July 5, 2010

Monday 100705

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Rob Orlando 24:19. Post time to comments.

RonaldLuceHero_th.jpg

Enlarge image

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Posted by lauren at July 5, 2010 5:00 PM
Comments

R.I.P and sick wod!

Comment #1 - Posted by: Ryan Warkentin at July 4, 2010 5:01 PM

so sad-- another hero WOD

my heart goes out to these families and rip bro

Comment #2 - Posted by: playhard at July 4, 2010 5:03 PM

A true Patriot. God bless you're family.

-I almost purchased a vest at Dicks the other day, but thought "nah, I won't need it anytime soon"

Comment #3 - Posted by: KL at July 4, 2010 5:06 PM

RIP. As rx'd...24:16.

Comment #4 - Posted by: rob orlando at July 4, 2010 5:13 PM

sounds fun. subbing backpack w 25 lb plate for vest.

1 kilometer = 0.621371192 miles

Comment #5 - Posted by: stan at July 4, 2010 5:14 PM

A vest at Dicks? Seriously? You might as well get a barely there too. Save your cash and get a BOX vest.

Comment #6 - Posted by: Jacob at July 4, 2010 5:15 PM

Vest comment : I meant you might as well buy a Barbell at Dicks. Text entry corrected to barely.

Comment #7 - Posted by: jacob at July 4, 2010 5:19 PM

Jacob,

You have the box vest?
I've been looking to pick one up. Almost ordered one last week, wish I would have now.

Comment #8 - Posted by: tooljunky at July 4, 2010 5:24 PM

God Bless You, Captain. RIP
De Oppresso Liber

Comment #9 - Posted by: Skip Chase at July 4, 2010 5:34 PM

This was local, http://news.yahoo.com/s/ap/20100703/ap_on_re_us/us_florida_officers_shot

how do we request a hero wod for them?

Comment #10 - Posted by: Andy at July 4, 2010 5:36 PM

I have a box vest and it's awesome. I got it from roguefitness.com. I would just recommend wearing something underneath it when running. I had some chaffing. It didn't happen when I did a heavy Cindy but when i ran I noticed it a little more.

Comment #11 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 4, 2010 5:53 PM

sweet god almighty.

Comment #12 - Posted by: leon at July 4, 2010 5:54 PM

God bless Capt. Luce and may he rest peacefully. May his family know that others appreciate what their loved one fought for, & may they continue to find peace and healing as they carry on.

Unfortunately this workout is logistically not do-able. Gonna have to wing it.

Comment #13 - Posted by: MDMelissa 46/5'4"/116? at July 4, 2010 6:28 PM

#10 Andy,

I was good friends with Jeff Kocab and his wife Sara. So sad, it has hit us all hard. My father owns a restaurant that is doing a fundraiser for Sara in Lansing (Sara and Jeff met here years back) if any crossfitters are in the Lansing area and are interested in being there.

For more information go to http://www.ponderosalansing.com and click on the Facebook link.

Love you both Jeff & Sara and the world was robbed of a true hero and wonderful human being who will forever be missed

-Kevin

Comment #14 - Posted by: Kevin H. M/27/5'10/180 at July 4, 2010 6:53 PM

Ron was a classmate of mine at Valley Forge Military Academy & College. I am so proud and humbled that CrossFit chose my classmate, friend, and comrade in arms. I cannot wait to get a bunch of Valley Forge Alumni that knew Ron, together to do this WOD. Thank you CF, you could not have chosen a finer individual to name a WOD after. Semper Fidelis.

Comment #15 - Posted by: Charlie at July 4, 2010 7:04 PM

I got a vest from Dick's that's adjustable from 1lb to 40lbs. It's great and hasn't givien me any problems. Don't knock it 'til you try it.

De Oppresso Liber

RIP Ron

Comment #16 - Posted by: Ben at July 4, 2010 7:27 PM

I like the looks of this WOD. I have been practicing muscle-up progressions and I am almost to the real thing.

Is there such thing as a jumping muscle-up in the progressions? I think that would be my next logical step before doing an actual muscle-up.

Comment #17 - Posted by: Finley m/28/5'11"/188# at July 4, 2010 7:31 PM

Jumping muscle-ups is probably a good idea. I have done them a few times when the WOD calls for more muscle-ups than I can do as Rx.

Comment #18 - Posted by: Ben at July 4, 2010 7:36 PM

Rest In Peace Captain.

On vacation in VT and will have to make up "Luce" upon returning home next weekend.

Comment #19 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at July 4, 2010 7:42 PM

Fair winds and following seas on your journey warrior!

Comment #20 - Posted by: Apolloswabbie 72.5 209 46 yoa at July 4, 2010 7:54 PM

I will give everything I have in your honor, Captain Luce.

Comment #21 - Posted by: Brent at July 4, 2010 7:59 PM

This looks like quite the challenge. I will do my best in Luce's memory.

I have a 10lb vest, so that will have to do. :-)

Comment #22 - Posted by: Nathan at July 4, 2010 8:14 PM

40/m/172
wearing 30# vest
1K Run
10 Muscle-ups
100 Squats
time: 31:49

was too lazy to adjust my vest

Rest In Peace Captain.

Comment #23 - Posted by: RF_Guy at July 4, 2010 8:56 PM

Humbled by your service and sacrifice.

39:20 rxd.

Comment #24 - Posted by: J.Hobart at July 4, 2010 9:20 PM

Rest In Peace, brother.

36:53 rx'd

Comment #25 - Posted by: JAMO at July 4, 2010 9:32 PM

RIP brother.

Comment #26 - Posted by: Don Clarkson at July 4, 2010 10:27 PM

#22/Yo/DBAY012@yahoo.com:

Do you realize that what you said is more than a little offensive?
I know you are the same person that got kicked off of the SealFit website on June 10th for vulgar racist comments.
Please do not continue this here, and especially not when talking about a fallen hero's family.

Comment #27 - Posted by: Adam Stevenson at July 4, 2010 10:30 PM

RIP Luce. Not many guys are triple tabbers(SF, Ranger, Airborne). You were a STUD!

Comment #28 - Posted by: PB at July 4, 2010 10:43 PM

RIP

Comment #29 - Posted by: hai tu at July 5, 2010 12:24 AM

Crossfit Torii Beach Okinawa

Adam - 38:28 rx'd

Comment #30 - Posted by: AdamL at July 5, 2010 1:47 AM

RIP, Capt Luce. May the fond memories of your life comfort your family and bring them peace. Your sacrifice is not in vain and will never be forgotten.

Comment #31 - Posted by: Ed at July 5, 2010 2:00 AM

As Rx'd - 40.45.

Brutal WOD - long and hard.

Comment #32 - Posted by: Brad in Melbourne at July 5, 2010 3:34 AM

Shara/30/F/68/138
Scaled to the following:
3 Rounds for Time of:
50 Double Unders
15 Green Band Pull Ups/15 Green Band Ring Dips
100 Squats

Round 1: 08:50.83
Round 2: 9:07/18:02.21
Round 3: 8:57/ 26:59.21

Tim/Champ: Saturday's workout, results there.

Comment #33 - Posted by: Tim/35/M/70/172 at July 5, 2010 3:44 AM

Rest in Peace, brother, to you Luce- you were a professional. Best wishes to your family for honorably carrying the burden of the ultimate sacrifice a family can make for its nation.

Comment #34 - Posted by: Tim/35/M/70/172 at July 5, 2010 3:47 AM

RIP CPT Luce

m/31/5'8"/170

- 1km run with 25lb IBA vest
- 20 pullups with 25lb IBA vest
- 20 dips with 25lb IBA vest
- 100 squats with 25lb IBA vest

Couldn't do muscle ups, even without vest so doubled pullups & dips

13:55

Comment #35 - Posted by: Adam Hamm at July 5, 2010 4:26 AM

42/m/176cm/73kg

As rx'd

43:23

Used 20 pound packpack instead of vest.
Muscle-ups went one by one in a slow but steady pace. After I missed and repeated rep 2 I wasn't sure if I wouldn't dump the packpack at some point. Now I'm happy I didn't.
Squats went unbroken.

Comment #36 - Posted by: Memuc at July 5, 2010 4:36 AM

I gotta look into that BOX vest. I tried a backpack with 2 10 lb plates but it started to swing as I ran -- really threw me off.

2 rounds w/o the vest in 40 min.

Second WOD I've ever done.

I havn't been this close to vomit in a while. ;)

Comment #37 - Posted by: Griffin at July 5, 2010 5:29 AM

RIP

"Do Not be confused nor forget, the red in Our noble Flag commemorates spilled Human Blood."

-J.P.C. aka Moises

Comment #38 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at July 5, 2010 5:48 AM

RIP Ronnie
God Bless your family.
I grew up with Ronnie, didn't even know that this happened. I will give this my all tomorrow for you brother.

Comment #39 - Posted by: Andoryu in Japan M/32/6'/180 at July 5, 2010 5:52 AM

24/m/180
Burgener w/u
Clean: 205(f)- 205 - 205
Bench: 245 - 255(f)
Shoulders too sore for OHS
Front/back lever work

Comment #40 - Posted by: Julian at July 5, 2010 6:05 AM

3 rds:
1K run
30 pull ups
30 dips
100 squats

49:37

m/25/5'10"/185

dojo--afghanistan

Comment #41 - Posted by: Pat King at July 5, 2010 6:09 AM

33:29
1/2 mile run and 4:1 pull-ups & dips

Comment #42 - Posted by: Tyler Scott at July 5, 2010 6:16 AM

di opresso liber... rip brother.
26/m/150 39:29 (jumping muscle ups)

Comment #43 - Posted by: matt at July 5, 2010 6:17 AM

Three rounds for time of (no vest):
1K Run
30 pullups
15 bar dips
100 Squats

41:13

Comment #44 - Posted by: jeglit (m/38/6'4"/220) at July 5, 2010 6:32 AM

guys... i keep getting an error malware warning when trying to visit crossfitfootball website... anyone know why? is that site not safe at the moment?

Comment #45 - Posted by: Brandon H at July 5, 2010 6:33 AM

Had the first monsoon rain of the season. We always do the WODs outside so we did heavy dead lifts, one of only a few exercises we have room to do inside.

Vijai Raj BW 60kg
120 kg

Gautam BW 60kg
115kg

Bachendra 65kg
122kg

RIP Captain Luce

Comment #46 - Posted by: rashmi at July 5, 2010 6:37 AM

RIP Luce...Your family is in our prayers. A simple thanks does not say enough for Your Service and Sacrifice. COMMENT #22...You are a disgrace!!

Comment #47 - Posted by: Scott L. at July 5, 2010 7:06 AM

CFSB Day#15
Back Squat
3x5

235x5, 245x5, 255x5(PR by 10#..still way off of “OLD” PRs..but what can you do injuries suck!..at least its going up again…)

Metcon 15 min or less:

1 Rounds of Cindy/ 1 Clean & Jerk
2 Rounds of Cindy / 2 Clean & Jerk
ETC..

Total: 7 Rounds of Cindy / 7 Clean & Jerk

That was a fun WOD but the heavy squats mixed in with rounds of Cindy and C&J just killed me..but fun!

Skill:

Practice Ring HSPU….again!!

Will do “Luce” possibly this week if I can fit it in…or wait until I am done with CFSB…either way I will honor “Luce”.

Comment #48 - Posted by: Memmnoch at July 5, 2010 7:22 AM

as rx'd w/ 20lb pack

33:26

Comment #49 - Posted by: joecam M/35/190 at July 5, 2010 7:27 AM

27/f/110

16lb vest
3 rounds
1 km run
sub 40 pullups and 40 dips per round
(4 pullups; 4 dips for every muscle up)
100 squats
37:43

Comment #50 - Posted by: SPB at July 5, 2010 7:29 AM

R.I.P.

Does aynybody know the standard width between a pair of gymnastic rings ?

Respect
Evert

Comment #51 - Posted by: Evert at July 5, 2010 7:42 AM

#52, Evert;

Standard separation is 50cm apparently.
http://en.wikipedia.org/wiki/Rings_(gymnastics)

Comment #52 - Posted by: JonK at July 5, 2010 7:50 AM

For some reason, Crossfit Bismarck called for a 1 mile run instead of a one kilometer run!!!

So: Luce w/ Rx plus:
44:46

Comment #53 - Posted by: matt at July 5, 2010 7:52 AM

F/35/187#
Crossfit South Bend,IN

Didn't do it wiht the 20# vest
1mile run
20 pull ups
20 ring dips
50 squats
45:42
Killer workout for me because I am new to this.
New PR front squat 130#

Comment #54 - Posted by: melanie at July 5, 2010 8:05 AM

Misread, did 3 1-mile runs, no vest:

37:23

Comment #55 - Posted by: amped 35/M/190/6' at July 5, 2010 8:13 AM

Thanks Jon

Comment #56 - Posted by: Evert at July 5, 2010 8:19 AM

3 rounds (no vest)

1k run
30 pushups
18 pullups
100 squats

39:33

Comment #57 - Posted by: Beemer (f/39/5'4"/125) at July 5, 2010 8:24 AM

Subbed jumping Muscle-ups for muscle-ups,

Subbed backpack with 4 casebooks for vest =20 lb.


39:04

Comment #58 - Posted by: ETJD at July 5, 2010 8:25 AM

36:21
*Wore a backpack with 20 lb. for the run and the squats, tried 1 muscle up with it on and realized it was not gonna happen more than a couple times. I need to practice those weighted, it makes then unbelievably harder.

Thank you Captain Luce

Comment #59 - Posted by: B. Noyce at July 5, 2010 8:27 AM

RE to Comment #46:

Very interesting...my computer received "Norton Antivirus blocked an attack on your computer" messages when I tried to access CFE and Sealfit sites...

Comment #60 - Posted by: J.T. at July 5, 2010 8:41 AM

No vest, muscle-up progressions (toes on a box from bottom through transition to dip), 75 squats.

39:49

RIP Captain Luce

Disgraceful comments are made by those who only seek attention...do not give it to them.

Comment #61 - Posted by: Dilgen at July 5, 2010 8:51 AM

38:33 RIP

Comment #62 - Posted by: KB 24/5'10/197 at July 5, 2010 8:52 AM

Don't have a workout vest, so I wore my flak jacket with sappy plates.

Did the same thing as #49, 40 pullups and 40 dips per round instead of muscle ups. Couldn't get passed 3 with the weight.

36:30.

R.I.P. Captain Luce.

Comment #63 - Posted by: BDB at July 5, 2010 8:57 AM

26/m/5'11"/210ish
RIP Luce

52:30...my ego told me I could do weighted muscle ups for reps (I've done 1 or 2 before, but never 30). 3 fails and a bloody nose/lip later I caved and scaled...runs and squats weighted with 20# backpack, muscle ups unweighted.

Comment #64 - Posted by: Nickosaurus at July 5, 2010 9:09 AM

Subbed Beach Fit on Myrtle

100 burpees
100 sit-ups
100 double-unders

For time

23:34

Comment #65 - Posted by: luv2kickit at July 5, 2010 9:11 AM

35 yom 215 bwt

wod (scaled)
3rds of:
1k run
10 jumping muscle ups (rings 3 inches above head)
100 squats
time: 28:53

R.I.P. Captain Luce and my prayers go out to your family.

Comment #66 - Posted by: brian t at July 5, 2010 9:15 AM

29:14

run & squats w/ vest
muscle-ups w/o vest

Comment #67 - Posted by: PgM (m/34/5'7"/150) at July 5, 2010 9:23 AM

This is my brother-in-law; Ron Luce. Last day I saw him was one year ago today. I love you Ronnie! and AWESOME JOB to those doing the workout

Comment #68 - Posted by: Erin Luce at July 5, 2010 9:33 AM

I cannot be more honered to have called Captain Ron Luce part of my family. Exactly one year ago this holiday weekend we spent the day by the pool enjoying Ron and his wife Kendahl and daughter carriie. Little did I know that was going to be the last time I would ever see Ron. This "Superman" was an amazing father, loving husband and the proudest of his country. I also feel privileged to be part of the Crossfit Community that does so much for the recongnition of fallen heroes and raising money for injured vets. Thank you Captain Ron Luce, This WOD is surely one to remember! Can't wait!!

Comment #69 - Posted by: Brian Esko at July 5, 2010 9:35 AM

R.I.P. officer luce

Comment #70 - Posted by: brian t at July 5, 2010 9:38 AM

wod at CrossFit Hilton Head
5 rounds
40 dus
30 Box Jumps 24'
20 KB swing 1.2 pood

17:14(pr)

Comment #71 - Posted by: Jonblaze at July 5, 2010 9:47 AM

29:49

Assault pack with 25 pounds. I had to look up what a muscle up was. Now my legs feel like Jello (registered Trademark). I love you Ronny. -SKI

Comment #72 - Posted by: Mark Brodzinski at July 5, 2010 9:48 AM

30/M/138/5'10

Back from Vacations took 8 days off to drink beer and to eat bad stuff.

1ST Round as RX'D
2ND Round everything as RX'd exept, MU's(9 MUs with the vest, 1 MU without the vest)
3RD round everything as RX'd exept the MUs, MUs were without the vest. after 5 or 6 attempts with the vest on the third round, I was spent, so did the 3rd round without the vest)

Final time was 61 Minutes and 32 seconds. Nice WOD. RIP.

SANTI

Comment #73 - Posted by: SANTI at July 5, 2010 9:51 AM

age 20 bw 170

28 mins flat with no vest

otherwise as rx'd

i have no doubt it was 120 degrees on the track today

Comment #74 - Posted by: Chris S at July 5, 2010 10:00 AM

Ron was a good friend of mine and a classmate in the SFQC. He had an amazing sense of humor and was tough as hell. Thanks CF what a great tribute to Ron. God bless is wife Kendall and daughter Carrie Ella.

Comment #75 - Posted by: Rob at July 5, 2010 10:04 AM

30:24 unweighted

Wanted to break 30 but gamed the mu's too much the first round trying to conserve my energy. First 2 rounds of squats were way too hard, maybe it was the hangover.

1000m 4:42/5:28/5:32
mu's (4,2,1,1,1,1) 2:44/(4,2,2,2)2:20/(6,2,2)1:58
100 squats 2:56/2:45/1:54

Capt. Luce, thank you for your service and your sacrifice. My thoughts and prayers go out to your family and friends.

Comment #76 - Posted by: Jim D. 49/m/165/5'11" at July 5, 2010 10:08 AM

as rx'd except no vest. gotta get one.

28:53

Comment #77 - Posted by: Kevin A. M/17/182/6' at July 5, 2010 10:10 AM

28:10 with 20# assault pack, muscle-up row progression to dip.

DOL

Comment #78 - Posted by: gb 42/m/71"/185# at July 5, 2010 10:11 AM

God bless Captain Ronald G. Luce, his wife Kendahl and daughter Carrie.

Thank you all MIL and LEO; you defend our freedom each day!

Comment #79 - Posted by: steve_t_47_5'7"_138# at July 5, 2010 10:16 AM

To all those that did this in my brother's honor today! My heart thanks you sincerely for the honor and patronage you have paid to him this day! Miss you bro!!!

Comment #80 - Posted by: Rebekah Gaer at July 5, 2010 10:18 AM

26:47 w/o vest

CF Norrtaelje, sweden.

Comment #81 - Posted by: Thomas at July 5, 2010 10:23 AM

deads for strength training then for time:

15 squat cleans 95lbs
15 pull ups
run 400m
15 pull ups
15 kb swings 60lb db
run 400m
15 kb swings 60lb db
15 squat cleans 95lbs
run 400m

15:33

Comment #82 - Posted by: scubasteve 38 170 at July 5, 2010 10:30 AM

RIP brother

Subbed the run for 50 double unders, 15 assisted MUs & 100 squats as Rx'd. 19:21. Crazy WOD. Legs were extremely wobbly after! LOL

Comment #83 - Posted by: Mike m/21/6'2"/211 at July 5, 2010 10:33 AM

RIP Capt. Luce God bless

Scaled WOD to
3 rft

Run 1k
10 muscle up progressions (seated muscle ups)
60 squats
All with 20# vest on

40:09

Comment #84 - Posted by: tdhalls at July 5, 2010 10:48 AM

Where is the diversity in some of these hero wods?

Asians, Blacks, Latinos etc??? I may be wrong but just
curious. God Bless all My fallen sisters and brothers
in uniform!

Comment #85 - Posted by: DevilDog_0311_8541 at July 5, 2010 10:53 AM

28:00 (NO WEIGHT FOR MUSCLE UPS)

Rest In Peace SIR.

God bless the family.

Thank you for your HONORABLE SERVICE.

Comment #86 - Posted by: Eric Sweet/M/182/69"/31 at July 5, 2010 11:04 AM

M/64/200-RIP,MY "BROTHER-AT- ARMS- DE OPPRESSO LIBER!"Luce"(scaled)
Without vest, two rounds for time of:
1K Run
10 Muscle-ups (slight push)
100 Squats
29:27

Comment #87 - Posted by: peejay2 at July 5, 2010 11:08 AM

3 rounds of
1k run
30 pull ups
100 squats
w/ 20lb vest
35:54

Comment #88 - Posted by: dc3 at July 5, 2010 11:11 AM

Yea devil dog # 83 you are wrong, and leave it at that! TYPICAL

Comment #89 - Posted by: Serpico at July 5, 2010 11:16 AM

RIP, sir.
De Opresso Liber. Thank you for setting the bar for the rest of us to reach. I'm honored.
Subbed pull-ups and ring dips
6 rounds of 10, 10, 25
2.05 mile run
6 rounds of 10, 10, 25
48:45

Comment #90 - Posted by: Dave at July 5, 2010 11:17 AM

RIP Captain Ronald Luce. Our best to your family.

Kevin
M/51/5'11"/168

27:14, without the vest, or the run.

Did three rounds of:
10 muscle ups
100 squats

Carole
F/51/5'6"/133

Did one round, no vest. 3:1 pull-ups and 20# assisted dips for the muscle-ups.

12:15

Comment #91 - Posted by: Kevin C. at July 5, 2010 11:30 AM

36:23 vest 10lb

Comment #92 - Posted by: Umberto - CROSS GYM at July 5, 2010 11:38 AM

"Luce," to your ultimate sacrifice, our thanks and regards to your family...

20# vest worn only for runs:

37:47

Comment #93 - Posted by: james.patrick [M/48/66"/135] at July 5, 2010 11:44 AM

M/20/6'1"/167

subbed 30 pullups and 10 ring dips for muscleups

46:56

Comment #94 - Posted by: ericthered at July 5, 2010 12:00 PM

46.46 as rx
m/28/5'10" 200lbs brewtal!!!!
RIP Cpt. Luce

Comment #95 - Posted by: anthony at July 5, 2010 12:04 PM

25# vest. 1k run. 10 ring pull-ups. 10 Ring Dips. 100 Squats! 3 X's. SICK WOD ! 19:05. (100` outside temp). RIP. Captain Luce.. God Bless.

Comment #96 - Posted by: PITT at July 5, 2010 12:09 PM

Caught up with loooooong bike ride from yesterday. Details there.

Humble and heartfelt thanks to Captain Luce. Fair winds, sir.

Comment #97 - Posted by: bingo at July 5, 2010 12:15 PM

RIP Cap't Luce.

Scaled and subbed as follows: 3 rounds unweighted run 1000m, 15 ring dips, 30 box jumps 18" box. Time 23:55.

Buy in: back squat 3-3-3+ at 215-240-265(got 5, new 5RM +5).

Cash out: core work on swiss ball.

Comment #98 - Posted by: Kamper M/45/200/74" at July 5, 2010 12:26 PM

M/250/39

No vest
.60 run on treadmill
10 pullups with 50 lb band
10 dips
50 squats
31:18:62

Comment #99 - Posted by: tpdfish at July 5, 2010 12:27 PM

no vest

sub 3:1 pullups/dips

39.24

brutal after yesterday's bike

Comment #100 - Posted by: controlfreak at July 5, 2010 12:29 PM

35min

Comment #101 - Posted by: RGD at July 5, 2010 12:30 PM

No vest, subbed 2:1 dips and pull ups for muscle ups: 48:24

Comment #102 - Posted by: Jim at July 5, 2010 12:39 PM

No vest, three rounds for time of:
1k Run
10 Muscle-ups
100 Squats

All 30 muscle-up's on rings unassisted (PR)
43:54

Comment #103 - Posted by: Jason Crocker at July 5, 2010 12:40 PM

I'm way behind but I did the
lunge/burpee workout today
13:25rx'd

i will never sleep on sprints again. My hamstrings are still sore from 3 days ago when i did the 10 rounds of 100m sprints. I wanted sub 10 mins. Maybe next time. I am getting better at burpees but they still are a goat of mine.

Comment #104 - Posted by: Xfitaddict M/27/6'2"/175 at July 5, 2010 12:40 PM

Run 1K (carried a 10# plate instead of vest)
10 strict pull-ups and 10 dips subbed for muscle-ups-no weight added (still working on getting strong PUs and dips.
100 squats-no weight added

Time: 33:48


Comment #105 - Posted by: Amykr F/38/5'9"/142 at July 5, 2010 12:45 PM

Male 46 5'10"/215

As rx'd 35 min. aprox accidentally hit stop button on watch.

Great WOD. It was hard but as usual you think about why its here and push on. God Bless and RIP Sir

OIF II vet(RET)

Comment #106 - Posted by: JohnC at July 5, 2010 1:02 PM

31:11, did not wear vest, sub'd 2x pulls and dips for MUs.

Comment #107 - Posted by: greg 6'3"/210/38 at July 5, 2010 1:02 PM

M/49/6'3"/195

as rx'd with 20# vest
except MUs were transition jumping
49:35

Comment #108 - Posted by: JimL at July 5, 2010 1:04 PM

2010-07-05: 36:42. Subbed TM run and BP ext. vest.

Comment #109 - Posted by: gs at July 5, 2010 1:21 PM

as rx'd
43:40

these hero WODS are brutal, as they should be. So sorry for more spilled blood. RIP CPT Luce.

Comment #110 - Posted by: MALAFRONTE (FT HOOD, TX; M/30/145) at July 5, 2010 1:26 PM

Only 1 rd, 20lb backpack, 1K run, 30 pullups (unbroken) 30 dips, 100 squats

11:26

It was amazingly difficult with the pack (except the pullups). Great job Carole, Kevin, and Jim D.

Thank you Captain Luce.

Comment #111 - Posted by: mas 53/M/155 at July 5, 2010 1:28 PM

Didn't have vest so held 15 lb ball for squats.

Did three rounds of
1 km run
10 pull ups
10 dips
100 squats holding 15 lb ball

didn't time with stop watch but it was aprox 28 minutes

Comment #112 - Posted by: Crlamb m/31/6'1/176 at July 5, 2010 1:28 PM

RIP sir. No vest, carried 2-10# dumbells for run and squats, 45:54
M/35/72/175

Comment #113 - Posted by: Jerry at July 5, 2010 1:34 PM

duct taped two 10 pound plates to my chest

40 minutes and some seconds

jumping muscle-ups last two rounds.

Comment #114 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at July 5, 2010 1:41 PM

29:58
no vest
Transitions were slow b/c rings were outside and I ran on a treadmill inside...
Running on treadmill: R1-10, R2-10, R3- 9 until .4 miles then 10
Rings: R1-7/3, R2-7/2/1(I got stuck on this last rep for about a min... strange) R3- 5/1/1/1/1/1
Squats: steady pace through all three rounds.

Comment #115 - Posted by: magnus 24/5'8"/155-160 at July 5, 2010 1:46 PM

as rx'd with 20 lb vest
45:00 exact

first WOD with a weighted vest. Running was hell, muscle-ups were 3 x as hard!

Comment #116 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at July 5, 2010 1:53 PM

As RX'ed: 46:31. RIP.

Comment #117 - Posted by: SPK - 26/6'1/190 at July 5, 2010 1:57 PM

No vest and muscle up progressions
26:33

Comment #118 - Posted by: EmilX 25/m/163Ibs/183cm at July 5, 2010 2:02 PM

#94

Hey there, it was a crazy awesome workout! Do you go to Pitt? If so we should meet up and do an outside wod. I did this one outside of the cathedral, it was great. Hit me up at rfl8@pitt.edu

No Vest: 49:50

RIP, and thank you...

Comment #119 - Posted by: RyanL. at July 5, 2010 2:05 PM


Rest in peace Captain and god bless your family

warm up went up to pullups with 50 lbs x 3 for 3 sets.


Sorry did not do run because of torn hammy
did 30/30 pullups and dips and 100 squats with 20 lb db for all exercises for 3 rounds

35:43

Did 50 situps unbroke after wod.

Comment #120 - Posted by: Kevin McClellan 48/M/195 at July 5, 2010 2:27 PM

Did not wear the vest for the muscle-ups.

55:50

Also squat snatch 3RM 125#, PR by 10#.

"B" subbed 20 chest-to-bar pullups and 20 dips (with vest) per round. 2 rds + 15 pullups in 60:00

"R" scaled workout, 45:00

Comment #121 - Posted by: Latham Fell M/30/180 at July 5, 2010 2:28 PM

#109 mas

Nice job back at you, from Carole and I.

You are the pull-up stud!

Comment #122 - Posted by: Kevin C. at July 5, 2010 2:28 PM

I did this workout as prescribed and it took a looong time
52:57

Comment #123 - Posted by: charbs m/25/190 at July 5, 2010 2:30 PM

26/m/5'11"/175
2 10lb plates in backpack(gotta get a vest)
backpack flying up towards head on MU so did those w/o
all else as rx'd
49:41

Comment #124 - Posted by: justaman - liberty, sc at July 5, 2010 2:37 PM

mas 109, way to go! 30 unbroken pull ups with 20 pound pack is awesome!

Comment #125 - Posted by: Kamper M/45/200/74" at July 5, 2010 3:09 PM

Was going to take a rest day, but I have a few friends in 20th Group who are in country. This one's for them.

Comment #126 - Posted by: Jon at July 5, 2010 3:11 PM

24:54
with full body armor...RIP

Comment #127 - Posted by: Ralph Cocco at July 5, 2010 3:13 PM

used 22lb weighted vest

MU -roughly half done with the required full wrist flick at bottom, half without.

All else as r'xd Time 37:08

Fantastic turnout at FunctFit tonight. Great effort by Mat FF to complete as prescribed in a quick time and Gav for the fight shown at the end after a hard weekend.

Comment #128 - Posted by: JonEl FunctFit at July 5, 2010 3:16 PM

Not able to do this one. I'll make this one up when I get back.

600 single unders, 100 unanchored sit ups, 100 pull ups, 150 air squats, 15 man makers, lol.

Thank you Captain Ronald G. Luce.

Comment #129 - Posted by: thelittleenginethatcould-but didnt at July 5, 2010 3:23 PM

20lb backpack on runs and squats but not muscle ups
34:50

Comment #130 - Posted by: Zach 5'9"175lbs 24 at July 5, 2010 3:26 PM

First time using the vest. Sweaty.
Subbed pu's, dips for mu's.

44:00

Comment #131 - Posted by: Shane m/36/6'3"/205 at July 5, 2010 3:37 PM

33/m/165

Did the crossfit Coronado wod 7 rounds of 7 reps of 115lbs thrusters and 7 burpees 19:09

Comment #132 - Posted by: Karim saoud at July 5, 2010 3:39 PM

Took it easy on the MU's with 10 dips / 10 pull-ups

Used two 10# plates for run and squats

35:30

Comment #133 - Posted by: Mike C (M/41/5'11"/205) at July 5, 2010 3:41 PM

Right shoulder has a Torn rotator cuff; Surgery in 25 days
50% cycle
2 rounds for time of:
50 Kettlebell swings (20 kilo KB)
20 Pull ups
100 Squats
17:14
m/52/215
RIP Brother

Comment #134 - Posted by: Pete In Sun City at July 5, 2010 3:44 PM

3 Rds (No vest)
1K run
10 MU (progression - sit)
100 squats
31:04
104 degrees (hotttt!!)

Comment #135 - Posted by: Rago M/36/180 at July 5, 2010 3:48 PM

From Kandahar:
M/35/175
Body armor adjusted to 22lbs
1k run
10 ring jumping muscle ups
100 squats
38:10

Comment #136 - Posted by: Mike J at July 5, 2010 3:57 PM

Subbed 4 pullups and 2 ring dips for each MU. No vest.

44:59

[44:59]

Comment #137 - Posted by: JonK at July 5, 2010 4:00 PM

Blessings to Luce and family.

Stress ate at me and have slept/eaten little and was pretty sick to stomach so no jumping, running, blech.

Walked in the gym and just did an ol faithful wod.
Ended up cranking out several PR's:

SP rep 1: 90-95(PR)-95-95-100(PR)
PP rep 3: 110-115-115-120(PR)-125(PR)
SJ rep 5: (135x4.5)-(135x4x5)-130-130-130-130

Actually thought I had 125 on the bar during the SJ's and there I was with 135 just missing the lockout on the 5th rep. So that was a PR, that is usually my 1 rep PR. Then hit 130 for 4 sets- sweet!
Then took a nice peaceful walk in the trails.

Erin

Comment #138 - Posted by: in8girl at July 5, 2010 4:02 PM

2 rds, approx 1150m per rd

25:36

Comment #139 - Posted by: Jon-David at July 5, 2010 4:02 PM

M/31/6'1"/205 (200 after the WOD)

15-lb backpack
subbed jumping pull-up & assisted dip sequence for MUs
Rd 1 - 12:30 Rest 1:40
Rd 2 - 15:09 Rest 2:01
Rd 3 - 15:25

TOTAL - 46:45

Awesome. Kicked my butt, but kept moving picturing Luce and all of you protecting us overseas.

Comment #140 - Posted by: JQuick at July 5, 2010 4:29 PM

39M/5'10"/170#

W/U: 1 km walk; ROM exercises, 20x each exercise.

As Rx: 37:40.

C/D: foam roll.

Runs on outdoor road course (91F, 42% humidity); squats to an 11-inch box (below parallel).

First WOD wearing my Vibram Five Fingers KSO. Easy adjustment from my Chuck Taylor's. Noticed a little pain from my recovering L-ankle injury, probably due to the lack of support. But I think that's a good thing and the pain went away by the second run.

This is also the first time I had to do MUs while wearing a 20# vest. That went a lot better than I expected.

Worst part was the heat (felt twice as hot in the gym).

Done in your honor, Capt. Luce. RIP. My thoughts are with your family.

Comment #141 - Posted by: rjf (Since 07-20-07. WOD no. 812) at July 5, 2010 4:35 PM

54:27. Used the vest for the runs and the squats, just body weiht on mu's.

Comment #142 - Posted by: SB at July 5, 2010 4:48 PM

ran 2 miles
3 rounds of:
1k run
40 pu'd
40 dips
100 squats
ran 2 miles
i do not have a weighted vest, so later i did:
100 singles
25 push ups
100 singles
25 sit ups
100 singles
25 mountain climbers
100 singles
25 squats

Comment #143 - Posted by: mike/40/6'3"/210 at July 5, 2010 4:51 PM

Wore #20 vest for runs and for squats
Mu's 1st 2 rounds did 5
Last round did all 10.. did not wear vest for mu's
Next time will do all rds. with 10 mu's

Comment #144 - Posted by: Krista Colson at July 5, 2010 4:55 PM

No equip or conditioning
No vest. Sub 20 push up and dip for muscle ups
21:35

Comment #145 - Posted by: Hunter at July 5, 2010 5:00 PM

m 6'1/28/182

3 rds
1km run (treadmill)
20 PU, 20 dips, and 100 squats with 20lb dumbbell
65 min

f 5'7/28/124

3 rds
1km run (treadmill)
20 PU, 20 dips
100 squats with 10 lb plate
58 min

RIP Cap't Luce

Comment #146 - Posted by: OFQ-MD at July 5, 2010 5:05 PM

M/26/140/5'11"
47:56 not as rx'd
20# vest on all runs
10# vest on MU of first round and 4 of second then no vest on rest of second and third
20# vest on all squats

Comment #147 - Posted by: Jon at July 5, 2010 5:14 PM

53:39

(2) 10lbs plates in backpack for weighted vest (I expect a bruised tailbone from this), 30 pullups & dips for muscle ups

Comment #148 - Posted by: jc at July 5, 2010 5:21 PM

Got Wod, stay safe to my friends in 20th Group.

Comment #149 - Posted by: Jonathan Ervin at July 5, 2010 5:38 PM

3 rounds, no vest

.6 mile run
10 pull ups
10 bar dips
100 squats

35:30


Comment #150 - Posted by: Paul Z at July 5, 2010 5:40 PM

D @ home
1K
30/30 PUs + dips
100 squats
20# vest
52:55
f$#&
RIP Captain Luce

Comment #151 - Posted by: waderpro D m/48 W f/45 at July 5, 2010 5:54 PM

1 k run...no vest
10 MU...no vest
100 squats with 2 10 lb plates in hand

X 3
33:25

Comment #152 - Posted by: jef at July 5, 2010 5:55 PM

1630
3420
5255

Comment #153 - Posted by: waderpro D m/48 W f/45 at July 5, 2010 5:56 PM

48/m/6'1"/183
20 lbs X-Vest
1.1 km run
10 Tactical Ring Pull Ups
10 Ring Dips
100 Squats
3 rounds - 43:00

Comment #154 - Posted by: rob at July 5, 2010 6:03 PM

47/m/5'7"/140

2 x 10lb plates in backpack

rd 1 - 12:42
rd 2 - 24:54
rd 3 - 36:32

Comment #155 - Posted by: steve_t_47_5'7"_138# at July 5, 2010 6:18 PM

SUB 3x 80# pd
SUB 3x bd

50:25

Comment #156 - Posted by: Ticotexas M/40/69/150 at July 5, 2010 6:19 PM

almost Rx'd
jumping MUs

35:29

Comment #157 - Posted by: Pokey at July 5, 2010 6:19 PM

25:33

Sub muscle-ups with 15 pull-ups and instead of the .62 mile sprint did .5 mile sprint.

Still struggling with doing consistent muscle-ups. Any advice? I watched the video over and over again but I'm having a very hard time keeping my elbows in once I pull myself up and push my chin forward. My elbows want to go out as if I'm doing flys.

Comment #158 - Posted by: Seamus Cypher at July 5, 2010 6:27 PM

As RX 37:54

How many rounds would Luce do to spend 1 more day with his wife and daughter?

RIP HERO
RLTW

Comment #159 - Posted by: Z at July 5, 2010 6:30 PM

as rx'd (but bar muscle ups):

52:11

RIP - tough one today.

Comment #160 - Posted by: jeo M/25/6'0"/155 at July 5, 2010 6:31 PM

as rxed except no weight vest

44 min (102 F) (hot as hell)

Comment #161 - Posted by: Kevin W at July 5, 2010 6:40 PM

Only had 20lbs to put in backpack, sub'd dips for rnd 2.
Thanks for your service Luce, we are all in your debt!

Comment #162 - Posted by: Bryant at July 5, 2010 7:18 PM

Heat took its toll on me and had to stop after 2 rds. Just not adjusted to the AZ afternoon heat yet (I believe it was comfortably over 100F). 20 lb vest on for all events.

Rd 1- 5:50 run/12:47 MUs & squats
Rd 2 - 8:10 run/15:50 MUs/squats
Total - 42:38.

RIP CPT Luce.

Comment #163 - Posted by: Dale_Saran at July 5, 2010 7:18 PM

M/42/5'11"/180

3 rounds (without 20# vest)

1K run
10 Muscle-up progressions (start from knees with rings 63" from ground)
100 Squats

28:46

Comment #164 - Posted by: nutfam at July 5, 2010 7:32 PM

47:56

Subbed muscle up progressions with 20# vest for muscle ups.

RIP Captain Luce. Peace be with your family.

Comment #165 - Posted by: Ronnieboy at July 5, 2010 7:50 PM

37 min without vest. My prayers are with your family, Luce.

Comment #166 - Posted by: guitarman29 at July 5, 2010 7:56 PM

3rds with 20lb vest
1k run
10 pullups
10 dips
100 squats 1st rd next 2 50 squats
29:35

Comment #167 - Posted by: Mike Farrell 58 5'10" 215 at July 5, 2010 8:07 PM

1K run w/ 10 pd weighted vest
30 pullups and 30 pushups no vest
100 squats w/ vest

47:24

Comment #168 - Posted by: Thinlizzie at July 5, 2010 8:08 PM

RIP

As Rx'd at SLC crossfit 41:49

Comment #169 - Posted by: Justin E. M/22/65/165 at July 5, 2010 8:09 PM

Wod done at blacksnake crossfit !
1k run w/ 10lb vest
30 pullups/ 30 pushups no vest
100 squats w/vest

1:6:54

Comment #170 - Posted by: em :) at July 5, 2010 8:25 PM

35:58

* Runs were slow
* Muscle Ups were singles
* Squats broken 50/25/25 for rounds 1 & 2, then 50/30/20 on 3rd round.

Comment #171 - Posted by: MarcusG 5'9" 168 at July 5, 2010 9:57 PM

40/m/190

sub'd 30/30 pullups/dips for MU's
3 rounds with 20lb DB

44:34

Comment #172 - Posted by: JackM at July 5, 2010 9:58 PM

36:11

wore a backpack with a 20 lb dumbbell in it

did the MU's sans backpack and jumping

Comment #173 - Posted by: Marky Mark at July 5, 2010 10:02 PM

57:16
29# vest, scaled muscle ups to strict chinups - round three rep 8 hit MF; changed to flexed arm hang

Much respect to 20th Group, definitely not your typical "Nasty Guard" unit. BTW, within the last year 20th has lost at least one NCO Operator and recently a junior enlisted support Soldier. This unit does it's smack talking with its performance, as opposed to other units.

Comment #174 - Posted by: Chris Sheffield at July 5, 2010 11:03 PM

Rest in peace, Sir.

Comment #175 - Posted by: Randy at July 5, 2010 11:40 PM

No vest and subbed 3:1 PUs/ring dips for MUs

52:19.

Running after air squats is no joke.

Comment #176 - Posted by: Allan Jackman at July 6, 2010 12:41 AM

No vest, a little over 1K run
44:28

Comment #177 - Posted by: Optimistic Dan at July 6, 2010 1:11 AM

52:18

Comment #178 - Posted by: TomO/43/M/200 at July 6, 2010 3:02 AM

41:39 no weighted vest...subbed muscle ups with pull ups and dips

Comment #179 - Posted by: Pacers at July 6, 2010 4:42 AM

no vest, 31:57

Comment #180 - Posted by: Steeliekid 41 175 67" at July 6, 2010 5:57 AM

no vest, and no timer, but I left it out there for a hero. RIP, ronnie.

Comment #181 - Posted by: mr. blue at July 6, 2010 6:15 AM

Ryan: 29:07 (mod for mu's 1:1 w/ 50 squats- 3 rounds)

Gunnar: 30:34 w/vest (assisted mu's)

Paul: 32:20 w/vest (assisted mu's)

Kristen: 41:00 no vest or weight (18 total mu's assisted)

Jen: 42:49 no vest (squats w/ 20#, 8 unassisted the rest assisted mus)

Chris: 44:24 no vest or weight (mu's assisted)

Eric: 46:08 no vest (mu's jumping/assisted, 10# squats)

Comment #182 - Posted by: jenniferg at July 6, 2010 7:05 AM

ouch.

no vest, did squats with 10lb in each hand
can only get two mu's at a time. took forever

43:53

last two runs felt like legs were lead wts. can't imagine that run with a vest. much less finishing in 25 min like orlando did. wow!!

Comment #183 - Posted by: mtvet/45/6'/211 at July 6, 2010 7:08 AM

M/27/5'7"/76.5kg

Scaled to Pack

18:27

I guess I should have gone up a level on this one. Don't worry, I still almost met Pukie on this one.

RIP

Comment #184 - Posted by: Olen Gifford at July 6, 2010 7:13 AM

M/30/145lb/5'6"

subbed jumping muscle-ups. otherwise outside as rx'd with 20lb body armor and 113 degree Iraqi heat.

49:50

Comment #185 - Posted by: Mike at July 6, 2010 7:34 AM

This was freakin' hard. Subbed 3x dips and pull-ups for the muscle-ups. No vest, so runs were naked and did the first round of dips/PUs with a 2# weight, but that was murder after round one. Did the squats with a 20# barbell over my shoulders for all 3 rounds.

43.33

Comment #186 - Posted by: mtr/m/168/5'8" at July 6, 2010 7:44 AM

rip cAPTAIN.
AWESOME WOD.

GOD BLESS.

42:15

Comment #187 - Posted by: dan lau at July 6, 2010 7:48 AM

46:01
"Jumping" MUs w/o vest
20 lb vest for running and squatting

Comment #188 - Posted by: Repto M/39/5'11''/230 at July 6, 2010 8:50 AM

age 15 5'8" 140lbs

no vest (didnt have one) muscle ups from my knees
17:50
did over 100 hang cleans and medicine ball work beforehand

Comment #189 - Posted by: Taylor Furst at July 6, 2010 10:29 AM

38:00

No vest, subbed 10 ring pullups & 10 ring dips

Comment #190 - Posted by: Brad at July 6, 2010 10:34 AM

CFWU x3

43:13
2:1 pullups/dips for mu
no vest

Comment #191 - Posted by: Matthew at July 6, 2010 10:36 AM

No vest....done at CFHilton Head
43.12

Comment #192 - Posted by: Jonblaze at July 6, 2010 11:03 AM

1 hr
runs and squats w/20lb vest
did mu w/20# vest till I missed then finished with 10# vest
rd 1: 1/9
rd 2: 5/5
rd 3: 5/5

Comment #193 - Posted by: dan colson at July 6, 2010 11:19 AM

1:04:50. With vest; sub'd 30 pullup, 30 dip for muscle-ups.

Comment #194 - Posted by: scfd1_9607 at July 6, 2010 11:54 AM

Worst WOD ever. 36:54 with 10# vest, jumping MU's. I had just done Murph on Sat, too (32:53). Who knew?

Comment #195 - Posted by: DC at July 6, 2010 12:22 PM

RIP

Comment #196 - Posted by: Sb M/35/185/6'2 at July 6, 2010 12:41 PM

13lb IBA (Small) Rx'd exercises 1k run, 10 ring muscle ups, 100 air squats. 33:17 Pukie gently tapped my shoulder but I didn't respond.

Comment #197 - Posted by: Chris T M/25/138/5'3 at July 6, 2010 1:27 PM

Ouch. No vest. No pullup bar or rings.

Ran 1K
10 pulldowns w/120
10 dips
100 squats

Rank 1K
10 pulldowns w/120
10 dips
100 squats

27:19

Comment #198 - Posted by: MK44 at July 6, 2010 1:35 PM

Backpack with a 22lb. wall ball. 98 degrees.

Just got my first MU on Saturday, so I took the backpack off for those.


1hour 6min. Lost almost 4lbs in sweat.

Pretty hard.

M 188 34

Comment #199 - Posted by: Jdude at July 6, 2010 2:01 PM

33.13 subbed 30 push ups instead of 10 muscle ups

Comment #200 - Posted by: adam 25/205/5.9 at July 6, 2010 2:19 PM

46:52

Three rounds for time of:
1K Run
15 Dead Hang Pullups
15 Bar Dips
100 Squats

King and Rubal +/- 41:33

Comment #201 - Posted by: Doss at July 6, 2010 2:23 PM

m/18/150lb

as rx'd
31:45

Comment #202 - Posted by: Jonathan Reid at July 6, 2010 2:38 PM

m/165

as rx: 51:31

Comment #203 - Posted by: jnel at July 6, 2010 2:49 PM

Very little time today so...

800 meter run
20 pull-ups
20 dips
50 squats

32:52

Comment #204 - Posted by: SSG Jason White, U.S. Cavalry at July 6, 2010 4:27 PM

33:07.

Comment #205 - Posted by: LA at July 6, 2010 4:56 PM

It was HELL!

Comment #206 - Posted by: AK at July 6, 2010 6:06 PM

07/06

Sub'd 1k row and 4/4 dips /pullups and no wgts:

58

Comment #207 - Posted by: tommykrackcorn at July 6, 2010 6:44 PM

43:56
20lb backpack
subbed 30 PU and 30 bar dips for MU.

Comment #208 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at July 6, 2010 7:08 PM

43:56
subbed 30 PU and bar dips for MU

Comment #209 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at July 6, 2010 7:09 PM

scaled

400M Run
5 Muscle-up progressions
35 Squats

21:26

Comment #210 - Posted by: spkchem m/42/6'2"/272 at July 6, 2010 7:16 PM

F/34/5'3"/108
3 Round of:
1k run (4:16 4:25 4:40)
30 pull ups
30 dips
30 pull ups
100 squats
time of 30:10

Comment #211 - Posted by: Mindy S at July 6, 2010 7:34 PM

No 20lbs vest

33:45

Comment #212 - Posted by: Jean-Paul Lara (26/m/5'10/175) at July 6, 2010 8:41 PM

CFWU (1 round only, pressed for time)

situps on steep decline

WOD
Three rounds for time of:
400M Run
5 pullups, 5 pushups (dips hurt a lot today, some pain in my thumb)
35 Squats

15:42

Comment #213 - Posted by: rbst 34m, 5'10, 195 at July 6, 2010 8:44 PM

M.35.168

20lb vest
Sub muscle-ups from knees

Otherwise completed as rx'd but did not time.

Comment #214 - Posted by: LMD_Mike at July 6, 2010 8:54 PM

WU: 400m run, pushups, hip mobility then team WOD
60xPP with 95#, 5x K2E's while resting 2:01

Luce as rx'd

33:24

runs were slow on treadmill (6-8mph). MU's broken up to 5,3,2. Squats were agony.

RIP

later,
b
m/33/5'8-1/2"/167

Comment #215 - Posted by: brian p at July 6, 2010 9:08 PM

33:06, no vest

Much love to the Luce fam

Comment #216 - Posted by: Raph at July 6, 2010 9:56 PM

Rest in Peace Bro... DOL / RLTW!

Chaz

Comment #217 - Posted by: Chaz Bowser at July 7, 2010 12:23 AM

Rest in Peace Bro.

Chaz

DOL & RLTW!

Comment #218 - Posted by: Chaz Bowser at July 7, 2010 12:23 AM

Note to self:

Squeeze rings really tight in the false grip to avoid slipping around and loosing skin on the wrists.

Comment #219 - Posted by: Memuc at July 7, 2010 2:21 AM

2.5 mile run
18:30
then 3 rounds
10 Pulls
10 Dips
15 squats
then
50 sits.

Comment #220 - Posted by: dyagg at July 7, 2010 5:15 AM

M/27/160/5'11"

Rxd except jumping muscleups

41:00

Comment #221 - Posted by: Greg-NOLA at July 7, 2010 5:43 AM

33m/5'8"/175

50:40
1 round as rx'd, but vest was ripped and finished last 2 rounds w/o vest except squats.

Comment #222 - Posted by: Chris McLendon at July 7, 2010 6:10 AM

1:05:43

1st 2 rnds as Rxd
last rnd got through 8 MUs and after 3 failed attempts, dropped the vest and did the last two unweighted
put the vest back on for the squats

Comment #223 - Posted by: pgrew at July 7, 2010 6:21 AM

51:14. Sub'd 3 pull-ups/3 dips for each MU.

Comment #224 - Posted by: Chris G. 43/6'1"/230 at July 7, 2010 7:18 AM

Thank you for serving our country and protecting our way of life. Oh, and I will do my best to beat your time if I can!! Hohya

Comment #225 - Posted by: Stephen Montgomery at July 7, 2010 7:47 AM

As rx'd cept i didn't have a weight vest. gotta order one.

37:50

Comment #226 - Posted by: Fesser B. M/17/6'5"/204 lb. at July 7, 2010 8:00 AM

subbed elliptical level 10 - speed >65 first 2, 60-65 on 3rd. 3 Pullups / 3 dips per MU:

42:05

Comment #227 - Posted by: dsm19 / 31 / 6'0 / 210 at July 7, 2010 9:01 AM

Scaled/sub'd..
3 RFT
800m run (grass/barefoot)
20 pullups
50 squats
21:50, AM, park

Comment #228 - Posted by: ajax at July 7, 2010 9:52 AM

3 rft (no vest)

.62 mi run on treadmill
30 pullups
30 dips
100 squats

40:02

M/39/165/5'10"

Comment #229 - Posted by: cb at July 7, 2010 10:05 AM

M/33/5'4"/140lbs
As RX'd
37:44
That was tough

Comment #230 - Posted by: Matt Burritt at July 7, 2010 10:11 AM

54:17 Rx

Comment #231 - Posted by: GAC - M/27/6'4/185 at July 7, 2010 10:12 AM

M/31/225: 41:10
F/32/160: 48:13

Subbed 15 pull-ups/15 dips for muscle ups.

Comment #232 - Posted by: HT&C at July 7, 2010 10:18 AM

M/30/5'9"/195

No vest. 100 degrees outside.

44:50 - took it very easy with this one. Wasn't trying to compete for time...just looking to release some stress.

Comment #233 - Posted by: cnc at July 7, 2010 11:17 AM

3 Rnds w/ 28# vest:
1k run
20 pullups/20 dips
100 squats

37:55

Comment #234 - Posted by: JB at July 7, 2010 11:45 AM

3rft
Run 1 mile
30 dips
30 pullups
100 squats
No vest
59:45
Dips and pullups broken up in rounds 2 and 3.

Rest in Peace, Luce.

Comment #235 - Posted by: sdt at July 7, 2010 1:00 PM

No vest.

Subbed the muscle ups for 1 muscle up fb 10 dips (straight from the MU) then dropped and completed 10 pull ups.

23.32

A mega tough WOD on the legs after a 10k yesterday.

RIP mate.

Comment #236 - Posted by: Matt Mitchell at July 7, 2010 1:27 PM

M/33/142lbs/5'5"

44:39
Subbed 3 pull ups and 3 dips for MU's for 2nd and 3rd rounds.

Comment #237 - Posted by: Brandon Burritt at July 7, 2010 5:15 PM

No body armor. Didn't want to take my kit off the IOTV in Afghanistan. Everything else Rx'd.
33:37

Comment #238 - Posted by: LT TILL at July 7, 2010 10:02 PM

40:24
20 lbs in my backpack.
20 pull ups and 20 dips instead of 10 muscle ups.

Comment #239 - Posted by: Mik at July 7, 2010 10:49 PM

35:30
10 PU 10 Dips
50 Squats

Comment #240 - Posted by: Chris O. M/40/5'10"/231 at July 8, 2010 10:23 AM

M/50/153/1-1-06

3RFT
Run 1000M
10 MU (3:1 sub, PU-Dip)
100 Squats

Flamed out at the end of round 2, 27:00

Comment #241 - Posted by: bingo at July 8, 2010 3:56 PM

No vest, 20xPU sub for MU, 800m run on grass/barefoot.
AM, park

Comment #242 - Posted by: ajax at July 8, 2010 4:57 PM

3 rds.
1k run w/ 20lb vest
10 muscle ups w/ vest assisted by sledge
100 squats w/ vest

44:22

r.i.p luce

Comment #243 - Posted by: al deezy 33/m/155 at July 8, 2010 5:29 PM

M/22/171/6'2"

No vest, otherwise Rx'd:

36:50

Comment #244 - Posted by: Jordan D. at July 8, 2010 6:22 PM

EJ
M/37/170
59:15 WITH 20 LB BACKPACK
EJ

Comment #245 - Posted by: EJ at July 8, 2010 8:59 PM

50/m/145
1.12:56
2.12:10
3.10:50

TL-35:56

Comment #246 - Posted by: E5fyrman at July 8, 2010 9:22 PM

CPT. Luce was my student in his last phase of training. He personally held 14 men together during the toughest and most mentally challenging training in the US Army. He always placed his soldiers’ needs before his. He had my respect as an officer, leader and a man. RIP SIR!!

Comment #247 - Posted by: Dave at July 9, 2010 4:47 AM

Missed

Comment #248 - Posted by: Bphantom at July 9, 2010 5:42 AM

As rx'd with 20# weight belt. Toe touch assist with pullups. All sets broken. Runs on TM at 8.0 MPH.

38:25

Wanted to stop after 2 rounds but knew I needed to puch through. Thanks "Luce"

Comment #249 - Posted by: Bells 37/6"1"/195 at July 9, 2010 6:15 AM

@ the sweatbox
As rx'd

54:20

was able to do all the muscle ups with the vest
with no assistance...very happy about that

Comment #250 - Posted by: n_rahim 145#/28/5'10 at July 9, 2010 6:35 AM

Jeff @ home
rx'd
38:54

Comment #251 - Posted by: Jeff & Charity @ CF Snohomish at July 9, 2010 8:54 AM

Completed on Wednesday 7/7/2010.

Wearing a 20 pound vest, three rounds for time of:
1K Run
30 Pull-ups
10 Ring-dips
100 Squats
53:17


"Mrs. Wobbly"
Three rounds for time of:
1K Run with 20 pound vest
30 Pull-ups
30 Ring push-ups
100 Squats with 20 pound vest
62:36

Comment #252 - Posted by: Miyagi 30/m/162.6# at July 9, 2010 8:42 PM

"Luce"

Wearing a 20 pound vest, three rounds for time of: SUB No vest
1K Run
10 Muscle-ups SUB Muscle-ups from kneeling position
100 Squats

36:20

Comment #253 - Posted by: Louis Herrera 51 70" 178 at July 9, 2010 8:47 PM

F/5'7"/145

20 lb vest/muscle up transitions (from knees)
40:24

Comment #254 - Posted by: Nessa at July 10, 2010 6:01 AM

3 rds:

1k-ish run
5 ring pullups (from seated)
5 ring dips
75 squats

all w/ 20# vest

36:59:56 (sub 37:00, thank you)

Probably a little wussy on the MU sub, but I was pressed for time as it was.

Comment #255 - Posted by: Nashville Steve 41m/6'4"/208 at July 10, 2010 7:25 AM

20# vest for all except rd 2 and 3 used 10# for mus.
65:42
RIP

Comment #256 - Posted by: Sue Ady at July 10, 2010 2:38 PM

Did 2 rounds, instead of 3.
Wearing a 20 pound vest

1000m Run

10 Muscle-ups (subbed 4 pullups + 4 ring dips w/ legs on plyo box per MU)

100 Squats

47:59 in the Florida heat. Fun.

Comment #257 - Posted by: James White, m/30/5'8"/208 at July 10, 2010 6:36 PM

M/22/171/6'2"

Oh my word I just was writing the last few days down in my journal and I came across this WOD... I realized that I actually ran 1 mile instead of 1K. So I ran 8 laps of 200m runs for a total of 1600m instead of 1000m. Maaaaan. I probably could have done this WOD in 25-30 minutes if I had read it properly. Gotta read the WOD more carefully.

Comment #258 - Posted by: Jordan D. at July 10, 2010 7:00 PM

31/m/71"/173#/Gold's Gym: Killeen, TX

No warm-up... Short on time.
11:34 sub Army Interceptor body armor w/front & back plates.

Comment #259 - Posted by: Archer6479 at July 10, 2010 7:30 PM

Oops... only did one round. Disregard my last.

Comment #260 - Posted by: Archer6479 at July 10, 2010 7:32 PM

After three failed attempts on muscle up #8 on the first round I did the rest of the muscle ups without a vest. Otherwise did the run and squats with the vest. Had to switch from ring muscle ups to bar muscle ups half way through because the knot on my rings came undone. Very irritating.

38:59

Comment #261 - Posted by: Josiah Ertz at July 10, 2010 8:03 PM

M/25/157 GregAWU

20lb Vest, 90+ degrees, 80% humidity, not enough effort!

3 rounds:
1k run
20 pullups, 20 dips
50 squats

~ 40 minutes (forgot watch)

Comment #262 - Posted by: Y. Zhou at July 10, 2010 10:25 PM

3 rounds:
stairs
.50 mile run (4 laps outside lane, 4th floor track)
stairs
10 muscle up (all singles)
100 air squat (15,15,15,15,15,15,10)(10,10,15,10,10,15,15,15)(15,20,15,15,20,15)

45:08 07/10/2010

Comment #263 - Posted by: johnathon in seattle 28/5'8/152 at July 11, 2010 12:06 AM

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

2 rounds 45 minutes. Done with vest. 38 laps at crossfit. Totally different workout with a 20 pound vest. Brutal

Comment #264 - Posted by: dandny at July 11, 2010 10:18 AM

28:56 no vest

Comment #265 - Posted by: jbark60 M/29/205/6'1 at July 11, 2010 1:41 PM

47/180

47:27 as Rx'ed. First time doing MU with a vest. Rest in Peace Captain Luce.

Comment #266 - Posted by: Sailorcrew at July 11, 2010 4:32 PM

@avonOBX

*no vest to use

39:28

Comment #267 - Posted by: stinker [28.m.160#] at July 11, 2010 5:16 PM

as Rx'd, but muscle-ups without vest

43.45 i believe.

20/m/5'11"/170

Comment #268 - Posted by: Logan S at July 11, 2010 6:21 PM

RIP Brother:

w/o vest in bagram
1K Run
rnd 1(9 m/u, 3 pull-ups and dips)
rnd 2 (6 m/u, 12 p/u and dips)
rnd 3 (5 m/u, 15 p/u and dips)
100 squats

time: 42:11

Comment #269 - Posted by: rotm1313 at July 12, 2010 1:28 AM

Out of respect, scaled up, wore 65 pounds of tactical gear and conducted at 7900 feet in Af: 3 rds of 1 mile run, 30 pull ups, 30 dips, 10 hoping muscle up transitions, 100 squats in 1:04:40. Then did 10 gearless muscle ups.
De Oppresso Liber

Comment #270 - Posted by: Jon Z at July 12, 2010 7:00 AM

No vest and subbed as follows:

3 rounds of
1k run
20 pullups (10 regular/10 jumping)
20 dips
100 squats

41:50

Comment #271 - Posted by: Matt I. M/29/230/5'11" at July 12, 2010 9:01 AM

M54yo 238
57:20 (- 1:24 tx)
No vest....3 rounds:
Run 500m and back for 1K
20 negative ring dips and 20 black band pullups/20 jumping pullups/20 jumping pulls
100 squats (broken)

Ne add fel, soha ne add fel!

Comment #272 - Posted by: do_b330 at July 12, 2010 9:26 AM

35 yom 195 lbs

At the PD. First round did jumping muscle ups. Need to practice these more. Got 9 reps and then had to switch to pullups and dips. Did two for one on those. No vest. Runs sucked as usual.
48:28

Comment #273 - Posted by: kgw at July 12, 2010 9:46 AM

No vest and subbed as follows:

Three rounds of:
3/4 mile treadmill run
10 weighted pull-ups (20lb)
10 weighted dips (20lb)
100 squats

39:58

Comment #274 - Posted by: Bergheim J M/30/5'11"/220 at July 12, 2010 12:07 PM

3 rounds
400m run
15 pullups
15 dips
50 squats

Kenz: 16:33 (green band dips/green band pullups)
Colleen: 17:04 (g/g)
VB: 18:03 (g/g)
Erika: 19:14 (g/g)
Rachael: 19:15 (ring pullups/bench dip)
Max: 18:21 (g-dips)
Meghan: 17:00 (g/g)
Tara: 16:38 (ring/bench)
Morrow: 21:56
Amanda: 13:54 (g/bench)
Alex A.: 16:19 (blue band pullups/g)
Pip: 16:05 (ring dips)
Jack: 19:21 (ring dips)
Frank: 14:27 (b/g)
Emma: 15:33 (g/g)
Abby: 16:30 (g/g)
Lama: 18:31 (ring dips)

Comment #275 - Posted by: BFCC at July 12, 2010 2:44 PM

WU
Luce
32:04 (no vest)
M/49/197#/72"

Comment #276 - Posted by: RB at July 12, 2010 5:49 PM

m/36/5'9/176
CFWU-3. Reg 1st. Pushups instead of PU 2nd. No dips 3rd. Superman. Burgener. No DU.
39:20
Did all w/vest except 3 MU 1st, 5 MU 2nd & 4 MU 3rd.
Didn't go very fast on runs. Route: out front door of gym, go past first row of cars, run around building, back in same line to portico - .5k.
Depth of squats good. Just need to improve pace.

Comment #277 - Posted by: jrm at July 12, 2010 6:42 PM

M/45/165

CFWU x2
No vest on muscle-ups (5).
41:03
-----------------------------
Rest 4 min.
Strength after:
Press: 75lb. 2 x 9
Push-ups: 20/10 (feet up)

Comment #278 - Posted by: -=Gar=- at July 12, 2010 8:43 PM

Scaled to pack:

3 rounds:

800m run
5 strict, false-grip pull-ups
30 squats

Time: 19:41

Comment #279 - Posted by: Fkarcha at July 14, 2010 6:00 AM

39:02 (No Vest)

Comment #280 - Posted by: B. Rhaly at July 14, 2010 5:58 PM

30:44
sub'd 800m run, 5 muscleups, 75 squats per round
no vest

Comment #281 - Posted by: cja at July 14, 2010 7:59 PM

no 20lb vest
sub 100 DU's for each run (legs were achy from 10k run day before)
rest as rxd
-
28:06

Comment #282 - Posted by: schinizel/m/31/5'9/150 at July 15, 2010 9:55 AM

26/M/5'6/150
Hardest wod yet! 35:41 rx'd. Run smoked me. Muscle ups weren't bad.

Comment #283 - Posted by: Louie Martinez at July 15, 2010 9:50 PM

49/m/190

No weighted vest. 20lbs of dumbells during squats.
1 K run
10 m/u's
100 squats
x3
46:11

Comment #284 - Posted by: denob at July 18, 2010 5:37 AM

3 rounds of

1k run
10 x 3 pullups and 3 dips
75 squats

36:55mins.

Comment #285 - Posted by: BarryT at July 18, 2010 6:01 AM

100705

At the gym

Wearing a 20 pound vest, three rounds for time of:
2 times around the block
5 Muscle-ups (sub 3 Gravitron Pull-ups, setting 9 plus 3 Dips)
60 Squats

51:28

Comment #286 - Posted by: EMelton at July 18, 2010 8:30 AM

No Vest for MUs. Time 33:15.

Comment #287 - Posted by: Shu at July 19, 2010 2:19 PM

36:38
Ran around green-belt and straight up street to home. Approx 1.2 K Run.

Matt: 44:16

Mitch: 1 rd, Push-ups and PUs sub for MUs

Comment #288 - Posted by: Doug at July 19, 2010 5:03 PM

As rx'd

Did run on a treadmill

39:28

Had to leave the firehouse and get home so I had to drive 5 min.and finished my last set of the 100 squats w/ 20# vest.

To many soldiers dying! I am glad that we can do these hero wods to honor these men so there are not just another number. They deserve better than that! Thank you to all the soldiers and to there famlies for what they do for us.

RIP Captain Ronald G. Luce and to the famliy and friends of this fallen hero, I am sorry for your loss!

Comment #289 - Posted by: cheflin 31/M/5'11"/200 at July 24, 2010 7:33 AM

as rx'd

TIME - 34:30(PR)

Comment #290 - Posted by: smithwick's at July 26, 2010 4:57 PM

done w/o 20# vest and no MU

21:34

Comment #291 - Posted by: MoGreene at August 7, 2010 7:02 AM

m/29/5'9"/160

no vest

59:00

Comment #292 - Posted by: ceaver at August 25, 2010 7:43 PM

Thank you all who have done this or attempted this...it is living testimony to the incredible man and SF team leader my husband was and an honor and support to our daughter and I...thank you.

Comment #293 - Posted by: Kendahl Shoemaker Luce at October 7, 2010 8:09 PM

36:58
DId 800m run instead of 1000m.
Did all muscle ups and squats.

Comment #294 - Posted by: chaps at October 13, 2010 7:56 PM

3 rounds:

1200 M row
Sub 3 pull-ups/3 dips for each MU
100 air squats

44:39

Comment #295 - Posted by: MNinKC at November 9, 2010 3:17 PM

RxD 37:12 at Crossfit Havoc, Lawton, OK Original comment #197 not to much improvement

Comment #296 - Posted by: Chris T at January 8, 2011 11:36 PM

32/m/165/65"
15lb vest
44:57 as RX'd

Comment #297 - Posted by: ac at July 3, 2011 11:24 AM

no vest
37:27

Comment #298 - Posted by: dcyn at April 2, 2012 5:57 PM

Deceptively brutal workout. 3 rounds don't seem that bad, but those squats really got to me lol

Did everything prescribed except for the muscle-ups (did them without the vest)

35:33

Comment #299 - Posted by: Jason H. M/23/5'8"/149lbs at July 13, 2013 9:42 AM

Wow! The Luce family has endured more than their share. One family has given so much for so many. Haven't seen or heard from them in years. On that peewee or Jr midget team so many years ago who would have believed these mighty men of valor would have been preparing. Along with Ronald there was Matt Parker n my son Clint Sparks (SEAL). We knew they were extraordinary we just didn't know how great. We pray Gods richest blessings on the Luce family.

Comment #300 - Posted by: Ron Sparks at December 13, 2013 1:15 PM
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