Hate to see new HERO wods...godspeed

RIP

oooh man...not another hero WOD. it's been all to often that these are popping up.

Bless his family

and rest in peace

Rest in peace, warrior!
I had the fortunate pleasure of working with the Canadian forces in Kandahar. Around the same time in fact. Solid folks, our brethren to the north.
Today I ran 1 mile for time, then did Grace. I had some time to rest in between the two since racks were occupied.
1 mile 5:56
Grace 135# 4:35.
Really enjoying the advice from Graham, he's intense. Dave Lipson is a maniac as well, very inspirational.

RIP.....

RIP Soldier. Warm thoughts go out to your family.

Well, I basically got SPANKED on this WOD!

HSPU were head to floor and down to singles and doubles by round 4....definitely chewed up my time but well worth the efforts.

Looking forward to paying tribute! Doin' the 10 penny line-up and knockin' em' down! Every damn one of em'! RIP Soldier! God Bless.

New to Crossfit but can already tell obvious dedication to those that sacrifice it all for us, no matter where we live.

These Hero Workouts are gonna be real
but
when i think about quitting and going back to bed Ill look at the name of the workout and i know what i do is nothing compared to these men and women.

Its gonna be an honor to do this workout tommorrow...Im friekin pumped already!!!

sorry i know im new and excited about the simple stuff haha

rip brother

rip brother from the north

I would just like to take this opportunity to say Thank-You to CFHQ and the CrossFit community in general for recognizing our Canadian soldiers fighting alongside our American friends. It means alot to us as a nation that you would honour our men and women the way that you do and I will always be proud to call the USA a friend.

R.I.P Nicholas Bulger

RIP Cpl. Bulger

Being brand new to WODs I'm not sure I can do chest to bar pull ups. Would a lat pulldown be an acceptable substitute?

RIP Cpl. Bulger

Thank you for your service.

Rufus - If you can't do chest to bar then at least try to do chin over bar :).

Pull-downs tend to be a bit more of a last resort as a sub. Are you doing kipping pullups?

Drive on Hero. This world is just the beginning. Thank you for your service... you will not be forgotten. Recognized.. Cross fit for remembering your efforts. I served with multinational forces and consider them all brothers. My next work out is dedicated to you. RIP.

David: Thanks for the advice. I can definitely do chin ups and will do those instead of pull downs.

Being that this is only my second WOD I've never really tried chest to bar and was afraid there would be no way I could do one set let alone ten. I'd never heard of kipping until just now. I'm watching the kipping videos now and will give it a shot tomorrow.

can you kip chest to bar pulls or is this strict pulls? I've never been quite sure, and I've always done strict.

RIP
gonna b hell

Thanks for recognizing members of the CF!

R.I.P
Just returned from country, and AO was Zhari.
I'll be thinking of Cpl Bulger, and Zhari during this W.O.D.

God Bless. RIP

RIP Bulger, we will remember.

Thanks Xfit

42:03

RIP Bulger.

Not Rx'd - last 5 sets of HSPU's were assisted.

42:30

treadmill will kill my time on this one. how many double unders can I sub for the 150m run?

As much as I'm happy to see CF recognizing Canadians, I am not happy to see a fellow Canadian up there.

RIP brother. Gonna hit this hard tomorrow for you.

Ric-a-dam-doo. RIP.

Wow, wasn't expecting to see a familiar face when I logged onto the site today. I spent a little time working with Cpl Bulger in 09'.

RIP

Remeber folks, a hero WOD means hold nothing back!

"We have become too civilized to grasp the obvious. For the truth is very simple. To survive you often have to fight, and to fight you have to dirty yourself. War is evil, and it is often the lesser evil. Those who take the sword perish by the sword..."

Question inspired by Thursday's montage of humans overhead squatting humans: how do you get the wide grip at the top of a shoulder press/jerk? I was practicing at the gym with a barbell (not having found a suitable female yet), going from clean to jerk to squat, but my hands are still roughly at the high rack (just outside of shoulder width) position. At what point do they move out to the wide overhead squat position, and how did the lads achieve that transition with a human load?

Thanks,
_matt

27:22
this one hurts your wrists
stretch them out before

RIP CPL Bulger. We appreciate our strong Canadian bretheren taking up arms with us in the face of cowards who harm the weak and defenseless. Strength and Honor!

50:12

Completed my first full HS pushup today followed by 69 more handstands lowering slowly to the floor. Looking forward to doing more full HSPU next time! All others RXd.

m/45/185

28:01

m/42/5'10"/175

31:25 - scaled FS to 115#

42/m/176cm/74kg

Sub'd 150m row for run

34:00

150m row in about 35 seconds each, C2B pull-ups easy, front squats hard but unbroken, HSPUs broken after round 1 in 5/2 or 4/3.

M / 6'0 / 175lbs / 33yrs

Exactly 23:00. Used a treadmill which probably delayed me a few seconds per round.

23:10- nipples over bar/atg/28" hand space on hspu..rip

Scaled to
Ten rounds of:
Run 150 meters
7 pull-ups
85 pound Front squat, 7 reps
7 Handstand push-ups

32:18

Here is a workout for a challenge.
Bodyweight CJ (full squat clean; the barbell lowered in control- no dropping)x1 and chest to bar pull-upsx2. For a challenge do 50 rounds. For excess, do 100 rounds...

F/40/5'6"/150

approx 150m--shed door to corner and back
kipping chin-over-bar pull-ups
75# front squats
band-assist handstand quivers (read: itty-bitty vertical movement in a handstand position)

33:31

Went to the state fair yesterday and ate junk, but also did 10 pull-ups at the Marine booth--the bar was slippery a bit wobbly for kipping so it was a bit awkward; won a lanyard.

m/42/6'0"/192

hooked feet on smith machine for HSPU, otherwise as rx'd

25:05

as Rx'd: 34:36

M/30/173/5'10"

as rx'd

31:40

Struggled greatly today.
m/28/6'0/300

7 rounds before i ran out of time before work- 24 minutes
alternated reduced load pullups, air squats, pushups for c2b, 135 front, hspu

anyone found any good workable programs for getting better at pullups? Sorry so many questions.

Thanks all

ever since i started crossfit
i've noticed my metabolism
has shot up. i am 44 male 168 to 170,
and eat right. my question is can
exercise at a high intensity do this.

M 30
As rx'ed
18:32

"Bulger"

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

time 38:35

Great workout, Sorry we got to do it as a hero workout. God rest your soul Bulger, thank you and God bless your familly.

31:50

2010-10-19: 30:37. Sub abmat HSPU and reg pu's. Rnds@1:59rnd1-3:51rnd10. HSPU unbroken until rnd 9(4) to 10(3).

RIP Bulger.

M/36/5'11"/175

AMRAP in 20 minutes of:

15 box jumps, 20"
7 Chest to bar pull-ups
110 pound Front squat, 7 reps
7 Handstand push-ups

5 rounds plus 15 box jumps and 1 pull up

as rx'd

23:44

26:39 rx'd

23:15 as Rx'd

* exercises unbroken

Subbed 20 double unders for 150m run
Apart from that, as RX'd
Front squats killed me. I was going to scale to 115 but decided against it. Need to get my heavy lifts up
45:54

32:40 w/ 200 meter run. All movements unbroken. Salute!

RIP

29:23 RX'd

@#45 pete: Absolutely!

As Rx'd 38:44

scaled rounds to 7
hspu-head to pad(4")

22:50

1:10:04
Had to modify because of gym.
3 Rounds of:
1 mile run
23 Pull-ups
23 135# Front Squats
23 135# Shoulder Press

as rx'd

39:08

Fair winds and following seas on your journey, warrior!

As rx'd

39:30

RIP PSMB

Subbed row

43:14

I'm seriously not hating on anyone's squat technique but rather asking an honest question: Does squatting with knee wraps and/or belt afford any benefit above and beyond lifting raw, esp. with regards to the desired neurological response we're all after. I'm not planning on lifting with wraps and belt all the time, but would like to know if throwing in a non-raw super-heavy session once in a while would be worth it. Thoughts?

Rebeka, Brookelynn and Elizabeth please know that your sacrafice and that of your husband and father has not go unnoticed.

Bulger
10 rounds of
150m run
7 chest to bar pullups
7 135# front squats
7 hspu

29:27

rd1 2:42
rd2 2:46
rd3 3:03
rd4 3:04
rd5 3:00
rd6 3:08
rd7 2:55
rd8 2:58
rd9 3:03
rd10 2:43

My wrists are killing me. Front squats went really slow first 4 rounds then, I seemed to have found the groove. Chest to bar pullups kipped and unbroken.

M/32/5'10"/169

As rx'd

47:16

Still trying to learn kipping so I probably got more chin ups than actual chest to bar.

M/41/177cm/79kg (Finland)

44min

Ten rounds:
150 m treadmill (Wasted tons of time on this one. Even on different floor that other "stations")
7 chest-2-bar
7 front squats 50kg
7 hspu

@ Snyder #44 - try CrossFit. I heard it works.

In all seriousness, stick with it man. We do plenty of pull ups. Your body will respond if you keep following the program.

RIP Corporal.

Since I can't really do 150m sprints inside my apt (and going back and forth from inside to outside would cost more time than the sprints themselves), I'm going to change your workout up a bit (but hopefully keeping the Hero WOD intensity):

7 rounds for time of:
7 Double-Unders
7 Kettlebell Swings, 1.5 Pood
7 Box Jumps, 24" Box
7 AbMat Situps
7 Pull-ups
7 DB Front squat w/ 50's (100lbs)
7 Handstand push-ups

Looking forward to this one...

23:42

30:39 as Rx'd. Great full-body workout!

Been out of the game for awhile. Starting with the scaled WOD's for about a month. Sad to see a new hero workout.

2nd week back and first Hero WOD after summer off.

"Bulger"
5 rounds as Rx'd (treadmill) = 17:03

I would like to blame time restrictions but that's all I had in the tank.
There was a mental and physical barrier after 5 rounds that just shut me down. 30 minutes later and I'm still hearing my heart beating in my head!

Globogym still sucks. Meatheads are still meatheads...

32:52, subbed 15 double-unders for run

29:10 Wow that was rough.
RIP Soldier.

30:40. HSPU to 2 stacked 25's. All else as rx'd

RIP !

26:13

Rx'd

Brazil

28:32 rx'd

I knew him as Nick. He was from my hometown. He will be greatly missed. RIP corporal.... this ones for you...time to hit this WOD with everything I've got

CFWU x3

32:51
a few pullups were shoulders to bar
95# fs
assisted hspu

SUB 90# pd
SUB 95# fs

43:43

49 - 181

subbed HSPU with feet over Smith Machine bar
runs on the mill at 1%

37:40

all Front Squat sets had the bar taken from the ground and all sets were unbroken - that's really good for me, I'm pleased with that part of my performance.

10 rnds.:
Run 150M
7 K. Pull Ups
7 Front Squats (1-8 @ 65 lbs./ 9&10 @ 55 lbs.)
7 HSPU's 1-8 30 sec. hold/ 9&10 Feet on bar HSPU's.)

Time-38:12
(My hands went to h3ll in a/b the 4th round & my grip & wrists took a road trip with them.

23:30 as Rx'd...RIP Corporal Bulger.

I hate seeing new hero WODs but when they are a great WOD like this one, it honors them even more. God bless his family.

NEVER QUIT!!

F/40/5'4"/119
-ran 1 lap+ around gym
-FS 65lbs
-kipping chin(and earlobes!) over bar pullups
-handstands with feet on racked bar(not quite vertical).
10x
22:07

Ah, the result of all the bitching. No video at all today! Nice going.

Bulger-RIP

Ten rounds

run 150M
7 Chest to Bar pull-ups
7 95# Front Sqats
7 Handstand Push-ups--did not go to the floor, having trouble with technique because I am used to yoga handstands, which are more vertical.

Time: 24:35

The guys beat me today by a minute but they did 14 chest to deck PU's instead of handstand and did not do men's RX on the squat.

M/39/235/6'1"

as rx'd with 0.1 on treadmill first 5 rounds
dropped squats to 95 for second half.

33:40

37:40

run 150
7 kipping pullups
7 85lb front squat. (made effort to get below parallel on each squat, but know that it didnt happen everytime)
7 hspu (went down as far as i could)

Thank you for your service Cpl. Bulger.

F/39/5'2"/128#

Rx 10 rds (95# front squat)

26:15

hspu slowed me down on this one

27:13

That was a great WOD! I loved cruising from success to success, training myself to plunge right into the next interval despite how badly I might be gasping. I certainly agree with all the sentiments about sacrifice, but I will always associate Mr. Bulger with good times.

31/M/145/5'10

Felt a little sick today, plus did my affiliate WOD prior to doing this, my affiliate WOD was 5 rounds of Max reps of pull ups and push ups, drop from the pull up bar and done, rest on the ground while doing push ups and done. Did 208 reps, then cut the WOD today in a half, to five rounds, I should have done the whole thing but my arms were really feeling it time was 21:05.

SANTI

Scaled to 5 rounds

21:14

Rx'd 22:18 RIP
Not too bad considering we did the Air Force WOD yesterday at our box.
Great WOD

The only complaint I have of crossfit, is that I end up cursing the names of fallen Heroes! Rest in peace Corporal Nicholas Bulger.

RIP Corporal Nicholas Bulger..best wishes to the family left behind.
Getting back to CF 2wks ago...Began strict pale/zone diet on 10/18/10: meats, veggies, nuts seeds, some fruit, little starch, NO SUGAR! ...The sugar part is the hardest part but been able to maintain diet and no sugar so far! M/31/5'7"/195lbs.
Today's WOD 1:13:52
-Kipping PU's chin over bar
-FS 115lbs (since i didnt have squat stand and had to clean bar each time, but FS unbroken)
-HSPU's feet on plyo box (unbroken)
-All 10 rounds completed!

16:30 Rx...RIP Bulger

Just got back in town where I couldn't really keep up with the WOD's, so I did the CFT earlier then decided to scale this one to 5 rounds with everything else as Rx'd: 14:00

As rxd
Pullups and f squats unbroken
27.10

Scaled to 5ds:
Got all but 3 CTB pullups... Huge improvement! :)
95lb FS, 2 rds unbroken
Head to weights on HSPUs...took my time and touched each time.

21:13

Set a goal to get my head to the floor on HSPUs in one month.... so by 11-19-10 I will have a HSPU! :)

M/24/6'1"/180

As Rx'd:
27:20

RIP Bulger.

Rx'd 24:17. After: 3 rounds of 3 OHS - 3 snatch balance, practice with 45-65-75.

37:00

M/25/176/69"

Ten rounds for time:
15 20" Box jump
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Time: 35:12

as rx'd:

28:51

f/26/175/5'11

kinda behind on wods...

did "forrest"
Rxd
35:51

&
10X1 deadlifts with 255lbs

I just watched yesterday's CrossFit Total video and just can't help but wonder what ever happened to the quality control of the videos posted on the site?

CrossFit, you have too many new crossfitters coming to this site for proper form instruction and with videos like this, they are not getting it.

The old Santa Cruz videos always mentioned form faults. Any form deviations were noted and the proper way was explained.

Why are we allowing such UGLY work without making mention of it?

CFWU x 3

Run was +150Ms on the PAC laps
#95 on the Ft squats

48:42

I use UGLY because that's exactly what it says in the old CFT video with Zac and Nicole.

http://media.crossfit.com/cf-video/CrossFit_CFTotalNZ.mov

As rx'd: 25:55

M/33/6'3"/196

Rx'd: 34:39

I hate HSPUs. CTB PUs and FSs unbroken throughout...

5 rds, 100lb FS

17:12

Avg HR 176, peak 186. On a short break between morning flights and evening flights.

Thank you Corporal Bulger. Sincere condolences to Rebeka, Brookelynn and Elizabeth.

M/38/76/215

29:13

Scaled FS's to 100 lbs cos I have a bad lower back (I have a 6th lumbar [only supposed to have 5!) that has multiple cracks and breaks and is pushed in, I have to keep things light and I'm OK, says the doc)

30/M/134

First workout back after a 6 week hiatus.

10 double unders as a sub for running, scaled front squats to 115 lbs.

5 rounds. 15:51

God's speed...

Get some, Go again!

Rx'd 26:23

30/M/5'10"/210
Camp Dwyer, Afghanistan

Rx'd 24:40

26/M/5'9"/160
Camp Dwyer, Afghanistan

m/37/6'1"/205

as Rx'd

23:35

HSPU still need help, getting much better though

M/31/5'9"/215

Modified

Run 150M
1 flight stairs (stupid 2 floor gym)
7 Pull-Ups
7 115lb front-squats
7 assisted HSPU

5 rounds before had to return to school.

28:03

30:34

I'm sure that workout is nothing compared to what you've been through Bulger. RIP and my sympathy to the family.

m/165

as rx: 32:26

I made up a workout i thought it was good but can someone wlse try it out?
21-15-9
Back Squat #135/95
Bench #135/95
Toe to Bar

Please let me know what you think.

29:41 - Band assisted HSPU's. Otherwise, as Rx'd and all sets unbroken.

#85 mike

New hero WODs are presented without any additional nonsense (vieos, etc) that might take away from honoring the hero.

RIP Bulger

As rx'd

29:36

M 187, 6ft 34yo

RIP Bulger
36:42 as Rxd

Sorry forgot to add abmat on HSPUs

Run 150 m
7 kipping pullups- did all unassisted, hand ripped open on rd 8 but finished (and cleaned bar after:))
7 front squats @ 85 lbs
7 hspu- head is getting closer to floor every time

35:12

Short on time, 4 rounds 130# squat, 3 rounds 120 # squat, finished 7 rounds total in 21 minutes would have been a little faster but I was stuck on a tread mill.

My 1st Hero WOD.

The time isn't good and I had to sub a lot (no bar,can't do handstand pushups, and wasn't sure how far I was running(treadmill distance display broke))....lol I'm ghetto crossfit

Ten rounds for time:

Run 150 meters (subbed a min sprint)

7 Chest to bar pull ups (subbed row from the floor- 20lb dumbells, 7 each arm)

65lb front squat (7 reps)

7 handstand pushups (subbed 7 incline pushups- legs propped on a bar stool)

31:33

32:30
200m run - it's what was marked at the gym
95# FS - clean to get there, used 20# WB for depth measurement
HSPU using tallest box they had. need to get stronger there

30:28

7-Chest to bar pull ups
7-135 lb front squat
7-HSPU assisted in the last five rounds

RIP Bulger

M/22/175/6'2"

As Rx'd:

26:51

RIP Bulger. Cleaned FS from floor. Wow that hurt especially since I made up Forrest yesterday and my core was smoked! Hard workout.

m/39/76/210

Rowed 150m; PUs on rings; rest rx'd

35:25

rxd

40.26

hspu were ugly toward the end...

@ 68 M. Honcho

Thanks for the advice, short-sweet-simple
I like it!

Thanks again

RIP Bulger

M/42/180

My condolences to the Bulger family. I am very sorry for your loss.

As rx'd:

30:57

I had to run shuttles in a small gym, which slowed me down quite a bit, but my squats got pretty slow by the end, too. A tough, fair workout.

More better faster

32:32, had to shuttle run it behind the station, first fs each round cleaned from the ground.

M/33/5'4"/140lbs
As RX'd
26:18

RIP brother. Hero WOD's are always challenging and this was no easier. Worst 33 minutes of my life! God bless you and your family!

f/26/150/5'5"

Thank you and rest in peace, Corporal Bulger. Much love and respect to you and your family.

"Bulger"
10 RFT
150m sprint
7 pullups
7 front squats w 55lbs
7 hspu

53:49

I GOT MY FIRST TRUE KIPS TONIGHT!!!! so, mostly the ones i got were more like chin ups, but i was just so psyched to get the rhythm and all that! so psyched. i did mix in some assisted pullups, too. HSPU were down as far as i could go, definite room for improvement there.

great workout- a real scorcher

27/m/5'11"/175
8rds as rx'd
34:47

Problems with HSPU from first rep on

M/28/70/158

as RX'd - 36:34

Still got this chest cold, breathing a little tough halfway through. HSPU wore me out by the end. Good WOD

Cpl. Bulger, RIP soldier. Thank you for your service and the other members of the Canadian forces.

As rx'd: 35:19

Every gun that is made, every warship launched, every rocket fired signifies in the final sense, a theft from those who hunger and are not fed, those who are cold and are not clothed. This world in arms is not spending money alone. It is spending the sweat of its laborers, the genius of its scientists, the hopes of its children. This is not a way of life at all in any true sense. Under the clouds of war, it is humanity hanging on a cross of iron." ~Dwight D. Eisenhower, speech, American Society of Newspaper Editors, 16 April 1953

RIP

34:30 rx'd

Think the cold is gone...

150m row
7 chin-ups (some jumping, some kipping)
7 95 lbs front squat
7 hspu (mostly just kicking myself up to the wall, had a lot of trouble with form*).

6 rounds ~ 29 minutes.

* until someone told me to look behind me and not down at the floor. Note to self for future WODs.

Liked this one!

Took it easy since USA Ultimate Nationals are next week. Don't want any risk of injury. 95 pounds on the front squat. I tried handstand push-ups but struggled big time, so instead I substituted 3 a 3 second handstand hold. Subbed chin-ups for pull-ups.

32:41.

HSPUs were head to focus pad
37.06

51/m/5'7" 180

as RX'd

31:14

Rest in Peace!

when i first looked at this wod, i thought to self...no way...but i tried it and did it! misread 150 m run for 250.
10rounds
250m run
7 jumping pullups (sub)
7 front squats (65lb sub)
7 handstand pushups....getting better!
42 min. wiped out thank u crossfit.

rest easy brother....

as rxed, 44:26

add two flights of stairs between treadmill and weight room...

29:14
HSPUs were not full ROM

29:26 as Rx'd

R.I.P.

Scaled back to kidde version.

8-7-6-5-4-3-2-1 of pull-ups, 85# front squat, and HSPU. Guess I forgot the run.

RIP Corporal Bulger

What an awesome WOD

Did 5 rounds 19:05

Runs were 250m plus flight of stairs

Thanks

RIP Corporal Bulger

What an awesome WOD

Did 5 rounds 19:05

Runs were 250m plus flight of stairs

Thanks

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Front Squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3 135lbs x 2
Jog 400M

39:46
HSPU with feet on rack assist
Foam roll after

39M/5'10"/170#

W/U: One round of "Bulger."

As Rx: 20:48.

C/D: skipped.

Runs on indoor loop; chest to bar contact on pull-ups; rock bottom FS; top of head to floor on HSPU.

Intended to skip a w/u today. But after the first round, I discovered my stop watch wasn't running. So I started over. I definitely have sub 20 in me. Plenty in the tank post WOD, though shoulders were burning nicely.

Done in your honor Cpl. Bulger. RIP.

15:29
m/5'11''/207

My 53rd officially logged WOD:

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Scaled as:

Seven rounds for time of:
7 Box Jumps, 24" Box
7 Pulls-ups
7 DB Front Squats, 47.5lb DB's (95lbs)
7 Handstand push-ups

NOTES
- HR Avg 166 / HR Max 178
- Had limited time so not as ambitious of a scaling as I'd earlier planned; prob for the best as this kicked my arse
- Pullups unbroken! This would not have been possible a couple of months ago
- Front squats were tough with DB's...never have nearly this much trouble with a 95lb Barbell
- HSPU's were brutal; was doing singles by the end and had to resort to bouncing head off AbMat

220# 5rm DL new PR

95# 10 rounds 30:50
F/180#/35
Crossfit South Bend rookie

short WU then WOD:

10rnds of
Run to street and back (150m? maybe longer?)
7xC2B
7xFS
7xHSPU

22:56 rx'd

runs took 1min+ to complete. should have measured it first.

RIP Bulger

later,
b

20/M/5'10/178

21:46.6

subbed 150m row for 150m run

otherwise as rx'd - 32:55

29:35
sub 25 DUs for run
did not go as well as I thought it would. Squats and HSPUs fell apart after round 5. I mark down the number of rounds I complete, because I always forget. Disappointing overall.

I did 5 rounds without the 150m run and added a 1 mile stationary bike/arm machine at the end. Time was either 13:52 or 17:52. I took my time and had some fun. Sweet WOD!

7 rds
subbed 15 DU for sprints
regular pullups
115# FS
HSPU's to aerobic step (plus one booster)

1:39/2:06/2:40/2:34/2:15/2:33/2:33 = 16:23 total

#109 JoeyG - there aren't even any videos today, Bro - sounds like you might need some anger management

bulger done in 23.45

32:46
wow, the runs were the worst part, thought they'd be the easy part. hurt even jogging them

35 yom 205 bwt

"Bulger"
hspu's to abmat all else as is

time 34:57

RIP Cpl. Bulger

RIP CPL It's sad to see another fallen brother

I did a boot and utes run up cardiac twice this morning with Platoon so did Half as rxd

5 rounds
150m run
7 chest to bar strict PU
7 Front squat
7 HSPU went down as far as I could and last round just held it until my arms gave out
18:34

Standard pull-ups
HSPU's w/15# bumper and abmat

24:29

cpl bulger, rip, my regrets to your family.

25:08 scaled as follows:

-160M run
-as high a pullup as i can string together (got a few CTB's)
-65# front squat
-bridged hspu

notes for next time:
ctb pullups
higher squat weight....

39:51 rx

M/45/180

As Rx'd 37:55

Had to run the 150 meters on an eliptical, everything else as Rx'd - 30:49

31 yom, 190 lbs

33:04

scaled front squats to 95 lbs

RIP and God bless.

As Rx'd 33:12

D - 36:36 last 4 rds switched to pike HSPU's

A - 30:23 65# pike hspu's band assisted pullups

Newbie - First WOD
m\43\175\5'8

RIP and God Bless Bulger

Had to hook feet over smith machine--just not that coordinated - yet.

37:45

M/38/211 lbs/ 6'3"

Scaled to 95 lbs for front squat
everything else as Rx'd

39:10

M/35/5'6/165

as rx'd
i slightly rested my calves on the squat rack bar for HSPU's

23.31

Afghanistan

As RX'd 46.14 @ the Canadian gym in Kandahar air field.

RIP

16:01 rxd

34:02
I ran 300m on the first 5 rounds. I did the math wrong and I paid for it.

M/26/183 lbs/5'11

Front squats scaled to 115 lbs, 49:08

M/25/159 GregAWU

Bar cleaned from ground, squats unbroken.
Runs on tread-mill
Rounds 1-3 head to ground, 4-9 w/ 2" foam padding, 10 head to ground.

29:58

41:17 as Rxed... felt good!

M/49/6'3"/195

as rx'd
42:18

M/23/5'9"/228

rxd
25:37

30:09

m/178cm/87kg/34y
sub 21 box jumps for 150m run
30:06 (maybe did 9 rounds)

M/22/70"/192#

"Bugler" (scaled)
7 rounds for time of:

200m run
7 chest-to-bar pull ups
7 115# front-squats
7 HSPU to a 4" stack of books

1:04:32

That was rougher than "Forrest" and "Murph"

Do as many rounds in 45mins of the following:
- 2x 5m. ropeclimbs
- 15x Hanging leg raises
- 12x burpees
- 8x pull-ups

- 600m run
- 3x swingover
- 5x bar front hipcircle
- 13x sandbag loading (15kgs, 1.5m platform)
- 8x lying ropepull
- 500m run

- 8x pull-ups
- 35x sit-ups
- 30x pus-ups
- 400m. run

M/24/1.80m/79kgs
2 rounds+1 set

Circuit training was very well appreciated. The sequence ropeclimb and hanging leg raises (HLRs) was unfortunate. Too many reps on HLRs to swiftly run through the workout.

95lb fr sq
Jumping pu chest to bar
Beginner hspu
7 rounds

23:57

28:09

made it through 8 rounds total then pulled quad

5 rnds w/hspu--ab mat on 25# plate
3 rnds w/feet on tallest box.

46:10

m/35/235

3 mile run
22:15
then
3 rounds
7 (115# front squats)
7 Pull-Ups
7 Push Ups
4:36

7 Rounds @ 19:05

5 Chest To Bar
5 Front Squats @ 135
5 Handstand Push Ups (Had a boxing glove on the ground. Touched forehead to glove then came up.)

Did yesterday's WOD right before this one. Felt really weak on HSPU's and front squats.

30:02, was shooting for sub 30 on this.... really have to work on my HSPU. M/23/185

39:16 as rx'd

Ran .10 miles at 11 mph on the treadmill for each of the sets...not exactly 150 yards...would've really preferred to run outside with this one at the right distance but that's kind of impossible

Did it after a day or marching practice for the honor guard

29:40 RX'd

M/ 36/ 132 lbs/ 5'-6"
I did a different WOD I did a few sets of D.L. (135 x 10, 185 x 10, 235 x 10) and a regular warm up and then did:
walking lunge for 50 feet with 45 lb plate overhead followed by 10 chest to bar pullups, then walking lunge 50' with 45 lbs plate overhead + 9 Chest to bar pullups, then walking lunge 50' with 45 lbs plate overhead + 8 chest to bar pullups until complete. Fun good WOD. stretch and foam roller and done. I pushed pretty hard and everything was unbroken. Happy because my knees were hurting and I got warm enough where they were o.k. for the WOD.

Did 1 lap around globo track (guessing between 150m and 200m) for the run.

As rx'd: 32:04

Rest in peace warrior.

m/40/200/5'10"

as rx'd-22:51

10 rounds:
150 meter row
7 chest to bar pullup
7 135lb front squat
7 handstand pushup

33:45 10/20/2010

M/32/6'2.5"/164lbs

44:15

Row instead of run (foot was hurt)
Kips instead of Chest to bar pull-ups
105 back squat on smith machine instead of Front squat
Assisted Handstand push-ups with feet on smith machine bar

5'10/180/M/43

subbed 7 24" BJ for 150m run. Otherwise, as rx'd.

34:09. Good motivator to reduce BW.

Missed

~ 1 hour

Great WOD

M/40/187/6'3"

LOVE CF!

Time - 26:11
10 rounds:
150 meter run
7 assisted pullup
7 95lb front squat
7 handstand pushup

@ #44 Since beginning Crossfit 1 1/2 years ago, my pull-ups have gone up from 16 to 25 (these are strict, non-kipping pull-ups). If you really have a hard-on for just working on pull-ups, though, you might try the armstrong pull-up program. http://www.chicagomarineofficer.com/Downloads/PT/thearmstrongworkout.pdf

f 28/5'7/123

5 rounds for time:
0.2 mile run on treadmill
7 kipping PU, 7 front squats (65#), 7 HSPU assisted
7 kipping PU, 7 front squats (65#), 7 HSPU assisted
49:43

m 29/6'1/182
5 rounds for time:
0.2 mile run on treadmill
7 c2b PU, 7 front squat (115#), 7 HSPU to 2-3" from floor
7 c2b PU, 7 front squat (115#), 7 HSPU to 2-3" from floor
58:47

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat,7 reps(did115#)
7 Handstand push-ups

Wyatt 25:17
Daniel 25:17

Daniel switched to 14 pushups instead of double unders after round 3. 
I was beating him pretty good untill then. He caught back up and passed me. Then on the last round I sprinted and caught back up for the tie!

Jeff @ 2.0
17:30

@brooks
warmup
CFWU 1x15
door to field
115#
Smith machine---40:34

18:34

33:10

With 65# front squat and hspu to a 2" pad.

Did 5 rounds of:
Row 150m
7 chest to bar pull-ups
7- 115lb bench press
7- 35lb dumbbell shoulder press

23:11

Run 2 miles - 14:00
row 2500K - 9:00

workout - subbed overhead BB press (125 lbs), but otherwise as prescribed. Finished in 27:10 sweating profusely.

34min. 48sec. getting sick with a cold
did DU x15 instead of run

RIP, Brother B.

CFWUx3 (no pull-ups)
BWU

34:08

Calf gave out round 6, but managed to finish the rest of the round.

Ernest 40/M/61"/163

M/25/5'7"/143

Subbed regular pull ups and 14 pushups for every set of HSPUs. Trainers in my globo aren't fond of people being upside down in their gym.

Time: 19:50

RIP and God bless your family

limited rom on hspu feet draped over power rack

24:28

M/33/142lbs/5'5"

27:10

50/m/145
10 rounds
150 m (treadmill 50 sec. @ 8.6mph)
7 CTB pull-ups
7 FS 110#
7 HSPU
33:00

as rx'd: 30:10

RIP Bulger, your service is not forgotten!

27:40

10 rounds
sub 7 burpees for 150m run
115 front squat
jumping pullups
4 handstand PUs

This was a pretty hard wod. I really lacked overall form in all the exercises due to the many rounds. I have to work on my upper body strength for handstand PUs

Puppy workout from brandx

5 rounds:
150 m run
7 pullups
7 75 lb front squats
7 HSPU progressions with feet on 42 inch box

11:41

Also, day 7 of burpee challenge

m/37/151

M.35.168

RIP Nicholas. Thank you for your sacrifice. My thoughts go out to your family and friends.

True North strong and free.

10 rounds:
Sub 21 box jumps for 150m run
7 chest to bar pullups
7 135lb front squat
7 HSPU

36:01

7 rounds
150m run (maybe more)
7 kipping pu
7 95# fs
11 anchored hspu

19:10

M/35/165
19:52

M/29/185

36:41

Rx'd

M/29/185

36:41

150m row instead of run (bad idea, killed the arms)

Everything else Rx'd

19:34

Pack:
Seven rounds of:
Run 150 meters
7 Pull-ups
95 pound Front squat, 7 reps
7 Handstand push-ups (3 plates)

27.51

Completed 10-19-10

Not Rx'd
7 rounds
19:15

not sure if it was 150m and HSPU were not full ROM but were close

32/M/190

cut it to 5 rounds and 115 on the squats and it still took me 16:22.

Lemeridien. 50 minutes and change. HSPUs were the achilles heel. FS not too bad.

As rx'ed except the run was a little longer.

33:01

everything except the HSPU's were steady and strong. The dang HSPU's really started to get tough half way through.

HSPU and run were across the gym and around a basketball court, Pull-ups and Squats were on the same rack.

scaled to 5 rounds because i was a little pressed for time. subbed PC for FS, same weight. modified HSPUs.

18:00

RX'd

15:58

29:01

Had assistance on hand stand push ups.
Plus i had to take on and off my shoes because the wife won't let me wear my shoes through the house.

Ten rounds for time of:
Row 90 meters
4 Chest to bar pull-ups
80 pound Front squat, 7 reps
4 Handstand push-ups

19:43

34:23 subd 7 burpees for run

subbed 10 PUs from prone under barbell CTB
scaled to 115# on front squat
HSPUs done with back of ankles against squat bar for assist/balance
38:26

As rx'd.
(A sort of HSPU)

27:30

RIP

22:16 Subbed with Back Squats

Rd 1: 1:33 Rd 2: 2:11 Rd 3: 2:04 Rd 4: 1:58
Rd 5: 2:04 Rd 6: 2:12 Rd 7: 2:17 Rd 8: 2:32
Rd 9: 2:40 Rd 10: 2:40

All sets unbroken. Treadmill running .10 mile at 6min mile pace. Only rest I took was with squat bar on my shoulders sets 8-10.

M/25/6'4"/79kg.

As RX'd
17:09

I finished this "warm up", followed by some big CnJs. 2 PB's in one 5am session!

combined with max weight thrusters on oct 20/2010

time for Bulger 24:15

40:23,somewhere around the 4th round,i did negatives on the hspu's. I wasn't physically able to go nose to floor on any after the 2nd round,so to at least keep a full range of motion(rather than doing 1/4 hspu's),negatives were the next best thing to do.

42-30-18 Rep Rounds of:
GHD Sit-up's
Bodyweight DL - 150#

Unbroken on all sets - 7:03

31:56

wow... totally gassed

I sub'd 7 rounds
pullups
95 lbs front squat
did the hspu

oops.
Make that 17:45. Still totally gassed

as rxd 29:59

6 rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

22:56

M/38/184/5-10

As Rxd:

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups.

All reps straight through, so I was happy with that. Sore lower back from Xfit total on monday, so the goal was to get a workout in without getting hurt, so kept moving but didn't try to kill it. All in all, a good workout for me. Could have reduced the rest inbetween sets more, but I will take it. Couple of notes.
1- CTB PU pull on hands at diff locations, so ripped a calous.
2- If you wear a ring for all those PU you will get a blood blister... oh well.
Rnd splits and % of max HRT:
1- 2.31 65%
2- 2.32 70%
3- 2.32 72%
4- 2.45 72%
5- 2.43 74%
6- 2.49 74%
7- 2.46 75%
8- 2.50 76%
9- 2.44 77%
10- 2.29 78%
total = 26.45 avg HR = 73%
cal = 516
HR recov = 170-104 = 66

m/32/170lb/5'8"

sub'd 100lb (2-50lb DB) for front squats, rest as rx'd

22:38

Rx'd on very little sleep

23:35

Espinosa, comment 145:

The problem with Eisenhower's comment, which he was skewered for by the way, is that their are people in the world who will not stop until America and the western way of life is eliminated from the planet.

Have Fun, Train Hard,

Billy

28/m/5'10/197lbs

Wow, this one was awesome, especially at removing that callus below my right middle finger: subbed the chest to bars for jumping chest to bars. Treadmill used, running was an active stretch and front squats were great at crushing my lungs. I love practicing that mental push to go further when you can't breathe. Front squats unbroken, and HSPU's were assisted with feet on a bar.

Time 36:04

30:04

5 rounds 23:59

Really exposes my major goat - hspus. All sets broken, at the end 2 2 2 1. Disappointing.

WOD, with 200meter runs on treadmill, which took forever to speed up!
otherwise rxd: in 33:00
m/27/185/177cm

16:57 rx'd. Did every set unbroken. Tough wod. RIP.

29:23 as Rx'd

Scaled to 95lb FS
48:30

As rx'd: 25:00
Unbroken CTB and FS
FS and HSPU were tough!

39:57.
completed first 5 rounds at 19:45.
Scaled as follows; 100 rope jumps alternating feet bringing the knees up so as to run in place.
Pull ups on hand rail bar with feet elevated 12". did an explosive chest to bar pull. Front squat 55lbs. and chest to deck push ups for HSP's. this was brutal.

34:42.
finished first 5 rounds in about 15:30.
scaled the run to 100 rope jumps-alternating feet and bringing knees high so as to run in place. Did 1/2 rep hand stand push ups. Getting better at these slowly!all else as Rx'd.
I wanted to scale this back so badly. even at the end of round one!!. Dug deep and found a way to push through.

52:48

m/38/6/185

41:02

30:15
finished seven rounds.

24:18 as Rx'd

As Rx'd.
34:11

"Mrs. Wobbly"
Scaled to 95# front squats. Rest as Rx'd.
35:08

M 36/5'10"/170

95 lbs
Modified HSPU

26:08

355M run (2 laps)
135# FS x 7
7 Chest to bar PU's (kipping)
7 wall assisted HSPU
53:33

Scaled #115 for FS; HSPU on paralletes w/FRM for first 4 rounds, then scaled HSPU to hands on floor touching forehead to 3"box for the rest. 44:50.

Scaled and amended a little

5 rounds of
200m run
7 reg pullups
7 front squat 60k
7 HSPU

Time: 20:37mins

43m, 72/215
RX'd- 37:02

(-) HSPU off wall but only 1/8 down-up- remains 'need improve' area
(+) Kip to Chest- sets 8-9-10 unbroken!!

Run: 150m
PU: x7 (regular)
FS: 115lb x7
HSPU: x7

10 rounds, 32:09

m/41/169/5'9"

As rx'd:

36:05

M46/6-3/190
36:41
135 (6 front squat, 4 back squat, left hand injury made it too hard for all 10)
Chest to bar rx
Hspu green and blue band harness

30:15

200M runs

25:01 as RXD

Didn't time it

As RX'd (marked off the 150m too short)

18:56

49:19

10 rounds;
1:30 unders
7 CTB pull ups (unbroken)
7 60kg fr sq
7 HSPU (as low as poss, broken 4,3)

ouch!!

M54yo 238

A little hollering and the company of Scott R...Thanks!

44:10
Jumping chest to bar, blue band through green band HSPU

WU
Bulger
47:29
M/49/197#/72"

Gunnar: 26:30
Paul: 26:03
Harold: 29:26
Jen: 38:34
Eric: 36:37 (modified HSP)
Chris: 45:22 (modified HSP)

sub 7 burpees for runs
Rest as rxd

31:43

was hoping for sub 30. did 5 rnds in under 12min, then was gassed.

Jumping PU
Asst HSPU

31:48

31:30

I ran 0.10 miles on the treadmill for the 150 m

m/36/5'9/181
CFWU-3. 12 pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. Row 500m.
33:48
HSPU toughest part. Mostly 4+3s. Last rep not real good at times.
Runs-up stairs, 2 laps, down stairs. Didn't push real hard on first lap.
C to B PU - good range.
FS not bad. Focused on keeping knees out at all times really helped.

19:30 for 7 full rounds + 150m. Ran out of time--had to go.

only time for 5 rounds in 19mins (ran on treadmill 12 speed, til .15 to make up for slow buildup)

29:47

29:53 rx. Strict hand stand push ups.

32:18

jordan 32:50
b. 36:00
tiff 34:20
kells 24:02 blue, 65, ROM

jordan 32:50
b. 36:00
tiff 34:20 green, 45, ROM
kells 24:02 blue, 65, ROM

24:35
@ Had to walk to running station

M/6'1/31/340
Holy Pukee!
That was tough.
Went back and forth on BBall court to get 150
HSPUs scaled by using box and then just pressing the 135.

25:00

CFWUx1
40:35

Ran .1 miles for each set

6 sets + run + PUps

29:24

scaled to 115#

5rnds - 20:00

ouch

treadmill runs (not ideal)
subbed 75# pp for hspu

26:09

PU done on squat rack at home

29:44

EJ
M/37/167
SCALED TO 6 ROUNDS 15:30
RIP
EJ

@ the Tulsa box
as Rx'd

33:32
would have better a lil faster but
each round had to take off shoes
for hspu, then back on for rest of wod

Completed this WOD at CrossFit Ohau. Thursdays are typically my rest days, but I knew that today was going to be for us Vet's so I had to go in. It was an honor to have my ass kicked bad on this one. Managed to crank it all out in 36:04 RX!!!!!

RIP, and it was an honor to almost vomit during round 7!

CPT HOGAN
United States Army

30:47 Rx

7 rounds for time

r = regular
ns = new standard
ffp = flat foam pad
ufp = upright foam pad
c2b + chest to bar

Lefty: 19:18 (95/r/25ffp)
Jackie: 6:47 - 3 rds (65/b-k/25ffp)
Mariah: 6:46 - 3 rds (55/lg/25ffp)
Meghan: 20:54 (65/b-k/25ffp)
Renee: 19:19 (65/b/ufb)
Steph: 21:04 (65/g/25ffp)
Mikey: 21:41 (75/r/25ffp)
Ryan: 95/c2b/abmat)
Amanda: 20:07 (65/b/25ffp)
4 rounds for the following:
Jack: 7:50 (95/c2b/floor)
Frankie: 8:43 (15/b-c2b/pushups)
Pip: 9:11 (95/c2b/abmat)
Lynn: 10:09 (15/jumping/nsmpu)
Carey: 11:55 (95/b/25ffp)
Shango: 12:56 (95/c2b/ufp)

29:30

M/32/5'9"/155

Scaled to 7 rounds instead of 10.

20:20

August 2010
As Rx'd: 29:00 at JCCF

RIP Brother
41:04 with 20# vest.
P/u went to crap after rnd 3 or 4 though.

Well, today is my 40th Hero workout in a row in my quest to honor them all in the order they appeared. I really screwed the pooch today Bulger. I misread this one and did Thrusters instead of Front Squats, so consider yourself doubly honored! RIP Corporal. And Thank you.

M/43/5'10"/200

As Rx'd- 24:10

As rx'd, 27:02.

Tough one, but aren't they all. Tried to find a reasonable pace and stick with it - first 5 rounds in 13 minutes. Unbroken on all exercises - interestingly the HSPUs were the toughest in later rounds. My rhythm on C2B pull-ups felt pretty good today.

Happy Hero Friday!