February 7, 2010

Sunday 100207


30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.


Enlarge image

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Posted by lauren at February 7, 2010 5:00 PM

This one looks like fun

Comment #1 - Posted by: tommy at February 6, 2010 5:01 PM

Agreed.. Thisll be fun to figure out, I'm hotel status for the weekend. Gotta do it though! I'm a Stephen, gotta rep haha 3..2..1.. GoGoGo!

Comment #2 - Posted by: Boston.Hodgson at February 6, 2010 5:06 PM

RIP Steven, peace be with your Mom, Dad, and sister Kelly.

Comment #3 - Posted by: Ronnieboy at February 6, 2010 5:07 PM

WOW, this is really going to hurt. Bring it on.

Comment #4 - Posted by: Dusty at February 6, 2010 5:10 PM

Will be doing this one for sure, PPCLI hits close to home - Shilo, MB. Keep up the good work and know we support all that you do to keep us safe and free!!

Comment #5 - Posted by: Troy at February 6, 2010 5:10 PM


Thank you so much for serving our beautiful country. I will crush this WOD tomorrow in you honor.

Comment #6 - Posted by: Wheels at February 6, 2010 5:16 PM

Another Hero WOD means another great man lost in the fight. God bless you Stephen. Thank you for service and sacrifice. Because of men like you, we have the freedom that we have today.

"People sleep peaceably in their beds only because rough men stand ready to do violence on their behalf."

Mr. and Mrs. Bouzane - God bless you two as well. Your sacrifice is one that many do not know of, but deserves a special thanks from everyone out there.

Comment #7 - Posted by: Paul Szoldra at February 6, 2010 5:22 PM

rest in peace brother
and on a side note, holy low back and abs batman, this could be a "weekender" for sure.

Comment #8 - Posted by: randy almquist at February 6, 2010 5:23 PM

Fred, Moureen and Kelly I am sorry for your loss and I cannot imagine the depth of your sorrow. I hope that you can find some small piece of solace in knowing that he is now with other heroes of Princess Patricia's Light Infantry, which is one of Canada's most highly decorated units in part because of Stephen's bravery and sacrifice.

De Oppresso Liber,


Comment #9 - Posted by: Billy Olympic Crossfit at February 6, 2010 5:25 PM

RIP Stephan.

Can someone post a link to stiff legged deadlifts demo?

Comment #10 - Posted by: rashmi at February 6, 2010 5:42 PM

There is nothing I hate more than seeing a new HERO WOD. There is nothing that I look forward to more than honoring a HERO by doing a WOD named in their honor.

RIP Corporal Bouzane. My sincere condolences to the Bouzane family. Your loss will not be forgotten.

Comment #11 - Posted by: Jim D 49/m/165/5'11 at February 6, 2010 5:50 PM

Has anyone out there got any educated insight in relation to the inclusion of the Stiff Legged Deadlift in a WOD. This is a movement that I have not done since leaving the bodybuilding fraternity and did not expect to see it show up on CrossFit.com

Comment #12 - Posted by: Chris @ Coastal CrossFit QLD at February 6, 2010 5:50 PM

rest in peace Stephen

i'm taking 2 cycles off to heal, but will definetly do this one when i'm back, and go all out

Comment #13 - Posted by: Focker at February 6, 2010 5:51 PM

I know it shouldn't hurt after SDHPs and DL 7x5 but my lower back is definitely tweaked a bit (form got sloppy last set at 85% 1rm). Might sub out the stiff legged DL for something else. Heck maybe the GHDs too.

Great wod tho coach.

Comment #14 - Posted by: Christopher Putnam at February 6, 2010 5:55 PM

Blessings on the memory of Stephen & all those of a true heart.

Comment #15 - Posted by: Dave at February 6, 2010 5:56 PM

Rest in Peace Stephen. I wish your family is well.

I found this site for the video on the Stiff Legged Deadlift.


If anyone has any comments let me know-

Comment #16 - Posted by: JDW at February 6, 2010 5:58 PM

it's always sad to see another Hreo Wod. As usual, i'll do it with all my heart. Be safe guys! Droit au but!

Comment #17 - Posted by: 11381/29/m/5'7/155 at February 6, 2010 6:00 PM

I don't think that GHD sit up or the back extension is very good for the back. I asked a chiropractor who is also a fitness trainer and he discourged it's use. Just a thought!

Comment #18 - Posted by: Matt at February 6, 2010 6:02 PM

RIP Stephen. Thanks for your service!

This WOD'll be fun...

Comment #19 - Posted by: Steven M. Platek, Ph.D. at February 6, 2010 6:03 PM

That's a LOT of GHD's! I'm glad I do them daily! If you are not trained up on GHD's, I would recommend subbing them. But me and my "crossfit team" will be going as Rx'd!
This ones for you Steven!

Comment #20 - Posted by: ALX M/31/5'7/255 at February 6, 2010 6:07 PM

Just finished todays DL's after running a 10k this morning with my wife and can't wait to have this one crush me tomorrow. I've lost too many brothers this past year and will put forth my best on this WOD tomorrow!!

Comment #21 - Posted by: Justin 34/M/71"/178 at February 6, 2010 6:09 PM



Should be at 295...

Godspeed Stephen...

Comment #22 - Posted by: jpatrick M/47/66"/135 at February 6, 2010 6:10 PM

Crossfit instructional video on stiff legged deadlift:

Comment #23 - Posted by: Mir at February 6, 2010 6:13 PM

#22 WOD 2.6.10...

Comment #24 - Posted by: jpatrick M/47/66"/135 at February 6, 2010 6:15 PM

what can i sub for knee to elbow?

Comment #25 - Posted by: Justin at February 6, 2010 6:19 PM

How do we go about making an official WOD for our other Canadian brothers that we have lost overseas?

Comment #26 - Posted by: RyanD at February 6, 2010 6:21 PM

God Bless Stephen and his family.

I cant remember the last time I did stiff legged dead lifts.

Comment #27 - Posted by: steven@CrossFitAffliction at February 6, 2010 6:22 PM

Is this really a new Hero WOD? I thought I saw someone do this on Youtube 2 weeks ago...

Comment #28 - Posted by: Matthew 23/6'2.5"/211 at February 6, 2010 6:22 PM

looks like a killer WOD! love the hero WODs


Comment #29 - Posted by: Jake Trahan at February 6, 2010 6:28 PM

TONY B!!!! the CFJ link isnt working!! wtf lol is anyone else having CFJ problems?


Comment #30 - Posted by: Jake Trahan at February 6, 2010 6:33 PM

Hooah, corporal. I will do my best and think of you.

Comment #31 - Posted by: steve in hatfield at February 6, 2010 6:33 PM

Quick question if anyone can give me some insight.

I recently got my form down (so I think), to do bar muscle ups with a Kip. I didn't do a whole lot, but did them 2 days in a row, about 16 total reps. My wrists are in some serious pain right now.

Not sure what happened, but both wrists feel it bad when I straighten my wrist and rotate my lower arm.

Going to take a day off to see if it helps. Has anyone else had this issue?

Comment #32 - Posted by: Leo at February 6, 2010 6:38 PM

After reading 25 posted comments I have read only three that were sincere. Thank you for your kind words Paul, Billy and Jim.
Those of you that havn't stood post don't know what you are talking about. My condolences to the Bouzane family for your sons sacrifice upon the alter of freedom. God bless. i will do my best at tomorrows wod to honor my falling brother.

Comment #33 - Posted by: John Cooper at February 6, 2010 6:41 PM

Blessings to Stephen and his family.

DL 175
PP 95
Pull ups, toes asst then neg down

= 21:36

WOD was really the painstorm for Oct but rx'd would be DL 2xBW, PP BW, and wt pull ups. I scaled to keep metcon and because I'd consider a DL 2x my BW to be a 1ME PR. Did tear up my hands a bit. I was craving some PP/ overhead. Will get in DL 5x5 this week. Love DL's.

Comment #34 - Posted by: in8girl at February 6, 2010 7:02 PM

My sicerest sympathies to the Bourzane family. The sacrifice of your son is truely heroic. I will do my best to honor his memory by putting all I have into his workout. RIP Steven, and thank you.

Comment #35 - Posted by: Tony K at February 6, 2010 7:07 PM

Always proud to have served with you Bouzane. We won't ever forget you.

Mr. and Mrs. Bouzane, for what it's worth, I am truly sorry for your loss.

Comment #36 - Posted by: morgan at February 6, 2010 7:11 PM

I've never stood post but I do know this. To sacrifice your life in defense of freedom, human rights, and your native land draws no worthy parallel. In life Steven fought the good fight. In death Stephen joins the best of the best, our fallen heroes, to whom I am eternally grateful. God bless Stephen's family and the families of all the brave young people that serve to protect what's right!

Comment #37 - Posted by: Jim Engleman at February 6, 2010 7:16 PM

Hero wods are awesome but hate to know another human been pass away....rest in peace Stephen my thoughts are with your family

Comment #38 - Posted by: s'more at February 6, 2010 7:22 PM

God bless you brother rest in peace.

Comment #39 - Posted by: Ssg Longoria at February 6, 2010 7:36 PM

Stephen, it's been two and a half years since your departure, but you'll be remembered tomorrow and every day I do this wod in your honor.

On top of it, the soreness in my hamstrings, abs and low back will be a nice reminder for a couple days after of the sacrifice you made for our Country. Thanks, bro. Thanks a lot.

Comment #40 - Posted by: CraigH at February 6, 2010 7:45 PM

God bless you my Brother. Invictus

Comment #41 - Posted by: Cpl J.Woods at February 6, 2010 7:55 PM

Much respect. I'll be surfing on Sunday and will take a moment out there and catch a set wave for Stephen.


Comment #42 - Posted by: Bodhi at February 6, 2010 8:05 PM

To #18 Matt

For most of my young life I was told to "use my legs" to pick up heavy things. Frequently growing up gym teachers and other people who "knew what they were talking about" told me that squats were bad for my knees and that deadlift was bad for my back. For the longest time I believed them, but generally did squats anyway. I stayed away from the deadlift until I started crossfit and realized what I had been missing. I'd always been "in decent shape" but I never realized what a weakness I had in lower back muscles because I had always been so afraid to train them. I advocate that if I continue to train my back I will be much less likely to have a bad back when I get older.

I understand deadlift and squats are much different than GHD situps and back extensions but this was just an example. As with anything new don't do too heavy, too much, too fast, or too soon until you've learned what its like. Unfortunately I have no medical expertise to backup my opinion and to say your chiropractor is wrong, but I will challenge you do research yourself; ask other crossfitters, other doctors before you decide on your answer of these exercises being bad for your back.

Please disregard 99% of what I said if you have a known back condition.

Comment #43 - Posted by: Brett at February 6, 2010 8:05 PM

is this a new hero? RIP stephen and ill be sure to push extra hard for this workout

Comment #44 - Posted by: Jonathan Dinh at February 6, 2010 8:06 PM

God Speed.

Comment #45 - Posted by: EAC at February 6, 2010 8:18 PM

RIP Stephen.

Comment #46 - Posted by: Delta 5 at February 6, 2010 8:19 PM

RIP Stephen. Thoughts are with your family and friends

Comment #47 - Posted by: Rookie at February 6, 2010 8:37 PM

If you are new to GHD sit-ups, put your ego aside and scale the reps back. They are brutal, and often connected to cases of rhabdo.

RIP Stephen.

Comment #48 - Posted by: justin at February 6, 2010 8:38 PM

I hate seeing new Hero WOsD.
The GHDs might kill me but I'll hit it harder than I can anyway.

Comment #49 - Posted by: Mike (21/5'10"/170) at February 6, 2010 8:47 PM

RIP brotha, infantrymen are PMBA, thanks for the service. Any canuck is sure to be mourning the loss of a fine soldier. see you on the other side

Comment #50 - Posted by: danomcq at February 6, 2010 8:47 PM

:23:24 - no GHD machine so subbed butterfly sit-ups

Comment #51 - Posted by: Justin D. _ 30/M/6'/200 at February 6, 2010 9:20 PM

RIP Stephen. Thanks for your sacrifice.

Oh my poor aching abs... this is going to hurt me much.
Can't wait.

Comment #52 - Posted by: Natty at February 6, 2010 9:29 PM

At dinner following day one of the CF Kids cert we wondered what the WOD would be for today. Alas, a new "Hero" workout.

There's something a bit different about this particular Hero, for this young man was not from the United States but from our sister to the north, Canada. And yet there's something quite the same: another young man, most likely a Crossfitter, has offered up his life so that you and I might ponder the opportunity to...well...to live a Sunday.

A Sunday lived as a free man or free woman.

Think about this a moment, won't you? Whether you do this WOD as Rx'd, scaled, or not at all, do think for just a moment about Stephen who volunteered to serve. Think about those he left behind, a Mom and a Dad, a sister and those with whom he served.

These "Hero" workouts are a unique opportunity for each one of us to remember these young men and women, through our efforts to be sure, but also in our quiet moments of peace, of freedom. Is there a family you know that has had a similar loss? Is there a family you know who feels this particular pain? Our "Hero" workouts are not only a call to remember and honor through our time in the gym, but also a call to reach out to those who've been left behind by our departed heroes. Bring a meal; shovel a driveway; take a extra turn in the car pool. Quietly let them know that you are you are aware of their loss, especially if (like the Bouzanes) it's been a while and everyone else has forgotten.

We work today to remember, to give thanks, to honor. We know what it is to be a hero, and we grieve for the loss of each and every one.

Musings to come.

Comment #53 - Posted by: bingo at February 6, 2010 10:01 PM

According to this video, after the first lift we only go down to just past our knees then back up again? Is that correct?


Comment #54 - Posted by: FinnishCraig m/22/5'8"/157 at February 6, 2010 10:44 PM

I bet someone will be in the fourms talking about how they got rhabdo from this workout within a week.

Comment #55 - Posted by: D.B. at February 6, 2010 10:46 PM

RIP, Stephen. CFC sends it's best wishes and condolences to the Bouzane family. Thank you for your service and sacrifice, Cpl. Bouzane. God speed.

Comment #56 - Posted by: Ian Carver at February 6, 2010 10:52 PM

just wondering wat 'rhabdo' means? thanx

Comment #57 - Posted by: lanokota at February 6, 2010 11:05 PM

As a Christian and a fellow soldier, I can't help to think of where he is now. I pray someone told him about the Good News and he reacted to the spirit in his heart. Life is so short. Don't miss the opportunity to repent and accept the greatest blessing any one of use could receive, yet none deserve.

My heart and my prayers go out to his and all the families who have a loved one in harms way. Fight the good fight and at the end of the day, find Him.

Comment #58 - Posted by: AFRGR183 at February 6, 2010 11:06 PM

Regardless of religious beliefs (this board is NOT a place to preach AFRGR183), national origins, or anything else; fair winds and following seas to my brother from the North. May your friends and family find peace in knowing that so many others will know your name and speak of your deeds.

To your parents and sister, god bless you all. You've laid the most costly offering on the altar of freedom. May you find solace in the joy of seeing those who enjoy it without knowing those who provide it.

Semper Fraternis, Saeper Exertus, Semper Fidelis.

Comment #59 - Posted by: gabe at February 6, 2010 11:26 PM

Today is for you Stephen... 3 2 1... GO!!!

Comment #60 - Posted by: Chad M/24/158/5'9" at February 7, 2010 12:03 AM

RIP Stephen,

Ill give it all.

Comment #61 - Posted by: Ray at February 7, 2010 12:14 AM

Rhabdo (Rhabdomyolysis) is muscle damage that is caused by physical stress. In this case excessive muscle strain.

Comment #62 - Posted by: Brent/26/m/5'11"/190 at February 7, 2010 12:15 AM

hate seeing another hero WOD. RIP brother. My prayer and thoughts are with your family. HOOAH SEMPER FI

Comment #63 - Posted by: mikey at February 7, 2010 12:25 AM

Amen bingo.

Comment #64 - Posted by: mikey at February 7, 2010 12:31 AM

RIP Stephen and my heart and best wishes goes to your family and all the parents around the world who have to bury their child.

There is no greater tragedy

this WOD looks brutal

Comment #65 - Posted by: nick in sydney 38/6ft/85kg at February 7, 2010 12:52 AM

I'm all for hitting the workout's hard, especially a hero workout, but after two days that have included 84 135lb SDHPs and 35 DLs (for a 5RM), I'm not sure if 105 95lb straight legged DLs (along with GHDs and back exts) makes a whole lot of sense.

Same as a little over a month ago when there was 3 days in a row all exceeding 100 pullups. Why have these days? People just end up getting injured and then miss the awesome programming this site produces 95% of the time.

Comment #66 - Posted by: jack b at February 7, 2010 1:02 AM

Jack B: Use good form and good common sense. Best way to mitigate injuries.

Where do you come up with your stats that "People just end up getting injured and then miss the awesome programming this site produces 95% of the time."?

Wide spectrum of soreness to injury.

Comment #67 - Posted by: Bryan K at February 7, 2010 1:14 AM

Rest in peace Stephen

Comment #68 - Posted by: jimmy at February 7, 2010 1:21 AM

My thoughts and prayers to your family Stephen. There really aren't any words...

Comment #69 - Posted by: Cheri at February 7, 2010 1:32 AM


Comment #70 - Posted by: AFRGR183 at February 7, 2010 1:36 AM

Rest in peace Stephen. 3-2-1 go. I'll give it all for this WOD.

Comment #71 - Posted by: Gunny '79 at February 7, 2010 2:00 AM

28:00 on the dot

sub deep decline sit ups
100lb str lg DLs

felt strong then weak then strong then weak then strong.


Nice to meet you Stephen. Thank YOU!!!

Comment #72 - Posted by: Jim at February 7, 2010 3:08 AM

Bryan, my point is that over training leads to injury, and this site has a tendency every once in while to post consecutive intense workouts that focus on the same movements. You don't have to be a crossfitter to realize three days in a row of DL variations is not smart training.

Comment #73 - Posted by: jack b at February 7, 2010 3:17 AM

Thinking of the Bouzanes today. Have family over the pond in Canada, but that makes no difference. Thank you, Cpl. Stephen Bouzane, for putting yourself in harm's way for all of us.

Comment #74 - Posted by: kidari at February 7, 2010 4:05 AM

If you're true to the form and select proper weight, there should be little concern. Occasional overload shocks muscles into growth. Drop your weight and get your protein! Or .... Take a day off. The wod pattern should not be an issue.

Comment #75 - Posted by: jim at February 7, 2010 4:17 AM

can't really do this at my gym so I did this workout from Crossfit OneWorld


Comment #76 - Posted by: john g at February 7, 2010 5:28 AM

I agree with fellow Crossfitters on the injury issue. If you watch your form and scale appropriately (leave your ego outside), your injury rate should decrease. Since starting WODs in mid December '09, I've lost the nagging pains in my elbows and shoulders, yet when we occasionally do bench or issolating strength moves I haven't seen a drop in strength.

My only pain is in my left knee, but that's due to 2 surgeries and cartilage issues with my patella...NOT CF! How do I handle it? Scaling squat weights and depths when neccessary! Even when I know I can handle more, if my knee says stop I LISTEN!

Anyway... today's WOD:

Other than dropping 5 reps for Knees to Elbows (25,20,15,10,5,5) as rx'd.

30 reps...7:25
25 reps...7:13
20 reps...6:27
15 reps...4:51
10 reps...3:28
5 reps...2:11


Sorry, for the rambling...now stop whining about injuries and SCALE! 3,2,1...GO!

Comment #77 - Posted by: Billy/Engine 25 37/M/214/5'9" at February 7, 2010 5:39 AM

Was SO glad to read Comment #53, get to the bottom of it, and see it was BINGO!! Yay! I've been missing you...Looking forward to reading the musings....Today is a Rest Day for me, but, I can never pass up an opportunity to do a Hero WOD as a small token of gratitude for all those that have made the ultimate sacrifice for me,my freedom, and my ability to get up and go to church this morning.
Thank you all for your service and your families for their difficult sacrifices.
My back is a wee bit sore from yesterday, so, this one should be interesting!! Bring it!

Comment #78 - Posted by: Bama Girl at February 7, 2010 6:00 AM

Not going to manage this one today, back sore from yesterday, first time ever after D/L's. Try tomorrow if I can remember how to do straight legged D/L's, and find a sub for K to E.

No Fun

Olive have not seen you post for a while are you still doing the wods?

Comment #79 - Posted by: Elaine, Scotland at February 7, 2010 6:01 AM


30-25-20-15-10-5 rep rounds of:
Abmat sit-up
Back extension, kneeling, ROM from forehead to floor to complete lordosis
Knees to elbow
65 pound (30kg) Stiff legged deadlift


Comment #80 - Posted by: Memuc at February 7, 2010 6:06 AM


as rx'd

Comment #81 - Posted by: cosmo at February 7, 2010 6:13 AM


30:12- subbed decline situps and supermans,everything else as rx'd

Comment #82 - Posted by: Andrew at February 7, 2010 6:33 AM

RIP Stephen. Thanks for everything.


m23/6'1"/163 lbs

Comment #83 - Posted by: Danny G at February 7, 2010 6:35 AM

im one of those people who slept peacefully last night because of u and many other dedicated people that protect my brothers and sisters.. thank you! This workout and swimming is goin to hurt today but i gotta work my ass of if i want to be a seal someday.. i am so proud to be an American! thanks to all that made today possible for me to chase my dream of swcc

Comment #84 - Posted by: Trent at February 7, 2010 6:40 AM

bw 165


Comment #85 - Posted by: paulw at February 7, 2010 7:04 AM

Forever RIP Stephen


As Rx'd 33:14

K2E is my nemesis... Must work on them.
Great WOD - put everything into this one, done this for stephens everywhere, including me :D

Comment #86 - Posted by: Stevie G at February 7, 2010 7:07 AM

Sunday musings (from Ramona)...

1) Angry gorilla back...push up the sky...elbow lasers...how good is this CF Kids stuff!?

2) Sushi. You can get really good sushi pretty much anywhere in California. Obvious I'm sure, but still a revelation for a boy from Cleveland.

3) Just business. Has anyone ever said this to you? "Nothing personal man...it's just business." This is actually one of the most honest and straightforward statements I know of. To me it basically means that we are in a competition, and the rules are simply whatever prevailing laws and customs apply to that particular line of business. No feelings, no emotional attachments, no loyalty or history need apply.

Straight up, fair, in your face, honest and open competition. Like me or don't, it's just on. In general I'm good with that.

Give some thought to the opposite of "it's just business". If you have a competitor or if you become a competitor, especially if you and (s)he were not originally competitors, how are you proceeding with the competition?

4) Who/What. Who are you when it's just you and the mirror? Are you what you do? Or are you something more? Do you have that wonderful confluence of work/self that allows you to be both at the same and all of the time? Most Crossfit Affiliate owners would say 'yes' here.

Or do you have a job that allows you to access who you are when you are not on the job? The waiter or bartender or accountant or plumber who works so that she can surf or he can snowboard. I used to be suspicious, almost a little wary of this until I had the chance to see real passion on a daily basis, Mrs. Bingo and Lovely Daughter around their horses. I guess this would be 'work to live'.

What I struggle with is the co-mingling of who and what in job and life where the melding is perhaps not as healthy as the owner of a Crossfit box. So many of my physician colleagues are that and little more. Work, hobby, and self are inextricably mixed and melted together, so that 'who you are' is inseparable from 'what you do'. It's subtle, but sometimes bringing the job home and applying the same self at home and away from the job, family and friends no different from patients, perps, or the enemy, is not the same healthy melting of who and what.

Who are you when you look in the mirror? Is it the same answer you would give to "what do you do?" Is that the best answer?

I'll see you next week...

Comment #87 - Posted by: bingo at February 7, 2010 7:09 AM

RIP Stephen. God bless you and your family.

Comment #88 - Posted by: Kevin McClellan at February 7, 2010 7:32 AM

Stephen, Fair winds and following seas on your journey. Paul

Comment #89 - Posted by: Apolloswabbie 72.5 209 45 yoa at February 7, 2010 7:41 AM

It was a painful wod but gotta love it

Comment #90 - Posted by: kevin c at February 7, 2010 7:54 AM


as Rx'd

Comment #91 - Posted by: Mark at February 7, 2010 7:57 AM


Comment #92 - Posted by: Dugg H at February 7, 2010 7:57 AM

20:21 asrxd


Comment #93 - Posted by: symanietz at February 7, 2010 7:59 AM

Rest day- God Bless you Stephen. Everyday, regardless of whether or not if it's a Hero WOD or not bring memories of fallen heroes. Thanks for your service and sacrifice. Our hearts go out every family who has lost a loved one.

Comment #94 - Posted by: Tim/34/M/70/171 at February 7, 2010 8:12 AM


Comment #95 - Posted by: Nickosaurus at February 7, 2010 8:15 AM

Scaled due to injury recovery (I've only been doing cardio for 3 weeks due to shoulder pull and lower back tweak) and tattoo still scabbed on inside of elbow.

20-15-10-5 of
Sit ups
Supermans (usually do good mornings to sub but bar being used in this workout)
95# still legged dead lifts

9:51 (in hindsight I shouldn't have scaled so low)

RIP Stephen - RCD (retired)

Comment #96 - Posted by: coyo at February 7, 2010 8:22 AM

RIP Stephen.


As Rx'd. 26:03

Comment #97 - Posted by: Brad at February 7, 2010 8:41 AM

re: deadlifts 2 days in a row

Don't stiff-legged deadlifts with a light weight and higher reps work the hamstrings more than the lower back?

Comment #98 - Posted by: Quinn McCutchen at February 7, 2010 8:48 AM

@ #98 Quinn

I think the Straight-legged deadlifts DO work the hamstrings more than the lower back. If you watch the video examples, you'll see it's primarily a hip movement (meaning I"ve been doing it wrong all these years).

I, like the dissenting CFer way above, was worried about 3 deadlift days, especially with yesterday's setup; but I'm trusting CF to make me a cast-iron hero. Off to the gym...going to regret all the knee to elbows tomorrow, but appreciate them in a week.

Comment #99 - Posted by: Chadd Kaiser at February 7, 2010 9:00 AM


as Rx'd
w/56lb DLs (proportionate to my bw)

Comment #100 - Posted by: Kristina F/26/5'3"/116 at February 7, 2010 9:01 AM

Billy #77:

Agreed on that one. If people listen to their bodies and think about how these WOD apply to them, they would be far less likely to be injured.

CF can be interpreted, scaled, and changed to fit your needs. This is even encouraged. Don't look at all these reps and exercises and think you have to do them verbatim. THINK about where you are at and what your capabilities are before you attempt RX'd.

It just drives me nuts that people are so quick to blame this site for the problems that they probably created for themselves by overtraining.

Comment #101 - Posted by: bruce at February 7, 2010 9:12 AM

RIP Stephen. My prayers are with your family and friends.

Comment #102 - Posted by: Aaron A. at February 7, 2010 9:13 AM

Our family sends our condolences to you Moureen, Fred and Kelly~ May we all continue to remember all our military around the world and their families for what they do so we can live the way we do in this great nation~

Comment #103 - Posted by: Lisaq at February 7, 2010 9:17 AM

RIP Stephen. Your sacrifice has helped renew a bit of purpose as to why I am over here and what needs to be done by our servicemembers.

I managed 22:36 in Stephen's honor. Completely wiped out afterwards.

Comment #104 - Posted by: Kevin Bania, 27yrs, 70", 179lbs, Ramadi, Iraq at February 7, 2010 9:18 AM

anchored ball ab crunch
ball back extensions
knees to elbows
95# deadlift
reps as rx'd


grip killed on knees to elbows. In honor. RIP Stephen. Thank you for your service.

Comment #105 - Posted by: Bells M/37/6'1"/195 at February 7, 2010 9:21 AM


Don't have a GHD so I did Ab mat sit-ups and good mornings instead of GHD Sit ups and back extentions. Not the same but targeted the same muscles. Oh my butt and hams are going to feel this one tomorrow. Good WOD, RIP Stephan.



Comment #106 - Posted by: Dan B at February 7, 2010 9:28 AM

rx'd 29:24

Comment #107 - Posted by: charbs 185/24/m at February 7, 2010 9:34 AM

48 / 178

as rx'd


Thank you Stephen.

Comment #108 - Posted by: tom perry at February 7, 2010 9:35 AM

Made up two WODs today...

#1: 21-18-15-12-9-6-3 of:
135# SDHP; pull to inverted, lower as slow as possible (straight)
*sub'd 95# SDHP for rnds 21-12, did 135# rnds 9-3; tuck-pull to inverted on rings...basically fell down, not slow at all...definitely need to work on gymnastic core movement strength. Took about an hour to complete this WOD.

#2 Stephen:
No GHD so, did situps on decline bench (fingers past toes and to floor); back extension done on bench with feet under bar on squat rack; K2E pretty ugly (but did 'em); 95# SLDL as rx'd.
30-5:36; 25-10:30; 20-14:50; 15-18:28; 10-20:50; 5-21:57

RIP Stephen...

Comment #109 - Posted by: GleichSTL m/32/185/5'10" at February 7, 2010 9:50 AM

23:27 as Rx'd

Comment #110 - Posted by: PeterN at February 7, 2010 9:56 AM

23:27 as Rx'd

Comment #111 - Posted by: PeterN at February 7, 2010 9:58 AM

2010-02-07: 25:27. At work,declinebench,abmat be,k2e's,95sdl.

Comment #112 - Posted by: gs at February 7, 2010 10:02 AM

2010-02-07: 25:27. At work,decline bench,abmat be,k2e's,95sdl. Rnds@6:56,6:06,5:05,3:31,2:21,1:25

Comment #113 - Posted by: gs at February 7, 2010 10:04 AM

Godspeed brother....

RIP Stephen

Comment #114 - Posted by: Rob_Young at February 7, 2010 10:07 AM


As Rx'd except subbed 115#DL for the 95#SLDL.

22:40, Nice workout.

Semper Fi

Comment #115 - Posted by: Walker at February 7, 2010 10:12 AM


subbed decline sit-ups for GHD. 28:26

Comment #116 - Posted by: Mike at February 7, 2010 10:18 AM

WU-2 Rounds:
15 overhead squats (with broom)
2 min skipping single unders
50 double unders
15 dips

Back extensions (with swiss ball)
Knees to elbows (had to bend my arms for some of these...did 20-20-25-10-5)
55lb RDL's


Comment #117 - Posted by: Tracy at February 7, 2010 10:22 AM

Can't get this one done today ... more tabata shoveling!!!

Comment #118 - Posted by: Phoenix 31/f/5'7/226 at February 7, 2010 10:25 AM

RIP Stephen...Lest we forget

Comment #119 - Posted by: Tim Wyatt at February 7, 2010 10:26 AM

CFWUx3~ only 2 rounds of pull ups

WOD as Rx'd with 95# stiff leg deads
GHD sit ups with 2 hand touch to the ground
GHD back extensions

TIME: 18:53

Comment #120 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 7, 2010 10:30 AM


Rest in Peace, Stephen

As Rx'd, broken sets

Time: 30:31

Comment #121 - Posted by: Ransom at February 7, 2010 10:30 AM

Thank you and RIP Stephen.

36m30s as RXed

Comment #122 - Posted by: J514 at February 7, 2010 10:32 AM

a little delayed onset muscle soreness from yesterdays DL's.

as rx'd 21:36


Comment #123 - Posted by: mike at February 7, 2010 10:35 AM

GHD & back extensions (downstairs) unbroken
Knees to elbows & SLDL (upstairs) went ok, grip still not 100%. Had trouble hanging on the bar.

Comment #124 - Posted by: magnus 24/5'8"/155 at February 7, 2010 10:36 AM

#53~ thanks for your reflection Bingo.

May time do for Stephen's family what no words can.

His courage, commitment to his country is forever honored within our CF Family.

Comment #125 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 7, 2010 10:37 AM

32:18. Sit-ups rather than GHD sit-ups

Comment #126 - Posted by: John VanWey at February 7, 2010 10:37 AM

scaled reps as suggested for beginners and had to modify knee to elbow with knee to chest. i know i get a good workout when my face turns red...i call it CF blush

Comment #127 - Posted by: nicole:31/5'2"/130 at February 7, 2010 10:43 AM

Mom, Dad, Kelly-
Go forward today and always knowing you and Stephen are in our hearts, thoughts and prayers.
John 15:13

Comment #128 - Posted by: LTC Wm Bear (M, 42, 76", 240lbs) at February 7, 2010 10:49 AM


Stephen as Rx: 22:45

Comment #129 - Posted by: jnel at February 7, 2010 10:52 AM

19:12 as RXd

Comment #130 - Posted by: garrett at February 7, 2010 10:52 AM

34 yom 225 bwt

wod w/ subs
30-25-20-15-10-5 of:
abmat unanchored
back extensions
stiff leg deadlift 95lbs
time: 20:07

RIP Stephen

Comment #131 - Posted by: brian t at February 7, 2010 10:59 AM


RIP Stephen.

Did the Winterlude Triathlon yesterday in Ottawa. It's an 8km skate on the canal, a 5k x-country ski, and a 5k run. It was obvious I'm a novice at skating and not much better at skiing but I enjoyed passing 19 people on the run. I have a year to figure out how to actually race when I skate and get my heartrate up. It's tough to be competitive when there are people out there who are actually skating more than twice my speed. It was pretty impressive seeing the "peleton" come streaking towards me on the out and back course... it was a wedge shaped crowd of people, crouched down, drafting off each other and going close to 20 mph. The ski?? well, I'm kind of novice at that too and I made some rookie waxing mistakes. It was a slippery slog.

Lets just chalk the whole experience up as a lot of fun, an excellent workout (1 hour 40 min) and a good starting point that I am very keen to improve on next year.

Comment #132 - Posted by: JuliePlatt at February 7, 2010 11:04 AM

Good luck and Godspeed on your new journey Stephen. Currently, I am here in AFG with many of your brothers in arms (great guys the Canadians). I snap a salute to you and your family for the ultimate sacrifice that you have made and to them prayers for comfort and peace. Regrettably, we have another hero WOD, but there is no greater honor than to die as a soldier and be remembered by many. De Opresso Liber.

Comment #133 - Posted by: Adam at February 7, 2010 11:05 AM

100 ring pushup workout

Comment #134 - Posted by: gregorioz at February 7, 2010 11:12 AM

Scaled down


GHD situps
Back extensions
Leg drops
Straight leg deadlift 87#


Comment #135 - Posted by: Jeff m/6'/155/16 at February 7, 2010 11:15 AM

Subbed good-mornings for GHD, dropped back-extensions this time for fear of back giving out. First two rounds at 35kg for GMs + SLDLs, but dropped to 28kg in response to lower back pain.

reps as rx'd. 29:30. Fingers turning into claws. :-)

Comment #136 - Posted by: kidari at February 7, 2010 11:17 AM

24:18 as rx'd

Comment #137 - Posted by: Brian/m/19/6'3"/225 at February 7, 2010 11:25 AM

Subbed straight-legged situps:


Ouch, no excuse.

Comment #138 - Posted by: angstadt at February 7, 2010 11:25 AM

Had to make do at home. Had to sub 35#KB FOR sldl and knees to elbows were pretty pathetic.

Comment #139 - Posted by: Dave 37/m/68"/175 at February 7, 2010 11:29 AM


Don't have a GHD, but used a swiss ball with my feet hooked under a stair at the same height as the ball.

As Rx'd


My core is demolished, I'm gonna pay for that one tomorrow!

Comment #140 - Posted by: Eric E at February 7, 2010 11:31 AM

As rx'd: 32:22

Thank you Stephen and thank you HQ for honouring selfless men like Corporal Bouzane.

Comment #141 - Posted by: Ronnieboy at February 7, 2010 11:33 AM

RIP Stephen.
Our best to your family.

With the full Rx'ed weight of 95#.


For those of you who follow our little family competition, it would have been a great bet to put your money on Carole in this WOD. Much safer than betting on today's big football game.

I went first on this workout. The way I was struggling on the knees to elbows, I knew even before she started that she was going to crush me again today. Then she had to go and do it with the men's weight. Oh well, who needs an ego anyway.

Carole also got her butterfly pull-up record up to eleven in warm-up today.

Great time Fit Mom. That is truly impressive.

Comment #142 - Posted by: Kevin C. at February 7, 2010 11:33 AM

as rx'd 23:53

30 1:07/:44/1:42/2:30
25 1:37/:42/1:53/1:50
20 1:40/:35/1:30/1:40
15 :51/:27/:57/:51
10 :39/:21/:24/:35
5 :22/:17/:13/:15

Comment #143 - Posted by: Jim D. 49/m/165/5'11 at February 7, 2010 11:35 AM

30-25-20-15-10-5 of:

-Situps using the back extension machine backwards, with foot end of base elevated one foot. (Does that make sense?)
-Back extensions
-Knees to Elbows
-95 LB stiff leg deadlift


Comment #144 - Posted by: David M/25/175/5'8" at February 7, 2010 11:50 AM

As Rx'ed


This WOD - deserved the name "without dying". As you approach the end sets you become increasingly fatigued but are doing less reps so you can go faster. A great workout that I'll feel tomorrow! Props to anyone who finished this. My wife said she heard mer yelling from the second floor of the gym even though she had her headphones on. Everyone at the gym must think I'm crazy running back and forth between equipment.

30- 5:15
25- 4:23
15- 6:33 (forgot to hit lap counter on watch)
10- 2:30
5- 1:47

Comment #145 - Posted by: Casey at February 7, 2010 11:55 AM


W/U: foam roll; jump rope, 100 single-unders; 250m erg row (0:43); (un-anchored bent-knee AbMat sit-ups, good mornings), 1x25.

As Rx: 21:39.

C/D: foam roll.

First time doing a stiff legged DL. Really started feeling it in my low back by R3. Low back was already a little sore going into this, crushed coming out. Had to lay on my side for a couple mins post-WOD to relieve the tightness.

RIP Corporal Bouzane. My thoughts are with his family.

Comment #146 - Posted by: rjf (Since 07-20-07. WOD no. 701) at February 7, 2010 11:55 AM

As prescribed 41:04. First two rounds were incredible. I became lazy afterward as repetitions lessened. Lost intensity. No partner today.

Comment #147 - Posted by: Benjamin at February 7, 2010 12:13 PM

This is my third day of crossfit, and by far the most tiring. had to do modified knees to elbows. Still had an intense workout!! RIP Stephen

Comment #148 - Posted by: Sean at February 7, 2010 12:19 PM

45# sldl abmat 35:00

Comment #149 - Posted by: ccraft at February 7, 2010 12:24 PM

Rest easy brother Steven, you've earned it.

Comment #150 - Posted by: Billy at February 7, 2010 12:26 PM

Stiff legged deadlifts a.k.a "Romanian Dealdlifts"
(RDL) are a fantastic exercise to improve coordination and balance in the posterior chain.

There are very few exercises that emphasize extension of the hip where the hamstring complex is (ideally) the sole contributor.
This is a great combination of exercises that focus on contributors to hip extension by the posterior chain. During the GHD back extensions, the hamstrings act ISOMETRICALLY to ensure that the muscles of the lower back act DYNAMICALLY to flex the posterior chain. However, during the RDL, the low back acts ISOMETRICALLY while the hamstrings act DYNAMICALLY to open the hip. This separation of functions helps to mobilize these regions and also improve strength through a greater range of motion about the lumbo-pelvic complex.

SO: for those of us out there with really dominant low backs (and dead lift with asses sky high), the temptation to let the low back contribute to the RDL is difficult to overcome, but essential in developing the appropriate synchronization and balance in the posterior chain. So the RDL should be ALL hamstrings.

This has implications for athletes of all varieties: sprinters, jumpers, gymnasts, power lifters, Olympic lifters, as well as team sport of all kinds. That is why so many advanced athletes (my experience is in Track and Field) continue to do these.
In the long run, ensuring that we are well balanced and coordinated in the posterior chain by separating out the functions if the low back and hamstrings and training them independently will improve all integrated posterior chain functions including the DEADLIFT, all oly lifts, etc.

The moral of the story:

Do RDL's, they are not for bodybuilders, they are for all of us.

Comment #151 - Posted by: mark 27/m/200/73.5" at February 7, 2010 12:32 PM

Only did 30-20, subbing situps for GHD Situps.

Backed out at 17 on my 2nd set of deadlifts; back started really hurting me. After 2 days of deadlifting, I didn't want to risk an injury...and called it.

Sorry Stephen, you're too hardcore for me right now. Someday I'll honor you.

Comment #152 - Posted by: Chadd Kaiser at February 7, 2010 12:32 PM

RIP Stephen

rx'd 45:01

Comment #153 - Posted by: Phricks at February 7, 2010 12:45 PM

Started at the 20 set and went down from there.

Comment #154 - Posted by: gatorhill at February 7, 2010 12:49 PM

23:44 as Rx'd

Comment #155 - Posted by: Tyler Scott at February 7, 2010 12:51 PM


As rx'd


Comment #156 - Posted by: nutfam at February 7, 2010 12:51 PM


as rxd

Comment #157 - Posted by: Stephen at February 7, 2010 12:54 PM

Wow I'm so happy that this finally got put up. It's been so long now and I still think about Steve alot. He brought joy and laughter to all those around him....It was the worst day of my life when I had to carry him on the plane and I will never forget it. I'm sure he's up there laughing his ass off at us for putting our bodies through this torture in honor of him but I will be putting 150% into it.

Comment #158 - Posted by: james066 at February 7, 2010 1:01 PM

Not a day goes by that I don't think of you Steve, Rest in peace buddy!! I will beast myself on this WOD for you!

Your Buddy


Comment #159 - Posted by: Matt R at February 7, 2010 1:05 PM

I went through Basic and SQ with Steve. Good guy.

Comment #160 - Posted by: Scott R at February 7, 2010 1:07 PM

Thank you for your sacrifice Stephen and I'm sorry it had to be made.
35 as rxd.

Comment #161 - Posted by: tojomobo at February 7, 2010 1:24 PM


GHDs modified (no GHD in gym). All else as rx'd


Comment #162 - Posted by: MWade at February 7, 2010 1:25 PM

subbed good mornings with 45lb bar for back extensions, used bench for ghd sit ups. rest as rxed


Comment #163 - Posted by: Kevin McClellan 48/M/195 at February 7, 2010 1:36 PM

as rx'd

I'm going through severe lower back tightness. It is almost unbearable. My apartment complex has a hot tub, is that a good idea? Any other suggestions, please?

Comment #164 - Posted by: Peter at February 7, 2010 1:45 PM

Thank you Stephen; condolences to your family and friends.

Back too messed up from yesterday.

200M sprints


Disappointed in the times, but it FELT great! It is hard to imagine that I ran a whole lap at that speed 30 years ago. Starting to get used to the Vibram Five Fingers.

Awesome job Carole! Wow, that is stupendous. Sorry Kevin, but it's probably good to get our egos buried every now and then. On the other hand, you're a lucky dog to be married to such a great athlete. And, so is she.

Comment #165 - Posted by: mas 53/M/155 at February 7, 2010 1:46 PM

Oh man, I think I've never gained so much callus in my palms after a workout before.

Actually I was trying out the new pullup bar in my gym on KTE and my palms started hurting right away. The whole workout I was doing doubles and singles on KTE, it just hurt way to much if I tried to do more. The callus was so much that it affected my stiff legged deadlift grip a lot. I couldn't hold the bar for more than 5-10 reps at a time and on many levels with my fingertips because it hurt to much to hold it with my palms.

Does anyone have an idea how to prevent this problem? :P

Comment #166 - Posted by: IS at February 7, 2010 1:48 PM


as rx'd

Comment #167 - Posted by: JimL at February 7, 2010 1:52 PM

19:32 RX'd


For those that did this as RX'd and posted times under 15 mins...um, ok.

Comment #168 - Posted by: jayhawkcf at February 7, 2010 1:54 PM


angled back extension, it was all I had
62 lbs Romanian Deadlifts, my first time doin them.

Comment #169 - Posted by: FinnishCraig m/22/5'8"/157 at February 7, 2010 1:55 PM

To the family of Stephen- My brother was killed two years ago in a helicopter crash in Italy. Every loss is different and I do not know exactly what you are going through, but please know that there are others who have lost and we will never let the memories of heros such as Corporal Stephen Bouzane fade away. This in no way begins to approach the sacrifice he made, but I will do this exercise for the Bouzane family and in honor of their son and brother Stephen

John 11:25-26

Comment #170 - Posted by: Lars m/22/6'1"/200 at February 7, 2010 1:55 PM

As rx'd, 26:30.

Rounds of 30 and 25 seemed to take forever (about 7 minutes each), but by the time I got to the rounds of 10 and 5, it felt very fast (all unbroken except K2E).

Fatigued in the usual places, particularly lower back. Opened with 16 K2E (PR).

WOD 23 of 200 in 2010

Comment #171 - Posted by: Mel/36m/5'10"/170 at February 7, 2010 1:58 PM

Johnny X you are mistaken. A very large percentage of the community cares.

Comment #172 - Posted by: mas 53/M/155 at February 7, 2010 1:59 PM

30:21 as Rx'd

Comment #173 - Posted by: neil at February 7, 2010 2:08 PM

As RX'd

Comment #174 - Posted by: Greg at February 7, 2010 2:14 PM

as rx'd 18:48

Comment #175 - Posted by: Adam (m/23/5'9"/165) at February 7, 2010 2:20 PM


ghd's only to parallel.

Comment #176 - Posted by: SAT at February 7, 2010 2:21 PM

As Rx, full GHD Abs, Full K2E, Ext w/ 65# SLDL



Comment #177 - Posted by: Jen Heath at February 7, 2010 2:32 PM

Thank you Stephen......


Comment #178 - Posted by: Ken at February 7, 2010 2:35 PM



K2E took most of the time

Comment #179 - Posted by: Matthew at February 7, 2010 2:39 PM

as rx'd

Comment #180 - Posted by: justaman - liberty sc at February 7, 2010 2:44 PM


I hate K2E

Comment #181 - Posted by: StewC m/51/5'11"/170 at February 7, 2010 2:56 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Stiff legged deadlift 45lbs x 5-5 65lbs x 5 95lbs x 3.
Handstand push ups against wall to 3” stack x 1,1,1,1,1

As rx’d: 36:45
Foam roll after

Comment #182 - Posted by: Sesoku at February 7, 2010 3:05 PM

Stephen, RIP my friend. You've sacrificed more 99.9% more than anyone else will for our freedom. Thank you.


Comment #183 - Posted by: Piff M/37/6'4"/215 at February 7, 2010 3:12 PM

32:50 as rx'd Thank you Stephen for your ultimate sacrifice! God bless you and your family..and all the other hero's as well.

Comment #184 - Posted by: TRIPKASE m/37/5'7/160 at February 7, 2010 3:15 PM



Subbed ab-mat situps for ghds,
everything else as rx'd

Comment #185 - Posted by: cole at February 7, 2010 3:26 PM

Sit-ups on incline bench. Back Extensions on box with feet under bar.

Comment #186 - Posted by: ryan 6'/33/185 at February 7, 2010 3:43 PM

abmat situps, l00lb straight leg deadlifts. everything else as rx'd.


Comment #187 - Posted by: Brent/26/m/5'11"/190 at February 7, 2010 3:48 PM

RIP Hero - my prayers are with your family

This one was a lot harder than I thought it would be.


33:02 as rx'd

Comment #188 - Posted by: Matt at February 7, 2010 3:54 PM


ball situps-NO GHD
good mornings (45)-NO GHD
95lb Stiff Legged Deadlifts


Louisville, CO

Comment #189 - Posted by: Shawn Bandel at February 7, 2010 3:57 PM

25:00 even

L-Sit reps on ring support sub for K2E.

Comment #190 - Posted by: Zeb m/29/160/5'8" at February 7, 2010 4:11 PM

As rx'd. except for knees to elbows I used straps. ~28 min

Comment #191 - Posted by: runningeasy m/44/5'9"/205 at February 7, 2010 4:31 PM

As Rx'ed

Comment #192 - Posted by: CBrown at February 7, 2010 4:45 PM

scaled to:
my version of GHD. Bench and Squat Tower
Sit ups
Back Extensions
Hollow Rocks for 1min
85lbs Straight Leg Deadlifts

Comment #193 - Posted by: Allan at February 7, 2010 4:46 PM

I'm new what are ghd sit ups

Comment #194 - Posted by: Woody at February 7, 2010 4:54 PM


59/M/203 - subed: Abmats, GMs @45 for BE - 38:37

49/F/127 - subed; situps,GMs @ 33, SLDL @ 55 - 23:01

Comment #195 - Posted by: Dave and Belinda at February 7, 2010 4:56 PM

RIP Stephen. Thank you for my freedom here in Canada and your effort to bring peace to many other countries around the world through your service in Afghanistan. I pray peace for your extended family, your parents Fred and Moureen and your sister Kelly. Your memory will forever challenge and inspire us! We will not forget.

Comment #196 - Posted by: Mike Shilton at February 7, 2010 5:04 PM

Shoulder tendinitis/bursitis. Did therapy today

Comment #197 - Posted by: Pete In Sun City at February 7, 2010 5:04 PM

as rx'd with these exceptions:

44 pound deadlifts

pulled knees up to hip level. could not get to elbows.

worked with two other people and rotated, so our time together was 45 min.

Comment #198 - Posted by: rox f/44/5'4"/120 at February 7, 2010 5:11 PM

CFWoD 11

Subbed normal sit-ups for GHDs, hanging knee raises for knee-to-elbows, supermans for back extension.


Comment #199 - Posted by: Jacques at February 7, 2010 5:16 PM


Lost some time because I needed to tie my shoe a few times but other than that I plowed through. This was a very mental workout.

Comment #200 - Posted by: Wes R at February 7, 2010 5:23 PM

135# stiff leg deadlift
hack version of ghd's - pipe fitted to wall to put feet through, sat on bench with legs extended -
worked out well

Comment #201 - Posted by: lk at February 7, 2010 5:37 PM

Thanks Stephen, keep marching brother.
WOD: as RX'd 26:46

Finally happy to be able to do *more* of the WOD's without scaling.
Thanks for everything coach; you make a huge difference in thousands of lives and I love crossfit as much or more now as the first time (filthy 50!) I started crossfit.

Comment #202 - Posted by: FTyler at February 7, 2010 5:38 PM

30 butterfly sits
30 supermans
5 C&J
30 OHS, below parrallel
30 stiff legged DL
then 25, 20, 15, 10, 5
= 37:11


Comment #203 - Posted by: in8girl at February 7, 2010 5:39 PM


Sorry for a new hero wod..

Scaled to "puppies"


situp (unanchored)
knees to elbows (as far as I could go)
45# stiff leg DL


Probably should have done pack! KTE were definitely the hardest out of the bunch.

Comment #204 - Posted by: jess at February 7, 2010 5:58 PM

Did it with 45/55lb around 24 minutes. F/33/5'3"/108

Comment #205 - Posted by: Mindy S at February 7, 2010 6:00 PM

I had to shut that little voice inside saying " u know, u can quit body" on the k2e.

happy with the time 22min 42

Comment #206 - Posted by: 11381/29/m/5'7/155 at February 7, 2010 6:08 PM

24:00 as Rx'd

Comment #207 - Posted by: Tyler K. at February 7, 2010 6:12 PM


42:45 as rx'd...K2E proved to be my downfall. Great WOD and one of the most challenging.


Comment #208 - Posted by: Doug at February 7, 2010 6:20 PM


42:45 as rx'd...K2E proved to be my downfall. Great WOD and one of the most challenging.


Comment #209 - Posted by: Doug at February 7, 2010 6:21 PM

As Rx'd 46:19

Core is gonna be rotten tomorrow! GHD's weren't too bad, but the knees to elbows killed my time and my core! Whew! Thanks crossfit!!!! Thanks Stephen for your sacrifice and service!

Comment #210 - Posted by: ALX M/31/5'7/255 at February 7, 2010 6:29 PM


Comment #211 - Posted by: srod at February 7, 2010 6:37 PM

After doing this workout I almost visited pukie...and I was only able to do 3 rounds of this due to the gym closing a little early. In a way, I feel I cheated Stephen and am a little discouraged.

I cannot wait to do this workout again as RX'D so I can honor a fallen soldier.

Also did CFWU (x2), 20 min cycle and 400m backward run as a warm-up.

Thank you Stephen. I won't let you down next time.

Comment #212 - Posted by: Walker at February 7, 2010 7:00 PM

Yup, I was right. This WOD killed my everything.
Subbed decline situps for the GHD situps and did only 10 knees to elbows per round. A few hours ago I was lying in bed... and I had to roll onto my stomach to get up again.
Awesome WOD, thanks coach!

Comment #213 - Posted by: Natty at February 7, 2010 7:10 PM

31:52 (Not my best day)

Comment #214 - Posted by: B. Rhaly at February 7, 2010 7:24 PM

KtE a killer and I don't think I'm to the point where I should be doing GHD situps for time but finished as RXd for the memory of Stephen. 30 min exactly

Comment #215 - Posted by: Lars m/22/6'1"/200 at February 7, 2010 7:31 PM

25:29 at FTS pull-up bars, used backpack with 95# of wts inside.

Comment #216 - Posted by: greg 6'4"/216/38 at February 7, 2010 7:49 PM


3 rounds:
offset curls 25lbs
original hack squats 160lbs

R.I.P. Stephen

Comment #217 - Posted by: jc at February 7, 2010 7:56 PM

Killer subs:
-1.0 mile trudge in snow to Mass with 40 lb. kid on shoulders, mostly downhill.
-0.8 mile trudge back home: same kid, snowier route. Killer metcon.
-2 hours shoveling out the cars. Oi.

Comment #218 - Posted by: John m/168/68"/41 at February 7, 2010 8:43 PM

48 - 6' - 215#

As RX'd:


Rest young warrior, we will stand watch now!

Comment #219 - Posted by: wtp at February 7, 2010 9:06 PM

My thoughts and prayers with Stephen's family. Crushes me to know we lost another great American. ;-(

Used 75lbs total time was 31:09

Had to break up the knees to elbow and SLDL to 10's. Jumping up to the bar takes quite a bit out of you when doing Knees to Elbows.
REally lIked this one though.
Focused on good form each rep. GHD's and Back Ext came easy. (Thanks to all the times doing Michael with GHD's)

Comment #220 - Posted by: lysa 44 5'5" 120 lbs at February 7, 2010 10:29 PM

As rx'd 39:10

Holy knees to elbows

Comment #221 - Posted by: JEREMY Troy/IL/24/6'2"/162lb at February 8, 2010 12:10 AM

2008 CrossFit Games WODS:

9:30 am ~ CTB Fran, 5:29

3:30pm ~ DL/Burpee, 5:54

9:30pm ~ Heavy Grace, 9:59

bodyweight: 145#

Comment #222 - Posted by: Mad Max at February 8, 2010 12:25 AM

23:20 Rx'd

Tough one.

Comment #223 - Posted by: Benny A at February 8, 2010 2:20 AM


Comment #224 - Posted by: TomO/43/M/200 at February 8, 2010 2:52 AM

This was my first workout in months and my first crossfit workout. I was dieing after the first two sets. Because of risk of injury I stopped there, but I am absolutely hooked....

Comment #225 - Posted by: Mark at February 8, 2010 3:47 AM


Rx'd 26:57

Comment #226 - Posted by: Brent in Naples at February 8, 2010 4:16 AM

30 25 20 15 10 5
Sit ups
back extensions
k's to e's
45# shoulder press
Good workout
1000 M rowing
4 minutes jump rope

Comment #227 - Posted by: dyagg at February 8, 2010 4:32 AM

When doing the workout is this a circuit or do you do all sets of one movement then move to the next

Comment #228 - Posted by: Melenick at February 8, 2010 4:41 AM



Scaled to:

30-25-20-15-10-5 Rounds of:

Declined Situps
Back Extensions
Knees to Elbows using a low bar and touching toes to ground each time, arms bent
Stiff Legged Deadlift, 95 lb

Comment #229 - Posted by: Andy A at February 8, 2010 4:52 AM

as rx'd

Comment #230 - Posted by: joecam 35/M/189 at February 8, 2010 4:56 AM

Peaceful sleep my brother

Subbed Incline for GHD and normal DL

28:35 KAF

Comment #231 - Posted by: Wayne at February 8, 2010 5:22 AM

WOD - 26:20

Still working through QL strain, thus Sumo DL.

Comment #232 - Posted by: rebar [51y/m/11st/70"] at February 8, 2010 5:25 AM

26 mins
subed tuck jumps for knees to elbows
my abs were killing me from the two
m 5'8 44 175

Comment #233 - Posted by: pete at February 8, 2010 6:18 AM


22:30 as rx'd

My lower back needs alot of stretching tonight...

Comment #234 - Posted by: Bugsy at February 8, 2010 6:35 AM

30-25-20-15-10-5 rep rounds of:
Back extension
Knees to elbow on ground
95 pound Stiff legged deadlift


Comment #235 - Posted by: Linwood Wright at February 8, 2010 6:45 AM

20:24 (sub'd excercise ball situps for GHD)

Comment #236 - Posted by: Erby at February 8, 2010 7:23 AM

30-25-20-15-10-5 rep rounds of:
Back extension
65 pound Stiff legged deadlift

How convenient, I forgot knees to elbows. I guess I'll have to go back and get 'em after school today. Serves me right for not checking the main page again before I head to the gym.

Comment #237 - Posted by: Tree Farmer at February 8, 2010 7:24 AM

m/26/6'1"/218#/20% bodyfat
Day 7 back on Xfit

"Stephen" (Buttercup)
Supermans (supermen?)
Stiff Leg Deadlift (25 lbs)

Comment #238 - Posted by: ecj at February 8, 2010 7:43 AM


Comment #239 - Posted by: Thompson m/28/5'8"/135 at February 8, 2010 7:50 AM

R.I.P. Corporal Stephen Bouzane. May God keep you and bless your family. I and those who love this country thank you for your great sacrifice.

Comment #240 - Posted by: David M. at February 8, 2010 8:43 AM


My KTE turned into KTAP after the 1st round...


Comment #241 - Posted by: Jaeger at February 8, 2010 9:01 AM


Time = 15:17

KTE didn't go fully to elbows, and GHD not all the way back down to ground. DLs were pretty easy; blew through those. Back is tight after all the BEs though.

Comment #242 - Posted by: Dan at February 8, 2010 9:33 AM

Stephen (Packish)
Incline Situp
Back Extension
Stiff leg DL, 75#


Comment #243 - Posted by: sdt at February 8, 2010 9:34 AM

22:18 as rx'd

Comment #244 - Posted by: Shane1347 at February 8, 2010 9:48 AM

Elaine -

Just saw your post. Had a death in the family and have missed the last series of WODs. I'm ready to get back in full swing Tuesday.

Thanks for checking in on me! Kiss a loved one and hug them tight.

Chin up!

Comment #245 - Posted by: Olive Oyl f/43/5'10"/152 at February 8, 2010 9:48 AM


29:14 as rx'd

Comment #246 - Posted by: Barbara H. at February 8, 2010 9:51 AM

29:11 as Rx'd



Comment #247 - Posted by: Mike M at February 8, 2010 9:54 AM

28:19 as rx'd. Rough. RIP STEPHEN.

Comment #248 - Posted by: steve g m/25/6'3"/215 at February 8, 2010 9:59 AM

27:25 as Rx'd

Comment #249 - Posted by: Jette 40/M/5'11"/175 at February 8, 2010 10:02 AM

Sub'd hip for back extensions.

Comment #250 - Posted by: Josh M/35/74"/195# at February 8, 2010 10:03 AM



Comment #251 - Posted by: Corey at February 8, 2010 10:13 AM

24:41 as Rx'd. R.I.P., Stephen.

Comment #252 - Posted by: guitarman29 at February 8, 2010 10:56 AM


subbed inclined situps.
wasted at least 5 minutes waiting for things

Comment #253 - Posted by: dewry24 M/40/69"/170# at February 8, 2010 11:05 AM

In Honor...
Had to Mod Rds, SU and K2E wiped me out. More rds next time!
Total- 20:26 (43/58)

Comment #254 - Posted by: Phoenix "On WOD Delay" at February 8, 2010 11:07 AM

22 min as rx'd

Comment #255 - Posted by: nannaj at February 8, 2010 11:16 AM


As Rx'd 28:12


As rx'd 29:30

Comment #256 - Posted by: morrowesq at February 8, 2010 11:17 AM

26:25 as rx'd.
GHD's are weak. Gonna have to stop skipping them.

Comment #257 - Posted by: Josh at February 8, 2010 11:21 AM



Comment #258 - Posted by: Jeremy A. Olive at February 8, 2010 11:33 AM

as Rx'd 45 minutes (alternating with wife and son)

Comment #259 - Posted by: cort at February 8, 2010 12:04 PM

WOD "Stephen"
as rx'd, rdl's @ 45kg


Feeling it right through mid-section and hams,everythings aching !ghd's,back ext., all straight through,k2e's broken,30,25,20, rdl's broken 30,25. more to keep form than fatigue.
good pain !

Comment #260 - Posted by: Pedro Barrera,Scotland at February 8, 2010 12:09 PM

Back extension (superman)
Knees to elbow
90 pound Stiff legged deadlift
28:40 - crowded in the gym

Comment #261 - Posted by: gepeto at February 8, 2010 1:05 PM


Knees to elbow- just raised knees

Comment #262 - Posted by: Power_Puff_Boy at February 8, 2010 1:15 PM

33 min... Tough one...

Comment #263 - Posted by: Chad M/24/158/5'9" at February 8, 2010 1:16 PM

CFWU x 3, std



Used a swiss ball for the GHDSu and the BE "thing" at Eglin was left over from the Spanish Inquisition; worst I have ever seen.

Comment #264 - Posted by: F15E_WSO/47/6'/180 at February 8, 2010 1:17 PM

26:38 as rx'd, but my form was sucking on the knees-to-elbows after the 3rd round.

My new favorite challenge!

Comment #265 - Posted by: Mike (M/28/5'6/168) at February 8, 2010 1:17 PM

As rx'd..


[Globo gym debacle]

Comment #266 - Posted by: Logan Gelbrich M/24/6'3''/210 at February 8, 2010 1:25 PM

Rx'D 27:25 very hard workout. M/38/5'6"/180

Comment #267 - Posted by: Jerry at February 8, 2010 2:22 PM

As Rxd

Time 25:26

Comment #268 - Posted by: Jeff in Phoenix 6'1''/195 at February 8, 2010 2:30 PM


As rx'd


Comment #269 - Posted by: Abu Aqilah at February 8, 2010 2:31 PM

Subbed situps and good mornings. Deadlift 65#

3:44 *had to stop k2e. ghetto bar, fixed 2mrrw
2:32 *
1:46 *


Comment #270 - Posted by: illis m/29/160/5'10 at February 8, 2010 2:46 PM


24:35 as rx'd

Comment #271 - Posted by: Chas at February 8, 2010 2:49 PM

wtf CrossFit, this was terrible

as rx'd

~22min (no watch, used clock on wall)

Comment #272 - Posted by: Jon-David at February 8, 2010 2:50 PM

19:30 as Rx'd

followed by 10 min. of jump rope


Comment #273 - Posted by: Kevin at La Jolla Country Day at February 8, 2010 2:52 PM

subbed decline situps for GHD (no machine) o/w as rx'd

Comment #274 - Posted by: J. Galt at February 8, 2010 3:33 PM

24:17 as rx'd.

have something weird in low back/left sacroiliac region. starts burning/seizing up on these low back/back ext wods. had to stop several times to stretch low back--just that side--before continuing. first time looked forward to k2e's, as they offered some relief.

Comment #275 - Posted by: mtvet/45/6'/220# at February 8, 2010 3:55 PM

Thank you Stephen. God bless your family.

as rx'd. 27:18.

Comment #276 - Posted by: Jonathan Paulson 6'7" 217 26M at February 8, 2010 4:15 PM

Stephen 31.01. Fai winds and following seas Brother.

Comment #277 - Posted by: Apolloswabbie at February 8, 2010 4:16 PM

CF warm up.

Modified the GHD situps. Rest Rx.

Time: Me 16:42
Trav 20:31

Comment #278 - Posted by: Madman75326 at February 8, 2010 4:35 PM

37.09 as rxed

Comment #279 - Posted by: Kyle A. at February 8, 2010 4:38 PM

“Stephen” RIP

30-25-20-15-10-5 rep rounds of:

GHD sit-up (SUBBED WITH Medicine ball GHD’s (sit up Feet anchored full ROM head to touching floor, arms touching the wall)
Back extension (SUBBED with Medicine ball back extension feet anchored)
Knees to elbow AS RX’d
95 pound Stiff legged dead lift (AS RX’d)

Final time was 24:09 what a workout!


Comment #280 - Posted by: Santi at February 8, 2010 5:08 PM

combined the 7x5 deadlifts and the wod today, skipped the straight leg deadlifts, but started the wod with 35 reps and worked on down, time for the wod was 37:24

Comment #281 - Posted by: Pacers at February 8, 2010 5:12 PM

back extension on big bouncy ball, sit up, 65# stiff leg deadlift, knees to elbow. 27 minutes.

Comment #282 - Posted by: mikes at February 8, 2010 5:13 PM

SUB ku
SUB 65# dl


Comment #283 - Posted by: Ticotexas M/40/69/150 at February 8, 2010 5:29 PM

cfwu x 3 squats, pullups, ring dips

"Stephen" RIP
scaled GHD situps to parallel
back ext.
95# stiff legged DL

Comment #284 - Posted by: surffire at February 8, 2010 5:38 PM


Turned off the watch to focus on just getting it done. Sub'd deep decline sit-ups for GHDs and did .5 reps K2E for every rep of other exercise (never done K2E before). All else as RX'd.

Counting it as a win to have finished. For the record, went around 45 mins by eyeballing the time.

Comment #285 - Posted by: DenverDawg at February 8, 2010 5:40 PM

Subbed Smith bar anchored sit ups for GHD
everything else as rx'd


Comment #286 - Posted by: GoBlue at February 8, 2010 6:07 PM

To many days pass with out remembering the sacrifice those brave men and women make to preserve my freedom and safety. thank you for the continued reminder and Stephen for making the ultimate sacrifice.

scaled SLDL to 50# 28:45

Comment #287 - Posted by: tedb M 56/6'0"/155# at February 8, 2010 6:21 PM

rx"d 14:48 man that was the hardest cross fit work out ever.

Comment #288 - Posted by: A-Tate at February 8, 2010 6:22 PM


as rx'd 20:35

Comment #289 - Posted by: c-loc at February 8, 2010 6:34 PM


subbed decline situps
55# stiff leg DL

Comment #290 - Posted by: Olivia at February 8, 2010 6:35 PM

55# stiff leg DL
subbed decline situps

Comment #291 - Posted by: Olivia at February 8, 2010 6:36 PM

You will be remembered. Thank you for your sacrifice in protecting our country.

Comment #292 - Posted by: twawll at February 8, 2010 6:45 PM

RIP Stephen

scaled to
25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
45# Stiff legged deadlift
preceded by Supp Oly lifting W1D5@55#
followed by muscle up skill development work

Vancouver Olympic Torch Relay passed by my place of work today. Very exciting!!

Comment #293 - Posted by: Nicky (F/46/5'2"/123) at February 8, 2010 7:18 PM

Maria minus Hans: (he'll complete it in the morning..) As RX'd 17:52...but form was not great on the knees to elbows..those can use some work!

Comment #294 - Posted by: Hans & Maria at February 8, 2010 7:22 PM

As Rx'd 30.42.

Comment #295 - Posted by: Dave K at February 8, 2010 7:44 PM


19:46 rx'd

RIP Stephen.

Comment #296 - Posted by: steve n. at February 8, 2010 7:59 PM


as Rx'd:26:42

Comment #297 - Posted by: Matt Laney at February 8, 2010 8:04 PM

SWISSBALL HYPER-SIT=30-20-20-15-15
SWISSBALL BACK EXT.=30-20-15-10-10
KNEES TO ELBOWS = 30-20-15-10-5
STIFF LEGGED DLS=25#-47#-60#-100#-135#
22 MIN.

Comment #298 - Posted by: David Lingle at February 8, 2010 8:08 PM


29:05 as rx'd

Comment #299 - Posted by: Ralphy at February 8, 2010 8:38 PM


subbed butterfly abmat situps(knees together, feet apart)
and did not achieve full extension on the KTE's, overall they were closer to let tucks.

95lb on the DL, boy, was that bar hard to keep on my hands!

pulled a quad muscle so no ghd :(

Comment #300 - Posted by: Diana 5'9/F/150/25 at February 8, 2010 9:17 PM


DB SL deadlifts
Swiss Ball GHD/BXT

Comment #301 - Posted by: schinizel/m/31/5'9/155 at February 8, 2010 9:29 PM

25:58...had to wait for people to move off equipment too, but not bad for me!!!!
bw 185

Comment #302 - Posted by: woody at February 8, 2010 9:34 PM


warm up run w miles @ 14:15

WOD as rx'd: 24:30

core and hamstrings just brutalized. high rep k2e unfun.

Comment #303 - Posted by: Lee at February 8, 2010 11:28 PM


Swiss ball GHD

Comment #304 - Posted by: VooDoo Medic at February 8, 2010 11:53 PM

Normal press-ups
20Kg Good Mornings
Knees to Elbows on Rings
45Kg Stiff Legged Deadlift

Dan 32:26
James 42:29

Comment #305 - Posted by: Optimistic Dan at February 9, 2010 1:49 AM

As rx'd


Comment #306 - Posted by: JuliusDK - 27/m/6'5"/200 at February 9, 2010 3:56 AM


Scaled to Puppies:
20, 15, 10, 5
Back Ext.
45lb SL Deadlift

Time: 16:32

Comment #307 - Posted by: Olen Gifford at February 9, 2010 4:09 AM

back extensions
kness to elbows
40 lb dead lifts


Comment #308 - Posted by: beemer (f/38/5'4"/130) at February 9, 2010 4:14 AM


Comment #309 - Posted by: mjp at February 9, 2010 4:30 AM


Comment #310 - Posted by: Rosie in Atl at February 9, 2010 5:39 AM

RIP Stephen


Subbed Butterfly Situps for GHD (no GHD at gym)

24:45 at an extremely crowded gym.

Comment #311 - Posted by: B Clay at February 9, 2010 6:18 AM

Harold m/35/225/72"
- 38:04 (ghd modified)
Gunnar - 25:16

Comment #312 - Posted by: gunnar m/38/190/73" at February 9, 2010 6:19 AM

as rx'd 35:01

Comment #313 - Posted by: gary martins at February 9, 2010 6:19 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 30:05
Great WOD... I knew it would tax my posterior chain and my midline and it DID. This was especially taxing after the 7 x 5 D.L. yesterday. I had to go up a flight of stairs to do the GHD situps and the back extensions, but then I was able to do the K to E and the stiff legged D.L. together... trying to run back upstairs was futile after that, so I was forced to walk quickly up and down for all the rounds... who cares.. .it's was a GREAT WOD. I need to increase my posterior chain and I was looking forward to this. loved it. Thanks.

Comment #314 - Posted by: Anton at February 9, 2010 6:51 AM


RIP Stephen


Comment #315 - Posted by: demps at February 9, 2010 7:04 AM


RIP Stephen


Comment #316 - Posted by: demps at February 9, 2010 7:06 AM

Scaled to 30-25. 20:00.

Comment #317 - Posted by: Latham Fell M/29/180 at February 9, 2010 8:26 AM

as rx'd

TIME - 32:26 (PR)

Comment #318 - Posted by: smithwick's at February 9, 2010 8:42 AM

sub 2 pood swings for back extensions


Comment #319 - Posted by: wildcat at February 9, 2010 8:55 AM

Didn't remember the right numbers, did 25-20-15. Good enough, as I had a decent headache after that from the GHD situps, and could feel my spaghetti and breadsticks starting to burble.

Comment #320 - Posted by: Scrape at February 9, 2010 10:38 AM

RIP Stephen

Aimee Rx 23:16
Tim Rx 23:30

Comment #321 - Posted by: Aimee Lyons_CrossFit King of Prussia at February 9, 2010 10:52 AM

Wow...well done my son...well done...paying honor to your best friend like this,is a pretty cool thing...Im sure he is laughing up there...at the hought of so many in pain from this work out..Im only taking a few moves from this...need you here to coach me.lol

(the STEPHEN) is a great looking work out...getting the world fit..one STEPHEN at a time.
Great way to remember him. So loved...so missed...so honored..............
James mom..Debbi

Comment #322 - Posted by: James mom at February 9, 2010 11:51 AM

as rx'd: 30:05

Comment #323 - Posted by: Steeliekid 41 67" 175 at February 9, 2010 11:55 AM

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Had to sub, sit-ups on ground, back extension using Smith machine, Knee to elbow missed out, Stiff legged deadlift @ 30kg,

Time 22min 09sec

Good Fun

Comment #324 - Posted by: Elaine, Scotland at February 9, 2010 11:57 AM

500 double unders in the am 29:22

rx'd in the pm 32:09

Comment #325 - Posted by: lucien at February 9, 2010 12:14 PM

35lb Stiff Legged deadlift
all else as rx'd


Comment #326 - Posted by: jenniferg at February 9, 2010 12:34 PM

Rest in Peace Hero.....

Comment #327 - Posted by: Mark at February 9, 2010 12:44 PM

as r'xd approx. 30mins

Comment #328 - Posted by: MikeEGFD at February 9, 2010 1:18 PM

80 lb stiff leg

Comment #329 - Posted by: Esven at February 9, 2010 1:20 PM


Sub'd regular sit-ups and back extensions over swiss ball
O/wise as rxd


Comment #330 - Posted by: blackrockboy at February 9, 2010 1:28 PM

Scaled to 21-15-9 of ghd, back x, dl as rxd

Comment #331 - Posted by: Ajax at February 9, 2010 2:41 PM


Comment #332 - Posted by: Ron at February 9, 2010 3:08 PM

As rxd 27:30

Comment #333 - Posted by: Blutke at February 9, 2010 3:19 PM


GHD Situps
Hip Extensions (I know I suck)
Knees-to-Elbows (rings)
Stiff leg deadlifts 95#


RIP Corporal Bouzane

Comment #334 - Posted by: Arthur at February 9, 2010 3:56 PM



Comment #335 - Posted by: cass - CF Oshawa at February 9, 2010 4:28 PM

Some subs.
SU (GHD-style on ball)
SLD: 95lb

Comment #336 - Posted by: Harpo m/42/5'7" at February 9, 2010 4:34 PM

24:20 tough to have right after a deadlift day

Comment #337 - Posted by: Ian Wheelis at February 9, 2010 4:38 PM

As rx'd: 17.35

Comment #338 - Posted by: M. Honcho M/31/5'10/170 at February 9, 2010 4:45 PM

great WOD...hip flexor's will not work tomorrow

21:47 as rx'd

Comment #339 - Posted by: Nick at February 9, 2010 5:02 PM

19:15 as rx'd

Comment #340 - Posted by: bugaloo_shrimp at February 9, 2010 5:04 PM

as rx'd: 21:40

Comment #341 - Posted by: mhollis at February 9, 2010 5:13 PM

From a hotel:

Sub Physio ball back ext.
Sub KTE w/ Double crunch w/ 8lbs med ball btw knees

Comment #342 - Posted by: CDA at February 9, 2010 5:25 PM


As Rx'd

24:54 (need to work on knees to elbows.

Comment #343 - Posted by: Patrick at February 9, 2010 5:57 PM

Cut out the round of 30. 75 total reps on each exercise.

My apologies Stephen. RIP.

Comment #344 - Posted by: soccerman/CrossfitRenaissance/190/6'0 at February 9, 2010 6:18 PM

Cpl Bouzane,
Your sacrifice, like so many others, will never be forgotten. I was pressed for time and only able to complete 5 rds of 10 reps in about 5 mins. I will be making this one up in the very near future. Take care brother and Semper Fidelis.
Sgt. Rad, USMC

Comment #345 - Posted by: BillyRad 6'2"/225/28/M at February 9, 2010 8:30 PM

scaled SL deadlift to 65 pounds, also only performed 30-20-10 of
sit-ups, supermans, knees to elbows (20-15-10) and SL deadlifts.
time= 15:15.
found knees to elbows very hard.

Comment #346 - Posted by: lanokota at February 9, 2010 9:39 PM

This was my first hero workout, I liked it. Finished in just under 21:00 min

Comment #347 - Posted by: AfghaniMarine at February 9, 2010 10:50 PM

no GHD machine, did situps on a declined bench and back ext. using medicine ball and dumbell for anchor.



Comment #348 - Posted by: Clack_Attack at February 9, 2010 10:59 PM


decline situps
back extension (45 deg)
knees to elbows
straight leg deadlift, 75 lb.


either needed more weight on deadlifts or i wasn't doing them right. felt pretty easy

Comment #349 - Posted by: cbecker at February 10, 2010 5:54 AM


30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Time: 31:35 K2E's required a lot of breaks. Didn't get full ROM on many of them. Could probably have done SLDL's faster, was feeling my way on new lift.

Comment #350 - Posted by: blades at February 10, 2010 9:01 AM

Rounds of 25-20-15-15

Swiss-ball situps
Back extension
Hanging knee-to-chest
Stiff-legged deadlift with 95 lb.


Great workout. These subs worked well for me. Next time I'll add the 30-rep round at the beginning. Once I've got that down I'll try switching to the GHD situps and knees-to-elbows.


Comment #351 - Posted by: Kent at February 10, 2010 11:02 AM

I am fairly new to Crossfit and this was a great WOD. My abs have never hurt so bad in my life! Thanks for everything Crossfit, your changing my life!

Comment #352 - Posted by: DJ at February 10, 2010 11:48 AM

No stopwatch, timed using clock.

Comment #353 - Posted by: Dryw m/31/5'9/175 at February 10, 2010 12:21 PM

24 mins.

Comment #354 - Posted by: Charles L at February 10, 2010 1:57 PM

32:00 as RX'd

Comment #355 - Posted by: DOC M/23/5'10"/199 at February 10, 2010 2:50 PM

24:10 as Rx'd

Almost skipped this as I was feeling pretty wiped out after work but then I remembered it was a Hero's workout!
RIP Stephen

Comment #356 - Posted by: dingrr 51/m/175 at February 10, 2010 6:38 PM

felt great doing this workout...but now, 3 days later, still very sore core, hamstrings have started to recover, but the soreness in my core has simply moved from my ribcage to my upper abs, so that it's hard to stand up straight...what a hero workout!

Comment #357 - Posted by: Kristina F/26/5'3"/116 at February 10, 2010 6:51 PM


Comment #358 - Posted by: Chris R at February 10, 2010 7:18 PM


ad rxd

Comment #359 - Posted by: Eric-Clint, Texas at February 10, 2010 7:21 PM

A-men bingo... RIP Stephen. Your sacrifice isn't forgotten.

Stephen, minus the 5-rep round (thought it stopped at 10).


Comment #360 - Posted by: Slav 22/m/5'8"/155 at February 11, 2010 4:23 AM


Tried this workout on the 8th and ended up puking after the second round. Motion sickness from the GHD's I think.

I finished it up today on the 11th! Instead of GHDs I did situps on the decline bench and 65lbs for the straight legs.


Comment #361 - Posted by: maddog at February 11, 2010 7:33 AM


33:15 as rx'ed

Comment #362 - Posted by: Panger at February 11, 2010 7:45 AM

I totally forgot the KTEs and it still took me 29 minutes. My back was really stiff from yesterdays deadlifts. Maybe it was a good thing I forgot the KTEs.

Comment #363 - Posted by: matt m/46/65"/154lb at February 11, 2010 8:40 AM


30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow (DID NOT DO - incorrectly copied workout and left out)
95 pound Stiff legged deadlift


Comment #364 - Posted by: Louis Herrera 51 70" 177 at February 11, 2010 9:58 AM

As Rxd


Comment #365 - Posted by: Liam McKarry at February 11, 2010 11:12 AM

As Rx'd:
20:00 flat

Only the K2E were broken, but very little. For some reason my legs feel like they are neurally shut off right now and it's really hard to do any type of "high knee" movement. Kinda weird! This was a fun WOD setup though.

RIP Stephen

Comment #366 - Posted by: Eric Gohl 23/5'10/163 at February 11, 2010 1:25 PM


ghd situp
back extension
knees to elbows
95lb stiff legged deadlift

24:30 02/11/2010

Comment #367 - Posted by: johnathon in seattle 28/5'8/159 at February 11, 2010 3:08 PM

decline sit-ups
Knees to elbows (broken)
75lb. stiff legged deadlift


Comment #368 - Posted by: Adam - 36m/5'11"/165 at February 11, 2010 3:24 PM

As RX'd: 21:34

GHDs unbroken. K2E were sticking point.

Comment #369 - Posted by: R.Lee_Seattle at February 11, 2010 3:42 PM

as rx'd


Did at globo! I dislike that place!

Back extensions and stiff-legged deadlifts got sloppy towards the end of this wod.

Lower back was destroyed!

Comment #370 - Posted by: al deezy (32-m-155) at February 11, 2010 3:43 PM

43 mins

Comment #371 - Posted by: jonfaiella at February 11, 2010 4:50 PM

As Rx'd

Comment #372 - Posted by: Krupp at February 11, 2010 5:19 PM

swiss ball with anchored feet for GHD SU's
34 minutes

Comment #373 - Posted by: GU997 at February 11, 2010 5:51 PM

scaled to five rds. 15 reps of everything 19.41

Comment #374 - Posted by: jake at February 11, 2010 8:01 PM


30-25-20-15-10-5 rep rounds of:
Back extension
Knees to elbow
65-95 pound Stiff legged deadlift (80lb)

Comment #375 - Posted by: JT at February 11, 2010 9:53 PM

As rx'd 40:43

The knees to elbows really slowed me down

RIP Stephen

Comment #376 - Posted by: Cleveland at February 11, 2010 11:44 PM


Comment #377 - Posted by: rstrang at February 12, 2010 4:02 AM

26:04 as rx'd

Comment #378 - Posted by: 42elysium at February 12, 2010 5:00 AM


Comment #379 - Posted by: Bphantom at February 12, 2010 7:38 AM

subbed reg sit ups for ghd sit-ups.


My back didn't like these past three days. I need to work on form to save myself some problems, I think.

Comment #380 - Posted by: tucks at February 12, 2010 9:16 AM

65 lbs deadlifts

Comment #381 - Posted by: Zim at February 12, 2010 9:48 AM


85# on the straightleg DL

Comment #382 - Posted by: Govervich at February 12, 2010 3:24 PM

It's Friday night...we scaled this WOD. All reps as Rx'd.

Anchored sit-ups
V-sit double knee to chest tucks
95# stiff legged deadlifts

"Mrs. Miyagi"
Anchored sit-ups
V-sit double knee to chest tucks
Used two 1-pood kettlebell stiff legged deadlifts

Comment #383 - Posted by: Miyagi 30/m/168# at February 12, 2010 4:11 PM

Easier than I thought it would be with a bad back and all... as rx'd 19:51 better late than never.

Comment #384 - Posted by: vstanley 29/m/201 at February 13, 2010 2:13 PM



Comment #385 - Posted by: JBGP at February 13, 2010 3:41 PM

as rx'd 34:55

Comment #386 - Posted by: Todd S at February 14, 2010 11:49 AM

done 2/14/2010
modified "Stephen"
GHD sit-up - with ball
Back extension - with ball
Knees to elbow - all broken
90 pound Stiff legged deadlift - 2 45# dbs

30- 801
25- 639
20- 540
15- 428
10- 250
5- 133

155/137 29:13 Total

Comment #387 - Posted by: chilegringo/M/41/6'/203 at February 14, 2010 1:35 PM

RIP Stephen! Thank you for your service!

27:27 (Rx) KTEs slowed me down. 95lb Stiff legged deadlifts felt like traveling through time. It took me back to me BB days :).

Thanks Coach!

Comment #388 - Posted by: G F/43/117/5'2" (ACF) at February 14, 2010 1:38 PM

30/m/71"/180#/Camp Taji, Iraq

25:05 as Rx'd

Comment #389 - Posted by: Archer6479 at February 14, 2010 2:50 PM

15-12-10-8-5-3 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
30-Kg. Stiff legged deadlift

Time: 12.30

Comment #390 - Posted by: lioness at February 15, 2010 1:34 AM

Rxd: 29:35 (includes coffee for Nana/move car/fetch ball for Cman).

Comment #391 - Posted by: Xman at February 15, 2010 2:58 AM

Rx'd 24:52

Comment #392 - Posted by: EmilX at February 15, 2010 11:00 AM

btw: 158

18:42 as rx'd, was extremely sore for days, love it.

Comment #393 - Posted by: seth c at February 15, 2010 12:33 PM

Inclined situps (2 steppers plus bench at max extension).
Plenty of room for improvement.



Comment #394 - Posted by: JonK at February 15, 2010 2:43 PM

as rx'd


Comment #395 - Posted by: ferb44 at February 15, 2010 4:07 PM

Treadmill run, CC course setting:
2mi - 15:15
1mi - 9:05
1mi - 7:34
1mi - 9:05
2mi - 14:24
55:25 total

(2hr rest then CF)


17:00 as rx'd

Stephen was sort of an extreme version of CFE recovery WOD.


Comment #396 - Posted by: brian p at February 15, 2010 4:57 PM

CFWU-3. Reg except pushups instead of PU 2nd. No back ext 3rd. Superman. Burgener. DU.
GHD-Good ROM & pace. 3 nothces showing. Good job w/knees bent on way down & straigtening on way up.
Back ext-Did hip ext for about 1/3 of each set & all of last set.
K to e-Very broken & slow!
DL - Grip very tired after K to E. Otherwise not bad.

Comment #397 - Posted by: jrm at February 15, 2010 6:47 PM

As Rx'd - 38:10.

K2E was the time sink in this one for me.

Comment #398 - Posted by: Michael m/47/5'9"/175 at February 16, 2010 10:50 AM


31:58 as Rx'd.

Comment #399 - Posted by: Erik 28/M/76.5"/200 at February 16, 2010 4:53 PM



in two parts, knees to elbows are hard, feeling fat

Comment #400 - Posted by: moglee at February 17, 2010 6:13 AM




Back Extensions
RDL 65#

Comment #401 - Posted by: Anthony Rubino at February 17, 2010 7:52 AM

As rx'd


Knees to elbows were the time crushers.

“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
- Romans 8:38-39

Comment #402 - Posted by: Jon/M/27/5'9/160 at February 18, 2010 2:22 PM


subbed regular situps


Comment #403 - Posted by: AST at February 18, 2010 9:19 PM


no GHD; subbed abmat SU and good mornings w/ 45# bar


Comment #404 - Posted by: MoGreene at February 21, 2010 11:44 AM

Prone back extensions


Comment #405 - Posted by: Adam B. | 37m | 200 at February 22, 2010 6:12 AM

approx 30 min pack scaling
abs and hamstrings sore for days after!

Comment #406 - Posted by: reese at February 24, 2010 5:13 AM


as rx'd

Comment #407 - Posted by: Francis Vu Nguyen at February 25, 2010 2:06 PM

34 yom.

Wow! Low calories and poor sleep caused me to crash. Kinda just went through the motions on this one. Started with 25 reps and quit before I finished 5.

Comment #408 - Posted by: kgw at March 6, 2010 11:02 AM

24:10 as rx'd

Comment #409 - Posted by: SB at March 9, 2010 10:36 AM

Great WOD!

RIP Stephen!


Core was sore for a week!

Comment #410 - Posted by: cheflin 31/M/5'11"/200 at March 16, 2010 6:24 PM

rx'd 45min

Comment #411 - Posted by: MaroonSwim at March 16, 2010 6:52 PM


30-25-20-15-10-5 rep rounds of:
GHD sit-up (modified)
Back extension (modified)
Knees to elbow
95 pound Stiff legged deadlift


finished with 3 rounds of:
ring dips, 8 reps
45# OHS, 10 reps
continued to work on good form.

Comment #412 - Posted by: Chad at March 25, 2010 8:24 AM

Did GHD on the bench with foot support.
70lb stiffleg
knees to elbows:20-20-20-15-10-5

Comment #413 - Posted by: chaps at March 25, 2010 3:04 PM

30-25-20-15-10-5 rep rounds of:
floor sit-up
Back extension GHD 45º
Knees to elbow
35 kg pound Stiff legged deadlift


Comment #414 - Posted by: n roland at April 21, 2010 8:34 AM

As rx'd:

20:22 (PR - last time 23:02)

Comment #415 - Posted by: Arthur M/35/5'11"/185 at September 22, 2010 3:59 PM

Did K2E's on rings, everything else as rx'd:


(23:02, 20:22, 19:32)

working on finding that global extension on the k2e's, those are by far the toughest part of the workout...

sub 17 next time...

Comment #416 - Posted by: Arthur M/36/188 at December 23, 2010 12:33 PM

2 rounds
skipped stiff legged deadlifts second round, had trouble with flexibility

Comment #417 - Posted by: dcyn at June 4, 2011 8:01 PM

As rx'd, 19:40 (PR).

Wanted a change of pace today. This was a good test of "open the hip", "close the hip" - otherwise known as "core". Unbroken through all, except of course knees-to-elbows. I did get the first 23 K2E straight though, which I think is a PR. Was able to kip them through the first few rounds, but this went away as usual.

Comment #418 - Posted by: Mel/38m/5'10"/175 at December 23, 2011 11:56 AM

In filter, as rx'd, 19:40 (PR).

Comment #419 - Posted by: Mel/38m/5'10"/175 at December 23, 2011 11:56 AM


As Rx'd - 22:15

Comment #420 - Posted by: Nate at August 9, 2012 10:34 PM

Solid WOD. Felt most of this in my posterior chain lol Ripped my hands on the set of 10 and 5 on the k-2-e.

19:20 RX'd :D

Comment #421 - Posted by: Jason H. M/23/5'8"/151lbs at April 13, 2013 4:13 PM

Brooklyn’s prospective new District Attorney got back on the campaign trail exactly where he left it — slamming for “lying” to the public.

Comment #422 - Posted by: Jordan 11 at November 21, 2014 11:52 PM
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