February 21, 2010

Sunday 100221


Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.


Enlarge image

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Posted by lauren at February 21, 2010 5:00 PM

good one

Comment #1 - Posted by: JSFace at February 20, 2010 5:00 PM


Comment #2 - Posted by: Big D at February 20, 2010 5:00 PM

we miss you bro. Thanks CF

Comment #3 - Posted by: petey at February 20, 2010 5:03 PM

Always hate to see a new Hero workout. RIP Captain. Have to sub though...(no rings, not strong enough to do L-pullups)

Comment #4 - Posted by: Matthew 23/6'2.5"/215 at February 20, 2010 5:04 PM

RIP Garrett and god bless your family

Comment #5 - Posted by: Kevin McClellan 48/M/195 at February 20, 2010 5:04 PM

God Bless you and your family Marine.

Are ring handstand pushups what I think they are?

Comment #6 - Posted by: mark_nh at February 20, 2010 5:06 PM

Wow, this is gonna be tough. What's a good sub for ring HSPU's?

Comment #7 - Posted by: Ben at February 20, 2010 5:07 PM

Wow, this is going to be crazy!

Comment #8 - Posted by: Laurie f/135/5'4"/37 at February 20, 2010 5:08 PM

Does anyone out there work out at Crossfit Kandahar?

RIP Garrett

Comment #9 - Posted by: stojo at February 20, 2010 5:09 PM

GOD Bless the Marine Corps and GOD Bless the Lawton family. Thank you to ALL of our Soldiers for our freedom and our American way of life.

Comment #10 - Posted by: TB at February 20, 2010 5:12 PM

Semper Fi Brother. F.I.D.O. 3,2,1..GO!

Comment #11 - Posted by: Dick_D at February 20, 2010 5:13 PM

Thank you for all the workouts
I believe in cross fit.... Ps RIP...

Comment #12 - Posted by: Joe o at February 20, 2010 5:13 PM

We got a crew that CrossFits somewhat regularly at Camp Ar Ramadi. RIP Garrett. We're gonna hit this one in the PM!

3, 2, 1....zzzzz
then go :)

Comment #13 - Posted by: Kevin Bania, 27yrs, 70", 175lbs, Ramadi, Iraq at February 20, 2010 5:15 PM

RIP brother!



Comment #14 - Posted by: Jordan...28/180 @ Holloman AFB at February 20, 2010 5:25 PM

'Vaya Con Dios' my fellow Marine..Our Thoughts and Prayers are with your Family ... I will bring it to this WOD in your honor...

Comment #15 - Posted by: Shep at February 20, 2010 5:26 PM

RIP brother. Thank you for your sacrifice for our country. Thank you for being one of the rough men so that we can sleep comfortably at night.

Godspeed to you and prayers for your family and friends.

Comment #16 - Posted by: KLowe at February 20, 2010 5:30 PM

75 squats - Are these air squats or weighted? How much weight?

New to crossfit, so pardon my ignorance.

Comment #17 - Posted by: Nathan at February 20, 2010 5:37 PM

Thank you for your service!

Comment #18 - Posted by: Steve at February 20, 2010 5:38 PM

Air squats if they don't state a weight.

Comment #19 - Posted by: Laurie f/135/5'4"/37 at February 20, 2010 5:41 PM

Sunday musings...

1) Ampersand. No reason, really. It's just a cool word.

2) 3rd Son. My "Sometime Son" Alex leaves for Marine boot camp tomorrow. Alex has lived with us on and off for some 4 or 5 years now, plucked off the streets by my kids who announced one night that he was coming to stay. He left us the most touching thank you card in the morning, declaring at first that he would never be able to repay us.

He discussed this with "The Heir" who in effect told him "nonsense." Alex should repay us by being a success in life. How proud I am of both Alex for his decision to serve our country, and of "The Heir" who gave him both comfort and wisdom.

Semper Fi Alex. Keep you head down, Son.

3) Textpectation. I am the world's second worst texter. I'm not sure who is the worst texter, but I'm pretty sure that there can't be more than one person who is worse than I am. I'm not too concerned about that, though, nor am I all that interested in making much improvement. I just can't stand the pressure.

Haven't you noticed? Unlike a phone call where it's totally OK to let it go to voicemail, there's an expectation that a text is going to elicit an immediate response. Actually not so much of an expectation as a demand. Call it "textpectation".

How do I handle the pressure of "textpectation"? Easy. I simply continue to aggressively suck at texting. I have effectively lowered expectations so far that any response at any time is considered something just short of a "visitation".

YMMV, but if you've sent me a text, don't take it personally.

4) Donkey. "Take care of your own "donkey" is pretty much the title of my first talk in Park City tonight. Lil'bingo did my slides for me and titled my talk "Bingo's Business Advice." My basic thesis is that it's not possible for a doctor to take care of his/her patients if he/she hasn't first taken care of themselves. I'll offer up my personal numbers--22%BW fat -> 11% for example--and encourage them to at least think about looking out for their own "donkey".

And guess what? I might even get a chance to mention Crossfit with the cover boy of last month's National Geographic Adventure in the audience. How cool would that be?! Sprinkle a little Koolaid in my day-job world. Mrs. Bingo would say that I'm getting a little out of control, but I think there's a place for Crossfit in EVERY part of my life.

Lil'bingo is hoping...reeeeallly hoping...that someone in the audience is a Crossfitter. "No way! You're bingo!?"

I'll see you next week...

Comment #20 - Posted by: bingo at February 20, 2010 5:47 PM

#7...just regress the ring HSPU with regular push ups.

Comment #21 - Posted by: Kris 22/5'11"/160 at February 20, 2010 5:48 PM

what is the depth we should go to? head to bottom of ring level?

Comment #22 - Posted by: Chris S at February 20, 2010 5:54 PM

Never a good day to see a hero WOD.

Comment #23 - Posted by: Centurion FT Hood Donny at February 20, 2010 6:00 PM


Squats as rx'd 
Scale ring HSPU TO 12 with red band assistance
Scale L pullups to 12


Never tried Ring HSPU before, and couldn't even get one without assistance! Ankles are raw from riding the straps up and down.


Comment #24 - Posted by: Gene @ Foundry CrossFit at February 20, 2010 6:11 PM

Why are we honoring a fallen hero with a WOD that maybe about 20 people that have ever been on cf.com can do RX'd? Ring HSPUs? Really?

I remember when hero's were inspirational to suffer through...not impossible to even do in their honor.

Comment #25 - Posted by: Eric G. at February 20, 2010 6:31 PM

I was friends with Tubes; awesome Marine and an even better person. Thank you for the tribute to him. Semper Fidelis.

Comment #26 - Posted by: C.L. Walker at February 20, 2010 6:32 PM

Hey Eric, Just modify it and try to your your best. Just as Tubes has done!!!! That might be the purpose.

Comment #27 - Posted by: Jason at February 20, 2010 6:40 PM

God Bless

Comment #28 - Posted by: steven@CrossFitAffliction at February 20, 2010 6:42 PM

RIP brother.

Comment #29 - Posted by: Don Clarkson at February 20, 2010 6:43 PM

Scaling the Ring HSPU:

Before scaling down to wall Hespu, consider doing the ring HSPU with your feet elevated on a jump box + stack of plates, waist high. If you do this, attempt to hold in a solid vertical line from hands to hips while doing the HSPU. Otherwise, it looks like incline ring push ups.

Someone out there is doing this WOD, rx'ed and is hopefully recording video of it for the main page.

Comment #30 - Posted by: Xia at February 20, 2010 6:54 PM

If you can do ring HSPU, please make a video. It is inspiring to watch people crank out HSPU, but ring HSPU are a totally new level.

I will have to sub on that part. Those of you that do the ring HSPU, how high are you going to set the rings from the ground? Same heighth as if you were doing a muscle up? just wondering.

Comment #31 - Posted by: Mark R at February 20, 2010 6:59 PM

As the father of two marines, Godspeed to Alex! He will be in our thoughts and prayers. What a family you raised! Makes me verklempt (how's that for a word!) just thinking about it. Semper Fidelis.

Comment #32 - Posted by: Bill Hoogsteden at February 20, 2010 7:03 PM

May the Lord Bless thee and keep thee, Capt. Garrett. Know that your brothers and sisters at the Washington County Sheriff's Office in Oregon are praying for your family. I never met you, but you are one of my brothers none the less.

Going to have to scale to incline ring push ups. L pull ups will take a while after the first round, I'm thinking.

Comment #33 - Posted by: Eamon at February 20, 2010 7:10 PM

Semper Fi.

Would ring pushups at double the # of reps be the proper sub for ring handstand PU's? Or even more?

Comment #34 - Posted by: Demetrios at February 20, 2010 7:12 PM

#25, maybe the fact that most will not be able to do this workout as rx'd is a symbolic reminder that most will not give the ultimate sacrifice as our brother and hero garrett did. as we will "do our best" in the workout, so too will we do our best to put selfishness aside and stand up for what it right though it will probably not cost us our life. modifying the workout is in no way taking away from the honor that can be shown by driven focus and contemplative effort during the workout. RIP. frankly, i find your comment disrespectful and selfish.

a note to those wondering about the ring handstand push-ups. just like going against the wall is fine (though not technically a strict hspu) with the regular hspu, so is wrapping your legs around the straps for balance on the ring variation. in this way, they are certainly more difficult, but not impossible.

Comment #35 - Posted by: MoisesDelMar M/26/165/5'8'' at February 20, 2010 7:13 PM

Well said Moises. I'll do my best.

Comment #36 - Posted by: Phil C 48/m/160 at February 20, 2010 7:21 PM

ps- I am constantly humbled and impressed by the thoughtful comments of most of the "youths" in the crossfit community and am proud to be a part of it. Thanks Moises

Comment #37 - Posted by: Phil C 48/m/160 at February 20, 2010 7:24 PM

how many regular push ups would be equal to one hspu?? I have to sub.

Comment #38 - Posted by: Kevin A. at February 20, 2010 7:26 PM

how many push ups would be equal to one *ring* hspu?

Comment #39 - Posted by: Kevin A. at February 20, 2010 7:27 PM

Here's to Tubes! We miss you, buddy. Thanks for the workout, CF.

Comment #40 - Posted by: tb at February 20, 2010 7:27 PM

RIP Marine. I will give it my all.

Comment #41 - Posted by: Pukenmike at February 20, 2010 7:34 PM

God bless you Sir. I don't even have the words. When a military member is killed, I am certainly at a loss. When it's a Marine brother, it's even more difficult. Thank you so much for your bravery and amazing gift to all of us.

Semper Fidelis.

Comment #42 - Posted by: Paul Szoldra at February 20, 2010 7:38 PM

beastskills.com for ring handstand pushups video

Comment #43 - Posted by: jon at February 20, 2010 7:40 PM

Any ideas on what to do to scale the ring handstand push ups?

Comment #44 - Posted by: Shawn Becker at February 20, 2010 7:41 PM

Anyone have an idea on what I can do to scale the handstand ring push ups down? I can't even do handstand push ups? Thoughts?

Comment #45 - Posted by: Shawn Becker at February 20, 2010 7:42 PM

Moises. I appreciate your point of view on the symbology and taken case by case it's a beautiful thought... BUT namecalling gets us no where stick to your points in making a point.
The comment made before was pointing out the CHANGE in HWODs and for your comment to be taken literally what exactly are you saying about the fallen heros whose WOD is quite possible to do? I refuse to accept your point of view because of the comparison it draws on previous fallen heroes.

The above comment is not offensive What I interpret him to be saying is that he wants to have a workout that is normally a challenge, but that he will push through to meet THE goal, not A goal that he makes up for himself. Where crossfitters all around the world meet THE goal together.

Comment #46 - Posted by: Mad Science at February 20, 2010 7:47 PM

to scale them you can use parralette hspu or put a ring on either side of a support pole and use the pole as a stabilizing plane

Comment #47 - Posted by: jon at February 20, 2010 7:52 PM

Blessings to Garrett and family.

10 R:
12 Burpees
12 Pull ups, toes asst
= 19:42, PR


Comment #48 - Posted by: in8girl at February 20, 2010 7:55 PM

RIP Devil Dog, new Hero WOD's are the worst

Comment #49 - Posted by: Kyle at February 20, 2010 8:15 PM

Rest in Peace

Comment #50 - Posted by: rob orlando at February 20, 2010 8:18 PM

RIP Garret

Comment #51 - Posted by: TRIPKASE m/37/5'7/160 at February 20, 2010 8:22 PM

Bless the Garrett family. Hate to see a dedication WOD as well. I am, however, finding more and more honorable things about Crossfit that make me not only a proud American but also a proud Crossfitter. This will be the start to week three or so for me. I will probably substitute an elevated pushup for this one (haven't built my pvc pipe stands yet)wonder if the globo gym would kick me out for bringin those. Thank God it is air squats though, left quad is a bit beat up.

To all service personnel, thank you for your dedication and sacrice. May God himself protect you all and bring you home soon.


One Greatful American

Comment #52 - Posted by: Grateful 29m/233/5'10" at February 20, 2010 8:24 PM

M/30/5'10/143 (MTN WARRIOR)


RIP. God bless our forces, God bless our country, and God Bless CPT Lawton's family, second new Hero workout this month, this workout is going to be a though one. I can do HSPUs, but I never ever even thought about a ring handstand pushup, that's taking the handstand push-up to new level, myself I am going to hang the rings from the pull up bar to maybe 3 inches off the ground with a matt under it and try to do a handstand in the rings first, then like Moises Del Mar said wrap my legs around the straps and try to go for it. those with a solid Gymnastic background should have fun with this one. I can see something like this for the 2010 CF Games. HAVE FUN EVERYONE.


Comment #53 - Posted by: Santi at February 20, 2010 8:27 PM

Fair Winds and Following Seas, Garrett. God Bless you and your family.

Comment #54 - Posted by: 2 Corinthians 4:8-9 at February 20, 2010 8:46 PM

Here's to your family. 3,2,1, go.
My father served in the Corps.
I served.
My son is serving.

Semper Fidelis.

Comment #55 - Posted by: Tomcat at February 20, 2010 8:46 PM

Crossfit Sri Ram Ashram, India
No ring handstand push ups for us. Played around with them though

Bachendra - one ab mat HSPU, L pull ups varied in range

Arvind - one ab mat HSPU

Uttam - two ab mat HSPU

Gautam - went to 2" negative on HSPU

Comment #56 - Posted by: rashmi at February 20, 2010 9:11 PM

Mad Science: I respect your opinion, but please remember that it is just that. Same as Moises. In no way was he namecalling, just sharing his opinion on an earlier comment.

In any event, thank you to the Glassmans for the WODs, for the CF community, and for this forum where all of us can share our opinions, criticisms, and enthusiasm.

RIP Capt.

Comment #57 - Posted by: MJ at February 20, 2010 9:19 PM

Rest in Peace Cpt. Lawton. May your wife and sons live a life of peace and happiness knowing that their husband and father died preserving our way of life. Thank you for your sacrifice. God is with you Trisha, Ryan and Caden.

Comment #58 - Posted by: Travis from Reno at February 20, 2010 9:43 PM

Semper Externus, Semper Fidelis, Frater Infinatus!!

Oorah Sir!!

Comment #59 - Posted by: Justin at February 20, 2010 10:01 PM

Semper Fi DevilDog

Comment #60 - Posted by: Jason D at February 20, 2010 10:01 PM

My heart sinks whenever I see a new hero wod. RIP Garrett. May God watch over your family.

Comment #61 - Posted by: Cookie at February 20, 2010 10:02 PM

I miss you every single day, Tubie. Vengeance is mine...
Of course your workout would be an ass kicker. I will see you again. Thanks CF.

Comment #62 - Posted by: MunchBox at February 20, 2010 10:30 PM


so pumped just did my first strict dead hang muscle up and did three. looking forward to doing this WOD

Comment #63 - Posted by: lanokota at February 20, 2010 11:03 PM

I second post #25

Comment #64 - Posted by: michael at February 20, 2010 11:09 PM

To Marine Capt Garrett Lawton wife, two boys and other family.

Very sad to hear of the passing of another fine man. CrossFitters in Australia have him and you all in our thoughts today.


To all our serving protectors, stay safe out there.


Comment #65 - Posted by: Aussie Fireman Ben at February 20, 2010 11:51 PM

God bless Garrett and family.

Comment #66 - Posted by: Raybone at February 20, 2010 11:51 PM

No offense to any of those that have posted before, but drop the nonsence. Try your best to do the WOD as close to RX'd as physically possible and lets grow as a community. Pray for this HERO and do him right by giving your ALL today, whether that be doing this workout as RX'd, or subbing with pushups on your knees. Only you know what you are able to do, just make sure you don't cheat yourself or Capt. Garrett. Even if this was the easiest workout ever posted on the site, the objective is to do it with a sense of urgency that would make Capt. Garrett proud.

Thank you for all that you do, service men and women, now lets all reach a mutual sense of discomfort in their honor, because we all know they aren't sleeping at the Hilton tonight...

Comment #67 - Posted by: A Cochran 25/ 6'1"/ 197lbs at February 21, 2010 1:04 AM


As a carry over from yesterday, you correctly point out that we are more on the same page than in disagreement.

As a bit of added background, I have taught PE in UK, Australia, Austria (the one without kangaroos), UAE and currently in Vietnam. I found CF about 3 years ago while googling 'functional workouts children' and came across the CrossFit Kids website and found the mainsite after that, kinda the reverse of most people on this forum I expect.

I agree that the CF Kids branch does focus more on fundamentals and age appropriate cues (I remember your post after the Kids cert. 'elbow lasers' and 'angry gorilla back', stuff I had seen Jeff Martin do on videos) but I must maintain that there is more involved to be truly Physically Educated. Movement Composition and Teaching Games for Understanding (TGfU) to name two, plus the whole 'Health' domain.

I am doing my L1 cert. in 3 weeks time (Brisbane) and will do the CF Kids cert. when I can double it with a trip to Disneyland for my own kids (about 12 months away I expect, unless a cert comes closer). Maybe I will be enlightened after that.

I reply to you now publicly because I know that there are those in the community that would love CF to take over PE in schools. Apart from protecting my own vocation :) I want PE teachers to carry a bit more cred than a Level 1 and a boat load of enthusiasm.

Yours in Brotherhood,

Comment #68 - Posted by: JD m/38/187cm/87kg at February 21, 2010 1:16 AM



Comment #69 - Posted by: JUSTIN SOLEM at February 21, 2010 1:20 AM

crazy WOD 8))

video HSPU rings http://www.metacafe.com/watch/877664/15_ring_handstand_pushups/ from BeastSkills.com
but only 15 reps!!

Comment #70 - Posted by: Egor Golubev 34/M/6'3"/254 at February 21, 2010 2:27 AM

re: how many regular pushups = 1 ring HSPU..... all of them.

Regular pushups are NO kind of sub for a ring hspu. Scale by balancing on straps, on a box, etc. Depth for all HSPU is a shoulderstand, CF normally does headstand pushups, not handstand pushups, believe it or not. Increase ROM with care. Good luck.

Comment #71 - Posted by: Deadly Nedly at February 21, 2010 2:38 AM

RIP Marine! You will be sadly missed in the Mountain State!!!

Charleston, WV

Comment #72 - Posted by: Scott Lowther at February 21, 2010 3:18 AM

46 mad science. forgive me for my misinterpretation of the previous comment. there was no name-calling in my comment, nor do i have a desire to name-call, but i do have a desire to stand up for the respect and honor earned by garrett and his family for their sacrifice. complaining about the workout in any way (in my humble opinion) is a form of disrespect. i realize this is my opinion and may not be based in actuality, but hey, it's a forum open for discussion, and if i want to stand up for what i believe is disrespect to a fallen soldier, i will do so. you would do the same thing. no hard feelings; keep up the good work. the fact that you are doing crossfit wods is enough to bring us together. togetherness often fosters debate, but debate, if done respectfully is healthy. crossfit, in general, thrives on it. good luck to all in the wod, and once again: thank you garrett and family. RIP

Comment #73 - Posted by: MoisesDelMar M/26/165/5'8'' at February 21, 2010 4:42 AM

RIP hillbilly. You've made America and especially your fellow West Virginians proud.

Comment #74 - Posted by: runpappyrun at February 21, 2010 4:51 AM

23:30 just did the best i could at hspu im not strong enough to do ring pushups

Comment #75 - Posted by: josh strain at February 21, 2010 5:15 AM

2nd WOD ever

Scaled like a mo'fo

Squats as Rx'd
Gravitron pullups w/55-85 lb assist
Pushups with feet on a platform about chest high (no rings and don't trust myself to even try hsp's without assist)

Comment #76 - Posted by: Nick Skirvin at February 21, 2010 5:24 AM

tough workout - looking forward to it.

I have a question regarding the hero workouts. Are these workouts the favorite/favored workout of the fallen Soldier/Airman/Sailor/Marine/LEP, or a workout that was named after them? I read the FAQ and understand that "Murph" was one of LT Murphy's favorite workouts, but is that true of the other hero workouts? Thanks.

Comment #77 - Posted by: brandon at February 21, 2010 5:31 AM



Hung rings from Smith Machine frame (about 4" from floor), and assited myself using bar on highest setting.

L-P/U's started looking like crap last round.

Had to do sets of whatever I could to get to 25 on the Ring HSPU's; sets of 5 for L-P/U's.

RIP Capt Lawton

Comment #78 - Posted by: ArcLite at February 21, 2010 5:42 AM


subbed regular HSPU, otherwise as rx'd - 28:37

Semper Fi, Cpt Lawton. RIP

Comment #79 - Posted by: Mike at February 21, 2010 5:44 AM

Garrett was a great guy and a beast of a Marine. He is missed. Will have to sub...I never could keep up with him. RIP brother, I'll see ya on the other side.

Comment #80 - Posted by: Mike Ford at February 21, 2010 5:50 AM

Hey! I`m new to this site, and I just started picking up tips from this site (I love this site!)

"Three rounds for time of:
75, 25, 25 reps of each exercise."

Does this mean that the result/outcome after three rounds in each exercise is like the x reps written over? Like after three rounds of each exercise u got 75, 25, 25 reps for each?
My english isn`t so good, either my translating, so I just gotta ask.

Comment #81 - Posted by: Bendik at February 21, 2010 5:52 AM

Moises, you painted a beautiful picture for a fallen soldier

let's all do this together the best we can

Comment #82 - Posted by: Mad Science at February 21, 2010 5:58 AM

RIP Brother

Comment #83 - Posted by: Rob_Young at February 21, 2010 6:18 AM


subbed hspu for ring hspu


Comment #84 - Posted by: cosmo at February 21, 2010 6:41 AM


Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

time 23:43
ring HSPU's with foot assist. I hooked my heels on a rack to help. I could not do it on the ring, it was a mess to try. So I went with the foot assist.
I did the first set and got 19 reps, that is more then I can do regular HSPU's. I should have gone with regular HSPU's, but I started with the rings I finished with them. Next time I know.

Squats were terreble. Man they were hard today. Quads were killing my. I even felt it in my back. My back is sore now from the squats and dropping off the pullup bar.

I am not complaning, I am just posting how it went.

RIP Garret, God bless and keep your familly.

Comment #85 - Posted by: NikNichols42yo 5'7'' 165lbs at February 21, 2010 6:50 AM


Almost as Rx'd

Squats as Rx'd
Not great form on all pullups - mixture of L, Z, whatever I could manage
Subbed floor HSPUs for rings

19:21 ouch!

Comment #86 - Posted by: Dr_Nick at February 21, 2010 6:56 AM

bw 165
hspu assisted



Comment #87 - Posted by: paulw at February 21, 2010 7:08 AM

38:35 w/band assisted ring hspu.

RIP and thanks for your sacrifice.

Comment #88 - Posted by: Nickosaurus at February 21, 2010 7:16 AM


sub for ring hspu: hspu to 2 hardcover books
the rest as rx'd

Comment #89 - Posted by: Glenn at February 21, 2010 7:16 AM

I agree with Moises...this WOD should be a test of our diligence with CF. Everyone is not expected to do it rx'd, but the effort worthy of Capt. Garrett's sacrifice is.

I know I wont' be able to "rx" this WOD, but as a fellow Marine, I won't quit on the effort.

THANK YOU to the Lawton family, Bingo, and all the armed forces members in the CF community for all you have done and will do to keep me and my family safe!

God Bless!! 3,2,1...GO!

Comment #90 - Posted by: Billy/Engine25 M/37/214/69" at February 21, 2010 7:16 AM

Tubes was a guy who always had everyone in stitches regardless of the situation! I felt blessed to have served with him. Semper Fi

Comment #91 - Posted by: IKE at February 21, 2010 7:21 AM

2010-02-21: 37:35. Subbed reg hspu/knees up pu's. Rnds@9:57,12:57,14:40. Cool Down:7X15 of 1.5pd kb swings/shoulder presses with bar while seated on bench with legs out straight.

Comment #92 - Posted by: gs at February 21, 2010 7:25 AM

RIP Tubes. Kickin this one for you brother.


Comment #93 - Posted by: Gabe at February 21, 2010 7:35 AM

Semper Fi. HOORAH!

Comment #94 - Posted by: Kevin Boothe at February 21, 2010 8:02 AM

#71 Steve in Hatfield

Don't let that stuff get to you...there are ALWAYS going to be people that complain or fuss. There are 92 responses! How many were good, praiseful and motivating?

Hopefully you return to reading the comments. Maybe one day someone will need a question answered or just a motivating word and your response is what will click for them. Stick around for them.

God Bless to the Garret family and rest in peace, Sir. Semper Fi.

Comment #95 - Posted by: Alex at February 21, 2010 8:08 AM

41yom 200# 59:48 Rxd
Knew it it be rough it was and took a long time, forsee much pain tomorrow.

Comment #96 - Posted by: RobD at February 21, 2010 8:19 AM


- pullups


- pushups

- body weight dips

legs on bench HSPU

64lb asst pullup


Comment #97 - Posted by: CJPSmith M/23/5'10"/185 at February 21, 2010 8:32 AM

subbed HSPU's on floor instead of the rings
did it with a 20lb vest

Comment #98 - Posted by: Tyler Scott at February 21, 2010 8:46 AM

Thanks you Garrett for your ultimtae sacrafice!

Did my best to honor this WOD, but had to modify.
Squats full A2A - not easy for the long-legged!
Subbed ring push ups - first time for me with those - what a great challenge. Will do those more often.
Subbed jumping tuck pull ups.

Chin up!

Comment #99 - Posted by: Olive Oyl f/43/150/5'10" at February 21, 2010 8:49 AM

I went to TBS with Garrett, not a bad thing can be said about him.

Semper Fi brother...

Comment #100 - Posted by: Mac at February 21, 2010 8:49 AM

ring hspu done on wall about 75 degree angle

Comment #101 - Posted by: charbs 185/24/m at February 21, 2010 8:50 AM

My heart goes out to your family. Thank you for your service.

Comment #102 - Posted by: Cheri at February 21, 2010 8:50 AM


Three rounds for time of:
75 Squats (unbroken)
25 Handstand push-ups (head to floor, good form, but heavily broken)
25 L-pull-ups (on rings, good form, much faster than my HSPUs)


Comment #103 - Posted by: Memuc at February 21, 2010 8:57 AM

Gonna tackle this one with my fiancee. This is her third CF WOD. She's an inspiration!

We'll see how long this takes!

Comment #104 - Posted by: Chris M/24/190/6'1" at February 21, 2010 8:58 AM

Bingo, I am becoming a fan, thanks.

Comment #105 - Posted by: kla at February 21, 2010 9:02 AM

Fair winds and following seas on your journey, warrior!

Very grateful for the comments from his brothers, thanks IKE and Gabe. Will have to scale, too, but it will be done.

Comment #106 - Posted by: Apolloswabbie 72.5 209 45 yoa at February 21, 2010 9:05 AM

bad knee...so i modified.
3 rounds
5:00 Rowing
25 Incline Pushups
20 Pullups

Comment #107 - Posted by: dyagg at February 21, 2010 9:17 AM



Subbed 135# shoulder press for HSPU, everything else as rxd. L-pullups have been the best thing in the world for getting my pullup numbers higher. Keep em coming!!

Comment #108 - Posted by: dan m at February 21, 2010 9:28 AM

24 minutes and some seconds
3 rounds of:
75 Squats
25 Feet up 3' push-ups
25 pull-ups with 75# assist

Comment #109 - Posted by: Linwood Wright at February 21, 2010 9:32 AM

Thank you Garrett "Tubes" Lawton for EVERYTHING..my prayers go out to Trisha, Ryan, Caden...

as rxed but wo rings on HSPU, 35 mins

Comment #110 - Posted by: Scott Avery m/188/35 at February 21, 2010 9:40 AM

Rest easy Devil Dog, you've earned it.

Comment #111 - Posted by: Billy at February 21, 2010 9:46 AM

scaled - kipping pullups, bridged HSPUs


Comment #112 - Posted by: jeglit (m/38/6'4"/225) at February 21, 2010 9:48 AM

alot harder than i thought it was gonna be.

75 squats
25 regular handstand pushups
25 L-pull ups

15:07...balls to the wall on this WOD.

RIP Capt. Lawton i respect and appreciate everything our armed forces do for the citizens of this country. His service was worth every ounce of my pain today

Comment #113 - Posted by: Brett H. m/21/165/5'9" at February 21, 2010 9:52 AM

Fair wind and following seas, MARINE. Semper Fi.

Comment #114 - Posted by: Stan K at February 21, 2010 9:55 AM

Amen #71

Comment #115 - Posted by: Shep at February 21, 2010 10:00 AM

33:30, subbed ring HSPU w/ feet on washer for HSPU mod, L pullups were a bear!

Comment #116 - Posted by: RussA at February 21, 2010 10:00 AM

I am 1 month into this. I did the best I could for this rookie 49 year old:

3 Scaled Rounds of:
25 Squats 1/3 body weight 70 llbs
20 Parallel bar push ups
12 Pull Ups prone knees bent.
20 minutes

2 mile run easy 20 minutes.

I am really looking forward to being able to do my first dead hang pull up. I am close. I used to do them easily up until 10 years ago. I'll get there soon!
Have a good day all!

Comment #117 - Posted by: Ray D at February 21, 2010 10:07 AM

Rest In Peace Captain Lawton. My thoughts and prayers are with his family, friends, and fellow Marines.

Comment #118 - Posted by: Aaron A. at February 21, 2010 10:09 AM


Tweaked my Hip the other day and am still in pain. Squats aren't a good idea. Haven't taken a cycle off in a while so I'm gonna try heal up by taking this one off.

RIP Garrett

Comment #119 - Posted by: Ransom at February 21, 2010 10:16 AM

RIP Captain. You'll be missed, and never forgotten.

This one is gonna burn. Love it.

Semer Fi.

Comment #120 - Posted by: ErikG at February 21, 2010 10:21 AM


"garrett" as rx'd: 26:48

thanks Capt. Garrett T. "Tubes" Lawton

Comment #121 - Posted by: mackey at February 21, 2010 10:22 AM


Still hurting from the last cycle, so sub'd something fierce.

Squats: Rx'd
Ring HSPUs: Sub'd high bench pike pushups
L Pullups: Sub'd 15 straight pullups (real weak today)

Pounded the asthma inhaler afterward. Definitely didn't expect the squats to be such gassers.

RIP Capt. Lawton

Comment #122 - Posted by: DenverDawg at February 21, 2010 10:25 AM

Capt Lawton, USMC

Thank you for your service and fighting a battle that so few are willing or capable of. Your sacrifice does not go unheralded. I know that is of little condolence to your friends and family but, just the mention of the name Garrett in the crossfit community will remind the majority of us of the impossible.

I was saddened to read the other day that almost 75% of males between the ages of 18 and 25 are ineligible for military service due to obesity, criminal history or lack of a GED.

To me, that alone speaks volumes for the young men and women that voluntarily serve to defend our country.

You are "The few, the proud" regardless of your branch of service.

Fair winds and following seas young Marine.




Ring HSPU from a box 42" high hips above shoulders and rings 22"

Rd1 1:39/4:35/3:14 RHSPU
Rd2 2:17/5:44/3:27 HSPU against wall
Rd3 2:24/4:49/3:39 RHSPU

Comment #123 - Posted by: Jim D. 49 m/165/5'11" at February 21, 2010 10:33 AM

Sidelined with tendinitis/bursitis of my shoulder
physical therapy, still

Comment #124 - Posted by: Pete In Sun City at February 21, 2010 10:33 AM

Today I felt like I'm hitting a mild slump.

Attempted Ring HSPU to no avail..couldn't even get a kipping HSPU. After my attempts I think I was mentally drained.

25:39. Subbed Wall HSPU, head to floor...all else RX.



Comment #125 - Posted by: Jordan...28/180 @ Holloman AFB at February 21, 2010 10:36 AM


RIP Leatherneck! God bless you and may peace be with your family. I know you are missed by them and all of us who serve do it to honor you and those like you.


Had to sub ring HSPUs after the first round to regular. Those are really hard. I'm gonna have to work on them. Good WOD even scaled.


Comment #126 - Posted by: Dan Blackmon at February 21, 2010 10:47 AM

Rest in peace soldier. God bless you and your family.

Comment #127 - Posted by: Alex - CrossFitAuckland at February 21, 2010 10:49 AM


This was a beast. Subbed ring HSPU for PUs with feet up about 5' and the L Pull-ups were pretty pathetic!

Rd 1- 5:18
Rd 2- 5:17
Rd 3- 6:24
Total Time= 16:59

Comment #128 - Posted by: Frodo W at February 21, 2010 11:14 AM

12:50 1 round

Comment #129 - Posted by: ccraft at February 21, 2010 11:14 AM

Needed to sub a lot

75 squat
20 HSPU (went down until 2" from floor)
20 L-pull ups (bad form, many were just a little closer to L pull ups from tuck pull ups)


This wod humbled me, congrats to anyone who can do this as rx'd

Comment #130 - Posted by: Jeff m/6'/155/16 at February 21, 2010 11:17 AM

age 20 bw 170

19:54 scaled big time

sprint across parking lot to recycle bins and back
25 band assisted ring hspu-rings about 6 inches from ground and pushups done head to ground
25 L-pullups

Comment #131 - Posted by: Chris S at February 21, 2010 11:25 AM


Subbed Ring HSPU with 4ft feet elevated ring PU's

Rest as RX.

34:31 with washing the dog, forgot to stop the timer.

Comment #132 - Posted by: Chris F at February 21, 2010 11:27 AM

Great workout
no rings so wall HSPU

Comment #133 - Posted by: J Lasko m/5'10"/155/20 at February 21, 2010 11:33 AM

#120 Jim

Are you serous? WOW, is all I can say to that. Where did you get those numbers? That seems like a steep number to me. I would think if someone asked me that question that a realistic number would be roughly 25%... Sad, is what that is, just sad.

Comment #134 - Posted by: ACochran at February 21, 2010 11:36 AM

#80 Bendik

3 rounds for time of 75, 25, 25 is just that
Start clock
Round 1: 75, 25, 25
Round 2: 75, 25, 25
Round 3: 75, 25, 25
Stop clock

Hope that helps

Comment #135 - Posted by: ACochran at February 21, 2010 11:39 AM


subs: HSPU on parallettes, head to 8 inches below parallettes (was going for chin under bars).

rest as rx: 1hr 3min 38sec

pr'd, 10 consecutive L Pull Ups
HSPU were VERY slow, some sets of 2 and 3 but overwhelming majority were singles

Comment #136 - Posted by: jnel at February 21, 2010 11:47 AM


squats as rx'd
subbed 10 reg handstand push ups
subbed 15 L-Pull Ups


RIP Brother

Comment #137 - Posted by: Paul at February 21, 2010 11:54 AM


Ahh, I see! I think too complicated in my translation.
Thank you!

Comment #138 - Posted by: Bendik at February 21, 2010 11:58 AM


non-ring HSPUs with feet against the wall

sandbag thrusters 26.25lbs
sandbag front squats 47.5lbs

R.I.P. Capt. Lawton

Comment #139 - Posted by: jc at February 21, 2010 12:11 PM

34 yom 225 bwt

pose running drills for warmup

"Garrett" with subs
3 rds for time of:
75 squats
25 hspu's to abmat
25 L-pull ups (kipping up into the L)
time 32:12

tough wod scaled down. RIP Garrett and my prayers go out to the family.

Comment #140 - Posted by: brian t at February 21, 2010 12:16 PM


as rxed except hspu feet over power rack bars and limited rom.

Comment #141 - Posted by: Kevin McClellan 48/M/195 at February 21, 2010 12:17 PM


3 Rounds
75 Squats
25 Handstand Push-ups
25 L Pull-ups


Subbed HSPU for the Ring HSPU, was able to do one Ring HSPU prior to the WOD, 75 was not possible.

Comment #142 - Posted by: Focker at February 21, 2010 12:18 PM

AS rxd
used 20 lb vest for pullups and squats.
1st set of ring hspu was the hardest for me, having to get used to that movement...loving it

Comment #143 - Posted by: Jonblaze at February 21, 2010 12:22 PM

subbed band hspu, and kipping pullups, squats as rxd


Comment #144 - Posted by: wilsontt at February 21, 2010 12:25 PM


had to do regular handstand pushups after 15 ring pushups.


Comment #145 - Posted by: Ron at February 21, 2010 12:33 PM

R.I.P "Tubes"

This one looks great for a lazy Sunday.

Comment #146 - Posted by: R.Meade at February 21, 2010 12:33 PM

"garrett" as rx'd: 39 min

Comment #147 - Posted by: MoisesDelMar M/26/165/5'8'' at February 21, 2010 12:39 PM

Male: 27, 175lbs


Comment #148 - Posted by: Kyle Gerstner at February 21, 2010 1:07 PM

cfwu x 1

3 rounds for time of:

75 squats
25 handstand push-ups
25 pull-ups
25 leg levers


Comment #149 - Posted by: Thomas Baklayan at February 21, 2010 1:17 PM

sub HSPU for ring hspu
L-pulls were with legs swinging up as I pulled up, and held L on way down


Comment #150 - Posted by: schinizel/m/31/5'9/150 at February 21, 2010 1:18 PM

Subbed: Floor HSPU; head to Abmat

Time: 37:41

Thank you Capt. Lawton. Peace be with your family.

Comment #151 - Posted by: Ronnieboy at February 21, 2010 1:21 PM

Subbed regular HSPU for ring variation:


Muscles fatigued on HSPU and L-PU, so I need to push faster through the squats next time.

Comment #152 - Posted by: angstadt at February 21, 2010 1:29 PM

3 rounds:
75 squats
25 HSPU (no rings, just floor)
25 L-Pullups

22:00 on the dot. RIP Captain Garrett.

Comment #153 - Posted by: Kevin Bania, 27yrs, 70", 175lbs, Ramadi, Iraq at February 21, 2010 1:37 PM

3 rounds:
75 squats
25 regular HSPU (not full ROM, ~3" from ground)
25 strict pullups


Comment #154 - Posted by: Brian 19/m/6'3"/230 at February 21, 2010 1:42 PM

RIP Garrett

Well, it was my first time in almost a year in the rings since dealing with my right shoulder injury/shoulder/surgery/on going recovery.

With a spot I warmed up 6 ring HSPU and decided it would be a big round of stupidity if I continued.


3 rounds of
75 air squats
20" ply box with 5 45# bumpers to add some vertical. 15 reps
L Pull Ups 25 reps

TIME: 18:20

HATED not doing a Hero WOD as rx'd.

Comment #155 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at February 21, 2010 1:43 PM

What is the L- pull up? I couldn't find a video showing the technique.

Comment #156 - Posted by: Mike at February 21, 2010 1:45 PM

Thank you Garrett. Godspeed.

Comment #157 - Posted by: DuckButt at February 21, 2010 1:47 PM

BS 5-5-5-5-5 (135-155-185-205-235)
WOD, Scaled to HSPU, tuck pull-ups.

Comment #158 - Posted by: Josh M/35/74"/195# at February 21, 2010 2:05 PM

regular HSPU
tried to do ring HSPU with assistance band but wasn't working for me

Comment #159 - Posted by: justaman - liberty sc at February 21, 2010 2:05 PM

Two rounds for time of:
75 Squats
50 push ups
25 pull-ups

Comment #160 - Posted by: adam. at February 21, 2010 2:06 PM

Garrett - humbling

Scale baby hspu (my hspu left me in the night), band ast L pullups, and STILL 30.23. Paul

Comment #161 - Posted by: apolloswabbie at February 21, 2010 2:10 PM

3 rounds:
75 squats
25 handstand pushups to 25kg rubber plate
25 kipping pullups


Comment #162 - Posted by: Kristin F/27/5'4"/120 at February 21, 2010 2:11 PM

My second WOD, subbed RHSPU for HSPU and L pull ups for regular pull ups. This was a beast even with the subs, 22.30 time.

Comment #163 - Posted by: Rich at February 21, 2010 2:12 PM

Still not able to do some of the movements so I broke them down:

3 rounds:
75 squats
15 ring push ups
15 toes to bar
15 ring dips
15 pull ups



Comment #164 - Posted by: JD 25/6'3"/205 at February 21, 2010 2:12 PM

50, 25, 25
50, 25, 25
75, 25, 25
started with less squats, but had a lil more effort to give on the last round
used band to assist HSPU without rings and used band to go up on the pull-up..bent knees to go down
24:16 - arms feel like rubber!

Comment #165 - Posted by: nicole:31/5'2"/130 at February 21, 2010 2:19 PM

HSPU 1'st round to a ABMAT. Remaining 2 rounds with feet on a 24 in box body in an "L".
L-sits as best as I could.


Comment #166 - Posted by: StewC m/51/5'11"/165 at February 21, 2010 2:21 PM

TM 223
(M/24/160lbs - 5'7") krak

As rx'd - 16:02
Ring hspu with feet hooked in straps.

Comment #167 - Posted by: brandon at February 21, 2010 2:32 PM

just completed Garett in 22:18 didn't expect it to be that hard.

Comment #168 - Posted by: Chase at February 21, 2010 2:35 PM

Comment 153, Mike- An "L-pull up" is a pull up where you lift your legs up at the hips till they are parallell with the ground, so you are doing regular pull ups with your body in an "L" shape. They are rediculous.

Comment #169 - Posted by: Allison at February 21, 2010 2:46 PM

3 rounds:

75 squats

25 HSPU to 20kg rubber plate

25 L pullups


Gob Bless Marine Capt. Garrett T. "Tubes" Lawton and all Militay and Law Enforcment Heroes, who defend our freedom each day!

Comment #170 - Posted by: bo_D_46yom/145#/5'8" at February 21, 2010 2:54 PM

I was honored and privileged to have Garrett call me "Dad" for 30 years. He was the finest human being I ever knew and the only man younger than me that I ever looked up to. He was not only my son but my best friend. He was smart (two engineering degrees), funny, good looking, humble, and altruistic. He was a wonderful father to his two sons, Ryan and Caden, and a great husband to Trish.

I'm a former Marine Sgt and retired LtCol. I commissioned Garrett in Dec of 1999 in front of the Iwo Jima Memorial. He served a tour in Iraq with an F-18 squadron and nine weeks before his death in Afghanistan he won the Bronze Star w/"V" and a purple heart. He ran 100m through open terrain under enemy fire to try and rescue a SF soldier who's humvee had been RPG'd and was burning viciously. Garrett was severely burned repeatedly reaching in through the fire to try and pull him out. That was May 29th, 2008. He was killed by an IED on August 4th. We laid him to rest in Arlington National Cemetery December 5th, 2008, two days after he would have turned 32. I still him every minute of every day. I just wanted you to know a little about the man who's picture is posted at the top.

I love you, "Big G". I always will. Dad

Comment #171 - Posted by: Cal at February 21, 2010 2:56 PM

Hey Eric,
there are many people that can't do main site WODs RX, but guess what you scale and do them anyway. Not everyone can be a Marine, but Tubes was. Please dont shoot down a hero WOD because you can't do it. I didnt think I would finish that wod today but I did 58:52 RX. So go home get your ring work on and finish this wod for tubes.

Comment #172 - Posted by: Tyler McBride (CrossFit 516) at February 21, 2010 2:58 PM


3 rounds:

75 bosu squats (bouncy blue side)
25 Pushups as rx'ed
15 weighted pullups 20# full hang
25 situps



Comment #173 - Posted by: jeff at February 21, 2010 3:00 PM

as rx'd but subbed incline push-ups for handstand ring push-ups


Comment #174 - Posted by: Vladimir at February 21, 2010 3:04 PM

Squats as rx'd
1st round 10 ring HSPU / 15 HSPU on parallelettes forehead to ground
Last two rounds HSPU on Parrallelettes.
L-Pullups as rx'd


Comment #175 - Posted by: joecam M/35/190 at February 21, 2010 3:05 PM

Modified "garret" 3 rounds for time 75 air squats 25 assisted handstand push-ups knees on a chair 25 jumping pull-ups 25 leg raises time 27:05

Comment #176 - Posted by: Kermit at February 21, 2010 3:13 PM

First attempted and completed WOD
Did a warm up of
3 rounds
15 second Samson Stretch each leg
Perfect squat with just hands in the air. or "overhead squat" without broom stick.
15 military situps
15 back extensions
8 pull-ups
8 dips
2.5 second rest.
did modified "garret" squats as RX'd bad technique in the end.
10 handstand push-ups against the wall bad technique straight up.
10 L-pullups with quite a bit of rocking in the end.
I also had to segment the workout ended up with a time of 18:34:75.

Comment #177 - Posted by: Yang at February 21, 2010 3:18 PM

Whatever happened to AllysonNYC?

Comment #178 - Posted by: Josh T at February 21, 2010 3:18 PM

Used foot assist on RHSPU (hooked toes on ladder rung)
Otherwise as Rx'ed

Comment #179 - Posted by: CBrown at February 21, 2010 3:20 PM

20:42 not Rx'ed- subbed ring pushups w feet elevated for HSPUs

Comment #180 - Posted by: Quinn McCutchen M/40/150/5'10" at February 21, 2010 3:25 PM

Still recovering from a lung infection

75 squats
10 Lpullups

10 L


Comment #181 - Posted by: Michael R. at February 21, 2010 3:29 PM

Regular HSPU instead of ring, and used gravitron w/50# assist for the Pullups. I'm not sure of the time, I was jus very happy that I got all the HSPUs, because when I started this I couldn't even do 1.

I did 10 min of jumprope after the main wod.

Comment #182 - Posted by: runningeasy m/44/5'9"/205 at February 21, 2010 3:31 PM

27:20 did regular hspu's-head to floor.L-pu's were strict.squats-ass to grass. Oh Yeah!!!..got my first muscle up on the rings,today!

Comment #183 - Posted by: TRIPKASE m/37/5'7/160 at February 21, 2010 3:38 PM

Anyone have any advice for a first timer? I posted my time and everything at #173

Comment #184 - Posted by: Yang at February 21, 2010 3:41 PM

We did a triathlon today at eon.

17:38 swim 750 mts
01:13 run to transition zone.
01:16 transition
47:34 bike 20k 6 laps
26:17 run 5k
1:33:58 my time
1:35:11 official time

The bike part was disappointing. Everybody was lapping us. So I guess we need to do some biking besides cf.
Karla official time 1:39:10

Comment #185 - Posted by: Humberto at February 21, 2010 3:46 PM

Random question.. anyone know the name of the songs or artist they used for the midwestern sectionals videos???

Comment #186 - Posted by: Jay at February 21, 2010 3:50 PM


Squats & L-pullups as rx'd. Subbed 25 dips + 25 shoulder press (40lb dumbell in each hand) for ring HSPUs

So 3 rounds of:
75 squats
25 dips + 25 shoulder press
25 L-pullups

Comment #187 - Posted by: Chris O m/29/179 at February 21, 2010 3:56 PM


HSPU = no rings avail, feet on bar, eye-level


Comment #188 - Posted by: jayhawkcf at February 21, 2010 3:57 PM


only sub was assisted free standing HSPU's, with one person on each side holding a leg. Done as a 3 person team workout at CFNYC. Great class!

Comment #189 - Posted by: Chris nyc/34/199/69" at February 21, 2010 3:58 PM

Subbed regular HSPU for RHSPU's. otherwise as rxd.

God bless the Men and Women of the armed forces.

Comment #190 - Posted by: AD at February 21, 2010 4:01 PM


no rings so standard hspu...still killed me!

1. 9:08
2. 15:29
3. 17:06

total 41:44

Comment #191 - Posted by: JackM at February 21, 2010 4:04 PM

Subbed reg. hspu's for rhspu's


Thank you to Tubes and his family for the service and sacrifice.

It is extremely impressive to see so many over-40 Crossfitters consistently meeting these incredible challenges. Kudos to Cosmo, NikNichols, Olive Oyl, Memuc, JimD, Kevin McClellan, apolloswabbie, Stew C, bo_D, jeff, Quinn, and runningeasy.

Can't wait to hear if there were any CFer's in the audience Bingo.

Comment #192 - Posted by: mas 53/M/155 at February 21, 2010 4:05 PM

Skipped WOD, did 9 mile run in 1:42:16. Wanted to test endurance for half-marathon in 3 weeks. It was hot and was still tired from 3 hrs sleep on Friday night. Struggled at the end.

Comment #193 - Posted by: j at February 21, 2010 4:06 PM

M/64/198- "Garrett"
My frst impulse was to sub something for this WOD- but as a former Marine, retired SF soldier and father of another hero of the War on Terrorism, I had to go for it...
Three rounds for time of:
75 Squats
25 Ring handstand push-ups (Feet on a 5' bar- more decline PU than HSPU)
25 L-pull-ups
All sets broken but completed 29:12
Semper Fi, Tubes, and RIP!

Comment #194 - Posted by: peejay2 at February 21, 2010 4:08 PM

sub regular HSPU for RHSPU
third round HSPU were tough to get through.

Comment #195 - Posted by: magnus 24/5'8"/155 at February 21, 2010 4:20 PM

Sub'd HSPUs for Ring HSPUs. Else as Rx'd.

Forgot to stop time: About 40 mins.

Comment #196 - Posted by: Alan at February 21, 2010 4:26 PM

CFWU, subbed regular ring pushups for RHSPUs.



Comment #197 - Posted by: JonK at February 21, 2010 4:45 PM

My last WOD as a 23 year old! Had a big weekend so couldn't go full force...

Did 3 rounds of:

40 squats
15 LPU


m23/6'1"/163 lbs

Comment #198 - Posted by: Danny G at February 21, 2010 4:48 PM


W/U: practiced ring HSPU; jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 39:09.

C/D: skipped.

Squats to 11-inch box (below parallel); top of head to bottom of rings on HSPU; strict L pull-ups.

Disappointed with my time. Those ring HSPU were just so miserably difficult for me. Took forever to complete each set.

RIP Capt. Lawton.

Comment #199 - Posted by: rjf (Since 07-20-07. WOD no. 711) at February 21, 2010 4:48 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
HSPU to 1.5” stack x neg, neg, neg

Sub HSPU feet on rack assist
Foam roll after

Comment #200 - Posted by: Sesoku at February 21, 2010 4:48 PM

Schedule is off due to sectionals. Did event #1 and #3 today to prep.

also rode bikes for 45min today.

will do today's WOD after sectionals.


Comment #201 - Posted by: brian p at February 21, 2010 4:52 PM

subbed hspu for ring hspu
still not feeling right from antibiotics I was on

Comment #202 - Posted by: Jon at February 21, 2010 4:55 PM

Bingo: Where would we be without you and your musings? Seriously, they are awesome...

CFWU (-)

Inverted ring push-ups self-assist (rings suspended from p/u bar).

L-sits decent form.

Squats B2B.


Godspeed Garrett...

Comment #203 - Posted by: jpatrick M/47/66"/135 at February 21, 2010 4:57 PM

God speed Capt. Rest easy. God bless your family.

Comment #204 - Posted by: thin-blue-line at February 21, 2010 4:57 PM

haven't been doing the main site but I'll make an exception here. I'll knock this out (with subbed ring push ups) when get back from office tonight.
Inspiring story by his father, think I'm due for giving my pop's a visit this week too.
thanks Cal

Comment #205 - Posted by: Zach m/175/5'10" at February 21, 2010 4:58 PM

Thank You to everyone who attempted this WOD created in memory of my husband. After Garrett was killed, I began "trying" crossfit as a way to stay connected to Garrett. I loved ring push-ups and I know Garrett was a huge fan of the rings. He was so excited when his pair arrived in Afghanistan. Garrett was the most well-rounded guy I have ever known and the loss my sons have suffered is heart-breaking. Thank You CrossFit. Thank You CrossFitWilmngton NC for your generosity in introducing me to crossfit. Best Wishes!!!

Comment #206 - Posted by: 4Tubes4mySweets at February 21, 2010 5:17 PM

CFWoD 20

50 Squats
15 HSPU bridged with feet on ~1.3m bench
10 Jumping tucked pull ups

5:13/5:21/7:41 = 18:16

So very bad at pull ups, but I will persevere.

Comment #207 - Posted by: Jacques at February 21, 2010 5:27 PM

I was honored to do this workout for Garrett today. Garrett was too tough for me, though... could only finish two rounds.

Subbed ring pushups with HSPU bridged with feet on tall jump box - and L-pullups with 1 regular pullup + 1 KTE.

My prayers and thanks to Garrett's family and all the men and women serving our country - and their families. I am so privileged to be a fellow citizen of the greatest country on earth.

Comment #208 - Posted by: Maurice at February 21, 2010 5:34 PM

Can someone explain how to do a RHSPU using the assist bands???

Comment #209 - Posted by: David Rochard at February 21, 2010 5:59 PM


75 Squats
15 L-Pullups


Comment #210 - Posted by: Harrison at February 21, 2010 6:02 PM

48:18 - Did regular handstand push ups. By myself, did not trust the ring handstands.

Comment #211 - Posted by: SB at February 21, 2010 6:04 PM

scaled - 10 strict pullups, 15 on low bar, bridged HSPUs


Comment #212 - Posted by: beemer (f/38/5'4"/130) at February 21, 2010 6:12 PM

God be with you Trish, Ryan and Caden! Tubes, you are not forgotten!

Comment #213 - Posted by: b0491 at February 21, 2010 6:17 PM

subbed hspu for ring hspu's

Comment #214 - Posted by: J. Galt at February 21, 2010 6:19 PM

God Bless you and your family. Stand post at those pearly gates until everyone else shows up at your next duty station. Semper Fi.

Comment #215 - Posted by: Seth at February 21, 2010 6:27 PM

2nd WOD today and sore. scaled ring HSPU's to ring pushups so could keep intensity up.
3 rds
75 squats
25 ring push ups
25 L pull ups


Thank You for your courage Garrett. Will keep you and the family in my prayers.

Comment #216 - Posted by: Zach 24/m/180/5'9" at February 21, 2010 6:29 PM

Couldn't do this one. I was so psyched all day for it and then got home after dark and trying to setup the rings on this rigged up pullup bar out here in the dirt, umm yeah. I didn't have a spotter and all I could see was myself flipping through the straps and facing myself on some Iraqi dirt. Then I totally lost motivation and hunger got to me.

Well that's what happens when you try and do this stuff at 2100 at night.

Comment #217 - Posted by: GWW5/45/m/208 at February 21, 2010 6:40 PM

hahaha that is rough GW!
possibly another step closer to this site having a disclaimer!

Comment #218 - Posted by: Zach 24/m/180/5'9" at February 21, 2010 6:53 PM


3 rounds of
75 squats
25 ring PU with elevated feet bout 20in
15 tucked ring pull ups

Comment #219 - Posted by: lanokota at February 21, 2010 7:04 PM

2 basketball games before + 2 rounds of CFW

3 rounds:
75 squats
25 Handstand pushups head to floor
25 L Pull ups


Two hours later and my shoulders are on fire. Sorry to see another hero workout.

Comment #220 - Posted by: Brent/26/m/5'11"/190 at February 21, 2010 7:06 PM

This is what I did:
3 rounds for time of:
75 squats
25 modified hand-stand push-ups (knees on bathroom counter, hands on floor)
3 assisted L pull-ups
16 minutes

Comment #221 - Posted by: rox f/44/5'4"/120 at February 21, 2010 7:12 PM

RIP Tubes, semper fi
sub'd ring push ups and k2E
time unknown, Mia coaching me in garage

Comment #222 - Posted by: Ajax at February 21, 2010 7:26 PM


* standard HSPU's head to floor.

Comment #223 - Posted by: MarcusG 5'9" 165 at February 21, 2010 7:27 PM

Subs\ 3 rds: 25 BW Back Squat/25 HSPU/25 Pull up - 26:21

Comment #224 - Posted by: B. Rhaly at February 21, 2010 7:37 PM

Three rounds for time of:
75 Squats
25 Push Press (95lbs)
25 pull-ups

Time: 22:24

Ran 4 Miles
Time: 41:37

Comment #225 - Posted by: Shawn Becker at February 21, 2010 7:41 PM

Three rounds for time of:
75 Squats
25 Push Press (95lbs)
25 pull-ups

Time: 22:24

Ran 4 Miles
Time: 41:37

Comment #226 - Posted by: Shawn Becker at February 21, 2010 7:41 PM

Sub elevated pushups for Ring HSPU's
did only 20 L ups
did 75 squats... Hats off to anyone doing Ring HSPU
Thats Crazy!!! 27 min

Comment #227 - Posted by: Tomcollins at February 21, 2010 7:44 PM

Rip Capt Garrett, condolences to your family, friends, and loved ones! May God bless them with peace and comfort in your departure.

Comment #228 - Posted by: Keetron at February 21, 2010 7:52 PM

M/30/5'10/146 (MTN WARRIOR)

22:50 AS RX'D

What a workout!, gave it a try to the Ring HSPU, it was hard but they were done. the hardest thing about the rings HSPU was actually to get upside down in the rings so someone spotted me to get upside down, once upside down, strapped myself with both legs and that's how I did them, 1st round was done with full ROM, second and third round were not full ROM in the Ring HSPU. L pull ups and squats as RX'd


Comment #229 - Posted by: Santi at February 21, 2010 7:55 PM

RIP Marine, and thank you for your service and sacrifice.

sub'd regular hspu's for rings


Comment #230 - Posted by: nolaRyan at February 21, 2010 8:09 PM

3 rounds
75 squat
25 L PUs


Comment #231 - Posted by: Rustypelican at February 21, 2010 8:39 PM

Hate seeing a new Hero WOD. Went at this one hard.

3 rounds:

75 Squats
25 HSPU (no rings)
25 Kipping pull-ups

28:35. Glad to make it in under 30.

Comment #232 - Posted by: Mike (20/5'10"/173lbs) at February 21, 2010 9:20 PM

Garrett RIP

Rings 8" from floor

59/M/202 - subed incline rig pushups, Feet on dryer - 32:05

49/F/127 - subed ring pushups and regular pullups- 23:46

Comment #233 - Posted by: Dave and Belinda at February 21, 2010 9:38 PM

59/M/202 - rig pushups should read ring pushups

Comment #234 - Posted by: Dave and Belinda at February 21, 2010 9:39 PM

I was not feeling it today; HSPUs kill me.

I shouldn't play indoor soccer games on rest days, but I can't resist.

Comment #235 - Posted by: FinnishCraig m/22/5'8"/161 at February 21, 2010 9:44 PM

Subbed TRX Incline Pushups for Ring HSPU


Comment #236 - Posted by: gatorhill at February 21, 2010 10:17 PM

Subbed TRX incline Pushups for Ring HSPU


Comment #237 - Posted by: gatorhill at February 21, 2010 10:17 PM

I was with "Tubes" that day. I had the honor of bringing back home to his family. My heart goes out to Trish and the kids. Cal, very nice post about Garrett. I can't believe he is on the site and has a WOD named after him. I will attack this hard tomorrow in his honor. I will never forget you brother. This one is for you!!

Comment #238 - Posted by: Big Hern at February 22, 2010 1:42 AM

no cf today, went ice climbing
rip capt lawton

Comment #239 - Posted by: ccfeldt at February 22, 2010 2:05 AM

Been off for a week with a rubbish energy sucking virus. Back now. Felt good today although my lungs are still hurting 9 hours after.

Subbed with pike push ups and jumping pull ups.


Comment #240 - Posted by: Sarah Jane in Oz_30/165cm/65kg at February 22, 2010 2:26 AM

regular HSPU
knee tuck pull ups

Comment #241 - Posted by: TomO/43/M/200 at February 22, 2010 2:50 AM

Coach...25 ring HSPU´s are too many.

I´m very good in the rings and with HSPU´s but this is toooo hard!! :)

Comment #242 - Posted by: james at February 22, 2010 3:29 AM

regular HSPU
regular pullups


Comment #243 - Posted by: Charles L at February 22, 2010 3:59 AM


50 Squat
15 Tuck PU


Comment #244 - Posted by: KOA2 at February 22, 2010 4:01 AM

75 squats X 3
5 HSPUs + 10 PUs then 25 downward dog PUs X 2
10 L-pull-ups X 3
16 minutes

Comment #245 - Posted by: cort at February 22, 2010 5:23 AM

Wow, so, Cal and Trisha almost made me cry. We appreciate the sacrifice you and the rest of you family have made. There are few greater strength in the world then the strength of a military wife. Thank-you Capt. Lawton for giving all, so I can give some.

My some: 33:45 – Subbed HSPUs for Ring HSPU

Comment #246 - Posted by: MattTruss M/24/5'7/165 at February 22, 2010 5:39 AM

Garrett Lawton was killed on my birthday two years ago. This august 4th I'll turn 24 and I'll be doing "Garrett" Rx and proud as hell to do so. Thanks for your service to all of us and God bless.

Comment #247 - Posted by: Brett at February 22, 2010 5:56 AM

We walked among the crosses
Where our fallen soldiers lay.
And listened to the bugle
As TAPS began to play.
The Chaplin led a prayer
We stood with heads bowed low.
And I thought of fallen comrades
I had known so long ago.
They came from every city
Across this fertile land.
That we might live in freedom.
They lie here 'neath the sand.
I felt a little guilty
My sacrifice was small.
I only lost a little time
But these men lost their all.
Now the services are over
For this Memorial Day.
To the names upon these crosses
I just want to say,
Thanks for what you've given
No one could ask for more.
May you rest with God in heaven
From now through evermore.

- C W Johnson

God bless you and your family.

Comment #248 - Posted by: David M at February 22, 2010 6:34 AM


kipping pull-ups


Comment #249 - Posted by: MWade at February 22, 2010 7:06 AM

Sub: Regular HSPU
Assisted Pull-ups

Time: 18:22

Comment #250 - Posted by: Lars at February 22, 2010 7:14 AM

3 Rounds:
75 Squat
25 pushups feet on excercise ball
25 L pull ups

Jen: F/27/120#/4'11 *subbed tuck pullups 19:20

Chris: M/29/180#/6'1 *subbed tuck pullups 24:42

Harold M/35/225/72" 23:40

Comment #251 - Posted by: Jenniferg at February 22, 2010 7:31 AM

Don't have access to ring and pull-up bar today so:
Three rounds for time of:
75 Squats
25 KS 1.5 pood
Time: 22:22
Good Workout!!

Comment #252 - Posted by: J-F/19/155/5'9 at February 22, 2010 7:37 AM


*RIP Garrett*

*Subbed floor HSPU


Comment #253 - Posted by: Keith M at February 22, 2010 7:53 AM

One of those days that I am glad my gym still doesn't have rings... as Rx'd would have been out of control.

3 rounsd for time:
75 x squats
25 x HSPUs
25 x L-pullups (almost all were strict Ls, just a few "Ns" in the last set)


That felt incredible. What a workout.

RIP Garrett. Prayers and best wishes to your family. We are forever in debt to your service and sacrifice.

Comment #254 - Posted by: Slav 22/m/68"/153 at February 22, 2010 8:06 AM

RIP Garrett

Subbed knuckle pushups and bent knees in pull ups


Excellent workout

Comment #255 - Posted by: Natty at February 22, 2010 8:10 AM

WOD - 27:33 (20% decline ring pushups)

Comment #256 - Posted by: rebar [51y/m/11st01/70"] at February 22, 2010 9:06 AM

As Rx'd: 12:23... yeah right.

Scaled TO HSPU, then got through only 13 or so, then went to HSPU progressions, and the dang thing still took me 30:14.

Tough day.

Comment #257 - Posted by: Ben S at February 22, 2010 9:14 AM

Hardest workout skill wise Ive done in a LONG TIME!

34:10 RXED!!!

Comment #258 - Posted by: Thomas "Dusty" Hyland at February 22, 2010 9:57 AM

30:48 w/ floor HSPU

Comment #259 - Posted by: Jette 40/M/5'11"/175 at February 22, 2010 10:00 AM

Subbed assisted pull-ups and push-ups with feet elevated.


Needed more assistance on the pull-ups than usual. Then my legs felt tired. I even took yesterday off too. I am convinced that with fresher everything I could slice minutes off this time. Heart could take it---muscles were just toast.


Comment #260 - Posted by: Allison at February 22, 2010 10:00 AM

Subbed 50x pushups for ring HSPU


Comment #261 - Posted by: Matt Gilson at February 22, 2010 10:22 AM

Thank you Garrett, Cal, Trish, & sons.

Comment #262 - Posted by: InfidelSix at February 22, 2010 10:24 AM

sub'd HSPU for RHSPU

Comment #263 - Posted by: Ryan at February 22, 2010 11:31 AM

squats 25,20,20,25,20
HSPU 2, 2, 0 (4 attempts), 0 (4 attempts), 0 (4 attempts)
L pull-ups knees bent 6, 6, 6, 6, 4
37 minutes
27/m/160/73" Milwaukee started 2/10/10

Comment #264 - Posted by: Joshua M at February 22, 2010 12:11 PM

Squats 25, 20, 20, 20, 25, 20
RHSPU - 3 attempts
HSPU - 2, 2, 0 (4 attempts), 0 (4 attempts), 0 (4 attempts)
L pull ups - 6, 6, 6, 6, 4
37 minutes

27/m/160/73" Milwaukee started 2/10/10

Comment #265 - Posted by: Joshua M at February 22, 2010 12:35 PM

Rx might be impossible for anyone other than a competitive gymnast

Comment #266 - Posted by: nickPFD at February 22, 2010 12:55 PM

28:23 did it all! If i wasn't a former gymnast and worked a gymnastics gym, I would have never made it.
I wrapped my feet on the straps and fell over almost every HSPU

Comment #267 - Posted by: Brian Smith at February 22, 2010 1:23 PM



hands on floor and feet on smith machine for HSPU
10 L pullups + 15 kipping

first day back after the birth of my son. very excited and very tired.

Comment #268 - Posted by: Matthew at February 22, 2010 1:40 PM

God speed devil dog!

Comment #269 - Posted by: Sgt. Mark Whitener at February 22, 2010 1:47 PM

You don't need to sub for the entire set. Example:

Rd 1, I did 12 HSPU and 13 push ups with my feet elevated using mini push-up bars on the floor, etc.

Dan m/32/5'10"/185/weak

Comment #270 - Posted by: Dan at February 22, 2010 1:51 PM


Comment #271 - Posted by: mikey p at February 22, 2010 1:52 PM


subbed assisted hspu. 29:15

Comment #272 - Posted by: karim at February 22, 2010 1:54 PM

w/u: jump rope, heavy bag, cfwu x 2

scaled to 15 ground hspu's using deck railing for feet assist.
Pullups & squats as rx'd.


Comment #273 - Posted by: crix (39/5'11"/169) at February 22, 2010 2:01 PM

Sub HSPU for ring HSPU.

Comment #274 - Posted by: Thompson m/28/5'8"/135 at February 22, 2010 2:02 PM

thank you for your sacrifice- yesterday hurt but nothing compared to what all our servicemen and women go through! thanks for keeping me motivated to stay strong!

Comment #275 - Posted by: kj at February 22, 2010 2:19 PM

squats as rx'd

subbed 2 rounds of cable incline pushup and last round regular pushups

subbed 3 rounds of pull-ups with 70# assist with various grips


Comment #276 - Posted by: Adam at February 22, 2010 2:30 PM

3 rds of:

75 squats
25 dips
25 pullups


Comment #277 - Posted by: Frank Castle (M/20/6'1''/190lbs) at February 22, 2010 3:04 PM

50 squats
15 L-pullups
all sets broken

Comment #278 - Posted by: surffire at February 22, 2010 3:07 PM

3 Rounds

75 Squats
10 HSPU (Regular)
10 L-Pullups


Tried some ring HSPU prior to the wod. Disastrous and dangerous (alone). Aborted after a few minutes.

Comment #279 - Posted by: Dan D. at February 22, 2010 3:21 PM

Did HSPU on handles to go nice and deep. Otherwise as RX'd

Comment #280 - Posted by: Matt Burritt at February 22, 2010 3:45 PM

Subbed HSPU for RHSPU

Comment #281 - Posted by: bugaloo_shrimp at February 22, 2010 4:23 PM

25:05 did regular hand stands, forgot the rings

Comment #282 - Posted by: Pacers at February 22, 2010 4:26 PM

Warm up-3 rounds of 5 pushups, 10 leg raises, 7 dips and 15 unanchored sit ups.

Subbed HSPU for ring push ups (strict form). Subbed reg pull ups for L. Squats as Rx.

Time : 9:36

Comment #283 - Posted by: Madman75326 at February 22, 2010 4:41 PM


3 rds
50 squats
15 HSPU (knees)
15 strict pull-ups


Comment #284 - Posted by: Fkarcha at February 22, 2010 5:16 PM

subed HSPU w/o rings and leg raises for L pullups = 11:44

Comment #285 - Posted by: holmes11b at February 22, 2010 5:34 PM

subbed HSPU w/o rings and leg raises for LPU = 11:44

Comment #286 - Posted by: holmes11b at February 22, 2010 5:37 PM

Ring HSPUs- 11,9,8 each round

Comment #287 - Posted by: Jesse Emers 24/m/193 at February 22, 2010 5:39 PM

tried this after the 5k. subbed 65# SP for the HSPU (broken into sets), did L pullups the first round, most of the 2nd round, and jumping pullups 3rd round - all broken into sets of no more than 5. SQ broken into sets of 25.

37 min total

Comment #288 - Posted by: CME at February 22, 2010 5:49 PM

37:21. HSPU's killed me.

Comment #289 - Posted by: Sherwood m/21/6'/200 at February 22, 2010 6:07 PM

SUB hspu
SUB 80# pd
SUB ll


Comment #290 - Posted by: Ticotexas M/40/69/150 at February 22, 2010 6:10 PM

Sub Rings HSPU for HSPU

Comment #291 - Posted by: Berridge at February 22, 2010 6:20 PM

Thank you for remembering. This country is loosing a lot of good men. Semper Fidelis! Devil Dog!!!

Comment #292 - Posted by: usmcborgen at February 22, 2010 6:31 PM


sub'd ring HSPU for HSPU


Comment #293 - Posted by: Jeff H at February 22, 2010 6:36 PM

subbed HSPU for ring
and pull-ups with 90# gravitron

Comment #294 - Posted by: solsen57 at February 22, 2010 6:40 PM

subbed modified hspu
1st rnd
rnds 2&3

pullups hurt

Comment #295 - Posted by: illis m/29/160/5'10 at February 22, 2010 6:46 PM

Made several attempts at RHSPU's before starting clock, got a few when in position, but found it difficult to get stable upside down on rings.

So, did mostly floor HSPU, with 5 RHSPU's mixed in per round


Just did max pullup/thruster workout yesterday, so was tired for this.

Comment #296 - Posted by: amped 35/M/190/6' at February 22, 2010 7:35 PM

20100222 1900hrs
WOD100221: "Garrett", Three rounds for time of:
75 Squats
25 Ring handstand push-ups (sub'd HSPUs with feet on chest-height bar)
25 L-pull-ups (sub'd reg PUs)
35:58 = 10:31 + 13:57 + 11:28

Comment #297 - Posted by: AlexR 29/m/94kg at February 22, 2010 7:43 PM

Squats 25, 20, 20, 20, 25, 20
Ring HSPU 2 attemps
HSPU 2, 2, 0 (4 attempts), 0 (4 attempts), 0 (4 attempts)
L pull ups knees bent 6, 6, 6, 6, 4

Comment #298 - Posted by: Joshua M at February 22, 2010 8:33 PM

time 37 minutes

Comment #299 - Posted by: Joshua M at February 22, 2010 8:34 PM

You guys should see Dusty from Culver City CF grind out this WOD.


It's pretty impressive!

Comment #300 - Posted by: Fel Ony at February 22, 2010 8:47 PM

I am a little late to the party on this WOD but I always do the Hero workouts.

Three rounds:
75 squats
75 pushups
25 L-pullups


This is my first post to the actual Crossfit page. I usually just keep track on my dry erase board but I thought it was time to join the online community.

R.I.P Capt. Lawton, we'll keep up the fight, sir.

Comment #301 - Posted by: Jonathon Kenyon at February 22, 2010 8:55 PM

3 rounds for time of:
75 Squats
25 handstand push-ups
25 pull-ups

Comment #302 - Posted by: e5fyrman at February 22, 2010 9:15 PM

modified Angie (pullups to half extension)

Comment #303 - Posted by: ryan 6'/33/185 at February 22, 2010 9:59 PM

Subbed HSPU for ring HSPU. Otherwise Rx'd

Time: 30:19

Comment #304 - Posted by: BRICEJ m/23/164/5'8" at February 22, 2010 10:08 PM

tough getting all those handstand pushups - there was no way I would be getting them on the rings.

.5 miles run at 8.5mph at 2.5% incline
Greg Amundson warm-up
Back Squats - 5X135#, 3X225#, 3X275#, 3X275#

three rounds

75 squats
25 handstand pushups on wall with one abmat in between
25 L-pullups


Comment #305 - Posted by: Neill m/20/5'11"/186 at February 22, 2010 11:10 PM


subbed assisted HSPU and jumping L-PUs.

Comment #306 - Posted by: VooDoo Medic at February 23, 2010 2:22 AM

squats Rx'd
hspu scaled
L=pull ups, about half scaled

Comment #307 - Posted by: jlg m/48/170/5'10" at February 23, 2010 2:41 AM


Comment #308 - Posted by: mjp at February 23, 2010 4:18 AM

Did hspu against a bar


Comment #309 - Posted by: Jacob at February 23, 2010 4:50 AM

3 rounds

50 squats
15 HSPU progressions (against smith machine)
15 L-pullups (palms facing together)


Comment #310 - Posted by: cbecker at February 23, 2010 5:48 AM

True warrior and hero. Cant say enough how I appreciate what our boys/girls are doing for us overseas. Long Live the USA! RIP

Comment #311 - Posted by: Ricardo Henriquez at February 23, 2010 7:41 AM

Three rounds for time of:
75 Squats (1 pood DB swing; knee issue)
25 Ring handstand push-ups (stabliity ball sub)
25 L-pull-ups
(subbed 15)

About 37 minutes

Comment #312 - Posted by: blades at February 23, 2010 8:21 AM

33 minutes
subbed thrusters for HSPU (so I would finish today)
L pullups on gravitron with just a little help, but all sets broken.

Comment #313 - Posted by: matt m/46/65"/154lb at February 23, 2010 9:07 AM

RIP Garrett

Squats as Rx'd
Regular HSPU: 25,15,15
Kip pullups

tough but awesome workout, props to anyone who can do that many ring hspu cause i physically couldn't do anymore

Comment #314 - Posted by: John/m/24/5'7/180 at February 23, 2010 9:21 AM

28:07 as rx'd

Struggling with PUs lately for some reason

Did squats at 50 then 25
HSPU at 15 and 10
PUs at about 5 then sets of three and maybe 4


Comment #315 - Posted by: Cleveland at February 23, 2010 9:59 AM

75 squats
25 pushups w/feet on bench
25 pullups on gravitron 50 lb assist

Comment #316 - Posted by: Shannon at February 23, 2010 10:39 AM

Subbed regular HSPU for ring HSPU. Time=26:45

Great WOD. Godspeed, Tubes. Thanks for all your sacrifices.

Comment #317 - Posted by: Michael m/47/5'9"/175 at February 23, 2010 10:48 AM


Subbed HSPU for ring HSPU, 20:55.

I loved this WOD.

Comment #318 - Posted by: Snodgrass at February 23, 2010 10:55 AM


Comment #319 - Posted by: gary martins at February 23, 2010 11:26 AM

also subbed 50 regular PU for 25 HSPU on rings, injured shoulder

Comment #320 - Posted by: gary martins at February 23, 2010 11:26 AM

Handstand pushups w/3 mats and sweatshirt, kipping pullups

Comment #321 - Posted by: LJH at February 23, 2010 12:24 PM

NOT Rx'd:
Got 6 ring HSPUs and then had to switch to regular HSPUs

I hang my rings in a tree, and the branch i put them on is too high to allow them to hang nearly to the ground, so i had to go from support and flip myself upside down and configure/contort my legs in some manner to allow them to balance me whilst not creating so much friction that i couldn't push myself up. Needless to say, the effort and time it took to do this was simply impractical for a WOD.
To my surprise as soon as i tried to go to regular HSPUs i was already smoked from trying them on rings.
All in all, i really sucked at this WOD and am super disappointed. The only thing i was truly competent at were the air squats.
Okay, i'm done crying.

Comment #322 - Posted by: Eric Gohl 23/5'10/163 at February 23, 2010 12:38 PM


took an old jiujitsu belt and hung it at the middle of the pull up bar and halfway down put my foot in it grab the rings and did it ...it was more of a inverted ring pushup but a good sub i think ..whole lot of fun

Comment #323 - Posted by: acie at February 23, 2010 1:41 PM

scaled to just normal HSPU


Comment #324 - Posted by: jamie/31/m/175/5'11" at February 23, 2010 2:41 PM

One of the hardest workouts I've done for a long time. Used blue band on ring hspu for first two rounds then normal hspu for last round. THe thing about doing an extra hard exercise is when you scale back a little the tough exercise that once was is a little easier. 20.08

Comment #325 - Posted by: Mick Lane CFCC at February 23, 2010 2:52 PM

this was nearly impossible for me, in fact, i couldnt finish, i hate making excuses, but i am just getting into this and using this excuse makes me feel like less of a pansy..

2 rds. 75 squats
2 rds. 50 pushups subbed for ring pushups
2 rds. 10 L-pull ups

after that last round i nearly yacked, so that ended this WOD for me

Comment #326 - Posted by: Tim at February 23, 2010 3:28 PM


HSPU's on handles.

Comment #327 - Posted by: Brandon Burritt at February 23, 2010 3:57 PM

3 rds
75 sq
25 ring pus. W/Kip


Comment #328 - Posted by: Blutke at February 23, 2010 4:17 PM


Comment #329 - Posted by: BlackCatX-Fit at February 23, 2010 5:52 PM


subbed wall hspu's


Comment #330 - Posted by: Panger at February 23, 2010 6:10 PM

Scaled HSPU and PU for this one.

SQ: x75
HSPU: x25 (normal against wall)
PU: x25 (strict)
3 rounds, 29:37

Comment #331 - Posted by: Harpo m/42/5'7" at February 23, 2010 6:38 PM

24:38 as Rx

Comment #332 - Posted by: Chandler W at February 23, 2010 9:14 PM

M/24/155 GregAwu

3 rounds:
75 squats
25 self-supported (in cage, toes on oly-bar) ring HSPU
25 L-pullups

30 minutes.
Concentrated on form versus time.

Comment #333 - Posted by: Y. Zhou at February 23, 2010 9:16 PM

cfwu x 3(1 pu/round)

not Rx


subbed hspu with 5" padding under head for ring hspu
did 3,4,3 L pu's. rest were kipping and made up difference by doing horizontal leg raises.

Comment #334 - Posted by: Darren, Pasadena, CA, 38m/5'10"/225lbs at February 23, 2010 9:24 PM

HSPU w/o rings.

Comment #335 - Posted by: 42elysium at February 24, 2010 3:33 AM

hspu squat rack assisted
pullups were 1 leg up bent

Comment #336 - Posted by: Chris R at February 24, 2010 3:50 AM

Subbed regular HSPU for Ring HSPU
otherwise as rx
RIP Garrett

Comment #337 - Posted by: DPrice33/m/5'11"/215 at February 24, 2010 5:32 AM


subbed steeply declined push ups for hspus
subbed dead hang pull ups for L-PU's


Comment #338 - Posted by: wade at February 24, 2010 5:47 AM

Sub ring push-ups and tuck pull-ups:

Comment #339 - Posted by: marcengine2 at February 24, 2010 6:30 AM

subbed as noted:

3 rnds

75 squats
25 feet on 5' bar hspus
25 (as many dead hangs as i could, then assisted pullups)


Comment #340 - Posted by: berts (6/41/180/M) at February 24, 2010 6:35 AM

inverted pushups were done on rings but with my stomach facing the wall and my feet hooked on the roof of a building (assisted). i did 25-18-15 for the inverted pushups, everything else was as rx'd

TIME - 47:48(PR)

Comment #341 - Posted by: smithwick's at February 24, 2010 6:36 AM

17:35 (sub'd elevated HSPU's)

Comment #342 - Posted by: Seth H. at February 24, 2010 9:16 AM


subbed regular HSPU


Comment #343 - Posted by: Corey at February 24, 2010 10:24 AM

subbed regular HSPU


Comment #344 - Posted by: jared M/32/6'0"/194 at February 24, 2010 12:39 PM

42 minutes.

Subbed regular HSPU, but set up elevated steps on either side for my hands to get better range of motion and make it more difficult. First round was the hardest trying to get used to the HSPU's on the steps, but after that it was a bit easier and I was able to string more of them together. Squats all unbroken, and L-Pulls were a bitch as usual, but broke them up to make it manageable.

Comment #345 - Posted by: clark at February 24, 2010 1:09 PM

28 y/o male, 5'8", 177 lbs

As Rx's 29:34.

17 years of gymnastics, competed in college. I might have done 75 total ring handstand pushups in that 17 years.

First two sets had legs touching the insideof the straps. Last set was really rough, had to wrap the legs around the straps and cheat a little and on the last few had to use the straps to help me up.

Would love to see if anyone did the workout without touching the straps or keeping their feet inside the straps the entire time.

Comment #346 - Posted by: Mitch at February 24, 2010 2:47 PM



Shoulder press/PP 95#
Tuck PUs


Comment #347 - Posted by: Chas at February 24, 2010 2:55 PM


coming off being sick for the past couple of days.

3 rnds:
75 squats
20 HSPU's about 4" from head to floor, not one of my strengths)
20 jumping L pullups/kipping

could have done 25 on the HSPU's and Pullups. didnt want to over do it after being sick for a week.

Comment #348 - Posted by: JBreakey m/18/5'11"/165 at February 24, 2010 3:30 PM


Comment #349 - Posted by: JBreakey m/18/5'11"/165 at February 24, 2010 3:30 PM

Ran out of time for this WOD today, so I only got 2 rounds in before I had to leave the gym. Definitely need to work on my HSPU's.

2 Rnds:
75 squats
25 HSPU's
25 L pull-ups

Time: 27:06

Comment #350 - Posted by: Daniel B at February 24, 2010 3:47 PM


26.12 through 2 rounds plus 85 reps.

Comment #351 - Posted by: kettlehell at February 24, 2010 4:29 PM

Modified Garrett:
25x squats
10x modified pushups
10x inclined pushups

J: 9:02

75x squats
25x pushups
25x elevated pushups

G: 10:59

Comment #352 - Posted by: G and J at February 24, 2010 5:10 PM

Modified Garrett

25x squats
10x modified pushups
10x inclined pushups

J: 9:02

75x squats
25x pushups
25x elevated pushups

G: 10:59

Comment #353 - Posted by: G and J at February 24, 2010 5:12 PM

WOD "Garrett"
3 rounds for time of:
75 squats
25 s/p @42.5kg(wasnae allowed to go upside down,or i'd've got slapped again !)
25 l-pull-ups

s/p took forever !
cln pulls from the hang,d/l,b/s,s/p too .

Cal #171 i can feel your pride from the other side of the world.

Comment #354 - Posted by: Pedro Barrera,Scotland at February 24, 2010 5:57 PM

Subbed 15 L-pullups and 25 regular HSPU


Comment #355 - Posted by: Govervich at February 24, 2010 6:10 PM

Great to "see" you here! For those who passed over his short post, Hern did so much more than "just bring Garrett home." It's far too personal to post here but let me just say Hern is also a personal hero for the "band of brothers" type love he showed my son who was also his friend. Garrett had nothing but kind words for this fine man. Hern is an outstanding Marine and a Great American.

No one else will ever know what you did for Garrett, Hern--but I do--and I will never forget that. Again, from the bottom of my heart, thank you. God bless you brother and Semper Fi. Cal

Comment #356 - Posted by: Cal at February 24, 2010 6:21 PM

31:23 HSPUs were not full ROM.

Comment #357 - Posted by: greg 6'4"/216/38 at February 24, 2010 6:48 PM


6 min.

subbed assist pull-up (70), regular pushups

Comment #358 - Posted by: Ashley at February 24, 2010 6:52 PM

I haven't learned how to CrossFit effectively while traveling; I've been on the road non-stop the last three months.
Oh well, no excuses.
Today's WOD is way beyond me, I just practiced the moves and ran a lot afterward.
2 rounds of practicing -
50 Squats
15 HSPU (no rings)
10 Standard Pull Ups
... followed by lots of sit-ups and L-sit holds and a few shoulder presses.

Last, but certainly not least, God Bless the Lawton family!
You and your Marine have my gratitude!

Comment #359 - Posted by: Augustus at February 24, 2010 7:02 PM

subbed anchored hspu and 15 L-pullups


splits were ~ 4,8,7 minutes

Comment #360 - Posted by: Callum at February 24, 2010 8:15 PM

Had to sub regular hspu's, 29:19

Comment #361 - Posted by: Troy at February 24, 2010 9:08 PM

75 squats
HSPU with instep on smith bar
Regular pull-ups
Thank you to all the men and women that have served and are serving now, I'm in your debt.

Comment #362 - Posted by: Sherwood Sr 48/210 at February 24, 2010 10:36 PM

Your journey will be never-ending, but time and prayer (and exercise!) will help. I lost my wife one and a half years ago, and she too was part of something bigger than herself - daily farm girl, ob-gyn, wonderful mother to our two sons, 11 and 9 now, everyone's best friend - I look back a lot and realize how blessed we all were to have had her here with us, even if it was abbreviated. The gym has been, and still is, therapeutic for me - even if you can't do the routines(you may be able to knock 'em out!), incorporate the principles into your workouts - multi joint sets, varying things each day, rest days for meditation and quiet times - that's what i enjoy about cross-fit -
Hang in there, girl. I know if you're a military family, you guys are strong, and you'll make it. Just keep moving forward and let those little boys know what a GREAT man their father was.
Take care and God bless,
Kirk Fee, MD

Comment #363 - Posted by: Kirk Fee at February 25, 2010 5:00 AM

25 squats
20 supported hspu
20 L-pullups

3 rounds

Comment #364 - Posted by: bruce at February 25, 2010 12:03 PM

sub hspu for rhspu
sub 25 strictpu & 25 L raises for 25 lpu

Comment #365 - Posted by: mrd m/25/5'10"/195 at February 25, 2010 12:07 PM

75 squats
50 push ups
25 pull ups

Comment #366 - Posted by: mikes at February 25, 2010 12:20 PM

20:54 did ring handstand pushups with feet on the top of a 6 foot ladder, and sloppy L-pullups

Comment #367 - Posted by: jbark60 at February 25, 2010 2:09 PM

Standard HSPU, not sure I could have done this on rings. HSPU still took the bulk of the time.

Comment #368 - Posted by: Doug at February 25, 2010 4:30 PM

that was horrible

I sub'd ring dips for the ring handstands (the thought of doing 75 ring handstand push ups is pretty funny to me)

I also sub'd normal pull ups for L pull ups half way through the first round


clearly have work to do on my ring dips - I was doing them in singles after about 8 reps of each round.

Comment #369 - Posted by: nick in sydney 38/6ft/85kg at February 25, 2010 4:53 PM

Sub'd regular HSPU. 18.56

Rest in peace Garrett and may God bless your family

Semper Fidelis

Comment #370 - Posted by: M. Honcho M/31/5'10/170 at February 25, 2010 5:27 PM


Done Thursday.

75 Squats
25 HSPU (Toes on Bar)
25 PU
25 Abmat SU


Comment #371 - Posted by: bingo at February 25, 2010 6:08 PM

as rx'd:

Had birch hold my legs and feet as I did hsrpu'd for the 1st time. They were very challenging as I thought they would be.
My l-pulls weren't very good towars the end!


Comment #372 - Posted by: al deezy (32-m-155) at February 25, 2010 7:04 PM


Self Scaled

Three rounds for time of:
50 Squats
15 Ring handstand push-ups (HSPU on high bench)
15 L-pull-ups (was dong in singles towrds the end)

Comment #373 - Posted by: JT at February 25, 2010 9:20 PM

subbed reg wall assist hspu


Comment #374 - Posted by: mtvet/45/220/6' at February 26, 2010 9:15 AM

@ the gym

handstand pushups no rings
rest as Rx'd

wod was good and tough but
had to share pullup bar with others
in the gym

Comment #375 - Posted by: N_Rahim 28/m/150# at February 26, 2010 1:00 PM



Three rounds for time of:
75 Squats
25 Ring handstand push-ups... scale to HSPU to 3 inch rubber plate
25 L-pull-ups

rnd 1= 5:12...2= 6:58...3=7:45 total 19:45.

A good effort, better with HSPU, 1st rnd of squats were unbroken after that... everything was broken :-)..

Comment #376 - Posted by: Matt A at February 26, 2010 3:00 PM

subbed HSPU, no rings


Comment #377 - Posted by: Jon-David at February 26, 2010 4:09 PM



Comment #378 - Posted by: shell at February 27, 2010 3:32 AM

24:50, subbed HSPU for ring HSPU.

Comment #379 - Posted by: BrianG at February 27, 2010 8:03 AM

Theresa: 28:41 (scaled!)
scaled w/ knees on box for Ring HSPU thinking this wouldn't be so bad - Holy $#&t! Did amrap of ring HSPU (13/5/5)then finished w/regular HSPU. Scaled l-pullups with slight kip to get movement started. Needs work, scaled to 15 reps v. 25. Next time remember spotter for Ring HSPU.

Comment #380 - Posted by: Mark & Theresa at February 27, 2010 4:59 PM



hung. over.

first shoulder specific exercise since i fell on my ass

Comment #381 - Posted by: stinker [27.m.165#] at February 27, 2010 10:09 PM

Thank you for your service Captain. You will always be remembered in the Cross Fit community and from your fellow military members. God Bless you and your family.

Subbed HSPU's instead of ring HSPU's
Everything else as RX'd


Comment #382 - Posted by: rob at February 28, 2010 9:45 AM

Completed Friday night 2/26/10.

Scaled to:
Wall HSPU.

"Mrs. Miyagi"
Scaled to:
Jumping pull-ups (standing on 10.25" box)
Wall HSPU (3" block on the ground)

Comment #383 - Posted by: Miyagi 30/m/168# at February 28, 2010 11:59 AM

sub regular hspu - no rings


Comment #384 - Posted by: MikeyPaul/m/28/170/5'8" at February 28, 2010 12:41 PM

Three rounds for time of:
75 Squats
25 Standing Shoulder Press (155 lbs. for Round 1 and 135 lbs. for Rounds 2-3)
25 pull-ups



Comment #385 - Posted by: Kent at March 1, 2010 12:01 PM

three rounds for time
75 squats
25 hand-stand pushups
25 pull ups

33 ins


Comment #386 - Posted by: Dineshka at March 2, 2010 4:52 AM

Missed -- Sick.

Comment #387 - Posted by: Bphantom at March 2, 2010 5:13 AM

Subbed HSPU


Comment #388 - Posted by: Wayne at March 2, 2010 5:45 AM

Scaled to 50 squats, 15 self-assisted HSPU's & 15 L-pulls w/ knees up. L-pulls ate all my time going only 2 at a time. Next time go w/ self-assisted ring HSPU's on a decline (not completely inverted).

Comment #389 - Posted by: Mike Scott M/43/5'10"/215 at March 2, 2010 9:31 AM

75 Squats
25 Lpus


Comment #390 - Posted by: jayman_cf at March 2, 2010 10:21 AM

subbed regular HSPU for ring mounted one's. I tried and fell, so I knew I was not ready.
still working on the full extension downward for the L-PU, so this time would not count at a competition...

Comment #391 - Posted by: tucks at March 2, 2010 1:28 PM

3 rounds:

75 air squats (25,20,20,10)
25 hspu
25 L pullups

27:03 03/02/2010

Comment #392 - Posted by: johnathon in seattle 28/5'8/162 at March 3, 2010 12:52 AM

3 Rounds:

75 Squats
25 Ring Dips
25 L Pullups


God bless you Capt. Lawton.

Comment #393 - Posted by: Jon/M/28/5'9/160 at March 3, 2010 7:21 AM

CFWU-3. 12 pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
15:25 w/just squats & L PU. Need to go faster on squats.
Worked on ring HSPU. Not for time. Struggle but got a good kick up at end. Got 5 one time & 4 next w/very arched back.

Comment #394 - Posted by: jrm at March 3, 2010 6:16 PM


Three rounds for time of:
75 Squats
25 Ring handstand push-ups SUB Ring push-ups
25 L-pull-ups


Comment #395 - Posted by: Louis Herrera 51 70" 178 at March 3, 2010 8:44 PM

regular HSPU's.


Comment #396 - Posted by: jonfaiella at March 4, 2010 6:11 AM


Only able to do 10 HSPU's on rings - First time trying; need to practice at home

* Subbed regular HSPU's and ring PUs (alternating sets of 5) *


Comment #397 - Posted by: Richie D. at March 4, 2010 2:39 PM

Did this at home so subbed regular HSPU and skipped the L pull-ups.


Comment #398 - Posted by: Casey at March 4, 2010 4:04 PM



60 squats
15 115# shoulder press
15 pullups


Comment #399 - Posted by: AST at March 5, 2010 7:04 AM


3 rounds for time: 15:55

75 squats
15 HSPU (last 19 were negatives)
15 pull-ups

Comment #400 - Posted by: Anthony Rubino at March 5, 2010 7:52 AM


as rx'd
82:00(PR)*got the mat burn on my forehead to prove it(due to slipping out of the rings)

Comment #401 - Posted by: Francis Vu Nguyen at March 7, 2010 6:58 PM

1 round only, and subbed push-ups for HSPUs


Comment #402 - Posted by: Manchild at March 8, 2010 5:32 PM


subbed HSPU on floor for ring HSPU


Comment #403 - Posted by: MoGreene at March 11, 2010 10:53 AM

subbed ring pushups
12 - z pu

time - 21:00

Comment #404 - Posted by: bookworm at March 13, 2010 5:42 AM

Finally did this WOD:
At globo: WU then BSx5:135-185-225-275
BSx10, 3sets CFFB SWOD:
335x6(:45 rest)x4 (3:00 rest)
335x5(:45)x5 (3:00)

Depth not too great.

Then at CF Aug, Garrett as rx'd on rings:
8:40, 8:46, 9:33

27:01 as rx'd


Comment #405 - Posted by: brian p at March 15, 2010 7:36 PM

34 yom in keto.

Did 50 squats
20 hspu
20 ugly kipping l pullups


Comment #406 - Posted by: kgw at March 18, 2010 10:57 AM


1 mile run wu

Did 50 squats
20 Pike pushups
20 kipping pullups X 3


Comment #407 - Posted by: Speedster at March 19, 2010 1:55 PM

75 squats
25 hspu
25 L pull ups

Did HSPU instead of ring ones.
rnd 1 - did the 25 L pull ups broken
rnd 2 - did the 25 L pull ups broken
rnd 3 - did half L and half kipping.

Comment #408 - Posted by: chaps at April 9, 2010 8:50 AM

I knew Capt Lawton and he was a great man. It has been two years since he was taken from us an he is missed. Semper Fi sir!

When I do this it RX. He sacrificed and so will I.

Gunny Allan

Comment #409 - Posted by: Aaron at August 3, 2010 6:04 PM

2 round raised feet ring push ups

Comment #410 - Posted by: dcyn at June 20, 2011 6:50 PM


no subs

Comment #411 - Posted by: Nick Benavides at August 29, 2011 11:10 AM

Garrett's dad and fellow Marine officer/prior enlisted type here. Thanks for all of the kind words about my son. He was the finest person I ever knew and the only man younger than me I ever looked up. He was a fabulous son, best friend, and a great husband, father, and a superb Marine. I miss him every day and couldn't me more proud of him for the life he lived and the way in which he gave it. Semper Fi, Big G. Love you--Dad

Comment #412 - Posted by: Cal at November 4, 2012 2:36 AM
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