RIP

RIP

R.I.P

3..2..1...GO!

Tip of the spear...

RIP

Going to wear my new 20lb Box vest!
True hero, thank you.

True man right there...hopefully I'll survive.

RIP & Thoughts to his surviving family!
Killer WOD!

RLTW

This WOD is nothing compared to what he sacrificed for us. Keep that in mind when you think you can't go anymore.

From one 20th Group wife to another, my thoughts and prayers are with you and your daughters, Tammy. May you be comforted that your husband's courage and service will not be forgotten.

What does it mean to release hands at the bottom? I'm confused.

Our Prayers are with you & yours SFC Summers, Gods speed... We got the watch.

Get some, Go again!

#13, Do normal pushups, but every time you do a rep, let your body rest on the floor; Release hands from the floor to your side, then complete another rep.

I am so excited to do this tomorrow, RIP Severin

Thoughts and prayers

R.I.P. And thank you

Would it matter if you ran first?? Just appeals to me more.
Thanks in advance

Thank you to my Ranger brother and thanks to his family. Will do this with great honor.
Rangers Lead The Way!!

God bless you and your family..

#16~ follow the hero WOD as posted.

RIP Soldier.

Hate seeing new hero WODs...

Rest In Peace SFC Summers. God bless you and your family.

Coming from a fellow Ranger, this man shows no matter how good you are or what you've done. You've never made it. RTLW! We could all hope to be half the man you are.

57:55
I didn't think I would ever finish the pullups.

God Speed brother. As you complete this (or any hero) WOD, let their sacrifice drive you on. I ask myself, is my pain greater than theirs or their families? NEVER. Push harder. Stay strong Tammy your hero is safe. De oppresso liber. B320.

if i didnt slice my hand completely open, i would hit this till i pass out

honor

RIP brother. We miss ya. I'll do this in kit tomorrow in your honor.

Took 49:42 but I did it. God Speed Severin. De Oppreso Liber!

Ok. What is a strict pull up?

God bless his family

God bless you SFC Summers, not only for your service to our nation, but for being a father to your children, and a husband to your wife.

Your example will transcend generations, and your impact and fingerprint will be imprinted on society,
Thank you for your great sacrifice.

M/35/5'6/165

as RX'd

35:27

R.I.P. from on brother to another
~De oppresso liber~
Afghanistan

Thoughts and prayers for your family!!!!! God gets the best angels sent to him!

Great workout to honor a great soldier. Will try my hardest tomorrow on this one. Thoughts go out to his wife and daughters.

Thoughts and prayers go out to the family - and deepest appreciation for the sacrifice you have all made for us.

#26. Strict pull ups are pull ups with no kipping. Go up and down in a strict vertical no swinging motion.

I know SFC Summers brother, 1lt Summers. One hell of a man, both bothers were SF. Heart still goes out to the Summers family. Amazing warriors and amazing athletes. God bless! 3...2...1...GO!

RLTW brother....your sacrifice will never be forgotten. My thoughts are with your family...
AAA

I'd be curious to know if anyone can do the pullups unbroken.

Fair wind and soft landings...

RIP

No Huha. Just thanks. You've been more than most could ever understand.

thinking alot about getting a 20 lb vest. any advice on where to buy one or recommended brand?

God bless Mr. Summers' family.

"The ordinary man is involved in action, the hero acts. An immense difference."

RIP Brother. May God bless and keep your family.

RIP brother

RIP. Honor, love and respect to all those who are serving and have served and the same to all the family and friends that support them.

What is a strict pull-up? Seriously? Some of the questions people ask on here are too funny to even address.

RIP Brother.

Can someone explain "Push-ups, release hands from floor at the bottom" in details?

Thanks in advance.

R.I.P Brother.

can someone explain "Push-ups, release hands from floor at the bottom in detail ?

Thanks in advance.

38:50

Done right after the split jerk 1-1-1-1-1-1-1 WOD.

RIP...Thank you

20 strict pull-ups, 15 assisted pull-ups
70 push-ups, release hands from floor at the bottom
Run 3K

tt = 34:53

With the 20lb vest :53::29 This was a kick in pants. Enjoy.

53:59 Kit, no mags, no radio.
Jumping PU
Ran in fives.

RAYSMC,
Do the pushups like you would do a clapping PU but with out the clap.

34:32

36:33 rx'd

plate carrier with mags and radio made me poop after the run...

Fair winds and following seas on your journey, warrior!

43:41 (no vest)

TM - 223
Krak (M/25/69" - 173lbs)

36:09 with 20lb vest

De Opresso Liber

34:04:03

27lb. Flak Vest

Salerno Fire Department Afghanistan

m/45/185

no vest
42:03

I look forward to a day when Hero WODs are dedicated to the living...

RIP
-#45 "release hands at bottom" means to lower your chest to the deck and pick up your hands, check out video from the 2010 Crossfit Games

That's a true hero.

K. Pull-ups
(no vest)

time- 58:03

Too many hills!!!

My 21st officially logged WOD:

Made up WOD from SATURDAY 100828 (see details there)

26/m/5'11"/205ish
41:49 no vest

RIP... Thank You

Crossfit sri ram ashram,India

Bachendra-37:22,no vest
Guttam-39:47,no vest
Uttam-31:57,no vest

Arvind did "Linda"
29:04,Body weight 61kg
BP 50kg,clean and Deadlift as Rx.

Kim-outstanding time. Great to see Russ featured as well! You two are the first couple of crossfit.

RIP Severin Summers. Your service is much appreciated.

RIP and thoughts go out to his family and fellow warfighters. Will crush this WOD tomorrow morning as I just Linda'd yesterday (17:10) and want to give this hero WOD my best effort.

did pulls and pushups and ran 400 meters in 25:29

rxd
front grip pullups

41.21

first time running any distance in vff...gonna have to learn how to run again...

Run was around 3.3 miles

52:53

In honor of SFC Severin W. Summers III

38:48 w/ kit

Salerno Fire Dept, Afghanistan

No vest, run on a treadmill in the hotel gym.
29:35

41:53 (20lb vest) Rx

DOL Brother

51:14

Got to break in my 20 lb vest I rec'd Friday.

God bless the soldiers!

w/20lbs vest- 44:41

RIP-(included pushing son up hills on his bike which i was even more thankful for during a hero wod as i get to see him grow)

RIP SFC Summers. RLTW!

40:56 as Rx'd.

I really need to find a 5k route without so many hills but it wasn't going to be today on a Hero WOD!

NEVER QUIT!

question guys: can i break the pull-ups and push ups into 2-3 sets before running? don't think i can do all in one set.

rip Severin.

44:29 as Rx 20 lb vest.

Shoulders are toast from yesterdays Linda
Completed "Severin" RIP

45:30

Laura f/48/5'7/155

35:30 as Rx'd, Max HR 182, Avg HR 152, Cal burned 424
RIP.

34:18

No Vest.

168/5'11"/26

32:50 w/out vest

R.I.P. and thank you.

2010-09-05: 36:26. Exterior BA only, no additional weight. At work on TM (8mph).

RIP Sergeant Summers

As rx'd: 47:00 (w/ vest)

40:15

As rx'd except:
1. Subbed strict pull ups for ring pull ups with kip
2. No vest

subbed:
ips pullups (with kip)
5K row
no vest

40:50

41:48 no vest

Scaled:

40 Strict Pull-ups
70 Push-ups, release hands from floor at the bottom
Run 3K (I normally run 5k but for whatever reason just lost my wind today)

27:50

as rx'd with vest
45:04

rx'd with vest
49:20

As Rx'd with 20 lb vest

52:50

Temperature: 97 degrees

Also press 5RM PR attempt, 145 lbs, failed on 5th rep. Made up for it with press 5-5-5: 135-135-135

M/50/153/1-1-06

Adopted from CFE

5RFT
Power Clean 115#
30 DU

14:54

Sprints later today.

With a heavy heart and humble thanks to our fallen Hero. Fair winds young man.

Messed up the push ups. Released hands at "top".
41:36

RIP Severin Summers

as rxed 45:31 wo vest.

39M/5'10"/170#

W/U: ROM exercises, 20x each.

As Rx: 40:36 (w/20# vest).

C/D: 1k walk; mWOD, no. 13.

Run wearing VFF on an outdoor road course (64F, 48% humidity). Should have used a faster pace on the 5k.

Done in your honor Sgt. Summers. RIP.

RIP

m/152lbs/5'10"/29

i could manage 50 pullups 100 pushups and 2kms run in 45 mins!

No vest. Still weak on my left side from neck injury.

49:34

36:36
50 kipping pull-ups 3:15
100 crappy push-ups 9:30 (pecs sore from Linda)
5K 36:36

running immediately after the push-ups was just evil!!! 45:08 (no vest)

35 yom 205 bwt

wod
50 strict pull-ups
100 new standard push ups
3.5 mile run
w/ 20lb weight vest
time 45:59 (approx 42:45-43:00 for 5k)

RIP Sgt Summers III

As a former 18E in that unit I knew Sev, great guy!!! RIP Sev and may God Bless those you left behind!!!!

Did Linda yesterday - so had to make up my own version - did it while thinking about Sgt Summer's sacrifice - R.I.P.

10 rounds:
5 strict pullups = 50
10 x 35 kb swings = 100
10 double unders = 100 (singles in between - getting better.

time = 20:49 - took probably too much time between to catch breath from double unders

RIP Ranger

As RX'd 33:20

50:45
4am
ran on vibrams for first time (treadmill). 1 deg incline.

M/36/5"11"/175

with 20# vest, 4" bar and running mostly uphill:

54:16

M/17/5'9"/170

no vest.
28:45

R.I.P.

37:50 24/m/210
no vest. Had to run the 5k on a treadmill. I wanted to shoot myself in the face. Think I could cut atleast 2-3 min off if I ran outside

40:42,no vest.

43:20
didn't wear a vest though

Sunday musings...

1) Sculpt. Here, in the Crossfit world, we are sculptors of fitness. We sculpt for health. The fact that we also sculpt some pretty fantastic looking subjects, well, that's just a bonus.

2)Past. As in history. Yours. What does it mean? How do you view it or use it, if at all? I read something this week (can't remember where so apologies because there will be no attribution) that caused me to give this some thought: "My past is not a memory, it's a force at my back."

Hmmm...a bit of a curveball, that. Remember, I'm the guy who assiduously refuses to look back, to do too very much evaluation of what has past since I can't change what has come before. Not only that but I aggressively refuse to play "what if" this or that was somehow different, happened some other way, for to do so would unavoidably alter all that has occurred downstream from the last passage through the rapids.

It's not that I entirely dismiss the past a la Rafiki: "It doesn't matter; it's in the past." Nor am I fearful of my past, ever on the run lest I be caught by something or someone. You know, like Satchel Page: "Don't look back, something might be gaining on you." On the contrary, I evaluate what I've done and where I've been, usually without regret (although with occasional sadness, a stray wince or embarrassment), in an effort to be better today, to prepare for tomorrow.

Perhaps that's why the quote about one's past as a driving force seems to resonate. It might be that, in my zeal to avoid even the possibility of regret, I am also turning away from something which might power my present and my future. A tailwind that could be used if only I set my sails properly so that the force of that wind propelled me ever forward. THIS, the forward propulsion of a life driven AHEAD by the forces of the past rather than drawn back, like Gatsby, or back by regret...maybe THIS is a more proper use of one's past.

To sail toward our next horizon powered by our past.

3) Playing the percentages. In two days my darling Mrs. Bingo and I will celebrate our 25th Anniversary. 28 years together in all. How, you may ask, did THIS happen? Especially if you know/knew me as a younger man...how indeed?

I think it's a game of percentages, but not the ones that people usually talk about. There's all kinds of advice about the need to be a team, to learn to compromise, to emphasize your couplehood. This kind of stuff is everywhere, and it's pretty good as a starter kit. But a 50/50 marriage, each doing 50% of the work is only half-way to success as my brilliant Mrs. Bingo has pointed out.

The important % is actually 100%. Each must give 100% effort, be willing to do 100% of the work, 100% of what it might take to succeed. All the time, at every opportunity. While this does not guarantee success 100% of the time it does give you the best CHANCE to succeed. 100% of the time.

Oh yeah...the other percentage that matters is 95%. You know how folks introduce their spouse as their "better half"? Well, Mrs. Bingo is actually my "Better 95%", and even at that I might be under-calling it!

I'll see you next week...

37:25 no vest

R.I.P. Sgt. Summers

33:10

No vest.

Every step of that 5K run was torture. Both shoulders and my lower back were shredded from Linda the day before. Anyone else feeling it on the run?

In the interest of preventing (left) shoulder and (right) wrist re-injury from over the summer, I scaled down the pull-ups and push-ups by 50%. Also, reading through the comments I realize that I mis-read the push-up directions and released at the top rather than at the bottom (but toward the end, exhaustion had me collapsing between push-ups, so I guess I did a few right by accident!). So in summary I did:

25 strict pull-ups
50 push-ups, release hands from floor at top
Run 5K (on toes, avoiding heel strikes)

Finished pull-ups at 7:50, push-ups at 13:49, and run at 40:40, for a total time of 40:41.

M/22/6'2"/155

typo: total time (above) should say 40:40, not 40:41

47:10

Pull ups strict for first 10, used red band for the rest

M/33/6'/223

Band assist for kipping pull-ups/ While I can do a FEW unassisted, I wasn't sure today was the day to try all of them that way.

No vest available.

41:05

RIP Brother from the boys at 5th Group.

44:58 as RX'd
M/34/5'6"/153

no vest - 37:08

M/45/5'11"/178
No vest
46:00

m/41/6'0"/194

no vest

37:37

41:56 w/vest

F/40/5'4"/116
no vest
-50 pullups (kipping), 3:48, (5 reps 5x, then 2s and 3s for remaining, plenty of singles too).
-100 pushups, 8:53 (sets of ten).
-5k, 20:42. Slightly short, maybe 2.9? Hilly.
Total: 34:09

Just finished it ,52:24 w/ vest and instead of 5k ,i did 7k.
God Bless you ,well never forget !
De Oppresso Liber !!

just finished it,52:24 w/vest and instead of 5k,i did 7k.God Bless You !De Oppresso Liber !!

M/49/6'3"/195

as rx'd with my new 20# BOX vest
46:54
ran on treadmill, should of ran it outside..... never could get a good pace

35 strict pull ups
70 push ups released hands
5x run

37:28 (no vest)

Hey CF'rs

A little advice...I am a solid 8-9 Dead Hang Pull Up guy but want to get up to 11-13 by mid october...any advice and could it be done?

Thanks!!!

1/2 mile warm up

as rx'd
34:38

Was that ever grueling...

35:37 (20lb vest)

done pullups ~5:30
done pushups ~11:30
5k ~24:30, 2.5k turnaround point along side a highway. Second half into a strong headwind.

Kipping pullups
No vest
35:32

38:21 No vest

Severin

50 strict pull ups w purple band
100 push ups w hands raised at bottom
5K run

43:57

RIP brother, from the boys at the 20th SFG SFAUC.

as rx'd, no time for pu/pu, kids worked in...29:11 for 5K, slow but not bad after the alcohol last night

As Rx'd 31:22

thank you, SFC Severin

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
Jog 400M

As rx’d: 47:16 (no vest)
Foam roll after

As RX'd with vest.
33:53.
RIP.

I knew they were going to 'M' us after those G and W cycles.

36:26 for me, 51:25 for the Mrs.

Those push ups were murder, and I hadn't seen them beore that Games video from this past year. Who thought of those? Is that some old command tradition from somewhere?

CFE Row Sprints 10 x 125M

25/27/26/27/26/27/27/26/27/26 seconds.

Bingo, your musings on the past remind of something else Rafiki said: "The past can hurt. But you can either run from it, or learn from it."

No vest, finished in 51:35. The pullups went faster than expected, but still heavily broken, pairs at the end. 5K run in the VFFs, boy are my calves sore now that I'm learning to run without my heels.

49:32 as rx'd.

2 weeks back after surgery and 3 month recovery.

As rx 37:54
6 186 34 m

RIP, Thank You, God Bless America!

29/M/136

Dead hang pull ups and hand release push ups are a lot harder and a lot slower! Took about 10 min for each.

As Rx'd

~10 min ish for pull ups
~10 min ish for push ups
26:38 5k

48:41

29/F/102lbs
Puppies Scaled Version

20 jumping pull ups in about 5 mins, 30 secs! Ugh!

35 hand release pushups in about 5 mins ... ugh x 2

Ran 1.25 miles in about 12 minutes

Total time: 22:35

Terrible. :-/ Feeling discouraged today and miss being able to do a ton of full-hang pull ups... Gotta get back to that...

7:18 pullups
8:10 pushups
no vest
then rode bike 14 miles in roughly 50 mins

RIP Sergeant Summers. I had to work today and cant get to the gym. I will double up tomorrow and hit this hard in your honor. I haven't used my vest in a while but I'm looking forward to it. God bless you and your family Sarge.

Did pullups and pushups...not timed.. Then ran 10k...50min.
RIP.

M/44/180#

As Rx'd with vest but no time.

38:32 no vest. Dedicated to you Sargent.

as rx'd
however, ran 10k total.
113:00 min
bring it.

24 / M / 5'9" / 137lbs

21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

I used a 25lb barbell for the presses and the first ten TGUs, but I burned out my right wrist somehow on the first TGU. I tried to push through at least the first round of 21 but couldn't hold the bar steady, so I used an 18lb bar for the remaining TGUs.

42:00

That's awful, but I wasted the first 13 minutes struggling with ten TGUs and then searching for a lighter bar.

@ home
Warmup
no CFWU
18min and 30 min

Blessings to Severin and family.

21-18-15-12-9-6-3, C&J 75#
3-6-9-12-15-18-21, Burpees
=34:17

Well over PR but a nice wod nonetheless.
Today, 10k trail run and then swim

Erin

M/22/173/6'2"

Without Vest, otherwise Rx'd:

37:10

Wow. Trying to run after those pushups was BRUTAL! Having some hills around really lit up my post chain, but that's my punishment for not having a vest. RIP.

M/34/507/158
Wearing my 10 lb Box Vest
Time: 40:26

1:16:34-50 strict pull ups,100 pushups;released hands from floor on each rep,ran 10k.RIP Severin.

As rx'd 48:35

M/24/165/5'7"

Rx'd with 20lb vest

39:58

That was one of the hardest wods i have ever done. It took a lot of mental strength to not stop on the run, the pain was awful.

Rx'd w/ 30 lb body armor 47:43

From your brothers in 3/20, SFC Summers.

Also just want to say that crossfitters everywhere are great Americans/ people, IMHO.

45:47 as rx (with 20# vest)

RIP Severin.

As rxd-------5k ran at 100m turnaround Eminem got me through though
46.51

M 5'7" 205 30y/o

42:49 with 20lb weighted vest

29:16 as RX. Pays to be a CrossFit triathlete, i guess. God bless those in service.

RIP... RLTW

40:48 no vest

What a bizarre WOD. I have no talent for strict pullups, and ended up doing "singles" after 40. All that upper body work left my arms stiff and sore for the run, which slowed my time dramatically. Nevertheless, I can hardly believe that I finally beat Cosmo at something. Avg HR 176, peak 191. At Soquel High. Two WODs in one day Bingo, and once again, neither one were today's! Nice job Kim and Laura.

Thank you to Sergeant Summers, and condolences to his family and friends.

WU: sit at pool and study then:

"Severin" with 20# vest, done at Blanchard Wood's 5K CC course:

42:02 rx'd

4:49 PU's done on playground rings
6:11 Push Up's in the grass
31:01 5k Run was hilly and sucked.

Ashley and her parents walked the 5K, then it was time for mexican food. Not a bad afternoon.

later,
b
m/33/5'8-1/2"/169

I've pay my tribute to Severin as rx'd in 35min03

Just trying to keep you guessing, mas! Seriously, I'm fooling around with my next couple of months plan. Main Page + CFSB strength or CFSB or Main Page + CFE, CFE or CFE + CFFB WOD's...a little adrift at the moment so I'm choosing stuff that looks fun, different, hard.

In the end it'll probably end up MP + CFSB or CFSB because that's where my heart lies.

I'm amazed at the times I'm seeing for this WOD.

RIP Severin

did pull-ups with 20lb extra
did push-ups with 20lb extra

only had 10lb vest for 5k

time - 47:22

M/37/213/5'9"

All w/20lb vest. Subbed run due to knee issues. First time trying to run in several months did Pull-ups/Push-ups Rx'd, then 5 rds. 100 jump rope w/ 200m jog (100m uphill and back).

34:38
RIP Severin!

m/35/160
as rx'd
no vest
28:52

Kipping pullups/no vest
Tried to keep good form on pushups, game standard, by the end they were sloppy.
Fat pullup bar at track

40:17

Feeling tons better today!!! :)

44:48 with 20# vest
split pull and pushes 5/10 x 10, run 5k (32:20)

M/24/164

As rx'd

Split 5K into 1m - 1.2m - 1m

Time: 43mins

M/38/215 lbs/6'3"

As Rx'd

53:12

No 20lb vest
35:35

46 min

as rx'd no vest

PU needs work. Had to do jumping PU half way through. Push Ups were not to bad just tiring. Haven’t run a 5k in a long. Tried to pace myself but had to take it easy and cycle between fast pace walking a jogging.

R I P
as rx'd with vest.

as rx'd with no vest

36:10

pushups and pullups broken up and mixed

M/25/158 GregAWU

As rx'd (with 20lb vest) - 49 minutes

As rx'd with 25lb plate inside a backpack.

44 flat...would NOT recommend running with a metal weight plate in a backpack...

38:55 w/ 28:55 run (no vest)

warm up 3x10
(pullup, pushup, squat, situp, back extension)

Wod
as rx'd with 20lb vest
35:00ish

warm up 3x10
pullup, pushup, squat, situp, back extension

Wod as rx'd with 20lb vest
35:00ish

16:02 wod with a 40 lb vest and 22 min run - first week crossfitting - this is great, thanks to all!!

RIP Summers. Thank you!

Whoo who!!! 31:15 with 9lb vest... Should/could have pushed it more on the run. Dunno, just seemed off. Lats were still killing me from Friday's deadlifts.

Feeling good... Trying to catch the big dawgs!

M/28/6'3"/213

43:35 without vest and everything was normal no jumping pullups and sally pushups;)

51:00
Most pull-ups with 90# assist

As Rx'd without vest: 35:54

15' Rope Climb every minute, on the minute (no legs) - 7 minutes
Dip Clock (1 dip 1st minute, 2 dips 2nd minute, etc..) - 10 minutes + 9
4 x 2ooM (1 minute rest b/w runs) - :32, :31, :34, :33

Thanks Sergeant 52:02 Turnout gear with SCBA and mask,off air. this was a sucky good one

29:16 as RX. Pays to be a CrossFit triathlete
Comment #163 - Posted by: Eddie

Eddie, did you do this with a 20lb vest? Either way, amazing time man, good work!

found out hangovers and crossfit don't mix.

luckily i did a workout yesterday because i was going to use today as my rest day.

did the pull ups and and push ups (no vest) in about 10 minutes.
didn't get too far with the running before i cramped up.

I knew Sev, RIP brother. Thanks for the good times during Raven training in Guernsey, WY back in Spring, 2009. You are missed.

Ed

As rx'd (plus).

50 pullups, 100 pushups, 5.3 km run - ALL done with a 20lb vest on.

dead-hang pullups - 6:15
pushups - 9:27
Run - 2.65 km out 19:37, back in 19:25

RIP, SFC Summers. Condolences to the loved ones.

m/20/158

as rx'd but no vest 37:06

45:40 (25lbs with a scuba BC filled with weights)

Pushups were done using a plyo. style. (Push hard enough to launch body and hands off the ground,) Like clapping pushups.

Done in Lebanon.

Thought about SFC Summers and his family the whole WOD.

THANK YOU FOR YOUR SERVICE AND ALL YOU HAVE SACRIFICED!

50/m/180

41:00 w/vest

F/34/5'3"/110
50 Jumping Pullups
100 Pushups
5k Run 24.45
time 35.45

As Rx'd (no vest) 49:17
Totally miss-judged the heat here in the AZ desert. It was about 106 F and I ended up walking about half of the 5k and seeking shelter under trees where I could find them.

no wu

wo as rx'd but no vest. run on treadmill at 2%.

35'22

M/26/5'10/162

Scaled:

Only had an hour to knock out the WOD, couldn't do all 50 strict and finished, so subbed 50 kipping after doing 25 strict.

Wore a 34 lb IBA vest, no side armor = 31 lbs.

Pullups - 14mins
Pushups - broken into 10 sets of 10 = 10 mins
5K - 27 mins

52:02

RIP

27/M/5'8"/130lb

no vest, normal push-ups

29:27

Forgot to put total - 54:45. A little bit longer run than prescribed, but got a little lost and missed my landmarks at night. DH pullups with the weight really took much longer than I thought they would. Ditto with the pushups.

Male 32/ 5'8" 80kg
No vest as Rx'ed
36:40
Did the 5km in 24:10
12:30 for the pulls and push

MGySgt. USMC M/48/6'2"/205

As Rx'd with vest 45:11

RIP

OooRahh CrossFit

M/26/170/5'11 Sydney Australia

As RXd except without body armor 27:27

52:49
as Rx'd

38:30 no vest. at work treadmill run

Almost Rx'd 48:54
20# back pack

almost but not quite strict pullups
didn't release hands from floor but made sure chest and forehead touched the floor

run rx'd

36:44
50 pu's 5:00
100 pushups 5:15
5k 13:44/12:43 (26:29)

Did this one on 4 1/2 hours sleep and hangover. Had to get it in before a golf game. Pushup's with releasing hands on floor was a lot more difficult than I thought it would be. Seemed to hurt the shoulders more.

No vest (did Linda day before, was fatigued & slow), ran outside

39:45

55.48 as Rx'd

37:59 no vest

RIP, SGT. Summers.

I knew Sev's Dad, a brilliant and kind hearted soul that was as quick to offer advice as he was to pour a glass of fine wine and offer wonderful hospitality. I am sure you are both in a much better place.

Paul 33:07
Gunnar 39:26 (w/ vest)
Jen 40:35
Eric 40:37
Derek 43:12
Ryan 47:39
Shaun 58:57

47:07

36:03

As Rx'd 40:32 (w/body armor - approx 18 lbs)

3 mile run
22:50
then
3 rounds
10 Pulls
20 Push
30 Sits
7:27
Wood Workout

46:14

M/40/200

as rx'd=49:54
w/ 25lb vest (wasn't sure if I was going to finish the pull ups... big let down on pu's).
w/ chest cold (I think that is what really killed me).

w/o vest 41:11

pullups: 7:26
pushups: 8:17
5K(3.36 miles): 25:28

m/6'1"/184/22 yrs old
as rx'd (20 lb. vest)

48:00

35:35
Fat pull bar near the boardwalk on a rainy day.
About 7:30 for the pulls, 6:00 for the push ups and 22 mins for the run. the run was tough, wanted sub 35 but just didn't quite have it.

49 min (no vest), but for some reason i thought was was supposed to do 100 pull ups 100 push ups so that is what i did (pull ups had to be kiplings after the first 50)

scaled:
35 pull-up
50 push-up (release hands at bottom)
really sore left knee so no run!
35 mile bike ride

40/m/190
as rx'd...no vest

29:56

32:40 as Rx'd (no vest)
4:10 for pullups
5:50 for pushups
22:40 for run

47:47 (with brand new 20 lb. vest)

I surprised myself with a sub 25 min. 5K - it was a combination run/walk on mildly hilly terrain, but I guess the walks allowed for much faster running stints... ?

RIP, SFC Summers.

As rx' d in my 22 lbs vest aka "Olga"
with still more than 30° C at 6 pm but that' s no excuse anyway!!!
Time: 38' 17"

Knocked it out after a 20:00 Airdyne buy in earlier today, no vest, treadmill...29:28...pullups (over 6:00), pushups (close to 9:45) and 5k (20:18) for my total. Thanks to SFC Summers for his service to this great country of ours.

RIP

As Rx'd with vest. 42:12

30/M/143/ 5'10

AS RX'D

46:48

Nice WOD. RIP

SANTI

I forgot to say, with the 20 LB Vest.

SANTI

1/2 Severin after strength (5x3 squats and bench)

25 strict pullups
50 pushups, lift hands from floor when chest hits deck
1.5 mile run

19:59

Not a typo or planned - grabbed the timer and mashed the button without looking.

45:00 ish

clock stopped working this one but i think that's a good estimate. finished the last push-up at 15:05. chest was on fire the whole run

no vest.
as rx'd on treadmill.
35:03

35:20 No vest

RIP Sev

Did the pushups as rx'd, then ran 4.5 miles
~45'

Left foot still giving me agro so subbed a 5K row for the run, otherwise as rx'd with no vest.

Pullups (split @ 6:00)
Pushups (split @ 17:50)
5K row (unbroken - 20:39.6)

39:27

[39:27]

31:22
no vest

PUs: when alright
Push:ups: these were a bit tough, as I am still swore from Linda.
It took about 10 mins to complete both of these.
5K: I did this on a treadmill. I kept a good pace and finished in 20:30ish.

M/28/70/160

"Severin" as Rx'd with 20# vest

51:18

Did this today after the OHS WOD. That was tough with the vest.

RIP Sergeant Summers, God bless you for your ultimate sacrifice.

RIP hero 33:20 with 20lb vest the run was brutal

1:00:57

m36/166/5'8

no vest 36:00

m37/215/6'1"

Vest for half of each exercise

39:45

No way I would have kept form on strict pull ups if I kept the vest on. Will do better next time!

36:41
no pullup bar
pushups as rxd
run was 3.3 miles on mapmyrun.com

Good man - just came across this on CF. "Sev" Summers was indeed a good dude / totally dedicated. I thought he was RX and RTD - did not know it was the end of times. Bad Juju. I'll get some payback for you Bro.

Chaz

RLTW & DOL

'Severin'

no vest - row 5k

59/M/203 - 34:00

49/F/125 - 34:40

@rvbp

20# vest for pullups & pushups
5k run naked (no vest)

44:27

F/26/130/5'7
As Rx'D (no vest), really liked that one!
37:01

pullups: ~7 min (first 30:pronation/last 20: supination
pushups: ~9 min
I was told at the gym to run 5 times around the block for 5k, but I think it was a little shorter, maybe around 4.3k... Never ran a 5k in 21 minutes before, that's why I think it was a little shorter.

RIP solider. Thanks for your service.

As RX'd: 39:21

16:12 Did the Pullups and pushups at home in the basement...split them up 10 pull ups 20 push ups for 5 sets

29:08 Did the run at the park at Cedar Point in the dark which may have slowed me down a bit on some parts since I could hardly see the path but that sounds like an excuse

45:20

M/39/160

No vest, otherwise as rx'd: 31:49.

Finished pull-ups and pushups in 12:20, then did 12 1/2 laps at the track at Washington & Lee high school in Arlington, VA. Saw 2 other guys doing the same WOD.

no vest, otherwise as rx'd

52:20

34.05 (no vest)

I'm with Anthony T; my back and shoulders were shredded from the pull ups and the push ups and the previous few days of training.

That said, who would want an easy hero WOD?

These beastings serve as a good reminder.

RIP.

33m/5'8"/175
39:50

God bless you, brother! We spoke on the phone many times. My thoughts and prayers are with your family and SF brothers.

m/22/180

loaded up a backpack with 18#; first 20 pushups did not release hands.

everything else rx'd: 49:55

anyone else have a sore chin the next day?

m/42/5'10"/175

38:00

as rx'd

43:03

Rest day

@ Brian P.
Thanks! The event was really tailored towards my strengths. I used the weight vest for the pull-ups and push-ups; not the run. I didn't think the RX called for it. However, I kinda want to do this workout again for a true weight vest time.

Did this at the park this morning

Modified by doing kipping pull-ups (broken 25-15-10) and regular push-ups(broken 25-15-10-10-10-10-5-5-5-5). Also, the run was much shorter than 5k (ran from pull-up station down long path to the water and back - probably a little more than 1 mile). Then did three 400 m runs to work on running technique.

SFC Summers, RIP and a mighty thanks for your service.

subbed:
partitioned pulls and pushes 5/10; kipped some/released hands on all pushes.
44:39

probably the slowest 5k i've done in a long time. no excuses though, well... maybe linda last night might be a good one.

35:28 RX'd w/20lb vest

RIP

M/40/180/5'10"

no vest 42:35, hilly trail run for 5k

m/24/193 with ring pull-ups .....37.15

m/165

w/ 20# vest
100 strict pullups (im an idiot) 16:00
100 pushups (left hands on the ground) 27:00
5k run 59:09

Time: 59:09

RLTW - RIP Brother

34:28 w/ no vest & 5k route w/ hills

M/33/142lbs/5'5"

As rx'd
42:57

as rx'd w/ 20lb vest
50:31

wow that was a hard one. don't think push ups have ever felt so difficult before!

As rx'd (with two 10lb plates strapped on body w/webbing): 45.45
Afghanistan War, Soldier casualties: 2070
Afghanistan War Civillian casualties: 6, 982 (since 2007, including women and children)

The number of military casualties in Afghanistan will soon exceed the number which died on 9-11.
The number of civilian deaths, not including the years from 2002-2006, are double that of 9-11.

56:27

- last 7 pullups were kipping
- did not remove hands for pushups
time includes 1:22 to get to outside for running.

This is definitely a motivating workout. Thanks!

ian

RIP and God bless

No vest - strict pull ups - hands off deck at bottom and top

42:46

31 yom, 190 lbs

43:36 as rx'd with 20 lb vest

33.06 no vest

Blessings to my SF brother. Rest in Peace, Quiet Warrior-
58 yo male, 165
53:40 rx'd with a vest. I have a total knee replacement and I am told that I should not run. You gave your life, I can run. My prayers to your family.

as rx'd, with 10kg plate.

Total Time: 48 mins 49 secs.

I'm about to pass out.

scaled the running down to half. since i just hiked a 13,000 foot peak in yosemite. no weight vest, 23 min

m/37/5'11/213

No vest
44'05

w/20lb pack

38:34

Scaled to kipping pullups and a 50/50 split of standard pushups/knee pushups

No vest

44:35

No vest. 31.41

m/47/180
pullups and pushups rx'd +1 mile run=26:10 all with 20# vest.

Strick Pulls, normal pushs (no lifting hands due to sore shoulders), and 5K: 30:31.

45ish had clock issues. Done with vest.

1/4 mile run
10 jumping pullups
20 smith pushups
10 jumping pullups
20 smith pushups
1/4 mile run
10 jumping pullups
20 smith pushups
10 jumping pullups
20 smith pushups
1/4 mile run
10 jumping pullups
20 smith pushups
1/4 mile run

29:31

need to work on kipping pullups rythym and cardio

40:49 - no vest.

49 / 180

as rx'd with a 20# vest

53:53

Did it in 44.59.98 but......

I have to start paying more attention, thought it said 30lb vest! On second thought the lack of literacy on my behalf gave me an extra challange, so im happy!

Movement Prep warmup
39:18 (16:05 on PUs and Push-ups)
Home to green-belt, 3 times around greenbelt (complete circle on street), and then back home.

m/26/5'8"/150

I've been eating terrible the past few days, and I definitely felt it today.

w/o 20# vest: 37:15

44:58 as rx'd

Pack modified
35 strict pullups
35 pushups
ran 1k

18:03

Strict pull ups, hands off ground but only did 2 miles.

21:20

M/35/200

43:00 min without the weight vest.

41:21 as Rx'ed

34:01 no weight

M/26/5'9"/174

No vest

Time 40:23

Wish I had a vest and at the same time glad I didnt have one today. Big ups to everyone who did this with the vest and less than 40 mins, you guys are beasts.

DO WORK!!!

scaled
50 pullups
70 pushups
5k

47:03

49:08 no vest

could have pushed a little harder on the run, pull ups are definitely something i need to work on

As RX'd
no vest
38:04

I had the honor of working with Summers the week before he passed. There are few SF soldiers of his calibre and professionalism. Condolences to his family; he will be missed.
De Oppresso Libre

38:20 - no vest. Linda is still making her presence felt!!

45:00 as rxed but no vest.

RIP to a defender of our country.

No Vest, Ran a mile: 28:30

as rx'd: 38:45 (20 pound vest)

Done on 9/9
31:49 - No Vest

Penalty for No vest and bad form on pull ups
30 Turkish Get ups 36#KB
20 KB Swings 56#KB

40:09

did pullups as strict as I can do them!
did regular push ups
approx. 5 k run/jog/survive

all performed with a 20 lb vest

total time= 47:44

pulls/ pushups took approx 15:00
approx. 5 k run took 32:44

M/33/5'4"/140lbs
As RX'd w/20lb vest
39:47

28:55 rx w/22lbs

thanks SEVERIN

50 pullups
50 pushups
1 mile

52:09 with 20 pound vest

RIP

m/32/170/5'8"

5k in 25 min
50 pullups
100 pushups

total 36 min

As Rx'd:

50 strict pullups: 11:45
100 pushups: 11:34
5k: 33:11

Pullups and pushups were tough, but the run was killer - abs started cramping a 1/4 mile in.

As Rx'd

50 strict pullups: 11:45
100 pushups: 11:34
5k: 33:11

Total: 56:31

Pullups and pushups were tough, but run was killer - abs started cramping a 1/4 mile in.

40:33

pull ups and push ups 9:45
5k 19:40
29:25 total no vest

God bless Severin and his family...RIP

knew his brother because he was a PL in my company at the time (he was also special forces) RIP

I did the pushups and pullups but when I started the 5K, my back started to act up - a twingle, some sort of muscle thing going on.

did half strict and half jumping pull ups. Otherwise as RX'd

45:52

f/33/120/5'3

45:55 no vest (TCW High School Track)

no vest at TCW High School Track 45:55

As Rx'd.
46:25

"Mrs. Wobbly"
Scaled to kipping pull-ups. Rest as Rx'd.
46:25

36:22. Did jumping pullups with controlled descent. Did pushups on a 2 1/2 foot bar instead of ground. ran 2 miles with gideon our pitbull. Gideon did no pull ups or push ups though.

35:05. ended up kipping for some of the last 15 pull ups. did first 50 pushups as Rx'd. then did next 50 on 2 1/2 foot bar with Bethany since my chest was still destroyed from linda. all that took just over 13:00 minutes. Ran 3 miles exactly. Running went well. averaged about 7:20 miles. thats as fast or faster than I ever ran even when I ran all the time in an attempt to achieve "superior fitness". I only run as Rx'd on the wods now.

Missed

41:25
Took me almost 13 minutes for the pullups and pushups
Had to walk some of the 5k

31/m/71"/175#/Anytime Fitness: Enterprise, AL

CFWU x2
34:04 No vest and on treadmill in five fingers.
Not as Rx'd.

Re-strained my left hamstring that I pulled two weeks ago when the treadmill said 1.37 miles, so I finished it out with 2850m row for a total distance of 5042m.

m/36/5'9/180
CFWU-3. 12 Pushups instead of PU 2nd. Superman. Burgener. DU.
43:15
29:21 on run.
Was pretty pleased w/time until I looked at other posts. Took too long transitioning from pushups to run (getting outside, putting Garmin on.) Then had to wait to cross traffic at Old Honeycutt. Ran 5k course across from gym.
Pretty pleased w how I felt on run. Tried to use hips as some did at the Games.
1st 10 PU unbr. Then a lot of 3's. 1st 20 pushups unbr then mostly 4's & 5's.

M/22/70"/188#

20 deadhang pull ups
30 jumping pull ups
100 push ups
4 mile run

53:33

46 mins Did dead hangs up until about 20 I think, then had to switch to kipping. Push Ups were just normal push ups, didnt have a vest, ran in the rain!

Whether or not you agree with a certain war, or troops being in certain conflicts..... A man giving his life for what he believes in is the most honorable thing I can think of..... God bless your family

As Rx´d (with a 18lbs diving belt)
Pullups and pushups - 14 min
5k - 25min
Total time - 39:10

Regards from Portugal.

As Rx'd With 20 pound weighted vest,Except that the 25 last pull-ups where kipping.
Time: 38:17

as rx'd
45:53

Had to stop several time on run, knees were killing me.

M54yo 234

10:20 pullups w/ green band
9:37 pushups a srx'd
35:38: 5k run

TOTAL 55:35

M/25/5'9"/140

49:17, no weight vest

12:23 pulls ups
7:22 push ups
29:31 5k

Realized that I have not ran for quite some time :)

M/25/5'9"/140

49:17 no vest

12:23 pull ups
7:22 push ups
29:31 5k

Realized that I have not ran for quite some time :)

M46/75"/190
25 blue band, 25 green band
Push-ups rx'd
No vest
48:46 (didn't break down times)...

31/m/71"/175#/Anytime Fitness:Enterprise, AL

31:04 No weight vest, run was on treadmill, and not as Rx'd.

Due to hamstring injury had to stop running at 1.37 miles. Finished with 2850m row for a total run + row distance of 5042m.

ring PU

34:33 no vest

Comment #11 that was a typo my brother it should have said let hands leave the floor at the TOP of the movement like an explosive push-up!!!!!! Not resting in between EACH push-up comment#13!!

D @ 29's
50- 532
100- 1400
5k row- 3845 (22:40)
no vest

~42 min, no vest. Appreciates "hero" wods that even us mortals can complete (at ridiculous times, tho')

45:56 w/vest

Jumping PU, pulled 100lbs in a wagon for the 5k.

55:30

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

No vest

47:32

m/35/160/5/10

"Severin"
50 Strict Pullups
100 Pushups (release at floor)
Run 5K (actual run: 3.25 miles)
As Rx'd......
39:01

You have been a postive influence on my life since the day we met. Rest in peace brother, you will most certainly be missed.

w/20lb vest:
PU: x50 (first 10 strict, then deteriorated)
pu: x100 release hands from floor at the bottom
Run: 5k

45:11, run was harsh with shoulders killing me.

Strict pulls with varying grips, games style pushups, row 5k

33:03

Thank you and your family for the sacrifice you have made to serve and protect our country. Although, you don't know me, I am just one of the many Americans who truly appreciate what you have done and feel the pain of this lost. Please gain strength knowing we are walking with you in our hearts, prayers and daily way of life.
From my family to yours, God Bless You.
JR
Philadelphia, PA

SS, Miss you brother. Things just aren't the same.

50/m/190

Our regards and respect to Sergeant First Class Severin W. Summers and family. Thank you

Front side rx'd but only 2 miles on old knees. 37:10

42/m/176cm/73kg

As rx'd

34:53 (no vest)

Pull-ups 3:55, push-ups 5:50, 5k run 25:08

M/32/5'9"/155

As rx'd. (Actually the run was 4.92km; my planned route was closed because of road construction, so I had to guess an alternate route while running. I measured the new route later and found it was pretty close to 5km).

Time: 35:16

RIP Severin.

about 15 strict pu, rest kipping
regular pushups
no vest

34:20

38:30 No Vest

53:32

wearing backpack with 6kg/13lb
50 strict pull ups
100 push ups release hands from floor
6.4 km run (home - woods - thru woods - stan ln - coal hill - halfway hs - brd ln - home)

broke the pull ups and push ups:
10 pull ups (broken) + 20 push ups
10 pull ups (broken) + 20 push ups (broken)
5 pull ups (broken) + 10 push ups (broken)
6.4km
10 pull ups (broken) + 20 push ups
10 pull ups (broken) + 20 push ups (broken)
5 pull ups (broken) + 10 push ups (broken)

very tiring but good to get some fresh air. ran a little over so as not to run under. measured after. nearly came to a standstill uphill. 6kg really makes a difference. did jumping pull ups for end of last 3 sets. tried to lower down slowly to compensate.

33:03
next time wear vest

48 minutes

50 pullup
100 pushup release
3.0 mile run (6:57, 7:24)

only ran 2 miles, not 3

27:33 09/23/2010

30 pullup
60 pushup
1K run

20 minutes

35 strict pull-ups
70 push ups, release hands from floor at bottom
run 2 miles 6.5 w 4.0 for 3 min at 75% mark due to cramp (15 min)

40 min (pack except a mile short on run)

skipped run

16:29

43:31 (no vest).

Completed on 09/08/10

10 lb weight for pullups and pushups

33:40

not sure on the distance

42:53(PR)

As rx'd 42:00
First time with those types of pushups.

5k time was 28:42. Felt like I was overheating a bit on the run.

101204
R: 32:40 treadmill no vest

chef, that was my Dad,Sev's G-dad, thanx for all the good words here, we're very proud of Sev, started your wod today son, tough goal, will make it! Miss you much.
Pop

No running, 17:37

Mr Summers (West), I visited Sev's grave at Arlington on Saturday, 17 Jul 11. Respectfully, I would like to thank you, and all of your sons, for your service to our country, and the Regiment. Very Respectfully, Adam.

36:36 rx with 20# vest