June 9, 2008

Monday 080609


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.


Enlarge image

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433

Posted by lauren at June 9, 2008 1:08 PM

Any way to donate money to the family?

Comment #1 - Posted by: jnw at June 8, 2008 6:34 PM

interesting wod...

Comment #2 - Posted by: RSD 21/m/190#/6'1 at June 8, 2008 6:37 PM

RIP, We will do the WOD in his honor.

Comment #3 - Posted by: Andres at June 8, 2008 6:37 PM

Thanks, JNW! We're trying to figure that out. If not, there will be soon.

Comment #4 - Posted by: Coach at June 8, 2008 6:37 PM

My thoughts and prayers go out to SSgt Travis L. Griffin and his family.

Comment #5 - Posted by: m/22/6'1/185 at June 8, 2008 6:39 PM

Wow! I hope I don't fall backward! Good one coach. At least it not pull-ups; tored my hand pretty good from the pull-ups and burpees WOD.

Comment #6 - Posted by: kim Phan 26/F/115 CrossFit Emerald Coast at June 8, 2008 6:39 PM

Wow! I hope I don't fall backwards! Good one coach. At least it not pull-ups; tored my hand pretty good from the pull-ups and burpees WOD.

Comment #7 - Posted by: kim Phan 26/F/115 CrossFit Emerald Coast at June 8, 2008 6:39 PM


Comment #8 - Posted by: RAMBO 6'2 191 24YRS` at June 8, 2008 6:41 PM

And I thought I got strange looks from the neighbors before.. Wait till they see me go by their house backwards.

Comment #9 - Posted by: rorpen at June 8, 2008 6:42 PM

My thoughts and prayers to Griff's family. I hate running, but will do this for you.

Comment #10 - Posted by: Jason Ackerman - Albany CrossFit at June 8, 2008 6:43 PM

Hilarious - I am loving all the new workouts lately.

RIP Griff. Peace.

Comment #11 - Posted by: Alex at June 8, 2008 6:44 PM

Gods speed SSgt! Our Prayers are with you and yours.. God Bless

Comment #12 - Posted by: DJ at June 8, 2008 6:44 PM

Gods speed SSgt! Our Prayers are with you and yours.. God Bless

Comment #13 - Posted by: DJ at June 8, 2008 6:44 PM

Very early post its only 2.45 am in the UK. Sad to see a new hero WOD. #9 I was thinking exactly the same, I might do this with my wife won't feel quite so silly with two of us. Although I imagine feeling silly will be the last thing I will be worried about by the end.

Comment #14 - Posted by: Colin Menniss at June 8, 2008 6:46 PM

Coach i am thinkng this is a all troops fall back STAT 1/4 mile challenge about face sprint!! good looks

Comment #15 - Posted by: RAMBO 6'2 191 24YRS` at June 8, 2008 6:46 PM

i hate new hero workouts...

my prayers and condolences to SSgt Griffin's family. God's peace to you, Griff.


Comment #16 - Posted by: colleen 32/f/160/68" at June 8, 2008 6:46 PM

For what this man has provided us...

RIP, brother.

Comment #17 - Posted by: RV-KY at June 8, 2008 6:53 PM

SSgt Griffin...fair winds and following seas brother.

Man, I don't like seeing new Hero Workouts.

Tomorrow is for you Griff.

My thoughts are with his family.


Comment #18 - Posted by: Dustin/29/m/70/190 at June 8, 2008 6:58 PM

A great reason to work hard on the workout!!

Thanks for your service to your country. My thoughts and prayers to SSgt Griffin's family.

Let's bust this one out!

Comment #19 - Posted by: shanedog at June 8, 2008 7:00 PM

Rest In Peace Griff, my prayers go out to you and your family. Your sacrifice will not be forgotten.

Comment #20 - Posted by: Alex C 35/m/69/192 at June 8, 2008 7:03 PM

This is for "GRIFF" Don't personally know him but i wish i did God Bless him!
He maketh me lie down in green pastures:He leaddeth me beside the still waters.
The Lord is my shepard:I shall not want
He restoreth my soul:He leadeth me in the paths of rightousnessfor his Name's sake.
Bea though I "Griff" walk through the sahddow of Death I will fear NO EVIL fot THOU ART with Me:
Thy Rod and they Staff they comfort me.
Thou preparist a table before me in the pressence of my :enemies.
Thou anoinest my head with oil:
my cup runneth over.
Surely goodness and mercy should follow me all the days of my life


Comment #21 - Posted by: RAMBO 6'2 191 24YRS` at June 8, 2008 7:05 PM

God Bless Elijah, be proud of your father forever!

Comment #22 - Posted by: DrEric at June 8, 2008 7:07 PM

God Bless Griff

Comment #23 - Posted by: Andrew Wilson at June 8, 2008 7:08 PM

Blue Skies, Warrior.

Comment #24 - Posted by: CCTJOEY at June 8, 2008 7:12 PM

It is very sobering to see a memorial for someone who was just walking around not 3 months ago. Condolences to the Griffin family.

Comment #25 - Posted by: ebjonesumd at June 8, 2008 7:12 PM

SSGT Griff Family:

It will be a privilege to perform this WOD in honor of your dad/husband/son...And our countries defender/Hero. May SSGT Griff rest in God's eternal peace. Pray his enemies come to know the effects of the M107 intimately, and as soon as possible. Amen.

Comment #26 - Posted by: Greg at June 8, 2008 7:16 PM


Comment #27 - Posted by: WIL at June 8, 2008 7:21 PM

To the family of SSGT Griff: Thank you for allowing your husband, father, and son to be a warrior.

Griff, thanks brother. It's not over.

Comment #28 - Posted by: LT Dan at June 8, 2008 7:23 PM

Peace of the Lord SSGT Griff. May God bless and keep those that you love.

Comment #29 - Posted by: Doug at June 8, 2008 7:26 PM

Rest easy young Warrior!

Comment #30 - Posted by: wtp at June 8, 2008 7:27 PM

i've added Grif to the CrossFit Heroes activity in LogsItAll.com - i love adding new named wods and dailies, but not these.


Comment #31 - Posted by: bill patton at June 8, 2008 7:29 PM

POSE running good for backwards runs too? What's the best strategy? Thanks.

Comment #32 - Posted by: Wade Smith 48 M 180 at June 8, 2008 7:31 PM

God bless you Griff and family.

Comment #33 - Posted by: dwb at June 8, 2008 7:32 PM

God Bless Griff - RIP Hero!

Never ran 400m backwards before; sounds challenging.

3-2-1 Go!

Comment #34 - Posted by: tim p_az at June 8, 2008 7:34 PM

I spoke to quickly -

To all of you who defend our freedom -

Thank you Hero(s)!

Cf is the best!

Comment #35 - Posted by: tim p_az at June 8, 2008 7:36 PM

RIP Grif!

#9...was thinking the same...think i might run the track around the park right by my house instead. Its a 0.33 mile long track, but i think id rather run a longer distance than backwards by my neighbors!

Comment #36 - Posted by: EddieB at June 8, 2008 7:38 PM

This'll be funny on a treadmill.

Comment #37 - Posted by: Andy P 41 YOA 6'3" 200 guy at June 8, 2008 7:48 PM

Prayers to SSGT Griffin and his family. God bless. We will do this in his honor

Comment #38 - Posted by: sarah rodriguez at June 8, 2008 7:49 PM

I apologize for mixing business with the current tone of the WOD but I wanted to ask this before I forgot. I was a high school and college wrestler and I remember doing a few drills that were great for building flexibility and strength. I can remember two specifically.

1) Stand with your back to a wall take a step out (approx. 3 feet) from the wall and allow your following foot to land even with the lead (so that you are now in a square athletic stance) then immediately open your hips and arch back towards the wall catching yourself with your hands then walk down the wall as far as you can. The drill is meant to build flexibility in your hips and teach to to open your hips and arch for freestyle throws.

2) With a partner in a strong athletic stance you get on their back piggy back style then without touching your feet to the floor work your way around to the front of your partner (this is the funny looking part) then back around to your partners back. This drill builds all around monkey-like strength for you and develops your partners balance and stance.

My question is: Does anyone else know of any drills like this? Any videos? For anything, foot work? flexibility? stability?

Also, another cool thing I remember seeing when at Lehigh for an exhibition match (ass whipping). One of their wrestlers was using these weighted bean-bags to juggle. He either juggled single handedly with 2 bags per hand at the same time or did the standard 3 bags with 2 hands. The purpose was to build hand-eye coordination and as a simulation for hand fighting.

Comment #39 - Posted by: ebjonesumd at June 8, 2008 7:49 PM

Another sad WOD. I will probably get kicked out of LA Fitness for running backwards on the treadmill.
CrossFit Affliction .com should be open July 1 in Plantation Florida. That way I can run backwards on University Drive and probably cause an accident or two.

Comment #40 - Posted by: Steve@CrossFitAffliction at June 8, 2008 7:50 PM

Fair winds and following seas, Griff.

I'm glad it's been a while since I've seen a Hero WOD, grieved to have one today, proud that it appears to have turned the corner and even a committed surrender lover will be hard pressed to call for 'rapid' withdrawal at this point, because the USA is tougher than Al Qaeda, the US Congress, and Irans Qod's Force combined.

Hooahh Soldier!


Comment #41 - Posted by: Apolloswabbie 6'2" 210 44 yoa at June 8, 2008 8:02 PM

gonna be a fun one. on a treadmill.


Comment #42 - Posted by: Steve@CrossFitAffliction at June 8, 2008 8:11 PM


This combat soldier's prayer,
Who has served his time in Hell,
Is may we learn the lessons of war well,
That we not doom future generations,
The same old tales of horror to tell,
To endure what in youth they see mistakenly as glory.
Oh God, do not let our children
Repeat the same old story.

Make it so that America's babies live to grow old
In this land of the free and the bold.
Help us throw off the shackles of hate that bind
And grow old in a life of a peaceful kind.

Teach us that there is no glory in war,
Nor honor there that brave men should not abhor.
Teach us instead, one for another our brothers to love.
Shower us with thine Celestial message from above,
That we plant seeds of peace evermore
And make war-no-more!

But if I should die on some far, far away battlefield
Know I answered the call
For a grand principle of freedom to yield.
My fervent prayer is that death
May not have been in vain
Fighting for peace and right for the world to attain.

My brothers, American roses standing by my side
On alien soil dying
In the summer of my youthful pride
All the leaves around me falling,

Now I’m lying here still, in sunshine and in shadow,
Longing to hear, “brother next door, I love you so."
For moldering in the soft ground below,
I feel you living and loving in the world above me
Standing tall because I fought that you might be...
Oh look ye down now,
And tell me you still think of me
Honor my red blood, spilt that others might stand free.

Tell me that I did not give my all for you in vain
That brothers and sisters do not look upon my sacrifice
With hateful,
Or even worse,
Uncaring disdain.

Do not forget me when my valley’s hushed
And white with snow,
Grass growing green in the summer of my meadow
Help me see the peace I lived and died for grow.

Make my lonely grave richer,
Sweeter be...
Make this truly,
"The land of the free
And the home of the brave,"
I gave my life to save
That I might too, lie eternally,
Forever free...

Comment #43 - Posted by: CF_Enthusiast at June 8, 2008 8:31 PM

Ditto on Colleen's hate to see a new hero WOD.
Way too young.

Be careful on the treadmills!

Comment #44 - Posted by: buretto 6'2" 190# 33yom at June 8, 2008 8:37 PM

this one will be hard to pull off on the crowded new york city streets.

Comment #45 - Posted by: jacinto at June 8, 2008 8:40 PM

I'll remember you the way I remember my other buddies who have fallen...Never forgotten...

Comment #46 - Posted by: Doc Mock at June 8, 2008 8:40 PM

SSgt Travis L. Griffin thank you for your sacrifice and providing freedom to our country. You will not be forgotten.

Comment #47 - Posted by: Matty K at June 8, 2008 8:44 PM

Condolences to SSgt Griffin's family.

Would have been nice to create this WOD without having someone to name it after...

Comment #48 - Posted by: kurts 46/m/6'1"/180 at June 8, 2008 8:50 PM

I really respect crossfit for having hero workouts. It is such a honorable thing to remember those who were lost. Those whom sadly I might never have known about even though they gave their lives to protect me.

Rest in peace soldier.

Comment #49 - Posted by: Jon Perl at June 8, 2008 8:54 PM

I had a feeling that there was a new Hero workout posted before i logged on. Weird. Fair winds Griff.

Comment #50 - Posted by: Robb Wolf at June 8, 2008 9:07 PM


Coach is really getting creative with the WODs lately. I like it. There hasn't been a named WOD in 2 Cycles. Lots of emphasis on the RANDOM and VARIED... functional movements, done at high intensity.

Comment #51 - Posted by: Ryan ASU at June 8, 2008 9:17 PM

God Bless Griff - your sacrifice will not be forgotten.

Comment #52 - Posted by: JB at June 8, 2008 9:22 PM

Rest in peace Travis L. Griffin.

Comment #53 - Posted by: Steve S. at June 8, 2008 9:28 PM

i don't normally follow the Crossfit main site, but Heroe's workouts are must!

rest in peace brother

and if you're still over in the middle-east Give 'em HELL!

Comment #54 - Posted by: deric in austin at June 8, 2008 9:34 PM

Like comment #1, please let us know what we can do. Thanks Coach.
Today will be in honor of you, Travis, God bless you. I'll be praying for your family. Your sacrifice will not be forgotten brother.

This hero workout is awesome by the way. Used to run backwards to aid the SHIN SPLINTS. Amazed how much it helped. Thanks Coach!

Comment #55 - Posted by: Cory 22/m/165 at June 8, 2008 9:35 PM

RIP Travis. We will never forget that day, or your impact on the lives of those around you.

716th MP BN
Camp Liberty, Iraq

Comment #56 - Posted by: JB at June 8, 2008 9:36 PM

Fair Winds Griff. Always bummed to see another Hero Workout. Gotta go hard on this one tomorrow.

Comment #57 - Posted by: Derek at June 8, 2008 9:49 PM

Rest in peace, Griff. Also sad to see another hero workout, but thank you for your sacrifice. My condolences to the family.

Comment #58 - Posted by: Andrea at June 8, 2008 10:19 PM

RIP Griff. You are truly a hero.

Comment #59 - Posted by: tom at June 8, 2008 10:26 PM

Rest easy Airman, We'll carry the fight. You've earned your place in Heaven.


Comment #60 - Posted by: InfidelSix at June 8, 2008 10:44 PM

rest in peace....my thoughts are with the family.

Comment #61 - Posted by: Eva T. at June 8, 2008 10:59 PM

Can I just run 2 steps forward and 1 step back?

RIP Griff

Comment #62 - Posted by: cjonnyrun/30/6'1"/195/Redding Ca at June 8, 2008 11:09 PM

Condolences and prayers to Griff's colleagues, family and friends.

Not much interpretation required for todays WOD. Just do your CFWU then go.

Unlike a lot of other's rowing is not going to work as a sub so strap on your shoes and get it done. 800m is the nearest metric to half a mile while 400m is a quarter mile. If you have an athletic track near by one lap is about 400m.

I would suggest the treadmill is NOT a good option for this - accident waiting to happen me thinks.

Comment #63 - Posted by: kempie at June 8, 2008 11:43 PM

Thanks to Griff and all of our soldiers. Without you we could not enjoy our freedom. God bless. We love you all

Comment #64 - Posted by: freddy at June 8, 2008 11:46 PM

RIP Griff.

I'll be going hard at this during lunch time.

Thoughts and prayers go out to Griff's family.

Comment #65 - Posted by: Leon R at June 8, 2008 11:57 PM

RIP brave soldier.

Tried this one on a treadmill.

Word of advice - don't.

ABout 14 minutes, with pauses for laughing

Comment #66 - Posted by: Nick K at June 9, 2008 12:20 AM


Comment #67 - Posted by: Lando at June 9, 2008 12:37 AM

Rest in peace Griff.

Comment #68 - Posted by: freddy c._one world at June 9, 2008 2:29 AM

RIP Brother, together we stand and fight till the end.

Comment #69 - Posted by: Sean P at June 9, 2008 2:40 AM

nice one, I´m avoiding the treadmill at the gym for this that for sure.

Crossfit Sverige - facebook

Comment #70 - Posted by: Tobias32/6'2"/210 at June 9, 2008 3:01 AM

Rest in peace, Travis. Thank you for your sacrifice. My thoughts and prayers are with your Elijah and your family

Comment #71 - Posted by: Pili at June 9, 2008 3:05 AM

Rest in peace Travis

My thoughts and prayers are with your family.

This ones for you!!

Comment #72 - Posted by: RC at June 9, 2008 3:19 AM

RIP SSG Griffin.


Comment #73 - Posted by: x66F at June 9, 2008 3:21 AM

As Rx'd 13:45

Comment #74 - Posted by: Jaeger at June 9, 2008 3:29 AM

this one's for you, ssgt. enjoy the wild blue yonder. HOORAH.

Comment #75 - Posted by: antikrunk at June 9, 2008 3:39 AM

RIP SSgt Griffin, My thoughts and prayers are with your family.

Comment #76 - Posted by: AStreet at June 9, 2008 3:43 AM

Thanks to all those who are willing to bleed for us!

It's an honor to sweat along side you and in your memory.

Please let us know about a memorial fund for his son.

Comment #77 - Posted by: NotSuperMom at June 9, 2008 3:50 AM

Thank you for your service and sacrifice, Griff. R.I.P.

Thoughts and condolences to the family.

Comment #78 - Posted by: Jacob Tsypkin at June 9, 2008 3:58 AM

It don't make no sense to me, sorry... People on treadmills, I don't think gym staff is going to let you do that once they see you run backward; if not for liability in case you fall and hurt yourself, or the potential of breaking the eqpt.

My thoughts still go to the fallen soldier...

Everyone have fun with this, I am going to do something else instead...

Comment #79 - Posted by: Harry at June 9, 2008 4:01 AM

God speed SSgt Griffin.
WOW! Doing these hero wod's really makes you appreciate how very small your day to day problems are.

Comment #80 - Posted by: Paul at June 9, 2008 4:04 AM

After reading all of these posts, it's just about impossible to think up anything else to say....it's all been said, & that very well.

I hope the family finds peace and strength in all of these words. I hope all of the other brave servicemen & women fighting for the free world know how much they are valued by those of us who can't fight, for whatever reason.

God Bless all of you, and keep you strong.

Comment #81 - Posted by: MDMelissa at June 9, 2008 4:05 AM


Went to try this one today but local school had sports day on track. Will save this for another day.

Comment #82 - Posted by: Elaine in Scotland at June 9, 2008 4:16 AM

As rx'd


Comment #83 - Posted by: RC at June 9, 2008 4:18 AM

My sincere condolences to the Griffin family.

15:17 - The neighbors walking their dogs definitely know something wrong with me.

Comment #84 - Posted by: Kelly Moore F/45/5'/114# at June 9, 2008 4:21 AM

14:06... good burn in the calves and quads

Comment #85 - Posted by: john heins 24/m/FL/5'11"/178 at June 9, 2008 4:25 AM


As RX'd: 10:48

Comment #86 - Posted by: EricBrandom at June 9, 2008 4:27 AM

27/6'6"/192 lb


Comment #87 - Posted by: Woody at June 9, 2008 4:29 AM


Comment #88 - Posted by: Rookie at June 9, 2008 4:35 AM



Comment #89 - Posted by: Mary Ann at June 9, 2008 4:45 AM

My sincere condolences to the Griffin family, and my thoughts go to Elijah.

Another herowod, my heart is sad but my spirit is high!

Rest in peace

Comment #90 - Posted by: Grapppler at June 9, 2008 4:48 AM

34/5'5"/160 12:43. Going backwards was torture on the quads. Great WOD. God Speed Griff.

Comment #91 - Posted by: TimL at June 9, 2008 4:50 AM



A little extra to show my appreciation
5 Rounds
100 Jump Rope
50 Sit Ups

Thank you!

Comment #92 - Posted by: Richard at June 9, 2008 4:55 AM

row 800 m x 3, 5 min b/t sets

Comment #93 - Posted by: OPT at June 9, 2008 4:57 AM

as Rx'ed running backward was different

800m 3:16
400m backward 2:47
800m 3:19
400m backward 2:26

Total 11:49

Comment #94 - Posted by: aglave2 at June 9, 2008 5:12 AM

home of the free, because of the brave...

12:44 and smoked

Comment #95 - Posted by: Damon at June 9, 2008 5:19 AM

I am suprised there is not a 200m 'walk on your hands' section right in the middle of this one.
RIP Griff

Comment #96 - Posted by: EMiller at June 9, 2008 5:19 AM

age 42
bwt 210#

time: 14:40

Comment #97 - Posted by: Mike R at June 9, 2008 5:27 AM

do it in grass for when you fall
well done thy good and faithful servant

Comment #98 - Posted by: Dave at June 9, 2008 5:32 AM

Someone please lay out the CFWU for me? I can't find it anywhere on the page and it's probably better than the one I'm doing now.

My prayers to the family of all the fallen heroes. These hero WOD's are the least we can do.

Comment #99 - Posted by: 5 Zero at June 9, 2008 5:32 AM

please don't give coach any ideas!,

about to head off and try this one...

Comment #100 - Posted by: jonvw 35m/5'11"/ 175# at June 9, 2008 5:35 AM


During todays HERO workout morning colors interrupted my second lap of the 800m almost fell over during the anthem i was huffing and puffing so much, but thought about Griff the whole time... Fair Winds.

As Rx'd

800m: 3:27
400m: 3:47
800m: 4:14
400m: 4:22

Total: 15:52

Man those backward 400s and the ealry moring heat/hudmidity really messed with me...

Comment #101 - Posted by: JPE at June 9, 2008 5:43 AM

My condolences to the family, I just returned from the Dora area of the Rasheed district about six months ago, and I'm sorry for their loss.

Done in 16.30, never run backwards before. It was a new kind of fun, can't wait for more.

Comment #102 - Posted by: Nick at June 9, 2008 5:48 AM

Harry #78,

It won't "make no sense" to you unless you've participated in a sport or participated in outdoor activities. Running backwards may have little place IN your gym or living room. The rest of us will find easy and ready application. If you know any athletes talk to them.

Comment #103 - Posted by: Coach at June 9, 2008 5:49 AM

21:48...parking lot laps @ 5 & 2.5 respectively

Comment #104 - Posted by: GDJ at June 9, 2008 5:49 AM


As rx'd


I figured I better do this one on an athletic track. I ran much faster on the track then on my gmaps measured gravel road routes. Either the real 400m and 800m distances are shorter than the ones measured with gmaps or the surface makes such a big difference or maybe a bit of both.

800m 2:33 (pr by 27 seconds!)
400m backwards 2:03
800m 2:58
400m backwards 2:06

After a short rest I grabbed my chance to improve my 400m time on the track.

400m 1:07 (pr by 13 seconds)

Comment #105 - Posted by: Memuc at June 9, 2008 5:49 AM


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards


Comment #106 - Posted by: Louis Herrera Jr. 49 70" 178 at June 9, 2008 5:50 AM

We picked a great day to start crossfit training! One 800 and one backwards 400 without time is all we could do.

'ppreciate it!


Comment #107 - Posted by: 2_rookies at June 9, 2008 5:50 AM


For ideas on drills like that, I'd suggest the following 3 books, all available from Barnes and Noble:

"The Ultimate Guide to Conditioning", which is part of the "no holds barred fighting series" by Mark Hatmaker. $12.95 Pics are black and white, but it's packed with good drills, 950 pictures, and is the best buy for the money.

"Training for Warriors" by Martin Rooney, $29.95

"Superfit" by Royce Gracie and James Strom, $29.95

All of the books are packed with good drills for grappling and fitness, and include the "Scarecrow" drill and "Wall Walk" drills that you mentioned, as well as a ton of others. Anyone who does crossfit will already be familiar with at least half of the stuff in each book.

All three books have been a goldmine of ideas to "keep it fresh" with ideas for our Police Department Training facility.

And for Griff...Semper Fi.

Comment #108 - Posted by: Laz at June 9, 2008 5:52 AM

RIP Griff.

Comment #109 - Posted by: Johan Edström at June 9, 2008 5:54 AM

I have a question. Are we suppose to run all of them back to back for time or rest in between each one?

My thoughts and prayers go out to the famil. RIP.

Comment #110 - Posted by: Shannon at June 9, 2008 5:57 AM


Quads were on fire during the backwards running. May he rest in peace.

Comment #111 - Posted by: Edwin 25/M/5'8"/175 at June 9, 2008 5:57 AM

hey, I read and reread the instructions for my treadmill but I can't see how to make it go backwards, any ideas??

Comment #112 - Posted by: javan at June 9, 2008 6:15 AM

Here's a toast...

My prayers are with you and your family. Thank you for your service to others.

Comment #113 - Posted by: PWOE at June 9, 2008 6:21 AM

Another hero workout saddens me, however in honour of S/Sgt. Griffin I will give it my all! He gave his! Rest in peace!

Comment #114 - Posted by: Brian Kay at June 9, 2008 6:23 AM

10:40 as rx'd

Comment #115 - Posted by: willymayshayes at June 9, 2008 6:25 AM

no warmup in honor of griff


#111, i don't think you can get a tm to run backward - you'll have to turn yourself around.

Comment #116 - Posted by: justin at June 9, 2008 6:25 AM

As RX'd, off-road, in Qalat, Afghanistan:


Don't worry, Griff. We don't just remember, we get payback.

Dave Smyth
FB Mogensen

Comment #117 - Posted by: Dave Smyth at June 9, 2008 6:26 AM

XFit Fburg
Rest in peace, Travis. 800/400 x 3 with additional 400m lunge and/or hops each round to get my mind right.
God bless you and your family Brother.

Comment #118 - Posted by: Tim Taft_CrossFit Fredericksburg at June 9, 2008 6:26 AM


As RX'd


Lap times:
3:12 (backwards)
2:59 (backwards)

Running forward again for the second 800 messed with me. My legs didn't like the turnaround.

Comment #119 - Posted by: santoguapo at June 9, 2008 6:33 AM

@ 109

No resting between runs.

RIP Griff. We do this to honor you.

Comment #120 - Posted by: Justin McGinley at June 9, 2008 6:33 AM

Griff, thank-you for your sacrifice and service. My condolences to your family and friends.

Comment #121 - Posted by: Ben S._CF Santa Clarita at June 9, 2008 6:35 AM



ran it on the treadmill.

Comment #122 - Posted by: mark s at June 9, 2008 6:42 AM

RIP Griff

and what the hell is this WOD? running backwards for 400 meters? I bet my calves fall off!

Comment #123 - Posted by: Chad Lindsey at June 9, 2008 6:51 AM

as rx'd


Flat grass track, grass a little longer than it should be because the football season is over.

Comment #124 - Posted by: Leon R at June 9, 2008 6:55 AM

I put together a video of the Top 3 women. Check it out.

Comment #125 - Posted by: Jason Ackerman - Albany CrossFit at June 9, 2008 7:03 AM

RIP SSgt Griffen...His brave sacrifice is a reminder of why I am SO VERY proud to be an American.

Is there anyone who is crossfitting in Augusta Ga?? I love crossfit a lot, but sometimes I feel a little lost and would like to workout with someone. If you're interested please let me know. Thanks


Comment #126 - Posted by: Michelle at June 9, 2008 7:22 AM

RIP SSGT. Griffin, may God bless your family and keep them in his embrace.

Comment #127 - Posted by: Njama at June 9, 2008 7:27 AM

Lots of run/walking. Interestingly, the second round of 800m started off with energy. The backwards running was a way to make relative progress while "resting" (somewhat). A first gear, of sorts.

Anyway, after 800m+400m+800m+400m (1.5 mi), the stopwatch said:


Comment #128 - Posted by: Hale at June 9, 2008 7:34 AM


probably could have been a little faster if I didn't take out a senior and and ensure he wasn't going to drop with a heart attack.

Comment #129 - Posted by: LTP at June 9, 2008 7:38 AM

35 y/o male, 149#, 68"

missed yesterdays workout so did half of yesterdays (10 sets of 6 PU and 6 Burpees 19:17)

then ran 1.5 miles 12:26

Comment #130 - Posted by: Karl at June 9, 2008 7:52 AM


as Rx'd


Comment #131 - Posted by: moses at June 9, 2008 7:53 AM


done following Sat's WOD as I play catch up: 11:17

Comment #132 - Posted by: MoGreene at June 9, 2008 7:59 AM


Comment #133 - Posted by: JTK at June 9, 2008 7:59 AM


Made up Saturday's WOD because of a swim meet.
Already did Griff (#85)

Squat Clean (135) 7x
HSPU 15x
5 rounds

Comment #134 - Posted by: EricBrandom at June 9, 2008 8:02 AM



10:30 ugh

Comment #135 - Posted by: Matt Vassallo at June 9, 2008 8:03 AM

I'm sorry, I realize that maybe my post came across as a little bit harsh. I apologize.

I am a one year Xfitter and I love it. I am also an avid hockey, soccer and basketball player, so I do a lot of the forward/backwards transition thing. I normally have a bunch of different specific drills for each sport.

I guess maybe I should just give it a try and see for myself. I guess the muscles would be recruited in a very different way doing this WOD. I can see having sore calves from running backwards and on the forefoot all the time and sore quads from pushing off.

I didn't mean no disrespect to anybody with my post, it's just that I am a little hard to convince on some stuff sometimes...

The Kool Aid has never tasted better!..

Comment #136 - Posted by: Harry at June 9, 2008 8:08 AM

Nicole: 12:15

Comment #137 - Posted by: jeremy and nicole at June 9, 2008 8:10 AM

3:11 800 m
2:25 400m backwards
3:30 800 m
2:33 400m backwards

11:39 total in the 95 degree humidity of DC.

Comment #138 - Posted by: JD at June 9, 2008 8:15 AM

Can't believe that some would balk at the idea of the WOD.

Think of the direct application to sport, life, and mission, and the praticality of this WOD is undeniable.

God forbid some of you guys have to backpedal for a flyball, play defense in basketball, avoid punches in the ring, or run backwards to cover a receiver.

Comment #139 - Posted by: David @ CF Chatt at June 9, 2008 8:15 AM

I think I have a new fav Hero WOD! This was some crazy fun. Thanks Coach! May the peace of the Lord be always with Griff and his family.

400m Lunges-11:25

Comment #140 - Posted by: Christin Street at June 9, 2008 8:21 AM

Rest in Peace SSgt Griffin. My prayers are with your family and friends.

Comment #141 - Posted by: Aaron at June 9, 2008 8:22 AM

CFWU- minus pu's

Comment #142 - Posted by: verve at June 9, 2008 8:25 AM

As Rx'd 11:00 in the pouring rain.
Next Generation Crossfit Tulsa, Ok

Comment #143 - Posted by: Chad Smith at June 9, 2008 8:31 AM

As Rx'd 13:36

Comment #144 - Posted by: Marc 5'10" 176 at June 9, 2008 8:43 AM


as rx'd

the backward runs destroyed my legs boy...

Comment #145 - Posted by: SX at June 9, 2008 8:43 AM

as Rx'd (+hills) 17:49

21 M 140

Comment #146 - Posted by: Andrew Wilson at June 9, 2008 8:45 AM


800m @ 8.0
400m @ 4.0 (backwards)
800m @ 8.0
400m @ 4.0 (backwards)


Comment #147 - Posted by: Sparky at June 9, 2008 8:45 AM

Second time crossfit, as rx'd

RIP Sgt. Griff

Comment #148 - Posted by: Jeff at June 9, 2008 8:51 AM


WOD as rx'd

Running backwards, I kept feeling like I was going to fall over backwards. Need to learn to take advantage of the additional momentum.

Blessings to the family.

Comment #149 - Posted by: SueAnne/F/48/5'6"/130 at June 9, 2008 8:51 AM

RIP Sgt. Griffin

Starting Strength Day 3
Back Squat

Bench Press

Dead Lift
375x5x1 (Ugly..I need to fall back a bit)

Post WOD
As Rx 18:58
Back Pedaling around traffic is no fun.

Comment #150 - Posted by: Damon_CFATL at June 9, 2008 8:57 AM

especially challenging in the corners and since the local high school, whose track I use, had set up an obstacle course for me. they had portable bleachers sitting on the track that i had to avoid.

RIP Hero Griffin

Comment #151 - Posted by: jc at June 9, 2008 9:09 AM


Comment #152 - Posted by: ccraft at June 9, 2008 9:17 AM

# 96 - be careful what you wish for.

#117 - Go get em! - Thank you for your service!

#139 - You said it all.

Comment #153 - Posted by: tim p_az at June 9, 2008 9:19 AM


Sqdrn PT - Running with speed drills and things for 40 min. Surgical tube curls, crunches, and stretches after.

WOD on PRT course (1/2mi, 1/4mi signs used for 800m, 400m)


I've never run backward any considerable distance that I can remember. It was very awkward.

SSgt Griffin - Thank you for your sacrifice. Sorry it had to be you. Rest in peace warrior.

Comment #154 - Posted by: JPW at June 9, 2008 9:22 AM


We're cool. I was being a dick.

Interestingly, often when we reverse the direction of a movement we bring an entirely different set of muscles to play, typically, even antagonists to the other direction. And...the recruitment pattern is certainly different.

I took survey of some of our athletes awhile ago, and as recently as yesterday, on this and from football to tactical operation reverse is critical. The reason for my survey was I shared some of your bias even though my eyes and logic tell me the movement is functional, effective, and efficient.

Thanks for your support, Brother.

Comment #155 - Posted by: Coach at June 9, 2008 9:30 AM

RIP Sir...

For the WOD, think my runs were too short. 8:21

Comment #156 - Posted by: tw at June 9, 2008 9:34 AM


SSGT. Griffin

Get Some.

Comment #157 - Posted by: Bill From NJ at June 9, 2008 9:40 AM

Well, I forgot to bring my watch. But I ran it, which was something since it's darn hot out. Not hot by Baghdad standards or anything, but for New England it's a scorcher. Anyway, here's to you, SSgt Griffin.

Comment #158 - Posted by: heyref at June 9, 2008 9:41 AM

Great workout! Loved that burning feeling in my legs. It was hot and humid, making it even more special.

Did 100m lengths as RX'd.


Comment #159 - Posted by: KWood (27/m/6'3/171#) at June 9, 2008 9:43 AM

as rx'd 13:35

Legs gone after Painstorm yesterday!

Comment #160 - Posted by: brent colson at June 9, 2008 9:44 AM

Rest in Peace brother. We have the watch.

Comment #161 - Posted by: Varsity at June 9, 2008 9:48 AM

As Rx'd 11:45, could have probably pushed a bit harder on the forward running.

Comment #162 - Posted by: Nikko M/21/187 at June 9, 2008 9:50 AM


still off-cycle, but I can't in good conscience skip a Hero WOD. RIP Griff.

Strength work first -
Back Squat: 185x5; 3 sets
Bench Press: 115x5; 3 sets
Deadlift: 231x5; 1 set (PR for 5)

Then, "Griff" -
interesting WOD, especially when you have to keep looking over your shoulder to avoid cars.

I had not yet begun CrossFit at this time last summer, so back then I rarely worked out outside. Now, I realize why there are smog alerts here. I had no idea the smog in Atlanta could have a major impact on my performance; it is so much more difficult to do strength, runs, whatever when you feel like you can't breathe. Much respect to those CrossFitters who suffer with asthma and allergies.

Comment #163 - Posted by: Laura DeMarco at June 9, 2008 9:50 AM

Running a day behind, did the burpee v. pull-ups today. 20:20 as rx'ed.

Comment #164 - Posted by: CrossFit Nomad at June 9, 2008 9:58 AM

Said a prayer for SSgt Griffin's family as I was running. RIP.



Did a 5k row earlier this morning - 19:43 (PR by 1:34 after 1 month of CrossFit.)

Comment #165 - Posted by: jwrbike 38/m/6'3"/180 at June 9, 2008 10:00 AM

11:25 - wow the backwards running was tougher than I expected. Hard to manage the uneven driveway and curve between the street signs at the corner!

Splits were:
800m - 3:08
400m b/w - 2:34
800m - 3:26
400m b/w - 2:17 (didn't look back as much)

Thank you, Griff for all you have done for us! God bless you!

Comment #166 - Posted by: Mike Mc 30/5'9"/158# CrossFit Emerald Coast at June 9, 2008 10:02 AM


13:18 - 4:07, 2:37, 4:01, 2:34

Interesting looks from the folks who were pacing behind/in front of me on the backwards runs.

Comment #167 - Posted by: ScottE at June 9, 2008 10:02 AM

Rx 13:11

ran over lunch hour 90+ degrees, got a nice sweat going. backwards took it's toll on my quads.

Comment #168 - Posted by: IlliniJason at June 9, 2008 10:04 AM

Academy classes 01-08, 02-08 28 strong . Wod Completed as RXed

Comment #169 - Posted by: TJ at June 9, 2008 10:08 AM

Good workout. Backward was like doing 1000 200# one leg leg-extentions. Didn't have a watch, used car.

about 17 mins

Comment #170 - Posted by: Joro--29/6-3/200 at June 9, 2008 10:11 AM

16:10-the high school track coach thinks I'm nuts for sure...

Comment #171 - Posted by: jodi colbert at June 9, 2008 10:13 AM


Comment #172 - Posted by: seth c at June 9, 2008 10:14 AM

Thanks Laz.

"Griff" as rx'd

It is hot and humid in the DC area. Ran my 800's in about 3:00 and 3:30.

Comment #173 - Posted by: ebjonesumd at June 9, 2008 10:15 AM


14:00 as rx'd

Comment #174 - Posted by: Matt Davis at June 9, 2008 10:19 AM

I think I'm going to do this on the GF's elliptical.. :) I don't really want to run around my neighbourhood looking like a fool. :) ha-ha

Granted, I'll just look like a fool on the elliptical, so, 6 of one, half dozen of the other.


Comment #175 - Posted by: AngryDalty at June 9, 2008 10:21 AM

Katels 13:53
As rx'd

Meeker 14:31
w/ 20# vest

Comment #176 - Posted by: Meeker at June 9, 2008 10:24 AM


Comment #177 - Posted by: Tommy at June 9, 2008 10:26 AM

First day on Crossfit.

12:35 as Rx'd

Comment #178 - Posted by: Jack at June 9, 2008 10:26 AM

America does not ask us to be happy. Instead she asks us to be Brave, and Brilliant, and Bold on her behalf.
It's an odd feeling to read of one of my Air Force brethren going to meet our heroes of the past.
Griff, you'll keep on fighting in the hearts of all of us.

Comment #179 - Posted by: RUINER, SSGT, USAF at June 9, 2008 10:28 AM

1 mile swim (1500, 100x2, 50)

Ran out of time. Will do Griff tomorrow or later tonight.

Comment #180 - Posted by: DJ at June 9, 2008 10:32 AM

as rx'ed 12:49

Couldn't pass this one up. "Griff" reminds me of one of my beloved fallen Soldiers, SSG Darryl Griffin, killed by a sniper in Iraq last year.

RIP to all KIA, past, present, and future. Your sacrifice cannot be measured in terms of this world. Thank you.

Comment #181 - Posted by: Herm @ CF Los Altos, CA at June 9, 2008 10:32 AM


My right knee bother me a lot today. Tried pose running, but everytime I pull my feet up to my bottom my right knee locked out on me, PAINFUL AS HELL! Have to stop in the middle of the first 800m run to release some pressure and pain on the old knee.

Comment #182 - Posted by: kim Phan 26/F/115 CrossFit Emerald Coast at June 9, 2008 10:33 AM

started xfit May 08
as rx'd 15:35 4:12, 3:27, 4:44, 3:10
92 degrees at noon

Comment #183 - Posted by: P L at June 9, 2008 10:34 AM


Did a double workout today.

At lunch, did Saturday's workout.
5 rounds for time:
7 reps of 135lb squat cleans
15 handstand push-ups

1SG Nash 6:54
CPT Floyd 9:43
SSG Revard 9:31
CPT Wright 14:50

Everyone was watching us and cheering us in the
gym. It was just like one of the crossfit videos. Alot of people are gaining interest here
in the JOC in Afghanistan. Me and CPT Floyd are
still working out so we can defend our trophy
that we won a few days ago.

Second workout of the day was today's workout.
Did it about 1800L, the clouds came out to cool
it down to 90 degrees.

13:23 as required.

It is hard to run backwards on the gravel roads
of Afghanistan.

1SG Mark Nash
Black Dragon 7

Comment #184 - Posted by: BLACK DRAGON 7 at June 9, 2008 10:36 AM

Running backward was easier on the knees than running forward. Love it!

RIP Griff.

Comment #185 - Posted by: kim Phan 26/F/115 CrossFit Emerald Coast at June 9, 2008 10:38 AM

on treadmill at 2% incline. Hard to get balance on treadmill backwards so slow pace, fastest I could go was 20:00 mile pace. Average pace on 800s. No pr's today after yesterday's CFE interval and WOD


next time on a track for me.

On to the CFE tabata minus-bike in a few hours.


Comment #186 - Posted by: KevinL at June 9, 2008 10:43 AM

AngryDalty, I signed up for the crossfit notifier last week and it works like a charm. Even though I check the WOD the night before, I still look forward to the text message the next morning.

Thanks for making that available!

Comment #187 - Posted by: IlliniJason 38m165#5'10" at June 9, 2008 10:45 AM

Thanks Coach for your understanding.

I will try this one after work and I trust you'll be interested in my feedback about it later.

Unfortunately, my post won't be til later as I am in CFB Gagetwon NB, Canada.

P.S. Love the CF videos you made with the PSP Staf and the Cdn Forces!..

Comment #188 - Posted by: Harry at June 9, 2008 10:46 AM


running backwards - yea that's a real good time.

As rx'd


better next time

Comment #189 - Posted by: john g at June 9, 2008 10:47 AM

rest in peace, Griff
i'm sorry that we have another 'fallen hero' w.o.d.
i was happy just with the girls, do we need hero workouts? just bring back the heroes and let them have fun with the 'girls!' just some of my thoughts, not intending on offending anyone. just some of my thoughts.

as rx'd 800m
400m backwards
400m backwards
time: 12:32
felt good in the forward run, love pose, it was the change up to backwards that got my quads a burning! performed on regulation track and enjoyed every minute of it. T n T should have fun with this one! again, rest in peace Griff.

Comment #190 - Posted by: brandon m. at June 9, 2008 10:52 AM


Comment #191 - Posted by: Warner at June 9, 2008 10:53 AM



good workout CF!

From one military member to another, god bless you GRIFF!

Comment #192 - Posted by: Tommy at June 9, 2008 10:55 AM

Working a few days behind due to a busy weekend. Did Saturday's workout, had to scale the HSPUs after the second set since I was in 1 rep territory.

135lbs Squat Cleans x7
135lbs Squat Cleans x7
135lbs Squat Cleans x7
135lbs Squat Cleans x7
135lbs Squat Cleans x7

Total time: 36:20 Ugh.

Gonna try to get in Sundays WOD and Griff tomorrow.

Comment #193 - Posted by: tom at June 9, 2008 11:01 AM


As Rx - 11:15

Comment #194 - Posted by: Ryan McK at June 9, 2008 11:06 AM

Ed M/36/201

As rx'd 11:16 - Backward for distance is tough esp. up hill.

Will M/42/150

As rx'd 13:16

Comment #195 - Posted by: Eduardo @CF Pacifica at June 9, 2008 11:09 AM


snatch: 1x 75#f-85-95-105f-115f
c&j: 1x 115#-125-135-145f
just an awful day

Run 600m, 200m backwards, 600m, 200m backwards

tgu: 1x10 each side 25#

Comment #196 - Posted by: epicurius at June 9, 2008 11:16 AM

RIP Griff...


Good times, it's nice and hot today and finally a break from the humidity.

Comment #197 - Posted by: Nolan 25/6'/181# at June 9, 2008 11:16 AM

For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following:
"Sergeant Travis Griffin Family Fund"
Wright-Patt Credit Union
Building 1224
WPAFB, OH 45433

Comment #198 - Posted by: Chris Jones at June 9, 2008 11:19 AM


Love it when Coach lets crazy doc pukie mix the WOD. CrazyFit!

Really bad running day, could NOT get the legs to work.

tabata push-ups: 128 total, 14 tabata
tabata squats: 166 total, 20 tabata

Griff: 11:37

* * * *
Yeah, if you're running on the CardiBustar XBF SoYaWannaBeASkinnyBitch5000 model, you have to un-bolt your forehead from the front of the machine in order to turn around.

Intelligent people are benevolent, tolerant, patient, and generous, right? Ok, I'll pretend real hard: Slow the treadmill down. Use the handrails. Gingerly, progressively lower weight into your opening backwards strides, until you're keeping pace with the treadmill and can put all your weight to your strides. Don't attempt to program the treadmill while running backwards, and if getting to this point is tricky for you, don't try shooting off the back of it.

But please, keep the fussy-making here on the board, it amuses me.

Comment #199 - Posted by: gorillasoph & girl at June 9, 2008 11:20 AM

finally a wod up my alley

10:38 as rx'd

Comment #200 - Posted by: danny at June 9, 2008 11:24 AM

Started CrossFit about 2 weeks ago and love it.

Today as Rx'd: 18:45 (Sad but getting better each day! and the running backward put my quads on fire)

For those interested, the Army is proposing a new physical fitness program that more closely resembles CrossFit. Instead of just push-ups, sit-ups, and long distance running, they are using a lot more sprinting, exercising in full combat gear, climbing drills (pull-ups and such), etc. Just another example of the effectiveness of CrossFit. Now I'll be a step ahead.

"Most give some. Some give all." God bless Griff and you family!

Comment #201 - Posted by: Wade - UT/M/32/213/72 at June 9, 2008 11:25 AM

I never like to see a new Hero WOD.

RIP SSgt Griffin, my thoughts and prayers are with your family.

13:58 as rx'd

Comment #202 - Posted by: brian at June 9, 2008 11:27 AM

See link.

Free Tractor Tire! Yeah, a TRACTOR TIRE!

Comment #203 - Posted by: Andrew at June 9, 2008 11:28 AM

Did this workout as Perscribed in Afghanistan at 7000ft MSL and for Griff

A1- 13:55
C1- 14:45
F1- 16:08

Comment #204 - Posted by: Afghan Badasses at June 9, 2008 11:29 AM

Thank you for your service, SSgt.

Well, it was painful, especially with the 98 degree heat and humidity. God Bless Camp Lejeune.

As rx'd - 14:53

Comment #205 - Posted by: Tim 27/m/195 at June 9, 2008 11:30 AM

9th day of shoulder recovery and upper body/torso opportunity. It was nice to be able to do a workout as Rx'd again.
As Rx'd
Preceeded and followed by 10 minutes of stretching.
Felt it in my back and hamstrings when I went from the 400 meter backwards to the 800 meter forard at the half way point. Interesting.

Comment #206 - Posted by: Puck 41/m/66/160 at June 9, 2008 11:35 AM

God bless him and his family....his ultimate sacrifice is deeply regretted and sincerely appreciated. Though he has left us he will be remembered thru prayer.

For all of you's on this site serving our country-thank you for your service and keeping us here at home safe.....

Comment #207 - Posted by: lee-crossfit suffolk at June 9, 2008 11:35 AM


REPOST - Thanks to Chris Jones for posting!

Everyone repost through the day so everyone can see!

...Check is in the mail!


Comment #198 - Posted by: Chris Jones at June 9, 2008 11:19 AM:

For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following:

"Sergeant Travis Griffin Family Fund"
Wright-Patt Credit Union
Building 1224
WPAFB, OH 45433

Comment #208 - Posted by: David @ CF Chatt at June 9, 2008 11:40 AM

"Griff" as Rxed 12:33

RIP Sgt Griffin

Cheers, kempie

Comment #209 - Posted by: kempie at June 9, 2008 11:42 AM




Comment #210 - Posted by: elsey at June 9, 2008 11:42 AM


22/F/118/5'6'' (BTW her 1st crosssfit ever)

Running backwards on city college track= lots of weird looks

Comment #211 - Posted by: Jp at June 9, 2008 11:48 AM


97 Degrees in NY.

Sign at my track says:

"Honor here the ideals for which they fought"

RIP SSGT Griffin

Comment #212 - Posted by: LQ at June 9, 2008 11:51 AM


Done on a treadmill because the weather in iraq called for dust with a slight chance of dirt to clog the air.

Comment #213 - Posted by: Dean, Balad, Iraq at June 9, 2008 11:53 AM

did not do this one

did the Jerry Hill's crossfit challenge workout "extreme bullfit" 75 hps 75# 75 thrusters
15m48s and brutal

Comment #214 - Posted by: angelo 37/74"/240 Feb'07 at June 9, 2008 11:53 AM


800 - 4:00
400 - 3:30
800 - 3:50
400 - 3:40

Comment #215 - Posted by: mike e. at June 9, 2008 11:55 AM

edit to #213

male/28/6'2" 220

Comment #216 - Posted by: mike e. at June 9, 2008 11:56 AM


Thought this WOD was very clever. Agree with #128 that the Backwards laps allowed me to "rest" and take off again on those forward laps. Thanks, coach.

Comment #217 - Posted by: LQ at June 9, 2008 11:57 AM

Running cert was a real eye opener. Pose makes sense

I won the "Least Improved" award, but felt like Carl lewis doing it.

Nice work Brian & Carl

I advise all of you to get yourselves to one of these Running Certifications.

Comment #218 - Posted by: patty at June 9, 2008 11:58 AM


CFWU x 3

As prescribed


Where is AliCali?

Comment #219 - Posted by: Mark at June 9, 2008 12:05 PM


probably could have done better, so...
then did two more 400s (running forwards) just for kicks.

Comment #220 - Posted by: robyn -- F/21/118/5'6 at June 9, 2008 12:10 PM

As Rx'd - 14'55"

Hotter than two mice @#$@ in a wool sock here in Central Florida.

Comment #221 - Posted by: Bighead/m/30/200#/6'3" at June 9, 2008 12:12 PM


Comment #222 - Posted by: thedannyboy_6'_195 at June 9, 2008 12:13 PM

RIP Griff, God Bless you and your family.

Well this was an interesting WOD. I don't know which was more amusing, me trying to run backwards for time or everyone at the track looking at me like I am an idiot!

Time: 14:06
1st 800m: 4:03
1st 400m backwards: 2:39
2nd 800m: 4:32
2nd 400m backwards: 2:47

Thanks Coach!
Rest easy Griff...

Comment #223 - Posted by: FFChad_M/37/6'1"/220 at June 9, 2008 12:13 PM

It saddens me greatly to see another hero workout. My wife and I just lost a friend, Maj. Scott Hagerty, USAR, to an IED in Afghanistan on June 3. his funeral is scheduled for Friday June 13.

Comment #224 - Posted by: Adam Kemmerly@CrossFit Stillwater at June 9, 2008 12:15 PM

13:45 as rx'd
probably could have gone a little faster on the backwards run but I was running along the shoulder of a highway so felt impelled to keep looking over my shoulders

Comment #225 - Posted by: Intent at June 9, 2008 12:17 PM

Ran this one easy, as this was the first time I'd tried backwards running. Didn't time it, but it probably took about 12-14 minutes.

Comment #226 - Posted by: rtylershaw at June 9, 2008 12:18 PM

43 yom 176.5#
5 rds of 12 burpees, 12 pull ups 6:00
fell apart on the last 2 rds of pullups
rest - 10 mins
2x800m, 5 mins. rest btw
more uphill & into the wind the way out

Comment #227 - Posted by: Rob Corson at June 9, 2008 12:18 PM


I brought a staff to Gagetown and we worked on that video all day long for four days. We never got paid as promised. I hope the video makes a difference; we cringe every time it's mentioned.

Comment #228 - Posted by: Coach at June 9, 2008 12:21 PM



Comment #229 - Posted by: esteban at June 9, 2008 12:24 PM

Rest in Peace, SSgt Griffin, and Semper Fi!

800m 3:40
400m bassackward 2:40
800m 3:50
400m bassackward 2:45(had an incident trying to run bward on treadmill--don't ask--had to use ellipse to go backward)
total time 12:55
justin 34/m/212

Comment #230 - Posted by: Mosul Moose at June 9, 2008 12:29 PM


14:26 at the HS track in the sultry 95-degree humidity of the Northeast. That last 400 was crippling. Godspeed, Griff.

Comment #231 - Posted by: edevine at June 9, 2008 12:29 PM

God bless Griff and all those that were touched by his life...
From someone who just got back from Iraq, please know all of you still there are in many thoughts and prayers every day...

Comment #232 - Posted by: Karin at June 9, 2008 12:30 PM

12:11 as Rx'd

Was smoked at the end of the second 800. By the end of the workout, though, I wasn't hurting that bad (except for quads). My coordination was challenged more than my conditioning when I tried to run backwards fast. Almost ran into some c-wire...dusk+running backwards around COP perimeter=slight ORM risk.

Griff and Elijah will be in my prayers.


Comment #233 - Posted by: Danimal/25/M/73/225/Iraq at June 9, 2008 12:33 PM

Griff - RIP Brother.

As RX'ed 12:10 in the insane DC heat and humdity at high noon.
A track was the safest place I could think of to perform this WOD. You guys running the streets backwards are a bit luney.

Comment #234 - Posted by: NavyChief at June 9, 2008 12:37 PM

45/M/6'/180 HOME






Comment #235 - Posted by: ROBERT SUTHERLAND at June 9, 2008 12:39 PM

M/43/6'2/235 17:10 lost 25 pounds since january. Crossfit wilmington, Tony is the man. I 'm still improving!!

Comment #236 - Posted by: clint at June 9, 2008 12:41 PM

RIP Brother

Comment #237 - Posted by: Jared Dame at June 9, 2008 12:42 PM

RIP griffin

Did 3 WOD's in a row.

5 rounds:
5x 60 kg squat clean
TT: 15:40

rest 3 min

10 rounds:
7 burpee
7 hang-ups
TT: 12:00

rest 5 min

800 m
400 m backward
800 m
400 m backward
TT: 13:55

Felt that pukie was near at the last WOD. Feel that a god rest will be a good thing to do now :)

I can't wait for the weds WOD!!!

Comment #238 - Posted by: Sgt jon at June 9, 2008 12:43 PM


Really sore after 34 mile bike ride yesterday, but toughed it out. RIP Griff.

Comment #239 - Posted by: Husar at June 9, 2008 12:52 PM


As rx'd: 10:38

I wish I would have noted my splits. I ran the 800's pretty fast but running backwards, your held back by the quads. I enjoyed the workout but feel I could have been better served just running the 800's.

Comment #240 - Posted by: Omaha Ricky at June 9, 2008 12:53 PM

2nd full week doing WOD's. (Began @272/33%BF). It was an honor to do it for Griff. 18:01 total. I thought the staff at my gym hated me before! You should have seen the looks of terror as a blasted past the ol' lady who knits while she walks on the indoor track (I just didn't have the heart to bust this one out on a treadmill!)

36m/255/26%BF (and dropping!)

Comment #241 - Posted by: Snooker at June 9, 2008 12:54 PM


Had to WALK the entire WOD (still recovering from ACL repair)

24min. 31sec.

this was after:
Incline Bench


Comment #242 - Posted by: Iron_Mike at June 9, 2008 12:55 PM


15:40 ouch.

Comment #243 - Posted by: JoeG_CFSuffolk at June 9, 2008 12:58 PM

Blue Skies Brother, rest in peace. Every human gets one death. Unfortunately yours had to come way to early, but there is no greater way to enter the next world than to have sacrificed for what you believe in. I'll see you up there at the Air Force riunion table.

Comment #244 - Posted by: sleeveless in seattle at June 9, 2008 12:59 PM


12:09 - As Rx'd on an outdoor 400m track

Running backwards for that far was SIGNIFICANTLY harder than I expected. Nearly all of my previous reverse direction movement has been in a squat with chopping steps (read cornerback coverage) or with my hips turned (read outfield fly ball coverage).

The movement was the most taxing on my quads, and I felt mimicking the POSE method in reverse (letting my butt pull me backwards with my legs being lifted straight up instead of pushing forwards) helped my legs feel fresher during the run.

Like others have mentioned, reversing direction for the 2nd 800m felt very odd, and I feel I should have been able to push myself harder on the forward 800's.

Great WOD all in all. I've really liked the recent series of workouts!

Comment #245 - Posted by: Small Fry at June 9, 2008 1:10 PM

Rest In Peace Griff.

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.

Comment #246 - Posted by: jaredg at June 9, 2008 1:15 PM



as rx'd

Comment #247 - Posted by: Logan at June 9, 2008 1:16 PM



Interestingly, the backwards 400's were easier on the injured low-back. Avg HR 188, peak HR 197, rec. 41. At Soquel High.

Sympathy and gratitude to Griff's family.

Comment #248 - Posted by: mas at June 9, 2008 1:19 PM

Missed sunday's WOD so decided to merge today's with yesterday's. No disrespect intended.
Will do this one for real at a later date.

3 rounds for time:
800M Run
15 Burpees
15 Pullups

3:49, 3:32, 3:30 splits on the 800s
Timer stopped somewhere in the last round but the whole thing was close to 15 minutes.

Comment #249 - Posted by: Sparky 33/M/5'5"/199 at June 9, 2008 1:29 PM

i've been following an affiliate site's WODs, so i stuck with that. i hope to get to this later this week, though.

5x5 Front Squat
65-85-95-100-105 all to 12" box

5x5 Weighted GHD hip ext

1x20 KB chop; 2x10 single arm swings; attempted some cleans, but form is off.

my buddy Brian couldn't resist "Griff." its 100 degrees here in Baltimore and he said, "if they can do it in Iraq and Afghanistan, then i can do it on our track." Amen, brother.

Brian -- 13:58. well done!


Comment #250 - Posted by: colleen 32/f/160/68" at June 9, 2008 1:31 PM

42yom 180lbs

Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

I ran it around the 200m indoor track.

As Rx’d: 12:15

Tried the pose running the best I could. My heel was touching a fraction of a second after my forefoot. It felt better although it seemed a bit slower. It was about 50 sec/lap and just about 2min/lap backwards,

Post WOD:

Kipping PU 4 x 20. I was doing pretty good for the last 2-3 months but now I found a way to really kick my feet way back and it helps a whole lot.

Bench Dips (45lbs plate on lap) 4 x 20.

Comment #251 - Posted by: Harry at June 9, 2008 1:39 PM

Ssgt Griff RIP

WOD (on treadmill)

1/2 mile - 4:18
1/4 mile (backward) - 5:52 (too scared to run)
1/2 mile - 4:00
1/4 mile (backward) - 5:15

Been CrossFiting for a month and a half. On April 19, my best 1/2 mile was 4:55 (panting like a dog and I could not walk afterwards). Today I did it in 4 minutes and wasn't even trying hard :-)

The Koolaid is definitely working.

Comment #252 - Posted by: Seeker M/39/5'6"/173 at June 9, 2008 1:40 PM

Nice WOD's lately Coach!
Griff 16:04
800m run 4:06
400m backwards run 2:39
800m run 5:14
400m backwards run 3:05
all runs 1/2 uphill, 1/2 downhill

"God speaks liberty to those who love it and are willing to defend it" Noah Webster
Thank you SSgt Griffin

Comment #253 - Posted by: lisaq at June 9, 2008 1:41 PM


JEEZ, I cant believe the times you all did it in with that elevation??? you are all in great shape! CONGRATS!!

Comment #254 - Posted by: lee-crossfit suffolk at June 9, 2008 1:43 PM

35 M 165#

As Rx'd


Comment #255 - Posted by: DWag_AZ at June 9, 2008 1:45 PM

R.I.P Griff - You are a true hero!

God bless you and your family.

WOD as RX'd

800m (3:24)
400m (3:06)
800m (3:59)
400m (3:00)
Total: 13:30:19

Finished with 96 Burpees/Sit-ups

Coach, I am starting to think I would do anything you told me to...

Comment #256 - Posted by: Steve T - USAF at June 9, 2008 1:49 PM


as rxed 11:35

Comment #257 - Posted by: Kevin McClellan at June 9, 2008 1:52 PM

griff as:rx

time: 11:21

Comment #258 - Posted by: brandon P rockford,il at June 9, 2008 1:54 PM


CFWUx3 (no pullups or dips because I was going to make up yesterday's wod, results posted there)

As Rx'd: 18:04

Thought I'd do better, but in the Northern VA heat and humidity I just couldn't go very fast. That's my story at least :)

Comment #259 - Posted by: BrettL at June 9, 2008 1:59 PM


Comment #260 - Posted by: david gladstein at June 9, 2008 2:06 PM

10 rounds for time:
12 burpees
12 pull ups
= 22:12


Comment #261 - Posted by: in8girl at June 9, 2008 2:07 PM

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips. Jog 400M

As rx’d: 13:35
Foam roll after.

Comment #262 - Posted by: Sesoku at June 9, 2008 2:10 PM

13:07, legs fried from PAinstorm yesterday.

Thank you for your service Travis, may God be with you Elijah.

Comment #263 - Posted by: dan colson at June 9, 2008 2:17 PM

RIP SSgt Griffin

Bighead #219 - That is one of my best friend's favorite sayings only he says rabbits, not mice. I've never heard anyone else say it before.

I think that'd be the proper way to describe the weather up here in DC these past few days as well. Ouch.

as rx'd: 14.25

Comment #264 - Posted by: Amber C. 26/f/5'7''/127 at June 9, 2008 2:23 PM

Just to add some numbers to coach's comments regarding running backwards being used in sports.

One study of professional elite coccer players in England reported the average player ran backwards for approximately 600m and wide defenders ran backwards close to 700m per game. A study of Dutch elite soccer players reported the players ran backwards 4-8% of the entire match time (around 4 to 7 minutes).

Obviously in a sport the backwards runs would be shorter than this WOD, but there exists an infinite number of combinations coach could have used. The point is running backwards is pretty common (and functional).

Comment #265 - Posted by: Tony L. at June 9, 2008 2:26 PM

14:35 as rx'ed.

Comment #266 - Posted by: Rory Mac at June 9, 2008 2:28 PM

6/3 270 / 46M
17:00 as rx'ed

Comment #267 - Posted by: Jeff at June 9, 2008 2:35 PM

An actual CrossFit trainer today told me he thought this WOD had no practical purpose which surprised me because athletes run backwards in many sports. I play basketball and regularly train running backwards although usually for much shorter distances (at most 96 feet) -- but always for maximum speed. Defensive backs in football often run backwards. I think soccer players run backwards at times and boxers too. Defensively, it allows you to see what's coming at you while still moving quickly back into position. The constant variation is what I love most about CrossFit and I love all the new workouts. Keep 'em coming!

Comment #268 - Posted by: Marquez at June 9, 2008 2:41 PM

Me: 41yo/M/5'10"/175lbs

Warm Up: Greg A's warm up 15 reps per exercise + HSPU / CFWU + GHD sit ups x 2 sets 15 reps per set / 5 bar muscle ups.

WOD: Griff: 13:18

Cool Down: 7 bar muscle ups

As I turned around backwards at the 800 meter mark and began running backwards, I thought to myself "Man, I am incredibly in-efficient as a backwards runner, how in the world do I POSE backwards?" A great workout, thanks coach.

Griff, rest in peace brother.

Have Fun, Train Hard,


Comment #269 - Posted by: Billy at June 9, 2008 2:45 PM

Do not run backwards on a treadmill! You will wipe out and it's not gonna be pretty.
#32: Pose running is about removing the heel strike. Backwards running is basically POSE running. Backwards running is excellent training if your in sports or run a lot and a great way to strengthen the calves and feet for more POSE running. Should always be incorporated into a running regime, as well as sideways running.

Comment #270 - Posted by: Tom Zanarini at June 9, 2008 2:48 PM

Do not run backwards on a treadmill! You will wipe out and it's not gonna be pretty.
#32: Pose running is about removing the heel strike. Backwards running is basically POSE running. Backwards running is excellent training if your in sports or run a lot and a great way to strengthen the calves and feet for more POSE running. Should always be incorporated into a running regime, as well as sideways running.

Comment #271 - Posted by: Tom Zanarini at June 9, 2008 2:49 PM


15:16 outside in 90 plus degrees.

"Sergeant Travis Griffin Family Fund"
Wright-Patt Credit Union
Building 1224
WPAFB, OH 45433

Thank you Chris Jones, #198 for the above information. RIP Travis, bless your family.

Comment #272 - Posted by: David Sailor at June 9, 2008 2:51 PM


Thankfully I had tried running backwards in rugby training, made this a little bit easier.


Comment #273 - Posted by: Ryan at June 9, 2008 2:52 PM

As r'xd 12:25

Comment #274 - Posted by: rorpen at June 9, 2008 2:53 PM

While many of us (me?) whine about the heat, the cost of a gallon of gas, and the sad state of who knows what pro team, there are warriors like Griff who lay it all on the line, literally. I am humbled by your sacrifice. RIP.

Comment #275 - Posted by: john wopat at June 9, 2008 2:54 PM

32 yom 240 bwt
bike 10 miles
wod as rx'd
time: 14:29
bike 10 miles

R.I.P. Griff and god bless you for your service and dedication.

Comment #276 - Posted by: brian t at June 9, 2008 2:58 PM

rope jump + GWU + CFWU + BWU

WOD as rx'd: 12.05

RIP Travis..

Comment #277 - Posted by: Leroy - Holland - 24yo m 173cm/70.5Kg at June 9, 2008 2:59 PM

Tim McCarver, the baseball announcer, once commented that basketball players suffer very few hamstring pulls because they frequently run backwards to recover on defense. This is a highly functional movement. Moreover, the change in direction forces you to refire muscle fiber while moving, not totally dissimilar from the bike-run transition in a tri. Great stuff.

Comment #278 - Posted by: john wopat at June 9, 2008 3:01 PM

God bless you and your son, Griff.

Comment #279 - Posted by: ProPain at June 9, 2008 3:02 PM

WOD for Griff as RX'd


Haven't run on a track in a long time, so I was a bit unsure of how hard to push it when I started. I was also running on a crude dirt track in the park (402m). I was a bit uneasy the first time I went for the backwards lap -- it sure kept me on my toes...literally. I must have really lost my pace on the third lap -- my times were: 2:39, -2:30, 3:00, -2:35. Next time I will break 10:00 (or I guess I did if I count those as negative).

Ran a few 400s afterwards: 64 sec & 66 sec. I want to get those back down to sub 1:00.

Comment #280 - Posted by: joebot at June 9, 2008 3:10 PM

could have done better...

Comment #281 - Posted by: esteban at June 9, 2008 3:10 PM

800/400/800/400/15:39) 1mile (total with cooldown 25:26) [great fun and great stares after burpee hell]

50 pushups/ 50 situps/ 50 pullups/ 50 squats

Comment #282 - Posted by: budd at June 9, 2008 3:17 PM

as rx'd 14:45

Comment #283 - Posted by: Redding Mark S at June 9, 2008 3:18 PM

as Rx'd 11:21 Was looking for a sub 11:00 time.

Comment #284 - Posted by: Corman at June 9, 2008 3:22 PM

just did the fight gone bad workout for the first time

first time doing wall balls
first time doing box jumps

scored 267 im pretty happy with that number and think i could have pushed myself harder maybe not? lol who ever knows

Comment #285 - Posted by: robattire 21/M/6'2/200 at June 9, 2008 3:23 PM

I like comment number #117
God Speed!

Comment #286 - Posted by: Reno at June 9, 2008 3:24 PM

as rx'd 13:17

Comment #287 - Posted by: dbones at June 9, 2008 3:26 PM

As RX'd outside in Boston ablout 95 degrees 90%humid
10:26 Your control, stability and agility running foward after backward is unmatched! AWESOME WOD

Comment #288 - Posted by: RAMBO 6'2 191 24YRS` at June 9, 2008 3:35 PM

M/53/6'2"/230 lb.
I did today's WOD
For time:
Run 800 meters (.5 mile)
Run 400 meters backwards (.25 mile)
Run 800 meters
Run 400 meters backwards

then just for fun
135 Push Press 10reps
Pushup 20 reps
Glute-Ham Sit-ups 15 reps

5 rounds for time

result - 22:10

Comment #289 - Posted by: Jimslatt at June 9, 2008 3:39 PM

I left out the most imortant part SPEED
"felt like i had on Speals (speed Socks)"

Train Hard Everyone~

Comment #290 - Posted by: RAMBO 6'2 191 24YRS` at June 9, 2008 3:39 PM

Did Saturday's WOD in 14:34, posted thoughts on that day.

Comment #291 - Posted by: gaucoin at June 9, 2008 3:40 PM

I love the Hero WOD's. They are truly inspirational.

RIP Griff.

12:01 as rx'd.

Loved running backwards on the high school track! The first 400 meters hit the quads pretty good, but second felt a lot better, seemed to have made some adjustments....

Reminds me of all the backwards skating drills that my old coaches used to put us through in hockey.

Great WOD!

Comment #292 - Posted by: rd at June 9, 2008 3:40 PM

Remeber those who protect our freedom
as rxd' 11:44

Comment #293 - Posted by: EVQ at June 9, 2008 3:43 PM

Re: #275

Interesting comment. If running backwards reduces the incidence of hamstring pulls (i.e. from tight muscles), I wonder as to the effect it would have on lower back pain/strain associated with tight hamstrings.

Anyone have any insights?

Comment #294 - Posted by: rd at June 9, 2008 3:46 PM


Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

And added 800 run by mistake...
31 minutes.

God Bless you and your family Griff.

Comment #295 - Posted by: Camille at June 9, 2008 3:48 PM

800m 3:34
400m backwards 3:00
800m 4:04
400m backwards 2:57
Total: 13:35

Definitely very interesting, especially turning around after running backwards... my face almost met the track!

Comment #296 - Posted by: Ann-TPark 33/F/137 at June 9, 2008 3:50 PM

I did yesterday's today.


Completed 6 x 12 and 12 in 30:00. I didn't have anything to continue any jumping pull ups otherwise I would have driven on.

Comment #297 - Posted by: Al at June 9, 2008 3:51 PM


As Rx'ed, about 18 minutes. forgot my stopwatch, so that's my best estimate. Ran it at Bordelon Field.

Comment #298 - Posted by: j-seal at June 9, 2008 4:00 PM

As rx 13:40 on the treadmill.

Makes me sad to see a new hero WOD. Rest in peace brother, and God be with your loved ones left behind.

Comment #299 - Posted by: Murray/San Diego/M/31/5'10/185 at June 9, 2008 4:00 PM


14:24 as rx'd

Comment #300 - Posted by: R_Spad at June 9, 2008 4:01 PM

My stopwatch said my time was 0:00:93 so I'm assuming, since my friend finished before me and his time was 12:22, that I double tapped the button when I started.

Time was probably around 15 minutes.

Comment #301 - Posted by: Júlíus at June 9, 2008 4:01 PM


As Rx'd - 13:26

Thanks SSgt Griffin, you made a difference!

Comment #302 - Posted by: toby at June 9, 2008 4:05 PM


made up yesterdays

10 rounds of:

10 burpees
10 pull-ups


pre: wux2
post: nothin

Comment #303 - Posted by: nadia shatila at June 9, 2008 4:05 PM

12:30 400M backwards took as long as 800M forward.

Comment #304 - Posted by: Isaac_OKC at June 9, 2008 4:07 PM


Whoo! First WOD completed legitimately!

Comment #305 - Posted by: Josh at June 9, 2008 4:07 PM


As Rx: 12:39

I'm so sorry for your loss, Elijah. RIP SSgt Griffin.

Comment #306 - Posted by: rjf at June 9, 2008 4:10 PM

thank you Griff for inspiring me to finally start getting my feet under me on WoD's.(subbed rows for all runs until today)


Comment #307 - Posted by: court 28m 6' 230lb at June 9, 2008 4:10 PM


13:55 as RX'd

Comment #308 - Posted by: Mat/33/m/190 at June 9, 2008 4:11 PM

I just switched to Pose a few weeks ago after being injured from marathon training. My 1.5 mile time before was 9:50. My time with Pose (that still needs a lot of work!) I did 10:40. I Saws that CrossFit Eastside just had a Pose clinic last week. Does anyone know of any other clinics in the Seattle area?

Comment #309 - Posted by: Alan, Silverdale, WA at June 9, 2008 4:13 PM


light stretch to warmup at track

as rx'd

3:34 (Fr 800)
3:18 (Ba 400)
4:04 (Fr 800)
3:15 (Ba 400)

14:12 total

Comment #310 - Posted by: Pete - Decatur, GA at June 9, 2008 4:17 PM

Still a day behind. I'll play catch up tomorrow.

Ten rounds for time of:
12 Burpees
12 Pull-ups


Comment #311 - Posted by: Mikey B at June 9, 2008 4:27 PM

Thanks gorillasoph & girl, Nice work, :-)The SYWBASB5000 is a great machine.

Mine is an Integrated Dual Intensity Orbital Treadmill.

With a mirror strapped to my bike helmet (I always wear a helmet when running backwards on a treadmill!), and using Grandma's knitting needles I can manage to programme the thing while still going in reverse. Tried going backwards on the rower, not pretty!

Comment #312 - Posted by: Javan at June 9, 2008 4:34 PM

Scaled it back-and on an eliptical.
400 meters forward
200 meters backward
400 forward
200 backward

Comment #313 - Posted by: Jared at June 9, 2008 4:36 PM

John Wopat, thanks mate, so true. So much focus on ourselves if we're not careful. Not how to live your life is it? Thanks for the life reminder Griff.

Comment #314 - Posted by: Javan at June 9, 2008 4:40 PM

5 rds

135 lb deadlift
400 m run
15 ghd situps

22:03 minus however many seconds it took to fix the ghd machine after it slid forward on me.

Comment #315 - Posted by: toby at June 9, 2008 4:40 PM

Jim 48/M/160 12:54
Mark AKA Hosedragger
28/M/220 20:12

Comment #316 - Posted by: ncsheepdog at June 9, 2008 4:42 PM

oops meant 12 burpees and 12 pull-ups...

Comment #317 - Posted by: nadia shatila at June 9, 2008 4:46 PM

97 degrees in the Heart of Texas today.
How is this WOD to be timed?
With a running clock or splits added together?
Anyway, I used a running clock.
.5 mile
.25 mile (backwards) not as easy as it sounds
.5 mile
.25 mile (backwards)

Comment #318 - Posted by: Robo at June 9, 2008 4:48 PM

14:22 - wow, running backwards is even more difficult than I anticipated...

Comment #319 - Posted by: blatz 29yom/6'3"/220lbs at June 9, 2008 4:51 PM



my thanks to Griff and his family for his honor and service.

Comment #320 - Posted by: MHood at June 9, 2008 4:53 PM

Jodi (F/29/110)

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Time: 16:42

Legs are still sore from when I tripped and fell on the trail run...twice. LOL!!

Comment #321 - Posted by: Jodi Bainbridge - CrossFit Fredericton at June 9, 2008 4:54 PM


Running backwards was awesome!


RIP Sgt Griff

Comment #322 - Posted by: Julie from HC2 at June 9, 2008 4:58 PM

Did the first 800 and 400 backward, second 800, and had to stop at tyhe house on my way by to help clean up sons puke and have a shower with him to clean him up and cool him off. Then went back out and did another 800 run to get heart and legs back up to speed, then my second 400 backward run. I stopped watch to go in the house and for the extra 800, then started clock for the last 400.

Comment #323 - Posted by: jef at June 9, 2008 5:02 PM

30yom, 160#, 5'9"
Tried something different today...
Warm-up (from Rob Shaul's site)
4 rounds at 75#, 85#, 95#, 105# of 6 deadlifts + 6 bent over rows + 6 hang power cleans + 6 front squats + 6 push presses + 6 back squats + 6 push-ups

Then: 800m/400m runs in 16 min.

5 rounds of (135# Squat Cleans x 7 + 15 HSPU) in 18:50

I'm spent!

Comment #324 - Posted by: Pierre D at June 9, 2008 5:03 PM


My deepest condolensces to the Griffin family.

WOD time: 15:33

Comment #325 - Posted by: Jensen at June 9, 2008 5:04 PM

12:32 as rx'd

Comment #326 - Posted by: MarcusG 5'10" 170 at June 9, 2008 5:05 PM


1st backwards running experience. it was quite unsettling. great workout. especially great if you happen to puke running backwards. you don't get any on you!

RIP Griff.

Comment #327 - Posted by: jameshuntsville at June 9, 2008 5:08 PM

10:14 barefoot for first 800m

Also a pr for max deadlift 298lbs

Comment #328 - Posted by: Tim Banfield at June 9, 2008 5:09 PM


As Rx'd: 14:45

I've done backwards running drills for soccer and basketball before, but never 400m at a time! Felt it in my quads the most during, but now that I'm home, my calves are aching!

Comment #329 - Posted by: Haya at June 9, 2008 5:10 PM

29 yom 225#
as rx'd
I hate running but I hate losing another hero even more
I gave it all I had Griff, thank you for doing the same. My thoughts and prayers go out to your family. God speed.

Comment #330 - Posted by: Kuna at June 9, 2008 5:11 PM


As RX'd @ 11:43

RIP hero.

Comment #331 - Posted by: Jim S. at June 9, 2008 5:11 PM

Great WOD

Travis it was a honor to serve with you. If you are interested in donating to his family email me and I will put you in touch with his wife. jtipling1@msn.com

Comment #332 - Posted by: Josh at June 9, 2008 5:14 PM


Prayed for SSgt. Griffin, Elijah and family. May the road rise up to meet you Griff.Thank you for all of the sacrafices you and your fellow warriors have made to protect us.

14:10 as Rx'd on a treadmill. Would like to do this WOD on a track to compare times. Prob a little too cautious on the first backward 400. will do better next time.

Comment #333 - Posted by: RLPack at June 9, 2008 5:15 PM

As rx'd


Not bad, but running backwards was a little difficult. Fun though!

I'll be prayin for Griff's fam tonight. Thanks to people like him, I was able to run tonight, and for that I am smiling.

Comment #334 - Posted by: DaveB m/23/6'1/247 at June 9, 2008 5:16 PM

Manny: 12:15
All for Griff and Elijah and family.
We love our heroes.
Semper Fi!!!

All gave some;some gave all!!!

Comment #335 - Posted by: Manny and Nikki at June 9, 2008 5:17 PM

time 10:37

Comment #336 - Posted by: Adam E at June 9, 2008 5:22 PM


Second week doing xfit and friggin love it! First time to say as Rx'd!

As rx'd 17:20 on treadmill.

Anyone in the Lejuene area doing xfit?

Comment #337 - Posted by: Amber at June 9, 2008 5:23 PM


first day of crossfit


Comment #338 - Posted by: scugs at June 9, 2008 5:30 PM


That was fun.

Comment #339 - Posted by: WJO at June 9, 2008 5:30 PM

something happened. my back is killing me. bad shoes? hard pavement? or really bad form? gonna watch the pose video and hope it explains it. any suggestions?

Comment #340 - Posted by: Haught009 M/25/180/6'1" at June 9, 2008 5:36 PM



tough on legs at the end

Comment #341 - Posted by: pfeifalife at June 9, 2008 5:37 PM

about 6 minutes for each 800 and 400m.
Backwards works the thighs

Comment #342 - Posted by: fatboyslim at June 9, 2008 5:41 PM

Jump rope: 45
WOD as rx'd:
2.42 KM
AVG: 6:04
166 Cal

This was awesome, felt really good. A little awkward trying to run forward again, and the backwards 400M felt longer than the 800M forward!

Right on guys, everyone have a nice rest day tomorrow! Ill be back home tomorrow, perfect timing.

Comment #343 - Posted by: Cory 22/m/165 at June 9, 2008 5:42 PM

Thanks for your service man.


As rx'd


Comment #344 - Posted by: BittyOH- M/24/5'11"/184 at June 9, 2008 5:46 PM

5K row. 19:35. 500m split time after 4K was 1:58. Turned it up for the last 1K to squeak in around 1:57.

OPT - you are fast!

Comment #345 - Posted by: Charles Ottawa, Canada at June 9, 2008 5:48 PM

13:14 as rx'd.
800m - 2:36
400m - 6:30 (3:54)
800m - 10:09 (3:39)
400m - 13:14 (3:05)

A dude at my gym--someone that is over 175 lbs--got a 9:02. I was in shock.

Comment #346 - Posted by: Justin McCallon at June 9, 2008 5:53 PM

As rx'd
14:34 102deg
This was a fun wod. A really cool way to mix it up and keep the body guessing.

Ran .5 mile to the track and .5 mile home.

Comment #347 - Posted by: BPemberton at June 9, 2008 5:53 PM

18:32 as rx'd

Legs could barely do backward runs.

Comment #348 - Posted by: brian at June 9, 2008 5:56 PM

I met one of the owners of Foundation Crossfit at my gym today. It was nice to meet you Andrew, thanks for the tips on my muscle ups. Lysa and I look forward to going to one of your classes on the other side of the water sometime soon.

Have Fun, Train Hard,


Comment #349 - Posted by: Billy at June 9, 2008 5:56 PM


as Rx'd 18:39

OK the bacon, cheese, and ranch fries and boneless wings for dinner definitely didn't help here. but if you have not had Hurricane Wings you need to come visit Florida and grab some.

Comment #350 - Posted by: Rob, Jax at June 9, 2008 6:06 PM


I did the WOD a little late, but it was still hazy, hot and humid at 89 degrees. After the first 400 m backward run quads felt like they were going to rip in half.

As rx'ed
13:10, thank god tomorrow is a rest day, sort of

Comment #351 - Posted by: Larry-Crossfit-suffolk at June 9, 2008 6:07 PM

Nadia comment 300, where in the PNW are you?

Have Fun, Train Hard,


Comment #352 - Posted by: Billy at June 9, 2008 6:08 PM

12:40 as rxed

Comment #353 - Posted by: KSC at June 9, 2008 6:11 PM

as rx'ed

Comment #354 - Posted by: mdf at June 9, 2008 6:12 PM


WOD as rx'd

WOD as rx'd


Comment #355 - Posted by: Haas_Greeley,CO at June 9, 2008 6:20 PM

as rx'ed
13:02 for me
13:55 for Howell

practice some kipping pull-ups at the school we ran at under bleachers. great location for group wod's.

Comment #356 - Posted by: CenterHorse at June 9, 2008 6:20 PM


as rx'd

Comment #357 - Posted by: logan at June 9, 2008 6:22 PM


Griff: 12:20 nice quad and gastroc burn

To family of our fallen Hero, may our Lord comfort you and give you peace. My prayers are with you. Fair winds brave warrior.

To all Crossfitters considering the Kettlebell Cert with Jeff and Maureen Martone, do it!! It could not have been better, and the Martones could not have been more enjoyable. Thanks to the Martones and to Steve and Caleb at Crossfit CHF in Maryville, TN. Top notch coaches and facility!!

Comment #358 - Posted by: Jay M. in SC at June 9, 2008 6:22 PM

God bless SSgt Travis L. Griffin and his family our prayers are with them.
rx'd 13:33
60 incline push ups
2 minutes jump rope
Coach this is a great work out, I had forgotten how great this is for your shins. Back in the late 70's I was running 5-6 marathons a year and kept getting very bad shin splints. I went to a running store in the San Fernando Valley and meet Laslo Tabori. He was the 3rd guy to break the 4 min mile and an Olympic coach. He told me there are only two real good ways to correct shin splints. One was to take a one gallon paint can and hook it through an old pair of running shoes and lift your toes up and down, slowly filling it with gravel. By the time you could do 50 lifts on each foot with the can full you would never have shin splints again. The other was to train by running backwards 1/4 mile after every 3-miles, then after 2-miles and finally after 1-mile. So if you ran 6-miles forward you would 3/4 miles backwards, this was for a solid month. Did both and have never had a shin splint since. Thanks for the memory.

Comment #359 - Posted by: roger strand at June 9, 2008 6:24 PM


cfwu x 3

as rx'd


Great WOD - thanks coach!

Cf is the best!

Comment #360 - Posted by: tim p_az at June 9, 2008 6:24 PM


as Rx'd


Comment #361 - Posted by: Stu at June 9, 2008 6:27 PM


as Rx'd

Comment #362 - Posted by: Stu at June 9, 2008 6:28 PM


13:25 as rx'ed

Comment #363 - Posted by: FnTX at June 9, 2008 6:29 PM



Comment #364 - Posted by: Sullinator at June 9, 2008 6:30 PM

I've been wanting a road bike for a really long time. I finally found one on Craig's List that fits me (I'm 6'5) and doesn't cost me a small fortune so I bought it today and rode it around for half an hour as a warmup.

Pardon me as I relish in this, but I don't get to say this very often:

AS RX'D: 16:34
- Chad

Comment #365 - Posted by: chad m/29/6'5/220 at June 9, 2008 6:30 PM


15:10 as rx'd

Comment #366 - Posted by: Eric at June 9, 2008 6:32 PM

as rx'd

Comment #367 - Posted by: Joey N. at June 9, 2008 6:36 PM

A day behind posting. Both did yesterday's WOD on time; details just posted there.
No WOD for Jeff today; will make it up tomorrow

Joh 48/68"/155
As Rx'd 16:17

Comment #368 - Posted by: John Folchetti at June 9, 2008 6:38 PM

about 16 minutes. At the beach so guessed at distances...

Comment #369 - Posted by: stephen at June 9, 2008 6:39 PM

So I can barely walk backwards much less run running backwards, on a treadmill is out, perhaps running backwards around a basketball court at 5am is a good thing? I guess I will find out tomorrow? Basketball court is 50'x94'. Anyone good at math.

Comment #370 - Posted by: Paul Mike at June 9, 2008 6:39 PM

Gym closed today.

crunches for situps
supermans for back extensions
pushups for dips
no pullups

WOD - as Rxed

~16:13 (didn't stop the stopwatch when finished...)

Comment #371 - Posted by: rbst M/32/5'10"/192 at June 9, 2008 6:40 PM

as rx'd:





Comment #372 - Posted by: nutfam at June 9, 2008 6:40 PM


15:10 as rx'd

Comment #373 - Posted by: Nicolas Kizzee at June 9, 2008 6:41 PM

As rx'd

Comment #374 - Posted by: Mark & Theresa at June 9, 2008 6:44 PM



Comment #375 - Posted by: Ticotexas at June 9, 2008 6:44 PM

Rest In Peace Sir.


To all you sheepdogs standing a watch, God Bless and stay safe.

Comment #376 - Posted by: Mak at June 9, 2008 6:46 PM


as rx'd

Comment #377 - Posted by: Daniel Susskind at June 9, 2008 6:47 PM

Total time: 16:50

Comment #378 - Posted by: jgebbie at June 9, 2008 6:48 PM

what was griff's afsc?

Comment #379 - Posted by: jay at June 9, 2008 6:50 PM


12:13 at CF Atlanta

Comment #380 - Posted by: bpgpitt at June 9, 2008 6:50 PM


Comment #381 - Posted by: Robert L. 47/173/69" at June 9, 2008 6:52 PM

15:30 w/ runs @ 8.5 mph, backwards runs not so sure...

Comment #382 - Posted by: kevin o at June 9, 2008 6:52 PM


as Rx'd


Goal was 13:00. Underestimated the back pedaling, never done it at those distances.

Comment #383 - Posted by: COS at June 9, 2008 6:54 PM


Larry, eexxxxcceellleeenntt!! you did great! I knew you would,-come get some! sorry I missed you guys tonight -see you thursday nite! Enjoy your rest day!
BE SAFE!-- lisa

Comment #384 - Posted by: Lee-crossfit suffolk at June 9, 2008 6:57 PM

12 minutes after doing the "clean" wod from the other day

Comment #385 - Posted by: dyagg at June 9, 2008 7:00 PM

Rx'd 14:48 backwards was different

Comment #386 - Posted by: troy at June 9, 2008 7:02 PM


Comment #387 - Posted by: tom at June 9, 2008 7:07 PM

I DID MY FIRST MUSCLE-UP TODAY! I've had the rings for a week and thought it would take months to accomplish one. I'm so pumped I want to tell everybody. Too bad none of my friends even know what one is.

Comment #388 - Posted by: Jason 6'0" 194 34 chicago at June 9, 2008 7:10 PM


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 17:03, run at high school track.

Comment #389 - Posted by: blades at June 9, 2008 7:10 PM


Comment #390 - Posted by: Neil in Lakeland, Florida. at June 9, 2008 7:12 PM


As rx'd 10:26

Comment #391 - Posted by: Tito at June 9, 2008 7:14 PM


As rx'd 13:16

Comment #392 - Posted by: Steve at June 9, 2008 7:17 PM

In boots and a weighted backpack: 19:00

RIP SSgt Griffin

Comment #393 - Posted by: cw at June 9, 2008 7:17 PM


Comment #394 - Posted by: TJO at June 9, 2008 7:18 PM


as Rx'd 13:27
day 5 crossfit

Comment #395 - Posted by: TS at June 9, 2008 7:20 PM

12 minutes. running backwards was interesting, definately got some strange looks. overall I really liked this one.

Comment #396 - Posted by: Stephanie B at June 9, 2008 7:23 PM


Rain finally stopped, humid, 69 degrees

As rx'd:

800m - 3:45
400m - 3:50
800m - 4:25
400m - 3:42


Comment #397 - Posted by: Rick Cantu at June 9, 2008 7:25 PM

14:10 as req'd

Sub par effort
Back is out big time

Comment #398 - Posted by: Sofa King at June 9, 2008 7:31 PM

Whoops post #356, I posted 13:30, that was actually a split up to the last 800, correct time was 16:40. A lot slower but definitely more realistic.

Comment #399 - Posted by: roger strand at June 9, 2008 7:32 PM


As rx'd:


Comment #400 - Posted by: Angela Horswill at June 9, 2008 7:32 PM


As Rx'd: 12:49

Sarah (f/22): 16:45

I actually really enjoyed this one. I'm recovering from a cold, and gearing up for a triathlon this weekend. Woo!

Comment #401 - Posted by: Matt Laney at June 9, 2008 7:38 PM

as rx'd 13:35

as rx'd 16:58 first WOD as rx'd

Comment #402 - Posted by: Ben L at June 9, 2008 7:39 PM

10:50 as rx'd

11:32 as rx'd

Comment #403 - Posted by: TnT in MD at June 9, 2008 7:45 PM

11:52 total, and I did yesterdays workout an hour and a half earlier before this one, completed in 29:29.

Comment #404 - Posted by: Anthony Oteri 5'11 180 lbs 27 at June 9, 2008 7:49 PM

did yesterday's right before this so i just pushed this one as best as I could.

Comment #405 - Posted by: WilliamSymington at June 9, 2008 7:56 PM

Counts for 2. 1-6 today and subbed on eliptical (no place safe to run backwards outside)
-35min, 4min forward, 2min reverse.
-399 / 40%
-159 / 151
-24:14 time in zone

Comment #406 - Posted by: gryf at June 9, 2008 7:57 PM

16:47 Not ready for that one.

Comment #407 - Posted by: SJV at June 9, 2008 8:06 PM

Earlier in the afternoon I did one rep max for press and deadlift.

Was able to get a 100 lb press (I think I can do 105 if it's the right day) and I got a 250# dead. That is a PR!!

Then later did Griff:


Half of our route is a hill too so this was challenging, not to mention having to watch out for the curb and cars..and eachother!

My running is improving. Need to keep working on it for the Games though!

CrossFit 801

Comment #408 - Posted by: Miranda 801 at June 9, 2008 8:09 PM



Up and down the street. First 800 was 3:00. Lost track after that.

Comment #409 - Posted by: Caleb T. at June 9, 2008 8:10 PM

As Rx'd: 11:29

Worried about falling down in neighborhood streets with gusting winds in Pacific NW...pinecones everywhere. Then, cooling off post completely ate it on my loopy shoelace. Perfect.

Comment #410 - Posted by: Joel B. at June 9, 2008 8:12 PM


Time: 12:37 as RX'd

Ran this one on a high school 400 meter track. Strided out my 2nd reverse 400 and cut about 25 seconds off from my first one. The body is a little spent from this weeks upper body abuse. I'm looking forward to the rest day.

Comment #411 - Posted by: Brent Maier at June 9, 2008 8:13 PM


As Rx'd 12:34

The dust storm finally let up so I did this one after catching up on the burpee/pullup WOD earlier today. My quads are screaming. It was amazingly nice this morning, clear and cool.

Comment #412 - Posted by: Jes at June 9, 2008 8:14 PM


run 800
backward 200
walk 200
run 800
walk 200
backward 200

13:53 min total. phoned it in a little, but i'm still getting over some mild food poisoning. wasn't sure i'd be able to keep the valves shut if i pushed it too hard.

Comment #413 - Posted by: Stobber at June 9, 2008 8:14 PM

as rx'd


Comment #414 - Posted by: WarFit at June 9, 2008 8:21 PM

12:40 w/boots and utes

Comment #415 - Posted by: Julian at June 9, 2008 8:40 PM

Running backwards was very diffrent..not to mention the crazy looks I got from everyone..Really tired from the Cert. this weekend in San Diego..but I still went out there and did it & I made sure to wear a crossfit shirt..

Comment #416 - Posted by: Dannie F/34/5'2/ 130 at June 9, 2008 8:40 PM


As Rx'd 15:12

Lots of time on my toes running backwards...

Comment #417 - Posted by: Eddie at June 9, 2008 8:41 PM


Worked hard for "Griff"

Straighter lines on the back pedal could cut some time. POSE running working well. Usually left hip hurts badly after runs like this. However, I have been 'zoning' since the May 31st Cert. Feel great and recovering well.

12:13n as Rx'd

Comment #418 - Posted by: shanedog at June 9, 2008 8:46 PM



Comment #419 - Posted by: N8CR303 at June 9, 2008 8:49 PM


Griff as rx'd at the local university track


Splits 2:58/2:26/3:40/2:30

Felt like death and burning quads during the workout, but about 5 minutes after I was wondering why I didn't go harder.


Comment #420 - Posted by: TripMN at June 9, 2008 8:51 PM


12:13 as Rx'd

Straighter lines would shave off some time. Feel much better these days because of nutrition. I have been 'zoning' since the May 31st Cert. Feel great.


Comment #421 - Posted by: shanedog at June 9, 2008 8:52 PM

A humbling 13.39 as Rx'ed. Looking goofy running backwards was the least of my worries, as I know the neighbors already think I'm a little off, and they are not wrong, but at least I didn't run into a hole, off the curb or, and I mean this with complete respect, an IED.

3.39/3.04/3.59/2.57. 93 degrees and humid, thought I was moving OK on round one, then saw the time ...

It's a good day to be alive and relishing the freedom we've been given.


Comment #422 - Posted by: Apolloswabbie 6'2" 210 44 yoa at June 9, 2008 8:56 PM

Thought I was going to be the only one running backwards around the track. There were no less than 5 other couples doing this WOD while I was there!

Need to work on this backward run thing...

as Rx'd 15:58

Comment #423 - Posted by: Mike 47/5'9"/170 at June 9, 2008 8:57 PM

Crystal H.
(F/125/24) 10min

Comment #424 - Posted by: crystal hammer at June 9, 2008 9:00 PM


@ home, runs on TM, had diahrea tonight, didn't time it, took no breaks.

Comment #425 - Posted by: fireguy37 at June 9, 2008 9:12 PM

33/M/204 Chicago
14:49 - Could have gone faster and next time I will. Also threw in deadlift- 135X5, 225X5,315X5, 225x5,135X5.
Bench press 135X10, 225X5, 260X5, 250X5.

Comment #426 - Posted by: Patrick Donovan at June 9, 2008 9:19 PM

46 - 6' - 210#

CFWU X 3 (Good intensity)

As Rx'd: On dirt track


Rest easy young Warrior!

Comment #427 - Posted by: wtp at June 9, 2008 9:25 PM

Ridiculously hot today...101 at around 3 and I did this at around 6 and came home and thermometer said 94.

Total time was 18:15.

Comment #428 - Posted by: MC Warsaw 23/m/6"/230 at June 9, 2008 9:25 PM


Comment #429 - Posted by: Blaire Martinovich at June 9, 2008 9:42 PM

10:35 as rx'd. Ouch.

Comment #430 - Posted by: Nick 24/M/205 at June 9, 2008 9:44 PM


Your sacrifice will not be forgotten.


as rx'd
Running backwards is a strange feeling.

Comment #431 - Posted by: emac at June 9, 2008 9:51 PM

as rx'd:


Comment #432 - Posted by: Mason at June 9, 2008 10:08 PM

My first Hero workout.
Feels good doing it in Iraq.

Comment #433 - Posted by: MARK at June 9, 2008 10:12 PM

"TRX Force Suspention Trainer" warm up/stretch (awsome piece of equipment).

Then Griff as rx'd:


Comment #434 - Posted by: Greg at June 9, 2008 10:14 PM

as rx'ed: 14:05. Calves are killing me.

Comment #435 - Posted by: Bobach at June 9, 2008 10:24 PM


For some reason I forgot the numbers and ran 200's backwards instead of 400's.

Comment #436 - Posted by: Sven_24/m/195/6'1" at June 9, 2008 10:31 PM

RIP Griff


Comment #437 - Posted by: stu at June 9, 2008 10:40 PM



8:00 pm, around the neighborhood

Comment #438 - Posted by: Mary at June 9, 2008 10:53 PM


Short rest in between each. 10:08

Comment #439 - Posted by: Mark Perrault at June 9, 2008 11:40 PM


hmm, I can do better.

Comment #440 - Posted by: glyn at June 10, 2008 12:50 AM

as RX'd


Comment #441 - Posted by: T. Post at June 10, 2008 1:22 AM

12:30 around my neighborhood. I can't tell if this is sweat or rain.

Comment #442 - Posted by: George at June 10, 2008 2:28 AM

hilly neighborhood run course.


Comment #443 - Posted by: GW at June 10, 2008 2:39 AM

12:33 as RX'd
very hot in NC.
speed w/o with son(10 & kid's x-fitter)- he ran 4 x 200m (:47,:45,:44,:39.5)

Comment #444 - Posted by: Will at June 10, 2008 2:49 AM

As rx'd: 16:20

Comment #445 - Posted by: Rainer at June 10, 2008 3:36 AM


Comment #446 - Posted by: Rusty at June 10, 2008 3:58 AM

14:30, as rx'd.

RIP Griff.

Comment #447 - Posted by: rpo at June 10, 2008 4:00 AM


Time: 13:30

My first time doing CrossFit a couple of friends told me about it. Going active Army in Jan. and need to get in shape sooner rather then later. Anybody have any other suggestions?

God Speed, and Thanks SSG Griff. Bless your devotion to our country and your family.

Comment #448 - Posted by: JNoss at June 10, 2008 4:41 AM

newbie to crossfit... zrip griff. time of the WOD 14:22

Comment #449 - Posted by: CStan at June 10, 2008 5:14 AM



Comment #450 - Posted by: elwood at June 10, 2008 5:34 AM


Rx'd - 15:44 (on treadmill, took backwards a little slow to get used to it)

post - WOD
--wall ball 15lbsx15, 15 HSPU, 50 mix ab exercises - 3 sets
--50 double unders (still practicing) and 50 ab exercises

Comment #451 - Posted by: DJB at June 10, 2008 5:34 AM

51 yoa new guy, 180, 5'08

Could not make myself run backwards on a treadmill...lol! Ended up doing a BFL cardio run on the treadmill (scale of intensity 5-9 for three runs, 5-10 for last). Good workout anyway!

Comment #452 - Posted by: Ron F. at June 10, 2008 6:03 AM


On a track, 16:30. Surprisingly fun, especially after it was over!

Comment #453 - Posted by: smel at June 10, 2008 6:08 AM


Comment #454 - Posted by: splint at June 10, 2008 6:08 AM


Comment #455 - Posted by: Lance W. at June 10, 2008 6:15 AM

Two Steps Forward One Step Backwards


"Fall seven times, get up eight." - Japanese Proverb
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams
"The gem cannot be polished without friction, nor man perfected without trials." - Chinese Proverb
"Never give in. Never. Never. Never. Never." - Winston Churchill
"Great works are performed not by strength but by perseverance." - Samuel Johnson

Comment #456 - Posted by: jimmy at June 10, 2008 6:18 AM


As Rx'd 12:00

backwards running, oh the memories of hockey conditioning for Juniors...

As Rx'd 12:47

Comment #457 - Posted by: Troy T at June 10, 2008 6:20 AM


didnt make it yesterday, woke up early today and did it. running up hills backwards sucks.

half mile fwd/half mile backward.



Comment #458 - Posted by: Vance Adcock at June 10, 2008 6:46 AM

11:50 as Rx'd Thought I was done after 2nd 800m run looked @ the clock and thought i kicked some but than my wife ran by me and said "not finished stud" aaaaahhhhhhhhhhhhhhhhhhhh. Duh

Comment #459 - Posted by: Bodyfit at June 10, 2008 6:47 AM

Trav...you will be missed brother. We made a lot of memories together. Until the end brother, until the end.

To all of you, thanks for honoring Trav this way. He was a very special man. He was my bro and bestfriend.

Comment #460 - Posted by: Jeremy at June 10, 2008 6:52 AM

All gave some, some gave all.
RIP SSGT Griffin
Semper Fi!

Strapped FLAK(with the full load up, minus ammo) on.

Time: 15:05 min

Comment #461 - Posted by: Yuriy at June 10, 2008 7:00 AM


Run 800m
Run 400m backward
Run 800m
Run 400m backward


Dan D.

Comment #462 - Posted by: Dan D. at June 10, 2008 7:15 AM

Warm-up: stretching, deep breath, 3-2-1-go!

WOD: Griff, at high school track

800m forward: 3:16
400m backward: 3:28
800m forward: 3:51
400m backward: 3:22

Total: 13:58

I notice my 800s got a lot slower but my 400s actually got faster. I think running backward just got more familiar. Here's to neuromuscular adaptation.

RIP, Griff. Thank you.

Comment #463 - Posted by: PG - 30/M/5'10"/182 at June 10, 2008 7:21 AM

side-aches and lots of funny looks from neighbors driving by... 14:13

Comment #464 - Posted by: JENNY O. 37F/125# at June 10, 2008 7:28 AM

16:47, 2nd 800m run pretty slow. calves will feel this one.

Comment #465 - Posted by: mtvet at June 10, 2008 7:55 AM


12:31 as Rx'd

Comment #466 - Posted by: Clark Daniel at June 10, 2008 7:55 AM



Comment #467 - Posted by: Jesse at June 10, 2008 8:08 AM

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Comment #468 - Posted by: House/40/74/225 at June 10, 2008 8:10 AM

back and then some bi's(gasp!)

then wod as rx'd 10:42

after 1st 800m: 2:56
after 400m backwards : 5:10
after 2nd 800 : 8:20
after 2nd 400m : 10:42

Comment #469 - Posted by: patrick 26/m/6'1'/182 at June 10, 2008 8:11 AM

as rx'd 17:16 can't run backwards for shit.

Comment #470 - Posted by: Lisa at June 10, 2008 8:33 AM

as rx'd

time 13:14

Comment #471 - Posted by: Paul S_29/185/6'0 at June 10, 2008 8:39 AM


14:05 as Rx'd. Fun one :)

Comment #472 - Posted by: Al at June 10, 2008 9:04 AM

Thank you Griff

29 yom, 180 lbs


ran 800m, 800m backwards, 800m

Comment #473 - Posted by: Jeff Weltmer at June 10, 2008 9:36 AM


a day late on this cycle...

11:54 as rx'd.

Comment #474 - Posted by: SAT at June 10, 2008 9:56 AM



done on a treadmill

Comment #475 - Posted by: bearcat at June 10, 2008 10:00 AM



Surprised how much going backwards effects your legs. It did seem to help me limber for the 2nd 800. For somereason it was alot faster then the 1st.

Get some, Go again!

Comment #476 - Posted by: DJ at June 10, 2008 10:14 AM

anyone on here from Colorado?

Comment #477 - Posted by: Maverik at June 10, 2008 10:24 AM

Age 52/BW 250# Fair winds and following seas, SSgt Griffin, Semper Fi. "GRIFF" as rxd 21:47. Finished off with 100 yds forward/100 yds retro to make 30 minutes.

Comment #478 - Posted by: Stan K at June 10, 2008 10:32 AM


Comment #479 - Posted by: Jonas Cronfeld / Crossfit Copenhagen at June 10, 2008 10:41 AM

Don't know the time because I completed it in miles. (.8) miles and then (.4) miles for the backwards. I Ran the forwards part on 8.5 and the backwards part on 5.0.

Comment #480 - Posted by: Colter at June 10, 2008 10:43 AM


WOD, Outdoors on a 400 out and back that I just made up, a nice hill at the beginning and end for extra fun going backwards. The 800 after going backward felt like I had a giant weight removed from my body. My legs feel this all around.

Comment #481 - Posted by: davej at June 10, 2008 10:46 AM

12:41 - treadmill 2%

Comment #482 - Posted by: ChadC at June 10, 2008 10:52 AM



Scaled to half the workout: 800m forward, 400m backwards.

99 degrees F.


Comment #483 - Posted by: Charlie at June 10, 2008 10:59 AM


Indoors on 100 yd. track.

13:11 as Rx'd

Performed with a heavy heart and humble thanks.

Comment #484 - Posted by: bingo at June 10, 2008 11:08 AM

Don't know the time because I completed it in miles. (.8) miles and then (.4) miles for the backwards. I Ran the forwards part on 8.5 and the backwards part on 5.0.

Comment #485 - Posted by: Colter at June 10, 2008 11:35 AM

24 degrees C/76 F - Withdean running stadium
Full of food and raging hayfever

Hurdlers, sprinters and javelin throwers had a good laugh at the backward runs - worked out technique for backwards more efficiently on 2nd round.

Comment #486 - Posted by: BrightonGeoff at June 10, 2008 11:37 AM

To Griff and his family.
Thanks you for your sacrafice.

Comment #487 - Posted by: TrevorW at June 10, 2008 12:00 PM

Jeff @ home
Runs outside

Runs outside

Comment #488 - Posted by: Jeff & Charity @ CF Snohomish at June 10, 2008 12:43 PM


As RX'd 11:13.
Maybe could have knocked off 30 sec or more if it wasn't so hilly, running backwards uphill leaves quite a feeling in the quads.

Comment #489 - Posted by: MikeD @ CF Ramstein at June 10, 2008 1:04 PM

"...the Lord is with you, O valiant warrior."

Comment #490 - Posted by: Moose Actual at June 10, 2008 1:26 PM


Comment #491 - Posted by: struth at June 10, 2008 1:27 PM

14:28 as rx'd

Comment #492 - Posted by: tejanostylin at June 10, 2008 1:27 PM


Dont have a clue if distance was right.

Comment #493 - Posted by: Steven K at June 10, 2008 1:40 PM


My distance was pretty close. Finished in 20 minutes. Did not help that it was about 96 degrees here in NC.

Comment #494 - Posted by: Bob B at June 10, 2008 1:49 PM

16:37 (in the rain)

Threw in an extra 800m at the end for good measure.

Comment #495 - Posted by: Dan at June 10, 2008 1:58 PM


As RX'd: 15.00.7 min
...for sure it was "sub 15min" as it took time for me to push the END Button on my stopwatch.

Ran Dirt Track

Completed: WOD 9pm 6/9/08

Comment #496 - Posted by: DorothyinOZ at June 10, 2008 2:00 PM

My "Heartfelt" Thanks to Griff (May you Rest in Peace)
...and all those who dedicate their lives to protect our country.

Comment #497 - Posted by: DorothyinOZ at June 10, 2008 2:06 PM

M 38YOA/5'8"/181
14:43 as Rx'd
additionally: 21 dead hang pullups
5 miles in 39:15
total distance run 6 1/2 miles for the day. Rock and Roll 1/2 marathon is one day closer.
hello to Team Mosul from Hanover PA.


Comment #498 - Posted by: Paul G at June 10, 2008 2:14 PM

As RX'd, 15:16.

Though I never had the chance to meet him, SSgt Griffin soundly kicked my tail last night. God Speed, Griff.

Comment #499 - Posted by: Shane Sargent at June 10, 2008 2:36 PM

ran 3 x 800m @
3:20 3:24 3:37

Comment #500 - Posted by: jb305 at June 10, 2008 3:04 PM


Comment #501 - Posted by: Denise at June 10, 2008 3:31 PM


Comment #502 - Posted by: freddy c._one world at June 10, 2008 3:37 PM

15:47 as rx'd

Comment #503 - Posted by: EdC at June 10, 2008 4:09 PM


w/u CFWUx1 -- i was going to do 2, but thought i would puss out on the WOD. i felt like i was procrastinating.

i did NOT want to do this WOD. lots of things i am bad at and i found a new one -- backwards running. i'm what some people would call "clutsy" -- i lack grace and fight hard to not fall on my face on most days. running backwards for time was torturous -- i was SO slow, walked some parts (there were big clumps of grass/holes in some areas of the fields i was using by my house.)

BUT, it is a new hero workout. it needed to be done. thank you, griff.


Comment #504 - Posted by: colleen 32/f/160/68" at June 10, 2008 4:10 PM

CFWU x 2

Total time 13:36....way tougher than I thought it'd be.

Comment #505 - Posted by: Greg 6'2/185/m/29 at June 10, 2008 4:20 PM

At the highschool track, 6:32-6:34
Really felt the running backwards surprisingly hard in the thighs.

Comment #506 - Posted by: Doug at June 10, 2008 4:37 PM

as Rxed

Comment #507 - Posted by: Adc (CrossFit Sydney) at June 10, 2008 5:05 PM

35/m/70/175 5003 feet 95 degrees F

Comment #508 - Posted by: focomichael at June 10, 2008 5:14 PM

M/5'10"/175 lbs/ age 20

10:53 As Rx'd at the local track.

i may rethink doing this at 6:00 next time though...kinda hot

Comment #509 - Posted by: DA at June 10, 2008 5:18 PM



could have gone faster-never ran BACKWARDS on a treadmill!! will try again to be at 12:00 or under, just because!

Comment #510 - Posted by: keithinator at June 10, 2008 5:36 PM


Comment #511 - Posted by: domer at June 10, 2008 5:50 PM

I felt like the turns backwards were the smallest, most deliberate steps I've ever taken.

Comment #512 - Posted by: Kinkaide at June 10, 2008 5:52 PM

RIP Griff


slow 1/4 mile and dynamic stretching

1/2 mile forward
1/4 mile backward
6:29 total

1/4 mile of sprints and slow trot to finish. 98degrees in CT put a dent in my plans to finish.


Comment #513 - Posted by: MCORRY at June 10, 2008 5:59 PM


Comment #514 - Posted by: Wade at June 10, 2008 6:08 PM

god bless you Griff
thank you for your sacrafice
my prayers to your family

Comment #515 - Posted by: rob shin at June 10, 2008 6:17 PM

San Diego cert. was amazing!!! This was my second level 1 cert.. I have to say I got more the second time around!!! Thanks to all the instructors!!! The CrossFit community is AMAZING!! Met so many great people!!! Amanda, you're awesome!! It was great to meet you!!


Christine Jaynes

Did "Griff" as rx'd: 14:25

Comment #516 - Posted by: chrissy_f/36/137/5'7" at June 10, 2008 6:19 PM

I timed 16:44 but thats after about 1/4 of the way into my second lap I realized that my timer had stopped at 17 seconds, so I don't know exactly what my time was. Figure about 1:45-2:00 was cut out, so about 18:30-18:45


Comment #517 - Posted by: Forge - M/19/212/6' at June 10, 2008 6:38 PM


As Rx'd

I also did an extra 800m total: 24:00

Comment #518 - Posted by: ntothed at June 10, 2008 7:13 PM

800 (3:57) rest (55 sec) 400 (3:16) rest (1:15) 800 (4:42) rest (45 sec) 400 (3:02).

17:56 tot

Comment #519 - Posted by: ecp2 at June 10, 2008 7:28 PM

M 35/226

no sitter for the kids, had to row.


Comment #520 - Posted by: S.Seumae at June 10, 2008 7:28 PM


great jelly legs but pushed myself as it is a Hero WOD.

RIP Griff

Comment #521 - Posted by: Rookie at June 10, 2008 7:35 PM

As rx'd: 13:05

Comment #522 - Posted by: fishnhat at June 10, 2008 7:36 PM

18:30 on treadmill

Next time on track. I wasted a solid 1-2 min. trying not to bust my ass.

Comment #523 - Posted by: Dan M/40/182 at June 10, 2008 7:41 PM


Interesting WOD. Will be a useful drill to practice occasionally.

800 M warmup

WOD as rx'ed: 14:36

Noticed that the backwards pace was almost exactly 50% slower than forwards.

Comment #524 - Posted by: Rob F at June 10, 2008 7:43 PM

12:15 as rx'd.

Comment #525 - Posted by: mckleroy at June 10, 2008 7:47 PM


"griff" as rx'd:
on a high school track...
pr 800m: 2:41

Comment #526 - Posted by: mackey at June 10, 2008 7:53 PM

As Rx'd: 15:30

Comment #527 - Posted by: RavDiggity at June 10, 2008 7:55 PM


As Rx'd


Comment #528 - Posted by: amped at June 10, 2008 8:03 PM

Hero's w/o "GRIFF"

Comment #529 - Posted by: flygrl at June 10, 2008 8:03 PM

As Rx'd: 16:30

Comment #530 - Posted by: maz at June 10, 2008 8:44 PM

Ad Rx'd: 16:30

Comment #531 - Posted by: maz at June 10, 2008 8:45 PM

15:25 but wasn't able to run backwards due to the potential of busting my ass running backwards! Needed a track!!

Comment #532 - Posted by: Curtis at June 10, 2008 8:54 PM



Comment #533 - Posted by: DocMo at June 10, 2008 8:54 PM



Comment #534 - Posted by: JC at June 10, 2008 9:13 PM

MGySgt. USMC M/46/202

As Rx'd
Working on staying forward using the POSE method.

Sucked wind hard while thinking of a man I did not know, yet regardless of service I did know him as a brother in arms. Griff OooRahh

Comment #535 - Posted by: W.D. at June 10, 2008 9:18 PM

CFWU x2 + streching for 5 min, GHD's for sit ups, added in a few HSPU for practice, as well as some knees to Elbows.

K, NOT A RUNNER but will run. The temperature today in our lovely Pacific Northwest was WET and about 46 degrees. That being said
Total time : 17:36
My first 800 meters was faster than my second 800 meter run but oddly, my second 400meters was faster that my first 400 meter run.
Great exercise. Would love to see that one again on a sunny day ;-?)

Comment #536 - Posted by: Lysa at June 10, 2008 9:41 PM

as rx'ed


Comment #537 - Posted by: deric in austin at June 10, 2008 9:47 PM

ok i never considering myself a marathon runner, but was def a sprinter in high school, running a 4.66 40yd dash.

And I know this is long distance running, but how are people who are 3 inches taller than me and a FULL 80 lbs heavier running this so fast? Please e-mail an answer it's like losing my sanity reading some of the responses.

Comment #538 - Posted by: JC at June 11, 2008 2:04 AM

All gave some, some gave all..... so we could live free. My deepest condolences to SSgt Griffins family and unit.

SPC Cosper, James
C Co 1-160th Infantry(L)

Comment #539 - Posted by: SPC Cosper, James at June 11, 2008 2:35 AM


RIP brother.

Comment #540 - Posted by: westxun at June 11, 2008 4:23 AM

Did this one after todays deadlift WOD on an outside track. Beautiful Icelandic summer day.

Time 11:13

Comment #541 - Posted by: LeifurGeir/M/38/6'1"/200 at June 11, 2008 5:02 AM

as rxed- on treadmill, always fun flipping backwards mid stride.

Dustin 6'4/m/200/25- 12:12
The Keith 6'3/m/200/40- 12:30

Comment #542 - Posted by: Dustin Burnham at June 11, 2008 5:13 AM

Total time for this workout (first time out)

14 minutes

thoughts & prayers are with the family
R.I.P Griff

Comment #543 - Posted by: Kirra at June 11, 2008 5:27 AM

As rx'd, on a treadmill, converting to English distance units; accidentally went .32 mile on the first backward segment.


Comment #544 - Posted by: justinrocks M/34/174/6'1" at June 11, 2008 5:50 AM


Comment #545 - Posted by: Rosie in Atl at June 11, 2008 5:53 AM


Comment #546 - Posted by: LONG SX at June 11, 2008 6:16 AM

as rx'd

Quads say OUCH!

Comment #547 - Posted by: climbonadime at June 11, 2008 6:25 AM



Comment #548 - Posted by: cak at June 11, 2008 6:37 AM

First time I can say this:

AS RX:ED 14:03

LOVED IT! GRIFF is GREAT...God bless him & God speed

Comment #549 - Posted by: MDMelissa f/44/120/almost 5'4" at June 11, 2008 7:11 AM

Did this 2 days ago and wasn't paying attention and thought we had to do 3 rounds of 800m and 400m. Time for 3 rounds was 20:32. Very tough workout and 2 days afterwards I'm sore in places in my legs that I've never been sore in before. The shins and calfs got it hard.

Comment #550 - Posted by: Stephen at June 11, 2008 7:36 AM


Comment #551 - Posted by: Maurkov at June 11, 2008 8:22 AM

16:32 (walked backwards twice on the last one, hard to forgive myself on that)

I can feel myself getting better, but I am defintely not there yet.

Comment #552 - Posted by: Ben (25 71" 200#) at June 11, 2008 8:22 AM

Not really a safe place to do this WOD on the FOB, so subbed with a 30 minute elliptical trainer, with a reverse program, 5 minutes forward, 2 minutes reverse. Followed with the ringtraining.com 100 push-up workout.

Blue skies, Griff.

Comment #553 - Posted by: Quietly Improving m/42/6'/190# at June 11, 2008 8:38 AM

Day 2 of my 1000 day diet, wherein I continue to remember that ice cream is not a Paleo food, but drink some raw milk anyway.

15:40 on treadmill, with only one near spill.

Comment #554 - Posted by: brank at June 11, 2008 9:08 AM


I never like adding a Hero's name to my WOD spreadsheet, but am always honored to complete the WOD. Godspeed, Griff

For time:
800m run
400m run backwards
800m run
400m run backwards

Time: 12:33 (or 12:50-ish)

I ran this one on a track which was nice. My GPS watch told me I hit 1.5 miles at the 12:33 mark, however I still had a short distance to run on the track. I wasn't staying in the inside lane durnig the run, so this nmay ba a reason the GPS alerted me before I hit the finish line.

Comment #555 - Posted by: BrianG at June 11, 2008 9:26 AM

47 5'10 195

cfwu minus Pullups

As RX'd 15:05 I ran around a pond at work and not sure the distance was accurate, but it si close.

Comment #556 - Posted by: Mark at June 11, 2008 10:09 AM

RIP Griff

Elijah your dad is a true "hero" in every sense of the word.

As Rx'd

Comment #557 - Posted by: Brad 32/m/225 at June 11, 2008 10:28 AM


Comment #558 - Posted by: olypt57 at June 11, 2008 10:48 AM


12:45 as rx'd

Comment #559 - Posted by: Ryan Jones at June 11, 2008 10:57 AM


Comment #560 - Posted by: Greg 48/70"/210/3/17/08 at June 11, 2008 11:31 AM

Quite awesome. Loved this one

As allways, no stopwatch, just good ol' clock. Ca. 10 minutes, and something about 800m and 400m. Give and take on everything.

Comment #561 - Posted by: Eirik at June 11, 2008 11:51 AM



RIP brother

Comment #562 - Posted by: MeC86 at June 11, 2008 2:16 PM


Comment #563 - Posted by: DJF M/38/5'8"/166 at June 11, 2008 2:42 PM

Mike F:

Mary H:

Jenn V:

Nancy T:
11:58 (first half due to foot)

Comment #564 - Posted by: headonkey at June 11, 2008 3:40 PM


not sure the distances were exactly right, and i rested for ~1min between each run

Comment #565 - Posted by: benji at June 11, 2008 3:54 PM

I did this on a treadmill, it is very hard to get the hang of it. My half mile times were 4:08 and 4:11. I just could not get the running backwards thing. Next time I will do it on a track.

Comment #566 - Posted by: Jason at June 11, 2008 3:59 PM

I did this on a treadmill, it was very hard to get used to. My half mile times were 4:08 & 4:11. I am not very good at running backwards. Next time I will try this on a track.

Comment #567 - Posted by: Jason at June 11, 2008 4:01 PM

as rx'd: 10:10 est. tho b/c i had to run at my mile pace and then use that to judge distances

Comment #568 - Posted by: Bman19 at June 11, 2008 4:33 PM



Comment #569 - Posted by: sfgrey at June 11, 2008 5:04 PM

interesting w.o.d.

Comment #570 - Posted by: al deezy at June 11, 2008 7:23 PM


Comment #571 - Posted by: Deuce - 31m/5'8"/140 lbs at June 11, 2008 7:32 PM

just went for a run. no access to a track... 25 min

Comment #572 - Posted by: skichiiwa at June 11, 2008 8:45 PM


As Rx'd
First 800 3:31/ Last 400 2:33

RIP Griff
My condolences to the Griffin family

Comment #573 - Posted by: jon h at June 11, 2008 9:07 PM



Comment #574 - Posted by: dcyn at June 11, 2008 9:35 PM

switched it up on this one:

did some heavy squatting then,

five rounds:
400m run
10 ring dips


Comment #575 - Posted by: kyle m/20/5'11/175 at June 11, 2008 9:47 PM

As rx'd


RIP American brother

Comment #576 - Posted by: Ad m/28/6'3/210lbs at June 12, 2008 12:25 AM

Leaving this one as I was exhausted so am missing one will do the rest.

Comment #577 - Posted by: Lorenzo Fraquelli at June 12, 2008 1:06 AM


both legs cramped on the first reverse lap...had to stop and stretch, couldn't bend my legs. i guess i need to warm-up better next time..

Comment #578 - Posted by: stinker at June 12, 2008 2:40 AM


husband and I went to track to do this one.

David 10 min 35 sec
Elaine 17 min 31 sec

Comment #579 - Posted by: Elaine in Scotland at June 12, 2008 2:53 AM

My condolences to you comrades. As a veteran Greek Navy Seal (45 y.o now) I and two more veterans will do this for you tomorrow morning at the Olympic Stadium in Athens. Stay out of harm's way and return home safe soon. Will post times after the run.

Comment #580 - Posted by: Veteran T from Greece at June 12, 2008 8:43 AM

800m on treadmill at 9mph/1% incl startup
400m on indoor track

Comment #581 - Posted by: gleni at June 12, 2008 9:01 AM



400m backwards
400m backwards


Comment #582 - Posted by: marty c 45/m/250# at June 12, 2008 9:59 AM

Condolences to the Griffen family, so sorry for your loss.

My gratitude and respect for all who serve.


~18 min for Griff.

Comment #583 - Posted by: Alex McClung at June 12, 2008 10:09 AM

calves and quads were SCREAMING on the backwards run


Comment #584 - Posted by: doron at June 12, 2008 11:21 AM


Comment #585 - Posted by: kaelder at June 12, 2008 1:56 PM


Comment #586 - Posted by: Neil at June 12, 2008 2:45 PM

12:51...chelle did 14:30. Best wishes to the Griffin family.

Comment #587 - Posted by: bma at June 12, 2008 6:01 PM


did the forward runs on treadmill at 1% incline. Probably spent a minute on transitions.

Comment #588 - Posted by: Ed H - M/43/5'11/205 at June 12, 2008 7:14 PM


Comment #589 - Posted by: Alenka at June 12, 2008 7:36 PM

Catching up..So I combined Griff with 12 Pull ups 12 Burpees.
2x 12 pull ups 12 Burpees, 1x 800m run, 2x 12P 12B, 400m Bwk run, 2x 12P 12B, 800m, 2x 12P 12B, 400m, 2x 12P 12B. Total time 37:48

Comment #590 - Posted by: KJK at June 12, 2008 8:25 PM


As Rx'd


Comment #591 - Posted by: jamone160 at June 13, 2008 5:04 AM

Didn't time it I would say I went at about 85% effort. Not great but got some exercise in.

Comment #592 - Posted by: LeeA at June 13, 2008 6:16 AM

16 min as rx'd

Comment #593 - Posted by: kirk uk 32/m/6'3"/215 at June 13, 2008 6:47 AM



Comment #594 - Posted by: pat d at June 13, 2008 7:59 AM

I follow the WOD one cycle (i.e. 4 days) behind, so rarely post but figured I'm going to start posting the hero workouts I do.
"Griff" as Rx'd in 10:50

Comment #595 - Posted by: John Spear at June 13, 2008 11:48 AM

As RX'D around a track.
Running backwards for the first 400 was killer. I had to slow down because my legs were about to cramp up, but the 2nd 400 was easier.

Comment #596 - Posted by: soccerman m/22/183 at June 13, 2008 2:16 PM

quick field on Pearl Harbor, about .4 miles

2 rounds: 1 lap fwd, 1/2 back


maintaining at that pace, my full-length griff time would be around 16 minutes...

Comment #597 - Posted by: jwin at June 13, 2008 4:47 PM

11:09 (Saturday June 14th)

First 800m was a road run to rugby oval, then 4 lengths backwards, 8 forwards, 4 backwards. Felt good!

RIP Griff!

Comment #598 - Posted by: Richard 30yom/6'4/93kg at June 14, 2008 12:33 AM

DJB turned me on to this, this is my first post, never heard of this before yesterday

learned the warmup - pullups are weak and need most work

8.5 mi fwd and 4.5 back - not for time

Comment #599 - Posted by: matt123 at June 14, 2008 5:54 AM


Griff as RX'd

Did BS 5x5 yesterday, made my legs really tired for the backwards running.

Comment #600 - Posted by: Moose Actual at June 14, 2008 9:14 AM


13:01 as RX'd

Comment #601 - Posted by: Andrew Burns at June 14, 2008 9:32 AM

Ran 5k. 29:35

Comment #602 - Posted by: Geoff L at June 14, 2008 1:31 PM


This was extremely touching. I am Travis' home station commander (I typically refer to him in the present tense because his teachings and example live on in all of us). The entire unit sincerely thanks you.

Thanks to Travis' deployed commander who showed me this site. Grif was my first Crossfit workout, 17:08.

Comment #603 - Posted by: Nikolas Chapapas at June 14, 2008 3:27 PM



For time:
Run 800 meters 9.0 treadmill
Run 400 meters backwards 2.5 treadmill
Run 800 meters 9.0 treadmill
Run 400 meters backwards 2.5 treadmill

Roughly 18 minutes

Comment #604 - Posted by: tcash m/34/142/5'5" at June 14, 2008 8:30 PM

did without seeing a computer for a few days. So did,
800 f
400 b
800 f
400 b
800 f (didn't need to do this)


Comment #605 - Posted by: rowcoach at June 15, 2008 6:58 AM

Ran as promised 2x the WOD

first time 14:34
Second time 16:38

RIP Griff

Comment #606 - Posted by: Veteran T from Greece at June 15, 2008 7:17 AM

I just want to say that this is great. SSgt Griffin relieved me in Iraq. Once doing the mission he died doing. From across the world to CrossFit, i really am speechless. He was a great person and a great leader.

Comment #607 - Posted by: james romero at June 15, 2008 9:44 AM

13:20 outside in Sailview

Comment #608 - Posted by: kunkle at June 15, 2008 10:33 AM


Comment #609 - Posted by: B. Rhaly at June 15, 2008 4:20 PM

Jennie: 26 F 160 5'9"
Time= 13:57

Comment #610 - Posted by: JennieLee at June 15, 2008 9:36 PM

Thank God for SSgt Travis L. Griffin and men like him! May he be with God and may God comfort his family and friends.

Stretching WU

Comment #611 - Posted by: RB at June 16, 2008 3:51 AM


3 rounds sampson, squats, situps, back ext. 2 rounds superman raise. No upper body warmup.


Disappointed in 800 times. about 3:20's.

Comment #612 - Posted by: jrm at June 16, 2008 8:41 AM

approx. 13:00

Comment #613 - Posted by: cystboii at June 16, 2008 12:31 PM


Comment #614 - Posted by: Neil in Lakeland, Florida. at June 16, 2008 6:38 PM

I don't know if the Chris Jones referenced above is Esquire's Chris Jones. Even if it isn't, read "The Things that Carried Him" from the May issue of Esquire. It's about Sgt. Joe Montgomery, who was killed last year in Iraq while on patrol. Keep the Kleenex(TM) handy; it's hard to read when you can't see the page.

Comment #615 - Posted by: Joe McCune at June 17, 2008 10:27 AM


Comment #616 - Posted by: Clippa at June 17, 2008 11:12 AM


at local HS track.

Comment #617 - Posted by: steeliekid 173 67" 39 at June 18, 2008 10:15 AM

800 - 2:56
400BW - 4:00
800 - 2:53 (PR)


Comment #618 - Posted by: NeilT m26/6"3"/180 at June 18, 2008 11:25 AM


just got around to this one

as rx'd on track.....11:22

I liked this one

Comment #619 - Posted by: spinalmechanic at June 18, 2008 12:24 PM

14.10 as rxed

Comment #620 - Posted by: Kyle A. at June 18, 2008 3:30 PM

13:13 as Rx'd at FOX

Comment #621 - Posted by: Meyer at June 19, 2008 7:18 AM

13:10 - Running was my strong suit when I was younger--I should do 12:10 next time around.

Comment #622 - Posted by: William David at June 19, 2008 9:51 AM

Bozeman, MT


Comment #623 - Posted by: RyanD at June 19, 2008 8:36 PM

Bozeman, MT


Comment #624 - Posted by: RyanD at June 19, 2008 8:43 PM

8 minutes, 7 seconds...and none of that treadmill crap...treadmills are for the weak and lazy...no excse to be on a treadmill....ITS SUMMER >:0

Comment #625 - Posted by: ATTLE at June 20, 2008 3:19 AM

8 minutes...6 seconds...and none of that treadmill crap...treadmills are for the weak and lazy....plus...ITS SUMMER >:0

Comment #626 - Posted by: ATTLE at June 20, 2008 3:21 AM

12:47 as rx'd, at the local track. Loved it!
Motor City

Comment #627 - Posted by: Ryanne at June 20, 2008 6:53 AM


Comment #628 - Posted by: SAJ 180/m/29 at June 21, 2008 11:24 AM

as rx'd:


Comment #629 - Posted by: ZG at June 23, 2008 8:15 AM



Comment #630 - Posted by: BigCurly13 at June 24, 2008 12:00 PM

M 36/64/160 Completed on 25 JUN 2008
as rx'd 15:40

Comment #631 - Posted by: CWO Bean at June 26, 2008 4:32 AM

3nd Crossfit WOD

As RX'd

-Ran on a track.

Comment #632 - Posted by: Saul H at June 26, 2008 7:09 PM

age 18 bw 170
10:33 as rx'd
rested for a sec after first 400. tripped like an idiot on it cuz lacrosse net was on the track. that kinda hurt. but you know...get some.

Comment #633 - Posted by: Chris S at June 28, 2008 1:45 PM


A - 15:04

Comment #634 - Posted by: MAWL at June 28, 2008 2:26 PM


Comment #635 - Posted by: BDFG at June 29, 2008 9:45 PM

Did this one too. Running backwards sucks. Lost the times.

Comment #636 - Posted by: jmcneal at July 4, 2008 1:42 PM

cfwu x 3
14:07 As rxd

Comment #637 - Posted by: kcm at July 10, 2008 2:10 AM

CFWU 3x10

Comment #638 - Posted by: Madhusudhan at July 15, 2008 8:39 PM

# 625 and 626, why did u change your time!!!!

Comment #639 - Posted by: JJ at August 2, 2008 8:53 PM

Hooyah, Griff.

Comment #640 - Posted by: Crusader Airman (M/172#/5'10"/43) at August 3, 2008 12:52 AM

At first glance, I thought it was a former teammate Sgt Griffin, "Griff" (USARMY) who was killed by a sniper in Iraq a while back. I found out about it when I picked up a mag at the barber's back home, was something like "Words of a fallen soldier" with his picture on the front. Remembrance

Comment #641 - Posted by: DustyRgr76 at August 3, 2008 1:28 AM

#181 , roger- SSG Darryl Griffin. He was in my scouts platoon in an old unit. I last saw and spoke with him in the gym in Mosul a couple years back. RIP.

Comment #642 - Posted by: DustyRgr76 at August 3, 2008 1:46 AM

31M 5'8 150

1st WOD today

13:30 - Loved running backwards
felt the burn

Comment #643 - Posted by: Jonathan at August 3, 2008 8:04 AM



wanted sub 13, but still improved. a very hot tx morning at 96.....

Comment #644 - Posted by: MHood at August 3, 2008 8:59 AM


Comment #645 - Posted by: tom at August 3, 2008 3:42 PM

Backwards really woke up the quads

Comment #646 - Posted by: trooper57 at August 3, 2008 4:28 PM

High School track

Comment #647 - Posted by: Jimmy at August 3, 2008 7:30 PM


as rxd 15mins

Comment #648 - Posted by: supwiz17 at August 3, 2008 8:35 PM

Incredible time of 17:49 but it’s my first completed WOD as rxd and my 3rd ever WOD. I think I have plenty of room for improvements.


Comment #649 - Posted by: Steve Johnson at August 3, 2008 10:42 PM

15 minutes flat

Comment #650 - Posted by: Grand Master Flash at August 4, 2008 12:54 PM

I'm surprised, ran past several firefighters working out and no strange looks. crossfitters?

For Griff, 15:13


Comment #651 - Posted by: d3 at August 4, 2008 1:31 PM

lst W.O.D, just started crossfit. 20:10, not great but it wasn't easy.

R.I.P, brother.

Comment #652 - Posted by: Timm at August 4, 2008 1:49 PM

M 29 220

as Rxed 15:03

I hate running (and may have skipped it) but did it in honor of one of my many hero's, those serving us in the armed forces.

Comment #653 - Posted by: Jesse at August 4, 2008 2:03 PM

I did it in 12.42.

RIP Griff

Comment #654 - Posted by: Mario at August 5, 2008 8:46 AM

11:25 on a track. . . in 110 . . . a girl just beat you!

Comment #655 - Posted by: ERIN at August 5, 2008 3:49 PM

the distance was definitely too short

TIME - 8:37

Comment #656 - Posted by: smithwick's at August 17, 2008 6:49 PM

OMG I lvoe this one! I remember it a long time ago!!
My time was 15:23!!!!!ya Baby!!!
that last 200 feet was killer!
No Pain No Gain!
This WOD is the best!

Comment #657 - Posted by: Anthony Affee at February 2, 2010 5:25 PM

Scaled WOD, ~12 mins, details on other thread.

Thank you, Griff.

Comment #658 - Posted by: JQuick at February 2, 2010 6:21 PM

Oh Griff! You know I hate running! Would rather take a shot with you like old times! LOL! Some day brother! Some day!

R.I.P. My friend!

Comment #659 - Posted by: Micah Clifton at March 4, 2010 8:00 AM


9:37...The last 400m backwards was killer!

Comment #660 - Posted by: Jake King at July 14, 2010 8:59 AM


13:32 as Rx'd (on treadmill)

Comment #661 - Posted by: B$ at May 5, 2011 1:50 AM


13:32 as Rx'd (treadmill)

Comment #662 - Posted by: B$ at May 5, 2011 2:57 AM

11:48 @Yakima Crossfit

Comment #663 - Posted by: Ismael Lopez at May 7, 2011 11:52 PM

Second try in a month.

9:00 on a track.


Comment #664 - Posted by: Alex at June 4, 2011 7:46 PM

SSgt Griffin was not a soldier but an USAF Security Forces Airman! Denfensor Fortis Griff, Security Forces Airmen are doing this for you tonight in Turkey.

Comment #665 - Posted by: Jason at February 24, 2012 6:14 AM

Travis, thank you brother, you won't be forgotten.

Comment #666 - Posted by: andy b at February 24, 2012 10:58 AM



12:40 (done on a 100m field)

Going backwards burns them quads

Comment #667 - Posted by: JonnieMorath at August 13, 2012 8:38 PM



12:40 (done on a 100m field)

Going backwards burns them quads

Comment #668 - Posted by: JonnieMorath at August 13, 2012 8:39 PM


Comment #669 - Posted by: Danny at August 6, 2013 4:43 PM

We have the watch from here brother. Rest easy.

Comment #670 - Posted by: OS1 Caldwell at September 5, 2013 5:47 PM

Griff, thanks for your sacrifice, we can't do this often enough in your honor to pay what this nation owes you. Defensor Fortis!

Comment #671 - Posted by: Boz at September 6, 2013 6:37 AM

along H River


Comment #672 - Posted by: Manchild at November 17, 2013 9:15 AM

Thank you for your service, rest easy brother.

13:38 rx'd

Comment #673 - Posted by: Billy griffin at August 21, 2014 12:09 PM

Rest easy and watch over us brother
13:38 rx'd

Comment #674 - Posted by: Billy griffin at August 21, 2014 12:10 PM

12:04 rx'd

Comment #675 - Posted by: Bradley at January 18, 2015 7:10 AM
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