January 7, 2011

Friday 110107

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).
Post rounds completed to comments.

HeroJohnRankel_th.jpg

Enlarge image

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


Miranda Oldroyd on today's WOD - video [wmv] [mov]

Posted by lauren at January 7, 2011 5:00 PM
Comments

Fly free soldier, fly free.

May time do for his family and friends what no words can.

Comment #1 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 6, 2011 5:01 PM

RIP Marine...Damn too many of these lately...

Will think of the soldiers that I am tasked to lead while doing this WOD.

Semper Fi

Comment #2 - Posted by: Andrew at January 6, 2011 5:03 PM

RIP

Comment #3 - Posted by: Glenn at January 6, 2011 5:05 PM

May God comfort your family in your time of grief and may you understand that Sgt. Rankel is a hero.

Comment #4 - Posted by: preacherman at January 6, 2011 5:06 PM

I helped to try and save him here in the Helmand Province; RIP Brother.

Comment #5 - Posted by: Gabriel Wright at January 6, 2011 5:07 PM

Via Con Dios Marine Brother

Semper Fi

2nd Battalion 2nd Marines 2nd Mar Div
Warlords

Comment #6 - Posted by: Shep at January 6, 2011 5:10 PM

RIP Marine

Wont be able to do this because I am running 12 miles Sat..Will make it up on Monday

Comment #7 - Posted by: KnSTL at January 6, 2011 5:14 PM

Awesome Miranda video!

Comment #8 - Posted by: Electric Blanketmobile at January 6, 2011 5:16 PM

RIP Marine. He served with my brother on a previous tour, good to see him get some extra respect here on the main page, but always sad to hear about another lost brave man.

Semper Fi.

Will put an ass whooping on this one in his memory as soon as I can get it programmed at my box.

Comment #9 - Posted by: Matt V at January 6, 2011 5:16 PM

rip brother.. we got the watch

Comment #10 - Posted by: matt at January 6, 2011 5:17 PM

RIP Warrior - Great WOD - Get Some!

Comment #11 - Posted by: jkel at January 6, 2011 5:31 PM

Sorry to see another hero WOD but at least Miranda has returned and from vacation no less. It just goes to show you that there are no excuses for not Crossfitting in some capacity wherever you are.

Comment #12 - Posted by: Matt 36/5'10"/185 at January 6, 2011 5:34 PM

Rest in peace.

Comment #13 - Posted by: Pat Sherwood at January 6, 2011 5:42 PM

RIP Sgt. Rankel

Comment #14 - Posted by: Adam Hamm at January 6, 2011 5:45 PM

God Bless Marine Corps Sergeant John Rankel and his family.

I will storm this WOD in his memory - gonna try to meet the clown.

Comment #15 - Posted by: steve_t at January 6, 2011 5:50 PM

Another brother gone, but never forgotten. Semper Fi

Comment #16 - Posted by: Greg Cook at January 6, 2011 5:56 PM

Semper Fi, Brother.

Comment #17 - Posted by: ScottMacArthur at January 6, 2011 6:04 PM

RIP marine
very moving documentary called RESTREPO, well worth watching

Comment #18 - Posted by: dani keenan at January 6, 2011 6:04 PM

Hey, she got handstand walk! Nice progress.

Comment #19 - Posted by: Sarah at January 6, 2011 6:08 PM

Semper Fi, Marine! Keep the overwatch for your brothers still in harms way.

Comment #20 - Posted by: Mike at January 6, 2011 6:09 PM

He died on my birthday. I will dig deep in his honor.

Comment #21 - Posted by: mikeysfv at January 6, 2011 6:25 PM

Love the guy on the cable crossover machine while Miranda waits. Nice!

Comment #22 - Posted by: Schtool at January 6, 2011 6:31 PM

6.75 rounds or 6 rnds + 10 kb swings. runs were a 50m shuttle and a bit too slow. made me feel old. pull up bar was about 5 or 6 inches above my reach.

Comment #23 - Posted by: ken c at January 6, 2011 6:32 PM

scaled to burpees, 50# KB (2 dumbbells), no run, 15 mins
--------
6 rounds + deadlifts, burpees and 2 swings

Comment #24 - Posted by: cort at January 6, 2011 6:33 PM

RIP Sgt. Rankel

Great video, Miranda!

Comment #25 - Posted by: Ling at January 6, 2011 6:46 PM

RIP Brother! We will never forget the sacrifice that you and others have made. You are our Hero!

5 rounds + 6DL + 7BPU - RX

Comment #26 - Posted by: Aaron Selph at January 6, 2011 7:06 PM

RIP
Miranda, AWESOME.
travel wods are often very fun and force you to be creative, and what was that fella doing on the cable crossover thing anyhow... cable sledgehammer hits or something...?

Comment #27 - Posted by: Steven M. Platek, Ph.D. at January 6, 2011 7:16 PM

Fair winds and following seas on your journey, warrior!

Comment #28 - Posted by: Apolloswabbie 72.5 209 46yoa at January 6, 2011 8:02 PM

I'm a old baldheaded Marine now but i love everyone of you with all my heart

Comment #29 - Posted by: David W Counts at January 6, 2011 8:12 PM

Crossfit Sri Ram Ashram, India

We got our first two kettlebells, 12kg and 20kg.

Vijai Raj - 6 rounds (25kg dumbbell)

Ravi - 5 rounds 4 deadlifts (burpees and pull ups done separately) 25kg dumbbell

Bachendra - 5 rounds 20kg kettlebell

Comment #30 - Posted by: rashmi at January 6, 2011 8:26 PM

Rest in Peace. My thoughts and prayers go out to the family.

Comment #31 - Posted by: Andrea at January 6, 2011 8:34 PM

I've got to agree I see too many of these hero WODs, too many of these young Marine's faces in pictures just like this lining our headquarters hallway ways.

RIP Sgt Rankel, you will be honored.

Comment #32 - Posted by: John H at January 6, 2011 8:36 PM

R.I.P fellow war dog, Helmand has taken many of our brothers but their blood is not shed in vain. Semper Fi

Comment #33 - Posted by: Art S. at January 6, 2011 9:01 PM

A hero is someone who has given his or her life to something bigger than oneself.
~Joseph Campbell


Semper Fidelis Devil Dog


Comment #34 - Posted by: STREET at January 6, 2011 9:06 PM

i cant do the runs at the globo without sacrificing WAY too much time going either to the treadmill or basketball court. what would the best sub for runs be?

Comment #35 - Posted by: Eamon at January 6, 2011 9:22 PM

Sgt John Rankel was my assitant team leader for the scout sniper plt 1/4 in Pendleton. He wasn't into crossfit until our deployment in 08 to fallujah. He got me interested in it by encouraging me to do the wods with him pushing mre boxes like wall balls. He switched to 3/1 a month before they deployed. He was a great leader and died the only way he wanted to go...in combat. He loved his job and the men he was in charge of. He was one of my brothers and I still truly miss him. Rip bro.

Comment #36 - Posted by: Michael LaGalbo at January 6, 2011 9:44 PM

Cant seem to figure out what exactly a burpee pullup is, do a burpee then when your jumping up grab the bar and do a pull up? Same problem with what 2 pood means, sorry im new to crossfit!

Comment #37 - Posted by: TDUD at January 6, 2011 9:59 PM

@TDUD - A burpee pull-up is basically a push up straight into a pull-up(thats one rep). A pood is a term of measurement in Russian for kettlebells, a pood is roughly 36 pounds so a 2 pood kettle bell is 72 pounds. Hope it clarifies.

Comment #38 - Posted by: FairchildAMN at January 6, 2011 10:06 PM

#32

A burpee pullup is exactly as it sounds. The idea is you do the burpee & at the top of your jump you grab the bar (or rings) and do a pullup - that counts as 1 rep. Ideally the bar/rings should be approx. 6 inches above what you can touch on tippy-toes.

1 pood = 16kg or 35lbs.

Comment #39 - Posted by: Tyson at January 6, 2011 10:07 PM

Hey TDUD, yes while youre jumping up from a burpee, do a pull up. 2 pood is 70 lbs:

1 pd = 16kg = 35lbs
1.5 pd = 24kg = 53lbs
2pd = 32kg = 70lbs

Comment #40 - Posted by: Zach C. at January 6, 2011 10:07 PM

R.I.P. Devil Dog

Sgt. Rankel went through ITB with me back in '06.

Comment #41 - Posted by: Cpl. Coon [2/7] at January 6, 2011 10:19 PM

One last thing bro,

Secure that LZ for the rest of us, snakeater! The rest of Alpha Company ITB W will be down in Hell soon enough. Semper Fi warrior!

Comment #42 - Posted by: Cpl. Coon [2/7] at January 6, 2011 10:28 PM

#34
A heroes life is taken not given

Comment #43 - Posted by: Kev at January 6, 2011 10:39 PM

It was an honor and privilege to serve with Sergeant Rankel. He came from the noblest strata of our society and was part of the small segment of our population that guards the national wall of defense. In a time of war, with its brutality and deprivations broadcast 24/7 in the media, he decided to join the United States Marine Corps with no false illusions about what he was doing and where he would be going-combat. In fact, he welcomed it, wanted it even. Not out of blood lust, no, but out of an uncompromising love for his country and his brothers. His decision to be a man of action executing national policy at the tip of the spear, risking his own life and limb, says a tremendous amount about his character. Sleep soundly tonight and live at ease, for the streets of Heaven’s scenes, are guarded by another BADASS MARINE.

Semper Fidelis.

Comment #44 - Posted by: EBW at January 6, 2011 10:47 PM

Marines aren't soldiers. That's Army. Marines are Marines. But god bless for both and all the men and women we have.

Comment #45 - Posted by: EF at January 6, 2011 10:55 PM

RIP Marine.

Haven't posted on here in a while, due to non functional computer. I will dig deep on this one in your honor.

Comment #46 - Posted by: Fido Hinojods at January 7, 2011 12:25 AM

RIP Marine, this ones for you

6rd +1DL

Comment #47 - Posted by: JBarr 28/6'/192 at January 7, 2011 12:39 AM

From a former Marine living in Indiana I hate seeing my brothers go this way. I'm hitting this one hard tomorrow instead of my affiliate wod. Sgt deserves it.

Comment #48 - Posted by: adam w at January 7, 2011 12:53 AM

RIP - Sgt Rankel, you will be honored. The faces are getting younger. I'll be hitting this one really hard. Hope I don't see the clown, but if I do, it will be my honor to spill my guts for you.

Semper Fi Devil Dog.

Comment #49 - Posted by: Gunny '79 at January 7, 2011 1:13 AM

5 rounds
+6 burpee/pullups

Comment #50 - Posted by: TomO/44/M/200 at January 7, 2011 2:05 AM

RIP Brother, Tombstone, MP Co, 1st Mar Div

5rds, I was finished, Next Doing this again next weekend with a Flak and plates

Comment #51 - Posted by: Billy Rad at January 7, 2011 2:12 AM

bad wod in the garage at home at 06:00 - back spasm on round three - I am in the hurt box right now!

ironically on the burpees not the deadlifts ?

perhaps could have warmed up more.........

JG

Comment #52 - Posted by: jonathan graham at January 7, 2011 2:21 AM

Is there anything I can sub for the 200m run? My gym has only one treadmill and far too many members who enjoy a walk/slow jog in place of a real workout. I was thinking 25 double unders? (efficient ones of course)

Comment #53 - Posted by: Onesolidunit at January 7, 2011 2:28 AM

F/42/5'6"/150
Couldnt reach pullup bar. Had to separate burpees and pullups. 7 rounds unbroken. 22:34.

Comment #54 - Posted by: JuliAnn at January 7, 2011 3:48 AM

Just wondering about the DB deadlifts, do you touch them on the floor for each rep or just go to mid shin? Thanks.

Comment #55 - Posted by: Curtis at January 7, 2011 4:08 AM

45yom/6ft/195lbs
Way too many Hero WOD's lately... We gotta pay our respect to the families. we feel for your loss.
Just finished this one here in Masum Ghar, Afghanistan. It's a brutal one!..

6 Rds in 22min. (60lbs DB for the swings, everything else Rx'd).
Chimo!

Comment #56 - Posted by: Harry at January 7, 2011 4:09 AM

m/45/185

5 rds + 7 burpees

Comment #57 - Posted by: cosmo at January 7, 2011 4:09 AM

m/36/6'1"/172

5 rds (1.5 pood kb-swing, 145# dead-lifts)

Comment #58 - Posted by: Peter at January 7, 2011 4:13 AM

5 rounds (155lb dead, 1.5 pood KB). 3 weeks post back injury, taking it easy.

RIP Marine.

Comment #59 - Posted by: gb 43/m/71"/185# at January 7, 2011 4:16 AM

went to school with this kid, really good guy. glad to see he is getting some extra love and respect... R.I.P john

Comment #60 - Posted by: daniel at January 7, 2011 4:19 AM

6 Rounds + 6 Burpee Pull ups as Rx'd

Comment #61 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at January 7, 2011 4:38 AM

5 rounds 1.5 pood. Nowhere to do chin ups unfortunately.

Comment #62 - Posted by: Scott at January 7, 2011 4:45 AM

2 w/ 5 min to go
next time 3

Comment #63 - Posted by: Hale at January 7, 2011 4:57 AM

RIP MARINE!

Awesome Miranda!

Crossfit - you ROCK...

Great WOD - as Rx'd, 6 rounds plus 6 DL, then continued beyond 20min to finish 8rnds.

Right leg and foot are numb now, hmm, hopefully it will pass in time for tomorrow's WOD.

Comment #64 - Posted by: jkel at January 7, 2011 4:57 AM

Awesome video Miranda. Your videos are always the most helpful and informative. People need more like this.

Comment #65 - Posted by: Chris Ince M/32/160lbs/5'8.5" at January 7, 2011 5:04 AM

As rxed:

6 rounds in 21 min (phone was inside)

So probably 5.75 rounds in 20.

Comment #66 - Posted by: Dave W 27/m/5'7/180 at January 7, 2011 5:15 AM

6rds + 6 dl...feet were raised 3" on dl to create deficit/greater distance

Comment #67 - Posted by: mike d 146 5'7" 35 at January 7, 2011 5:15 AM

4 rounds

Comment #68 - Posted by: Lackenbach at January 7, 2011 5:18 AM

Bless your dear soul for your sacrifice.

Comment #69 - Posted by: Jason at January 7, 2011 5:18 AM

Morning. We are introduced to a new "Hero" this morning, Sgt. John Rankel, a Crossfitter who's life was taken in the defense of our country. He shall be forevermore remembered here, in a community he knew and loved, remembered forever by a community that will know him and love him back. "Hero" WOD's are epic, meant to remind us of the sacrifices and hardships all of our men and women of service undertake on our behalf. These WOD's are meant also to remind us to seek out the families of both those who have been lost as well as those still serving, and to offer whatever support we might.

One other thing afore I do the Newbie stuff: the announcement of a new "Hero" is a somber occasion, one in which we are tasked to be on our best behavior. Today is not a day for division, not for the promulgation of opinions about "why" or "where". We will have ample option to explore that anon.

"Rankel", As Many Rounds As Possible (AMRAP) in 20:00 of the foursome above. Let's look at them one at a time, shall we?

225 # Deadlift, 6 reps. 225# is the 45# Oly bar with 2 45# plates on each side. What is your fitness background? Are you a strength junkie? If so, 225# is not that much weight, eh? Not that much until around round 3, that is. Think carefully about this weight. You are going to lift it for 20 minutes. It looks like the suggested "as Rx'd" weight for women is 155#. Same gig--what will this feel like in minute 15? You're still a tenderfoot...my suggestion is to use 50% of your 1RM for this. Trust me, it will STILL be heavy. Straight bar, trap bar, sumo, no one will care what type of deadlift you do, just mark it down so that you can compare next time.

7 burpee PU. Do any kind of burpee you wish as long as you find yourself on the ground with your chest and quads simultaneously in contact with terra firma at some point. At the tip of your jump you should grab the PU bar and do a PU. One. Do this 7 times. You can choose to do strict, Marine quality burpees (squat thrust, perfect push-up, jump), or the now-classic CF competition "flop". Again, no one will care. That is unless you video yourself with a really high score, then all kinds of "experts" will weigh in on your technique.

10 KB swings, 2 Pood. 1 Pood = 35 lbs, so 2 = 75lbs. If you are new this is simply madness. Don't. Choose a lower weight. 1.5 Pood (55#) if you have experience with KB swings, or waaaaaayyyyy less if they are new to you. We do American swings as I noted the other day: at the top of the swing the KB or DB should be overhead with some part of your ear visible in front of your elbows. 10 times.

Run 200M. 1/2 lap on a standard track. ~0.12 miles on a treadmill (add some incline, say 2.0 degrees). Can't run? Row 250M. Do 50 D0uble-unders. 50 box Jumps. 200M is 30-40 seconds of work.

Whew! Finished. Oops...not so fast there, Sherlock. That's one round. Get going. Start again with Deadlifts. We are working for 20 minutes and each second you rest is a second you are not working, and your score will reflect this. We race ourselves as we race the clock in the never ending quest for a better version of you tomorrow than the you of yesterday through the work we do today.

For our newest Hero, "Rankel", 3-2-1...Go.

Comment #70 - Posted by: bingo at January 7, 2011 5:20 AM

Newbie post awaits...

Comment #71 - Posted by: bingo at January 7, 2011 5:21 AM

A.M. warm up


Friday 110107
"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

5 rounds 1 deadlift

God bless your familly and may you rest in his arms now. Thank you to you and your familly.

Comment #72 - Posted by: NikNichols42yo 5'7'' 165lbs at January 7, 2011 5:40 AM

M/30/174/5'10"

bar was not 1 ft above my reach on burpee pullups and sub 75 lb db for 2 pood KBS, otherwise, rx'd

5 rounds + 10 KBS

Comment #73 - Posted by: Mark at January 7, 2011 5:58 AM

m/33/5'9"/180

subbed 1.5 pood for 2 pood

4 rds

Comment #74 - Posted by: lelliott at January 7, 2011 6:00 AM

32/m/5'10"/220

Used 1.5 pood kb instead of 2 pood.

4 rounds + 6 DL + 7 Burpee PU + 10 KB Swings + 100m

Comment #75 - Posted by: D Craig at January 7, 2011 6:07 AM

27/m/5'11"/212

As rx'd
6 rounds + 6 deads + 7 burpee pull ups

Comment #76 - Posted by: Nickosaurus at January 7, 2011 6:12 AM

5 complete rounds rx with 6 DL, 7 burpee pull ups and 10 KB swings complete on the 6th round.

RIP Devil Dog.

Comment #77 - Posted by: Raybone 42 6"0' 184 Active Duty AF 24 years & counting at January 7, 2011 6:42 AM

i knew Johnny in school and kept updated by some of our friends after we all split up to go our own military paths. Johnny took the Marine road, some of the others took the Army road, i took the Special Forces road, but obviously Johnny was the one who got to make the ultimate sacrifice and who is the real hero. God rest your soul Johnny. we'll get the b@stards that did this at one point or another. thank you bud.

"If you do not support this war, you do not support me. I am this war."

Comment #78 - Posted by: de oppresso liber at January 7, 2011 6:42 AM

had to sub 45sec. alternating leg skipping for 200m run and 80lb dbbell for kb's. deads and dburpee pulls rx'd.

7 rounds + 1 kb

Comment #79 - Posted by: Troy at January 7, 2011 6:44 AM

m/29.5"7, 11 stone,.....6 rounds, 6 dead lifts, 7 burpee pull ups, 10 kb swings, ran out of time before i could finish the run.

Comment #80 - Posted by: gavin at January 7, 2011 6:47 AM

6 rounds + 6 DL + 7 Burpee Pull-ups + 2 KB swings
70 lb. DB for KB
all else as rx"d

Comment #81 - Posted by: SB at January 7, 2011 6:49 AM

God bless you marine... best wishes wherever you're at.

Rx'd, 6 rounds + 1 burpee pullup. Stumbled into the locker room and caught my breath in a cold shower with my clothes on afterwards. Love this life.

Comment #82 - Posted by: Slav 23/m/5'8"/160 at January 7, 2011 6:49 AM

as rx'd
6 rds +6DL+7BPU
m/27/5'9/170
camp dwyer, afghanistan

Comment #83 - Posted by: matt c at January 7, 2011 6:51 AM

God bless Sgt. Rankel. And a heartfelt thanks to all of his armed forces brothers & sisters posting here - we sleep safely under the blanket of freedom YOU risk your lives to defend. God protect each of you.

5 rounds + 6 DL. Scaled DL to 185#, otherwise as rx'd.

Definitely believe I could have nailed a 6+. But Miranda's shipboard workout is my norm at the local Y - folks in the way, only one Oly bar, etc. Just means quickly adapting.

Comment #84 - Posted by: Jim 40/5'11"/170 at January 7, 2011 6:57 AM

M/41/5'8"/155

5 Rounds in 20:25 of -

6 x 185lb DL
7 x Strict burpee pullups
10 x 50lb DB Swing
400m(!) Run

Comment #85 - Posted by: Jon at January 7, 2011 6:59 AM

M/41/5'8"/155

5 rounds in 20:20 of

6 x 185lb DL
7 x Strict burpee pullups
10 x 50lb DB swings
400m Run

Comment #86 - Posted by: Jon at January 7, 2011 7:01 AM

rip devil dog...

will hit this one with all my heart.

you are my hero.

semper fi.

Comment #87 - Posted by: danlau at January 7, 2011 7:09 AM

Rx'd - 5 rounds

Comment #88 - Posted by: Townsend m/27/5'8"/140 at January 7, 2011 7:14 AM

m/42/5'6"/145


RIP RANKEL


My goal this year is to be as fit as these crossfit women. You are all a motivator for me and my peers. Great work ladies!!!

6x155 dl
7xburpee pullups
10x30lb kettle bell swings
200m run

6 rnds+ 3 burpee pullups

Comment #89 - Posted by: duane at January 7, 2011 7:14 AM

M/18/5'7.5"/163

Second WOD I've ever done. Crossfit is amazing! It's real fun with the intensity that I'm not used too. Though the gym I go to here in southern Norway pretty much consist of old people and such, I try to get the WOD's done without pauses and stopping for people stealing the equipment I'm using.

I managed 6 rounds exactly, running the last 200m fast as "*@%

Used 115lb DL (though that was the least hard one so I'll equip some more weight next time) and 45lb DB swings.

Need to get some more crossfit boxes here in Norway! Got like 4 in all of the country

Comment #90 - Posted by: Morten Pedersen at January 7, 2011 7:19 AM

5 rounds + 6 deadlifts

Comment #91 - Posted by: Tyler Scott at January 7, 2011 7:20 AM

4 rounds
135# dl
1 pood kettlebell

Comment #92 - Posted by: liv f/2/5'6"/168 at January 7, 2011 7:31 AM

M/43/5'11"/190

20min AMRAP
6 reps 225# DL
7 Burpee pull-ups
10 KBS, 1.5 pood
200m run

5 rounds + 4 DLs

Comment #93 - Posted by: nutfam at January 7, 2011 7:35 AM

M/47/5'7"/155

20min AMRAP
6 reps 225# DL
7 Burpee pull-ups
10 KBS, 70#DB
200m run

6 rounds + 1 DL

Comment #94 - Posted by: steve_t at January 7, 2011 7:37 AM

Re: Working out with a treadmill. Many of them have sensors in the front so that if you get off they shut off. If you hang a towel over this sensor it will continue running.

Comment #95 - Posted by: Corey Barnes at January 7, 2011 7:43 AM

RIP Marine

M/31/145
Scaled: 185 DL, 1.5 pood. 4 Rounds

Comment #96 - Posted by: JoeL at January 7, 2011 7:50 AM

f/41/180/5'11"

Rankel at Philemon Wright High School Weight room. I had it to myself.

deadlifts 165#
burpee jumping pullups (low bar and need help with them)
40# dumbbell swing
100 single unders and SUCKED at them. It's a new skipping rope and I had a hard time stringing together more than 15 single unders.... yeesh!!

5 rounds ,6 deadlifts, 7 burpee/pullups

I appreciated Miranda's video... it reminded me what my aim is... get a workout and not fret the small stuff.

RIP Rankel

Comment #97 - Posted by: JuliePlatt at January 7, 2011 7:58 AM

I truly believe God holds a special place in his kingdom for those who serve. Soldiers, Marines, Sailors, and Airmen. We all do different jobs but work together toward a common goal. I've given 9 years of my life to this country, and God willing, I'll serve til my sacrifice is made or the Army says I'm done. As a fellow member of the military I ask only two things: 1) Always support the Troops and 2) Never forget those who give the ultimate sacrifice. I sadly submitted a "Hero WOD" request for a friend of mine last month.

RIP SGT Rankel. You are among the finest!!

"Evil will prevail when good men do nothing"
RLTW

Comment #98 - Posted by: Brett Bartlett at January 7, 2011 8:01 AM

MIRANDA:

Loved, loved, loved your video...

1) Mad props to you for working out during vacation. If people are honest with themselves, it's probably easier to workout on vacation than at home from a time perspective. At home, there's work, kids events, etc. On vacation you have plenty of time to squeeze in a WOD. Only issue I have is the sweat drenched clothes. Plus you feel great afterwards, and not so guilty during the 5 course meal. I hope you and your husband had a great time.

2) I'm a member of a globo gym, and it was great to see you address the dealio with doing a WOD in that type of environment. I plan to do Rankel tomorrow, and I just know during one of the rounds...a) someone will poach my DL bar during my run, b) someone will poach my dumbbell during my run, c) someone will poach the gravitron, d) all of the above. Unknown and unknowable, right? A few good things about the treadmills where I am at are, there are a ton of them, and they have a "Quick Start"...kind of an instant on feature. ALL that said, doing a WOD in a globo is still mo' betta than "doing the machines" or "doing some cardio".

Thanks for your efforts!!! There's a lot of us in the silent majority that truly appreciate these videos.

Comment #99 - Posted by: WalterMitty at January 7, 2011 8:04 AM

m/42/5'10"/175

6 rounds (separately did burpees and pull-ups)

Comment #100 - Posted by: cd at January 7, 2011 8:15 AM

Fellow Crossfitters:
I am writing to see if anyone that is interested in signing up for the Crossfit Football Cert, at any location, could contact me. I signed up about a year ago, and have not been able to go yet, and was hoping someone could take my place at a cert. You can reach me at jpichie@gmail.com if you are interested in helping me out.
Thanks in advance,
Jason Pichie

Comment #101 - Posted by: Jason Pichie at January 7, 2011 8:16 AM

RIP Sgt Rankel. Feeling this one all the more as I was serving with US forces in Iraq at the time, and have much respect for the USMC.

A knee injury will mean that I must do the WOD another day, but I will as a mark of respect.

May I also ask for advice. Has anyone used rope rings such as these: http://www.ko-sports.com/product/85989
I have been offered a pair in lieu of a set of plastic rings I have ordered. My worry is that they will close around my hand when I apply my 248lb. Any advice gratefully accepted.

Beasty Williams
UK
42/M/248

Comment #102 - Posted by: Beasty Williams at January 7, 2011 8:20 AM

Fair winds and following seas, Marine. 4rounds + 13 reps.

Comment #103 - Posted by: Dr. Losack at January 7, 2011 8:21 AM

7 rounds without the run on the last round 130lb deadlift

Comment #104 - Posted by: Mehmet K at January 7, 2011 8:28 AM

m/34/6'4"/208#

Subbed a bit: dl's as rxd, burpee pullups were to a bar just beyond my reach (not the rxd 6" beyond reach), I am kind of tall, hard to find a bar that is 6" out of reach in my gym... 70# dumbbell swings instead of kettlebell (kettlebells are locked up and only for use by trainers...), rowed 250 meters instead of running.

5 rounds even.

Comment #105 - Posted by: dan m at January 7, 2011 8:32 AM

amrap 20:00:
5 225lb deadlift (unbroken)
7 burpee pullup (unbroken)
10 70lb dumbbell swing (unbroken)
.13 mile run (1:00 avg)

6 rounds 01/07/2011 (+5 dl, 7 bpu, 10 swing)

Comment #106 - Posted by: johnathon in seattle 29/5'8/164 at January 7, 2011 8:39 AM

M/35/165
5 rounds

Comment #107 - Posted by: j galt at January 7, 2011 8:42 AM

M/33/6'3"/200

7 Rounds even.

Comment #108 - Posted by: Ben S at January 7, 2011 8:44 AM

5 rounds. Had to sub rowing for the runs with all the resolutioners taking up the treadmills by walking.

Comment #109 - Posted by: Shaw at January 7, 2011 8:59 AM

Sgt John Rankel was my assitant team leader for the scout sniper plt 1/4 in Pendleton. He wasn't into crossfit until our deployment in 08 to fallujah. He got me interested in it by encouraging me to do the wods with him pushing mre boxes like wall balls. He switched to 3/1 a month before they deployed. He was a great leader and died the only way he wanted to go...in combat. He loved his job and the men he was in charge of. He was one of my brothers and I still truly miss him. Rip bro.

Comment #110 - Posted by: Michael LaGalbo at January 7, 2011 8:59 AM

6 rounds
1.5 pood

Comment #111 - Posted by: mlt at January 7, 2011 9:05 AM

6 rds 7 Burpee Pullups

Comment #112 - Posted by: B-Mo M/6'/190/33 at January 7, 2011 9:11 AM

5 rounds + DLs + 4 B PUs

Comment #113 - Posted by: sbennett at January 7, 2011 9:16 AM

6rds + 6 DL + 7 BP + 1 kbs (155lb DL, 1.5 pood kb)

Comment #114 - Posted by: brittk at January 7, 2011 9:22 AM

Josh Everett!
Kristan!
Miranda!

KIckin butt!

Comment #115 - Posted by: danlau at January 7, 2011 9:22 AM

MIRANDA:

Loved, loved, loved your video.

1) Mad props for working out during vacation..it can be done. Truth be told, it's probably easier for most of us if we are honest with ourselves. During our "normal" life, we have work, kids, etc., on vacation we might have more time to squeeze in a WOD. It makes you feel great, and less guilty wolfing down a 5 course meal. Only real issue is what to do with all the sweaty clothes.

2) I'm a member of a globo, so I really enjoyed you showing the dealio when doing a WOD in one. I plan to do Rankel tomorrow, and I am sure that...a) during my run someone will poach my DL bar, b) during my run someone will poach my dumbbell for the KBS, c) during my run someone will poach and camp out on the gravitron, or d) all of the above. Unknown and unknowable, right? One of the good things though is that there are a ton of treadmills and they have a "Quick Start"/instant on feature. Bottom line is that you showed that it can be done, and a WOD in a globo is still better than "doing the machines" or "doing some cardio".

Thanks again from the silent majority who truly enjoy these videos.

Comment #116 - Posted by: WalterMitty at January 7, 2011 9:34 AM

180 pound Deadlift, 6 reps
7 Burpee pull-ups
10 50# DB swings
Forgot to Run 200 meters

7 rounds 10:47

Comment #117 - Posted by: Brad W m/37/180/5'9" at January 7, 2011 9:38 AM

8 rounds rx'd

Comment #118 - Posted by: Zach at January 7, 2011 9:38 AM

I substituted a bar that was at my reach, 65 pound dumbbell and 300 meter row. This was a fun one for sure :)

Rounds: 5 + 6 Deadlifts and 6.5 Burpee Pull-Ups

Comment #119 - Posted by: José - M/25/5'9"/169 at January 7, 2011 9:45 AM

Sorry, did it in 20 min as rx'd. Ignore the other time.

Comment #120 - Posted by: Brad W m/37/180/5'9" at January 7, 2011 9:46 AM

M/56/5'9"/154

Just re-started CF after 3 years off. Age-related metabolic changes (insidious development of belly fat while I sleep. lol) require more intense workouts than I have the discipline to perform without CF.

Scaling: 155 DLs/1 pood KBs/treadmill @ 10.5/ Burpees as prescribed
5 Rounds even.

Comment #121 - Posted by: CBland at January 7, 2011 9:48 AM

6 x 155lb DL
7 x Burpee pullups
10 x 50lb DB swing
.13 mi on treadmill

5 rounds + 3 DLs. Not enough to honor my brother John. Semper Fi Marine.

Comment #122 - Posted by: MajorDad M/51/6'3"/165 at January 7, 2011 9:57 AM

170 lb. DL
Burpee-Pull ups
50 lb. kettle swings
50 jumpropes (to much snow!)

6 rounds + DL and Burpee-Pulls (round 7)

RIP Marine

Comment #123 - Posted by: Rough Robbie at January 7, 2011 10:00 AM

RIP Rankel.

That was hellish on my back injury (L5 disc).

5 rounds

105# DL, 35# Dumbbell swings

Comment #124 - Posted by: Amykr F/38/5'9"/143 at January 7, 2011 10:01 AM

God bless you Rankel. Thank you for my freedom. There is no pain on earth that God can't heal. I can't wait to crush this WOD.
Doc

Comment #125 - Posted by: Kirk Rossiter at January 7, 2011 10:06 AM

6 rds + 1 DL
As RX'd

Suckage... Wishing I hadn't done Linda prior to this :)

Special Forces Prep and Conditioning
-Be a effin' Athlete...

Comment #126 - Posted by: SillyRabbit0420 5'8"/160 at January 7, 2011 10:07 AM

as rx'd- 5 rounds

Comment #127 - Posted by: mike/41/6'3"/230 at January 7, 2011 10:12 AM

First week on Crossfit. 21/m/230

5 rounds with the exception of the 200m on the 5th round. I'm stoked.

Comment #128 - Posted by: Paul C at January 7, 2011 10:14 AM

RIP Devil Dog.

7 rounds, 2 deadlifts as Rx'd

NEVER QUIT!!

Comment #129 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at January 7, 2011 10:19 AM

5 rounds as RD'd

Comment #130 - Posted by: Rusty M/30/5'11/185 at January 7, 2011 10:20 AM

RIP

1.5 pod
5rds + 6dl

Comment #131 - Posted by: Ryan Dawson m/25/6'2/223 at January 7, 2011 10:22 AM

RIP

3rds
70lb db KB's

Comment #132 - Posted by: Tony Scotti M/33/5'9/207 at January 7, 2011 10:26 AM

Bless you Sgt Rankel, you will be sorely missed by you family, friends, fellow crossfitters and a grateful nation.

Subbed 135# DL's (first DL's in over a month. Trying to slowly work back into them to see how they affect my L5/S1.)

6 rds 1 burpee pullup.

rd1 2:44
rd2 3:18
rd3 3:14
rd4 3:30
rd5 3:32
rd6 3:16

The burpee pullups were the weak spot for this WOD.

Comment #133 - Posted by: Jim D. 50/m/165/5'11" at January 7, 2011 10:26 AM

Disappointed but got 4 rds plus 6 dl plus 7 BPU. I wanted 5 rounds, but found out that I don't like 2 pood. =)

Comment #134 - Posted by: preacherman at January 7, 2011 10:29 AM

RIP Sgt. Rankel

Carole
F/52/5'6"/133

6 rounds + dl + bpu.

With 135# dl, 1.0 pood kb, treadmill.

Kevin
M/51/5'11"/170

6 rounds + dl + 1 bpu.

With 185# dl, 1.5 pood kb, treadmill.

Yes, she beat me again. By 6 reps this time.

Happy Birthday Bingo!

Comment #135 - Posted by: Kevin C. at January 7, 2011 10:31 AM

CFWU x2

4 rds + DL + BPU + Swings

205# DL
70# DB swings

Comment #136 - Posted by: Matthew at January 7, 2011 10:38 AM

2011-01-07: 6 in 19:52. Rnds@2:43-3:39.

Comment #137 - Posted by: gs at January 7, 2011 10:42 AM

5 rounds and through burpee-pull ups

Great WOD, especially so we'll remember the day 6/7/10.

Comment #138 - Posted by: TRN III at January 7, 2011 10:47 AM

42/m/176cm/73kg

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Dumbbell swings, 24kg (heaviest one in the gym)
30 Double unders

6 rounds + 6 DL + 7 Burpee pull-ups + 10 Dumbbell swings

Completed round 7 after time ran out. Breather.

Comment #139 - Posted by: Memuc at January 7, 2011 10:51 AM

As rx'd, p.u. bar one foot above reach: 6 rounds + 6 + 7 + 10

"The war on terror is another in a series of campaigns by those who practice barbarity and violence in the name of idealism and utopia. Evil, for these idealists, lies beyond us. It contaminates our enemies, but not ourselves. Once we root out this evil we will all progress and advance together.... Those who externalize this evil and seek to eradicate this evil lose touch with their own humanity and the humanity of others.... They are blind to there own moral corruption." ~ Chris Hedges

Comment #140 - Posted by: Espinosa m/25/5'11"/165 at January 7, 2011 10:53 AM

M/38/5'10"/170lb
Five rounds + 6 deadlifts
1.5 Pd. K.B.
225# Deadlift

Comment #141 - Posted by: Steve at January 7, 2011 10:55 AM

And Merry Christmas to all of my Orthodox bretheren and sistren!

Comment #142 - Posted by: Espinosa m/25/5'11"/165 at January 7, 2011 10:55 AM

2 sets;
This was my forst all out no modification at all full weight full time....it feels great

Comment #143 - Posted by: JCBearss at January 7, 2011 10:57 AM

m/24/5'8/150

rx'd + 20lb vest = 7 rounds even
BETTER STEP UR GAME UP BOYS!

www.thenolimitgym.com

Comment #144 - Posted by: Sean at January 7, 2011 11:05 AM

155# 1 1/2 pood + 10# vest
5 +6+3 burpee pull up

Comment #145 - Posted by: Sue Ady f/42/127 at January 7, 2011 11:06 AM

M/27/6'3"/215

Rx'd
5 rds + 6 DL + 3 Burpee Pull ups

Had to run to treadmill from the squat rack which killed my time. Treadmill was set to 2.0 incline @ 10.5 speed and ran for .15 of a mile every time

Comment #146 - Posted by: Adam A at January 7, 2011 11:09 AM

M/64/181-"Rankel"- scaled to Porch
Complete as many rounds as possible in 20 minutes of:
185 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Dumbbell swings, 35 lbs
Run 200 meters
4 rds plus 6 DL,7 BP/U,10 DB swings

Comment #147 - Posted by: peejay2 at January 7, 2011 11:10 AM

5 rounds
- 105 pound deadlift
- Splitted burpee pullups because off height problems
- 15 pound double clubbell swipe
- 150 high knee running

Comment #148 - Posted by: Jc5646 at January 7, 2011 11:13 AM

m/32/5'8"/170lb

as rx'd

6 rds + 50m run

completed 7 rds in 21:00

74 166 174
600 Cal

Comment #149 - Posted by: Adam Hamm at January 7, 2011 11:13 AM

M/26/5'7"/175

4 rounds +1 dl
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 80lb
Jump rope, 45seconds

Still recovering from losing 5lbs due to food poisoning 2 nights ago.

Comment #150 - Posted by: Mark L at January 7, 2011 11:22 AM

m/48/177
R.I.P.
6 rounds +6 dl + 7 burpeespu +10 kbs

Comment #151 - Posted by: Troy at January 7, 2011 11:25 AM

scaled 155 dl 1.5 pood kb

5 rounds + 7 burpee pull ups

Comment #152 - Posted by: Adam W m/42/5' 7"/173 at January 7, 2011 11:26 AM

M/24/6'1"/180

As Rx'd:
6 rounds + 6 DL + 7 Burpee Pull-Ups + 10 KB Swings.
Finished KB Swings with 46 seconds left.

Comment #153 - Posted by: upstatesooner at January 7, 2011 11:28 AM

5 rounds + 10 kbs

Comment #154 - Posted by: Efelis at January 7, 2011 11:35 AM

as Rx'd w/70# db for swings
6 rounds + 6 DL, 7PU's, 2 swings

REALLY wanted to get 7 rounds on this but the swings wrecked me at the end, amazing WOD worthy of a great warrior, RIP my friend.

Comment #155 - Posted by: RyanS at January 7, 2011 11:39 AM

**5 rounds + 10 kbs (kbs @ 55lbs)**

Comment #156 - Posted by: Efelis at January 7, 2011 11:40 AM

6 rounds + 3 Burpee pull - ups

Then spent a few hours rigging up a pullup station in the basement for the kiddos. They love it!

Comment #157 - Posted by: Ben 31/5'5"/145 at January 7, 2011 11:40 AM

5 rds.

185lb deads and 1.5 pood KB swings

Comment #158 - Posted by: Tim at January 7, 2011 11:45 AM

our affiliate did 150 thrusters for time.

75/55 for weight load

every time you put the bar down to rest the penalty was 10 KB swings 1.5/1 pood.

Resting the bar on your body (behind head, hang position, curled in hip crease) was legal.

55#
no penalties

TIME: 13:29

Comment #159 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 7, 2011 11:50 AM

m/28/5'7"/190

subbed 185# DL, 55# DB swings, run on treadmill

5rds + 10 DB swings

FOB Todd, Afghanistan

Comment #160 - Posted by: Ty at January 7, 2011 11:50 AM

Semper Fi, and rest in peace, brother.

Comment #161 - Posted by: William at January 7, 2011 11:52 AM

4 rounds even

Comment #162 - Posted by: ntJ83 at January 7, 2011 12:00 PM

(SUBBED 30 box jumps, 24" for run.)

6 rounds + 7 burpee pull-ups.

Legs & back, legs & back, legs & back! Calf won't allow running, so I subbed step-ups to the box. These were long and slow, took about 90 seconds to get through 30. Burpee pull-ups were tough as well, I had to take them slow to make sure the calf didn't get in a funny position - these were done with bar 0" above reach (no jumping). Swings and deadlift did a number on my lower back.

p.s. 4 workouts into 2011, and I haven't had one yet shorter than 18 minutes...doh!

Comment #163 - Posted by: Mel/37m/5'10"/175 at January 7, 2011 12:01 PM

as RX'd
4 RDS + 6 DL and 7 BPU

Semper Fi Sgt Rankel

Comment #164 - Posted by: CLARK at January 7, 2011 12:05 PM

6 rounds +4 burpee pull ups RX'd

Comment #165 - Posted by: D. Swan at January 7, 2011 12:06 PM

M/27/195/5'9"

5 rounds even
RX'd

Being 5'9" and jumping to an 8' pullup bar really sucks after a while. Other than that, I loved this one.

Comment #166 - Posted by: Sterling at January 7, 2011 12:11 PM

DL w/ 135#, kettlebell- used 40# dumbell, subbed 200 m row for 200 meter run. 4 rounds plus 6 DL in 20 min, finished 5 full rounds in 23:09 M/53/185#/ 5'-8" my 2nd day in CF

Comment #167 - Posted by: Mike F at January 7, 2011 12:14 PM

Made up Fran today:

4:10 PR
65 # thrusters

On your heels Kevin
Awesome wod today Fit Mom
Happy Birthday Bingo

Will honor "Rankel" tomorrow
From my hometown

Laura f/48/5'7/155

Comment #168 - Posted by: power-girl at January 7, 2011 12:19 PM

7 even.

M/40/180

Comment #169 - Posted by: jayhawkcf at January 7, 2011 12:22 PM

M/18/6'5"/200

subbed 1.5 pood swing for 2 pood swing (globo didn't have 2 pood and I wanted a true kettleball for my first kettleball experience).

Did exactly 5 rounds.

RIP SGT Rankel.

Comment #170 - Posted by: Nate at January 7, 2011 12:29 PM

30/M/6'2"/200#

R.I.P. My Fallen Brother in Arms.

For some reason the run was the most challenging part - the legs just wouldn't turn over fast enough!

as Rx'd 6 +4 BPU

Comment #171 - Posted by: Chris O'Brien at January 7, 2011 12:39 PM

MGySgt. USMC-Retired
M/49/6'2"/214

RIP Hard Charger, you earned your rest.

As Rx'd 4 rounds.

OooRahh CrossFit

Comment #172 - Posted by: W.D. at January 7, 2011 12:43 PM

70lb DB swings and Treadmill .13 miles subbed for Rx.

7 rounds + 6DL + 2 Burpee Pullups in 20:00

Semper Fi

Comment #173 - Posted by: Kevin Bania, 28yrs, 70", 175lbs, New Berlin, WI at January 7, 2011 12:49 PM

6 rounds, a few seconds over the 20 minute mark. Subbed 50 double unders in place of 200m runs; pull up bar is within reach of my fingers when I am on the ground, so I made those C2B pull ups.

After: handstand practice. Getting close - it seems the slower I kick up, the better balance I have and the more sustainable the handstand becomes. Taking a beach vacation next week, good place to practice.

RIP Rankel.

Comment #174 - Posted by: Kamper M/46/205/74" at January 7, 2011 12:49 PM

1.5 pood instead of 2 pood

5 rounds + 6DL's + 7 Burpee's + 10KB swings + 150m

Comment #175 - Posted by: Ken Mitchell at January 7, 2011 12:55 PM

5 rounds plus 10 kb swings...as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #176 - Posted by: mark nash at January 7, 2011 12:57 PM

four rounds

Comment #177 - Posted by: Bawdymonkey at January 7, 2011 1:05 PM

KBS at 1.5 pood
Row 300

5 Rounds even

RIP

Comment #178 - Posted by: james.patrick [M/48/66"/135] at January 7, 2011 1:08 PM

7 Rounds- Rx.

The run was awful(ly)slow

Comment #179 - Posted by: Josh N. [m/26/5'10"/160] at January 7, 2011 1:18 PM

27F / 127# / 5'2"

7 rounds. 115# deadlift. also had to use a bench to get to the bar for pullups.

RIP

Comment #180 - Posted by: charmaine at January 7, 2011 1:18 PM

32/M/185

5 rounds completed as Rx'd

Dead!

Comment #181 - Posted by: SAR at January 7, 2011 1:25 PM

M/30/5'11'/184

4 the last 200 meter run was 30 sec over the limit.Im 11 days in to CF. I feel great. I feel strong. Alot differnet from weightlifting, but I love it.

RIP

Comment #182 - Posted by: Rob A. at January 7, 2011 1:36 PM


115lb deadlift
35lb kb

5 rounds + 6 dl and 3 bpu

Comment #183 - Posted by: em :) at January 7, 2011 1:39 PM

Womens Rx:d (155 DL, 1.5 pood KB)

5 rds + 6 DL's + 5 Burpee PU's

Comment #184 - Posted by: Annaminh 36/F/119/5'4" at January 7, 2011 1:48 PM

7 rounds + DLs
of: 225DLx6, Run up stairs to PU bar, Burpee PUsx7, run back down stairs, 70lb KBsx10.
I cut out the 200 meter and replaced it with the stair run. I figured it was good sub.
every movement went unbroken, I kept a great pace throughout the WOD. I enjoyed this one a lot.

Comment #185 - Posted by: Magnus 25/5'8"/160-165 at January 7, 2011 1:54 PM

6 + 6 DL as rx'd + 20# vest, stinkin cold here and ready for spring!

Comment #186 - Posted by: dan colson at January 7, 2011 1:57 PM

4 rounds plus 6 DL's, 10 burpee pullups, 10 swings and .03 mi run...I did the whole thing as 10 burpees, not 7...0245 is not a good time to WOD and not make mistakes...20# vest for Sgt. Rankel...rest in peace, brother!

Comment #187 - Posted by: St. George M/42/175 at January 7, 2011 2:00 PM

"Rankel"
RIP Brother
2 rounds
21:05
Subbed 3 minutes speed bag-3 minutes heavy bag for run
M/53/72"/217

Comment #188 - Posted by: Pete In Sun City at January 7, 2011 2:01 PM

3 rds. max rep pullups,

61, 50, 25

Fell apart in rd. 3. At 24 Hour Fitness, Camarillo. Had to skip Rankel; resting legs from two days of long (for me) backpacking.

What an OUTSTANDING showing from the over-the-hill X-fitters: Jim D, Carole, and Kevin C. And Laura, superb job on Fran.

Happy Birthday bingo. Your post today is a work of art, and I am grateful to be able to enjoy your craftsmanship.

Thank you for your sacrifice Sergeant Rankel.

Comment #189 - Posted by: mas 53/M/152 at January 7, 2011 2:17 PM

M/51/153/1-1-06

185# DL/55# DBS

5 Rounds @ 19:59

Performed as all Hero WOD's with a heavy heart and humble thanks. Fair winds and following seas, young man.

Comment #190 - Posted by: bingo at January 7, 2011 2:24 PM

M/23/180/6'2"

As Rx'd:

6 rounds + 6 DL + 7 BPU + 7 KB swing.

RIP Rankel. Looks like Miranda beat me again... while on vacation. Good job Miranda.

Comment #191 - Posted by: Jordan D. at January 7, 2011 2:24 PM


6rds + 6Dl, 7BPU, 10 KbS, 25M run

Comment #192 - Posted by: Kiko M/36/170/5'9" at January 7, 2011 2:32 PM

m/39/76/210

1.5pd KB; 250m rows

6rds+6DL

Comment #193 - Posted by: Chas at January 7, 2011 2:35 PM

M/40/195/6'4"

185 DL/52.5 DB

6 rounds + 3 DL

My 3rd WOD and already hooked!

RIP Rankel.

Comment #194 - Posted by: CF at January 7, 2011 2:35 PM

5 rounds + 6 deadlifts as Rx.

DL's at 225lb, 70lb dumbell for KB swings.

Subbed 100m run plus 2 flights of stairs for 200m run. Ran across the globo, up and down the stairs twice, then ran back across globo to DL's.

Wanted to puke halfway through. Too much rest between burpee pullups and KB swings.

Comment #195 - Posted by: Sheldon N (M/33/6'/183) at January 7, 2011 2:36 PM

"Rankel" as Rx'ed

5 rounds + 6 deadlifts + 2 burpee/pullups

Comment #196 - Posted by: Quinn McCutchen M/41/150/5'10" at January 7, 2011 2:37 PM

as rxd
7rounds + 2 DL

Comment #197 - Posted by: Jonblaze at January 7, 2011 2:53 PM

CFWU X 3

as rx'd
5 rounds + 6 DL + 10 DB Swings + 3 burpee/pullups

Comment #198 - Posted by: Casey at January 7, 2011 2:54 PM

7 rds + 6 DL + 3 Burpee Pull ups
RX'd

Comment #199 - Posted by: Judah at January 7, 2011 2:54 PM

m/45/5'10/192

as rx'd
5 rounds + 3 dl

Comment #200 - Posted by: sking at January 7, 2011 3:04 PM

7rds as rx'd
6rds (155lb DL and 45lb KBS)

Comment #201 - Posted by: Jbark60 6'1" 200 at January 7, 2011 3:04 PM

WOD #20 today. "Rankel" rx'ed except for the burpie pullups which I had to split up burpies, then pullups (crowded high school weight room, darn kids actually trying to get better!).

CF warmup 3x10 then 4 rounds, with run completed just as the time hit 20. Did one more round of dead lifts for my friend Jamie Stoddard who was killed early in the Afghan war.

Comment #202 - Posted by: Pat Overton at January 7, 2011 3:06 PM

As rx'd: 5 rounds + 2 deadlift.

155# deadlift, 1.5 pood KB.

26/F/5'8"/165

Comment #203 - Posted by: Evelyn at January 7, 2011 3:07 PM

7 rounds
rowed 250
just go from one to the next it aint that bad

Comment #204 - Posted by: charbs 25/185 at January 7, 2011 3:15 PM

subbed 35x12" box jumps for runs
75lb DB for swings
PU bar not high enough (wasnt any higher at globo)

5 rounds + 6DL + 7 burpee PU + 10DB swing

Comment #205 - Posted by: Eamon at January 7, 2011 3:25 PM

M/30/190

As RX'd 7 sets w/ 7 Burpee Pull Ups

Comment #206 - Posted by: ButterBall at January 7, 2011 3:31 PM

185# DL, 50# KB

5 rounds + 7 burpee PU

Comment #207 - Posted by: Rich 33/5'8"/150 at January 7, 2011 3:32 PM

As rx'd.

5 rds + 3 burpees.

Comment #208 - Posted by: JC (M/22/5'9"/175) at January 7, 2011 3:36 PM

27/m/5'11"/180
As rx'd
6 rds

Disappointed with BurpeePU

Comment #209 - Posted by: justaman - liberty, sc at January 7, 2011 3:38 PM

39M/5'10"/170#

W/U: jump rope, 100 single-unders; KBS, 3x10 at 25-35-55#; jog 200m; DL, 4x6 at 135-155-175-205#.

As Rx: 6 rnds + 6 DL + 7 BPU + 10 KBS (13 seconds left on the clock).

C/D: static stretch of hamstrings and shoulders.

Runs on outside icy/snow covered road course (18F; 84% humidity; light snow, wearing VFF). Controlled drop on DL (no bumpers); American-style KBS. Felt like I should have gone faster on this one, but enjoyed doing it. Well, not all of it. Burpee pull-ups with frozen toes aren't all that much fun. :)

Done in your honor, Sgt. Rankel. RIP.

Comment #210 - Posted by: rjf (Since 07-20-07. WOD no. 951) at January 7, 2011 3:39 PM

As rx'd: 6 + 3 BPU.

Comment #211 - Posted by: therozfather. 31/M/194 at January 7, 2011 3:39 PM

Scaled w/
185# DL
1.5 pood
5 rds + 6 DL & 7 BPU

Comment #212 - Posted by: chavez at January 7, 2011 3:41 PM

Modified and Scaled Rankel:

AMRAP in 20 min of:
- 6 225# DL
- 7 burpees
- 10 1.5 pood KBS
- 300m run

5 rnds + 6 DL

RIP Brother.

Comment #213 - Posted by: CER - M/36/205/6' at January 7, 2011 3:54 PM

Subbed 20 Tuck Jumps for each 200m run.

4 rounds + Dumbbell Swings

I was sure the swings would be the worst part, but it was the burpee pullups that were the only sets I had to break up.

Comment #214 - Posted by: Alton 31yo, 5'11", 175lbs at January 7, 2011 3:58 PM

M/39/212lbs/6'3"


225 lb deadlift as Rx'd
Burpees as Rx'd
Modified: 40 lb dumbbell (no KB in gym--40lb was largest I could safely grip)
Ran .13 mile on treadmill at 2%

Wore a 33lb vest.

6 rounds even!

Comment #215 - Posted by: Andrew at January 7, 2011 4:21 PM

4 rounds, 21min, 145 d/l

thanks for the workout- I'm still learning

Comment #216 - Posted by: John at January 7, 2011 4:21 PM

41/m/185
as rx'd

7 rounds + 6dl's + 7bpu's + 10swings + 150m...

Comment #217 - Posted by: JackM at January 7, 2011 4:24 PM

As Rx'd - 6 rounds even

Comment #218 - Posted by: Alan M/45/180# at January 7, 2011 4:30 PM

6 135# Cleans
7 Pulls
10 40# Kettles
20 Sit-Ups
6 Rounds in 19:21
Good Workout...felt weak

Comment #219 - Posted by: dyagg at January 7, 2011 4:32 PM

RIP Renkel

Comment #220 - Posted by: Kanamon at January 7, 2011 4:42 PM

M/39/6'1"175

Rankel
6 DL 225#
7 Burpee-pullups
10 70# DB swings
200 m run

5 Rounds even

Comment #221 - Posted by: chad81 at January 7, 2011 4:43 PM

6 rounds 6 deadlifts (1.5 pood it all i have)

Comment #222 - Posted by: Matt Lawrence at January 7, 2011 4:49 PM

RX'd 4 rounds + 6 deadlifts, 7 burpee pullups - almost got to five dangit!
TM pretty far fom the rest of the stuff

RIP

Comment #223 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at January 7, 2011 4:53 PM

5 3/4 rds

Comment #224 - Posted by: controlfreak at January 7, 2011 4:59 PM

GymWOD: 3x5 candlestick to ft lever
row+mobility

"Rankel"

7 rnds in 21min rx'd

about 50m of run at 20min. runs were slow and to end of driveway.

then MWOD

RIP "Rankel"

Comment #225 - Posted by: brian prochaska m/34/5'8-1/2"/172 at January 7, 2011 5:06 PM

Was going to do the Sealfit WOD, but since where I'm living is named after Sgt Rankel, I'll do this in his honor. For all you L 3/1 Marines, rest assured E 2/1 is taking the fight to the enemy. The Taliban know their days are numbered and it's only a matter of time before they meet their fate. RIP Sgt Rankel.

Semper Fidelis

Comment #226 - Posted by: Josh at January 7, 2011 5:07 PM

6 Rounds

Comment #227 - Posted by: B. Rhaly at January 7, 2011 5:11 PM

8 rounds as Rx'd with a 78lb Kettlebell. (Little heavier than 2-pood)

Comment #228 - Posted by: Caleb Roda at January 7, 2011 5:12 PM

RIP Marine and God Bless


6 rounds plus 6 dl and 3 pullup burpees

only have 50lb db for swings and pullup bar is too low. Did american swings versus my usual Russian.

Comment #229 - Posted by: Kevin McClellan 49/195 at January 7, 2011 5:20 PM

Anyone who knew John could tell you that his smile could light up a room. I met John in Iraq in 08 and he changed my life in so many great ways. His love of life has impacted so many people and he is and will ALWAYS BE, my Hero. I miss him dearly and pray for his family everyday.

and to John.. i still have your Grizzly dip in my truck! =)

I LOVE AND MISS YOU ALWAYS JOHNNY. <3
think about you everyday.


Comment #230 - Posted by: Sgt Brianna Mays at January 7, 2011 5:31 PM

m/38/6/190
Scaled 185# deads
5 rounds + 3 KB swings

f/29/501/140
Scaled 135# deads
5 rounds + 4 deads

Comment #231 - Posted by: Jeremy A. Olive at January 7, 2011 5:35 PM

36/m/190(ish)/5'10"

RX'ed: 7 rnds + 7 KBs (7.925 rnds)
Did Rankle immediately after 2'AMRAP 225# deadlifts: I got 70 reps. Too. Many. Deadlifts. Today! LOL

Comment #232 - Posted by: Steven M. Platek, Ph.D. at January 7, 2011 5:43 PM

As Required on Treadmill and rings. Jumping to rings was tough as you had to time right to grab swinging rings.

4 Rounds + 6 + 7 + 10 Kettlebells

Comment #233 - Posted by: KJL25/32/M/5'10" at January 7, 2011 5:45 PM

7 rounds
*205 DL
*1.5 pood KB

Comment #234 - Posted by: Denny Wilson at January 7, 2011 5:54 PM

M/50/6'/210

6 rounds + 1 dead lift as RX'ed

RIP Sgt Rankel

Semper Fi

Comment #235 - Posted by: Gunny '79 at January 7, 2011 5:57 PM

RIP Sergeant Rankel God Bless

Comment #236 - Posted by: tdhalls at January 7, 2011 6:01 PM

M/20/67"/170lbs.

5 Rounds+deadlifts (155lbs)

RIP. Semper Fi

Comment #237 - Posted by: Zach C at January 7, 2011 6:04 PM

5 complete rds plus 225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood

Comment #238 - Posted by: greg 39/6'3"/216 at January 7, 2011 6:07 PM

i've been catching up lately and was going to take today off, then i saw the wod, then i saw the hero, then i saw he's from speedway; just down the street from where i grew up. rip

5 rounds, 6 dl, 7 bpu, 10 kbs, and 3 meters as rx'd

Comment #239 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at January 7, 2011 6:15 PM

6 rounds flat
60# DB Deadlift
60# DB Swing

Plus got a new person from work to try Crossfit with this WOD.

Comment #240 - Posted by: Erik 34 | M | 72" | 100kg at January 7, 2011 6:18 PM

RIP warrior - most who reap the blessings of freedom will never fully understand the price tag

Comment #241 - Posted by: Anonymous Marine at January 7, 2011 6:40 PM

RIP soldier, thank you for your sacrifice.

4 rounds + 6 DL as Rx'd

This workout was brutal, especially the burpee pullups when you weigh 205...

Comment #242 - Posted by: jacobg M/23/6'/205 at January 7, 2011 6:48 PM

3 rds. max reps pullups

61, 50, 25

Resting the legs after 2 hard days of backpacking.

Way to represent elder statesmen/women of Xfit! Wow, Jim D., Carole, Kevin C., Laura, Kamper, and bingo.

Happy birthday bingo, and thank you for your beautifully crafted comments. They were a work of art.

Thank you for your sacrifice Sergeant Rankel.

Comment #243 - Posted by: mas 53/M/152 at January 7, 2011 6:50 PM

1.5 pood KBS & row for run
5 rounds + 6 DL

Comment #244 - Posted by: dingrr 52/m/166 at January 7, 2011 6:53 PM

5 rd's 25 double unders in place of 200 meters

Comment #245 - Posted by: Pacers at January 7, 2011 6:58 PM

7 rounds + 1 DL
205 DL 36 lb kb.
Completely destroyed me, was honored to have completed the workout.

Comment #246 - Posted by: Gabriel at January 7, 2011 7:01 PM

135 lbs DL, 35 lbs kb- 5 rds+6DL+4 burpee pullups

Comment #247 - Posted by: Thinlizzie at January 7, 2011 7:25 PM

6 rounds, + 100 meters
1.5 pood KBS

Comment #248 - Posted by: Mad Max at January 7, 2011 7:25 PM

Test:
Snatch-150 pr by 10lbs
Bench press - 165 pr is 175
Front squat -175 Pr is 185

Comment #249 - Posted by: Chris B. 18/150/5'7" at January 7, 2011 7:37 PM

M/50/6'3"/195

As rx'd
5 rds + 6 deads + 7 burpee PUs

Comment #250 - Posted by: JimL at January 7, 2011 7:47 PM

Noobs here.

4 rds + 6 DL + 7 BPUs

subbed:
135# DLs
45# DB swings

Comment #251 - Posted by: Adam L at January 7, 2011 8:12 PM

Rest in peace Sgt. Rankel and god bless your family.
8 rounds plus 6 DL Rx'd and loved every minute.

Comment #252 - Posted by: jesse martin at January 7, 2011 9:10 PM

M/195/36/6'2"

7 rounds with 195 DL and 55lb/1 pood KB

Comment #253 - Posted by: Chad Bakken at January 7, 2011 9:30 PM

8+3 as Rx . Northwest crossfit in Seattle

Comment #254 - Posted by: robert sax at January 7, 2011 9:46 PM

5 Rounds
Subbed run with 250M row.

Awesome WOD for a fellow Marine.

Semper Fi Devil Dog!

Comment #255 - Posted by: JM (M/32/74"/210#) at January 7, 2011 9:55 PM

cfwu,135x5 DL,225x3 DL

runs on treadmill at 2% (.13)
subbed 70# dumbell for KB swings

6 rounds (finished last 200m before timer finished beeping)

Comment #256 - Posted by: Tim 34/5' 10/ 165 at January 7, 2011 10:56 PM

6 rounds, 4 KBS (135# DL, 1.5P KB)

Comment #257 - Posted by: Jarv/m/33/6'0/168 at January 7, 2011 11:18 PM

225 dl x 6
7 burpee pu
10 70# db swings
200m run on treadmill
4 rds - last run

Comment #258 - Posted by: jh/m/210 at January 8, 2011 2:40 AM

m/42/6'0"/194

sub'd pull ups for burpee pull ups; 1.5 pood kb

6 rounds

Comment #259 - Posted by: Jeff H at January 8, 2011 4:35 AM

For those who are unaware, Marines are Marines; soldiers are Army. Just wanted to throw that out there. Enjoy your wod bc I know I will!

Comment #260 - Posted by: Lex at January 8, 2011 4:48 AM

6 RNDS
6 DL .5 BPU
-1 MIN 134 BPM
-3 MIN 108 BPM
19.5% RECOVERY

Comment #261 - Posted by: GBNT at January 8, 2011 5:00 AM

7 rounds as RX'd

Comment #262 - Posted by: leibc2 (M/27/5'9"/165lbs) at January 8, 2011 5:13 AM

5rds + 6 DL & 1 Burpee P/U

Comment #263 - Posted by: ArcLite M/35/69"/163 at January 8, 2011 6:00 AM

CFWU x 2

Subbed
155# DL
Burpee PU with rings
1 pood KB

4 rds +6DL +7BPU +10KBS

24/M/148/5'8

Comment #264 - Posted by: Andrew at January 8, 2011 8:27 AM

4 rounds

Comment #265 - Posted by: Ticotexas M/41/69/150 at January 8, 2011 8:27 AM

7 rounds plus 100 meters rx.

Comment #266 - Posted by: hillmanb at January 8, 2011 8:51 AM

7 + 1 DL...running in the rain...

Comment #267 - Posted by: Federico Biasetti at January 8, 2011 9:08 AM

4 rounds and 5 burpees

runs were about 300m. first two rounds were fast...then got gassed. must do more work faster!

Comment #268 - Posted by: thesomnambulant at January 8, 2011 9:35 AM

m/40/5'7"/150

8 rounds + 6DL
200#DL
60# Kettlestack (KB sub)

XFers:

Any advice for a noob? I have a good metabolic base from years of martial arts, but my power output is for shite for my weight/height/age. I've been doing the mainsite WODS for a month and do ok on timed domains but am nowhere near the rx# in many of the o-lifts. Can any more experienced people tell me around how long it takes to start seeing output numbers go up if I am constantly doing the mixed modal stuff we see on the mainsite WOD? Cheers.

Comment #269 - Posted by: thischris at January 8, 2011 9:36 AM

37M 6'3"/235lb
Rankel as Rxd
7 rounds + 3dl
We Honored your memory and your sacrifice today. RIP.
Doc

Comment #270 - Posted by: Kirk Rossiter at January 8, 2011 9:36 AM

6 rds + 6 DLs

6 145# DL
7 Burpees
10 1 pood KB swings
200m row

Comment #271 - Posted by: katie ann (25/F/130#) at January 8, 2011 10:28 AM

6 rnds + 6+7+10
ran on treadmill

Comment #272 - Posted by: Jette 41/M/5'11"/175 at January 8, 2011 10:37 AM

4 rds as rx'd.......... i ate a bad choice b4 this wod i almost threw up on numerous occasions

Comment #273 - Posted by: Elias Roman at January 8, 2011 10:39 AM

6 Rounds +184m
Subbed Row and 1.5 pd kb

Comment #274 - Posted by: mcdontron at January 8, 2011 10:56 AM

rip marine

as rx'd 5 rds and 3 dl's

Comment #275 - Posted by: danlau at January 8, 2011 11:00 AM

f/27/147/5'5"

RIP Sergent Rankel, god bless you and your family. Forever grateful for your sacrifice.

"Rankel", modified with
DL, 115lbs
35lb dumbell swings
1 minute of jumping jacks subbed for runs (all treadmills were occupied).

4 rounds, plus DLs, bpu, and DB swings.

Was an amazing, hard workout. loved it.

Comment #276 - Posted by: Erin at January 8, 2011 11:01 AM

5 + 3 burpee pull-ups

Comment #277 - Posted by: Raph at January 8, 2011 11:05 AM

M/46/180
5 rounds 6DL, 7burpee pu
70lb KB

Comment #278 - Posted by: Medic8 at January 8, 2011 11:52 AM

5 rounds even.

Comment #279 - Posted by: ScottMacArthur at January 8, 2011 12:11 PM

6 rounds + DL's + Burpees PU's + swings + ~125m run

Comment #280 - Posted by: PatS at January 8, 2011 12:19 PM

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters w 45lb plate

Comment #281 - Posted by: alfonzo mayora at January 8, 2011 12:52 PM

20 minutes
115 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1 pood
Run 200 meters

6 rounds

Comment #282 - Posted by: beemer (f/39/5'4"/125) at January 8, 2011 1:48 PM

Done on 1/8

m/41/150/5'7

Scaled to 185# DL and 1.5 pood KB
Run on treadmill - ran the 200m after getting it up to speed so ran more like 300m each round.

6 rounds plus DL's, Burpee PU's and KB swings.

Comment #283 - Posted by: texinma at January 8, 2011 2:20 PM

135 DL
1.5 kb

4 rds @ 22.3 mins

Comment #284 - Posted by: tps at January 8, 2011 2:56 PM

Male 151#, 68", 38 yo

4 rounds plus 6 dl and 7 pull ups

Comment #285 - Posted by: Karl at January 8, 2011 3:02 PM

coming off stomach flu today, but wanted to get back in the saddle despite dehydration and no food in last 24 hours.

5 rounds + DLs

scaled to 1.5 pood, otherwise rx'd

Comment #286 - Posted by: jeglit (m/39/6'4"/220) at January 8, 2011 3:19 PM

RIP Marine

Rx'd

6 rnds + 6 DLs

Comment #287 - Posted by: XAF at January 8, 2011 4:51 PM

3

Comment #288 - Posted by: myles456 at January 8, 2011 5:34 PM

Get some! 6 rounds minus the run
"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters w 45lb plate

Comment #289 - Posted by: alfonzo at January 8, 2011 6:41 PM

4rds+ 6dl + 7 burpee pu + 10 db swings

Sub'd 70# db swing

Comment #290 - Posted by: Chris R m/33/6-1/185 at January 8, 2011 7:12 PM

As Rx'd.

4 rds plus four burpees

Still recovering from Fran.

Comment #291 - Posted by: Tim_48_5-11_195 at January 8, 2011 7:22 PM

5 rounds at the "Globo-gym". Probably could have got another round if knuckleheads would get out of the way.

Comment #292 - Posted by: Jed at January 8, 2011 8:11 PM

6 rounds + 1 dead.

Comment #293 - Posted by: troy/6'4"/220 at January 8, 2011 8:47 PM

24 / M / 5'9" / 135lbs

Scaled to
200lb deadifts
45lb dumbbell swings

3 rounds plus 3 deadlifts

The heavier dumbbells are too thick for me to hold on to the end for a swing. I guess I could hold one with both hands on the handle, but it feels weird to me.

Comment #294 - Posted by: BC at January 8, 2011 9:29 PM

m/178cm/87kg/34y
100 kg Deadlift, 6 reps
7 Burpee pull-ups
15 Kettlebell swings, 1,5 pood
20 double unders

Comment #295 - Posted by: gepeto at January 8, 2011 11:49 PM

6.5 rounds as RX'd.

m/6'2/188/28y

Comment #296 - Posted by: John B. at January 9, 2011 6:50 AM

6 rounds + 6 dealifts + 3 burpee pull ups as rx'd

Comment #297 - Posted by: Felts at January 9, 2011 7:21 AM

6rds + 6 DL + 3 burpee pull ups

Comment #298 - Posted by: Felts at January 9, 2011 7:25 AM

7 rounds barely

Comment #299 - Posted by: amped 36/M/195/6' at January 9, 2011 9:06 AM

As Rx'd (70-ld db)
4 rounds

Comment #300 - Posted by: Adam B | 38m | 208 lbs at January 9, 2011 11:10 AM

Rankel - as rx'd. Done on 1/9.

6 rds even.

1/3 CFWU, DUs.

Semper Fi, Marine. You are not forgotten. We have the watch.

Dale Saran
Major, USMCR

Comment #301 - Posted by: Dale_Saran at January 9, 2011 11:19 AM

M/23/170#/6'

As RX'd- 3 rnds+ everything but the run in the 4th round.

Comment #302 - Posted by: Daniel B at January 9, 2011 11:58 AM

8 rnds + 2 deadlifts

Comment #303 - Posted by: jdisch at January 9, 2011 1:34 PM

First time back in months; been focusing on Krav for the Israel trip.

Sub'd 200m row for run b/c of hyper-extended knee. Went nice and easy today.

4 rds + deadlifts + KB swings

Next time should be 5+ rounds at least.

Comment #304 - Posted by: mbalanda at January 9, 2011 4:12 PM

01/09/2010:

Sub: 70lb db / 45 sec jump rope

4 rds + 6 dl, 7 burp, 10 swings. 5 rds in 20:26

Comment #305 - Posted by: Tommykrackcorn at January 9, 2011 4:43 PM

M/25/158 GregAWU

Runs on treadmill, 28kg KB (heaviest I had), else as rx'd -

7 rounds + 6 DL + 2 B-PU

Comment #306 - Posted by: Y. Zhou at January 9, 2011 5:22 PM

7 Rounds + 6DLs+ 7 BPUs+ 10KBs+ 125m @ Rx'd

FOB Tarin Kowt Fire Dept Afghanistan

Comment #307 - Posted by: Andrew Foster m/25/5'10/190 at January 9, 2011 5:39 PM

M/54/140/5'8"

as rxd 6 rds

Comment #308 - Posted by: Ssscaler at January 9, 2011 5:44 PM

as rx'd, 12mph on treadmill:

5 Rounds + 6 DL's

Comment #309 - Posted by: dsm19 M/32/6'0/210 at January 9, 2011 6:24 PM

7 rounds total. used 70lb dumbbell

in a globo gym, there is no affiliate located near WSU

Comment #310 - Posted by: Chris M/21/5'5''/163 at January 9, 2011 6:29 PM

M/39/185/5-10
"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters


Scores to follow:

LT A Dryden: 15 minutes only, had an appointment, not sure on the scale wts,
but was working hard and still managed to smile...oh yah.... when she was
done.

The men started about the same time and moved to an open station if their
next station was filled.
LT C Dryden= 7 rnds plus 6 DL
CDR= 7 rnd even. splits were: 2.34, 2.42, 3.14, 2.32, 2.51, 3.15, 2.51
COL= 6 rns plus DL + BURPEE PU+ KB...at 20 min when starting the run.

All in all a good effort with a tight grouping. Nice job team, see you for
drinks this afternoon.

Comment #311 - Posted by: Matt A at January 10, 2011 1:02 AM

Just for everyone's situational awareness - the Marine Corps has named a combat outpost after this young hero that my Marines go to quite often (COP Rankle).

Here's to those before us, of us and after us!

Rest In Piece Sergeant John Rankle

Semper Fidelis

Comment #312 - Posted by: Everett at January 10, 2011 2:20 AM

as rx'd

5 rds +7 Burpee Pullups

Comment #313 - Posted by: K9lowe at January 10, 2011 6:04 AM

scaled to:
165# DL
burpees
35# plate swing
100M run

8 rounds 21:37

then rested, then did the 7x1 weighted pullups

15,20,25,30,35,45,55

Sergeant Rankel, thank you.

Comment #314 - Posted by: bert at January 10, 2011 6:10 AM

20 min AMRAP

150 pd. DL 6 reps (all the weight I had)
7 Burpee Pullups
10 35# DB swings
run 200 meters

5 rounds.

Comment #315 - Posted by: knodes at January 10, 2011 7:19 AM

7 rounds, 7 deadlifts. did a deadlift workout earlier in the day at 4:30am as well: 8x135, 6x225, 6x315, 4x405, 3x465, 1x505. This is a hip dominant day!

Comment #316 - Posted by: andrew moskowitz at January 10, 2011 8:13 AM

As Rx'd: 6 Rounds+10KBS
Run downhill and uphill on snow

Comment #317 - Posted by: J-F/20/5'9/160 at January 10, 2011 9:05 AM

Scaled:

95# DL (Too light....can increase next)
44# KB
200 Meter Row (Raining and no treadmill at home)

6 Rds Exactly

Comment #318 - Posted by: liv4tris at January 10, 2011 9:07 AM

as rx'd
7 rounds+10KB's
20m short of 8. damn

Comment #319 - Posted by: Jack/m/25/5'9/185 at January 10, 2011 9:08 AM

5 rounds as rx'd

Comment #320 - Posted by: gary martins at January 10, 2011 11:05 AM

5 Rounds as RX'ed at a globogym - some guy doing crossovers on the pull up bar was annoying!

Comment #321 - Posted by: charliesammut at January 10, 2011 11:51 AM

As rx'd 7+ 12

Comment #322 - Posted by: Brent colson at January 10, 2011 11:58 AM

Jeff @ 2.0
7 rounds + 5 burpee pull ups.

Comment #323 - Posted by: Jeff & Charity @ CF Snohomish at January 10, 2011 12:01 PM

2 rounds only

200m Row instead of run
Scaled to 70kg dls halfway through second round.

Comment #324 - Posted by: AGL at January 10, 2011 1:05 PM

m/42/169/5'9"

As rx'd:

6 rounds

Comment #325 - Posted by: Richie D. at January 10, 2011 1:13 PM

4 rounds in 17:44

Comment #326 - Posted by: B Miller/m/5'9"/239 at January 10, 2011 1:57 PM

Subbed row 200m for run 200m
6 rounds + 6 DL

Comment #327 - Posted by: Adam m/27/6'1"/195 at January 10, 2011 2:48 PM

m/35/6'0/220

not as Rx'ed, used a 1.5 pood KB instead

3 rounds, plus 6 D-lifts, 7 BPUs, and @80 meter run.

performed in a fasted state.

Comment #328 - Posted by: j-seal at January 10, 2011 2:57 PM

scaled to #115 DL (fortunately that's the only weight I have at home); used 1.5 pood KB
5 rounds +6 DL+4 BPU's

Comment #329 - Posted by: GU997 M/41/185/5'10" at January 10, 2011 3:32 PM

M/34/5'4"/141lbs
As RX'd
5 rounds + 6 DL + 7 Burpee pullups + 10 KB + 1/4 run

Comment #330 - Posted by: Matthew Burritt at January 10, 2011 3:51 PM

M/34/142lbs/5'5"
As rx'd
5 rounds + 6 dl + 6 burpee pullups

Comment #331 - Posted by: Brandon Burritt at January 10, 2011 4:20 PM

6 185lb DL
7 Burpee pull-ups
10 55 lb dumbbell swings
20 box jumps, low (~18 inch) box
4 rounds

Comment #332 - Posted by: David Burns at January 10, 2011 6:10 PM

5 rounds + 6 DL & 3 burpee pull ups

sub 185 deadlift
1.5 pood
used stairs instead of 200 meter run

Comment #333 - Posted by: Dexter 18/6'0"/145 at January 10, 2011 6:40 PM

M.36.171

Sub 45 sec of high knees for 200m run
Otherwise as rx'd

6 rnds + 6 DL + 7 burpee pullup + 10 KB swing

Comment #334 - Posted by: LMD_Mike at January 10, 2011 6:42 PM

RIP Rankel

3 sets plus everything and running for about 10 seconds on the 4th set

Did it at DSU after work...as rx'd...ran .13 miles on the treadmill for the 200 meters...I wish I could run and not use the treadmill but that's impossible

Comment #335 - Posted by: Cleveland at January 10, 2011 11:40 PM

M/28/75kg

as rx`d

6 rounds + 5 BPU

Comment #336 - Posted by: haavardm at January 11, 2011 12:20 AM

RIP Marine

Scaled wod - 60kg dl's, 16kg kb swings

6 rounds plus 6 deadlifts

Comment #337 - Posted by: James Davidson at January 11, 2011 2:39 AM

6 rounds and 6 deadlifts

Scaled at 60kg dl, and 16kg kb swings

Everrything else as normal

Rip Marine

Comment #338 - Posted by: James Davidson at January 11, 2011 2:43 AM

6 rounds and 6 deadlifts

Scaled at 60kg dl's, 16kg kb swing

Rip Sergeant Rankle

Comment #339 - Posted by: aus_lawman at January 11, 2011 2:50 AM

6 rounds and 6 deadlifts

Scaled at 60kg dl's, 16kg kb swing

Rip Sergeant Rankle

Comment #340 - Posted by: aus_lawman at January 11, 2011 2:52 AM

6 rounds and 6 deadlifts

Scaled at 60kg dl's, 16kg kb swing

Rip Sergeant Rankle

Comment #341 - Posted by: aus_lawman at January 11, 2011 2:53 AM

as rx'd

4 rounds + 100 meters

m/36/230

Comment #342 - Posted by: Toby D at January 11, 2011 4:43 AM

AMRAP 20 min.

165 lb. deadlift, 6 reps
7 burpee pullups
45 lb. DB swing, 10 reps
run 200m (indoor track)

6 rounds

~4 min total walking between track and weight room

Comment #343 - Posted by: cbecker at January 11, 2011 6:22 AM

as rx'd

5 rds + everything but the run

Comment #344 - Posted by: Bells 38/195 at January 11, 2011 11:14 AM

75 pound Deadlift, 6 reps
7 smith Burpee no pushups
7 seated pull-ups on smith 5th peg
10 Kettlebell swings, 25#
Run 200 meters

4 rds + 6 DL

Comment #345 - Posted by: Susan M at January 11, 2011 11:16 AM

as rx'd 5 rounds in 18:30. Had to leave the gym eaarly.

Comment #346 - Posted by: GrandeLSM at January 11, 2011 12:29 PM

as rxd: 4 rds, 8 kbs. Finished 5 in 22min.

Comment #347 - Posted by: skoutdoors at January 11, 2011 1:24 PM

as rx'd

7 rounds

M/39/190/5'10"

Comment #348 - Posted by: Todd S at January 11, 2011 2:48 PM

RIP

Deadlift @ 155
KB swings @ 16 kg

4 Rounds + Burpee PUs

No wind -- first day back from being sick.

Comment #349 - Posted by: Gerard at January 11, 2011 2:49 PM

55 pound Deadlift, 6 reps
7 smith pull-ups 6th peg
7 smith pushups 3rd peg
7 step back planks bottom
10 Kettlebell swings, 20#
Row 200 meters

3 rounds + everthing but the row

Comment #350 - Posted by: Gerald C at January 11, 2011 3:00 PM

155 5 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 45#
Run 200 meters

4 rds + everything but .06 mi on run

Comment #351 - Posted by: Joe L at January 11, 2011 3:30 PM

Rowed 250 m for the run! Snowy and icy conditions

Rest as rx'd
4 rds + 6 deads + 7 bpu + 10 kbs

Comment #352 - Posted by: al deezy at January 11, 2011 4:26 PM

RX 6 RNDS + 6 DL

Comment #353 - Posted by: Chris at January 11, 2011 6:52 PM

"Rankel"

Complete as many rounds as possible in 20 minutes of:
215 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 1 pood
Run 200 meters

SCALED THIS ONE DOWN A BIT ONLY HAVE A 1 POOD KB SO FAR. OTHERWISE A 1.5 POOD KB WOULD HAVE BEEN JUST FINE.
RDS 4 + 10KB SWINGS

Comment #354 - Posted by: DANIEL.LAISECA///////////////////////////// at January 11, 2011 7:02 PM

Scaled to 250 meter row due to inclement weather. Rest as Rx'd.
5 rounds + 2 DL


"Mrs. Miyagi"
Missed. Sick =(

Comment #355 - Posted by: Miyagi 30/m/168.6# at January 11, 2011 7:48 PM

5 rounds + 7 burpee pullups


1.5 pood KB and 400m run

Comment #356 - Posted by: KyleN (M 27/6'3''/217) at January 11, 2011 8:02 PM

did pull up part from my knees. SO jumping burpee then pull from my knees.

1 pood (actually used 2 25 pound plates.

Comment #357 - Posted by: broofturker at January 11, 2011 9:11 PM

F/40/5'6"/145

last day of WODs at 25%

AMRAP in 5 min
145lb DL (posting too long after the fact--may have actually done 155#)
7 burpee pull-ups (step up on step stool then jump)
10 KBS, 1 pood (started with 1.5 pood, but dropped after 3)
200 m run

1 rnd + DLs + 4 burpee pull-ups

Comment #358 - Posted by: mom to five at January 12, 2011 4:22 AM

as rxed with 70lb DB

6 rounds plus 10 KBS

I actually had about ten more seconds to run a little, but couldn't convince my body to do it.

RIP Rankel, you will never be forgotten

Comment #359 - Posted by: Shane/32/6'/195 at January 12, 2011 7:06 AM

6 1/2 rounds Rx

Comment #360 - Posted by: MNinKC at January 12, 2011 10:22 AM

M/23/206

As rx'd

4 rounds

Comment #361 - Posted by: PCal at January 12, 2011 1:29 PM

as RXd

7rounds, 6 deads, 3 Burpee Pullups

Comment #362 - Posted by: vegan_anton at January 12, 2011 4:21 PM

31 yom, 190 lbs


5 rounds in 20:40

Comment #363 - Posted by: Jeff Weltmer at January 13, 2011 6:38 AM

AMRAP 15:
200lbs dead (6 reps)
7 burpee pullups
10 swings (35lbs KB)
200m Run

4 rounds + 6 deads

Comment #364 - Posted by: kfed at January 13, 2011 9:53 AM

60k DL and 17k DB swing (all the weight I have)

5 rounds and 6 DLs.

Comment #365 - Posted by: BarryT at January 13, 2011 2:12 PM

5 full rounds, pause between burpees and PU, no real PU bar

Comment #366 - Posted by: RussA at January 13, 2011 2:58 PM

55# KB

5 rounds
+ 5 burpee pullups

Comment #367 - Posted by: MikeyPaul/29/5.8/170 at January 13, 2011 7:03 PM

wod:
20 min AMRAP:
6DL at 225
7 Burpee jumps + strict pullups, did it on the door frame pullup thing.
10 KB swings at 70lbs
Row 250meters with my new c2 rower!

7 rounds and 275meters row on the last row.

m/27/185/177cm

Comment #368 - Posted by: AJ at January 13, 2011 8:44 PM

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps SUB 200 pound
7 Burpee pull-ups
10 Kettlebell swings, 2 pood SUB 70 pound
Run 200 meters

4 rounds + 6 Deadlifts + 7 Burpee Pull-ups + 10 Kettlebell Swings + 150 meters

Comment #369 - Posted by: Louis Herrera Jr. 52/70"/180 at January 14, 2011 7:58 AM

5 + 10 meters. 1.5p and 155#.

Comment #370 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at January 14, 2011 9:20 AM

WU
Rankel
5 rounds
M/50/196#/72"

Comment #371 - Posted by: RB at January 14, 2011 6:44 PM

5 rounds + 6DL's + 5Bup's

Comment #372 - Posted by: Jake at January 15, 2011 4:22 AM

m/37/5'9/184
CFUW-3. Reg. Superman. Burgener. DU. K to E.
5 rounds + DL & Burpees.
Ran 3 laps around track for 200m.
WOD not too bad. Just need to improve cadence of reps. Small break generally before starting KB swings. Getting to track & 1st 1 1/2 lap very slow.

Comment #373 - Posted by: jrm at January 15, 2011 6:59 AM

"Mrs. Miyagi"
5 RFT:
155# Deadlifts x 6
7 Burpee pull-ups
10 KB swings, 1.5 pood
Row 250 meters
24:52

Comment #374 - Posted by: Miyagi m/30/168.8# at January 16, 2011 1:32 PM

6 Rounds, RX.

Never used a 2 pood in a WOD before. Brutal.

M/22/5'6/145

Comment #375 - Posted by: Bryan Ohr at January 17, 2011 11:34 AM

subbed 5 dips for run

5 1/4 rounds + 3 burpee pull-ups

Comment #376 - Posted by: Manchild at January 17, 2011 2:11 PM

M/23/70"/195#

subbed 75# DB swings for KB swings

3 rounds + 6 DL's

Comment #377 - Posted by: Bill Gibson at January 17, 2011 3:20 PM

205 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 45lb.
Run 200 meters

5 rounds

Comment #378 - Posted by: arobi at January 17, 2011 8:02 PM

50lb. KB

4 rounds

Comment #379 - Posted by: Ukkrew at January 18, 2011 9:42 AM

197 lbs.

Four rounds + 7 burpee pullups , low bar

Comment #380 - Posted by: kgw at January 18, 2011 9:46 AM

3rnds + Kbell
subbed 55lbs kb 12swings

Comment #381 - Posted by: cscarr at January 18, 2011 1:16 PM

M/31/6'2/220

"Rankel" (modified due to environment)
AMRAP in 20 minutes:
225 DL x 6
Burpee Ring Pullups x 7 (8" above reach)
2 pood KBS x 10
15 cal on Airdyne

5 rounds plus 1 KBS

Comment #382 - Posted by: McNaughton at January 18, 2011 4:10 PM

2 mi in 14:10 + 5Rounds + 800m sprint

Comment #383 - Posted by: holmes11b at January 18, 2011 4:31 PM

CFWU x 3; std

#185 DL
#45 KB

5 rds in 18:36

Comment #384 - Posted by: F15E_WSO/M/48/180 at January 19, 2011 12:44 PM

4 rounds exactly, as rx'd. I finished that last round right as the clock hit 20:00. Pretty cool. I had never done kettles that heavy before. Pretty brutal. Also think my deadlift form started to falter towards round 3, but I just took an extra few seconds to make sure my back was alright each time. Don't want to hurt yourself!

RIP Soldier. Thank you for protecting me, and all the rest of us.

Comment #385 - Posted by: Colin at January 19, 2011 1:46 PM

as rx'd except had to run treadmill 0.13 @ 7.7 which is under 8 min. mile.
burpee pullups were fine except pu bar too low. Workout @ 17'a
splits: 4.14 3.47 4.28 4.44
2.44 deadlift + burpees of last set

Comment #386 - Posted by: spatterson at January 19, 2011 3:48 PM

As rx'd: 6 rounds + 6 DL, 7 BPU, and 4 KBS

RIP Sgt Rankel. God bless you and your family. Semper Fi Marine.

Comment #387 - Posted by: M. Honcho M/32/5'10"/180 at January 20, 2011 9:01 AM

50/m/190

As Rx'd. 5 rounds+6 DL.

Comment #388 - Posted by: denob at January 20, 2011 3:29 PM

had to change things up to make it work at the globo so I did.

15 min AMRAP
225 DL
7 burpees
10 70lbs dumbell swings

4 rounds + 6 deads + 2 burpees

then i ran walked a mile to make up for the running...i walked more than i ran

Comment #389 - Posted by: thenine/m/33/6'6/250 at January 20, 2011 10:32 PM

6 rounds + 6 DL

some subs
1.5 pood swings
40 doubleunders for runs (couldn't get out of the house)

Comment #390 - Posted by: schinizel/m/32/5'8/150ish at January 21, 2011 7:24 AM

rx'd
5rds + dl +3 burpee pu

Comment #391 - Posted by: martyc 6'/m/240#/48 at January 21, 2011 8:36 PM

Rankel

7 rounds + 1 KSB (155 dead, 1.5 pood KB)

Cheryl B./f/129#/39/5'2"

Comment #392 - Posted by: Cheryl Brost at January 24, 2011 10:01 AM

Hmmm, I forgot to post this WOD when I did it and now I can't remember how many rounds I did 4 maybe?

Have Fun, Train Hard,

Billy

Comment #393 - Posted by: Crossfit Billy - Olympic Crossfit at January 24, 2011 6:48 PM

I did this and I forgot to write it down.

4 rounds

Have Fun, Train Hard,

Billy

Comment #394 - Posted by: Crossfit Billy - Olympic Crossfit at January 24, 2011 6:52 PM

As many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Dumbbell swings, 70 lb dumbbell
25 pushups

6 rounds + 6 deadlifts

Brutal, especially those last two rounds! Around 3 min/rd for the first 4 and 4 min/rd for the last 2.

M/26/5'11''/195

Comment #395 - Posted by: Kent at January 26, 2011 11:38 AM

3 rounds in ten minutes, after Dirty South Strength deadlift, peaked at 285x15

Comment #396 - Posted by: Apolloswabbie 072 210 46yoa at January 26, 2011 4:59 PM

5 rds + dls, 4 burpee pus

Comment #397 - Posted by: bookworm at February 4, 2011 10:25 AM

CFWUx2
5 rds (I think)

Comment #398 - Posted by: Doug at February 18, 2011 6:05 PM

4 rnds, dl, bp-pu

(finished 5 rds)

Comment #399 - Posted by: JerryM (m/39/6'2"/240) at February 22, 2011 5:52 AM

CFWUx2
BWU
WOD: 4 rnds + 10DL, 3 Burpee-pu

Comment #400 - Posted by: Seth (M,32,6'3",220) at March 16, 2011 10:49 AM

m/33/5'9"/164

5 rounds + 6 deads (165)
*35 db for swings
* no run due to tendonitis

Comment #401 - Posted by: jiggastemple at April 4, 2011 10:29 AM

6 rounds + 7 Burpee PU
subbed 20 DU for run

Comment #402 - Posted by: Adam m/27/6'1"/195 at May 24, 2011 8:48 AM

5r (80kg/1,5pood KB)

Comment #403 - Posted by: Michał at July 25, 2011 7:20 AM

We'll never forget you Sgt... I wasn't directly under him but was able to see him lead Marines everyday and he was respected by everyone I could only hope to be the man he was...

Comment #404 - Posted by: YONTZ at December 17, 2011 1:33 AM

I miss you more than you know. You are my true hero.

Comment #405 - Posted by: Allen Hornaday at January 7, 2012 9:06 PM

I will complete your WOD in your honor. Your family and friends here in Speedway will always honor and love you.

Comment #406 - Posted by: Allen Hornaday at January 7, 2012 9:09 PM

CFSE
6 rds. 205#dl / 55#kb

Comment #407 - Posted by: Sanders at May 21, 2012 10:19 PM

5 total rounds as Rx'd

Comment #408 - Posted by: Eric at April 10, 2013 7:12 PM

5 rounds today, 7-1-2013, with 225# dl and 53# kb. God bless you brother and all week at Oxnard Crossfit we are doing hero week and I am honored to sweat for these guys.

Comment #409 - Posted by: keith fuller at July 1, 2013 6:43 PM

4I1SB2 Major thanks for the blog article.Much thanks again. Awesome.

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