This one is for you Wilmot! May you RIP!

strong and free...paid the ultimate price

http://www.corpsman.com/2008/07/pte-colin-wilmot-medic-canada-kia-06-jul-2008-in-afghanistan/

2 PPCLI is Based out of Shilo Manitoba at CFB Shilo not Edmonton, Alberta.

I worked with the PPCLI in Afghanistan, great guys!!

We here in the states often don't see the sacrifices that were made by our Canadian brothers (and sisters)-in-arms.

They've stood by us many, many times and they deserve our respect and acknowledgement.

The Princess Pat's took disproportionately high losses.

Duty, Integrity, Discipline, Honor

Semper Fi Private Wilmot

Another Canuck dying for the cause, and you're right Scott - Shilo, not Edmonton. RIP Colin.

All news articles found online though say he was based out of Edmonton though. This isn't the only source I see Edmonton.

Please be aware of the great sacrifice that our neighbors to the north have laid on the alter of freedom. Never forget.

One world-ours

One race-human

Will hit this one hard for you brother...

He was with 1 fd amb in edmonton, a medic attached to 2 ppcli in shilo while overseas. I'll do this one for medics.

R.I.P colin and thank you for your service. thoughts and prayers with his loved ones

Fair winds and following seas, Private.

My you rest in peace my fellow Canadian.

Thanks for the ultimate sacrifice Wilmot! So many dips is my weakness, but I'll give it everything I got to make it strength. R.I.P. Wilot!

RIP Brother

RIP Brother. You are among the immortals now, a sacred brotherhood that only those who lay their life on the line may join. Thank you. I hit it hard for you and your family

I will do this wod and remember the sacrifice you made. RIP!

RIP BROTHER, SEMPER FI

R.I.P Brother. It looks like he has a black beret on which makes him a able seaman

Fair winds and following seas on your journey, warrior!

thank you...rip.

Colin you were a great friend and are missed. I'm glad you got a WOD. We had great times together overseas and here in Canada. RIP my friend

From a fellow Canuck and medic " I AM"

That is a lot of ring dips.

RIP brother.. we got the watch.. from a grateful american!!

RIP...

RIP...

To whom this may concern,

In 2008 I had the honour of serving with Colin Wilmot in the province of Kandahar, Afghanistan and it is with mixed feelings of deep regret and much pride that I am requesting he be remembered with his own WOD. I am requesting that the memory of such a warrior serve as motivation to others just as he remains a huge motivation in the lives of those who knew him. On July 6th 2008 Colin was killed by an improvised explosive device during a nightime foot patrol in the Panjwai district of Kandahar province. Colin was a medic from 1 Canadian Field Ambulance, attached as Platoon Medic to the Second Battalion, Princess Patricia Canadian Light Infantry (2 PPCLI) Battle Group. He is survived by his fiancée, Laura, father Eric, and his sister Kathleen.

Colin embodied the ethos of Crossfit not in the way in which he died but more so in the way in which he chose to live his life . His eulogy, read at the task force memorial, explains that “ He was passionate about being fit as he believed his body would take him into everywhere he needed to go.”

Colin was not originally slated for this rotation but was eager to serve. He made it clearly known to the Regimental Sergeant Major that he was eager to get on this tour. “He told me he would give it his all… and he did.” - Chief Warrant Officer Chris Kaye, 1 Canadian Field Ambulance Regimental Sergeant Major.

“Throughout the evacuation process, our soldiers and medical personnel fought hard, just as Private Wilmot often did, to save the life of their patient. Sadly, his injuries were too extensive to save him.”
- General Denis Thompson, Task Force Afghanistan Commander.

Heroes do exist. Colin is one of them.

His eulogy, read at the task force memorial, explains that “ He was passionate about being fit as he believed his body would take him into everywhere he needed to go.”

RIP cant wait to hit this one hard!!!!

Rest In Peace Brother! PRO PATRIA!

M/27/5'10"/79kgs

17:10

RIP. From Londons Finest!

Any substitutions for ring dips? I have rings at home, but I was planning on doing this at work, and the closest thing that we have is a local playground. I could try to do dips with the bar on the swing set?

24:02
most were jumping ring dips

Colin was one of my Judo partners. Great guy. Will hit this workout hard today.

13:30 om fixed bars dipps

17:53
just dip
no real advice for this one

14:13

m/45/183

17:53

m/20/6"4/185
50 squats
75 dips (normal- no rings)

Damaged shoulder meant weak time of 30:10. Need to get some rings asap i think...

He was attached to the PRT.

2-2-2-2-2-2-2

body weight palms facing each other.

2-2-2-2-2-2-2

body weight palms facing each other.

RIP

20:36 as rx'd

27:48

first round did 75 reg dips but it was taking me for ever, the last 5 rounds did 25reps with TRX but the buckles hurt my arms but that's the closest that i had to the rings

2011-05-20: Sub 10 ring d's/25 squatsX10rnds. Started dips with MU. 20:59. Rnds@1:09-2:54.

RIP judoka, thank you.

13:07 on straight bars

43/m/176cm/72kg

As rx'd

22:40

All squats unbroken (to small med ball).
Began with strict ring dips with feet in front and turn out at the top, but had to start kipping soon. I estimate I did about half of the ring dips in strict form.

Germany, Münster

M/37/90kg

10:54 min

rip wilmot

RIP Colin

22:15 kipped every single ring dip - but did all squats unbroken.

Worked 5 X iron cross attempts w/ ring/strap support before the WOD. Turns out that strap support really tears up your arms huh?

Rx'd - 21:20

4 rds, subbed chair dips for ring dips.

10:22

RIP Wilmot

Thank you Colin for your ultimate sacrifice, and thank you Crossfit from Canada for honouring a Canadian heroe!!

17:42 as Rx'd, you can keep on ring dips? :O wish I had known that...

RIP Wilmot

Played ball with Colin growing up, and he was always the fun guy to have around...

Will hit it hard for you Colin. RIP

16.22 as Rx'd

RIP Wilmot. Went at this one hard in your honor. Thank you.

Thank you to you and your family and friends, and condolences to them for their loss. RIP.

Friday 110520
"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

time 14:27

Squat unbroken but slowed down after 30 reps, it was a fight to keep going and to push into it to speed up and no rest in the reps

Dips, I forget the first round, I think I got 15 or more but broke at the end. The rest were 10/5/5 the 5th set was 12/5/3/3/2.

Fly free soldier.

*Scaled to 15 ring dips per round* right shoulder not happy the past few days.

hip crease below parallel on air squats

TIME: 15:29

Chair dips as I have no rings. 5 rounds. 16:37

RIP Wilmot

Carole
F/52/5'6"/133

Did a slight variation to protect joints.

15 bench dips
15 push ups
15 squats
run 200m
15 squats
run 200m

31:08

Kevin
M/52/5'11"/172

Made up yesterday's weighted pull-up (2's)

30-40-50-60-70-80-85

9:53 Rx'd

* all squats unbroken
* all but first round ring dips broken 15/5/5

are these just Body weight squats or back squats with a bar...or does it matter? Thanks!

15:57 rxd

Six rounds for time of:
50 Squats
20 bar dips 40:45

first post held up in filter.

Fly free soldier. Ring dips scaled to 15 per round due to right shoulder not happy.

hip crease below parallel squats

Time: 15:29

Rip wilmot, I pray that others have peace with the Lord before its too late.

5 rounds
14:36

28/m/6'5''/254

23'16 as rx'd

No break squat but hard dips.

23:17 rx

RIP Private Colin Wilmot

DOL

10:48
50 squats
25 bar dips

27/m/5'8/221

Rest In Peace Private Colin Wilmot

14:28, rxd

RIP

10:34

29/m/5'9/193

6 Rounds
25 Squats
12 Bar dips
14:01
M/53/6’/210
RIP Private Colin Wilmot

20:00
50 squats
25 bar dips

Don't have rings yet. Still made me wanna vomit.

scaled to 15 dips per round due to shoulder. Hip crease below parallel. Ring dips full range of motion.

Time: 15:29

f//41/178/5'11"

15 assisted ring dips
50 squats
time: 20:19

Hmmm.. misread the workout... I thought it was 15. Doesn't really make any difference.. I'd just have had to assist more.

16:32 - Second WOD since surgery.

Squats to below parallel, no Dynamax ball to bounce on for "depth."

Strict ring dips with upper arms to parallel, no kipping or kicking.

6 rounds of:
50 squats
25 chair dips
18:32

18:32- subbed chair dips

subbed 50 push ups for 25 ring dips

22:29

Cindy yesterday...22 rounds even

24min rx'd

M/31/6'2"/185

Finally back in the saddle after 4 days off.
Sub'd dips for elevated feet dips with hands on a curbx30, prob should have been 40 for the sub.
16:51

21:25 - 4 rounds
Subbed 2 standard dips per ring dip

16:05 as Rx'd

M/34/5'8"/175

17:56 Rx'd.

RIP

16:06

sub dips for ring dips

BRAZIL

Any chance possible for some Crossfit Kids Certs on the NorthEast Coast of the USA? :)

Thank you, Wilmot. This is one American who is grateful for your ultimate sacrifice fighting our common enemy. I'll honor you with this workout.

30/M/134

The pointless hotel "gym" had no pullup/dip station. I had to do the dips with my heels on one bench while dipping off the edge of another.

14:28

18:50 subbed regular dips for ring dips.

25:00, only 5 rounds. Semper Fi Brother.

as rx'd

18:42

RIP

M/26/5'8/160 lbs

As Rx'd 14:04

Subbed bar dips for ring dips... I can't imagine doing this with rings!

23:26

CFWU x3

18:54
20 ring dips

18:25 as rx'd

Are the squats just sposed to be body weight? Or are they weighted?

Are the squats just sposed to be body weight? Or are they weighted?

Semper Fi PVT. May God grant you eternal peace for your sacrifice!
M/33/198
19:57
squats with 75lbs
regular dips (no rings)

as rx'd 22.55 (m/34/186/6'1)

24:00
subbed dips for ring dips

33:30 as rx'd. Had to elevate legs legs on a bench for the last 3 sets

as rx'd 22.55 (m/34/186/6'1)

m/37/5'8"/170#

Rxd - Six rounds for time of:
50 squats - (2 rounds of PVC OHS + 4 rounds of Air Squats)
25 ring dips - strict and non-assisted

43:28

My triceps were smokin', after round 1; and, my shoulders had about enough of me getting into a lockout position, on those rings! The squats were not a problem at all. The ring dips, on the other hand, yeah right!

RIP Private Wilmot.

As Rx'd: 22:21

All ring dips armpit to lockout, no kipping. Used Rogue FIG-spec wood rings.

Am now sporting a nice case of "strap rash" on both arms -- things like this are why my wife wonders what the hell I'm doing when I work out...

M/24/160

I tweaked my neck at some point in the 2nd set of ring dips...powered through the 3rd round and called it a day.

3 RDS = 10:42

4 rounds as rxed, 18:57

as rx'd

27:33

holy rope burn on my underarms batman

6 rounds, subbed chair dips for ring dips.

26:09

probably won't be able to sit in a chair tomorrow

6 rounds in 11:15

Anthony (M/32/172)

Deadlift
365x1
430x1
495x1
560x1
625x1
660x1 (PR http://www.youtube.com/watch?v=cH88r-9xz4E)

"Wilmot"
6 rounds of:
50 Squats
25 Ring Dips
Time: 10:15

I felt good this afternoon so I decided to try 660 again. Glad I did! Hand still slipped near lockout, but was able to maintain control and get a solid lockout. Hit "Wilmot" immediately after - felt better than expected. RIP buddy.

21:00 rxd. Under 20 very impressive. Under 12 incredible.

as rx'd 13:56

23:32 As rx'd

Brutal!

27:21 rx'd w/muscle ups to rings
RIP

20:49 As RX'ed

f/34/142/5'1"

modified dips

18:07

10:31 as rx'd

Thanks for the sacrifice - rest in peace.

As Rx'd

15:01

@Anthony #113

That's frigging unreal. Very impressive!!

m/41/156
7 x 2 Power Cleans to 220

"Wilmot"
10:54 as rx'd

R.I.P.

22:30

age 21 bw 170

20:27 as rx'd

6 rounds
50 squats
25 bar dips

17:49

27/m/250

23:00, You would have laughed at me for this one Colin.

RIP

15:09

Sub bar dips for the ring dips

This was a killer!!! My first Hero of my Crossfit life!!

RIP Private Colin Wilmot. Our prayers will go out for your family.

Today I retried the CF Games open 11.1
Amrap 10 min
30 Double Unders
15 Power Snatches, #75

Last time 110316
3 Rnd + 30 DU @#45

Today 110520
4 Rnd + 2 PS @#65

Felt good doing it outside in the sun. Next time, will be trying it as RXd

17:25

6 rds, 50 squats, 25 bar dips

17:55

Muscle failure on dips from round 2 on.

15:14

M/34/5'4"/143lbs
As RX'd
15:14

40M/5'10"/170#

W/U: skipped.

As Rx: 19:24.

C/D: skipped.

This was all about the ring dips. It didn't take long for them to get heavy and slow. Triceps and shoulders are smoked!

Done in your honor, Pvt. Wilmot. RIP.

WU: 8 pullups + day 34 of 100 day burpee challenge.

pack workout from brand x: 4 rounds 50 squats 25 barstool dips

11:54

M/33/6'3"/200

Rx'd: 15:54

As rx'd, 21:17.

That's a lot of ring dips. I guess I did say I wanted to get better at them... ROM got a little sloppy on a few reps in later rounds.

RIP Pvt Wilmot

20:54 6 rounds

Subbed 25 bar dips per round for the ring dips. I realize that is not a full sub, but no way I can do 60 bar dips per round.

M/42/180

To the Wilmot family, I am so very sorry for your loss.

Not as rx'd: subbed shoulder press from the back rack position with the bar - no dips until the shoulder is 100 percent.

More better faster

My time was 18 minutes and change... not something to write home about.

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round

As rx’d: 25:31
Foam roll after

41/m/185
as rx'd

12:39

19:46 as rxd

m/36/225/6'0

not as Rx'ed, only did 3 rounds, and did not time.

about 20 minutes.

12:21 as Rx'd

Correction, I did 21 instead of 25 RD

M/24/5'9/155

18:44

Subbed 50 regular dips

RIP Wilmot.

M/34/5'7"/132# (on a good day)

11:34
As RX'd
6 Rounds
25 Ring dips
50 squats

Did this one like the world is going to end tomorrow. Of course that is how we should be doing all of them. Finally one that i feel good about.

Jeff @ home 14:28
C-
10 rounds 100m run, 25 squats, 10 RD's
21:something

15:07
Subbedchairdips

30/f/105.5 lbs

THE PACK Workout Today...
4 RFT - 50 squats, stool dips

16:54

Delirious from my workout... haha

50 squats, 25 dips

Did 25 regular dips instead of ring dips cause I dont have rings yet.

Got 15:16. Pumped

23.30

Only 4 rounds

21/m/5'11"/175

Sick- only did 83 burpees for my 100 day burpee challenge. Next time this hero WOD comes up ill hit it hard!

35/M/6'00/191

Just did a ton of ring sips two days ago and wimped out today. I subbed 25 AbMat sit-ups for the ring dips.

17:51

m/36/165
no rings or dip bar today
subbed 50 reverse bench dips
16:05

er...dips - not sips

17:44 as rx'd

As rx'd: 29.30
Ring Dips wrecked me.

"Illusions commend themselves to us because they save us pain and allow us to enjoy pleasure instead. We must therefore accept it without complaint when they sometimes collide with a bit of reality against which they are dashed to pieces." ~Sigmund Freud

6 rounds for time:

50 squat
25 ring dips

(blue band on last 3 rnds of ring dips)

26:21

32:41 rx

holy band burns, i think this is the closest to having rhabdo i've ever been

M/34/145lbs/5'5"

As rx'd
14:45

16:11 Squats with 45lb bar.

F/36/5'0/105

First time using rings instead of bars...pitiful dips. But squats unbroken.

About 22:00

24 / M / 5'9" / 135lbs

Thruster 2-2-2-2-2-2-2

115-120-120-125-130-(135-135F)-135

and

Weighted pull-ups 2-2-2-2-2-2-2

45-50-52.5-55-57.5-60-60

16:16 rx'd

15:58 rx'd

50 Squats
Barstool dips to failure, then pushups (Equaling 25 per round).

29:57

as rx'd

16:48

M/30/5'7"/160

16:31 min Rx'd

as rx'd 16:14
M/29/68"/175

19:26
Leg assisted ring dips in all 6 rounds

26:45 had to kip on 3/4 of the dips

Rx'd 9:13

2 of my better movements, had burpees been tossed in, I would've totally sucked.

18:54
Subbed Push-ups for Ring Dips

24:23

m/39/5'11"/165
Retired Army 1SG
Clarksville, TN

3rds mod cfwu

subbed parallel bar dips

23:55

17:55

Sub'd Bar dips for rings since I don't have any yet.
Rnd 1: Rx'd
Rnd 2: Rd'd
Rnd 3: 20 dips
Rnd 4: 40 sqts 15 dips
Rnd 5: 45 sqts 20 dips
Rnd 6: Rx'd
That was harder then I thought it was going to be.

29:28, ring dips killed me but did them w/o a band...small bounce at bottom with toes

4 RDS: 14:40

17:18 as Rx'd

Squats were easy, ring dips SUCKED!! Good WOD.

RIP Private Wilmot

NEVER QUIT!!

Ride 8 miles to park, set rings

As rx'd 26'53"

Ride 8 miles home

27 mins.
Modified dips

Run 5km to dip station.

4 rounds:
50 squats
25 bar dips
18 min 41

Ride 5km home

17:37 as RX'd

20:17

standard dips

21.12

15:13 Sta Dips / No rings avail

19:13, as Rx'ed.

Miss you dude, Colin was on of the bravest and kindest people I ever met. This one's for loving memory.

subbed chair dips...16:36
rip and thank you

32 yom, 190 lbs

18:23 as rx'd

RIP Wilmot

As RX'd

14:20

14:29 Rx

All squats unbroken.

Rings dips sets 1 & 2 unbroken. The last twelve reps of set 5 were done one at a time! Ouch!

24:10

RIP Wilmot

56 yrs. 5'10 170
RX'd 20:30

12:22 subbed chair dips 4 ring dips

20:20 as rx'd

took it a bit easy cause had a soccer game immediately following

Subbed dips for RDs. Gotta get PU bar installed so we have rings.
21 mins. Tough one.

4 rounds 20:38

RIP Colin. This will be a good one to try next week. Today more surgery recovery. Tried an in-home WOD I call Knee Gone Bad:

3 rounds w 1 min in between rounds, of:

- Stairs lift (scoot up 14 stairs on butt using 1 leg 2 arms. Go up and down for 1 min)

- Step ups 1 leg

- Hollow rocks hold 5 secs relax 3 secs

- Hand crawl to pushup crawl back stand up - 1 legged

- Ottoman dips

== did 2 rounds and felt okay. Will go harder at it tomorrow.

4 rounds in 17:45 on 5/21

39 ring dips remainder were off a chair.

15:28

Dips suffered after 2d round.
28:03

m/38/6/190
As Rx'd
20:47

f/29/501/140
Blue band assisted ring dips
28:15

4 Rounds
50 Squats
25 Dips - Straight bar - had to support feet for balance

9:04

M/ 37/ 133 lbs/ 5'-6"
As Rx: 16:32
This was a good WOD. I really felt this in the last round. I was kind of slowing myself down for the first couple of rounds to pace for the entire thing. Really for me the challenge was the dips. The air squats were a little taxing but more of a welcome site to get the blood flowing to the lower body so you could attack the dips. I was GLAD to do this WOD outside for the first time this year. I got to use my own rings and that was fun.

Did regular dips. Need to work on dips.
Time - 18:01

Joni - 25 squats and 15 Bench dips - 8:42

15:04 as rx'd. Only two unbroken rounds. A buddy recommended finishing off each aquat with a jump. I resisted hitting him. Workout was great as is.

M/30/6'0"/180lbs

6 Rounds - 33:14

50 Squats
25 Dips*

* 3 rds - rings, 4 rd - bar, 5&6 rd - ring/bar
** All sets split up the 25 dips

I was in the Horn with this unit attached at a base with them- Hardcore dudes, Canadians support the hell outta us down there!

14:29

M/30/5'9"/173

as rx'd

12:31

19:07 squats easy ring dips smoked me, don't get to use rings much.

24 / M / 5'9" / 135lbs

Saturday

Scaled to 4 rounds, bar dips

36:23

Ouch. When I started CrossFit 2.5 years ago I couldn't do a single dip; this took a long time, but I did 100 dips today. Not bad.

16:29
Ring dips with assist band.

4 rounds
50 Squats
15 Dips
9:10
then
50 Weighted Sits

17:12 as RX'd, the ring dips were killer those last 2 rounds!

16:28 (no rings; used parallel bars)

Rx'd
10:58

God Bless

M/43/5'11"/185

6 rounds

50 squats
10 ring dips (1st 3 rnds regular, last 3 rnds with 1/2" Iron Woody bands)

14:50

banded dips- 16:22

how do you expect to work out for 15 minutes and be any kind of good shape. Cross Fit is for people who are to lazy to actually work out with real weights.

used straight bar dips instead of ring dips
29:57

23:25

Did it after two days in a row of walking 18 holes...legs were tired but did it in basement when I got home from golfing and before dinner...knew if I ate I'd never do it

as rx'd, time: 29'20

22:32 with jumping dips...

17:45 as rx'd

29:57 rx, I am sore

17:32 rx'd

as rx'd 18:09

17:36 15 x regular dips

2 rds, then reflux kicked in. .67 mi run wu 5:06.

as rxd
16:37
done after the 7 rounds of 35 dus and 1 snatch wod

First completed 110516 WOD.
Then completed 110520 WOD.
As Rx'd.
24:06

Mrs. Miyagi
Scaled rounds 1-4 on ring dips and rounds 5-6 on standard dips. Rest as Rx'd.
32:44

RIP Wilmot, God Bless
32/M/170

5 rds - 21:15

m37/5'8"/165

as rx'd 6rds 20:41

then did 185lb bench press 8x 4rds

3 rds

RIP Wilmot

21:38 as prescribed. Could have gotten better but suffered heat exhaustion during the workout but I finished anyways!

Measurements: 28 years old/male/6'3/200 lbs

21:20

Squats only to parrallel. IT band on left leg is hurting to much to go deeper.

M/45/6'4"/185

05/23/2011

20:23

M/42/6'/221
As Rx'd
17:24

As rxd
21.17

This one was for you Colin. You were a true motivation and inspiration to us all. An unwavering friend to the last. Lest We Forget

19:58 ( regular dips )

Did this 5.24

No time, energy, rings, or right knee cartilage/ROM to do 'Wilmot' as Rx'd, so instead did

w/u - static neck-shoulder, 10 pullups deadhang unbroken (PR), 10 pushups, 10 Back Extensions, 1 Samson

w/o - AMRAP 10 mins: 20KBSwing 1 pood, 20 situps, 20 gravitron dips

3 rounds + 20 KBS + 20 situps + 11 dips = 231 reps

c/d - 4 dips + Tabata pullups (score: 3). Total pullups 10 + 4 + 27 = 41 to stay with '40 pullups a day'

4 rds 11:24

Time 22:36

WOD #96 - Done on 5/24. Squats Rx'ed, parallel bar dips on LifeFitness assisted dip/pullup machine with 70 lb assist. I know the sub is 3 p-bar dips per ring dip, but I don't think I had 450 dips in me.

Calisthenic and jump rope warmup
WOD Time - 30:37

M/42/5'11"/255

M/33/5'9"/155

27:26

RIP Wilmot

18:33 - Blessings to you and your family Wilmot.
All squat sets unbroken, did strict ring dips and had to break them up from the second round on.

EJ
M/38/164
SCALED
RING DIPS X 10 AND SQTS X 25; 6 ROUNDS
13:40
EJ

did
50 squats
25 close grip pushups
50 squats
25 box assisted ring dips
50 squats
25 close grip pushups
50 squats
25 box assisted ring dips
50 squats
25 close grip pushups
50 squats
25 box assisted ring dips

17:30

13:24
as Rx'd

M/34/135/5'6''

Greetings from Brazil

19.33, awesome WOD

M/39/191/5-10

Rxd 12:48

Sqts splits were a little less than 1:20

The dips were about 50s.

This wod hit my strengths.

3 Rds in 5 minutes

28:38 RX Squats were really easy. Dips killed me. I found something I need to work on.

4rds 23:56

4 rds 18:31, ring dips are merciless........

23:57 rx. Squats unbroken. Ring dips VERY broken.

4 rds...bar dips

13:57

21.55 with 15 dips/round

May you never be forgotten..RIP Colin Wilmont

17:37

m/37/5'9/180
CFWU-3. From home. Superman. Burgener. Dot drill.
23:43
Squats not bad. Good job getting hips back & then keeping back tight on way up. Focus on I-joist in ceiling. Don't look down. Could go faster. Good breathing.
Dips pretty tough but good job focusing on hollow body. 7-8 reps at beg of later rounds then mostly 3's.

19:45

Subbed bar dips for ring dips. I can't imagine how much harder it would have been otherwise!

19:45

Subbed bar dips for ring dips. I can't imagine how much harder it would have been otherwise!

24:22 normal dips

15:39

First set were all ring dips, but after the next 10 on round 2, I started doing bar dips. At the beginning of each round, I would do as many ring dips as I could, 5-7, and then switch to bar dips. Very tough time.

18:33 as rx'ed

12:02
Did at home after dinner. Came home from box late!

Pack:
Four rounds for time of:
50 Squats
25 Dips

RIP and God Bless Wilmot.

6 RFT of:
50 squats
25 bar dips

19:03

All squats broken 30/20
Dips started 15/10 (1st, 2nd, 3rd rounds), then more broken after that...dips are a weakness of mine. Glad I made it through this even if I did bar instead of ring, 150 dips is still a challenge for me!

Just did this today and did a 7th round by mistake.

6 rounds at 17.56, 7 at 20.47.

M/42/160/5'10"

Scaled 15 ring dips/50 squats

19:35

m/178cm/87kg/35y
21:50

Private Colin Wilmot rest in peace. My God welcome you and comfort your family and friends.

WU
18:37
M/50/196#/72"

M/38/68"/181
As rx'd 15:32

2/5 of everything

8:12

50/m/190

With all due respect.

As rx'd. 26:43

as rx'd: 18:53

ring dips need work.

4 sets; 22:00

19:33 as rx'd.

M.37.175.5'10"

16:53 as rxd

19:55 rx'd

I shared my rings with the gf and had to help her up to the rings.
2nd WOD of the day.

Next time, all squats unbroken and a sub-17 goal.

20:27 rxd a

18.17 rx'd

32/m/165
21min as RX'd

6 Jul 2011

Broken Reps, otherwise RX

39:10

Ring Dips were the crux. Oh who am I kidding, the whole WOD was. Thanks again for kicking my ass in PT!

Miss ya buddy! R.I.P.

Road bike to/from work
20:47

Mitch: 4:30 (3 rds, pushup sub for ring dips)

17:02 with strict ring dips.

17:02 with strict ring dips.

15:07 bar dips // 2 rounds

M/23/70"/186#

As rx'd

37:42

R.I.P. brotha

M/23/70"/185#

Rings to nipples dips with full turn out...37:42

R.I.P. Brotha