October 10, 2008

Friday 081010

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.


Enlarge image

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Posted by lauren at October 10, 2008 7:00 PM

Did Linda today. Nearly died. This Mr. Joshua looks pretty killer, too.


Comment #1 - Posted by: Ruptor de Astrum at October 9, 2008 7:01 PM

Heroes week...this has been really inspiring.

Comment #2 - Posted by: Joe at October 9, 2008 7:01 PM


stop killing our guys!

rip mr. josh. thoughts and prayers to the family

Comment #3 - Posted by: Chris S at October 9, 2008 7:02 PM

man this one looks tough.
R.I.P Joshua.

Comment #4 - Posted by: Stan at October 9, 2008 7:02 PM

Oh man, this week has been so sad :-(

Comment #5 - Posted by: TimE at October 9, 2008 7:06 PM

God bless you, Joshua!

Comment #6 - Posted by: Jason 6'0" 186 34 chicago at October 9, 2008 7:07 PM

This one's for you, Mr. J RIP

Comment #7 - Posted by: bill/m/49/72"/212 at October 9, 2008 7:07 PM

sweat to the good ones. i love these WOD's. and for those who gave ALL and more in combat, thank you!

Comment #8 - Posted by: jose ginete at October 9, 2008 7:07 PM

dang, cant wait for the morning now. i love these WOD's. and for those who gave ALL and MORE in combat, thank you!!!!!!!!!

Comment #9 - Posted by: jose ginete at October 9, 2008 7:09 PM


Yet again, I cannot help but be moved by the sacrifices some brave men and women make for the rest of us. I only hope the I can do something with my life that is worthy of all their combined sacrifices.

I can only hope that we the living may learn to do the right thing, which is the only true way to honor those who sacrifice themselves for the rest of us.

Comment #10 - Posted by: Troy at October 9, 2008 7:11 PM

Gary Busey would be proud, never do Mr Joshua on Elvis' birthday!

Comment #11 - Posted by: joshua at October 9, 2008 7:12 PM

Thank God for men and women like Josh. RIP Josh and many prayers for your family.

Comment #12 - Posted by: Trudge at October 9, 2008 7:13 PM

5 rounds again? Ouch!!! RIP Josh, thanks for all you've done for us.

Comment #13 - Posted by: jbutt at October 9, 2008 7:14 PM

RIP J. NC is proud of you.

A question for all: has anyone heard of a dedication for a flag before? I'll be helping with a new flag at our building and I had thought saying something might be nice. Wonder if anyone has any experience here. I have come up with the text below, but would be interested to receive feedback via email.


"May the faces of our fallen brothers
shine in the glory of your colors;

May their voices carry lightly
on the wind that gives you life;

And may their hopes spring forth anew in the hearts of those whose hopes your sight inspires."

Comment #14 - Posted by: Stephen at October 9, 2008 7:16 PM

3 in a row. I got nothin' left but heartache.

Tomorrow starts a 4 day mini-break.

Comment #15 - Posted by: bingo at October 9, 2008 7:16 PM

RIP Josh. Tomorrow is for you.


Comment #16 - Posted by: DustinStalter/5'10"/192/30 at October 9, 2008 7:17 PM



Comment #17 - Posted by: Joe at October 9, 2008 7:19 PM

This is terrible. Thoughts and prayers go to Joshua's family.

Comment #18 - Posted by: Jason Ackerman - Albany CrossFit at October 9, 2008 7:19 PM

First and foremost, best wishes to friends and family of this fallen soldier.

Fairly new to Crossfit. Is there any sub for glute-ham sit-ups. I am without the equipment. Thanks!

Comment #19 - Posted by: blake at October 9, 2008 7:22 PM

i had thought about skipping my rest day saturday but i think this one will force me to take it.

RIP mr. joshua, thanks for ur service.

Comment #20 - Posted by: JAKE/24/M/5'9"/165 at October 9, 2008 7:22 PM

DAMN...another WOD. Never forgotten.

Comment #21 - Posted by: Doc Mock at October 9, 2008 7:26 PM

Can we name a WOD after a living Hero. Maybe a soldier that smoked a bunch of Crap Heads. And maybe have that Hero do the WOD for a demo.
Just asking.

Comment #22 - Posted by: Steven@CrossFitAffliction at October 9, 2008 7:27 PM

First off I want to thank Josh for all he has done for u.

Second OMG these five rounders are killing me!

and #22 I just put up a post on the wod mesage board asking about glute ham sub, if you dont get your anwer here check the board. Heres to you Josh!

Comment #23 - Posted by: Lwilcox at October 9, 2008 7:27 PM

#20, thanks for that link. I had a feeling another was coming. Another remarkable young man.

Fair winds and following seas on your journey, SO1 Harris. Paul

Comment #24 - Posted by: Apolloswabbie 6'2" 210 44 at October 9, 2008 7:28 PM

Unbelievable. Again my thoughts and prayers are with the family of this fallen hero.

This definately looks like the hardest of the three, its gonna take a while.

Comment #25 - Posted by: COS at October 9, 2008 7:30 PM

RIP, Mr. Joshua.

I have a friend who's nephew went through what Mr. Joshua went through. That is some outlandish training!

Fair winds and following seas...

May we drink to the foam all that we may...

And enjoy life to the fullest each and every day.

Another sailor has joined Davy Jones' locker.

Another valiant warrior has joined the halls of Valhalla.

Before I get too cheesy, I just hope that I am able to stand after this one!


Comment #26 - Posted by: Stuart at October 9, 2008 7:31 PM

I'm proud to share this great program with the bravest among us. RIP and thank you for your service.

This one looks like it has the potential to hurt!

Comment #27 - Posted by: dan colson at October 9, 2008 7:35 PM

Was gonna take a rest day. Can't rest with another new hero WOD. Thank you coach for showing us that we need to be more aware of the sacrifices that our selfless Americans make whether its protecting us over seas or here at home. More prayers for the Harris family.

Comment #28 - Posted by: Austin McLean - 25 yom - 162 at October 9, 2008 7:36 PM

#22 (Sub for glute-ham sit-ups?)

I go grab the biggest pilates ball (some call it a Swiss ball?), and find a globo apparatus that has a place I can hook my feet under that is about the same height as the ball, maybe a little lower. Then I sit on the ball, butt well past apogee, and hook my feet. It's not perfect, but pretty darn close.

Dave T.

Comment #29 - Posted by: Dave T at October 9, 2008 7:38 PM

RIP Joshua

He served amongst the hardest of the hard. He must have gone at everything with the fullest attempt and more strength than any of us can imagine. I guarantee this man will be missed. To Sam, Evelyn, Ranchor, and Kiki- I am truly sorry for your loss. Know that he will not be forgotten by the world. His mark has been left.

It saddens me to know that I won't be able to do this one. I will choose someting else and hit it 10 times harder than I ever could imagine for Joshua.

Comment #30 - Posted by: Sailor Erin at October 9, 2008 7:39 PM

Fair Winds and Following Seas! We have the Watch.

Comment #31 - Posted by: DJ at October 9, 2008 7:42 PM

You too, Paul? Just got that eerie sense that this was going to be a triple play. Man...

Comment #32 - Posted by: bingo at October 9, 2008 7:44 PM

God Bless and God Speed. For those who are looking for a way to Honor the team guys and help their families check out http://forgedclothing.myshopify.com/

I have no affiliation with the company except huge respect for their mission.

Comment #33 - Posted by: Chris at October 9, 2008 7:45 PM

In one way, it is such a small way of honoring someone who has given so much. But on the other hand, I am always so impressed by how our community comes together in support of these heroes. This week has been a wake up.

Semper Fi!

Comment #34 - Posted by: John S at October 9, 2008 7:51 PM

As I read about Ryan, Erin, Joshua, and all the others. I find myself thinking about Tom Hank's line in Saving Private Ryan; "Earn It".

How do we honor all of you brave men and women? How do we earn it?

Is it enough to raise happy healthy kids, work hard, give it our all, serve others and honor God and our great country?

Thanks does not seem to be enough.

RIP brave men and women.

Thank you to their families.

Comment #35 - Posted by: Richard Vincent-5'11"/185/41 at October 9, 2008 7:57 PM

Man..definitely nervous about this one!

RIP Mr. Joshua



Comment #36 - Posted by: 27/m/170...Jordan at October 9, 2008 8:03 PM

RIP to Joshua Harris.

My thoughts and prayers are with the Harris Family. I am in deep gratitude for all the sacrifices our soldiers make for us. You all keep us safe and I thank you.

Comment #37 - Posted by: David_K_CrossFitElPaso at October 9, 2008 8:05 PM

these photos really make the loss of life hit home ..some how it seems more real ...im so sorry for the families of these soldiers who have made the ultimate sacrifice,..my thoughts are with you all

Comment #38 - Posted by: dana didriksen at October 9, 2008 8:06 PM

These guys gave it all, this is the least we can do. RIP Joshua.

My thoughts and prayers are also with my Brother in-law, Jacob Haulman who is serving in Iraq, I love you bro! See you when you get home.

Comment #39 - Posted by: john at October 9, 2008 8:08 PM

Yet another Hero WOD.... damn. Rest in Peace Joshua.

Comment #40 - Posted by: Aaron at October 9, 2008 8:11 PM

Damn... a tripple. Hope this never happens again with brand new hero wods. Peace be with you Joshua.

Comment #41 - Posted by: Travis from Reno at October 9, 2008 8:13 PM

Oh man, if this wasn't a hero WOD, I don't think I could dig another '5 rounds for time' out of me. But for heros, I can do anything. Bring it on! RIP Josh

Comment #42 - Posted by: ShaneB at October 9, 2008 8:23 PM

Thank you for protecting my freedom! - SO1 Joshua Thomas Harris - RIP.

My pain is in your honor; and in honor of all those valiant heroes who stand in between us and evil every day.

Comment #43 - Posted by: Tom T at October 9, 2008 8:25 PM

I'm loving these new hero WODS!

Warriors Never Quit.

These hero WODS have me all fired up for Texas-OU weekend,

Hook'Em Horns!

Comment #44 - Posted by: Peter at October 9, 2008 8:26 PM

He was a member of DevGru...RIP SO1

Comment #45 - Posted by: alex at October 9, 2008 8:35 PM

Hero week...inspiring, depressing, and painful in more ways than one.

RIP Mr Joshua
Clear Skies and Soft Landings Brother.

Comment #46 - Posted by: W_K M/25/73"/234 at October 9, 2008 8:39 PM

rest in peace warrior.. may sacrifices not be forgotten.

Comment #47 - Posted by: Robin at October 9, 2008 8:41 PM

Feeling a little worked after all the work I have been putting out honoring our fallen heroes. What's one more day of a hard work for us? Just like going to the office. It's what the heroes did and gave their life for it. I push extra hard when it is a hero workout.

I have only been doing Crossfit for about 5 months, but I am committed to the mission just are the heroes were. I have only done 3 or 4 hero workouts in total before this week. Now I get to do 3 in a row. That makes me proud. I will never back down from another hero workout again thinking it is too hard.

Stay strong. RIP Ryan, Erin, and Joshua, and all others who gave their lives to serve and protect.

Comment #48 - Posted by: Corey Bibolet at October 9, 2008 8:42 PM

Paul & Bingo,
Gaucoin said the same thing to me today...
RIP SO1 Harris
Thanksgiving long weekend here in Canada, so much to be thankful for.

Comment #49 - Posted by: Rob Corson at October 9, 2008 8:50 PM

Echo Chris (#36) - I bought some Forged gear while I was at the Games. Great cause and great looking gear, too, with the poem "Invictus" on the shirt. I was wearing it tonight. In fact I need to buy a few more shirts.

I hate hero WoDs because it means another brother has fallen.

Fair winds and following seas, shipmate.


Comment #50 - Posted by: Dale_Saran at October 9, 2008 9:16 PM

This week has been inspiringly sad. We owe these fallen men and women our livelihoods, for sacrificing theirs in the name of freedom!

Here's to feeling more physical and emotional soreness this week than in a long time!! May God bless America, and rest the souls of those who have given their life defending it...Cheers mates!!

Comment #51 - Posted by: Daniel Anthony Gilbert at October 9, 2008 9:30 PM

This has been a painful week.

Comment #52 - Posted by: Bobo at October 9, 2008 9:30 PM

I did Erin in the morning and Mr. Joshua tonight. Two a days suck but I have a busy day tomorrow. I hate seeing new Hero WOD's posted, another brother has fallen, god bless them and their families.


Comment #53 - Posted by: Doug Blankenship at October 9, 2008 9:34 PM

RIP, Mr. Joshua

Thank God tomorrow is a rest day and we won't have a new hero to mourn. (At least not on this board).

Comment #54 - Posted by: JW-XFOB at October 9, 2008 9:49 PM

does anyone have a vid of an alternate hand grip for hang cleans?

Comment #55 - Posted by: Madmardy at October 9, 2008 9:49 PM

I'm sure for Joshua any WOD would be a break from the demands of even a minor mission. Thank God so many have the tenacity and determination to volunteer as our protectors. Joshua was truly an accomplished man.

It has been a tough week with the many reminders of our fallen heroes. This war has lasted so long, sometimes it is easy to forget. The hero workout is the least we can do to remember what so many are fighting for and the loss so many families have had to endure. My heart goes out to all of them.

This week I lost my Aunt to illness. In the last year and half my family has endured the loss of 4 family members to illness. So frail the human body is sometimes, and how we punish it day in and day out in our mighty WODs. But why do we do it? For the uninitiated it is beyond comprehension. For the Crossfitter it is common sense. We prepare for life in the gym: to live hard we must train hard. We strive to be what Coach calls “super fit”. Before the “super fit” become “sick”, we have to reach “wellness”. In the next week, encourage one person to begin their path to being “super fit”; they will thank you for it.

With the rest day nearly 24 hours away, take solace in knowing you can rest, when others continue to fight. Do what you can to help those who need it, and thank those who help you.

Good luck to all!

Comment #56 - Posted by: Darren at October 9, 2008 10:01 PM

RIP Joshua........this will be done in your honor

And sorry to change the subject but what is the womens weight for deadlift or is it the same??

Comment #57 - Posted by: Sarah at October 9, 2008 10:03 PM

So I access the website and Jeremy is in the sidebar random picture frame then Mr. Joshua, Erin, and Ryan...Sad. I wonder if there is another reason for three new Hero's in one cycle? This has been a record year for Hero workouts it seems and yet overall KIAs are down, but tell that to Mr. Joshua and Erin's families.

I am deeply shamed by my inability to have done this cycle.
I got a small dose of Uncle Rhabdo from doing GHD for the sit-ups in Barbara on Saturday(The same rep scheme as Mr. Joshua's WOD), heart's still racing(sitting down), unusual soreness, extreme fatigued.
Be careful with GHD sit-ups! Scale if you don't know your limits!

Comment #58 - Posted by: Charlatan 0 at October 9, 2008 10:04 PM

I'm looking forward to getting after this in the morning and honoring Joshua with my effort, but I have a question for people who've been doing the WODs for a while. I've been at it for about two months now and I haven't had a WOD with GHD sit-ups. I've done some, but nothing near 150. I just watched the lecture video and I'm wondering if I'm going to injure myself doing 150 without a base. I'll check this in the morning before I go if someone can write back. Thanks.

Comment #59 - Posted by: Kevin at October 9, 2008 10:19 PM

these 3 days have been killin me!!! in loving memory of these select few who devoted their lives to serving others. they will always be remembered. 3...2...1...GO!!!

Comment #60 - Posted by: tadow at October 9, 2008 10:24 PM

Dang...I don't usually post comments on here but I am in Afghanistan and worked a few times with S01 Harris and his team. In fact, this picture looks like it was taken at my checkpoint...I remember when this happened...his team was doing and continues to do tremendous things here.

PS there is no way on earth I can complete this workout

"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf" George Orwell

Comment #61 - Posted by: Craig at October 9, 2008 10:34 PM

RIP Mr. Joshua

I will remember you while I run, sit-up, deadlift and puke in the morning.

Work Hard. Play Harder!

Comment #62 - Posted by: Tarzan at October 9, 2008 11:21 PM

I just decided to start "WOD-ing" 2 days ago, and now you give us the third hero on the run..is this a first?...atleast its not pull ups again. Too knackered to post last nights Erin..22 mins with plenty of assist on the gravitron. Grip went to pieces.
I'll do this hero tonight and then deliver justice to some beers.

Comment #63 - Posted by: Adam at October 10, 2008 12:03 AM


as rx'd 28:55

been running on empty the past couple days. thought about stopping after round three. thanks for getting me through it joshua. rip.

Comment #64 - Posted by: mike at October 10, 2008 12:16 AM

After seeing the wods for the past two days, seeing another new hero today almost brought tears to my eyes. It really upsets me to see all these guys who lost their lives in the line of duty, but it also makes me proud to see the sacrafice they were willing to make to keep all of us safe.

Much love to Ryan, Erin, Josh, and all their families.

RIP brothers. Lets hit it hard and show these guys they're not forgotten.

Comment #65 - Posted by: Cris at October 10, 2008 12:45 AM

Another sick Hero workout! It is always cool to see these and see someone honored for their sacrifice in a unique Crossfit way.

It is great to see heroes from the first responders and military, but I don't seem to remember seeing any Marine Hero workouts. Are there some that I just haven't seen?

Comment #66 - Posted by: tgl41 at October 10, 2008 1:18 AM

I was afraid there would be another Hero when I checked tonight. What a cruel, sad hat trick :(

Rest In Peace, Joshua. Thank you for your sacrifice.

Comment #67 - Posted by: Jacob "BullFrog" Tsypkin at October 10, 2008 1:19 AM

the hero WOD idea is great way of honoring these great men, who's lives were cut tragically short.
btw, whats a box jump sub for the running? the running track is the other side of campus from the weights room and the running machines are the other side of the sports centre so doing box jumps are going to have to do! would 40 jumps onto a 20'' box be ok?

Comment #68 - Posted by: Tom-19-70k-5'11'' at October 10, 2008 1:28 AM

As Rx'd
5 rounds in 31:19
This was another really rough workout.
West Tigris Crossfit
JSS KDG II, Baghdad, Iraq

Comment #69 - Posted by: Ben at October 10, 2008 1:39 AM

Our thoughts and prayers to the families of Joshua, Erin and Ryan.
Shoulder injury is holding me back; but soon enough...
Our gym is now suitable for our guys.
Thanks J-rod. Ciao from Sig.

Comment #70 - Posted by: eod+h2o at October 10, 2008 2:06 AM

Does anyone have any advice about subbing something for the deadlifts?

I know there is no proper alternative to a deadlift, but in my gym the treadmills and swiss balls are upstairs, the free weights downstairs.

There are only 2 bars for deadlifting, and on a Friday the meatheads will probably be using them for squats, meaning no chance I can go upstairs, run, and expect the bar to be still free when I get back. At least not 5 times in a row.

Comment #71 - Posted by: Matty at October 10, 2008 2:08 AM

Deepest sympathies and heartfelt condolences to Joshua's family and friends. You are in our thoughts and prayers.


Comment #72 - Posted by: jknl at October 10, 2008 2:09 AM

God Bless the fallen.
God Bless the warrior.

Comment #73 - Posted by: The Legend at October 10, 2008 2:13 AM


Time: 26:56
Rx'd the Deadlifts to 155 instead. Bar's are poor quality, feels off balance the higher the poundage goes.

I honor those who've fallen by living my life to the fullest extent. Lord knows all men wish they had done more before their time is called.

Comment #74 - Posted by: Tyler Schmitt at October 10, 2008 2:55 AM

I'm not an overly sentimental person, but I can honestly say that every time I see a Hero WOD, I get inspired and work a lot harder.

Comment #75 - Posted by: Joe at October 10, 2008 3:41 AM

It's because of heroes like these that I can wake up this morning and feel as blessed as I do.

To those active members of the armed forces that frequent this site, my gratitude is boundless.

Comment #76 - Posted by: Sky 30/m/68/145 at October 10, 2008 3:42 AM


Couldn't do this due to equipment constraints.

Instead I did
21-18-15-12-9-6-3 reps of
KB-swings, 1.5 pood
Knees to elbows

Took me something between 13 and 14 minutes, I got confused in the end and I think I did the 6 rep round twice.

Comment #77 - Posted by: Memuc at October 10, 2008 3:47 AM

Oh man, what do you say after a week like this?

Josh, you are a hero to not only us in the CF community, but to those who value our lifestyles and appreciate what you and your brethern have done for all of us in the free world. Thank you and Rest in Peace.

My condolences go out to the Harris family.

Comment #78 - Posted by: Ian Carver - CrossFit Centurion at October 10, 2008 3:49 AM

One of the most infuriating things for me is the sense of entitlement many people seem to have, who don't understand that "freedom isn't free". The first to complain and criticize our country are the ones that usually have done nothing to make society better; they just don't understand.

Being a former Marine, and currently a LEO for 18 years, I've buried far too many of my comrades over the years. It's an undescribably horrible feeling to lose someone that you've worked with that died protecting others, which includes protecting those that take for granted our freedom. But thank God for the people that these WOD's pay tribute to. These are the people that truly understand what it's all about. We can all be comforted by the fact that these Heroes have truly made our world a better place.

Comment #79 - Posted by: Paul Zagaria at October 10, 2008 3:51 AM

This has been hero week for sure, but if Coach really wanted to, every workout we do could be named after a soldier or policemen or firemen.. you name it.

I think it was Bingo who said it best yesterday, take the time to acknowledge the 'heroes' around us everyday that are still living. I plan on visiting my parents/ family this weekend whom I consider both heroes, my mother is a nurse practitioner and my father served 20 years in the military w/ 2 tours in Vietnam and my brother has been a firemen for 4 years, I plan on reminding them how much they mean to me and to society we live in..

Comment #80 - Posted by: kris kepler at October 10, 2008 3:51 AM


Deadlift 90kg


Comment #81 - Posted by: Anders at October 10, 2008 3:56 AM

75 deadlifts @ 250lbs... right. Is it just me or has it suddenly got stronger around here?

Comment #82 - Posted by: kazama at October 10, 2008 3:56 AM


My prayers go out to the family and friends of this selfless warrior.

29:33 as rx'd
All I can say is, "this is gonna hurt tomorrow"!!!!!

Comment #83 - Posted by: paulstl at October 10, 2008 4:05 AM

There is absolutely no reason to do 75 reps of 225# deadlift. That's excessive and in my opinion, irresponsible.

I love Crossfit, but I find the hero WODs get carried away sometimes...

Comment #84 - Posted by: Charles L Ottawa, Canada at October 10, 2008 4:25 AM

ohhhh man, great guy, had a school with him...loved to paint, we talked about crazy art for about 2 hours..plus he was a NC native...feel awful this happened

Comment #85 - Posted by: zo 26/m/190/5'10 at October 10, 2008 4:26 AM

#84 Charles, it's 250lbs. Sure, it's going to be hard. It'll demand good form at high HR, but it's doable. If you don't think so then you can always scale.

Comment #86 - Posted by: kazama at October 10, 2008 4:30 AM

The strength of our Nation is upon their shoulders. God speed!

Comment #87 - Posted by: CFMT at October 10, 2008 4:32 AM

RIP Mr. Joshua

We will do this one very soon.

Comment #89 - Posted by: Wayne - Combat Crossfit at October 10, 2008 4:36 AM

as rx'd

Total time: 30:00

@ the gym.... so had to walk to different floors for the GHSU and the DL....that cost me a little extra time....

Comment #90 - Posted by: Michel van Grinsven 23 / m / 175 lbs / Rotterdam at October 10, 2008 4:37 AM


as rx'd
Hooyah Joshua

Comment #91 - Posted by: JoeCam at October 10, 2008 4:47 AM

While I am excited by the new WOD's, I am saddened as to their names and meanings. I might be able to try some of these next week when my recruits get off the rifle range. I have had no time to workout since last week. I guess I shouldn't complain too much though. God bless all the families of these fallen warriors.

Comment #92 - Posted by: Team-G at October 10, 2008 4:52 AM

24 min flat - no GHD machine so did situps on the floor, full extension

Comment #93 - Posted by: Justin D _ 29/M/6'/200 at October 10, 2008 4:53 AM

Used a 135# Dead lift on this one and threw in a few reg sit-ups when the GHD was busy with one of us on it.


RIP Brother

#84 Charles,

First of all it is 75 reps at 250# not 225#, second if you dont like it...scale it! These WODs are dedicated for those who have been placed in harms way to protect OUR freedom!

Comment #94 - Posted by: RC at October 10, 2008 4:55 AM


as rx'd

Time: 40:55

I am a 1SG in the U.S. Army w/ 21 years active duty. I am honored to do the exercises named after these fallen heros and use it to motivate me through the WOD's named after them.

Comment #95 - Posted by: James Barchenger at October 10, 2008 5:01 AM

#84 Charles, Come on! Words like excessive, irresponsible, carried away?!?!? First thing I wanted to say was wimp, quitter, and typical Canadian but I held my tongue.
I understand up there in Ottawa things may seem like leggo land, and you take life and freedom for granted. This workout is to honor an American Hero, a savior of freedom, someone who gave his LIFE to protect our freedom, and YOUR freedom.
I highly doubt Petty Officer 1st Class Joshua Harris thought that going to war for your freedom was excessive, irresponsible, or carried away. If you can't do the work scale it down, or go take jazzercise class. I consider it an honor to join in with fellow Crossfitters and pay homage to our fallen warriors.

RIP Petty Officer 1st Class Joshua Harris

Comment #96 - Posted by: Fill at October 10, 2008 5:24 AM

I'm pretty sure CrossFit is trying to kill me... this is going to be an intense WOD. What makes it worse is that my CrossFit partner won't be able to join me today, so I'm doing this solo - I guess I'll have to focus my attention on doing this w/ Joshua looking over me.

He kind of reminds me of Jim James from My Morning Jacket... if Jim were a burly CrossFit-ter who could kick my a$$.

Comment #97 - Posted by: Slater at October 10, 2008 5:38 AM

This workout broke me. I had to drop the weight on the deadlifts to finish reps. Battled through it because all these guys the workouts have been named after died fighting for my right to have the opportunity to do these workouts and so much more. Dropped weight on third set of deadlifts to 185 took 30:33.

Comment #98 - Posted by: Kevin Cann at October 10, 2008 5:39 AM

Needed a break from metcons. Worked on deadlifts and variations. Snatch grip, sumo, and standard. 3 sets of 5 reps of each with 225lb.

Rest in peace, Joshua. Thank you for your sacrifice for our freedom.

Comment #99 - Posted by: Barry Weidner-CrossFit Generation at October 10, 2008 5:41 AM

hate to see another Hero WOD, but it is a constant reminder of what our boys are doing to protect our way of life. Rest in peace Joshua.

400m run
ghd situps on swiss ball w/ feet anchored
deadlift, 250#

Comment #100 - Posted by: drew-ct m/24/175 at October 10, 2008 5:43 AM


scaled to 143lbs deadlifts, and incline situps.


Comment #101 - Posted by: Ben at October 10, 2008 5:45 AM

#84 Charles

Its opinions like yours given with such uninformed arrogance that really turn me off from these comments sometimes. Seriously, scale the weight and reps, do what you can, and remember that each of us is responsible only to ourselves. I look forward to honoring the sacrifice of this great American with a difficult wod. The only thing irresponsible would be not paying homage to Joshua .

Comment #102 - Posted by: Jay M. in SC at October 10, 2008 5:46 AM

I don't feel like going to the gym today to do the work out. I'd like to do it outside in my neighborhood instead but don't know a good sub for deadlifts. Any suggestions???

Comment #103 - Posted by: natalie at October 10, 2008 5:47 AM


not as rx'd - argg

had to use flat bench and smith machine bar for situps.

also scalled dl's down to 185 (and they still rocked me)

worst of all had to stop after 4 rounds due to time.

My time was 21:40

Comment #104 - Posted by: john g at October 10, 2008 5:48 AM

RIP Mr Joshua

Had to scale down to situps on decline bench and dl's with 90lb, as I hurt my back a while ago doing dl's, don't want to do that again so I'm going to build back up to it.

CFWU - 9:55

Round 1 - 4:38
Round 2 - 5:30
Round 3 - 5:09
Round 4 - 5:36
Round 5 - 4:54

Total Time: 25:49.

Glad there was no pullups in today's workout.
So I did a max set of pushups (65) then a max set of pullups and I got 12 out. Pretty happy with that.

Looking forward to the day off tomorrow.

Comment #105 - Posted by: steve at October 10, 2008 5:54 AM

as rx'ed- 51:11

I got to kick it up a notch, I thought I was in good shape until this one. Almost didnt make it and was going to scale it down or stop at 3. that probably would have been, according to #84, the "responsible" or right thing to do. however as Ive said before "sometimes its more important to be a man than be right" and I figure that is especially the case when honoring a man among men.

Comment #106 - Posted by: jamesthered at October 10, 2008 5:54 AM


5 rounds:
400 M run
30 Abmat Situps (did one rd on GHD)
15 x 185# DL


Just wondering - the last two WODs are Hero Workouts and both died serving our country in Afghanistan. Hasn't the election media been saying that we aren't even in Afghanistan??

I hate the media sometimes!!!!

Comment #107 - Posted by: Andy Gann at October 10, 2008 5:55 AM


Scaled DLs to 225#
No GHD machine so I subbed AbMat situps with feet together, unbraced holding a 25# to chest.

RIP Joshua
Thank you for your service.

Comment #108 - Posted by: sean at October 10, 2008 5:56 AM

DL 90 kg
SU anchored on floor
27:55 min

Comment #109 - Posted by: FredG at October 10, 2008 5:58 AM

sometimes I have to sit back and wonder how this world works, heroes like these guys put themselves thru hell and ultimately some end out loosing their lives, their kids will now have to grow up without fathers and then you learn some idiot judge awards makimba mimms $300k for being a sook, soft and a whinger

on a training note can someone tell me how the rx'd works, according to the website the program assumes the average crossfitter weighs 176 lb does that mean that if I weight 190 I should be using a heavier weight by the same proportion what happens at the crosfit games, do the heavier guys have to lift proportionally heavier weight or do they all lift the same weight

Comment #110 - Posted by: Scott E at October 10, 2008 6:03 AM

To those of you that are asking, there unfortunately isn't a substitute for deadlifts. It's hard to sub one of the best exercises you can ever do.

This will cap a difficult and upsetting 3-day hero cycle. It's definitely enhanced our community's awareness for our armed forces. We'll never be able to give enough thanks.

"The tree of liberty must be refreshed from time to time with the blood of patriots..."
--Thomas Jefferson

Comment #111 - Posted by: Justin Lascek at October 10, 2008 6:16 AM

#110 theydo the same weight just faster. some WODs will say BW or a percentage of your body weight. i say if your heavyier just do it faster.

RIP MR. J this one looks painful but we will push through.

Comment #112 - Posted by: Ozzie at October 10, 2008 6:16 AM

#110 they do the same weight at the games regardlessof body weight. sometimes the big guys just do it faster. some WODs will say BW or a percentage of to help keep the field even. i say instead of adding weight.... just do it faster.

RIP MR. J us little guys will fight through this one for you.


Comment #113 - Posted by: Ozzie at October 10, 2008 6:19 AM

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Round 1: 6:35
Round 2: 6:23
Round 3: 6:59
Round 4: 8:32
Round 5: 9:55

Total: 38:26

Comment #114 - Posted by: ferb44 at October 10, 2008 6:20 AM

My heart sinks when I see another name... another face, a new Hero WOD. I'm glad to give my own blood sweat and tears in their memory and thank Coach for the opportunity, but does the reality of the fact that Americans are dying in service not hit home unless Coach/Mrs. Coach post them as WODs?

It has been a "sad day" for a while now.


America is at war!

RIP to these 3 heroes lost.

Comment #115 - Posted by: buretto at October 10, 2008 6:21 AM

Last workout as a 40 year old - in Iraq. Only one or two other places I'd prefer to be right now (with certain people and my dog), but thanks to the crossfit community for making me a much more fit 41 tomorrow than I would have been.

ran 1/2 mile warm up on treadmill
scaled deadlifts to 220, 25:11. About 20 seconds each quarter to get the treadmill up to speed (9.5 to 10 mph), then 15 seconds moving about the gym.

Comment #116 - Posted by: derek at October 10, 2008 6:23 AM

Hey Fill # 96 easy on the comments of your own there fella! Although I don't agree with the impression Charles # 84 has given, you didn't exactly bite your tongue by giving a whole other country and it's people an insulting shot. Just because we don't all work in the military or understand the close bond between you guys and gals, everybody is in this for the same reason... to get the best shape possible and to motivate each other. By you slamming someone and his country and his city is not motivating. We are fighting the same war you are, we have people over there right beside yours, and yes ours are being killed also. Just because someone thinks that a particular workout sound absurd doesn't mean he is being disrespectful of the people or person that it is named after. Don't take such personal offense and easy on the offensive comments of your own, two wrongs don't make a right, and this is supposed to be a positive site to help each other. Have a great workout!

Comment #117 - Posted by: jef at October 10, 2008 6:27 AM

29 yom, 180 lbs


no ghd, subbed ab-mat situps with legs in a diamond shape

Comment #118 - Posted by: Jeff Weltmer at October 10, 2008 6:29 AM

Andy Glann - I don't know where you're hearing that we aren't in Afghanistan, but we definitely are. My bestest friend is over there right now (she's the one who turned me on to CF). And yes, she's in the Navy, believe it or not you don't have to be a SEAL in the navy to be on the ground in the desert. I know most service people know that, but didn't know if anyone else knew that. Random fact.

Oh, and heard the news yesterday about an aviation boatwainsmate on the USS Eisenhower that was killed on the flight deck by a jet wing hitting him in the head while getting shot off the cat. Sad news. Fair winds and following seas shipmate.

Did "Erin" today, well, kind of. I can't do pullups and some guy was just staring at me at the dip/pullup.. thing.. so since I have a PRT coming up I did pushups instead. Took me about 15 minutes using 20 lb dumbbells. I could have made that harder, but I feel it felt pretty hard while I was doing it. I suppose everything seems easy in retrospect. Except virtual shoveling... not even looking back at that workout is easy.

Grab the Kool Aid and GET SOME!

Comment #119 - Posted by: Sailor Erin at October 10, 2008 6:34 AM

This was toooooo rough.

Scaled D/L to 210#.


Comment #120 - Posted by: Jack - 22/M/159/5'10 - South Korea at October 10, 2008 6:35 AM


After watching the GHD sit-up lecture and reading a comment about GHD sit-up-induced Rhabdo, I decided to ease into GHDs. Rounds one and three were as rx'd, but two, four, and five were straight leg sit-ups on the floor--30, 50, and 50 reps respectively.

As modified, 25:40.

DL were nothing when I turned my thoughts to Mr. J. RIP.

Comment #121 - Posted by: Kevin at October 10, 2008 6:37 AM

Fairwinds, Joshua. See you at the council fire.

Comment #122 - Posted by: Spider Chick at October 10, 2008 6:55 AM

not impressed with my workout....

don't have GHD machine, just used decline bench for situps.



Work Hard. Play Harder!

Comment #123 - Posted by: Tarzan at October 10, 2008 6:57 AM

29:58 as Rx'd

Comment #124 - Posted by: Edwin 26/M/68"/175 at October 10, 2008 7:05 AM

PadenW as rx'd first 2 rounds then had to scale down to 225 lb f*ckin rough 42:47

JoeMc scaled 185 for first round second round w/ 205 then finished 3.4.5 at 185 again 42:49

Comment #125 - Posted by: PadenW at October 10, 2008 7:05 AM

RIP joshua

Comment #126 - Posted by: PadenW at October 10, 2008 7:06 AM

bw 165

subbed situps for gh-situps


Comment #127 - Posted by: paulw at October 10, 2008 7:07 AM


As Rx'd

GHD SU w/floor touch (all but 4th set unbroken)
255# Deadlift (last set unbroken)

Comment #128 - Posted by: c_BULL at October 10, 2008 7:08 AM

28:07 - 400 meter runs, GHD situps, 205# straight bar standard stance deadlifts.

First round deadlifts were dead stop deadlifts (no bouncing), but I quickly realized that wasn't going to last another 60 reps at this weight. Reverted to the much easier touch and go style for the remainder.

Comment #129 - Posted by: Kelly Moore 45/F/5'/114# at October 10, 2008 7:09 AM

no GHD :-(


un-anchored sit-ups; 205# DL



un-anchored sit-ups; 125# DL


Comment #130 - Posted by: nutfam at October 10, 2008 7:17 AM

Holy Crap! 28:27.
Did this at home, the run is about 400m., and the 250# DL and situps in the basement. Was considering scaling DL weight but was otherwise motivated by earlier comment. Great workout. RIP Joshua, and stay safe to the others who put it on the line everyday!

Comment #131 - Posted by: jef at October 10, 2008 7:19 AM

Doh....maybe next time he just stays in the shallow end of the pool with his floaties!!

Ex-sailor wins lawsuit over CrossFit workout

The Associated Press
Posted : Thursday Oct 9, 2008 12:23:59 EDT

MANASSAS, Va. — A former Navy information systems technician has been awarded $300,000 after suing a Manassas gym over an exercise program he says left him permanently disabled.

Makimba Mimms, 29, of Bristow says the CrossFit workout he did in 2005 caused him to urinate blood and his legs to swell.

Mimms sued Manassas World Gym, where he did the workout; Ruthless Training Concepts, a CrossFit affiliate at the time; and a Ruthless employee who administered the workout. A Prince William County jury found all three defendants liable Wednesday.

The CrossFit program is popular in law enforcement and military circles but has been criticized as dangerous. It involves timed, high-intensity strength training with little or no rest or water between sets.

Comment #132 - Posted by: F15E_WSO_M/46/6'/175 at October 10, 2008 7:21 AM

My apologies regarding floaties comment and fashion in which SO1 Harris died, no disrespect intended, bad choice of words. Still laughing at IT clown from manassas

Comment #133 - Posted by: F15E_WSO_M/46/6'/175 at October 10, 2008 7:23 AM

My respect, admiration, and honor to Mr.Joshua. My condolences and prayers to his family.

I wish I could ask where that picture was taken. If it is where it looks like to me, I lost a team leader there myself a couple years ago.

These heroes continue to inspire!

Comment #134 - Posted by: Abad.mac at October 10, 2008 7:23 AM

3xCFWU_30 singleunders+10 pushups+15medball twists

dropped DL to 225
abmat sit ups

Comment #135 - Posted by: CapeCodDave at October 10, 2008 7:24 AM

149 5'7.5" 33 yom

as rx'd 43:17
400 meters based on map my run so it should at least be close to distance-
straight leg situps with shoulder blades to floor rom
deads i took slow- 100lbs over bw for 75 reps is not something to take lightly and i wanted to watch form. i had to wear leather gloves after 1st set as i was sweating profusely and the bar (with hook grip)was slipping out of my hands. oly bar is thick for my hands to do proper hook grip as i can barely grab my thumbs-
RIP and i am proud to have done a wo in your honor!

Comment #136 - Posted by: mike d at October 10, 2008 7:35 AM


Comment #137 - Posted by: TJO at October 10, 2008 7:36 AM

RIP Joshua. My thoughts are with the family of a true fallen hero

Scaled down:
1/12 mile
10 GHD situps
135# Deadlift, 15 reps

Comment #138 - Posted by: Joe Thompson at October 10, 2008 7:39 AM

as rx'd


Comment #139 - Posted by: Andy at October 10, 2008 7:46 AM



Comment #140 - Posted by: Nicholas at October 10, 2008 7:48 AM

Scaled to 3 rounds, 255 on the deads: 29:00

Comment #141 - Posted by: monroe/m/52/69"/178 at October 10, 2008 7:52 AM

WU- 3x's samsons, 15 supermans, and 15 squats.

Ran 5K

Comment #142 - Posted by: verve at October 10, 2008 8:03 AM

23:16 rx'd

RIP Joshua Harris

Comment #143 - Posted by: freddy c._one world at October 10, 2008 8:05 AM

40 mins

Had to run from treadmill to situp machine, then down a set of stairs to deadlift, back up the stairs back to the treadmill... plus the crap of getting the treadmill up to speed

Comment #144 - Posted by: tooljunky at October 10, 2008 8:09 AM

im a little nervous about 30 ghd situps. never done that many before or even in a workout. i think today im going to just do 15 ghd situps per round to try and avoid RHABDO!

Comment #145 - Posted by: logan schecter from long island NY at October 10, 2008 8:12 AM


"Mr. Joshua"


Comment #146 - Posted by: time 2 cf at October 10, 2008 8:15 AM

a long 52:00 to gut this one out. Scaled DL's for last two rounds to 225.


Comment #147 - Posted by: rick at October 10, 2008 8:16 AM


33:29 as rx'd

first time testing out the tendonitis in the ankle on runs...they held up but i had to be pretty cautious...not sure how much faster i could've run anyway

rip joshua and sincere condolences to friends and family

Comment #148 - Posted by: dmarsh at October 10, 2008 8:16 AM

thanks for the great tribute and comments.

Ranchor Harris

Josh's brother

Comment #149 - Posted by: Ranchor at October 10, 2008 8:20 AM


As Rx'd with women's weight of 175#

Comment #150 - Posted by: Laura DeMarco - CrossFit Rx at October 10, 2008 8:26 AM

as rx'd


Comment #151 - Posted by: Adam W 39/5'7"/185 at October 10, 2008 8:27 AM

Half day only 3 rounds 17:11 RIP Joshua

Comment #152 - Posted by: Troy at October 10, 2008 8:27 AM

In Mr. Joshua's honor i think i'll crank this one up a bit and add a 8# med. ball...thus, a GHD Wall Ball Sit up! Someone please have the medical crew ready to revive!

RIP JTH....my prayers and sympathy is with your family.

Comment #153 - Posted by: Donalda at October 10, 2008 8:28 AM

Bike to gym for warm-up. -5 celcius today...burr.
Scaled deadlift to 235lbs
5 rounds = 25:10

Comment #154 - Posted by: Calgary Colin at October 10, 2008 8:29 AM


As Rx'd


There really are no words to express how greatful I am for individuals such as Josh. All I can say is that my family and I are free today because of people such as SO1 Joshua Thomas Harris. So thank you josh and rest in peace my friend.

Comment #155 - Posted by: cmh at October 10, 2008 8:36 AM

did my best with the GH sit ups. and only did 133 on the dead lift. Couldn't even move the 155 i started with.

RIP Brother. Sorry to cut your work out short.


Comment #156 - Posted by: Jeremyash at October 10, 2008 8:40 AM


As RX'd, 31:57.

Comment #157 - Posted by: GP at October 10, 2008 8:43 AM

Subbed 500m rows
30 GHD sit ups
15 185 lb dead lifts

Fair winds.

Comment #158 - Posted by: Theresa & Mark at October 10, 2008 8:46 AM

RIP, Mr. Joshua. God bless you and your family for your sacrifice.
Had to scale DL's to 185
29:25 total

Comment #159 - Posted by: JDinND at October 10, 2008 8:47 AM


Comment #160 - Posted by: JETT at October 10, 2008 8:48 AM

Hey, i realize the importance of our fallen soldiers that fight so bravely for our country. But, i am sincerely confused. I check the site for exercise information, not tributes to our

Comment #161 - Posted by: applesauce at October 10, 2008 8:50 AM

26:19 as Rx'd

The GHD situps were the toughest part. Deadlifts were broken up 8/4/3.

RIP Joshua - thank you for your service and may God bless you and your family.

Comment #162 - Posted by: Mike Mc 30/5'9"/165# CrossFit Emerald Coast at October 10, 2008 8:58 AM

Joshua, thank you brother, Gung Ho.

Comment #163 - Posted by: Eddie at October 10, 2008 9:01 AM

#161 applesauce

I'm not sure I understand your post. Are you saying that you come to CrossFit for fitness info only and don't want or like to read tributes to our soldiers? If so, I would say you might want to find another fitness site b/c that is what CrossFit is sincerely dedicated to, everday, all day!! I'm confused why another man or woman in the free world would have a problem with what Coach and Lauren do to honor the fallen Heroes on this site.

Comment #164 - Posted by: bkm at October 10, 2008 9:02 AM


Subbed 185# DLs:


Great WOD!


Comment #165 - Posted by: Dave Smyth at October 10, 2008 9:06 AM

Hey applesauce 161. I'm pretty sure paying respect to fallen warriors doesn't hinder your workout. These men died protecting your freedoms and your way of life. That is worth being reminded of every day.

Comment #166 - Posted by: Josh at October 10, 2008 9:08 AM


as:rx'd 29:53

Comment #167 - Posted by: brandon crossfit rockford at October 10, 2008 9:12 AM

sub 225# DLs


Comment #168 - Posted by: David Musgrave 22/M/5'9"/180 at October 10, 2008 9:21 AM


as rx'd 28:45

Comment #169 - Posted by: brent colson at October 10, 2008 9:22 AM

#164 bkm and #166 josh

well, i must admit i am very new to crossfit. And if that is what crossfit is based on, then i understand. I just get some assistance with substituting certain exercises from the comments section. It's tough to get that assistance when I am reading RIP, over and over again, that's all. My suggestion. If tributes to fallen soldiers is such a mainstay for crossfit, why not have a whole section on the site designated for the tributes and then this section for people who are eager to learn the exercises.

Comment #170 - Posted by: applesauce at October 10, 2008 9:24 AM

re: applesauce #161

What the hell are you thinking? I am at a loss for words as to how ridiculous that post is. Continue to get your workouts here is you must, but please to not post anything back on this board.

And if the tributes bother you- PLEASE go to another website to get your FREE workouts. Or another country to live...

Comment #171 - Posted by: russell 25/m/185 at October 10, 2008 9:24 AM

Wow. Wow. My heart breaks for his family. Don't let his sacrifice be in vain. This WOD is for Joshua.

Comment #172 - Posted by: doug at October 10, 2008 9:27 AM

Holy crap! 250 lb deadlifts? I'm not quite there yet, I don't know if I can even do one of them.

Run as rx'd.
Broken situp sets as strategy to improve overall time. 10-10-10
155# Deadlifts.



RIP Joshua, thank you for your service and your ultimate sacrifice.

Comment #173 - Posted by: Eric E at October 10, 2008 9:32 AM


Regarding applesauce, russell's right. this is a thread regarding all aspects of the WOD, especially commenerating our fallen as we learn of their fate. you're welcome to find another FREE workout site if this isn't up to your standards...

Mr. Joshua: 24:35

deadlifts scaled to 185, not that strong in this area plus i'm still weary about an old back injury. Runs were ok. Sit-ups were all unbroken.

Comment #174 - Posted by: BigBen at October 10, 2008 9:33 AM


500 meter rows
#205 Dead Lifts
Glute Hams as Rx'd

Damn is all I can say

Comment #175 - Posted by: ray at October 10, 2008 9:36 AM

AS Rx'd
Jim 49/M/160 40:34
Mark 28/M/230 43:00

Comment #176 - Posted by: ncsheepdog at October 10, 2008 9:41 AM

Scaled deadlift to 235 lbs x 15
Did sit ups 50
run 400 m

Five rounds

Time: 48:14

Comment #177 - Posted by: UD-ai at October 10, 2008 9:46 AM


Under other circumstances I might say how brutal this cycle was, and that the 250# DL felt super ridiculously heavy considering the beating my hands have taken the last couple of days, or maybe even complain about how much I hate running. However, at the end of the day, unlike SO1 Harris, I am still breathing and fortunate enough to see another day. Rest in Peace Fella!!

As Rx 35:22

Comment #178 - Posted by: Damon Mosley_CFRx at October 10, 2008 9:48 AM

just remembered i forgot we had to run on a treadmill then go all the way back downstairs so i am sure that added a minute or so

Comment #179 - Posted by: PadenW at October 10, 2008 9:49 AM

Too many heroes. A sad series of days.

Thank you for honoring them, and giving a name and face to the people that have served our country.

Comment #180 - Posted by: Jim Evans at October 10, 2008 9:51 AM

Thank you Coach and Dave for this amazing tribute to Josh. Steve and I will be with Josh's brother and family this weekend and will be honored to do this workout for them as well. I have taken the time to read every comment so far. They are inspiring and I know the Harris family will be touched deeply. God Bless all the soldiers fighting for our freedom. (even if it is the freedom to make ridiculous comments on this site) To the Harris family, we love you!! And to all that are doing this workout, GOOD LUCK!!

Comment #181 - Posted by: Jennifer at October 10, 2008 9:53 AM

Calgary Colin:
Nice work man! I'm 53 and its always interesting to see how well other over 50s can do. Impressed that you only needed to scale the DLs so little.

Comment #182 - Posted by: steve at October 10, 2008 9:55 AM

I gave it my all this week for the heroes. They deserve more than that though. R.I.P all of you guys...


5 rounds for time of:
-400 meter run.
-30 Yogaball GHD sit-ups.
-185# Deadlift, 15 reps.

Time: 31:36 minutes

Comment #183 - Posted by: FrankB7 at October 10, 2008 9:55 AM

As Rx'd 175# DL women weight


GHD Sit-ups + Heavy Deadlift = Tears...Lots of it!

Comment #184 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at October 10, 2008 9:58 AM

applesauce if you want just training info head on over to all the FREE articles and FREE exercise demos on this site !! Then you can avoid all of this tribute nonsense that seems to bother you.

Comment #185 - Posted by: EricFromOneWorld at October 10, 2008 10:09 AM

Mr Joshua was a bad-ass. I couldn't hang with the weight this morning so I met up with is kid brother instead.

40 mins (sub'd 185 on DL)

Comment #186 - Posted by: John 32/m/172 Albuquerque at October 10, 2008 10:12 AM

as rx'd 28:25

Comment #187 - Posted by: dan colson at October 10, 2008 10:17 AM

subbed 2min jump rope for 400m
all else as rxd

Comment #188 - Posted by: Jonblaze at October 10, 2008 10:25 AM

People were hogging the treadmills so I decided to sub 21 pull-ups for the 400m sprints

5 rounds
21 pull-ups
30 GHDs
15 deadlifts 250lbs

time 38:54

Prayers go to the families of the heroes that were honored this week.

Former Black Dragon 7
MSG Mark Nash
Cp Eggers Afghanistan

Comment #189 - Posted by: former Black Dragon 7 M/37/5'11"/165 at October 10, 2008 10:25 AM

175# DL
GHD sit ups
Prayers to our heros!

Comment #190 - Posted by: Krista Colson at October 10, 2008 10:37 AM


As rx'd:


God Bless you Joshua, Erin, and Ryan. Our thoughts and prayers go out to the families of the 3 Heroes.

Comment #191 - Posted by: Chris Holt at October 10, 2008 10:40 AM

M 33/145/5'7"

3 rounds with 185 lb deadlifts: 16:57

Comment #192 - Posted by: Dan at October 10, 2008 10:41 AM


Did rx'd womens weight (185lb Deadlift)


Pretty good workout...had to make sure to focus on engaging the core on the deadlift after doing that many GHD's.

Comment #193 - Posted by: Christine at October 10, 2008 10:53 AM



subbed 500m row for running
situps as rxd
95 lb deadlift, 15 reps

all 5 rounds---39 minutes
I thought of the ultimate sacrifice Joshua made the whole way through my workout.
Legs very wobbly now.

Comment #194 - Posted by: Dena@C2 at October 10, 2008 10:55 AM

Scaled to 4 rounds, 20 GHD sit ups, 225# deads.


Just a terrible time. One of those "just don't have it" days.

Joshua, you deserved better than I had today. God bless your family.

Comment #195 - Posted by: Michael at October 10, 2008 10:57 AM


5 rounds

400m run
50 sit-ups w/ab mat
15 250 deadlifts


Comment #196 - Posted by: dmcole at October 10, 2008 10:59 AM

To everyone with negative comments about the hero workouts and people paying their respects to our fallen soldiers, firefighters and any other personel its sad and not needed take the website for what its worth and if these other comments bother you so much you dont have to read them its a public post and cant and wont be tailored to your own personal needs! thanks to crossfit and all our heros!!

Comment #197 - Posted by: will at October 10, 2008 11:00 AM

as rxd.......37:07...jb

Comment #198 - Posted by: JBpractice at October 10, 2008 11:00 AM


no GHD so:
400m run
30 situps on decline bench
15 deadlifts @ 185lbs


Comment #199 - Posted by: T. Frazier at October 10, 2008 11:06 AM

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scaled the deads to 185, we were running 2 bars and 3 guys working out, so that is all we could max both bars out at.

For a warmup, I did 15 situps, 15 back ext's, a couple of pullups, some dips.

Time was 40:42, For Joshua, thanks brother for you service.

Comment #200 - Posted by: nik nichols40yo/165lbs/5'7'' at October 10, 2008 11:08 AM


as Rx'd

10 of that time was spent having words out with the weight room staff, because one of the literally four other people in the gym said I was being too "loud and disruptive" while deadlifting, and I either "do them right or not at all" so some serious words were exchanged

Comment #201 - Posted by: RJM at October 10, 2008 11:09 AM

Runs on the treadmill and GHSU's were off of the preacher bench; definately a little weird/sketchy with my legs spread to the outside and bairly anchored. Deadlift as rx'd:


Godspeed "Mr. Joshua"

Comment #202 - Posted by: Nolan at October 10, 2008 11:13 AM

33:18...no gh device...situps done on floor, straight leg no support...smoked, tough workout

Comment #203 - Posted by: Lee at October 10, 2008 11:15 AM

Teri f/36/5'7/153
400 m run outside, flat terrain
GHD sit-ups (first time using our new GHD for a WOD!)
135# deads (too taxed on grip from last couple WODs to go any higher today)


The Heroes help keep it all in perspective. Cherish every day. Try Hard. Do Good.

Comment #204 - Posted by: TnT in MD at October 10, 2008 11:15 AM


wod not as rx'd


Comment #205 - Posted by: Dan - New Hope at October 10, 2008 11:15 AM

36m / 6' 1'' / 238

as rx'd: 27:12

Comment #206 - Posted by: The Crimson Wombat at October 10, 2008 11:19 AM

3 rounds for time
row 500
30 anchored situps
15 100kg deadlifts

Round 1: 4.58
Round 2: 7.19 (12.39)
Round 3: 6.38 (19.17)

Comment #207 - Posted by: Ed Flood at October 10, 2008 11:24 AM

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 205lbs x 2.

Subbed 205lb deadlifts
Glute-ham sit ups below parallel, arms at side
Time: 49:57
Foam roll after

Comment #208 - Posted by: Sesoku at October 10, 2008 11:27 AM



Had to sub GHDs for decline situps. My respects to yet another fallen "brother in arms".

Comment #209 - Posted by: Daniel Brown at October 10, 2008 11:27 AM

5 rounds, using #160 DL, unanchored butterfly sit ups

Time = 30:57

Good bless you Mr. Joshua and family


Comment #210 - Posted by: in8girl at October 10, 2008 11:28 AM

27:26 as rx'd, I'm ruined.

Was on sub-25 pace, which was the goal, but runs were brutal. Other that 1st round the GHD's were sets of 5's and 3's and the DL were 5's.

Incredibly grueling WOD, I'm completely spent after these past 3 Hero Workouts. I think I had about 75% of me left to give today but I gave 100% of that. What a chipper that was.

My condolences to the friends and family of Joshua. It's time to bring them home alive.

Comment #211 - Posted by: gaucoin at October 10, 2008 11:30 AM

I feel inadequate because I know I will not be able to do this workout as prescribed. But I will give it my all and cherish every moment of it, knowing that Mr. Joshua gave his life protecting my freedom. God bless.

Comment #212 - Posted by: Duke at October 10, 2008 11:32 AM

as rx'd:


Comment #213 - Posted by: steeliekid 175 67" 40 at October 10, 2008 11:33 AM

Love these 5 rounders, as they are perfect for MMA fight training. I adjusted this a bit to help prepare for a fight in November.

5 five minute rounds
1 minute heavy bag intense
15 deadlifts 250
40 anchored situps
finish off round kickboxing heavy bag

Unbelievable how this has helped my bjj and MMA game. My strength and cardio are through the roof now in comparison to before Crossfit. Thanks for all you do and much respect to Joshua, prayers for his family.

Comment #214 - Posted by: nolan Clark at October 10, 2008 11:36 AM

no GHD machine, used makeshift one with bench.
everything else as rx'd

Comment #215 - Posted by: VZ at October 10, 2008 11:37 AM

36 min but...

Only 185 on the DL. Still had to rest at rep 8

Comment #216 - Posted by: jb at October 10, 2008 11:40 AM

#170 Applesauce

This section is for comments. what you need to do is go to the FAQ, exercise videos or the message board for assistance if you are not finding what you need here.

Comment #217 - Posted by: Jason Homesley at October 10, 2008 11:44 AM

will hit this one this evening...

RIP Josh thank you for your dedicated and exemplary service - now go regroup with the other HEROS and kick a$$ on the other side

OT- what's up with the Afghan troopers and the beards?

Comment #218 - Posted by: Sundevilstormin at October 10, 2008 11:45 AM

As RX'd 36:57

The pain I feel right now has nothing, to what his famliy and loved ones have felt.

Comment #219 - Posted by: Jared at October 10, 2008 11:50 AM

Thanks Joshua for fighting the noble fight and doing so with honor, courage, and selflessness.

I did this workout in your memory.

(No GHD subbed w/ full range floor situps.)
Deadlifts broke into sets of 7+5+3.
Situps unbroken.

Comment #220 - Posted by: Justin Flynn at October 10, 2008 11:51 AM


Didnt want to Kill myself with GHD Sit-ups

Did 5 GHD then hit the floor for the next 25.

Comment #221 - Posted by: A.C. at October 10, 2008 11:56 AM

135lb deadlifts


Comment #222 - Posted by: Headhunter at October 10, 2008 11:59 AM

about 32 minutes. sub anchored situps and 205 lb DL

Comment #223 - Posted by: ecp2 at October 10, 2008 11:59 AM


no ghd kit at my gym so did reg situps and dropped weight to 135lbs for deadlifts.
got confused though and ran 500m not 400m!!

RIP joshua

Comment #224 - Posted by: tom at October 10, 2008 12:07 PM

As Rx'd


Thank you for your sacrifice Joshua, did this in your honor. Your family is in my prayers.


Comment #225 - Posted by: Anders at October 10, 2008 12:08 PM

#17 Thanks for the link. An incredible Bio for an incredible man. His family and country should be proud. A great loss.

Comment #226 - Posted by: RussEscondido at October 10, 2008 12:12 PM

39:07 as RX'd

at 7,000ft by moonlight in Afghanistan

Thanks Josh and family for your great sacrifice. Applesauce, I sincerely hope you stick around to learn why we honor these great Americans and their families. If you don't understand our appreciation for sacrifice to a common good valued over ourselves I challenge you to learn about the men honored here. Understand the challenging lifestyle they chose and better appreciate why we are so grateful.

Comment #227 - Posted by: pedro at October 10, 2008 12:14 PM


Mr. Joshua

subbed 225lb dl, ran ~400m (guestimate using football field - probably closer to 500m).



Comment #228 - Posted by: SeanC at October 10, 2008 12:17 PM

Was actually going to post some issues I have with Crossfit today, but those issues now seem really stupid compared to what Joshua and our other soldiers see every day.


An incredible pansy

Comment #229 - Posted by: Mark at October 10, 2008 12:21 PM

RIP Mr. Joshua

As Rx'd 29:35

Cubby out

Comment #230 - Posted by: Cubby at October 10, 2008 12:32 PM


Screwed the whole thing up not as Rx'd

480 M Run (around my block)
30 situps (no Ghd)
15 deadlifts (first round 275! messsed up my math, stripped it down and did 260, what? Thats right I messed up my math again.)
Only did 4 rounds because Im a idiot I blew threw 15 275 deadlift and tried myself out. Sorry Josh I wish I could have done better on this one for you.

29:28 overtraining not doing anything but resting tommorrow. Oh, and Freddy c is the man I'm always chasing him and he's 20 years older. Going to work.

Comment #231 - Posted by: Filer at October 10, 2008 12:35 PM

Subbed GHD for regular sit-ups, unanchored. Not strong enough for 250#, subbed to 205#.

Time: 28:57

I've been following the WOD as posted (had to sub some stuff, but fairly close), as best I can now for exactly one month today since breaking my wrist on July 31st. Overall, I've Been Crossfitting for just over a year now. I feel amazing and I'm so happy to have a community like this, that would honour the fallen hereos this week, even though the workouts have been monsters, I have mad respect for all of us that did them. Rest tomorrow, everyone deserves it!

Comment #232 - Posted by: Shaneb at October 10, 2008 12:38 PM


Situps on Medicine ball w/ feet anchored


Comment #233 - Posted by: B-Mo at October 10, 2008 12:41 PM

NOT as Rx'd

400m x 5
30 GHSU x 5
205/185/185/185/185 x 15

lots of MODs on the 250# DL, maybe too high?


Comment #234 - Posted by: F15E_WSO_M/46/6'/175 at October 10, 2008 12:43 PM

BW 173


subbed ab mat sit-ups for GHD sit-ups.

Comment #235 - Posted by: Eric O at October 10, 2008 12:46 PM

Mr. Joshua


Started with 185, dropped to 175 on second set and dropped to 165 for the last 3 sets (back was rounding way too much)

everything else Rx'd


I felt like poop

Comment #236 - Posted by: sarah at October 10, 2008 12:47 PM

did DL 225#
and regular situps

still took me about 30 minutes....back is gonna be sore tommorow....RIP Josh

Comment #237 - Posted by: Soulsurfer at October 10, 2008 12:51 PM


ran 200m hill down and up
no GHR so did regular sit ups
deads at 250


Comment #238 - Posted by: paul manfre - CROSSFIT POWER ATHLETE at October 10, 2008 12:51 PM

Did "the pack" workout, 5 rds of:
GHSU x 15
DL x 15 (185#)

Total exercise time, incl transitions--26:02
Rd 1, 400m--1:49; Rd 1 total, 4:31
Rd 2, 400m--1:52; Rd 2 total, 4:24
Rd 3, 400m--1:50; Rd 3 total, 4:29
Rd 4, 400m--1:54; Rd 4 total, 4:46
Rd 5, 400m--1:47; Rd 5 total, 4:06

Comment #239 - Posted by: pb 37/m/71"/176 at October 10, 2008 12:52 PM

Runs on treadmill
GHSU on exercise ball/anchored feet

Comment #240 - Posted by: Jesse at October 10, 2008 12:54 PM

Runs on treadmill, 15 GHSU on bosu ball with feet hooked under bench, not touching the floor everytime, 15 x 135 deadlifts (185 would have been killer).


Total - 28:36

I liked this workout more than I thought I would

Comment #241 - Posted by: MC Warsaw 23/m/6'/220 at October 10, 2008 1:00 PM

#218 Sundevilstormin: The official reasoning for the beards is that the Afghan tribesmen don't respect men who can't grow beards.

But there's been a joke around a long time before 9/11 about what would happen if Air Force 1 was ever hijacked. The Rangers would make an elaborate model of the plane and perform 3 days worth of dry run assaults before finally raiding the plane, by which time all the hostages would already be dead. The Marines would just blow up the plane. And the SF/Seals would request relaxed grooming standards before assaulting the plane with a force divisable by either 2, 6 or 12.

Comment #242 - Posted by: El Cobra at October 10, 2008 1:00 PM


5 rounds
400M run
30 GHD
15 DL 205#


may God bless Josh and his family

Comment #243 - Posted by: bckcntryskr at October 10, 2008 1:05 PM

Blue Skies Mr. Joshua

Comment #244 - Posted by: CCTJOEY at October 10, 2008 1:05 PM

28:40 as rx'd

Comment #245 - Posted by: BIGGIE at October 10, 2008 1:05 PM

Modified and saled

Only did 3 Rs
decline bench s/u


Fair Winds Mr. Joshua Sir.

Comment #246 - Posted by: TJ/220/42 at October 10, 2008 1:07 PM


39:46, as rx'd

First time DLing more than 225 since mid-June tweak during 5-5-5-5-5 DL. Felt good to be moving heavier weight. Overtraining of late, but I simply couldn't avoid pounding through this week of hero WODs. Next triplet will be subbed with a week of rest, massage, and stretching.

Thank you to all that serve...

Comment #247 - Posted by: esteban at October 10, 2008 1:09 PM


~27 min

Comment #248 - Posted by: Clinton at October 10, 2008 1:10 PM

rx'd 17:27

Comment #249 - Posted by: platoondaboo at October 10, 2008 1:11 PM


Mr. Joshua as rx'd 27:38, tough

Comment #250 - Posted by: C-Loc at October 10, 2008 1:24 PM

Thank you to all who are serving and have served for freedom for us all. Godspeed Mr. Joshua. There are no words...

Comment #251 - Posted by: PXT Cody 6'/195/33/M at October 10, 2008 1:29 PM


Subbed 225lbs for deadlifts everything else as rx'd 34:17

Comment #252 - Posted by: ffkwill at October 10, 2008 1:29 PM

10 reps DL
Foot anchored SU

Comment #253 - Posted by: CaliChasM/6'7"/49/250 at October 10, 2008 1:31 PM

Did anyone complete this with NO partitioning? I would love to see a video of someone going through this! Inspiring.

I did 255 on the DL but scaled the WOD back to 3 times through. 35:24.00

I was slowed mostly by headaches? Dehydrated- perhaps? Not enough sleep- definately.

Looking forward to this next time!

Comment #254 - Posted by: PXT Cody 6'/195/33/M at October 10, 2008 1:33 PM


Gym across from Fenway Park

4 Rds Subd 225/ then 135 for last 2 rds DL
Rest as Rx'd 23 min

jas 4 rds 45# DL 15/12/12/12, GHS 15rep/ ran .2 mile
Does Crossfit CalTech exist yet?

Comment #255 - Posted by: jasffc at October 10, 2008 1:35 PM

Correction to my earlier post

Comment #256 - Posted by: Jesse at October 10, 2008 1:37 PM

I apologize beforehand if this is somehow rude or improper but:

Wouldn't it be appropriate for "Mr. Joshua" to be a swimming WOD of some sort? I haven't stumbled upon the reason swimming isn't a bigger part of Xfit (I'm sure it has been answered, I just haven't read it). I know everybody here agrees that a level of proficiency in moving in the water is very important to being an all around great athlete.

Comment #257 - Posted by: Y. Zhou at October 10, 2008 1:39 PM


As rx'd with a scaled DL of 185#


Comment #258 - Posted by: Richard at October 10, 2008 1:43 PM


As rx'd with a scaled DL of 185#


Comment #259 - Posted by: Richard at October 10, 2008 1:43 PM


Had to sub in sit-ups on the decline bench. Otherwise as Rx'd.


R.I.P. Mr. Joshua God Bless

Comment #260 - Posted by: Reagan at October 10, 2008 1:45 PM

I had to scale this one a little with the GHSU and instead of 250 done 185 on the DL. But otherwise was done as rx'd
M/36 35:20

Comment #261 - Posted by: Stan at October 10, 2008 1:46 PM

subbed 50 box jumps for run
As rx'd with sub 31:15.
As rx'd 31:15

Nice way to end the week!!

Comment #262 - Posted by: SitkaRS709 at October 10, 2008 1:46 PM


Un-anchored Abmat situps, 215lb DL's. Avg HR 163, peak 183, rec. 43. Kudos to all "as rx'ers."

Condolences to the family and friends of Joshua.

Comment #263 - Posted by: mas 51/M/150 at October 10, 2008 1:47 PM

33:58 makeshift GHD

Comment #264 - Posted by: Rory Mac at October 10, 2008 1:48 PM



As rx'd

no subs, no scale, painful. 250# deadlift is heavy enough to not rep-out in a block, so each round was 3x5 with full bar release / re-grip after each rep and step-back after each block.

ran the 400's at 1:30 for the first, 1:45 per for final 4 rounds. GHD situps were relative rest-block.

Comment #265 - Posted by: Lee at October 10, 2008 1:49 PM


Boy did I mess up! I put 225# on the bar for dead lifts instead of 250# and realized it after the 3rd round and then raised it to 250# for the last two.

Subed decline situps for GHD situps.
I need to start doing these sprints outside instead of the treadmill. It takes to long to get them up to speed. Lost time there.


RIP Mr Joshua - I worked hard in your memory. I will do it faster next time.

Comment #266 - Posted by: Corey Bibolet at October 10, 2008 1:52 PM

as rx'd

West Tigris CrossFit

Comment #267 - Posted by: Jon-David at October 10, 2008 1:53 PM

first deadlift till long time

so i've done it with 205pds

the rest was RX'd in 25min54

Comment #268 - Posted by: 1*1*3*8*1 at October 10, 2008 1:55 PM


My buddy AC and I were concerned with the high volume GHD sit-ups. I've only recently discovered a way to do them in our affiliate by stacking two tires on top of each other. We both just recently started doing the GHD's as part of our daily warm-up. We didn't want to risk any mild cases of rhabdo by doing all 150 reps.

With that being said, I did 5 GHD sit-ups, then did 25 on the floor to make 30 total. Other than that, I Rx'd the workout with the run and weight.


My condolences go out to the Harris family, and all of the soldiers and families of soldiers that do their jobs to uphold liberty.

"The tree of liberty must be refreshed from time to time with the blood of patriots..."
--Thomas Jefferson

Comment #269 - Posted by: Justin Lascek at October 10, 2008 1:56 PM


took me forever (the DL's did, anyway) and I almost puked, but as rx'd


Comment #270 - Posted by: patrick at October 10, 2008 1:58 PM

M 39/178lb
Regular sit ups, treadmill slowed me down getting started, DL started 120k then round 2 down to 100k. 37 mins.Echo the kudos for the Rx'ers under 30 mins.
what a week. I don't think there's a part of my body that wasn't totalled this week.

Comment #271 - Posted by: Adam UK at October 10, 2008 2:06 PM

so if the average crossfitting male is about 175 lbs and the work outs are kind of based off of that, what do they consider the average crossfitting female???

Comment #272 - Posted by: dani at October 10, 2008 2:10 PM


Warm-up: 3:06 row (763m); CFWU - 3 rnds; Burgener WU.

As Rx: 37:25

Cool-down: hamstrings stretching; foam roll.

Outside runs; hand-to-floor GHDSU; controlled drop DL (no bumpers). Moving slow today. Not a lot of energy.

RIP Mr. Joshua.

Comment #273 - Posted by: rjf at October 10, 2008 2:11 PM


CFWU (false grip PUs, ring dips)

Modified GHD situps (no GHD machine in weight room, so used a situp bench with a steeper decline on which to perform GHD SUs), 225lb deadlift, and had to run up and down 3 flights of stairs between track and weight room.


Running up and down stairs definitely added time, and had some other minor disturbances which took time as well, but really the majority of the slowdown was spend on DLs (first WOD doing DLs since I hurt lower back a while ago, and tore up my hand pretty good yesterday so I took it much slower/more cautiously than I might normally). Hurt the hand a little more (ended with nice blood spots on the tape around hand), but lower back was just fine so next time I'll feel more comfortable doing as RX'd.

What amazing workouts this cycle consisted of, but I'm sorry why they're coming up. Rest in peace, Joshua.

Comment #274 - Posted by: R.Lee_Seattle at October 10, 2008 2:11 PM

The toughest Hero workout since I started in June2008.

My body is not feeling so well after these 3 days. Well deserved rest for EVERYONE!



Comment #275 - Posted by: 27/m/170...Jordan at October 10, 2008 2:15 PM

Jodi (F/30/109)

So...my 30th birthday started off by Anthony telling me how old I am. hahaha! Then I split the ass right out of my jeans. Awesome! LOL!

At lunch time Anthony and I got our pictures done for an article for the Gleaner (local paper)...should see it on Monday.

After work I came home to a beautifully wrapped box with a bow on top. In it was the wrist watch I have been eyeing...of course it's a Timex with a stop watch on it to wear in the gym. (But it also looks good with jeans) ;) AND I got a beautiful new pair of weightlifting shoes. Awesome! I was super stoked to try them out with squats tonight and a short metcon involving cleans....


Speed Deadlifts
115x1x10 with 30 seconds rest in between (time by my fancy new watch)

5 rounds of:
5 cleans, 95 pounds
7 chinups

Time: ~5 minutes (I hit the stop button on the watch twice while catching the cleans - I'll have to wear it higher on my wrist.)

Overall, everything felt like shit tonight. I LOVE the way the weightlifting shoes felt though, they're so stable and firm. I've been up most nights coughing this week so sleep has been lacking...everything felt like shit all week so I suppose today should be no different.

I'm still exciting about my birthday and the adventure I've got in store for tomorrow. Can't wait!

Comment #276 - Posted by: Jodi Bainbridge - CrossFit Fredericton at October 10, 2008 2:15 PM


5 rounds of:
dead lift: subbed 185 *15reps
sit ups as rxd
rowed 500m under 2min
Time: 26min

Ran 2 miles under 14min when I got home

Comment #277 - Posted by: wadeUSMC at October 10, 2008 2:15 PM

This workout completely destroyed me. The DL were definitely my limiting factor, as I was having trouble maintaining the lockout. The GHD just made me want to vomit with every rep. I feel defeated.


Comment #278 - Posted by: Chachi_20/5'11''/190 at October 10, 2008 2:17 PM


breakfast: run 45 minutes = 6 miles

cfwu, warm-up dls 10x135#

WOD: "Mr. Joshua"
5 rounds of
400m run
30 x ghd sit-ups (floor touch to toes touch)
15 x dl @ 175#
time = 26:32

ok, i can totally get this under 25. had to wait for some dude who mid-WOD jacked the barbell i wuz using for his 3 sets of 5 weird-lookin rounded backed romanian-type deadlifts. it wuz hella annoying havin to wait as well as painful just watching him do those ugly lifts. ugh.

Comment #279 - Posted by: cleverhandz at October 10, 2008 2:18 PM

used 225# for deads, otherwise as rx'd: 22:55

Comment #280 - Posted by: Jake R/153/5'11"/16 at October 10, 2008 2:25 PM

RIP bro

Comment #281 - Posted by: Lance-Crossfit Central at October 10, 2008 2:29 PM

as rx'd:


Comment #282 - Posted by: Mason at October 10, 2008 2:30 PM


24:54 as rx'd

Chresten: 19:15 with 150 deadlift

Comment #283 - Posted by: Justin Routt at October 10, 2008 2:31 PM

As Rx'd
Wanted to quit at rd 3 but remembered the Mr Josh didn't quit.

Comment #284 - Posted by: bill m/49/72"/212 at October 10, 2008 2:31 PM

m / 170

4 rounds

400m run
30 ghd sit-ups (all unbroken)
15 205# dls (broken into sets of five, didn't finish the last round)


I am going at moderate pace and stopping my workouts at 30:00 min while I work back into shape.

Comment #285 - Posted by: aloomis1 at October 10, 2008 2:34 PM


subbed 135# DL
My two goats(GHD sit-ups and DL) in one workout.

Comment #286 - Posted by: CK at October 10, 2008 2:37 PM

left knee wonky doc says get used to it
subbed 25 double unders for the runs
double unders got good all of a sudden should have done 40 per

Comment #287 - Posted by: angelo 38/74"/ Feb'07 at October 10, 2008 2:41 PM

Thank you for your sacrifice Mr. Harris. Rest in peace, sir.
As rx'd: 28:08

Comment #288 - Posted by: jwm at October 10, 2008 2:48 PM


all treadmills in gym were taken so:
air bike half mile
30 sit-ups (feet anchored)
15 225# dl's


RIP Joshua. These workouts would be great if they were named random girl names. The less hero workouts the better. Hopefully our next president will get us out of this pointless war.

Comment #289 - Posted by: JohnFahn at October 10, 2008 2:58 PM

Jennie: 27 F 160# 5'9"
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
165 pound Deadlift, 15 reps

Time= 34:55

Comment #290 - Posted by: Jennielee at October 10, 2008 3:02 PM


"Mr. Joshua"
subbed rows for runs but all else as Rx'd


Felt like I was moving at a good pace but my time says otherwise. The GHD's were broken up a lot and slowed me down.

6-8 projectile vomits all over locker room floor and toilet
5-10 minutes of fighting back tears
10 minute stagger to my car.

Comment #291 - Posted by: COS at October 10, 2008 3:03 PM

5 rds:
400m run (Treadmill 10-11 pace)
30 unanchored situps
15 220.5 lb deadlifts


Great workouts. Sad reasons. RIP Mr. Joshua. Thanks for serving our country.

Thank God for rest days. Hellllllloo Saturday!

Comment #292 - Posted by: Chad 21/6'5"/200 at October 10, 2008 3:06 PM

Wow! Flat out, that kicked my ass!

5 rds:
400m run was brutal by round 5!
30 BALL CRUNCHES - weak I know!'
15 135 cleans - Again weak!

I'm bringing chubby back! Give me 60 days!

Comment #293 - Posted by: Bobby at October 10, 2008 3:17 PM

Rest in peace soldier.

Comment #294 - Posted by: Ancheta at October 10, 2008 3:19 PM

It took me 35:00 minutes to complete at station 8. My back was loosing form on the DL of 250 lbs, so the last two rounds I dropped down to 225. Tough workout I wanted to stop after three rounds, night before kicked my butt with 5 rounds of 15 dumbell split cleans and pullups.


Comment #295 - Posted by: kirk at October 10, 2008 3:23 PM


100 burpees


Comment #296 - Posted by: rob m at October 10, 2008 3:25 PM

It's a shame to lose another SEAL especially one as decorated and accomplished as Mr. Joshua. My prayers go out to you and your family and to all the men and women who risk their lives to protect this country.

As for the workout I had to do 165# on the deadlift

Comment #297 - Posted by: Trent at October 10, 2008 3:25 PM

Anthony (M/29/169)

"Mr. Joshua"
5 rounds of:
400m Run
30 Situps (straight leg, unanchored, full reach overhead, touch toes)
15 Deadlifts, 250 pounds

Time: 21:34

Comment #298 - Posted by: Anthony Bainbridge - CrossFit Fredericton at October 10, 2008 3:30 PM

49:00 min...had to run up and down stairs for dl's than running and ghd's. Failed on deadlifts at rep 69/75 total with 225lb

Comment #299 - Posted by: baker-b at October 10, 2008 3:31 PM

As Rx'd:


This was a bear, and judging by Mr. Joshua's pic, he would have rocked this one. RIP

Comment #300 - Posted by: Russell M/25/185 at October 10, 2008 3:33 PM

Scaled DL's back to 185...
34:25 ...
in hindsight, could've perfomed faster. had to cross Globogym between DL's and treadmill.

Question...At what weight or ratio do any of you use a weight belt. I haven't used one for a long time but during an WOD like this where the weight is pretty heavy and your bustin' balls, form could suffer, injuries, etc.
Your thoughts?

Also, RIP Harris, I hope our future justifies your sacrifice. My prayers are with your family.

Comment #301 - Posted by: cp rich 28/m/165 at October 10, 2008 3:36 PM


As rx'd

Comment #302 - Posted by: R_Spad at October 10, 2008 3:49 PM

warm up-1/2mi. run, 500m row, 15-ghd sit-up, pull-up, push-up, back-extention

as rx'd

post wod, lay on floor and keep from vomiting for ten min. didn't want to end up like post #290

Comment #303 - Posted by: Helirapeller at October 10, 2008 3:51 PM


32:58, scaled DL's to 215....good WOD.


32:45, scaled DL's to 140 and stairmaster VS run


32:58, scaled DL's to 95 and starmaster instead of run.

Comment #304 - Posted by: Mark_NH at October 10, 2008 3:52 PM

45/M/6'/180 STA. 74

250 POUNDS X 75!?...YA RIGHT.

TIME: 20:44





Comment #305 - Posted by: ROBERT SUTHERLAND at October 10, 2008 3:54 PM

cfwu x 1

.25 mile run
30 x ghd situps
15 x 241lb deadlift

5 rounds


Comment #306 - Posted by: johnathon in seattle 27/5'8/165 at October 10, 2008 3:55 PM


As Rx'ed


Comment #307 - Posted by: jfett at October 10, 2008 3:56 PM

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
scaled down to 205 pound Deadlift, 15 reps

Time: 46:17

Comment #308 - Posted by: jgebbie M/36/5'11"/204 at October 10, 2008 3:57 PM


If you want workout advice, go to the message boards. This is exactly the right place to honor our fallen.

Anything on the WOD section is fair game here. Way its always been.

Comment #309 - Posted by: Tom G at October 10, 2008 4:13 PM


200lbs deadlifts last 2 sets were killer my hands still hurt 3 hours later.

Sorry to see another hero workout, but glad to see the 400m repeats. Was beginning to think Crossfit had abandoned cardio exercises

Comment #310 - Posted by: jc at October 10, 2008 4:19 PM


Used 225 for DL's otherwise as rx'd


Comment #311 - Posted by: TGS at October 10, 2008 4:21 PM

Request assistance: I live in Alaska (go figure by the email). TO ship anything here, hte freight cost far outweigh the price of the item.
I am traveling to Houston and San Diego Ca., Oct 26 thru Nov3. I'd like to procure a few dynamax balls to hand carry back from my trip. Anybody have suggestions on how to get ahold of or willing to sell me a couple dynamax balls?
please email me offline at 1alaskaatgmaildotcom.
I will post this a few more times for the broadest of audiences. Peace

Comment #312 - Posted by: 1alaska at October 10, 2008 4:22 PM

Mr. Joshua with deadlift scaled up to 255lbs, 32:32.

Comment #313 - Posted by: M@ at October 10, 2008 4:30 PM

as rxd

except; subbed situps not full glute ham situps on back extn station due to injury.

1/4 mile
30 situps on back extn station
250# deadlifts


hands gave out on deadlift before anything else and required a break or 2 on last 3 sets

Comment #314 - Posted by: OSV/43yo m/165#/5'10" at October 10, 2008 4:31 PM

27:58 half and half ghd and anchored sit ups. 200 dead lift.

Comment #315 - Posted by: SJV at October 10, 2008 4:33 PM

Couldn't do this one as my back has been bothering me. Subbed it with J.T.:

As RX'd: 15:34.

Comment #316 - Posted by: richie at October 10, 2008 4:43 PM

that hurt. wednesday was my first day, so this is my first cycle of crossfit workouts, and i am destroyed. so far i've done everything as rx'd, but halfway through yesterday's workout during the pullups i had a sharp pain in the back of my neck from all the kipping and had to cut out the rest of the pullups. during today's deadlifts the pain came back giving me a dizzy feeling and i switched to hamstring curls. other than that though, i feel like these workouts would be great if i eased into it instead of going as rx'd right off the bat...anyone disagree?

and is it just me, or is this cycle abnormally nasty?

Comment #317 - Posted by: T P at October 10, 2008 4:43 PM


First round did 175# Deadlifts
rest at 155#

Doing a WOD while recovering from a cold is tough!!!

Comment #318 - Posted by: Rebel Tracey at October 10, 2008 4:43 PM


Scaled to: Run 400m, 50 sit-ups, 15X 225lb DL
5 rounds


that was a devastating workout; completely destroyed me. I don't know why but that workout has given me lower intestinal spasms (diarrea).

Mr Joshua, it may not look like much what with my time and all but I gave all that I could. Rest in peace.

I think I'm going to check in at Urgent Care.

Comment #319 - Posted by: el ingeniero at October 10, 2008 4:46 PM

Had to cut it to 3 sets for time.

Subbed 20 reps GH sit ups.

Subbed dead lifts to 225 lbs.


Comment #320 - Posted by: Collin at October 10, 2008 4:50 PM

m 30/170/6'
as rxd
45 mins
250 is a heavy weight for me hence the length of the workout but none the less i pushed em out

Comment #321 - Posted by: water at October 10, 2008 4:51 PM

male, 36 y/o, 150#, 68"

WOD modified
5 reps
400 meter run (each under 2 mins)
10 GlutHam Situps
5 205# dead lift

Time 24:00

Comment #322 - Posted by: Karl at October 10, 2008 4:58 PM

Mr. Joshua

400m Run (okay)
30 GHDs (hhmmm okay)
Scaled deadlifts 132lbs (hated it)
Felt like shit after, but happy its over.

Mr. Joshua, RIP

Comment #323 - Posted by: Curlz at October 10, 2008 5:01 PM

I'm glad you are all honest. I was getting discouraged a bit this week with my suck performances but I see now that the 'hero' WODs are particularly challenging for most on here.

Comment #324 - Posted by: CW Limbaugh at October 10, 2008 5:02 PM


As Rx'd.
Stability Ball GHD Situps


Comment #325 - Posted by: Sparky1981TX at October 10, 2008 5:05 PM

Oh forgot,
new at this
Curlz is F/35 yrs/135lbs

Comment #326 - Posted by: Curlz at October 10, 2008 5:05 PM

another brutal workout, but the relief and joy when done are worth it.


Deadlifts where brutal, runs and sit ups where almost like a brake

glad to have tommorrow off.

One observation i have, is this is my fifth conecutive week following WOD and my lower back has never felt better, first 2 weeks my back was killing me and i could not stand up straight, now my back feels awesome...

Comment #327 - Posted by: tom at October 10, 2008 5:08 PM

Row X 400
Sit-ups X 30
Deadlift (250#) X 15
4 Rounds
Time = 24:00

Comment #328 - Posted by: TP at October 10, 2008 5:08 PM


"Mr. Joshua" as rx'd


Comment #329 - Posted by: Jay M. in SC at October 10, 2008 5:09 PM

m 48/150/5'8"
Mr. Joshua, w/DLs scaled to 255, otherwise as rx'd
This set of hero WODs was brutal. My hands have never been this torn apart, but Ryan, Erin, and Mr. Joshua definitely pushed me in a good way.

Comment #330 - Posted by: ENJ at October 10, 2008 5:10 PM


Just getting back into Crossfit after 4 months off. This is my third day back. Amazing how fast you can slip out of shape!

Sadly, I scaled this to 1 set of running as Rx'd, 21 situps, and 95 lb deadlift. But better than sitting on the couch!

Comment #331 - Posted by: Charlie at October 10, 2008 5:11 PM


subbed knees to elbows
dead was 185 to start - 5 reps
Then 155 to finish remaining reps and rounds.

38 minutes. Needed to stretch my lower right back several times.

Comment #332 - Posted by: sullinator at October 10, 2008 5:12 PM


scaled 215lb deadlifts and abmat situps

burpee challenge day #39

Comment #333 - Posted by: marc_m at October 10, 2008 5:18 PM

100 Deadlifts #Body weight for time


My deep condolences to the family's of these 3 Heroes.

Comment #334 - Posted by: Turtle 30/m/5'11/163 at October 10, 2008 5:21 PM


As Rx'd


Comment #335 - Posted by: Linker at October 10, 2008 5:27 PM

safe and peaceful times for you now, thank you for your sacrifice...

modified dead lift weight, 105lbs with reps as rx'd
all else rx'd

Comment #336 - Posted by: wendie at October 10, 2008 5:33 PM


As Rx'd


Comment #337 - Posted by: Woo at October 10, 2008 5:37 PM

Difficult one. Could only do 4 rounds.


4x400m run
4x95lbs DL

Some back and neck pain.

Comment #338 - Posted by: Trudge at October 10, 2008 5:45 PM



Comment #339 - Posted by: Corey at October 10, 2008 5:56 PM


5 Rounds for time
30 ab mat situps
250# deadlifts


Comment #340 - Posted by: Kevin at October 10, 2008 6:08 PM

I really wanted to do this as rx'd but I'm not quite there yet. So I subbed decline bench situps and dropped the deadlifts down to 242# (110kg) also had to do the run on the treadmill at 3% incline so this took up some time...

Time: 45:29

This is my new favourite WOD though, Mr Joshua RIP man I will do this WOD often in your honor, hopefully someday soon I will even be able to hit it up as rx'd and as hard as it deserves to be done.

Comment #341 - Posted by: Brian R - 27 / Male / 5'9" / 176# at October 10, 2008 6:19 PM


did erin today.

as rx'd: 13:36

pull ups felt weak after the cleans. probably mr. joshua tomorrow.

Comment #342 - Posted by: ken c at October 10, 2008 6:23 PM


Run 460m
45 Sit-ups
153# DL, 15 Reps

Comment #343 - Posted by: epicurious at October 10, 2008 6:24 PM

Fill - take it easy. No disrespect intended.

I have been doing the WODs religiously for over a year now. It's the best. But, I do believe the work Rx'd over the last 3 days was excessive.

I must admit, I've never really understood the "hero" WOD.

I thought this site was dedicated to fitness, NOT martyrdom.

Take a moment to think and appreciate the sacrifice... but don't break your back over it.

... here comes the lashing...

Comment #344 - Posted by: Charles L at October 10, 2008 6:25 PM

27/ M/ 5'7"/ 155/ 9%BF

5 Rounds

30 Glute-ham Sit-Ups
225lb Deadlifts


Comment #345 - Posted by: StL_FF at October 10, 2008 6:26 PM

33 yom 220 bwt

wod 400 (5 laps around gym)
30 straight leg abmat sit-ups
15 250 lb deadlifts
time 24:42

R.I.P. Joshua

Comment #346 - Posted by: brian t at October 10, 2008 6:26 PM


scaled DL's to 190 lbs

3 Heroes in a row...very humbling, both the men and their workouts. Godspeed Mr. Joshua, Erin and Ryan.

Comment #347 - Posted by: Ken at October 10, 2008 6:26 PM


Dropped DL weight to 185.
Looking forward to a rest day.

Comment #348 - Posted by: Matt B. at October 10, 2008 6:29 PM


1. DL 250#
2. DL 250#
3. DL 250#
4. DL 185#
5. DL 185#


NOTE: Work on DL form and cadence

Comment #349 - Posted by: Rosser at October 10, 2008 6:32 PM


21:33 250# and abmat

Only one GHD at our affiliate and it was in use. 1st set of deadlifts unbroken. 2,3 broken 8/7 and 4,5 broken 8/4/3.

Comment #350 - Posted by: Jason in Broken Arrow, OK at October 10, 2008 6:38 PM

Colorado Springs

Time: 25:34 as RX'd

First two rounds of DL's were unbroken. GHD's started to slow down starting round 3. The deadlifts were not too bad except that they elevated the heart rate considerably just before the run. 150 GHD's always leave me sitting holding my head for about 30 minutes until the headache goes away. Brutal workout.

Comment #351 - Posted by: Brent Maier at October 10, 2008 6:38 PM

MGySgt. USMC M/47/6'2"/202

OooRahh Brother Joshua, You have blazed a trail for others to follow if they can only be so bold as you.

As Rx'd


The body is starting to stiffen up but I am proud knowing I've been humbled again.

Completed Day 19 of my Double Under / Burpee Challenge.

OooRahh CrossFit

Comment #352 - Posted by: W.D. at October 10, 2008 6:40 PM


38:38, as rxd.

Comment #353 - Posted by: DNICE 33/M/175 at October 10, 2008 6:43 PM


125# deadlift
V-ups in place of ghd - ghd hurts my back


I can't imagine using heavier weight, with this weight my back was killing me

Comment #354 - Posted by: Laura Kurth at October 10, 2008 6:53 PM

50 sit-ups
185# DL

5 rds



Comment #355 - Posted by: Scott at October 10, 2008 7:12 PM

As Rx'd


Comment #356 - Posted by: Nathan - m/26/5'10/210 at October 10, 2008 7:17 PM


Scaled DL's to 225#

Comment #357 - Posted by: deano at October 10, 2008 7:24 PM

I did this as rx'd and the deadlifts were the killer. I haven't DL'd in about three years due to spinal injuries but I felt solid. The worst part was trying to hold onto that weight for 75 reps, ouch. My time suffered greatly because of it too. I think it was near an hour. I am glad however that my pain can be dedicated to someone who made the ultimate sacrifice, here's to you Mr. Joshua!

Comment #358 - Posted by: Chris Mac at October 10, 2008 7:24 PM

23:30 as rx'd

Comment #359 - Posted by: TPB at October 10, 2008 7:28 PM

Didn't make it to the gym today b/c it was closed early.

100 burpies for time: 12:48

Thank you and R.I.P. to Mr. Joshua.

Comment #360 - Posted by: Brad at October 10, 2008 7:30 PM

I love 5 rnds of anything keep that coming

28 min

Comment #361 - Posted by: Ben at October 10, 2008 7:35 PM

Thank you Mr. Joshua from my family to you and yours.

21:13 with situps. No GHD.

Comment #362 - Posted by: CraigH-Diablo CrossFit at October 10, 2008 7:36 PM

as rx'd


Comment #363 - Posted by: Kenno at October 10, 2008 7:43 PM

scaled: anchored situps with hands behind head; 225# deadlifts.


Comment #364 - Posted by: justinrocks M/34/172/6'1" at October 10, 2008 7:55 PM


interesting workout; heavy (for me) deadlifts with sprints. felt like a decent pace but took awhile.

Comment #365 - Posted by: narco at October 10, 2008 8:00 PM

185lb deadlift
No GHD Machine used AbMat
400m as RX'ed

Need to work on my deadlift form I was rounding out as I got tired. Not enough legs in the movement. More Practice 3,2,1, go!

Comment #366 - Posted by: Mike at October 10, 2008 8:18 PM


scaled deadlifts down to 201 lbs


Comment #367 - Posted by: FnTX at October 10, 2008 8:24 PM


Used 185 lb deadlift:


broke up deadlifts 5x5x5

Comment #368 - Posted by: Duke at October 10, 2008 8:25 PM

RIP brother, we loved you and miss you out here...


Comment #369 - Posted by: Will at October 10, 2008 8:26 PM

SUB reg su
SUB 185# dl



Comment #370 - Posted by: Ticotexas at October 10, 2008 8:31 PM


As RX'd


Total Time = 23:36

Nice WOD.

Comment #371 - Posted by: Dan S. Raleigh, NC at October 10, 2008 8:37 PM

Rest easy brother.

If you think about it...we could do a "hero" WOD every day.

I do grow weary of my brothers and sisters dying.

Comment #372 - Posted by: RUINER @ DiabloCrossFit at October 10, 2008 8:40 PM


28:37 as rx'd

Comment #373 - Posted by: Ralphy at October 10, 2008 8:41 PM

subbed abmat situps 27.50

Comment #374 - Posted by: Scott B 35/5'10"/184 at October 10, 2008 8:41 PM

dead lift 135, prolly should have done more

Comment #375 - Posted by: TMart at October 10, 2008 8:45 PM

RX'ed at 37:46 No excuses. Except..never mind.

RIP Mr. Joshua.

Comment #376 - Posted by: Dave at October 10, 2008 8:49 PM


This was tough!

5 rounds:

400m run
15 GHD, 15 unanchored sit ups
205 DL x 15 (ouchy)


Comment #377 - Posted by: Nico at October 10, 2008 8:57 PM

did regular situps without feet anchored
and used 205lbs for deadlift.


Comment #378 - Posted by: Mitch/38/6'00/230 at October 10, 2008 9:02 PM

Freezing white water, with rocks: I would not call that drowning...

236 God bless

Comment #379 - Posted by: Panama Red at October 10, 2008 9:08 PM


5 rounds as rx'd except for 225# DL

Time: 34:45

Ouch on the Dead Lifts

Comment #380 - Posted by: John Calgary at October 10, 2008 9:15 PM

This was rough. I thought I was going to have to scale it down but I didn't I grunted through it.

Rx'd 34:12

Prayers be with you by Brother. Made sure to say a prayer for all of my fallen brethren afterwards.

Comment #381 - Posted by: Schwartzie 31/M/5-10/265 at October 10, 2008 9:25 PM


anchored sit-ups on egg crate for GH
225 DL


Comment #382 - Posted by: DJB at October 10, 2008 9:30 PM

Front Squat
210 x 3
225 x 3
235 x 3 (pr)
Back squat
235 x 20 (pr)

3 rounds
200 M run
20 OHS, 135#
20 Ring Push ups
200 M Run
15 OHS, 135#
15 Ring Push ups
200 M Run
10 OHS, 135#
10 Ring Push ups

Wardrobe malfunction time delay

Comment #383 - Posted by: Jeff at October 10, 2008 9:52 PM

#343 Charlse L- looks like you didn't get the lashing you thought you were going to. I'll help you out. I don't know where you get martyrdom because I guarantee none of these heroes went on suicide missions to bring themselves glory in the afterlife. They were doing the jobs they love to do which is probably WAY more than any job that you do. I don't think you put on that kevlar and helmet everyday knowing what may or may not happen to you or those around you. You don't want to make friends because you know at least one of them probably won't be coming home, but you can't help it because of what you all go through together. I know you will never understand what that feels like. A bullet flying out there because you're out there keeping everyone back home's lifestyles the way they are. I know you couldn't possibly comprehend that. BUT in case you didn't get it by now, Crossfit is a HUGE influence on the military. It's the only workout I would recommend for anyone in the military to be constantly prepared for anything. We love Crossfit, and it's nice to know that Crossfit loves us. Nothing I say here will change anything that you're thinking right now because you think you're right. You think Crossfit should be soley about fitness. I say you're wrong. I say that's what keeps a lot of people coming back. Crossfit isn't just another workout schedule that we hit everyday with the goal of getting big or what have you. Crossfit is a lifestyle. So is it too much to ask to honor some fallen Crossfitters who died protecting others or died for your freedoms?

Comment #384 - Posted by: Sailor Erin at October 10, 2008 10:28 PM


standard situps

26 min

Comment #385 - Posted by: JackM at October 10, 2008 10:28 PM

Age 52/BW 250# Fair winds and following sails, Joshua - you are not forgotten. Semper Fi!
500 meter row subbed for the runs, everything else as required (33:19).

Comment #386 - Posted by: Stan K at October 10, 2008 10:30 PM

pain and hope. rip

Comment #387 - Posted by: engine7 at October 10, 2008 11:18 PM

32 minutes even. OMG!

Comment #388 - Posted by: 502z at October 10, 2008 11:20 PM


It was snowing at my house AND I got my new C2 Model D rower delivered today. So I was really excited to try it out. I've never rowed before. That thing is a torture device. Don't let the CIA get a hold of one of those. Next thing you know, there will be controversy over whether it's ethical to make suspected terrorists row 2000m while listening to The Backstreet Boys!

Anyway, I did yesterday's WOD from Reno Crossfit:

Row 500m (1:46)
Rest 3min
Row 500m (1:42)
Rest 3min
Row 500m (1:44)

Rest as long as needed

1 set AMRAP pull-ups (23)

My grip gave out. If not for that, I probably could have hit 30... :-(

Comment #389 - Posted by: Reno_Ty at October 10, 2008 11:35 PM

22 min

Comment #390 - Posted by: matt b grand cayman at October 11, 2008 12:19 AM

Swiss Ball Sit ups I'm afraid

22m 30s

Comment #391 - Posted by: Simon m/42/165 at October 11, 2008 12:41 AM

not WOD, Strength and Conditioning Recovery CFE
3*10*80kg squat
3*8*90kg squat
3*10*100kg deadlift
4*10*70kg benchpress
3*10 knees to elbows
3*20 GHSU
3*20 GH hip extension
then 6h after 13k d+/-300m total with 5x6' 90%

Comment #392 - Posted by: Capt_Phil/m_48_181/France at October 11, 2008 1:44 AM

BW 70kg

as Rxed
400m C&P flat start
GH Sit Ups
115kg DL

Comment #393 - Posted by: Adc (CrossFit Sydney) at October 11, 2008 1:56 AM

As rx'd 24:50
RIP Joshua

Comment #394 - Posted by: Blanks at October 11, 2008 2:36 AM


Subs listed below.
5 rounds for time of:
500m row
30 steep decline situps
15 DL's @ 155#


Comment #395 - Posted by: JrJordan at October 11, 2008 2:59 AM

WOD as rx'd,
gym closed half way through last rnd ,so got key from reception and got back in to finish d/l's.
115k d/l for 15 definitely the hardest part, but like yesterday not when you think of who and why the wod's named after.

Comment #396 - Posted by: Pedro Barrera,Scotland at October 11, 2008 3:03 AM

43:18, as rx'd. DLs were the killer, broke into sets of 5-8.

Comment #397 - Posted by: newt66ssa at October 11, 2008 3:06 AM


As Rx 41:20

ALways sad for a new HERO WOD. Gave it my all. Deadlifts a killer, especially at my bodyweight.

My deepest sympathies to the Harris family.

Comment #398 - Posted by: marcus clarke - Brit Army at October 11, 2008 3:17 AM

255lbs DL

Comment #399 - Posted by: TomO/42/M/200 at October 11, 2008 4:34 AM

as rx'd 40:55
6:39,7:56,:7:58,18:21 (last 2 rounds

Comment #400 - Posted by: p. L. at October 11, 2008 5:05 AM

bwt: 200

255lb deadlift
anchored situps no ghd
sub 400m row
tweaked ankle couple days ago


Comment #401 - Posted by: carter at October 11, 2008 5:19 AM


only had time for 3 rounds


Comment #402 - Posted by: Dolph at October 11, 2008 5:29 AM

#343 Charles L.

Well now you've complained about the wod being too tough and the fact that we honor Heroes, you've only exposed more about yourself than anyone here or at CrossFit. Honestly, I'm not sure why we are even wasting time defending this to you, you just need to MAN UP, the wod wasn't that bad, and your right to voice your weak opinions are a freedom protected by men like Joshua and Erin. And I agree with one of your fellow countrymen, this has less to do with nationality than with being a man.

Comment #403 - Posted by: Jay M. in SC at October 11, 2008 5:50 AM

20:34 - 3 sets (or was it 2?)

Scaled down to 225 on deadlift

Comment #404 - Posted by: Hale at October 11, 2008 6:09 AM

Scaled dead lift to 70kg as still nursing a back injury. 23'32".
CrossFit T.S.G.

Comment #405 - Posted by: Colin Menniss at October 11, 2008 6:27 AM

This was a good workout. I finished in 33:34. My time was long...I kept having issues with the bar and wet hands because I was sweating so much by my 3rd set. I need to bring some chalk to the gym for heavier deadlifts.

Oh, and #343...what is there to "understand" about naming a workout of the day after a Hero. Gosh, I guess I've never understood the "Girls" WOD idea.

Martyrdom has nothing to do with these young men who have died fighting for America's freedom. Suicide bombers call themselves martyrs (even though they're not). You will never find anybody in the US Military calling themselves a martyr.

Finally, quit whinning about the workouts being "excessive". The rest of us love the fact that they suck really bad. Is it uncomfortable for you? Oh, I'm sorry.

Comment #406 - Posted by: Wade at October 11, 2008 6:41 AM

feet raised swiss ball s/u's
other then that as rx'd

Comment #407 - Posted by: randall.pink at October 11, 2008 6:41 AM

tabata run 20/10 at 7.5 2 miles

3 rds
400 meters tabata style
30 ghd
45# dl 3 sets of 15 (decided since I was doing such little weight to triple the reps.)

3rd round ghd almost made me puke. Gave me really bad headache. So stopped at 3 rounds

Slow jog 2 miles.

Comment #408 - Posted by: Mili E7 f/5'5"/155"/ start date 7/18/08 at October 11, 2008 7:22 AM

#402 Jay M

Well said brother!!

Comment #409 - Posted by: bkm at October 11, 2008 8:00 AM

Rx (minus)

400m Rx
Deadlift: 185lb
GHD Sit-up: swiss ball feet anchored


m 43 5'9" 181 lb

Comment #410 - Posted by: bobby c at October 11, 2008 8:11 AM


Subbed 500m row for run, As Rx'd for remainder. 35:00 flat.

To those who have given all and for those who remain, Thank You.

Comment #411 - Posted by: denob at October 11, 2008 8:15 AM



sit-ups on the floor
115# dl

Comment #412 - Posted by: $Money at October 11, 2008 8:16 AM

29:42 250lbs is crazy weight. I had to drop down as i went. Great workout

Comment #413 - Posted by: Finny4 at October 11, 2008 8:37 AM

As rx'd.


Comment #414 - Posted by: slap at October 11, 2008 9:09 AM

Why does anyone get wrapped up over the name of the workout? That dude is a stud and deserves to be honored. Just get to the gym/track/whatever and do it like he probably would have.

As RX'ed except 225lb Deadlifts.


I am proud of having stuck this cycle out...a tough one.

Comment #415 - Posted by: jongb at October 11, 2008 9:12 AM

400m Rx
Deadlift: 155lb
GHD Sit-up:feet anchored

tough tough tough. Sad to see another Hero. God Bless

Comment #416 - Posted by: MDS1971 at October 11, 2008 9:58 AM

Mr. Joshua,

You are the man! I'll pray for your family and brother SEALs as they mourn your loss. I hope and pray that we as a nation do not lose the will to fight for those who can't fight for themselves. That we as a nation with continue to stand for human rights and traditional values. To all the men and women who fight for us and for our salvation, thank you.

Not quite as rx'd:
I subbed 230lb. deadlift

Comment #417 - Posted by: N8 34/511/205 at October 11, 2008 9:58 AM

Thank you mr. Joshua, I wish this war would end so good men like you can come home.

Time: 43 min. Had to scale down to 135 dls for the last 2 sets, first 3 @ 250# (wow that's still a lot for me). First time doing gh sit-ups. But, I met other people doing the wod at the same time at the gym, very cool, I love crossfit and seeing other crossfitters is awesome.

Oh yeah, and I can't wait for snowboard season this year, I feel so in shape it's incredible!

Next stop, gymnastics class to learn how to backflip. I love it!



"never get comfortable in life or it will pass you by"

Comment #418 - Posted by: rads at October 11, 2008 10:28 AM


as rx'd:


Comment #419 - Posted by: CAM at October 11, 2008 10:32 AM


as rx'd


Comment #420 - Posted by: MWade at October 11, 2008 10:33 AM

Hoo-yah, Sailor. Fair winds and following seas.

3x15 pushup
3x15 situp
3x5,3,3 pullup

5 sets;
400m (treadmill)
30 situps
15 dumbell DL, (50,50,40,45,45)


Comment #421 - Posted by: Crusader Airman (43/5'10"/175/M) at October 11, 2008 10:37 AM

Mr. Joshua is as tough as they come.

29.36 w 251.5

Comment #422 - Posted by: Apolloswabbie 6'2" 205 44 yoa at October 11, 2008 10:55 AM

5 rounds:
DL 225 X 10
ran on treadmill - 9.5, 9.0, 8.5, 8.5, 8.5
GHSU on back extension 30X

Comment #423 - Posted by: ELo at October 11, 2008 10:57 AM

age 42
bwt 216#
time as rx'd (all sets broken except runs): 35.30.

Comment #424 - Posted by: Mike R at October 11, 2008 11:00 AM

240# DL
otherwise rx:
Heavy lifts are getting better, repping 225# was tough 6 months ago.

Comment #425 - Posted by: ehayes at October 11, 2008 11:09 AM


God bless all our military, past, present and future...If it weren't for there patriotism and heroism we wouldn't have anything at all.


Five rounds for time of:
7 Muscle-ups
21 Burpees (with a 12" jump)

14:56 Rx'd

45 minute rest then...

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
255 pound Deadlift, 15 reps

20:29 Rx'd

Comment #426 - Posted by: JacobSZ at October 11, 2008 11:21 AM


1 Mi warmup run, Tried 235# DL for about 5, decieded to go to 185# New to DLs at this weight.

5x 400m/30GHD/15DL#185

Comment #427 - Posted by: Keithc17 at October 11, 2008 11:34 AM


Comment #428 - Posted by: Matt Hehn at October 11, 2008 11:39 AM

343.........I cant stand people who write comments like that just to get a response.......And I got sucked into it now..............When I do the Hero WODs It reminds me there are people in this world protecting our freedom and paying the ultimate sacrifice........The least I can do is honor them with the WOD (no matter how many in a row) and not complain.......# 343 why do you even do the WOD if your not doing it to honor the sacrifice they made ........if you want an easier workout I'm sure there are plenty of guys at your local gym that could use a spotter on the bench......

Comment #429 - Posted by: BODYFIT 5'8" 183 39 at October 11, 2008 11:51 AM

Did modified Puppies:

Four rounds for time:
Run 400
20 sit ups
deadlift 45#...10 reps


Could do heavier deadlifts next time.

Comment #430 - Posted by: Jess at October 11, 2008 12:02 PM

ran out of time:

160 su jumpropes
30 unanchored situps
175lbs x 15 deadlifts


Comment #431 - Posted by: avitevet at October 11, 2008 12:37 PM


400 m run
50 Abmat situps
135# DL first 2 rounds, then 105#

I'm glad tomorrow is rest day!!

Comment #432 - Posted by: srd at October 11, 2008 12:47 PM

Coming back after several weeks of injury and a house move.

400m run
30, 20, 20 GHD (using bench and safety bars of power rack... didn't feel good)
185# squats (because I didn't read that the WOD called for DEADLIFTS!

20:01... I have work to do!

Comment #433 - Posted by: coyo at October 11, 2008 12:47 PM


As rx'd: 33:30

I was dragging on the GHD situps and felt like blacking out on the deadlifts, but otherwise had a great workout.

Comment #434 - Posted by: RJ Miller at October 11, 2008 12:57 PM


Comment #435 - Posted by: FBC at October 11, 2008 1:13 PM

As rx'd except 115 lb DL's.


Comment #436 - Posted by: cheapshotmills at October 11, 2008 1:24 PM

33:47. DL's were a killer. Had to jury rig a GHD at st. 5, also subbed row for run since I sprained my ankle last week. Semper Fi

Comment #437 - Posted by: ScottMacArthur at October 11, 2008 1:25 PM


R.I.P. Mr. Joshua

as rx'd

Comment #438 - Posted by: D Craig at October 11, 2008 2:01 PM

Sit-ups and good mornings


Comment #439 - Posted by: Justin Smith at October 11, 2008 2:28 PM

Will have to try and do this wod another time. Can't get to the gym.

No Fun

Comment #440 - Posted by: Elaine - Scotland at October 11, 2008 2:43 PM

M/27/71''/160 lbs
As Rx'd: 24:58

Comment #441 - Posted by: el Flaco at October 11, 2008 2:46 PM


sub'd straight-leg situps w/ feet anchored b/c the back ext machine is angled at 45 degrees.

Otherwise, as rx'd, 30:30

broke deadlifts up into 3x5

Comment #442 - Posted by: mbalanda at October 11, 2008 2:59 PM


subbed reg situps b/c no ghd machine

Comment #443 - Posted by: brewer at October 11, 2008 3:35 PM


Did 3 or 4 rounds, I lost count
225 pound Deadlifts
Had to rest too much for deadlifts, should've gone lighter


Comment #444 - Posted by: Daniel Susskind at October 11, 2008 4:05 PM


3 rx'd rounds: 17 minutes

R.I.P. Mr. Joshua

Comment #445 - Posted by: mikeyb at October 11, 2008 4:22 PM

44 min! did 100 situps instead of glute.

Comment #446 - Posted by: Alexander H at October 11, 2008 4:54 PM

1)250# 8:29
2)225# 6:57
3)225# 7:03

Stopped after 3 rounds as form got sloppy and I tweaked a bit on lower weight. Didn't want to risk inflammation injury (I am prone....), so I stopped.

#20 Joe

Thanks for the link to Joshua's bio. What an amazing guy he was; As previously mentioned, he will be missed.

#402 Jay

I agree with you 100%. I hope you never get tired of fighting the good fight on this discussion page, because you are a voice of reason and I always enjoy your perspective.

#343 Charles

As a fellow Canadian, I am happy you dropped your it off your tag. You are an embarrassment. Oh, ya, by the way, I think Don Cherry is a great Canadian.

RIP Joshua. Peace be with your wife and the Harris Family.

Comment #447 - Posted by: Ronnieboy at October 11, 2008 5:04 PM

went with 185# for deads(guess it should have been 175# for women's rx'd)


Comment #448 - Posted by: ec at October 11, 2008 5:15 PM


had to do anchored sit-ups as I don't have the necessary equipment for glute-ham sit-ups. otherwise as rx'd.

20:00 on the dot

all deadlift sets unbroken, runs were rough. sure that if I did GHSU's then my time would have been significantly worse.

this one was rough.


Comment #449 - Posted by: pfeifalife at October 11, 2008 5:19 PM


four rounds


Comment #450 - Posted by: bdm at October 11, 2008 5:20 PM

I don't really understand why you (and a few others) feel the need to challenge the culture of Crossfit. If you don't care about our fallen heroes, why say anything at all? The only explanation that makes sense (and I'm not kidding) is that maybe you are mildly autistic (Asperger's syndrome). You seem to lack the ability to assimilate into a social community and don't seem to understand why. I'm an engineer and I work around a lot of guys like this.

Regardless, the bottom line is that this community is filled with folks that happen to care deeply about fallen heroes and when you express indifference or irritation about crossfit's tribute WODs, you anger and offend just about everybody on the board. Also, you may want to keep in land that the friends and family of the fallen hero are often reading these comments. So for you to say such rude and ignorant things is akin to going to their funeral and saying those things in front of their grieving loved ones.
Just my two cents.

Comment #451 - Posted by: Reno_Ty at October 11, 2008 5:44 PM

darn iPhone auto-correct!

"Keep in land" should have read "Keep in mind"

Comment #452 - Posted by: Reno_Ty at October 11, 2008 5:46 PM

scaled to 175# DL

Comment #453 - Posted by: JENNY O. 37F/130# at October 11, 2008 5:47 PM

Typical meathead responses. You (Jay, Fill, etc.) prefer to pound the person into the ground rather than formulate a response that adds to the discussion. Crossfit isn't perfect - it can be criticized now and again, even by its own faithful. That's how things improve. The overall goal here is improved fitness, not to "MAN UP".

Jay, Fill, etc. - Do you believe it is possible to OVER train? Do you have an opinion regarding where that threshold is? Do you understand what the consequences of over training are (for example - the impacts of cortisol)?

Comment #454 - Posted by: Charles L at October 11, 2008 6:11 PM

Retired USMC/Sheriff CRT/Reserves

as rx'd 40:23 (no b.s.)


1st rd as rx'd
other rd's 205 DL

Comment #455 - Posted by: Crossfit Trinity at October 11, 2008 6:15 PM

M 30 6'2" 188

as Rx'd


*had to run up and down stairs to get to a treadmill for the run, I'm sure that took a lil' time*

awesome WOD

God Bless you and keep you brother

Comment #456 - Posted by: Wags at October 11, 2008 6:23 PM

as rxed 26 minutes, been doint he zone for 7 weeks, lost about 15 lbs, looking in the mirror it maes it really hard to go back to the lifestyle i used to live, i find it funny when food that usually used to be the healthy stuff i ate (ie sushi) is now the stuff i have on cheat days

Comment #457 - Posted by: sprwally at October 11, 2008 6:37 PM



ghd's only to parallel.
#205 deadlifts.

Comment #458 - Posted by: SAT at October 11, 2008 7:30 PM

oops... meant 28:50 on time.

Comment #459 - Posted by: SAT at October 11, 2008 7:32 PM

subbed row for run, situps on stability ball w/ legs strait, 250lbs dl


Comment #460 - Posted by: CRussell at October 11, 2008 8:13 PM

Ok, did this immediately after attending "MoktoberFest" at a friends house this evening... Consumed 2 bratwurst's and 2 pieces of german chocolate cake, needless to say this felt terrible and I was fighting back pukie most of the WOD.

Time- 29:56 as rx'd

Comment #461 - Posted by: MarcusG 5'9" 170 at October 11, 2008 8:28 PM


sub regular situps for GHD


Comment #462 - Posted by: zakk at October 11, 2008 8:29 PM



- 100kg DL
- straight legged sit ups on bosu for rd 1 and 2
- butterfly sit ups on bosu for rd 3-5

Comment #463 - Posted by: pz at October 11, 2008 9:42 PM


Subbed 185's for the DL's, did 3 rounds, all else as rx'd.


This workout sucked.

Comment #464 - Posted by: Toby at October 11, 2008 10:30 PM


100kg DL. All else as rx'd.


RIP Josh

Comment #465 - Posted by: Teejay at October 11, 2008 10:41 PM

225# DL quickly became 185#. Slowed down considerably due to lack of treadmills in crowded ship gym.


Comment #466 - Posted by: Al_32_M_185_6'1" at October 12, 2008 1:01 AM

4 rounds
16.1, 16.2, 16.3, 16.3
15 ball situps
15 deadlifts sets 40kg, 2 sets 50 kgs, a little light

Comment #467 - Posted by: Paolo at October 12, 2008 1:14 AM

As Rx´d: 35 min.

Comment #468 - Posted by: NicholasReim at October 12, 2008 2:08 AM

Charles L.

If you recall my first post, I told you to scale the reps, wt, or rds to what you could do, which is the same that I would tell anybody doing this for the first time. The reason you got "pounded" is b/c of your arrogance to imply that you have any place to question the reasoning behind this wod or why CrossFit honors our Heroes (you called them Martyrs) this way. This has nothing to do with over-training since ea. of us is responsible to himself when it come to the intensity, duration, and frequency with which we train, and I recommend rest weeks at appropriate intervals. For some this would definitely be overtraining, for others its just another day on the job. But I stand by my statements that its not your "physical state" that requires "Manning-UP" its your mental fitness!! And btw, don't ever expect any kind words from this site if you malign the cause of honoring our guys in uniform.

Comment #469 - Posted by: Jay M. in SC at October 12, 2008 3:32 AM

Scaled back to 220lb DL

Comment #470 - Posted by: jonk at October 12, 2008 3:49 AM

Charles L.

Since now you've made your silly response to todays wod and CrossFits' tradition of honoring the Fallen Heroes into a "scientific" discussion of "overtraining, I'll ask you to remember that you never know with whom you are arguing with online. While I stand by my aforemenioned position that your problem is with your "mental fitness" and failure (as Reno_ty so aptly put it) to assimilate with the CrossFit community, I certainly agree that overtraining is possible. I am a Physician, and have been to 2 CrossFit certs, so don't assume you are always commenting to uneducated "meatheads". I think I could give you a tutorial on the effects of cortisol, but frankly thats not the issue. You need to determine where your training threshold is and be responsible to yourself for that. I take a rest week off every 8 weeks, but hit the wods with intensity otherwise. I've been going strong for 2 yr that way, haven't had a single injury, and at 38 yo am at the best fitness level of my life which includes college athletics. So honestly sir, scale the wod's, rest appropriately, and leave our tradition of honoring soldiers alone, you will never find kinds words in the comments when you malign that!!

Comment #471 - Posted by: Jay M. in SC at October 12, 2008 4:01 AM


As Rx´d


Comment #472 - Posted by: Anders(sweden) at October 12, 2008 5:20 AM

Charles L.

I apologize for the double post, but the first one was held up for what appears to be 30 min, so I posted another one since I assumed it got filtered. Either way, guess you get the point. LOL

Comment #473 - Posted by: Jay M. in SC at October 12, 2008 5:38 AM

Dr. Jay - this has nothing to do with assimilation and frankly I'm not interested in being "branded" by the on-line Crossfit community.
I try to look at this objectively as a fitness program and I prefer not to engage in the hero tradition - I don't see a problem with that.

You're right - mental fitness IS the problem. The problem is not a lack thereof but rather a will to complete the WOD at all costs.

I do the WOD almost every day as Rx'd. (although the muscle up is elusive) My fitness level is very good. The problem is that I tend to over train. My overarching point here is that I believe (based on my 1 year of personal experience doing CF religiously) a string of 3 "mega" (hero) WODS performed @ Rx does more harm than good to the average person.

Comment #474 - Posted by: Charles L at October 12, 2008 6:24 AM

Theresa: 33:06
(135# DL, next time definilty a bit more #, we ran out of bumper plates)

Comment #475 - Posted by: Mark & Theresa at October 12, 2008 7:03 AM

sub'd 165# DL
400's outside

Comment #476 - Posted by: Jeff & Charity @ CF Snohomish at October 12, 2008 7:20 AM

We are so sorry for to hear about your loss. Our thoughts and prayers go out to the Harris family.

Comment #477 - Posted by: Jeff & Charity @ CF Snohomish at October 12, 2008 7:29 AM

downscaled to 225 deadlift

Comment #478 - Posted by: Mark Perrault at October 12, 2008 7:58 AM

37:17 DL 185# Only 3 full rounds.

Quit on DL rep 8 in the 4th round. Back gave an odd twinge so i stopped. Still had to break into mini sets of 5. I have a love hate relationship with deadlifting. It is still new to me but what a great exercise.

Comment #479 - Posted by: Rbyrn at October 12, 2008 8:07 AM


As rx'd


Did 400s on treadmill at 11 mph. GHDs w/o stopping. DLs felt strong (set breakdown 10-5).

Comment #480 - Posted by: Jon C at October 12, 2008 8:15 AM


400's outside
straight-leg unachored situps with reach
#255 DL


Comment #481 - Posted by: amped at October 12, 2008 9:34 AM

Charles L.

You make a good point on your last post, and I agree that each individual must use a common sense approach to this stuff. I highly rec. the week off occassionally with light cardio, range of motion movements, and stretching only,at least for CrossFit "mortals", like me. I do see your point, just think the initial approach was a little harsh. Train hard friend.

Comment #482 - Posted by: Jay M. in SC at October 12, 2008 9:37 AM


90kg dl
20ghd, swiss-ball style
400m, tm

x3 for total time of: 15:54

Comment #483 - Posted by: Fred Frisell at October 12, 2008 11:56 AM

205lbs deadlifts
otherwise as r'xd: 53:03

Comment #484 - Posted by: PIM at October 12, 2008 12:04 PM


listened to the rant radio show in the journal.
i'm a veterinarian, we commonly see rhabdo in horses. don't always have myoglobin in the urine when showing clin signs. see the rare horse that has myoglobin in urine without many clin signs--usually very advanced, and probably too exhausted to show typical signs of pain, sweating, rolling, etc. pressure/crushing common cause of rhabdo in horses that are down. the main reason horses sleep standing(and any other very lg animal) is that lying down in and of itself causes crushing injury to muscle if prolonged. most common causes for rhabdo in horses are 1) heavy work with no conditioning, and 2) a genetic disorder predisposing the condition. if caught early, death is very uncommon.

just an fyi, lots of research done on horses and rhabdo, as i'm sure kilgore and glassman already know and have probably perused.

Comment #485 - Posted by: mtvet/43/m/210/6' at October 12, 2008 12:34 PM


WOD as rx'd


Comment #486 - Posted by: Travis H at October 12, 2008 1:45 PM

sub'd 225DL's - all else as RX'd

Comment #487 - Posted by: B. Fraizer at October 12, 2008 1:56 PM


Comment #488 - Posted by: jb305 at October 12, 2008 2:31 PM


245lb DL - 41:47


125lb DL - 34:58

Comment #489 - Posted by: tdapnyc at October 12, 2008 2:57 PM

1 hour

Comment #490 - Posted by: indiana boy at October 12, 2008 4:01 PM

as rx'd


Comment #491 - Posted by: matt b grand cayman at October 12, 2008 5:09 PM

- 28:11
- AF situps/135lb DL

Comment #492 - Posted by: fishnhat at October 12, 2008 5:10 PM

Samson, ohs, pu,dips 10x3

180# dl


Comment #493 - Posted by: ted c at October 12, 2008 6:00 PM

I didnt do the workout but we will miss u so much, all my prayers to the family we will never forget josh.. kat m.

Comment #494 - Posted by: KAT at October 12, 2008 6:36 PM

Did last Sunday's workout + a CFE running workout.

CFE: 8 x 200m at 90% effort, 1 min rest
Times (seconds): 38, 38, 38, 39, 40, 41, 41, 39

Sunday's Rx'd WOD:
5 rounds of (135 lbs each)
15 deadlifts
12 hang power clean
9 front squat
6 push jerk

Actual reps completed:
deadlift: 15, 15, 15, 15, 15
hang power clean: 11, 8, 9, 9, 9
front squat: 9, 8, 9, 9, 9
push jerk: 4, 4, 5, 5, 5

Time: 29:02

Comment #495 - Posted by: Josh Uri 31/M/6'2"/195 at October 12, 2008 7:02 PM


As Rx'd:


Comment #496 - Posted by: Red 7 at October 12, 2008 7:35 PM


@ home, runs on TM, GHD as rx'd, DL subbed 225#, DL still the limiting factor in this WOD,


Comment #497 - Posted by: fireguy37 at October 12, 2008 8:30 PM


Subbed 205lbs for the deadlifts. Didn't have a GHD thingy, so did regular situps instead.

Time: 25:39

Lost some time on the sprints, since I did this WOD at the gym, and used the treadmills, which take aaaggggeeeesss to speed up. I usually do WODs that call for a 400m sprint at a local park, so that I can transition quickly, but I don't have enough weights to do this one outdoors.

Great workout though. RIP Joshua.

Comment #498 - Posted by: Antun Karlovac at October 12, 2008 8:57 PM

RIP Joshua

Sub'd 100kg for DLs
No GHD so used exercise ball as a substitute
Grip was a problem.

Comment #499 - Posted by: blackrockboy at October 13, 2008 3:38 AM

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps


Comment #500 - Posted by: Louis Herrera Jr. 49 70" 183 at October 13, 2008 4:34 AM


as rx'd: 21:50 on treadmill

Comment #501 - Posted by: Raze at October 13, 2008 4:56 AM


subbed glute ham sit-ups for regular sit-ups and 250 lbs for 225 lbs


Comment #502 - Posted by: elliott at October 13, 2008 5:32 AM

used excersise ball for sit ups no ghd. 245lbs.

Comment #503 - Posted by: Kristian V in S.D. at October 13, 2008 6:30 AM


As Rx'd


Comment #504 - Posted by: Jensen at October 13, 2008 7:36 AM


No ghd-sub'ed abmat (feet butterfly)
scaled DL @ 225#

total 27:01

Comment #505 - Posted by: Troy T at October 13, 2008 8:48 AM


4 rounds
400m, anchored sit-ups x 10, 45lb deadlift x 15

Next time: Do glute ham x 10 instead of anchored and 55lb deadlifts. Try 5 rounds.

Comment #506 - Posted by: Lis at October 13, 2008 10:10 AM


Scaled DL to 225#

o/w as Rx'd.

35:00 w/ 3-5 min to band aid a "new bar wound"

This was one of those WODs that scared me until I was doing it. I shouldn't have scaled it; take home point: don't be a pansy, work as Rx'd.

Comment #507 - Posted by: AaronV at October 13, 2008 11:06 AM

5x 400m
30 Sit Ups
225# DL -15


Comment #508 - Posted by: Mike Malone_M/190/32 at October 13, 2008 11:18 AM


400m run
30 sit-ups
135 lb deadlift


Comment #509 - Posted by: Ben at October 13, 2008 11:37 AM

as rx'd :38::00

Comment #510 - Posted by: jefe at October 13, 2008 12:06 PM

Sub'd unachored situps for GHD's. Brutal workout!

21:26 (with the sub).

GHD's would increased my time dramatically!

Comment #511 - Posted by: Troy/6'4'/200/St. Louis at October 13, 2008 12:11 PM

RIP Joshua, everybody else here in the sandbox will continue to do their part.


27:30 as RX'd

Brutal! Vicious food poisoning from a meal with some sheiks the other day pushed this one back a few days. Tom's first day on CF. Need to bring chalk for sweaty hands next time.

Comment #512 - Posted by: Wes B at October 13, 2008 12:42 PM

I'm still recovering from a hamstring/hip injury, so I subbed unanchored situps for the GHs. Otherwise, as RX'd.


Comment #513 - Posted by: Tap 40/M/175 at October 13, 2008 12:43 PM


Comming off an illness and a serious case of the DOMS (abs) So I did my own WOD. I know Jeff you hate people posting as it makes comparability almost impossible. Oh, well....

3 Rounds for Time
135 lb. Full Power Clean Squat - 5 times
Rd 1 5 Push Ups Rd 2 10 Push ups Rd 3 15 Pu's
Run 800 m

14:01 (+1 coughed up lung)

Comment #514 - Posted by: SWA at October 13, 2008 1:02 PM


hate treadmills...

Comment #515 - Posted by: quallnow at October 13, 2008 1:51 PM

400 m
30 situps
15 DL's 135
A Horribly weak 42:48
I will press on

Comment #516 - Posted by: Zim at October 13, 2008 1:52 PM

Fair winds and following seas brother, we have the watch

First round as rx'd, just brutal
Had to scale
400's remained as rx'd
Situps moved to unanchored on the floor
DL's dropped to 225# then 185#
Time: 28:14
Max HR 186, Pukie X2

Thanks Coach!

Comment #517 - Posted by: FFChad_M/37/6'1"/215 at October 13, 2008 3:47 PM

RIP Josh. Thanks to your family for their sacrifice.


5 rounds
2 mins of bag work/jump rope for run
20 x 25# weighted sit-ups
15 x 245# trap bar deadlifts

DLs to about 2" off floor (@ gym). Room for improvement in pace and time.

Had to stop to reset bar in round 3, gym staff removed my weights while I was gone!

Comment #518 - Posted by: kramer at October 13, 2008 4:18 PM


Comment #519 - Posted by: Austin in Annapolis at October 13, 2008 4:37 PM

28.08 as rx'd. This thing rocked. My legs were quivering after rounds 4 and 5.

Comment #520 - Posted by: Rosie in Atl at October 13, 2008 7:44 PM

did normal situps
150lb dead lift

Comment #521 - Posted by: Olivia at October 13, 2008 8:20 PM


As RX'd 28:16:64

Comment #522 - Posted by: WillB at October 13, 2008 9:38 PM

30 minutes

this beat my ass so bad... I did not expect it.

Comment #523 - Posted by: Tim T at October 13, 2008 10:20 PM

Did it at home
Scaled to

5 rounds
400m run
110kg Deadlift

no sit-ups.

27.20 this smoked me
weight was heavy.

Comment #524 - Posted by: Pez - Sydney at October 14, 2008 2:07 AM

RIP Mr.Joshua
29 : 00
70 kg deads

Comment #525 - Posted by: inez at October 14, 2008 2:24 AM

I did 4 rounds (225 deadlift) in 26 minutes and then decided that today was a Hero Workout so I finished the last round VERY slowly. 32 minutes overall.

Comment #526 - Posted by: Vaughn Cassidy at October 14, 2008 4:42 AM

sub'd 6 times up and down the stairs for the run
managed to do all GHSU and deads as rx'd

Comment #527 - Posted by: firedave at October 14, 2008 4:44 AM


As Rxd


Comment #528 - Posted by: DDeMent at October 14, 2008 4:59 AM

5 rounds
400 m
15 PU's
DL: 95, 105, 115, 115, 115
15 hip flexors
Well, I thought this was a long WOD, then realized PU's weren't in there. Yee-haw

Comment #529 - Posted by: jrbattle at October 14, 2008 5:56 AM

GHS were on the ball went to parallel and back up
100lb dead lift.
All 5 rounds

Comment #530 - Posted by: Ang at October 14, 2008 7:10 AM

cfwu x 1 (subbed obliques for situps)


Comment #531 - Posted by: kunkle at October 14, 2008 9:34 AM


forgot to start watch! :-(
had to use 60kg (ca. 130lbs) for DL

Comment #532 - Posted by: Marky G at October 14, 2008 11:06 AM


30 GHD(Had to substitute Inlcine sit-ups
250#DL (Did 275# instead)


Comment #533 - Posted by: Bob at October 14, 2008 11:32 AM

3 rounds
135# DL set 1
225# DL set 2
250# DL set 3

Comment #534 - Posted by: NYCRaider at October 14, 2008 11:45 AM

1 round
400M on eliptical
30 incline situps
15 reps DL 185 #

400 M on treadmill

God bless our hero's.

could have probably done another couple rounds, but my knee was hurting on the Deadlift - probably bad form.

Comment #535 - Posted by: roberth at October 14, 2008 11:52 AM

as Rx'ed 28:05

Comment #536 - Posted by: Herm @ CF Los Altos, CA at October 14, 2008 12:16 PM

As RXed 38 and change I think. Not as important as a fine hero. Thank you for your sacrifice.

PS I am still sore and thinking about you four days later.

Comment #537 - Posted by: Jesse at October 14, 2008 1:16 PM


Modified to:

5 rounds for time of
50 double unders
50 anchored sit ups
225# deadlift, 12 reps


Comment #538 - Posted by: Travis from Reno at October 14, 2008 1:25 PM


2- " / " / "
3- " /20ghd+10incl/ "
4- " /30incl/4dl225#+11@205#
5- " / " /15dl205#

rip mr.joshua

Comment #539 - Posted by: engine7 at October 14, 2008 2:03 PM

used 135 lb for deadlift
did decline sit ups
Still 48 min and well over 600 calories burned.

Comment #540 - Posted by: CowboyDave-M-31-180-5'8 at October 14, 2008 4:21 PM


Mr. Joshua scaled to porch
5 rounds
20 gh situps
225# dl x 15

32:42 long transition from track to platform

Comment #541 - Posted by: marty c 6'/m/235 at October 14, 2008 5:55 PM

4 rounds with 275# DL's, sit ups on floor with feet anchored, runs on TM @ 1% grade. 32:47; AHR: 151.

Comment #542 - Posted by: Bombero559_39/m/5'11''/265# at October 14, 2008 8:05 PM


Comment #543 - Posted by: Wade at October 14, 2008 11:02 PM

5 Rounds
400m & GHD SUs - no deadlifts

20 min

Comment #544 - Posted by: Richie D. at October 15, 2008 7:27 AM

"Mr. Joshua"

Five rounds for time of:
Run 400 meters (subbed 500 m row)
30 Glute-ham sit-ups (subbed bench situps simulating GHD)
250 pound Deadlift, 15 reps (subbed 225#)

BW: 182

Time: 46:40

Comment #545 - Posted by: blades at October 15, 2008 7:32 AM


sub'd sit ups


Comment #546 - Posted by: tommykrackcorn at October 15, 2008 7:41 AM

On vacation.

Comment #547 - Posted by: Camille at October 15, 2008 8:32 AM

First time doing GHSU so scaled way down since I've been reading how they could mess you up if you overexert yourself.

5 rounds:
9 DL 185#
400m sprint (on treadmill)

Round Time
1 3:54
2 4:04
3 4:44
4 3:43
5 3:41

TOTAL 20:05

Comment #548 - Posted by: DeMarco 30/175#/5'9" at October 15, 2008 9:28 AM

ran on TM
sub GHD for going over swiss ball
DL weight as Rx'd
all reps as Rx'd

38 minutes

RIP Joshua

Comment #549 - Posted by: Brad 33/m/215/74" at October 15, 2008 12:40 PM

as rx'd


Comment #550 - Posted by: Todd S at October 15, 2008 12:41 PM

43yom / 148

28:57 as rx'd

RIP Mr. Joshua

Comment #551 - Posted by: mhlane at October 15, 2008 12:47 PM

21:29 as rx'd

This one was hard.

Comment #552 - Posted by: cfogc at October 15, 2008 5:23 PM

had to sub in roman-chair abs...used 245# on the dead-lifts..


*first three rounds i ran 1/2 mile accidentally, divided those splits in half (subtracted almost 6min total from time)

MONKEY BOY (18/m/230#)


**only performed 4 rounds

Comment #553 - Posted by: stinker [26/m/155#] at October 15, 2008 6:01 PM

on 10/15

subbed anchored sit-ups, arms behind head for GHD sit-ups

Time: 21:21

Comment #554 - Posted by: soccerman m/22/180 at October 15, 2008 6:58 PM

As Rx'd: "Joshua" (increased to 255# DL)


Slow running and DL fatigue kept this one going and going.

God bless you Joshua.

Comment #555 - Posted by: Lee in NV M/55/204#/71" at October 15, 2008 8:17 PM

As Rx'd


That was life-changing.

Comment #556 - Posted by: Andrew m/21/6'2''/180lbs at October 15, 2008 8:18 PM

subbed row 400m for run
used back extension machine for glute hams
205# deadlifts

5 rounds in 29.49

Comment #557 - Posted by: spatterson at October 15, 2008 8:21 PM

This was the end of a DL cycle, so decided to test max DL since today was going to be heavy DL anyway.

bw = 161.5

240x2, 270x2, 305x1, 330x1 (PR), 340-F, 335-F, 315x1

The 330 was the first time I pulled over 2x bodyweight. Very exciting. I can cross that off the list and start setting my sights on 400# and then 2.5xbw.

To honor Joshua, I did 3rds of as many GHD as I could after max DL...15, 11, 10

Comment #558 - Posted by: rowcoach at October 16, 2008 7:05 AM


started with 160# DL but dropped to 150# after the first 4 reps. First time doing multiple reps of a heavy DL.

43:18 -- DLs took me a long time.

Comment #559 - Posted by: heazza at October 16, 2008 8:11 AM

Scaled DLs to 225

Comment #560 - Posted by: Doug at October 16, 2008 12:39 PM


Used 135lbs for Deadlift

Start 6:07
Finish 6:33:30

Feel Deadlift form slipping towards the end, i.e. shoulders slumping...

Comment #561 - Posted by: Brett at October 16, 2008 1:30 PM

R.I.P. my brother in arms. You will be miss and never forgotten. SGT C. US. Army

Comment #562 - Posted by: Alan at October 16, 2008 1:36 PM


28:40 as Rx'd
I hope i'm not sore for my race tomorrow.
Thanks Mr. Joshua

Comment #563 - Posted by: Adam at October 16, 2008 1:53 PM

M/23/150 GregAWu

As rx'd - 30:40

Comment #564 - Posted by: Y. Zhou at October 16, 2008 2:28 PM


Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps


Feel like I've been hit by a truck!

Comment #565 - Posted by: JT at October 16, 2008 9:22 PM


Time: 31:40

Used 225 lbs for the dead lift
Each 400m at 1:35 or less

Comment #566 - Posted by: David Miklos at October 16, 2008 10:32 PM

1st round was Abmat situps as we only had 2 GHDs to use, rounds 2-5 were GHD.
DLs were 135# except the last round.. Jason snuck an extra 10 lbs on the bar while I was out on the last run, which I didn't notice til he asked if it felt heavier (after I finished).. Sneaky, eh?

Realized after I was done that I must have been using a hook grip on all the deadlifts, as both my thumbs were rubbed and sore.

Comment #567 - Posted by: Cynthiaj in Sunnyvale, CA at October 16, 2008 10:52 PM


rx'd exercises for 3 rounds:


how long does it take to recover from ten days off of drinking and eating like a horse... hopefully not much more!

Comment #568 - Posted by: MikeyPaul at October 17, 2008 7:39 AM

only completed 3 rounds b/c had to go to muay thai... 22 minutes

an incredibly hard WOD; feel a bit like i did Mr. Joshua a disservice by not completing it as rx'd, but i will get him next time for the full 5... RIP sir

Comment #569 - Posted by: Mulcahy at October 17, 2008 8:28 AM

replaced Army APFT situps x 50 for each rd, no hip-glute machine available
otherwise as RX'd

Comment #570 - Posted by: will at October 17, 2008 8:47 AM

scaled: 80kg DL; ab mat sit ups


(includes 30-40 secs per round of transition time)

Comment #571 - Posted by: Zeb G at October 17, 2008 9:28 AM

Bwt: 165

The porch #2: 14.49

Mr. Joshua; at a loss for words, RIP brother.

Comment #572 - Posted by: cory at October 17, 2008 2:19 PM

subbed 235# DL


Comment #573 - Posted by: NeilTTTTTTTTTTTTTTTTTT m27/180#/6'3'' at October 18, 2008 12:20 AM

28 yom 175lbs

subbed 220lbs DLs


Comment #574 - Posted by: TMar at October 18, 2008 9:25 AM


Comment #575 - Posted by: Alfonse Solomita at October 18, 2008 9:30 AM

Run about 390m

Comment #576 - Posted by: SAJ 175/m/30/cf Coastal at October 18, 2008 12:34 PM

as rx'd

Comment #577 - Posted by: RB at October 18, 2008 4:59 PM


DL 70kg

About 35min, didn't press START on my watches, realised by the secod Rd:-(

Comment #578 - Posted by: Alenka at October 19, 2008 1:39 PM


DL 70kg


Comment #579 - Posted by: Alenka at October 19, 2008 1:42 PM

70kg DL

Didnt press START on my watches:-( about 35min's. DL really killed me....


Comment #580 - Posted by: Alenka at October 19, 2008 4:10 PM


26:30 for 3 1/3 rds (185 lb deadlifts)

RIP to a brave patriot.

Comment #581 - Posted by: BWJ at October 20, 2008 7:15 AM

27.18. Used 105# so as not to cripple myself.


Comment #582 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at October 20, 2008 9:08 AM


Comment #583 - Posted by: EJ at October 20, 2008 10:48 AM


Making up for missed workouts.

Honestly I didn't think this one would be that bad.

I should have known they wouldnt make a DEVGRU SEAL's workout easy. I'm Smoked

As Rx'd 30:46

Comment #584 - Posted by: MeC86 at October 20, 2008 3:20 PM

21.50 after 30 min lvl 8 prog stairs.

Comment #585 - Posted by: gregev at October 20, 2008 5:18 PM

CFWU x 3

Run: 400m
SU: x 30 on swiss ball
DL: scaled to 135lb x 15

5 rounds, 20:06

Comment #586 - Posted by: Harpo m/41/5'7"/145 at October 20, 2008 7:40 PM

- 5 min. of rowing
- 10 Front Stretch kicks, per leg

WOD: 3 Rounds for time of:

Run 400 meters
30 GHD Situps
185 pound Deadlifts, 15 reps

Time: 17:13

Comment #587 - Posted by: edtkd at October 21, 2008 2:52 AM


24:59 (paced 400m, used tire for GHD SU, 245# DL)

Comment #588 - Posted by: MoGreene at October 22, 2008 8:32 AM

as rx'd


Comment #589 - Posted by: scugs at October 22, 2008 4:58 PM

Looks like this comment is about to leave the main page.

My thoughts go to Mr. Joshua's parents and relatives. He made the ultimate sacrifice for this country, and for that we are indebted to him forever.

Comment #590 - Posted by: David Reed at October 22, 2008 9:03 PM

3 rounds 22 minutes

Comment #591 - Posted by: Matt at October 23, 2008 1:52 PM

God Speed Mr Joshua, did 255 instead of 250, very heavy for me my max is 330. Every minute of this WOD was done for you and all your brothers living in the S@!% everyday.

54:41 agonizing minutes but nothing compared to your sacrifices.


Comment #592 - Posted by: KevinL at October 23, 2008 5:48 PM


CFWU - 2. Pushups instead of pullups. Had to take time to tape hands from all of the torn caluses from prior WOD. Superman. No Burgener.

Did GHDs on weight bench as usual.
DL's - 8, then 7 each round.

Comment #593 - Posted by: jrm at October 24, 2008 7:24 PM

33 mins

25 mins ?? weight

Comment #594 - Posted by: jmcneal at October 25, 2008 4:35 PM

I forgot my watch on this and went with the wall clock. Got to the locker room and forgot my time.
did 135 lb DL's. Ran on treadmill.

Comment #595 - Posted by: ej at October 28, 2008 8:11 AM

22 min and change

Sub'd 225 DL and unanchored, soles of feet together situps

Very limited on time at Fire Station due to FB game

Comment #596 - Posted by: bg0731 at November 5, 2008 7:20 AM

DL @ 225lbs rest as rx'd:

Comment #597 - Posted by: Bman19 at November 6, 2008 3:20 AM

cfwu x3 (no situps)

3 rounds of:
400 m run
30 GHD situps

back is still sore so no DL

20 minutes (walking between treadmill and GHD situps took extra time)

Comment #598 - Posted by: Connie 31/f/5"7'/165# at November 7, 2008 6:37 AM

cfwu x 1
only 4 rds due to time constraints
runs outside
swissball w/ feet anchored situps
205# deadlifts

Comment #599 - Posted by: kcm at November 18, 2008 9:19 PM


As Rxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx


done an hour and half after big dinner, ugghh, felt a little nauseous after starting, then a big headache after finishing. overall not bad, treadmill 10.0, 9.0,9.0,8.8,8.8. DL 6-6-3, next time try 7 reps at a time. RIP Joshua.

Comment #600 - Posted by: moglee at November 19, 2008 8:31 PM



30 Regular Sit-Ups
185 lb. DL's



Comment #601 - Posted by: AT at November 24, 2008 10:57 AM


as rx'd

44 minutes

RIP Brother.


Comment #602 - Posted by: Nate at November 26, 2008 4:06 AM

Regular situps : 22m25s

Comment #603 - Posted by: GPerron at November 26, 2008 7:38 AM

as prescribed men's weight, 30:40, that was a killer, did this workout with a good client of mine this morning, a part of blackwater security on his way back to afgahnistan

Comment #604 - Posted by: stephen at November 26, 2008 12:08 PM

subbed abmat situps for GHDs
225 for DL
10 reps not 15

Comment #605 - Posted by: CapeCodDave at November 26, 2008 5:59 PM

Team LeBlanc honored Mr. Joshua. Father son team knocked out the following:
Taylor 17/M/165 lbs...5X 400M run, 30 GH SU, 205 lbs DL = 33:46
Jason 35/M/185lbs...5X 400M run, 30 GH SU, 205 lbs DL = 28:30
Extremely difficult but satisfying WOD.

Comment #606 - Posted by: Team LeBlanc at November 26, 2008 6:08 PM


19:21.9 As Rx'D
Last set of DL was subpar form.

Comment #607 - Posted by: Señor Ramsey at November 26, 2008 7:19 PM

day before yesterday: 'Nicole'
yesterday: 'Lynne'

today: 'Mr. Joshua'
deadlifts at 100kg

time: 46'02

Comment #608 - Posted by: cesar_m/28/176/75 at November 27, 2008 8:43 AM

1/ RIP Josh
2/ subbed 250lb for 180lb
This is my second WOD and only lasted 2 rounds.

Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

Round 1/ 400m, 15 Glute-ham sit-ups, 10 reps
Round 2/ 400m, 15 Glute-ham sit-ups, 7 reps

Comment #609 - Posted by: udude M/41/175CM/74KG at November 27, 2008 3:13 PM

22:56, as rx'd

Comment #610 - Posted by: jth at November 28, 2008 12:07 AM

Condolences to the whole Harris family and God bless.

Big improvement for me despite waking up feeling a cold trying to come on. Over a 2 minute improvement.

24.54 with 115# vs. 27.18 last time.

Comment #611 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at December 3, 2008 8:56 AM


Subbed for 5 rounds
30 burpees
30GHD situps
15 Deadlift @ 220lb


Comment #612 - Posted by: O'Boy at December 17, 2008 1:18 PM

I did that WOD today in honor of Mr. Joshua..... RIP in peace sir

Comment #613 - Posted by: sinteff at January 20, 2009 5:30 PM

Deads scaled to 185 lbs

Rd 1- 5:07
Rd 2- 6:08
Rd 3- 6:13
Rd 4- 6:34
Rd 5- 6:51

Total Time:

Comment #614 - Posted by: Smash at August 4, 2009 9:56 PM

It has been a year and I/we still miss you; you said many time this is what you were meant to do, it is not for us to understand I guess, it does not seem real, you were supposed to finish up the job at hand and come home but it was not up to us to make that call. Others had the opportunity to do what you did that night, it was you who chose too, preventing one of your buds/friends/family from going through with the crossing. We miss you greatly but we go on as we must and as you would want us to. You touched so many lives here in this town, you are missed and always will be. We go forward now even though you are not with us in body you are most assuredly with us in spirit. I thank you as so many other do for your valler, and service to our country.
Steve and Andi Curry

Comment #615 - Posted by: Steve Curry at September 20, 2009 6:58 PM

unanchored situps
185# deadlift

Comment #616 - Posted by: dcyn at November 28, 2010 12:25 PM

22:20, all as rx'd.
Won't be able to bend down tomorow...

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