March 26, 2011

Saturday 110326

"Abbate"

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

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean).
Post time to comments.

HeroMatthewAbbate_th.jpg

Enlarge image

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Posted by lauren at March 26, 2011 5:00 PM
Comments

This WOD makes me want more tribal tattoos!

Comment #1 - Posted by: Eddie at March 25, 2011 5:00 PM

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

Comment #2 - Posted by: twitte at March 25, 2011 5:11 PM

RIP brother, Semper Fi.

Comment #3 - Posted by: dave at March 25, 2011 5:20 PM

RIP Dark Horse. Semper Mateo.

Comment #4 - Posted by: Noel at March 25, 2011 5:36 PM

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

Comment #5 - Posted by: Tyler at March 25, 2011 5:42 PM

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

Comment #6 - Posted by: Ian Carver at March 25, 2011 5:42 PM

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

rip sgt

Comment #7 - Posted by: falk at March 25, 2011 5:49 PM

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

Comment #8 - Posted by: Carrie at March 25, 2011 5:56 PM

God bless Sgt Abbate. You are a true Hero.

Comment #9 - Posted by: steven@CrossFitAffliction at March 25, 2011 6:09 PM

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.

Comment #10 - Posted by: Mike at March 25, 2011 6:16 PM

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

Comment #11 - Posted by: ron at March 25, 2011 6:18 PM

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

Comment #12 - Posted by: Dan in Coatesville,PA at March 25, 2011 6:22 PM

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

Comment #13 - Posted by: Geoff at March 25, 2011 6:31 PM

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

Comment #14 - Posted by: Tom at March 25, 2011 6:34 PM

Rest Easy Brother. Semper

Comment #15 - Posted by: Chris at March 25, 2011 6:38 PM

God speed soldier.
Your a true hero.

Comment #16 - Posted by: Aaron Carver at March 25, 2011 6:39 PM

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.

Comment #17 - Posted by: Justin at March 25, 2011 6:49 PM

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

Comment #18 - Posted by: Joey at March 25, 2011 6:52 PM

Fair winds and following seas on your journey, warrior!

Comment #19 - Posted by: Apolloswabbie 72.5 209 46yoa at March 25, 2011 6:56 PM

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!

Comment #20 - Posted by: Thompson/m/22/6'2"/205 at March 25, 2011 7:02 PM

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

Comment #21 - Posted by: Joey at March 25, 2011 7:22 PM

Thats pretty amazing

Comment #22 - Posted by: Top 20 Lists at March 25, 2011 7:27 PM

RIP

Comment #23 - Posted by: Jon Lyon (M/29/6'6"/230) at March 25, 2011 7:29 PM

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!

Comment #24 - Posted by: Phil at March 25, 2011 7:29 PM

Semper FI

Comment #25 - Posted by: Chuck at March 25, 2011 7:31 PM

uses miles and meters

Comment #26 - Posted by: Owen Sheppard at March 25, 2011 7:45 PM

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

Will do this in your honor.

Comment #27 - Posted by: Craig at March 25, 2011 8:31 PM

Wow, tough workout! Semper Fi, SSgt.

Comment #28 - Posted by: Michael W at March 25, 2011 8:42 PM

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.

Comment #29 - Posted by: Richard-CrossFit CenTex at March 25, 2011 8:46 PM

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?

Comment #30 - Posted by: Dennisjackman at March 25, 2011 9:05 PM

SEMPER FIDELIS Brother OOORRRAAHHH DEVIL DOG. RIP

Comment #31 - Posted by: MIKE DAVIS at March 25, 2011 9:07 PM

Semper Fi Marine.

Comment #32 - Posted by: TheManther at March 25, 2011 9:19 PM

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

Comment #33 - Posted by: Rob at March 25, 2011 9:38 PM

semper fi....0311

Comment #34 - Posted by: steve hill at March 25, 2011 9:40 PM

Rest In Peace Brother! PRO PATRIA!

Comment #35 - Posted by: Rob J at March 25, 2011 9:54 PM

RIP brother.

Comment #36 - Posted by: Doc D at March 25, 2011 10:33 PM

R.I.P. Brother

Comment #37 - Posted by: carlox at March 25, 2011 11:13 PM

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?

Comment #38 - Posted by: John from ABQ at March 25, 2011 11:19 PM

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

Comment #39 - Posted by: keith at March 25, 2011 11:20 PM

RIP brother

Comment #40 - Posted by: AJA at March 26, 2011 12:06 AM

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.

Comment #41 - Posted by: John at March 26, 2011 12:57 AM

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.

Comment #42 - Posted by: Guy at March 26, 2011 2:03 AM

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!

Comment #43 - Posted by: Aaron D. Selph at March 26, 2011 2:17 AM

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.

Comment #44 - Posted by: Jim at March 26, 2011 3:58 AM

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

Comment #45 - Posted by: Tyler Scott at March 26, 2011 4:28 AM

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

Comment #46 - Posted by: Ben at March 26, 2011 4:46 AM

m/45/185

RIP SFT. Abbate

34:27

Comment #47 - Posted by: cosmo at March 26, 2011 5:06 AM

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

Comment #48 - Posted by: Bobby at March 26, 2011 5:18 AM

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

Comment #49 - Posted by: Nathan at March 26, 2011 5:30 AM

RIP.

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

Comment #50 - Posted by: ANC at March 26, 2011 5:39 AM

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

Comment #51 - Posted by: Reece at March 26, 2011 5:56 AM

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

Comment #52 - Posted by: Marina (f/29/135/67") at March 26, 2011 6:33 AM

M/45/5'10"/185

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

RIP Brother

Comment #53 - Posted by: Raven Fuentes at March 26, 2011 6:38 AM

M/168

As rx: 23:18

Comment #54 - Posted by: JNel at March 26, 2011 7:11 AM

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.

Comment #55 - Posted by: Cody Rice at March 26, 2011 7:29 AM

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)!!!

Comment #56 - Posted by: p. l. at March 26, 2011 7:35 AM

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

Comment #57 - Posted by: Edwards M/14/5'11/160 at March 26, 2011 7:39 AM

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

Comment #58 - Posted by: Edwards M/14/5'11/160 at March 26, 2011 7:41 AM

M/24/5'7"/195lbs

30:19 RX'd

Comment #59 - Posted by: Swede at March 26, 2011 7:50 AM

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

Comment #60 - Posted by: Lucas Cooper at March 26, 2011 8:12 AM

@ 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!

Comment #61 - Posted by: Pat Overton at March 26, 2011 8:22 AM

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

Comment #62 - Posted by: Alan H. in Kabul at March 26, 2011 8:50 AM

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

Comment #63 - Posted by: B-Mo M/33/6'/190 at March 26, 2011 8:53 AM

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

Comment #64 - Posted by: dan colson at March 26, 2011 9:07 AM

42:26 ooph

Comment #65 - Posted by: Linwood Wright at March 26, 2011 9:12 AM

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?

Comment #66 - Posted by: KellyP at March 26, 2011 9:18 AM

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.

Comment #67 - Posted by: Bat Boy 3/75 at March 26, 2011 9:53 AM

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.

Comment #68 - Posted by: Jon Gray at March 26, 2011 9:59 AM

RIP Sergeant Abbate. Thank you for everything

Comment #69 - Posted by: Paul woowoo at March 26, 2011 10:00 AM

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?

Comment #70 - Posted by: Dave at March 26, 2011 10:07 AM

31:12 - 115 lbs

44/m/68"/158lbs

RIP Sgt Abbate. God bless you and your family.

Comment #71 - Posted by: Hugh Babineau at March 26, 2011 10:08 AM

as rx'd
around 35:00
RIP

Comment #72 - Posted by: mike/41/6'3"/225# at March 26, 2011 10:19 AM

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.

Comment #73 - Posted by: p. l. at March 26, 2011 10:32 AM

31:26 @105lbs

Comment #74 - Posted by: jenC at March 26, 2011 10:34 AM

and that was a full clean.

Comment #75 - Posted by: jenC at March 26, 2011 10:40 AM

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

Comment #76 - Posted by: joe at March 26, 2011 10:43 AM

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.

Comment #77 - Posted by: Kevin C. at March 26, 2011 10:50 AM

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

Comment #78 - Posted by: Nick 150lb/67in/21yrs at March 26, 2011 10:54 AM

26.22
95lbs

Comment #79 - Posted by: Jeff30 at March 26, 2011 10:59 AM

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

Comment #80 - Posted by: SB at March 26, 2011 11:00 AM

41:11
135 c&j

Comment #81 - Posted by: Phil C 49/160 at March 26, 2011 11:05 AM

As rx'd: 32.38 w/ power cleans

Comment #82 - Posted by: Espinosa m/26/5'11"/165 at March 26, 2011 11:08 AM

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

Comment #83 - Posted by: ScottMacArthur at March 26, 2011 11:09 AM

RIP Sgt.

yesterday's deadlift/oh squat workout:

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

Laura f/48/5'7/150

Comment #84 - Posted by: power-girl at March 26, 2011 11:12 AM

31:30 (115lbs)

RIP Marine
DOL

Comment #85 - Posted by: gb 43/m/71"/185# at March 26, 2011 11:15 AM

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

Comment #86 - Posted by: gs at March 26, 2011 11:16 AM

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"

Comment #87 - Posted by: brian p m/34/5'8-1/2"/169 at March 26, 2011 11:17 AM

Post WOD at globo:

HS practice 10min

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

185lb bench 3x10
curlsx12 60-70

Comment #88 - Posted by: brian p m/34/5'8-1/2"/169 at March 26, 2011 11:19 AM

M/25/225lbs/6'2"

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

Comment #89 - Posted by: Nick Carriere at March 26, 2011 11:31 AM

Jeff @ 2.0
26:10
PC&PJ

Comment #90 - Posted by: Jeff & Charity @ CF Snohomish at March 26, 2011 11:35 AM

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

29:35 Rx

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

Comment #91 - Posted by: T. Hance CFCP at March 26, 2011 11:37 AM

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

Comment #92 - Posted by: yvangt at March 26, 2011 11:45 AM

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

Comment #93 - Posted by: yvangt at March 26, 2011 11:47 AM

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

2nd Battalion 2nd Marines WARLORDS

Comment #94 - Posted by: Shep at March 26, 2011 11:50 AM

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

Comment #95 - Posted by: J.R. at March 26, 2011 11:54 AM

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!

Comment #96 - Posted by: Heather Szabo at March 26, 2011 12:07 PM

#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.

Comment #97 - Posted by: Damon Mosley_CFATL at March 26, 2011 12:08 PM

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

Comment #98 - Posted by: Chad at March 26, 2011 12:11 PM

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

Comment #99 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 26, 2011 12:14 PM

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

Comment #100 - Posted by: Rggr at March 26, 2011 12:21 PM

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...

Comment #101 - Posted by: Chris S at March 26, 2011 12:27 PM

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

Comment #102 - Posted by: Jm at March 26, 2011 12:35 PM

RIP Sergeant

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

41:38

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

Comment #103 - Posted by: james.patrick [M/49/66"/135] at March 26, 2011 12:37 PM

50:47 as RX'ed

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

Comment #104 - Posted by: Chad at March 26, 2011 12:38 PM

Semper Fi
RIP

Comment #105 - Posted by: Darren Travers at March 26, 2011 12:43 PM

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

Comment #106 - Posted by: Larry S 6'3/195/35 at March 26, 2011 1:00 PM

40#DB Clean & Jerk
28:55

RIP soldier - you helped me on the last mile.

Comment #107 - Posted by: CF (M40/195/6'4") at March 26, 2011 1:01 PM

RIP and god bless your family

37:57

Comment #108 - Posted by: Kevin McClellan 49/195 at March 26, 2011 1:05 PM

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.

Comment #109 - Posted by: brian t at March 26, 2011 1:11 PM

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

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

Comment #110 - Posted by: Sarah (22/122/5'4") at March 26, 2011 1:24 PM

Power clean and jerk @ 95lbs
29:16

Comment #111 - Posted by: brittk at March 26, 2011 1:37 PM

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

Comment #112 - Posted by: fitefire12 at March 26, 2011 1:41 PM

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

Comment #113 - Posted by: Sinal M/31/5'9"/215 at March 26, 2011 1:44 PM

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

Comment #114 - Posted by: Ryan (30/180/5'9") at March 26, 2011 1:45 PM

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

Until that day...

Comment #115 - Posted by: Jeff at March 26, 2011 1:46 PM

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

Comment #116 - Posted by: Ryan (30/180/5'9") at March 26, 2011 1:49 PM

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

Comment #117 - Posted by: Andre B (25/188/5"10") at March 26, 2011 1:59 PM

RIP Brother!!! SEMPER FI!!

Comment #118 - Posted by: Joshua Piazza at March 26, 2011 2:03 PM

45 lb c & j

26:15

Comment #119 - Posted by: LindsayDC 5'8"/148/28 at March 26, 2011 2:07 PM

41/m/183

as rx'd

30:04

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

Comment #120 - Posted by: JackM at March 26, 2011 2:07 PM

m/42/5'6'/145

40# dumbell c&j
run on treadmill

28:40

Comment #121 - Posted by: duane at March 26, 2011 2:08 PM

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

Comment #122 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 26, 2011 2:16 PM

Semper Fi Sgt.
Thank you.

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

Comment #123 - Posted by: Kris S at March 26, 2011 2:17 PM

squat cleans
32:07

Comment #124 - Posted by: charbs 185/m/26 at March 26, 2011 2:19 PM

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

35:09

Comment #125 - Posted by: DajM 33/M/5'7"/153 at March 26, 2011 2:24 PM

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...

Comment #126 - Posted by: Tim T at March 26, 2011 2:25 PM

26ish

Comment #127 - Posted by: Shane G 6'3"/220/27 at March 26, 2011 2:30 PM

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

Comment #128 - Posted by: Sesoku at March 26, 2011 2:34 PM

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.

Comment #129 - Posted by: Jim 40/5'11"/170 at March 26, 2011 2:37 PM

26:00 rx

I always thought the weight dictated the clean.

Comment #130 - Posted by: Dan Martin at March 26, 2011 2:39 PM

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

Comment #131 - Posted by: Jose Serrano at March 26, 2011 2:41 PM

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

Comment #132 - Posted by: Slothe8 at March 26, 2011 2:48 PM

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

Comment #133 - Posted by: Edwards M/14/5'11/160 at March 26, 2011 2:50 PM

39:00
scaled - 115#

Comment #134 - Posted by: lewis at March 26, 2011 2:54 PM

135 lb power clean & jerk

59:22

Yikes. This one really wore me out.

Comment #135 - Posted by: Matthew 24/6'3"/215 at March 26, 2011 2:55 PM

135lb C&J 36:55

Comment #136 - Posted by: Casey P M/43/5'10/173 at March 26, 2011 3:06 PM

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.

Comment #137 - Posted by: Sheldon N (M/33/6'/184) at March 26, 2011 3:15 PM

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.

Comment #138 - Posted by: Jordan D. at March 26, 2011 3:16 PM

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.

Comment #139 - Posted by: rjf (Since 07-20-07. WOD no. 1010) at March 26, 2011 3:29 PM

115# power clean and jerk

47:27

Comment #140 - Posted by: jeff reising m/39/6/200 at March 26, 2011 3:54 PM

Too many hero WODs....

RIP Brother.

Comment #141 - Posted by: Don Clarkson at March 26, 2011 4:25 PM

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.

Comment #142 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at March 26, 2011 4:25 PM

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.

Comment #143 - Posted by: Keith at March 26, 2011 4:28 PM

m/22/180

28:57 as RX'd

Comment #144 - Posted by: Grinstead at March 26, 2011 4:38 PM

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

Comment #145 - Posted by: Crossfit Chris at March 26, 2011 4:41 PM

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

Comment #146 - Posted by: Aric m/20/6'2''/200 at March 26, 2011 4:53 PM

RIP brother. Your service will not be forgotten.

Comment #147 - Posted by: kadir at March 26, 2011 4:53 PM

Another rest
m/53/6’/215
RIP brother

Comment #148 - Posted by: Pete In Sun City at March 26, 2011 5:05 PM

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

Comment #149 - Posted by: Matty at March 26, 2011 5:31 PM

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

Comment #150 - Posted by: mlt at March 26, 2011 5:31 PM

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

Comment #151 - Posted by: adam at March 26, 2011 5:55 PM

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

Comment #152 - Posted by: JuliePlatt at March 26, 2011 6:00 PM

(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

Comment #153 - Posted by: David Sevaggio at March 26, 2011 6:17 PM

M/43/5'11"/190

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

31:41

Comment #154 - Posted by: nutfam at March 26, 2011 6:20 PM

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"

Comment #155 - Posted by: Tim 34/5' 10/ 165 at March 26, 2011 6:21 PM

39.35

Comment #156 - Posted by: controlfreak at March 26, 2011 6:26 PM

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

Comment #157 - Posted by: TRIPKASE m/38/160 at March 26, 2011 6:47 PM

M/33/5'9"/150

Subbed 135lbs clean and jerks

36:15

Comment #158 - Posted by: Antun Karlovac at March 26, 2011 7:18 PM

75 clean & jerk

37:54

Comment #159 - Posted by: em :) at March 26, 2011 7:24 PM

Semper Fi!

In honor...

27:56

Comment #160 - Posted by: JamesFrancis at March 26, 2011 7:32 PM

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

Comment #161 - Posted by: chavez at March 26, 2011 7:33 PM

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.

Comment #162 - Posted by: Jenae at March 26, 2011 7:50 PM

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?

Comment #163 - Posted by: chad81 at March 26, 2011 8:37 PM

33:11 power cleans

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

Comment #164 - Posted by: mark nash at March 26, 2011 8:53 PM

RIP Sergeant Abbate God Bless

Comment #165 - Posted by: tdhalls at March 26, 2011 8:57 PM

As Rx'd
31:54
In Vibram FiveFingers

Comment #166 - Posted by: Mick m/41/5'8"/176 at March 26, 2011 9:14 PM

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

Comment #167 - Posted by: Travis H. at March 26, 2011 9:27 PM

26yo 185Lbs
As Rx'd
26:12

Comment #168 - Posted by: Sean at March 27, 2011 12:42 AM

Thank you

Comment #169 - Posted by: Grant at March 27, 2011 3:02 AM

M/32/6'1/181

Scaled
95lb Clean/jerks 14 reps
43minutes

Comment #170 - Posted by: onepostandimout at March 27, 2011 6:05 AM

27:16 rx'd

Comment #171 - Posted by: BH2 m31/178 at March 27, 2011 6:14 AM

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.

Comment #172 - Posted by: Steve Seapker at March 27, 2011 7:16 AM

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

Comment #173 - Posted by: GP at March 27, 2011 7:22 AM

As rx'd, 35 minutes.


Comment #174 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 27, 2011 7:26 AM

Done Sunday 3/27/2011

M/30/173/5'10"

as rx'd

Comment #175 - Posted by: Mark at March 27, 2011 8:04 AM

RIP Sgt Abbate

Comment #176 - Posted by: Cphil24m/165#/69" at March 27, 2011 8:09 AM

29:00 as rx'd

m/28/5'6"/149

Comment #177 - Posted by: Rudy Wilde at March 27, 2011 9:33 AM

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

Comment #178 - Posted by: Andrew at March 27, 2011 11:56 AM

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

Comment #179 - Posted by: Blake at March 27, 2011 12:09 PM

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

Comment #180 - Posted by: Troy at March 27, 2011 12:41 PM

32:32, 135 lbs. Clean & Jerk

Then did Friday's WOD, 12:07.

Legs are DEAD!!!

Comment #181 - Posted by: Seth at March 27, 2011 12:50 PM

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

Comment #182 - Posted by: dyagg at March 27, 2011 1:05 PM

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.

Comment #183 - Posted by: John at March 27, 2011 1:46 PM

scaled to 135lb, 28:14

Comment #184 - Posted by: Marco at March 27, 2011 2:25 PM

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

Comment #185 - Posted by: ajax at March 27, 2011 2:47 PM

95 lb clean and jerk.
30:29

Comment #186 - Posted by: Cb f/46 at March 27, 2011 3:08 PM

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

Comment #187 - Posted by: Jette 41/M/5'11"/175 at March 27, 2011 3:17 PM

75 clean & jerk

37:54

Comment #188 - Posted by: Thinlizzie at March 27, 2011 3:25 PM

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...

Comment #189 - Posted by: Cliffee at March 27, 2011 3:31 PM

m/52/6'4"/215

31:11 as Rx

Comment #190 - Posted by: JOe at March 27, 2011 3:41 PM

36:42 135lbs Power Clean and Jerk

Comment #191 - Posted by: Mark & Theresa at March 27, 2011 4:11 PM

135# C&J 29:47

Comment #192 - Posted by: Keil at March 27, 2011 5:24 PM

Scaled to 135#
42:46

Comment #193 - Posted by: John m/42/68"/165 at March 27, 2011 7:06 PM

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

Comment #194 - Posted by: jake at March 28, 2011 2:51 AM

RIP Matt

Rx'd 28:17

Comment #195 - Posted by: amped 36/M/195/6' at March 28, 2011 4:24 AM

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

Comment #196 - Posted by: adrianlua at March 28, 2011 7:20 AM

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

Comment #197 - Posted by: Gillam at March 28, 2011 7:46 AM

"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?

Comment #198 - Posted by: knodes at March 28, 2011 8:01 AM

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

Comment #199 - Posted by: jwills at March 28, 2011 8:21 AM

28:02

95lb. C&J

6'0/180/50

Comment #200 - Posted by: John Davis at March 28, 2011 8:21 AM

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

Comment #201 - Posted by: Chris B. 18/150/5'9 at March 28, 2011 8:59 AM

@ #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.

Comment #202 - Posted by: MajorDad at March 28, 2011 10:20 AM

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.

Comment #203 - Posted by: Jim S at March 28, 2011 10:38 AM

33minutes total done Sunday.

Comment #204 - Posted by: Angelo at March 28, 2011 10:54 AM

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.

Comment #205 - Posted by: Jordy G at March 28, 2011 11:15 AM

31:02 rx'd

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

Comment #206 - Posted by: Daniel at March 28, 2011 11:35 AM

31:02 rx'd

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

Comment #207 - Posted by: Daniel Sonsini at March 28, 2011 11:36 AM

@ 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

Comment #208 - Posted by: Callum at March 28, 2011 12:13 PM

M/31/175/5'7"

115lb Clean & Jerk 38:09

Comment #209 - Posted by: Mark S. at March 28, 2011 12:30 PM

@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!

Comment #210 - Posted by: danlau at March 28, 2011 12:48 PM

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

Comment #211 - Posted by: EJ at March 28, 2011 1:09 PM

@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!

Comment #212 - Posted by: Knodes at March 28, 2011 1:32 PM

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.

Comment #213 - Posted by: Tom at March 28, 2011 2:42 PM

32 yom, 190 lbs


46:01 subbed 135 lbs, full squat cleans

Comment #214 - Posted by: Jeff Weltmer at March 28, 2011 4:07 PM

As Rx'd 30:05
All Guns Blazing.

Comment #215 - Posted by: JWLappe at March 28, 2011 4:18 PM

As Rx'd 30:05
All Guns Blazing.

Comment #216 - Posted by: JWL at March 28, 2011 4:19 PM

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

Comment #217 - Posted by: Chewuchjeff m37/5'9"/193 at March 28, 2011 6:37 PM

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

Comment #218 - Posted by: kevin o at March 28, 2011 6:50 PM

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

Comment #219 - Posted by: greg 39/6'3"/217 at March 28, 2011 7:08 PM

35:28 @ 85lb squat clean and jerks

Comment #220 - Posted by: Aaron(18 years old) at March 28, 2011 7:28 PM

M/44/180 - 47:20 rx

Comment #221 - Posted by: Rob Hole at March 28, 2011 7:53 PM

27:00 RxD

Comment #222 - Posted by: Chris Gubbels at March 28, 2011 8:21 PM

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

Comment #223 - Posted by: Benjamin Machado at March 28, 2011 9:54 PM

26:16 @ work

Comment #224 - Posted by: JDisch at March 28, 2011 10:19 PM

27:53. 65 lb clean and jerk

Comment #225 - Posted by: hillmang at March 28, 2011 11:30 PM

41:25

Comment #226 - Posted by: Pacers at March 29, 2011 4:09 AM

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

Comment #227 - Posted by: Swant at March 29, 2011 5:08 AM

28/m/5'8"/192

44:26

135lb power clean and jerk
Runs on treadmill

Comment #228 - Posted by: Justino at March 29, 2011 5:09 AM

F/40/5'6"/150

85#

33:05

Comment #229 - Posted by: mom to five at March 29, 2011 5:31 AM

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

Comment #230 - Posted by: footdoc at March 29, 2011 6:03 AM

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

Comment #231 - Posted by: Rob in Ger. at March 29, 2011 7:11 AM

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

Comment #232 - Posted by: Seth H. at March 29, 2011 9:10 AM

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.

Comment #233 - Posted by: tommykrackcorn at March 29, 2011 11:21 AM

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

RIP Abbate.

Comment #234 - Posted by: Kamper M/46/205/74" at March 29, 2011 1:03 PM

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.

Comment #235 - Posted by: HM3 (FMF) Mann, Nicholas W at March 29, 2011 1:29 PM

33:01

Comment #236 - Posted by: Repto M/40/5'11''/220 at March 29, 2011 3:27 PM

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

Comment #237 - Posted by: al deezy at March 29, 2011 4:17 PM

Ad rx'd: 25:36

Comment #238 - Posted by: therozfather. 31/M/194 at March 29, 2011 4:18 PM

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

Comment #239 - Posted by: Matthew Burritt at March 29, 2011 4:22 PM

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

Comment #240 - Posted by: Miyagi m/31/167.2# at March 29, 2011 5:38 PM

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

Comment #241 - Posted by: Don M at March 29, 2011 5:49 PM

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

Comment #242 - Posted by: Brian R 49/6'2/188 at March 29, 2011 7:04 PM

indoor track
115 lb.
95 lb.

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

~2:00 walking between track and weight room

Comment #243 - Posted by: cbecker at March 30, 2011 6:21 AM

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"

Comment #244 - Posted by: Big Country at March 30, 2011 7:44 AM

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

Time=42:30.

Comment #245 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 30, 2011 10:12 AM

38:26 Rx'd

* power clean and jerk

Comment #246 - Posted by: MarcusG 30 5'9" 165 at March 30, 2011 10:23 AM

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

Comment #247 - Posted by: Jason at March 30, 2011 12:50 PM

95lb C&Js

31:02

Comment #248 - Posted by: brett_from_wylie at March 30, 2011 5:03 PM

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

Comment #249 - Posted by: ecp2 at March 30, 2011 5:48 PM

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

Comment #250 - Posted by: Charles Perez at March 30, 2011 6:16 PM

58kg c&j

around 30 minutes (but not sure of that!)

Comment #251 - Posted by: Jack - Hitchin at March 31, 2011 10:56 AM

scaled to:

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

30:12

Comment #252 - Posted by: bert at March 31, 2011 1:17 PM

17.26. 95x15s; 800s and 400.

Comment #253 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at March 31, 2011 2:35 PM

C-
105
28:41

Comment #254 - Posted by: Jeff & Charity @ CF Snohomish at March 31, 2011 6:19 PM

as rx'd 42:11

Comment #255 - Posted by: Jeff Gebbie at March 31, 2011 7:03 PM

CFWU x 3

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

Comment #256 - Posted by: F15E_WSO/M/48/180 at April 1, 2011 4:51 AM

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

finished with 20 mins of skipping

Comment #257 - Posted by: Jack - Hitchin at April 1, 2011 7:43 AM

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!

Comment #258 - Posted by: MarVet1 at April 1, 2011 8:13 AM

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

Comment #259 - Posted by: Tim at April 1, 2011 12:44 PM

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

Comment #260 - Posted by: shu at April 1, 2011 8:15 PM

As rx'd: 25:36

Comment #261 - Posted by: therozfather. 31/M/194 at April 2, 2011 6:48 AM

cut runs in half

24:27

Comment #262 - Posted by: MikeyPaul/m/29/170/5'8" at April 2, 2011 7:51 PM

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

Always an honor to do Hero workouts!

Comment #263 - Posted by: Glissel at April 3, 2011 10:09 AM

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

Comment #264 - Posted by: Henry M at April 3, 2011 1:51 PM

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

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

Comment #265 - Posted by: BarryT at April 3, 2011 9:23 PM

Power Clean and Jerk

29:13

Comment #266 - Posted by: Ryan at April 4, 2011 11:24 AM

did power c&j

27:24

Comment #267 - Posted by: cheflin at April 4, 2011 11:34 AM

50/m/190

With all due respect:

C&J scaled to #135. 46:12

Comment #268 - Posted by: denob at April 4, 2011 12:06 PM

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

Comment #269 - Posted by: bill/52/206/6' at April 4, 2011 12:40 PM

As rx'd:

Full Squat Clean & Jerks
50:53

Comment #270 - Posted by: Shawn B. M/38/5'9"/152 at April 4, 2011 2:03 PM

as rx'd: 30:45

Comment #271 - Posted by: Kevin - m/39/6'/190 at April 4, 2011 2:11 PM

scaled to 135#: 45 minutes flat

Comment #272 - Posted by: GU997 M/41/185/5'10" at April 4, 2011 2:54 PM

Scaled to 50 kg

23:47

Comment #273 - Posted by: Mik at April 4, 2011 6:14 PM

23:47
Scaled to 50 kg

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

Comment #274 - Posted by: Mik at April 4, 2011 6:18 PM

115# clean & jerk
35:10

Comment #275 - Posted by: Dan W at April 5, 2011 4:27 AM

BrandX

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

12:50

Comment #276 - Posted by: BigCurly13 at April 5, 2011 2:42 PM

38.59

21/m/5'11"/173

Comment #277 - Posted by: Logan S at April 5, 2011 3:30 PM

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.

Comment #278 - Posted by: Stefanie at April 9, 2011 2:07 AM

43:23

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

Comment #279 - Posted by: zenoperegrinus at April 12, 2011 4:20 AM

RIP Sgt. Abbate

C&J @ 95 lbs.

33:30

After 1 week of rest.

Comment #280 - Posted by: Gerard Dawson at April 15, 2011 11:17 AM

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

Comment #281 - Posted by: Kent at April 15, 2011 2:33 PM

31:16 only 15 C&Js in second round

Comment #282 - Posted by: MoGreene at April 23, 2011 1:54 PM

scaled 115 clean and jerk

31:47

Comment #283 - Posted by: Dexter at May 2, 2011 4:57 PM

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.

Comment #284 - Posted by: Doug at May 27, 2011 2:48 PM

m/34/162/5'9"

37:29 @45lbs

Comment #285 - Posted by: jiggastemple at October 24, 2011 11:57 AM

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

Comment #286 - Posted by: ac at March 27, 2012 6:28 AM

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

Comment #287 - Posted by: Andrew at July 14, 2012 6:36 PM

Will honor you tomorrow brother. Rest in peace!

Comment #288 - Posted by: Dom at September 2, 2012 10:44 PM

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!

Comment #289 - Posted by: Wendy Bryant at November 23, 2012 9:40 AM

m/42/210/5'8"

40:20 RX

Thanks for your service.

Comment #290 - Posted by: Nocebolla at June 25, 2013 8:21 AM

I did this WOD last year. 39yo 6'4" 270lbs
41:21RX

I was a Sgt. with WPNS Co. 3/5 from 93'-97'. I was not originally going to workout the day I did this because I was under the weather and it was supposed to be my rest day. Then I saw what the workout was and more importantly who it was for and knew there was no way I could sit at home and not do this. Rest in peace Matt, you'll not be forgotten brother. RAH!

Comment #291 - Posted by: Nate at October 24, 2013 1:02 PM

In your honor Matt, love and miss you little brother... ALL GUNZ BLAZIN "TO THE DEATH"

1stSgt Carlisle: 25:58
Capt Rains: 31:13 RX
Cpl Jenson: 32:30
Dylan Carlisle: 33:13 RX

Comment #292 - Posted by: Chris Carlisle at December 3, 2013 4:32 PM

In your honor Matt, love and miss you little brother... ALL GUNZ BLAZIN "TO THE DEATH"

1stSgt Carlisle: 25:58
Capt Rains: 31:13 RX
Cpl Jenson: 32:30
Dylan Carlisle: 33:13 RX

Comment #293 - Posted by: Chris Carlisle at December 3, 2013 4:33 PM

In your honor Matt, miss and love you little brother, 3/5 Darkhorse "GET SOME" KILO SLEDGEHAMMER Sangin Afghanistan, ALL GUNZ BLAZIN, "TO THE DEATH"

1stSgt Carlisle: 25:58
Capt Rains: 31:13 RX
Cpl Jenson: 32:30
Dylan Carlisle: 33:13 RX

Comment #294 - Posted by: Chris Carlisle at December 3, 2013 4:37 PM

Oops I put the RX on the wrong names
1stSgt Carlisle: 25:58 RX
Capt Rains: 31:13 115lbs
Cpl Jenson: 32:30 RX
Dylan Carlisle: 33:14 115lbs

Comment #295 - Posted by: Chris Carlisle at December 3, 2013 9:32 PM

M/207

34:51 Rx

Comment #296 - Posted by: Jay cutler at January 10, 2014 1:57 AM

Pig pride forever, brother. It was an honor. We'll regroup in heaven. God bless the Abbate family.

Comment #297 - Posted by: Matthew at April 18, 2014 12:15 PM

Rx(155) in 31:16

Comment #298 - Posted by: Mark Muurisepp at August 28, 2014 7:18 AM
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