This WOD makes me want more tribal tattoos!

RIP Sgt Abbate. You will be missed. Semper Fidelis!

RIP brother, Semper Fi.

RIP Dark Horse. Semper Mateo.

I have a wrist injury and can't do oly lifts. What would be an appropriate sub?

Godspeed, sergeant. My respect and thanks go out to you for your service and sacrifice. Our condolences go out to the Abbate family.

The thought of people doing this workout in 21 minutes amazes/scares me.

rip sgt

I love hero WOD's...just wish we didn't have to have them.

God bless Sgt Abbate. You are a true Hero.

Wow, this one hurts just thinking about it!

#5: can you do it with lighter dumbells instead? Might be a little easier on the wrists since they won't be locked in a position.

Thank you for your service and sacrifice. May you rest in peace and God Bless your family

Sgt Abbate, you will not be forgotten. Thank you for your service.

When I started doing CrossFit nearly 5 years ago there were 6 Hero Workouts, there are now 53 (as of tonight's CF main site). Starting tomorrow, I will do a Hero Workout a day, in the order they were posted, until all have been honored. My company, Live Primitive will donate $10 for each workout I complete to the following three charities: http://www.facebook.com/pages/LT-Michael-P-Murphy-Memorial-Scholarship-Foundation/108487359173060?sk=wall, http://www.woundedwarriorproject.org/ and http://www.national911memorial.org/

Anyone who would like to join me in this tribute, or donate, is welcome.

cheers,
geoff

"My shield for my brother, my sword for my enemy." Rest in peace brother.

Rest Easy Brother. Semper

God speed soldier.
Your a true hero.

I know when it says cleans in a WOD you should do Squat Cleans unless otherwise specified. But what's the typical protocol for C&J? Are those also squat cleans or does it not matter?

RIP Sgt. Abbate.

It is a full clean, unless it says "Power Clean and Jerk" In that case there is no "squat".

Fair winds and following seas on your journey, warrior!

RIP...I'd be lucky to run the 2.5 miles in 21-22 minutes much less 42 clean and jerks...let's do it!

If there is a full reset, I would love to see that done in 20mins hahaha. I'm so dead.

Thats pretty amazing

RIP

Semper Fi Marine! I know your standing guard at the pearly gates. Will be thinking about you and all our other fellow Marines that have given the ultimate sacrifice!

Semper FI

uses miles and meters

Damn. My family and I grateful for your sacrifice young man. Belated condolences to your family.

Will do this in your honor.

Wow, tough workout! Semper Fi, SSgt.

Handsome man.... I know I am not the only one, but I have to share that these hero WODs make my heart ache. Thank you Sgt Abbate and family.

I'll do whatever CF tells me to. Having said that I've been in the fitness industry for 18 years and mediball cleans/wallballs one day, deadlifts/ohs the next and now this- this seems like overtraining the same group of musculature. I'm in pretty good shape and I'm getting pretty good times but my quads and my shoulders are good and sore. My body says either rest those muscles or train some more recovered ones. I can't believe I'm the only one who is experiencing this. What is the consensus?

SEMPER FIDELIS Brother OOORRRAAHHH DEVIL DOG. RIP

Semper Fi Marine.

It was an Honor serving with you this deployment, you are missed. RIP Brother

semper fi....0311

Rest In Peace Brother! PRO PATRIA!

RIP brother.

R.I.P. Brother

HELP...I signed up for the games, the site took my 10 bucks and I even show up when you search for athletes on the site but I can't log-in to post my score or link a video...I've been trying for like a week and the support staff just tells me to wait...error message says my logon is either blocked or not activated. Anyone have a similar problem or know a work around?

This what I am talking about. A hard workout for this fallen Marine. it is very fitting

RIP brother

I'm overweight and new to CrossFit. This week I'm feeling down and out as it is extrely hard but then I see that here's another young life wasted.

God bless you Sergeant Matthew T. Abbate.

Unfortunatly I couldn't do the workout, but in your honour I'm going to get off my butt and get fit.
Thank you for your sacrifice.

Hi Dennisjackman
your not the only one suffering,i also have a back ground in the fitness industry and like you have been coached (and coached)and told not to "overtrain" sore muscle grps. However since starting crossfit i've had alot of sore training days and guess what, i've got fitter and more muscular, maybe its just me or maybe on occasion it doesnt hurt to train sore muscles. The best thing though is to listen to your own body it knows when enoughs enough. I'd also love to hear some more views.

M/32/6'0"/211

41:17 (21@135, 21@115)

Painful! Should have done all at 115. Ego, ego, ego :(

RIP SGT Abbate. TF Bastogne Soldiers of the 101st work out in your honor today!

John #41...don't get discouraged. At one time I weighed over 500 pounds and now I'm 220 and a level 1 certified trainer!

I couldn't really do anything for a long time other than just keep moving. I did my first group WOD at around 300 pounds and I thought I would die. My body rebelled for the first two months or so and I stayed sore for another six. It took me 18 months to acheive an unassisted pullup, about 10 months to put any kind of weight on my squats, and I was dead last for nearly two years. But my friend, don't stop until the miracle happens....focus on your mechanics, be diligent, and knock your diet out of the park and your life will change forever.

29:35 last mile run was a little short and did runs on treadmill

R.I.P SGT!!!!!! Semper Fi!!!!
#25 MARINE not soldier.

m/45/185

RIP SFT. Abbate

34:27

#17: Since they bothered to specify squat cleans on Mike and Rob's times, I doubt the others are doing full cleans as well.

Keep Blazin' Sgt Abbate. It was my privilege to have served with you.

RIP.

as rx'd and full squats on cleans - 22:15

Just started cross fit and enjoying it! Finished WOD in about 35min with 95lbs clean and jerk (wanted to ensure proper form)

33:44. 75# first round, 85# the second.

M/45/5'10"/185

115 pound Clean and jerk, 21 reps - 32:13

RIP Brother

M/168

As rx: 23:18

Hey Geoff,

That is a great challenge and a great cause, but you are going to get injured doing a Hero WOD every day: you have to have some rest days. If you are really interested in doing it, contact Bryan Wadkins at CrossFit RX'D. He did 38 hero WODs in a row (although with enough rest days to recuperate), completing every Hero WOD posted at the time.

I want to see you do as many as possible, but don't want to see you end up injured and overtrained when it can be avoided.

Squat cleans 185, 205, 225(2), 205, 205, 205, 205

cross fitting off and on for almost 3 years in a local gym, mostly on the last 6 months, certified in March.

Today I was asked by the owner to tone it down after 5x3 squat cleans. Hard not making a little noise when grinding out PR's. Guess this is my impetus to open my own box (affiliate status was just granted 3 days ago)!!!

27:42
95# C&J
After the first mile I had to take a bathroom break though.

27:42
95# C&J
After the first mile I had to stop and take a bathroom break.

M/24/5'7"/195lbs

30:19 RX'd

M/26/5'11"/188.5

Scaled clean and jerks to 90# (first time ever doing them). Did full clean and jerks too.

39:43

@ Dennis, #30 - I'm with you man. My quads are smoked today. When I got home yesterday I almost called my wife to come and help me out of the car. Never been so happy to be away from my gym today as with most weekends. Going to take a 30-45 minute run today instead.

No offense meant to our fallen hero. God speed trooper!

39:00 @ 115 lbs, slow but still going.
RIP comrade.

34:32 rx'd 21min is freaking awesome, watch out for Peter at the games...maybe someone should practice saying his name correctly. LOL.

32:26, slow everything today, legs dead, love the WOD though,
RIP

42:26 ooph

Male/32/5'10/215 lbs
26:46
Broke the clean and jerks into sets of seven for the first round and three for the second round (just let go of the bar after seven/three, re-set, punish again)....cardio is still lacking though.....any suggestions to improve so I'm not feeling all tight chested for a half an hour afterwards?

Never say these hero's lives are wasted. Regardless of politics or beliefs they stood up and chose to fight at he front. Not because they were forced, but because it is a place of honor and glory. It wouldn't matter who gave the order they would go gladly. Its what they came for. What they trained for. No true warrior wants to train and then never play in the big game.

Rest easy, Brother. We got the watch now.

33yom
128lbs

33:00
75lb Clean and Jerks, broke to singles and stopped at 16 reps second round.

Next Time
Drop weight to 65lbs
Try for 7mph for whole run.

RIP Sergeant Abbate. Thank you for everything

Sickened by the article and vid of the 8 month pregnant woman doing 4 rounds of WOD 11.1. I get keeping active but jumping hard 120 times and lifting heavy weight above your head 60 time in 10mins, surely not? The bar is passing so close to her bump I winced.

Would any doctor sign that off?

31:12 - 115 lbs

44/m/68"/158lbs

RIP Sgt Abbate. God bless you and your family.

as rx'd
around 35:00
RIP

squat cleans: 185, 205 (PR+20), 225(2), 205, 205, 205

have been doing crossfit WODs on my own in a local gym. Have brought them clients and have been teaching movements to a few others in the gym for a while. Today the owner pulled me aside and asked me to tone it down, that I am scaring his older members??? I'll admit I gave some grunts today...but that is rare on my part.

Time to open my own box. Till now I felt sorry for him if I did, cause he appears to be struggling to stay afloat. Fortunately, received my affiliate approval 3 days ago. 3-2-1 go.

31:26 @105lbs

and that was a full clean.

RIP hard charger. Our thoughts are with you and your family. Thank you.

RIP Sgt Abbate

Carole
F/52/5'6"/133

29:33, with 55# power clean and jerks.

Kevin
M/52/5'11"/174

yesterday's deadlift/ohs workout.

5:37, with 185# dl, 65# ohs.

40:01
Can't run too fast because of an ankle injury so did the c&js at 185

26.22
95lbs

28:42. 135 lb. Clean and jerk (no squat)

41:11
135 c&j

As rx'd: 32.38 w/ power cleans

Did 75 percent, just too sore.
1200m run
16 C&J
600m run
16 c&j
1200m run
23:37. Semper Fi brother.

RIP Sgt.

yesterday's deadlift/oh squat workout:

9:30, w/ 185# dl, 95# ohs.

Laura f/48/5'7/150

31:30 (115lbs)

RIP Marine
DOL

2011-03-26: 31:30. (140#pc's,TM@9)

10:00 OL Class
SNx3:85-105-115-125-135
SN Pullx3:155-175
Flip SNx3:95-105-115-125

15min rest then "Abbate"

33:11 rx'd (Sq Cleans)

(7:57,5:02,4:54,5:39,9:37)

note to self: become a better runner!

RIP "Abbate"

Post WOD at globo:

HS practice 10min

2x10: leg raise, wipers l/r, situp

185lb bench 3x10
curlsx12 60-70

M/25/225lbs/6'2"

Rx' 32:07. Dead from yesterday's WOD

Jeff @ 2.0
26:10
PC&PJ

39 y/o (40 fast approacheth!)
M, 6'2", 240 lbs.

29:35 Rx

Thank you Sgt. Abbate for the inspiration and ultimate sacrifice.

Hi, 29'30...
C&j was vert hard...
French invictus team...

Hi, 29'30...
C&j was vert hard...
French invictus team...

Via Con Dios Marine Brother... Condolences to his family ..

2nd Battalion 2nd Marines WARLORDS

Scaled C&J down to 95#, did runs w/ 45# ruck-38:47

F/41/5'4"/117
26:01
65lb C&J
Mile outside: only flat part was in the building. At least it was windy and in my face for the downhill parts.
Felt great!

#17 & #18
The workout calls for a ground to collar to overhead (C&J). The squat clean would have been specified, as would the power. Meaning it's your choice; thus the 2 different sets of times listed.

@ #41 John - This young man's life was not "wasted" unless we give up on what he was fighting for.

Rest peacefully soldier.

Took on sectional #1 WOD one more time today. 6 rounds + 29 du's.

Then "Abbate"

105# power clean & jerk

TIME: 32:07

Legs feel like logs today.
Run 1 mile
75 lb clean and jerk 21 reps
Run 800 meter - guess - not exact measure
75 lb clean and jerk 21 reps
Run 1 mile
(Could have pushed harder on last mile)

30:35

age 21 bw 170

29:02
135# clean & jerk

this workout sucked! my lower back was fried from yesterday. My condolences go out to the entire Abbate family

Dennis #30:
You'll notice that CrossFit programming doesn't always take into account what muscle group was worked the day before. Go to the Exercise & Demo section and look for Pat Sherwood's video called Bodypart Splits. He gives a great explination

Damon #86
I think it's the other way around. The default clean is the squat clean, and they will say if it's supposed to be a power clean. Unless it's different for clean & jerks...

Does anyone think using creatine will get in the way of trying to lose weight?
Thanks

RIP Sergeant

Scaled C&J to bodyweight (135#), full squat cleans:

41:38

24 degrees and windy in upstate NY, who took our Spring?

50:47 as RX'ed

This after talking up how far I've come with Crossfit yesterday...

Semper Fi
RIP

Scaled to 115lbs.
6:39, 2:21, 7:20 run times.
27:34 overall, smoker. RIP Warrior.

40#DB Clean & Jerk
28:55

RIP soldier - you helped me on the last mile.

RIP and god bless your family

37:57

35 yom 215 bwt

Abbate wod
scaled to 115 on squat clean and jerk. Reps and runs as listed.

time 29:17

Squat clean vs Power clean is an on going debate (as for what one should be done) but really what matters is when you redo the workout for the comparison against your own time (if it was a competition i'm sure they'd specify or use some generic term like ground to overhead anyway possible and leave it up to the athlete to determine his/her most efficient path to completion). I personally find the squat clean more challenging but for this workout I think it is more about the effort than the detail.

RIP soldier.

subbed 65# power clean-n-jerks
27:50

I am planning to do my burpees for day 28 later tonight.

Power clean and jerk @ 95lbs
29:16

M/38/6'3"/242 CF DOB 2/7/11

Abbate (scaled)(SORRY!! did my best)

800 run (treadmill 8 min mile)
21 135 Clean and Jerk (cleans a little shallow)
400 run (treadmill 8 min mile)
21 135 Clean and Jerk (cleans a little shallow)
800 run (treadmill 7 1/2 min mile)

31:04

Run 1 mile
95 pound Clean and jerk, 21 reps
Run 800 meters
95 pound Clean and jerk, 21 reps
Run 1 Mile

32:41

1664 m run
C&J 155# x21
832 m run
C&J 155# x 21
1664 m run
Time: 32:13

RIP Sgt Abbate. Your brothers in the 3/5 scout sniper platoon will never forget you.

Until that day...

RIP Soldier. No words can express enough gratitude for your sacrifice.

RIP Abbate.

Scaled to pack
1 Mile Run
95lb C&J - 21
1/2 Mile Run
95lb C&J - 21
1 Mile Run

27:58

RIP Brother!!! SEMPER FI!!

45 lb c & j

26:15

41/m/183

as rx'd

30:04

(2.5 miles 15:31 and 42 c&j @ 155lb 14:33)

m/42/5'6'/145

40# dumbell c&j
run on treadmill

28:40

38:25 (added 3 minutes for a stopwatach snafu) rx'd

Semper Fi Sgt.
Thank you.

M/21/153/68
Scaled to 135#
35:07

squat cleans
32:07

Scaled C&J to 115# (by accident - was not paying attention while loading the bar. Next time - 155#)

35:09

Dennis #30 -- I suspect that this is a "wave" and that the next few cycles will de-emphasize erectors, hip extension, and the shoulder girdle. This has happened before, where a set of body parts got pummeled for a while, then Coach dials back some or all of the intensity and/or shifts it elsewhere. If you look at how Louie Simmons and many of his lifters train, their loads and intensity are going up and down for the squat and bench press so that there is systemic overload, but at the same time, not so much that injury is likely.

Plus those guys will sleep 12 hours a night if need be, because it's all about getting stronger for meets. If you're not sleeping and recovering from these type of loads it will eventually lead to injury, you are quite right about that. Nonetheless -- it took me a long time to realize that there is conjugate periodization going on behind the scenes at CF HQ, and that Coach is mostly crazy like a fox.

Compare these WODs to 10 years ago and notice how much more structured a given block of WODs has become. There is weird stuff mixed in, sure, but the influence of guys like Rippetoe, Simmons, and even Zatsiorski is very clear in the evolution of the program.

As time goes by I am ever more impressed with Glassman's ability to sublimate his confrontational side into improving the results of his program and those who use it. Success is the best revenge...

26ish

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Squat clean and Jerk 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 1

39:30
115lb squat clean and jerks
Foam roll after

39:16, scaled C&J to 115#

God bless you and your family, Sgt. Abbate. Thank you for the freedoms and safety my family enjoys because of your service.

26:00 rx

I always thought the weight dictated the clean.

M/47/5'7"

Scaled.

1 mile run 21 reps C&J @ 135, 800 Meter Run 21 reps C&J, 1 Mile Run.....35:08

R.I.P SGT. Abbate

Godspeed. 36:39 as Rx'ed, with power cleans.

27:42
95# C&J
After the first mile I had to take a bathroom break.

39:00
scaled - 115#

135 lb power clean & jerk

59:22

Yikes. This one really wore me out.

135lb C&J 36:55

So sore I could barely walk this morning, took a very long stretching session to get loose and warmed up.

39:47, scaled to 135lb.

Power cleans and split jerks. Runs done on treadmill at 8 min pace. Lost a minute or two in transition between the treadmill upstairs and the weights downstairs. Done with metal plates, so I had to set it down after each rep, couldn't drop it.

M/23/185

As Rx'd:

32:50

Wow. Back, calves, and shoulders were all screaming on that last mile run. That was definitely worthy of hero workout. RIP Abbate.

40M/5'10"/170#

W/U: SP, 4x5 at 45-65-95-135, 150x3, 165x1.

As Rx: 41:35.

C/D: bar hang, 1:30.

Runs on outside road course (32F, 24F wind chill, 36% humidity, wearing VFF). Full squat clean and push jerk. Controlled drop (no bumnpers). Low back soreness became the limiting factor, though my legs aren't very happy either. In fact they probably would go on strike, if it wouldn't take so much effort to walk the line.

Done in your honor Sgt. Abbate. RIP.

115# power clean and jerk

47:27

Too many hero WODs....

RIP Brother.

RIP Sergeant Matthew T. Abbate. My thoughts and prayers go out to the Abbate family.

MD

One-arm DB C&Js at #45

30:13

My dad also did this with me MD'd at:
Run 800M
21 One-arm DB C&J, #20
Run 200M
21 One-arm DB C&J, #20
Run 800M

He got 20:30.

I'm really proud of him. Both my dad and mom have been doing wods with me for 2 weeks now. CrossFit made it happen.

Wow is the word of the day. Those guys that have done this wod in 20-30 minutes they are not human. That is impressive. Abbate was a humbling workout, but it was a pleasure to do it in Sgt. Abbate honor.

m/22/180

28:57 as RX'd

These times are ridiculous. No way, did every one do yesterday's deadlifts from h3ll then post these times today. My lower back was so tight during the run. Then again I commuted 2 hours in a car but still.

I basically jogged the 2nd and 3rd run.

as rx'd 38:34

Im pissed about this WOD. my back is so effing sore after yesterdays

RIP brother. Your service will not be forgotten.

Another rest
m/53/6’/215
RIP brother

God Bless the Abbate clan.

Day 3 of Crossfit for me. I "thought" I was fit. Instead, my thighs, calves and shoulders are trashed. I love it.

M/6'4"/195lbs/39 yo Firefighter

95 lb C/Js

38 mins

No barbell available so:
1mi run, 42 Clean and Jerk with 52#db, 800m run, 42 Clean and Jerk with 52#db, 1mi run.
36:13

M/30/71/198
as RX'd
32:23

f/41/180/5'11"

I was going to do 95# cleans without the jerk... but then decided to do 65# full squat cleans with the jerk (shoulders and wrists a bit dicey with heavier weights). Glad I did. As my husband reminded me... I'm not 21.... I'm twice that. (Bless him)

I also scaled the running as a lap of the block is 650m.

so:

1300m run
21 squat cleans and jerks
650m run
21 squat cleans and jerks
1000m run

(had to stop the last run a bit early because I ran into my neighbour and I needed to ask her if she could dog sit for us next month....)

26 minutes.

Good workout. I enjoyed it.

RIP Abatte

(M/24/195/5'10") Did this one and wondered why it was so horrible until I got home and realized I was only supposed to do two set of 21 Clean and Jerk... I did three... In all it took me 33:29

M/43/5'11"/190

1 mile run
21 135# Clean & Jerks
800m run
21 115# Clean & Jerks
1 mile run

31:41

cfwu(2 sets only of OHS w/bar)

runs on treadmill at 2%
155# power clean & jerk
C&J single reps, took all my effort to get the bar from ground to overhead each rep. Most likely a few bonus in there. WOD in vibram 5 fingers.

46'36"

39.35

54:52 as rx'd
power clean & jerks @ 155lb slowed me down quite a it!!! I was getting 1 or two reps,then recover ect. oh well it was good work!!

RIP Abbate

M/33/5'9"/150

Subbed 135lbs clean and jerks

36:15

75 clean & jerk

37:54

Semper Fi!

In honor...

27:56

Scaled w/95#
51:26
1st WOD post-PRK

I love our Marines. We will never forget their sacrifice. Especially from from 3-5. They've been through so much. Thank you Sergeant Abbat and to his family, you're in our thoughts and prayers. Thank you for your sacrifice.

M/39/180/6'1"

Scaled to 115# Clean and Jerk

Time: 35:45

Could have went harder on the run! Also could have done 135 but had my right hand go numb when I was warming up? What was that all about?

33:11 power cleans

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

RIP Sergeant Abbate God Bless

As Rx'd
31:54
In Vibram FiveFingers

I don't usually follow .com. Did this today. 32:15. Rx. 6'2". 205. Godspeed.

26yo 185Lbs
As Rx'd
26:12

Thank you

M/32/6'1/181

Scaled
95lb Clean/jerks 14 reps
43minutes

27:16 rx'd

Been a long time since I've posted on here. Dark Horse 3/5 has been working hard fighting the good fight. Hate to lose another warrior but proud to see there are still those willing to sacrifice for the greater good. Semper Fi Marine. Fair Winds and Following Seas.

Actually got mad 14 reps into the first set of C&J's.
33:18 as Rx'd
M/50/73"/250

As rx'd, 35 minutes.

Done Sunday 3/27/2011

M/30/173/5'10"

as rx'd

RIP Sgt Abbate

29:00 as rx'd

m/28/5'6"/149

M/39/212lbs/6'3"

Scaled to:

Run 800m
21 clean and jerks at 95lbs
Run 800m
21 clean and jerks at 115lbs
Run 800m

20 min even

John 15:13 - "Greater love hath no man than this, that a man lay down his life for his friends."

m/48/177
rx'd 46:54 sq cleans

32:32, 135 lbs. Clean & Jerk

Then did Friday's WOD, 12:07.

Legs are DEAD!!!

7:00 X Trainer
21 115# Clean And Jerks
4:00 X Trainer
21 115# Clean And Jerks
7:00 X Trainer
28:53
Good Workout

With regards to my comment #41
I didn't mean his life was "wasted" in the sense one or two of you took me up. I appreciate and respect the sacrifice that all these soldiers give but I just think it is so sad to see a life taken so young.....no insult meant or intended.

Jim # 44, thanks for the motivation.

scaled to 135lb, 28:14

Scaled, 95 lb squat clean/push jerk x 21
1 mile run (up hill to signpost, back)
95 lb squat clean/push jerk x 21
not timed, reps broken 11/10
on all day fast

95 lb clean and jerk.
30:29

33:11 as Rx'd w/ power clean and jerk

75 clean & jerk

37:54

Sgt Abbate was the epitome of honor, courage, and committment. Respected without peer from his fellow "Old Breed", he died running to the sound of guns. A deadly Scout-Sniper, he provided many o'TB the opportunity to meet Allah...

m/52/6'4"/215

31:11 as Rx

36:42 135lbs Power Clean and Jerk

135# C&J 29:47

Scaled to 135#
42:46

Matt was my team leader, my friend and my brother. He always led from the front, did what was needed and never hesitated. In combat and in life there was no better friend. I only wish i had had the opportunity to tell him how much i loved and respected him. The day he died was a severe blow to the Marine Corps and to America. By living to the standards that he set no man shall ever say he didn't do enough. This work out is an embodiement of what he was; HARD. Semper fi
Miss you brother
Jake Ruiz 3/5 SSP

RIP Matt

Rx'd 28:17

may u rest in peace sgt. mathew abbate

"Abbate"
for time: 30:52.6
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

RIP You will always be loved and respected. You were a great man, I'll always look up to you

"Abbate"
for time: 34:14
Run 1 mile
95 pound Clean and jerk, 21 reps
Run 800 meters
95 pound Clean and jerk, 21 reps
Run 1 Mile

running time was 21:45, avg mi. 8:55. really slowed down in last mi.

My running has actually gotten worse since starting crossfit... I absolutely love it and am stronger and can do more things like pullups and hspu but my running has become harder and slower... I don't run even 1/4 as much as I did pre Xfit which I start 5 months ago.... I guess I need to squeeze more running in:(

Anybody else have same issue?

Paul: 29:26 (155# C&J)
Jen: 30:21 (95# C&J)

28:02

95lb. C&J

6'0/180/50

squat clean & jerk @ 135#. all else as rx'd.
First mile done at 6:30.
second set of c&j went much faster than first set. First set took ~10 min. Could have gone faster on the first set of c&j. realized this after. one of the hardest workouts. total time: 41:23

RIP Abbate

@ #102 JM
"Does anyone think using creatine will get in the way of trying to lose weight?"

I tried creatine about 10 years ago and gained almost 15 lbs. But that was my goal.

Still no running post knee surgery
8 min ellipse
21 95# c&j
4 min ellipse
21 95# c&j
8 min ellipse
56:31
Hard time finishing this one.

33minutes total done Sunday.

I knew Matt for the last five years of my life and I know that I will never again meet a more loyal or fearsome warrior. I love and miss you so much brother. All Guns Blazin'.

C.F.H.

31:02 rx'd

Did this WOD on Sunday. Great to get out and do some running!

31:02 rx'd

Did this WOD on Sunday. Great to get out and do some running!

@ 95#

39:30

lost time setting up c&j after 1st mile, 2nd set broken and slow ... pain in lower back after yesterday's dl + ohs wod, so took it very easy

M/31/175/5'7"

115lb Clean & Jerk 38:09

@198 knodes...

yes. i have been crossfitting for 18months now.
i started weak and 180lbs with a good 5k time.
i was a decent runner but sorely weak.
i liked running...

now i am 195lbs. i am one minute slower in my mile but i am much stronger. 12 pullups to 29/ deadlift 225lb to 335lb. i now hate running haha...

coming now into the games open i am training more on my running and "cardio". gettin faster with no loss in strength. by my 2 year mark i think i will have come full circle and reached a more balanced fitness level, which is what crossfit is about :)

good luck! and have fun!

EJ
M/37/168
26:08 w/ 95lb sqt clean and jerk
EJ

@210 danlau....

Thanks for the feedback! This is what is so great about cross fit and it's community! Getting feedback like this from people who have more experience is priceless!

M48/205

I used to think I was an average crossfitter, and could handle most any of the weight lifting challenges in the WODS. But 21reps for two set @ 155lbs in the Clean and Jerks! Thats insane!

Thank you for your service and sacrifice.

32 yom, 190 lbs

46:01 subbed 135 lbs, full squat cleans

As Rx'd 30:05
All Guns Blazing.

As Rx'd 30:05
All Guns Blazing.

The Pros are superhuman
27:00 scaled by accident to 135# and kicking myself.

30:14 for .67 mi run & 95lb c&j.

34:16
used 136# for c&j - go up next time, did power cleans and jerk

35:28 @ 85lb squat clean and jerks

M/44/180 - 47:20 rx

27:00 RxD

34:15 @ 135 lbs Rx Explosive workotu. Oorrahhh Semper Fi

26:16 @ work

27:53. 65 lb clean and jerk

41:25

Semper Fi brother! Thank you for the service. Enjoy the arms of the father! RIP

28/m/5'8"/192

44:26

135lb power clean and jerk
Runs on treadmill

F/40/5'6"/150

85#

33:05

42.23
95 lb in sets of 5(=21)
walk - run 12km-hr (1min / 1 min)

Did this today.
A tough one as always. Respect to the family.
30:50rx'd.

m/41/156
32:02 as rx'd
R.I.P.

03/29/2011
Sub'd 8 in dw runs in pool for the mile and 1k row for 800m and sub'd 135.

42:30 at ssc.

Rx'd 38:56. Mobility work and some light running before and after. Awesome WOD.

RIP Abbate.

R.I.P. Matt, I wish I could have met you. My marines love you like their brother. Thank you for being theirs and countless others shining light in some of the toughest of times. Semper Fi.

33:01

Used 135 lb for squat clean & jerks

Did mostly in 3's

Run took forever! Legs were fried!

Rip Matthew you will be missed!

41:18

Ad rx'd: 25:36

M/34/5'4"/142lbs
Subbed 135lbs for clean & jerks. Did power cleans.
32:01

Scaled to 135# squat clean and jerk. Rest as Rx'd.
38:12

"Mrs. Miyagi"
Scaled to 105# squat clean and jerk. Rest as Rx'd.
38:41

Rest in Peace SGT Abbate... 26:42.. Used 115lb for push presses.. great workout.. shoutout to SpitFire CrossFit at Balad, Iraq

100# - full C&J
run on treadmill
34:50

indoor track
115 lb.
95 lb.

25:13 (5:56, 3:10, 6:17 splits)

~2:00 walking between track and weight room

I was honored to do this WOD. May we not forget that sarifices like this are made to protect us, this country, and our freedoms. All gave some, some gave all. Two great friends of mine served with him, really made it hit home for me. Ooorah! May we not forget the true heros in this country.

27:01 Rx'd 23/205/6'3"

Scaled C&J to 135#. Runs on treadmill.

Time=42:30.

38:26 Rx'd

* power clean and jerk

I thought he looked like a nasty sniper. Respect and honor to my brother.

95lb C&Js

31:02

1/2 mi run 10 c&j 135lb
1/2 mi run 10 c&j 135lb
1/2 mi run
25:40

Male/49/5'9"/156 lbs.
43:51 Rx

58kg c&j

around 30 minutes (but not sure of that!)

scaled to:

1 mile run
42 snatches with 20# KB
1 km run
42 snatches with 20# KB
1 mile run

30:12

17.26. 95x15s; 800s and 400.

C-
105
28:41

as rx'd 42:11

CFWU x 3

Scaled to #95 and Power Cleans; no squat
29:54

got to 6km in 26:00 and got bad blisters.
don't run over 5km on a treadmill

finished with 20 mins of skipping

You gave the greatest sacrifice so that others may live free! We all love you brother and you will live forever b/c the your Corps will live forever! Semper Fi Devil Dog!

Haysoos Marimba! My legs are completely destroyed. It is a good thing this was a hero WOD or I would have probably rested today.

As Required with squat cleans and split jerks.
46 minutes
m/45/165lbs

As rx'd: 25:36

cut runs in half

24:27

RX'd for women with 108lb Squat Cleans: 37:10

Always an honor to do Hero workouts!

Run 1 mile
95# C&J X 21
Run 800m
95# C&J X 21
Run 1 mile

I'm smoked. 37:34

RIP Abbate

Baz- 60k bar. Lou - 15k bar (first time doing C+Js)

time about 33mins. We walked the last half mile.

Power Clean and Jerk

29:13

did power c&j

27:24

50/m/190

With all due respect:

C&J scaled to #135. 46:12

37:16 as rx'd
Wow.....

As rx'd:

Full Squat Clean & Jerks
50:53

as rx'd: 30:45

scaled to 135#: 45 minutes flat

Scaled to 50 kg

23:47

23:47
Scaled to 50 kg

Maxed the "good" treadmill out to 16 km/h for the last 800 and mile

115# clean & jerk
35:10

BrandX

Run 600m
65lb C&J 21 reps
Run 200m
65lb C7J 21 reps
Run 600m

12:50

38.59

21/m/5'11"/173

I happened to come across this page while searching for a friend. I am glad I found it. Anyone that knew this beautiful man was surely blessed. What a handsome man. He was no doubt a true hero adoring father and every womans dream husband. God bless you.

43:23

scaled 58k squat clean & jerk. loved this wod. very tiring. gave it everything. RIP

RIP Sgt. Abbate

C&J @ 95 lbs.

33:30

After 1 week of rest.

32:14

Bike 3 miles
155 pound Clean and jerk, 21 reps
Row 1k
155 pound Clean and jerk, 21 reps
Row 2k

Beast of a WOD, very hero-worthy!! Shot for a set of 3 reps every 50 seconds on the C&J. Would be nice to try this outdoors on a track...

M/26/5'11''/200

31:16 only 15 C&Js in second round

scaled 115 clean and jerk

31:47

39:00 (?, from memory, time got reset on watch)
Only did 12 cleans each set, tweaked something in rib cage first set, considered quitting, but finished with another 12 after the middle run. (Paying for it today, midsection/rib cage hurts when I move the wrong way :()
Also, first workout after missing 2 days because of a “flare up”. Trying no dairy for a few days to see if that helps.

m/34/162/5'9"

37:29 @45lbs

@IRON
40:02 w/145 for clean/jerk.

Im going to do this workout in board shorts and danners, just for you Matt. I love and miss you brother.

Will honor you tomorrow brother. Rest in peace!

40:16 RX 110# not sure if was suppose to e 105 #. Next time I'll push myself harder!! Rip great hero wod post thanksgiving!