comment #741 - Posted by: Michael at February 18, 2008 9:06 PM

3 pull-ups 3 dips x 2
30# dumbells shoulder press x 4
25# dumbell swing x 8

7 rounds in 20 min

Comment #742 - Posted by: mjr at February 19, 2008 6:27 AM

20 rounds + 2 + 4

Comment #743 - Posted by: AFT at February 19, 2008 6:32 AM

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.

Comment #744 - Posted by: jrm at February 19, 2008 6:49 AM

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.

Comment #745 - Posted by: jrm at February 19, 2008 6:50 AM

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.

Comment #746 - Posted by: jrm at February 19, 2008 6:50 AM

EEJEJEJEJJEJJJEEJEJEJEJEJJEJEEEJE
M/34/170
6 RNDS USED RINGS FOR M-UPS

Comment #747 - Posted by: EJ at February 19, 2008 11:29 AM

CFWU
8 rounds
6 ring dips and 6 pull ups vice 2 muscle ups
M/47/195#/72"

Comment #748 - Posted by: RB at February 19, 2008 6:43 PM

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.

Comment #749 - Posted by: moglee at February 19, 2008 7:07 PM


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

Comment #750 - Posted by: mtschanz at February 19, 2008 8:29 PM

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

Comment #751 - Posted by: mtschanz at February 19, 2008 8:56 PM

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.

Comment #752 - Posted by: russ greene at February 19, 2008 9:52 PM

36/m/149/67

8 rounds

subbed 4 pullups/4 dips for 1 muscle up
subble 70lb dumbbell for 2pood kb


Comment #753 - Posted by: DocO at February 20, 2008 12:03 AM

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...

Comment #754 - Posted by: dagunk at February 20, 2008 6:53 AM

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.

Comment #755 - Posted by: Christina Fraquelli at February 21, 2008 6:09 AM

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

Comment #756 - Posted by: g.luke at February 21, 2008 7:58 PM

Bwt: 134

As Rx'd:

17 rounds + 2 muscle ups + 4 hspu's

Had to use a 70lb. dumbell, wish I had a kettlebell

Comment #757 - Posted by: Speal at February 22, 2008 2:04 PM

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

Comment #758 - Posted by: jmcneal at February 22, 2008 8:46 PM

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.

Comment #759 - Posted by: Sarah at February 23, 2008 11:45 AM

Sub suported HSPU and 8PUs and 8 Dips for the muscle ups....8 rounds

Comment #760 - Posted by: EddieB at February 23, 2008 3:10 PM

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)

Comment #761 - Posted by: ZG at February 25, 2008 9:13 AM

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

Comment #762 - Posted by: EMelton at February 25, 2008 12:00 PM

10 Rnds as RX'd

Comment #763 - Posted by: Robb Wolf at February 25, 2008 12:59 PM

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

Comment #764 - Posted by: Meyer at February 25, 2008 6:28 PM

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

Comment #765 - Posted by: kcm at February 25, 2008 6:48 PM

Calf tear turned out to be a DVT, blood thinners and bed rest for me!

Comment #766 - Posted by: davej at February 26, 2008 7:10 AM

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

Comment #767 - Posted by: EricB in IL at February 26, 2008 9:22 AM

4 rounds
no muscle-ups to standard
no HSPU to standard

Comment #768 - Posted by: EdC at February 26, 2008 4:07 PM

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

Comment #769 - Posted by: gbk at March 1, 2008 3:07 PM

Did 4 PU's, 4 reg Dips, 4 HSPU, (feet on bar)
8 55# Dumbell swings.
8 rounds

Comment #770 - Posted by: NYCRaider at March 5, 2008 6:27 AM

Nate
9 rounds + 1 MU as Rx'd on 3/6/08
toebud

Comment #771 - Posted by: toebud at March 7, 2008 4:15 PM

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/167
10 rounds - first 6 MU on pullup bar, last 4 8PU/8dips. HSPU with feet against wall

RIP Chief

Comment #772 - Posted by: SR at March 11, 2008 1:47 PM

Fair winds and following seas, Chief.
6 rounds for you.
Semper Fidelis.

Comment #773 - Posted by: Pete at March 17, 2008 5:52 AM

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.

Comment #774 - Posted by: logan at March 17, 2008 10:41 AM

2 Assisted Muscleups
4 Hspu
8 55lbs dbell swings

10 rounds

Comment #775 - Posted by: David Gannas m/26/162 at March 17, 2008 12:08 PM

4/4 pullup/dips
4 reps of military press( terrible at HSPU, working on it)
8 35 dbell swings

OUCH

Comment #776 - Posted by: Chris at March 17, 2008 7:10 PM

oh and i did 6 rounds

Comment #777 - Posted by: Chris at March 17, 2008 7:11 PM

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!

Comment #778 - Posted by: Bombero559_38/m/5'11''/265# at March 18, 2008 2:14 PM

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.

Comment #779 - Posted by: raif at April 3, 2008 4:54 AM

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

Comment #780 - Posted by: Dale_Saran at April 24, 2008 3:28 PM

Nate
6 band assisted PU & Dips
4 shoulder press 45kg
8 kettlebell swings 24kg

8 rounds
Paul
the land Downunder

Comment #781 - Posted by: Paul Blake at November 28, 2008 3:52 PM

3 pullups
3 dips
4 handstand pushups
8 KB swings - 55 lbs

18 rounds in 19:54
Mikelle

Comment #782 - Posted by: Mikelle at July 8, 2009 8:53 AM

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

Comment #783 - Posted by: Ajax at July 8, 2009 8:19 PM

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.

Comment #784 - Posted by: Edward at October 27, 2009 10:21 AM

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.

Comment #785 - Posted by: Edward at October 27, 2009 10:22 AM

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#

Comment #786 - Posted by: Val at October 28, 2009 4:08 PM

Thanks brother for your sacrifice. Love to your family. Nate is a real "man".

Comment #787 - Posted by: andy b. at October 30, 2009 3:03 PM

As rx'd this time, since we've bought a 2pood kettlebell.

10 rounds, muscle ups and two handstand push ups. pr!

Comment #788 - Posted by: ccfeldt at September 10, 2010 12:08 AM

R.I.P brother

With 1.5 pood KB

15 rds

Comment #789 - Posted by: Kyle O at December 30, 2010 7:46 AM

7 rounds
Only one full muscle up on the first four rounds. Progression only after that.

Comment #790 - Posted by: mlt at December 30, 2010 7:53 PM

Did the Nate WOD today at crossfit clitheroe in the uk
Did 11rds + 4 kb swings

Comment #791 - Posted by: Mitch at April 7, 2011 1:01 PM

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?

Comment #792 - Posted by: Guy Y at June 24, 2011 3:01 PM

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

Comment #793 - Posted by: Charlie Salinero at October 11, 2011 9:18 AM

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

Comment #794 - Posted by: Charlie Salinero at October 11, 2011 9:18 AM

仕様 全国どこでも5250円以上で送料無料 (2012 2013 ブランド 通販 春夏 秋冬 セット ギフト セール メンズ レディース 特価 限定 新作現地のスタッフが直接買い付けできるメリットがあり、.
サブバッグとしてピッタリです [url=http://www.sekaisales.com/c-223_270.html]セイコー Premier 店舗[/url] 社名の頭文字であるCのモノグラム柄のハンドバッグなどが代表的。伊藤みどりなどメダリストたちが特別出演している2010年02月06日より公開。.
小物入れやコスメポーチとして普段使いにオススメのアイテムです。ラメのラインやスパンコールがかわいい人気のバッグです。 [url=http://www.sekaisales.com/c-223_224.html]セイコー ALBA 店舗[/url] 私はyahooショッピングで、カードなど各種ポケットも充実して実用性の高いプレゼントにも喜ばれるお財布です.
縦横糸に適度なムラ感のある筋が走ったような独特の織り方で仕上げられた素材にオプアートシグネチャー柄を配した上品で高級感のある素敵なトートバッグです。 [url=http://www.sekaisales.com/c-177_178.html]ポールスミス 小物 通販[/url] 少し発売時期を過ぎてしまった商品が安価で直営店から回ってくるのです。オープンポケット1、?
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Comment #795 - Posted by: SafBeeneany at July 15, 2013 9:33 PM

12 rounds + 1 MU
Made it on the leaderboard at my box, 2nd place...

Comment #796 - Posted by: Morgan at May 18, 2014 7:46 PM

12 rounds + 1 MU Rx
Made it on the leaderboard at my box, 2nd place...

Comment #797 - Posted by: Morgan at May 18, 2014 7:46 PM

Rx 12 rounds + 1 MU
Made it on the leaderboard at my box, 2nd place...

Comment #798 - Posted by: Morgan at May 18, 2014 7:46 PM

RIP Nate - this WOD is for you!

Comment #799 - Posted by: Albuquerque at May 30, 2014 5:53 AM
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