June 12, 2011

Sunday 110612

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
Post time to comments.

MarcSmallHero_th.jpg

Enlarge image

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Posted by lauren at June 12, 2011 5:00 PM
Comments

RIP SSG Small

Comment #1 - Posted by: Fred P. at June 11, 2011 5:07 PM

RIP brother, collegeville will be honoring you with this workout tommorow. Thanks for all you have done.

Comment #2 - Posted by: wlaws284 at June 11, 2011 5:17 PM

Can anyone shed some light on Games pre-qualifications? How is that status attained?

I also noticed athletes like Chan, Froning, and Foucher on their respective teams. Are affiliate teams not fixed? How often can members be changed?

Any info would be appreciated.

RIP, Soldier.

Comment #3 - Posted by: Kevin at June 11, 2011 5:19 PM

Farewell, brother. Thanks for your service and your sacrifice, Sergeant. Godspeed and R.I.P.

Comment #4 - Posted by: Ian Carver at June 11, 2011 5:22 PM

RIP...Thank you for your service.

Comment #5 - Posted by: Ron at June 11, 2011 5:30 PM

RIP...this wod will literally wreck me..thank you for sacrificing your life for my freedom and security.

Comment #6 - Posted by: lei at June 11, 2011 5:48 PM

I too am confused like comment #3. Are Chan and Froning competing only on their affiliate team? Or once these teams qualify, do they then go back to individual comp? Personal opinion only; is that if you qualify as a team, nobody should be replaced except for an unfortunate emergency reason. These teams using top individual competitors just to get to the big show and replacing them is kind of an unfair advantage. Just my 2 cents. Tomorrow's wod is gonna hurt.
Rest in peace brother Small.

Comment #7 - Posted by: dave at June 11, 2011 5:52 PM

RIP Brother, collegeville will be honoring you with this workout tommorow. Thank you for everything you have done.

Comment #8 - Posted by: wlaws284 at June 11, 2011 5:56 PM

Man, every time I see a Hero WOD, especially SF, I instantly think "I'm doing this" without even seeing the movements. The movements themselves don't really matter, just the name and picture associated with the WOD is enough to gut through anything y'all.

Comment #9 - Posted by: Danny at June 11, 2011 6:09 PM

Rest in peace, brother. De opresso liber.

Comment #10 - Posted by: Ty at June 11, 2011 6:34 PM

Rip brother!! We got the watch... NSDQ!!!

Comment #11 - Posted by: Matt at June 11, 2011 7:40 PM

RIP SSG Small!

Comment #12 - Posted by: Gar at June 11, 2011 7:43 PM

45:16 as rx'd
That was a good one.

Comment #13 - Posted by: Magnus 25/5'8"/155-160 at June 11, 2011 7:49 PM

What should we sub for the row?

Comment #14 - Posted by: P at June 11, 2011 7:51 PM

RIP brother.

Comment #15 - Posted by: Pär Larsson at June 11, 2011 7:53 PM

This makes Murph look easy. Rest in peace SSG Small...

Comment #16 - Posted by: Logan at June 11, 2011 7:54 PM

RIP

Comment #17 - Posted by: AndyC at June 11, 2011 8:02 PM

Rip, thank you for your service!

Comment #18 - Posted by: Crich at June 11, 2011 8:16 PM

I read this and thought "This isn't so bad." Then, I was wondering why times were 45 minutes +. "Oh, THREE rounds for time . . . "

Comment #19 - Posted by: Sheldon Kreger at June 11, 2011 8:21 PM

A true warrior. THANK YOU for your service!

Comment #20 - Posted by: S.A. Braman at June 11, 2011 8:30 PM

RIP...Thank you for. Your service.

Comment #21 - Posted by: Ron at June 11, 2011 9:21 PM

Rest in peace Marc, we'll get them, De Oppresso Liber

Comment #22 - Posted by: Dave at June 11, 2011 9:30 PM

RIP Brother De Oppresso Liber

As rx'ed 49:44

Comment #23 - Posted by: joe at June 11, 2011 9:57 PM

RIP Brother De Oppresso Liber

as rx'ed 49:44

Comment #24 - Posted by: Joe at June 11, 2011 9:58 PM

I feel like I'm gonna start crying somewhere around minute 59...

Comment #25 - Posted by: BC at June 11, 2011 10:15 PM

God Bless and RIP.

Thank you for your service SSG.

Comment #26 - Posted by: Kevin McClellan 49/195 at June 11, 2011 10:46 PM

God speed, brother.

Comment #27 - Posted by: Spider Chick at June 11, 2011 11:17 PM

This WOD looks like legalized torture... why then am I strangely excited by the prospect of completing it?

Comment #28 - Posted by: Jake Read at June 12, 2011 12:32 AM

49.58.
first 2 rounds felt good,thought maybe this 1 isnt so bad. then as the WOD'S do, it turned nasty on the 3rd.

Comment #29 - Posted by: rob at June 12, 2011 2:52 AM

Rx'd at 53.22. Was a pure killer!

Comment #30 - Posted by: Joakim at June 12, 2011 3:45 AM

RIP....thank you SSG Small.

Comment #31 - Posted by: LauraT at June 12, 2011 3:48 AM

as rx'd at 67:45.

Comment #32 - Posted by: JH at June 12, 2011 3:49 AM

#29 Because Jake Crossfits and therefore goes balls to the wall and LOVES it, right?!?!

Rx'd in 47:25...did conventional burpees as no standard was noted, ended up with a 25" box (20" plus 25 and 45 bumper) and kept treadmill speed at 8.0 mph to make up for the fact that I wasn't outside and to make my time realistic (gotta get a wheel and measure distance out door to my box)...

Saw the Vietnam Moving Wall yesterday here in Natick, MA...so moving and emotional and a great opportunity to show support for those who came before us to protect our freedom. Every day is Memorial Day if you remember!

Comment #33 - Posted by: DSG m/42/170 at June 12, 2011 3:51 AM

47:30 RIP Warrior...hard workout.

Comment #34 - Posted by: Sandbox at June 12, 2011 3:57 AM

48:30 Rx

that hurt.

Comment #35 - Posted by: Cameron at June 12, 2011 4:21 AM

R.I.P. 58:35

Comment #36 - Posted by: Ged at June 12, 2011 5:49 AM

R.I.P
58:35

Comment #37 - Posted by: Ged at June 12, 2011 5:50 AM

RIP
37:56

Comment #38 - Posted by: Kris at June 12, 2011 6:04 AM

m/45/182

58:39- RIP

Comment #39 - Posted by: cosmo at June 12, 2011 6:07 AM

Fair winds and following seas on your journey, warrior!

Comment #40 - Posted by: Apolloswabbie at June 12, 2011 6:15 AM

ran 3km
swam 700m

Comment #41 - Posted by: Bad Wolf at June 12, 2011 6:22 AM

Rip bro! 44:30 josh combellack!

Comment #42 - Posted by: josh combellack at June 12, 2011 6:26 AM

as Rx´d - this was my first hero - burpees killed me (as always)
67:30min

Comment #43 - Posted by: Phoenix-Germany at June 12, 2011 6:34 AM

Two rounds (due to work)

36:29

Extremely hard especially the burpees for me.

Comment #44 - Posted by: AnjC at June 12, 2011 6:36 AM

This was my first hero- burpees killed me (as always)

67:30 min

still miss a box out here, so people in my gym think I´m crazy...
...well they are right...

Comment #45 - Posted by: Phoenix-Germany at June 12, 2011 6:37 AM

RIP. A true American Hero.

Comment #46 - Posted by: GB at June 12, 2011 6:49 AM

RIP brother… When you are feeling the burn and feel like slowing remember it's a hero workout and push it.

Comment #47 - Posted by: IrnRok at June 12, 2011 7:25 AM

45/170

Felt dehydrated from the beginning, not good. One of the toughest workouts that I have done in a while.

72:15

Comment #48 - Posted by: Rick Cantu at June 12, 2011 7:46 AM

Thank you for your sacrifice, may you rest in peace and may we forever be grateful for the freedom and security that you gave us.

Comment #49 - Posted by: Daniel Chaffey at June 12, 2011 7:52 AM

My earlier thoughts of this being nothing but nasty were not mis-judgments..... EVIL doesn't say enough!

m/28/165/173cm
57.32

Comment #50 - Posted by: Jake Read at June 12, 2011 8:11 AM

57.50 as Rx'd

Comment #51 - Posted by: NAMWIZ at June 12, 2011 8:23 AM

Marc was a great friend and an even better person. If you would really like to honor him please check out www.smallstepsinspeech.com for the organization set up by his fiance to honor his memory. Its no surprise to me that his WOD is a pain in the ass, that's just up his alley...

Comment #52 - Posted by: Matt at June 12, 2011 8:30 AM

First Hero as Rx'd, maybe only third Rx since starting in April 2011.

76:23 Rx

86F/80%Rh/M/38/200/6'1"

Comment #53 - Posted by: LongIslandIceTea at June 12, 2011 8:55 AM

42:26
try to connect more box jumps, go turbo burpees

Comment #54 - Posted by: charbs 185/m/26 at June 12, 2011 9:01 AM

51:38

100 reps of sdhp, 45lb grip plate (elevated stance)
920 m run (1 lap around my neighborhood is 460m... easier for repeatability)
burpees and box jumps rxd

Comment #55 - Posted by: aermio m/32/5'7"/155 at June 12, 2011 9:22 AM

69:30

Scaled burpees and box jumps - 50 first round, 40 the next, 30 the next.

Comment #56 - Posted by: Brett C. m/29/6'0"/170lbs. at June 12, 2011 9:39 AM

2011-06-12: 50:44. Rnds 14:35,18:23,17:45. Sub burpee/24"BJ combo for 50's.

Comment #57 - Posted by: gs at June 12, 2011 9:42 AM

M/20/5'7"/150
59:34
100 reps sdhp 45 lbs
only had 16" box
Killer workout

RIP brother

Comment #58 - Posted by: davidf at June 12, 2011 9:58 AM

RIP, Sergeant Small. Thinking about you definitely helped pull me through this one.

56:55 as Rx'd

Time includes about 3 extra minutes lost to long transition between C2 and track.

Rows and runs hard and fast; burpees and box jumps were where I lost a lot of time.

Comment #59 - Posted by: Bill M. m/46/5'3"/133 at June 12, 2011 10:02 AM

As Rx'd 54:21

Comment #60 - Posted by: BruceBruce at June 12, 2011 10:10 AM

Sub'd four minutes of sumo dead lift high-pull @ 65#s for the row. Averaged 70 reps per round.

57:10

Comment #61 - Posted by: Rhys at June 12, 2011 10:11 AM

49:32 - scaled to 40 & 40.

2.5 hours later, still feel like I'm on the verge of throwing up.

Stupendous.

Comment #62 - Posted by: Christian B at June 12, 2011 10:33 AM

Workout was done in Kandahar. In honor of...

Comment #63 - Posted by: Z. Reisz at June 12, 2011 10:42 AM

m/35/6'/195#
1:18:29
As rx

Comment #64 - Posted by: Greg P. at June 12, 2011 10:42 AM

Rest easy SSG...De Oppresso Liber.

Comment #65 - Posted by: Brett at June 12, 2011 10:54 AM

70:45 Rx'd. Great workout.

Comment #66 - Posted by: BASE1232 at June 12, 2011 11:07 AM

Dreaded this workout all day...but as rx'd finished in 1:02:55...RIP Brother

Comment #67 - Posted by: Mike Hughson at June 12, 2011 11:24 AM

55:30, bad achilles, probably pay for it tomorrow but honored to honor Small. RIP

Comment #68 - Posted by: dan colson at June 12, 2011 11:32 AM

57:20
RIP Small

Comment #69 - Posted by: Sue Ady f/42/127 at June 12, 2011 11:35 AM

rip and god bless all our troops. 58:29

Comment #70 - Posted by: John Fletcher at June 12, 2011 11:46 AM

m/37/6'/172
43:44 rxd
Again, hectic...

After workout had a trip to the hospital after slicing a piece off my middle finger on my left hand fixing a light at home. Four stitches later and we're good to go!

RIP

Comment #71 - Posted by: Dylan at June 12, 2011 11:48 AM

Sunday musings...

Traveling. Nothing worth your while today.

Fair winds and trailing seas young Hero.

I'll see you next week...

Comment #72 - Posted by: bingo at June 12, 2011 11:52 AM

52:19 as Rx'd

Comment #73 - Posted by: TRN III at June 12, 2011 11:55 AM

RIP, brother.

Comment #74 - Posted by: Pat Sherwood at June 12, 2011 12:04 PM

47:05 as Rx'd Was a good way to remember a fellow soldier!!!!

Comment #75 - Posted by: kilo at June 12, 2011 12:09 PM

48:30 as Rx'd. Beastly.

Comment #76 - Posted by: Dave at June 12, 2011 12:17 PM

54:12. I didn't have access to the rower, so did 100 30# sumo dead lift high-pulls each round. And downscaled the burpees and box jumps to 40 each round since my knees are shot. Ouch.

Comment #77 - Posted by: MsHeck at June 12, 2011 12:17 PM

Subbed double unders for box jumps. 55:15 Tough Workout. RIP

Comment #78 - Posted by: CFLlanos at June 12, 2011 12:24 PM

subbed 100 SDLHP @ 45#
run approx 800 @ home

54:03

Comment #79 - Posted by: ferb44 178# at June 12, 2011 12:42 PM

Oh, I get it. The name is meant to be ironic. That was certainly no small workout.

41:25; subbed 800 meter run for 1 mile bike due to full treadmills and proximity to the row machine. I figured it was comparable in time and energy expenditure.

This workout rocked my damn socks and I'm sure I was in the fetal position for at least a few seconds after it's completion. Felt great though and I'm pretty happy with my time.

Comment #80 - Posted by: Arthur at June 12, 2011 12:48 PM

56:24
As Required

Comment #81 - Posted by: Kelly in PG M/33/180 at June 12, 2011 1:06 PM

Marc's Dad Murray is a member of CrossFit 717 in Harrisburg, PA. We are so happy to see his desire for a Hero WOD in his son's honor!!

Comment #82 - Posted by: Aldo M. at June 12, 2011 1:12 PM

56:07 2 rounds

Comment #83 - Posted by: ccraft at June 12, 2011 1:15 PM

Subbed row for a 800m run:

800m run
50 burpees
50 box jumps, 20 inches
1600m run
50 burpees
50 box jumps
1600m run
50 burpees
50 box jumps
800m run

51 min

All runs were done on the beach (mostly hard sand) and all distances were approximations.

Comment #84 - Posted by: Sarah (22/124/5'4") at June 12, 2011 1:21 PM

50:46 = 3 rds: 50,25,25 45lb sdlhp, 25 burpees, 25 24" bj, 1k runs. 1k run wu 4:45. abmat x 15 after. hard.

Comment #85 - Posted by: kevin o at June 12, 2011 1:29 PM

Michelle: 59:00
Brian 74:00

Comment #86 - Posted by: Brian l at June 12, 2011 1:33 PM

2nd day back on crossfit after a 6 month hiatus due to injury, did 2 rounds of burpees, box jumps and run took me about 20 minutes, missed this stuff!!!

Comment #87 - Posted by: dudebro at June 12, 2011 1:40 PM

46:30 rip ssgt

Comment #88 - Posted by: david at June 12, 2011 1:42 PM

This is likely to DESTROY me... I can't wait!

Comment #89 - Posted by: Jordan at June 12, 2011 1:47 PM

52:57 as rx'd

Comment #90 - Posted by: Kara at June 12, 2011 1:52 PM

M/41/5'8"/155

ONE round as RXd - 14:15

Comment #91 - Posted by: Jon at June 12, 2011 1:53 PM

did the following scaled WOD
Three rounds
Row 500 meters
25 Burpees
25 Box jumps, 15-20” box
Run 800 meters

still took 45 minutes

RIP Brother...Blue Skies

Comment #92 - Posted by: Eric 43/5'11"/190 at June 12, 2011 2:02 PM

Row:185x6-205x6-225x6-225x6-245x5
DB Bench with str legs (hollow):60x18,65x15,x15,x15,x13
rear delt 3x5 with 30#
DB ext rot:12,10,8 with 20#
GHD 4x12

rest 30min then "Small"
53:08

RIP.

Comment #93 - Posted by: brian p m/34/5'8-1/2"/168 at June 12, 2011 2:06 PM

49:06 as rx'd

Comment #94 - Posted by: SB at June 12, 2011 2:14 PM

Sprint Triathlon:

.5 mi swin
17 mi bike
5K run

1:54

pretty pathetic.

Comment #95 - Posted by: Crossfit Chris at June 12, 2011 2:16 PM

49:10 as recomended, this was not fun at all I hated every second. Thank you crossfit....

Comment #96 - Posted by: Roy at June 12, 2011 2:19 PM

3rd day on Crossfit and really out of shape

50 Sumo "subs"
25 burpee
25 box jumps
1/2 mile

21:34 1 round!!!!

Yipes

Comment #97 - Posted by: Brian at June 12, 2011 2:26 PM

M/33/6'3"/200

Rx'd: 44:17
Another amazing hero WOD... RIP

Comment #98 - Posted by: Ben S at June 12, 2011 2:36 PM

m/25/6'2/210

Rx'd: 58:17

RIP brother. Any motivation needed for this WOD in last line of bio - best wishes to friends and family.

Comment #99 - Posted by: Scott Z at June 12, 2011 2:39 PM

49:40 as Rx'd
Racing my kids through 100 burpees yesterday didn't help :>)

Comment #100 - Posted by: Jette 41/M/5'11"/175 at June 12, 2011 2:54 PM

M/27/5'9"/215
rx'd
47:03
R.I.P Ssgt Small
"Never Forget"

Comment #101 - Posted by: Kelly at June 12, 2011 2:56 PM

50%
3 rds. 400m run, 25 burpees, 25 box jumps, 400m

24:32

Avg HR 172, peak 188. I haven't had a HR monitor for around a year. I looked down at my heart rate in the first round and realized I'd become used to feeling tanked at a lower rate. I knew I could push harder, so amped it up almost 10 BPM; for a little while.

Thank you SSG Small for the ultimate sacrifice.

Comment #102 - Posted by: mas 54/M/155 at June 12, 2011 3:00 PM

As rx'd: 66 minutes.

Comment #103 - Posted by: Khalid at June 12, 2011 3:05 PM

40M/5'10"/170#

W/U: skipped.

As Rx: 51:08.

C/D: PNF of hamstrings; static stretch of shoulders.

Runs on outside road course (59F, 82% humidity, wearing VFF). Should have warmed-up, as the first round was the most difficult.

Done in your honor, SSgt. Small. RIP.

Comment #104 - Posted by: rjf (Since 07-20-07. WOD no. 1068) at June 12, 2011 3:10 PM

51:10

Comment #105 - Posted by: mlt at June 12, 2011 3:17 PM

58:29
Subbed sdhp for row (45# kb)

RIP SMALL.

Comment #106 - Posted by: Cody at June 12, 2011 4:39 PM

Done in honor of the hero from my hometown:

53:08

almost as RX'd. Had to break the last round in half because my gym was closing: did 500/25/25/400 then drove to the local track and did 400m run/25/25/400 to finish it out.

Was happy with how I was able to string together burpees. Against all odds they're feeling easier and easier. Box jumps too, although they are still my arch nemesis.

When I started to feel like slowing down on a run I started thinking about Small and the efforts he must have put in every day in an inhospitable foreign land. Here in my safe air conditioned gym I have no excuses.

Finished the day out with a three mile run at 9:40 pace, then one mile barefoot at 9:30. Just didn't want to stop today.

Thanks to SSG Small and his family.

Comment #107 - Posted by: rb (M/34/5'8"/150) at June 12, 2011 4:48 PM

47:04 as rx'd except the run was more like 900 meters... Awesome sweat angel afterward! :D

25/190/5'10"

Comment #108 - Posted by: David Sevaggio at June 12, 2011 5:04 PM

47:04 as rx'd except the run was more like 900 meters... Awesome sweat angel afterward and a heart rate of 224! :D

25/190/5'10"

Comment #109 - Posted by: David Sevaggio at June 12, 2011 5:05 PM

Wow. A workout worthy of SSG Small. I put his picture on my iPad during the wod. It definitely gave me that desire to push through every time I was tired and looked at it.

RIP SSG Marc Small. Our prayers are with your family. God give them strength.

RX'd 52:41
Burpee challenge day #11

Comment #110 - Posted by: JF Lauzon M/24/5'10"/160 at June 12, 2011 5:08 PM

59:08

Comment #111 - Posted by: Phong 24/m/155/5'5" at June 12, 2011 5:09 PM

57.06

rd 1 - ~18 mins
rd 2 - ~19 mins
rd 3 - ~20 mins

did row/runs at 4.45 pace, next time speed it up

Comment #112 - Posted by: controlfreak at June 12, 2011 5:09 PM

2011-06-12: 50:44. Rnds 14:35,18:23,17:45. Sub 1.1 mile run, burpee/24"BJ combo for 50's.

Comment #113 - Posted by: gs at June 12, 2011 5:11 PM

71.04
lovin it!

Comment #114 - Posted by: Leapi at June 12, 2011 5:13 PM

Did this
3 rounds of
50 double unders
25 wallball shots
10 hspu
5 pull ups
400 m run
18.56

Comment #115 - Posted by: Jonblaze at June 12, 2011 5:34 PM

38:24, 50 SDHP w/ 1.5 pood Kb for the 1000m row. 90 degrees outside, this was a gut-check, thanks Marc Small, RIP.

Comment #116 - Posted by: Curtis Warren at June 12, 2011 5:42 PM

Lost in filter...As Rx: 51:08.

Comment #117 - Posted by: rjf (Since 07-20-07. WOD no. 1068) at June 12, 2011 5:42 PM

30/M/6'3"/222lbs

As RX'd: 49:10

Outstanding workout. Completely throttled me.

Comment #118 - Posted by: Cody at June 12, 2011 5:43 PM

Scaled and subbed, happy to be able to do burpees 3+ weeks after knee surgery; pumped to keep time under an hour given the elite CFers' times..

CFWU x 1 warmup, then

Three rounds for time of:

Row 1000 meters
40 (not 50) Burpees
40 Step Ups, 16" (not 50 Box jumps, 24" box)
Stat. bike 1 mile (not run 800 meters)

45:11

15 pullups to get to 25; they closed the gym. Going to make up another 15-25 pullups at home or over next couple of workouts.

Comment #119 - Posted by: matt h - 49m - 5'11" - 185bwt at June 12, 2011 6:02 PM

R.I.P

As Rx'd: 48:02

M/34/6'0"/190

Comment #120 - Posted by: Brennan at June 12, 2011 6:02 PM

58:29
subbed kb sdhp for row.

Comment #121 - Posted by: Cody at June 12, 2011 6:34 PM

18in box jump

62:11

Comment #122 - Posted by: em :) at June 12, 2011 6:39 PM

Did puppy and it kicked my butt!

sub'd rows for 100 reps 45lb bar ben over rows
did 1/4 to 1/3 mile run (5 mailboxes down and back.

3rds 24:38

Comment #123 - Posted by: brian hirt at June 12, 2011 6:52 PM

Row 500m, 3 rounds each for time:
1.52, 1.50, 1.53

Then...
B-ball, 2 hours, full court

Then...
Yoga, 1 hr

Comment #124 - Posted by: Espinosa m/26/5'11"/165 at June 12, 2011 7:01 PM

M/40/190

Did 2 rounds for time:
100 SDHP 53lb
50 Burpees
50 Box Jumps
100 DU's

49:39

I think the SDHP should have been more like 50 in hindsight. Live and learn.

Comment #125 - Posted by: Scott Andresen at June 12, 2011 7:12 PM

18 inch box
62:11

Comment #126 - Posted by: thinlizzie at June 12, 2011 7:17 PM

Just finished As Rx'd 53'45'18 that wod was brutal I thought and thank you staff sgt small for your service and sacrifice to this nation

Comment #127 - Posted by: Austin cooper at June 12, 2011 7:27 PM

as Rx'd 1:00:53

Comment #128 - Posted by: Martin D'Allura at June 12, 2011 7:48 PM

58:22. Burpees definitely the hardest part.

RIP

Comment #129 - Posted by: Brianwi [m/37/6'/216] at June 12, 2011 8:21 PM

49:01, as Rx.

Runs out the front door of the globo, mapped the route with runningahead.com. C2 rower damper setting of 4-6, 1k splits at about 4 min. Need to string together longer sets of box jumps, that was the slowest part.

Comment #130 - Posted by: Sheldon N (M/34/6'/185) at June 12, 2011 8:27 PM

57:30. Burpees were the killers

Comment #131 - Posted by: Drbusmc at June 12, 2011 9:21 PM

39:30 Rx'd

* burpees slow but unbroken
* first two rounds box jumps broken 20/15/10/5,
last round broken 20/15/15

Comment #132 - Posted by: MarcusG 30 5'9" 165# at June 12, 2011 9:22 PM

2 rounds, 55.36 mins.
26.40 first round
28.57 second round.

Comment #133 - Posted by: MEK at June 12, 2011 9:32 PM

* Day 68 of 100DBC.
* 10.55 km run wearing 8 lb bag: 56:07.

Comment #134 - Posted by: Alan H. in Kabul at June 12, 2011 9:40 PM

f / 176 cm / 64 kg

58 min as RX

Box jumps at this high were very hard for me.
But i am very happy that i could finish this WOD. :)

Comment #135 - Posted by: Rebekka at June 12, 2011 11:40 PM

m/52/6'4"/215

45:53 asRx

Comment #136 - Posted by: JOe at June 12, 2011 11:49 PM

RIP, brother.

Cut it in half - approx 39:00 (bad start on s/w)

3 RFT -
50x 45# SDHP
25x Burpees
25x 20" Bx Jumps
540m run (around the block)

First day back to the Mainsite after a few weeks of travel followed by 2.5 months of minor surgery recovery

Comment #137 - Posted by: XAF at June 13, 2011 12:36 AM

48.14 Rxd

Comment #138 - Posted by: Matt Swift at June 13, 2011 12:39 AM

1 rd as Rx'd: 22:34

Comment #139 - Posted by: Dennis M/28/6'0/190 at June 13, 2011 1:48 AM

41:30 Rx

Comment #140 - Posted by: Jakob Magnússon at June 13, 2011 1:56 AM

56 minutes, 21 seconds.

Hard workout.

Comment #141 - Posted by: Sam McLoughlin at June 13, 2011 4:30 AM

As Rx'ed

46:53

Awesome workout, worthwhile cause.

RIP Small

Comment #142 - Posted by: JC M/29/68/165 at June 13, 2011 4:35 AM

Rx'd outside, hot & humid, noontime

54:53

Comment #143 - Posted by: amped 36/M/195/6' at June 13, 2011 4:40 AM

rx'd

1000m row (damper 10, 8, 8)
50 burpees
50 box jumps, 24"
800 meter (treadmill, incline 4)

62:23

gonna feel it.

Comment #144 - Posted by: kevin s/ 74"/204/37yo/SJAFB at June 13, 2011 4:52 AM

Subbed 3 rds of:
50 dus
25 wbs, 10lb ball
5 hspus, 2 abmats
5 pullups
400m run
19:42

Comment #145 - Posted by: brittk at June 13, 2011 5:32 AM

as rx'd splitting burpees(25/25) with box jumps

54:15

good sweaty workout.

Comment #146 - Posted by: Bells 38/195 at June 13, 2011 5:37 AM

Rxd - 63:00

Comment #147 - Posted by: Alan M/45/180# at June 13, 2011 5:41 AM

jt
As rx'd 54:39
cs

bt:
As rx'd 58:18

Comment #148 - Posted by: jtoops m/27/208 at June 13, 2011 5:50 AM

59:54 subbed 75# ohsq for box jumps (calf injury)

Comment #149 - Posted by: ggf at June 13, 2011 6:24 AM

M/39/190/5-10

“Small”

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

When LTC and I saw this one and the times associated from the web page we both
said the same thing...
"This is going to suck!"

We planned to scale this WOD in half when we heard that the other folks had already done RXd at 0600 this morning. Well...can't punk out now,
rats!.

Thankfully we had a reliable benchmark with LT Corbin posting a time in the 53
min category, so we both figure aiming to break an hour is a good target.
Doing the pre-wod planning on splits I figured if the average split was about
4 1/2 min each segment, that would hit at 54 min. So that was the goal.

While walking over the conversation went something like this:

"So Dave, with a longer run and a row, that is two of your better strengths
there."
"Really?"
"Yes, as a guy who rowed 10k a day in Afghanistan and having run 800's in high
school on your MD State Championship relay, this are two good ones for you.
Heck if there were kettle bells and wall balls this would be your perfect
workout, but as it is, there are no DU and no PU, so to be honest, this could
be a really good day for you."
"Really?"
"Yes, and not to put too fine a point on this, but if you are ever going to
have a chance beat LT Corbin in a WOD, this might be your best chance?"
"Really?"
"Yes, the only time I ever beat LT Corbin is if it is something that is 40 min
or more with lots of PU and no big heavy weights, everything else he beats me
unless he is having a really bad day. Which can happen, but not that often.
So with two strengths of yours, no kryptonite issues and a long chipper,
brother you had better go hard because I doubt you will ever get a row, a long
run, a KB, and wall ball WOD in your lifetime. If you are ever going to have
a chance to beat LT Corbin, you had better make it today."
"Really?"
"Yes, enough of this 'I am running my own race' crap! Now is the time, either
get it done today, or go for a jog or something else because if you come in at
53:30, you are going beat yourself up for weeks, and I will probably have to
shoot you to put you out of your misery, and stop the whining. Dave...no
shit, you have got to give this all you have and I don't care if you can't
walk tomorrow, if you pull this off, you will earn, for one day, the moniker,
Super Dave."
"Really?"
"Yes, Really."

So with no warm up, off we went. The LTC was to go first but he deferred.
When I asked why,
"My HR is jacked to 107 and I am not even moving, the adrenaline is already
kicking in, I need to relax a little, you go first."
"Really Dave?"
"Really."

The LTC moved solidly through the first round with a 15:30 split.
The second rnd came in at a 18:30, which is 34:00.
The third and final round came in at 18.26. The final time of 52:26.

As the LTC lay sprawled out on the walkway after finishing the last 800, I
asked him how he felt.
The answer, "Near ..... (pant).....(pant).... Death!"
"Yes but how do you feel?"
"Like .... a...... winner..."
"Really? You look like you are going to throw up and piss yourself all at the
same time. Are you really sure?"
"Really."


And there you have it, how the LTC finally scored a great time and beat LT
Corbin. All it took, was all he had, and we would not have had it any other
way. Way to go "Super Dave".


CDR Splits
Row 1000 meters:4.07 at 62%/ 5.08 at 73%/ 4.47 at 75%
50 Burpees:3.19 at 73%/4.11 at 75%/ 4.00 at 79%
50 Box jumps, 24″ box (games standard, both feet on, stand up right, then I
would step down):
3.57 at 75%/3.40 at 78%/ 3.51 at 81%
Run 800 meters: 4.30 at 74%/ 4.33 at 78%/ 3.50 at 82%
= 49.58 at 75% HR
Cal = 1023

Comment #150 - Posted by: Matt A at June 13, 2011 7:27 AM

I served with Marc on my team. He was a great guy. Recovering from shoulder surgery so cannot do the workout, but I know many people suffered through it and thanks. Love u brother

Comment #151 - Posted by: Josh at June 13, 2011 9:20 AM

54:36

Comment #152 - Posted by: koerner at June 13, 2011 9:41 AM

Miss you brother.
Thanks to everyone for sweating on Marc's behalf.
If you feel alright tomorrow...try "DT".

Comment #153 - Posted by: Blayne at June 13, 2011 10:01 AM

2 rounds

500 Meter Run
30 Burpees
30 Box Jumps
1/2 Mile run
23:18
Great Workout

Comment #154 - Posted by: dyagg at June 13, 2011 10:05 AM

61:09 as RX'ed

Thank you for your sacrifice, Staff Sargeant Small.

Comment #155 - Posted by: Chad at June 13, 2011 11:08 AM

M/30/178/88kg

That was a genuinely unpleasant WOD! The third round of burpees almost broke me. 3:30, 3:45 and 3:58 for the row splits but the burpees slowed down the overall time.

rx'd 46:20

Comment #156 - Posted by: Roly B at June 13, 2011 11:12 AM

4 small steps

47:58 (fooked!)

Comment #157 - Posted by: Jack - Hitchin at June 13, 2011 11:17 AM

Amazing workout.
RIP

46:15 as Rx'd

Comment #158 - Posted by: AJ - London at June 13, 2011 11:21 AM

31:15
1/2 everything...still recovering from strep
sdhp for row

Comment #159 - Posted by: Matthew m/31/6'2"/175 at June 13, 2011 12:15 PM

52:27 Rx

Comment #160 - Posted by: GAC - M/28/6'4/185 at June 13, 2011 12:23 PM

Nothing "Small" about the staff sargeant's service & sacrifice or this WOD! Pulled a Lebron on this one: quit just before the end. :-))
2 rounds plus 1000 meter row on 3rd @ 45:15.
40/M/6'/180

Comment #161 - Posted by: Norm3 at June 13, 2011 12:35 PM

m/39/192

as rx'd 58:00

Comment #162 - Posted by: Patrick at June 13, 2011 12:38 PM

M/65/183-"Small"
Three rounds (scaled to one) for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
38:58 (Temp 93 deg F)
In the words of Danny Glover-"I think I'm getting too old for this %$#@.

Comment #163 - Posted by: peejay2 at June 13, 2011 12:45 PM

69:08, 39/M/213# as rx'd Buck Furpees, those things suck!! As always Hero WODs are the best!!

Comment #164 - Posted by: BCoble at June 13, 2011 12:56 PM

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters (treadmill at 4 incline)

WOW!! didn't expect the time to keep moving like that. completely whipped after this one. but as rx'd and feel good my time is competitive..

58:43

Comment #165 - Posted by: kevin s/ 74"/204/37yo/SJAFB at June 13, 2011 1:32 PM

F/41/5'4"/117
46:53
-first round box jump was 24", second two rounds at 18".
-blister on right heel after, not sure why. Annoying.

Comment #166 - Posted by: Heather Szabo at June 13, 2011 1:34 PM

55:05

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

Comment #167 - Posted by: mark nash at June 13, 2011 1:43 PM

Rx'd 48:50 my goal was under fifty pretty pumped about my time! m/19/6'2"/175

Comment #168 - Posted by: Nick Smith at June 13, 2011 1:56 PM

A legendary workout. I think with the unfortunate necessity for these HERO WODs, a new HERO needs to be born and that HERO will be LEGENDARY as this HERO is!

There are only two workouts that I've been a part of that had the overall suckage of this one and those are Murph(Lengendary) and Eva(Lengendary).

Without a rower I had to substitute SDHPs so that made it a little different, but the end result I'm sure was the same, total annihilation!

Comment #169 - Posted by: mfgilbert at June 13, 2011 2:14 PM

55:00

Comment #170 - Posted by: JFA at June 13, 2011 3:07 PM

M/age 40/82 kg

Boxjumps 20 inch

Rx'd. 41:41

Killer workout

Comment #171 - Posted by: Sigurbjorn at June 13, 2011 3:37 PM

Late entry post from make-up 110613

55:06 Rx'd.

RIP

Comment #172 - Posted by: james.patrick [M/49/66"/135] at June 13, 2011 3:41 PM

Had to sub SDHP for 100. Ugh. Did 2 rounds at work. 36:40. A doozy

Comment #173 - Posted by: Jef at June 13, 2011 5:03 PM

46:25.

As rx'd except box jumps not quite 24"

Comment #174 - Posted by: egan m/22/69/160 at June 13, 2011 5:09 PM

M/34/5'4"/143lbs
As RX'd plus some
Accidentally ran 1000 meters instead of 800. Apparently I can't read.
50:13

Comment #175 - Posted by: Matthew Burritt at June 13, 2011 5:14 PM

M/34/145lbs/5'5"

As rx'd
53:41

Comment #176 - Posted by: Brandon Burritt at June 13, 2011 5:24 PM

54:13 as rx'd.

Comment #177 - Posted by: therozfather. 31/M/194 at June 13, 2011 6:12 PM

1/3 "small" with two 2 1/2 kg iron plates "all the way" C.F.T. style. Afterwards... protein shake at Cafe de la Unión, and a coffee-chat with my old generous one.

Comment #178 - Posted by: Blas Raventos at June 13, 2011 6:20 PM

1/3 "small" with two 2 1/2 kg iron plates "all the way" C.F.T. style. Afterwards... protein shake at Cafe de la Unión, and a coffee-chat with my old generous one. 1/3 "small" with small plates C.F.T. Ç(Controlled Fatigue Training) style in 22:31

Comment #179 - Posted by: Blas Raventos at June 13, 2011 6:21 PM

56:06 as Rx'd. Had to take it easy on coming down from box jumps due to lack of right ACL. I'm just thankful I can do this workout. God bless, Smalls

Comment #180 - Posted by: SeanW m/33/215 at June 13, 2011 6:25 PM

43:40
49:15
As rxd
Great wod
Toughest hero wod I think
Rip

Comment #181 - Posted by: Aaron at June 13, 2011 6:36 PM

Complete Mon:

1/2: 3 rds:
50 47# fat bar sdlhp
25 21" box (wall) jumps
25 burpees
800 meter run

29 mintues

Laura f/48/5'7/150

Comment #182 - Posted by: power-girl at June 13, 2011 7:01 PM

Did one set plus rowing and 3 burpees before quiting like a B

Been taking a break due to left shoulder soreness and overall fatigue...trying to get back into it

Comment #183 - Posted by: Cleveland at June 13, 2011 7:11 PM

46:12 as rx'd.

M.37.175.5'10"

Comment #184 - Posted by: DomH at June 13, 2011 7:48 PM

As rx'd
56:02

Comment #185 - Posted by: Drew m/42/5'10"/164 at June 13, 2011 7:51 PM

51:40 as rx'd (20"box)

Comment #186 - Posted by: Aimee Lyons at June 13, 2011 8:10 PM

51:27 rxd

Sick workout!

Comment #187 - Posted by: Dana Siegfried at June 13, 2011 8:12 PM

m/42/5'7"/150

As Rx'd

54:20

800 meter runs were walks - still can't run, but for a hero workout, trying to do as Rx'd any way I can.

Comment #188 - Posted by: texinma at June 13, 2011 8:41 PM

Crazy tough for me. Sub'd row with SDHP , otherwise as Rx'd. 6'5" - 40 - M. Burpee's are my killler.

Comment #189 - Posted by: Rob at June 13, 2011 9:14 PM

24 / M / 5'9" / 135lbs

Wow, I felt sick from the beginning and quit after one round. Bad times.

25:30

Comment #190 - Posted by: BC at June 13, 2011 9:14 PM

Crazy tough for me. Sub'd row with SDHP , otherwise as Rx'd. 6'5" - 40 - M. Burpee's are my killler. 1:15:24

Comment #191 - Posted by: Rob at June 13, 2011 9:15 PM

SEMPER FI.

Comment #192 - Posted by: Todd at June 14, 2011 12:45 AM

as rx'd
64:21
m/36/230

Comment #193 - Posted by: Toby D at June 14, 2011 6:15 AM

46:38 as rx'd
held a solid pace through all three rounds

Comment #194 - Posted by: kfed at June 14, 2011 6:33 AM

1:30:05

Comment #195 - Posted by: myles456 at June 14, 2011 7:17 AM

1:35.09
Rx'd
Run outside in 101 degree heat in Arizona. Absolutely brutal. RIP Small, real hero.

Comment #196 - Posted by: Sagar at June 14, 2011 7:42 AM

as rx'd

1:13:15

Comment #197 - Posted by: brett_from_wylie at June 14, 2011 7:55 AM


56:16 as rx'd on 6/13
except did squating tuck jumps because no box over 12" was around thought that would be a little more comparable.

I am sooo...feeling it today!!

Comment #198 - Posted by: Lindzw at June 14, 2011 8:08 AM

M/51/153/1-1-06

Scaled to 30 Burpees/30 Box Jumps

51:11

Performed as all Heroes with a heavy heart and humble thanks.

Comment #199 - Posted by: bingo at June 14, 2011 8:12 AM

SGT Small, Amanda, thank you for your sacrifices. I hope our work brings you joy wherever you are.
45:20, RX

Comment #200 - Posted by: JS at June 14, 2011 9:18 AM

M/34/5'8"/175

48:17 Rx'd

Comment #201 - Posted by: Marco at June 14, 2011 9:21 AM

"Small"
62:25 Rxed. Had to transition from track to weight room to do burpees and box jumps. Had to move my box around twice (with 2x 45# plates on it, it is how I make the box high enough) because a maintenance crew was working in the area.

Comment #202 - Posted by: sdt at June 14, 2011 10:12 AM

49:05
As RX'd.
Did treadmill runs, so obviously it took my time down. Also, I PTed with my ROTC instructor before(cardio training).

Comment #203 - Posted by: Edwards M/14/5'11/158 at June 14, 2011 10:29 AM

39:30

Only time for two rounds - had to go to work

Comment #204 - Posted by: M/47/5'8/168 at June 14, 2011 10:30 AM

Rest in Peace Marc Small

Comment #205 - Posted by: wcm at June 14, 2011 11:30 AM

Only time for one round - had to go to work
Modified/Scaled
Power cleans 65Lbs for row
Burpees
Kettlebell swings 20 kilos for box jumps
1 minute Speed bag / 1 minute Heavy bag work for run
12:48
WOD every other day>Working swing shift
Except weekends
“RIP” SSG Marc Small
“De oppresso liber”
M/53/6’/210


Comment #206 - Posted by: Pete In Sun City at June 14, 2011 11:35 AM

49 / 183

I was off today! I had nothing. I'm disappointed in myself. Sorry I couldn't give a better effort but it was my best for today.

subbed 1000m row for the run.
only got 2 rounds
49:40

Comment #207 - Posted by: tom perry at June 14, 2011 11:58 AM

55:50.20" box.

Comment #208 - Posted by: hillmang at June 14, 2011 12:47 PM

2 rds + row & 20 burpees in 58 min

Comment #209 - Posted by: jh 43/210 at June 14, 2011 12:55 PM

"Small" - modified

Row 500 m
50 burpees
50 box jumps
run 400 m

TIME = 43:39

Great WOD!

Comment #210 - Posted by: AndreaM - F/22/5'7"/150 at June 14, 2011 1:50 PM

46:18 rx'd

Comment #211 - Posted by: Kiko M37/170/5'9" at June 14, 2011 3:40 PM

As rxd 50:05

Comment #212 - Posted by: Cnc at June 14, 2011 4:19 PM


68:33

subbed sdhp for row rest as rxed

Comment #213 - Posted by: Kevin McClellan 49/195 at June 14, 2011 5:11 PM

m/52/158
100 sdlhp
50 16" bench jumps
50 burpees
run 1/2 mile
100sdlhps
50 16" bench jumps
34 burpees
run 1/2 mile
time =52 min RIP Sergeant Small! only did 2 rounds

Comment #214 - Posted by: DAVID LINGLE at June 14, 2011 6:00 PM

RIP brother, from a 1st Bn, 3d SFG(A) vet.

De Oppresso Liber.

Comment #215 - Posted by: BobC at June 14, 2011 8:17 PM

45:52 RX. Our box CrossFit Nittany is very new but has a member who knew Sgt. Small very well growing up so we had 20 people finishing their second HERO WOD (Murph was first one). Most of them had no business doing a WOD like this without scaling but every single one of them finished even if it took over an hour. RIP.

Comment #216 - Posted by: Bryan St. Andrews at June 14, 2011 8:29 PM

Back at it after a week off for a mission trip.

800M,25 Burpees,25 Box Jumps (24"), and 50 Sitting Lat Pulls (20#)
400M Last 2 Rounds - Everything else the same

36:23

Comment #217 - Posted by: sblackburn 38/5'11"/203 at June 14, 2011 8:32 PM

first hero wod ever done, loved it
as rxd
54:01

f/42/5'2"/133

Comment #218 - Posted by: Karyn at June 14, 2011 8:57 PM

As rx'd
78:18

Comment #219 - Posted by: bill/52 yo/211/6' at June 14, 2011 9:41 PM

pretty much as rx'd (run was a bit shorter but had a hill)

1:04

Comment #220 - Posted by: AGL at June 14, 2011 10:36 PM

59:26
As Rx'd

Comment #221 - Posted by: Aaron at June 14, 2011 11:11 PM

did 3 rounds of:
100 jump ropes
10 burpees

7:18

Comment #222 - Posted by: Manchild at June 15, 2011 4:01 AM

M/42/180

2 rounds:

39:38

My sympathies to the Small family. I'm sorry for your loss.

More better faster

Comment #223 - Posted by: Marty at June 15, 2011 4:02 AM

m/26/6'/180

2 rounds 38:41 sub 18" bench (no box)
dnf round 3.

Comment #224 - Posted by: gonzales at June 15, 2011 5:38 AM

Been a slug and behind on work-outs so did this yesterday. Thought I'd pick one from the last couple of days. Saw this then saw the unit: 1/3 SFG(A). Couldn't pass or scale down, just sucked it up. Thought of SSG Small and the rest of the Desert Eagles. Completed it.

RIP.

Doc Keenan (1/3 SFG(A), 05-07)

"Pressure, Pursue, Punish"

Comment #225 - Posted by: Sean K. at June 15, 2011 6:02 AM

Rx'd - 50:46

Comment #226 - Posted by: Townsend m/28/5'8"/140 at June 15, 2011 6:48 AM

C-
44:54

Comment #227 - Posted by: Jeff & Charity @ CF Snohomish at June 15, 2011 11:00 AM

48:56

rxd

run on treadmill

got a throbing headache at the beginning of round 3. nice WOD.

Comment #228 - Posted by: Johannes Bjorkstrand at June 15, 2011 12:04 PM

49:56

Comment #229 - Posted by: Johannes Bjorkstrand at June 15, 2011 12:05 PM

m/40/76/210

1000m rows for runs

2 rounds 36:50

Comment #230 - Posted by: Chas at June 15, 2011 1:40 PM

41:44 @ home

Comment #231 - Posted by: JDisch at June 15, 2011 2:19 PM

53:04 rx

RIP SSgt Small

much love and respect to his fam

Comment #232 - Posted by: Raph at June 15, 2011 5:46 PM

48:45, 23" box, step downs, runs in alley behind Firehouse

Comment #233 - Posted by: Mad Max at June 15, 2011 7:19 PM

RIP soldier. Thank you for your brave service for our freedom. I will make a valiant effort to do this WOD in your honor....and from the looks of those times, I may be there a while!

Comment #234 - Posted by: diabla at June 15, 2011 7:36 PM

58:12
Died on the third round!

Comment #235 - Posted by: Erik Mortensen at June 15, 2011 10:12 PM

RIP SSgt...Major...USMC here...as RX...45:00

Comment #236 - Posted by: Don (Juggernaught72) Mathes (5'8", 202, 39) at June 16, 2011 5:04 AM

1:20 15 sec
wow!
RIP Ssgt Small

Comment #237 - Posted by: footdoc at June 16, 2011 7:16 AM

55:56
20" Box
Brutal WOD in honor of a fallen comrade. RIP.

Comment #238 - Posted by: Rob S. at June 16, 2011 10:59 AM

Scaled due to time constraints
3 rds
60 SDHP
25 24" box jumps
25 burpees
600 meter run

31:55

Goal was to break 30mins, oh well still a great workout!

M/45/6'4"/180

Comment #239 - Posted by: knodes at June 16, 2011 12:11 PM

as rx'd

57:13

rip marc!

Comment #240 - Posted by: al deezy m/34/150 at June 16, 2011 4:46 PM

43:38 RX'd

Comment #241 - Posted by: Paris.Little at June 16, 2011 5:21 PM

WOD:
3rds:
1000m row
50 burpees
50 box jumps @24"
1000m run

46:37
hard one

Comment #242 - Posted by: AJ m/27/185/177cm at June 16, 2011 6:59 PM

WOD:
3rds:
1000m row
50 burpees
50 box jumps @24"
1000m run

46:37
hard one

Comment #243 - Posted by: AJ m/27/185/177cm at June 16, 2011 6:59 PM

45:33 as RX'd

Comment #244 - Posted by: John Thomas at June 16, 2011 9:07 PM

Fear is only as deep as the mind allows.

I just wanted to say thanks to Staff SGT Small for his duty and honor that he gave for our country. I will never forget men like him who faced the lions and slayed them.

RIP my friend. God Bless.

Comment #245 - Posted by: Ken at June 17, 2011 11:04 AM

44:38

Comment #246 - Posted by: Kevin - m/39/6'/190 at June 17, 2011 4:15 PM

As Rx'd.
53:11


Mrs. Miyagi
As Rx'd.
54:26

Comment #247 - Posted by: Miyagi m/31/162.8# at June 17, 2011 5:02 PM

3 rds 500m row 25 burpees 25 30'' box jump 400m run

31:39

Comment #248 - Posted by: ecp2 at June 17, 2011 5:27 PM

WOD #110 - Yeow. Was hoping I could do this whole thing Rx'ed, but after my time in the first round, I figured two rounds of Rx would suffice. Well done all you Rx'ers. That's some serious work!

Greg A.'s warmup (no pullups/dips, DB full-range work instead)
WOD Time - 1:01:22

M/42/5'11"/258

Comment #249 - Posted by: Pat Overton at June 17, 2011 5:33 PM

as rx'd.

2 rounds + rowing 49:15
transition ~ 10:05
to finish 18:47

78:07
or
68:02 without break

had to break up since gym was closing, took time to pack etc. finished outside

Comment #250 - Posted by: Callum at June 17, 2011 5:48 PM

As rx´d

45:22

Comment #251 - Posted by: tanzenfranz . M/27/188kg/92cm at June 18, 2011 7:19 AM

52:14

Comment #252 - Posted by: Craig-Always Forward CrossFit at June 18, 2011 8:13 AM

3 Rounds
1000m Row
50/30/10 Burpee
50/30/10 Box Jump 24"
1/2 mile Treadmill 1% Grade

55:51

Comment #253 - Posted by: liam M/26/180# at June 18, 2011 1:43 PM

06/17/2011

sub'd a machine for half mile:

77:41

Comment #254 - Posted by: TommyKrackCorn at June 18, 2011 4:25 PM

As rxd, 48:49

Comment #255 - Posted by: Mad Max at June 18, 2011 7:28 PM

m/37/5'9/177
Just did some DU to warmup since could really warmup on first round of rowing.
54:49
Row not bad overall. Around 2:00 min/500 pace.
Burpees-need to go faster. Mostly 10's then 7's+3's. Tried to do short break between 7+3.
BJ not bad. Good consistency. Sets of 10. Good use of hips.
Took 1/2 lap or so to recover on runs then pretty good job w/hips. Need better mid foot strike.
Lost count on last BJ round. Did at least 50. May have done 60-65. Last 20 unbroken so you know you can push harder!

Comment #256 - Posted by: jrm at June 18, 2011 8:34 PM

RIP Staff Sergeant Small. God bless you.

WU
Small (25" step ups - Globo gym doesn't allow box jumps)
1:04:05
M/50/194#/72"

Comment #257 - Posted by: RB at June 19, 2011 11:32 AM

3 rounds:
25 SDHP, 35#
25 burpee
25 tuck jump
500m run

25:03
*stopped after 2 rounds because I was too tired to continue

Comment #258 - Posted by: Jason Hudson at June 19, 2011 11:42 AM

2 rds: 37:43

up there with Murph...very tough

Comment #259 - Posted by: MikeyPaul - M/29/5'8"/170 at June 19, 2011 7:16 PM

Coming off a back injury.

CFWU X 3

1 round:
25 SDHP, 45#
15 squat thrust
20 24" box jump
200M treadmill run

Finished up with mobility

Comment #260 - Posted by: Henry M at June 19, 2011 9:09 PM

77:02RX with a sprained ankle, that was awesome!

Comment #261 - Posted by: TJ at June 20, 2011 12:42 AM

Couldn't make gym time... Did 45 min P90X yoga @home. Need more of that in the CF downtime!

CF day 52

Comment #262 - Posted by: Sam J at June 20, 2011 6:23 AM

79:37

Comment #263 - Posted by: GU997 M/42/190/5'10" at June 20, 2011 11:44 AM

1 hr 10 min 49 seconds as rx'd

probably the hardes wod I've ever done as rx'd

Comment #264 - Posted by: benji at June 20, 2011 3:29 PM

Crossfit coffs coast 42.59 rx'd was a good 1 :)

Comment #265 - Posted by: Jack poultney at June 21, 2011 2:48 PM

did for you RIP this one whupped my ass

Comment #266 - Posted by: hunter at June 21, 2011 5:17 PM

When I complete any workout dedicated to the dedicated it is not an accomplishment, it's an honor. Thank you SSGT.

Comment #267 - Posted by: HM3 Jared Curry at June 22, 2011 3:54 PM

61:30
3RFT
sub 100 SDLHP 20k (part. 2x50)
50 burpees (part. 2x25)
50 box jumps 28" (part. 2x25)
t/m run 800m @ 3% 12.5kph
tough wod. aimed for 60 mins.

Comment #268 - Posted by: zenoperegrinus at June 23, 2011 7:03 AM

Spencer Munn from CrossFit Winston-Salem 41:31

Comment #269 - Posted by: munnybags at June 23, 2011 10:42 AM

58:20 min

Comment #270 - Posted by: CER - M/36/191/6' at June 24, 2011 10:47 AM

59:29 easy pace d/t old injuries.

If you read this head on over to http://www.smallstepsinspeech.org/

or http://www.facebook.com/pages/Small-Steps-in-Speech/105259259526383

...and give his fiancee some support. If a mod reads this, please put a link in the post up top, and another one next time this workout comes up.

Comment #271 - Posted by: Pär Larsson at June 24, 2011 3:12 PM

1 hour 17 seconds

Comment #272 - Posted by: Pacers at June 25, 2011 5:28 AM

46:19

M/24/215/6.4

Comment #273 - Posted by: Petr at June 25, 2011 10:18 AM

41:40 Rx...Reppin that CF Winston-Salem

Comment #274 - Posted by: Spencer Munn at June 27, 2011 9:51 AM

That was tough!

Subbed 100 SDLHP for row.

48:51mins

Comment #275 - Posted by: BarryT at June 27, 2011 5:21 PM

rx'd in 47:18 and first hero WOD done with outdoor run (vs. treadmill)...RIP, brother...I will keep hitting this WOD in your honor!

Comment #276 - Posted by: Darin P. St. George m/42/170 at June 29, 2011 10:24 AM

Argh.
"Small" as rx'd.
58:21, it was all going really well until round 3.

Comment #277 - Posted by: Harpo m/43/5'7"/145 at June 29, 2011 7:57 PM

59:42

Comment #278 - Posted by: chuck at July 1, 2011 4:49 AM

R.I.P. brother!

"In case of emergency take 18 Bravo's off chain"

Comment #279 - Posted by: CJackson at July 2, 2011 2:45 AM

6-16-11

100 45# sdhp for row
2 rds

35:20

Comment #280 - Posted by: bookworm at July 3, 2011 3:32 AM

58.11
100 sdhp's for rowing: last rd, cut in half reps except run

Comment #281 - Posted by: Faleep at July 20, 2011 6:47 AM

So since I didn't have rower I did:
3 rnds
run 1600 meters
50 burpees
50 box jumps
56:54

Comment #282 - Posted by: Keil at July 23, 2011 3:27 PM

did only burpees and run

33:36

Comment #283 - Posted by: Manchild at August 20, 2011 11:40 AM

55:10-RX...I was white as a ghost afterwards...lol.

Comment #284 - Posted by: victoria jimenez at August 25, 2011 10:18 PM

53:55 as rx'd

m/29y/5'10"/190lb

Comment #285 - Posted by: paul at September 9, 2011 10:48 AM

Looking forward to honoring your memory early tomorrow morning. RIP brother.

Comment #286 - Posted by: Jay at September 10, 2011 7:55 PM

As Rxd: 50:20. Need to work my burpees and box jumps...

Comment #287 - Posted by: AndersB at September 11, 2011 1:34 PM

CFWUx1
17:24

Mitch: 17:00

Comment #288 - Posted by: Doug at September 23, 2011 11:41 AM

RX 54:37


This was rough. I kept this site up with his pic to push harder through this. Rest in peace! Thank you for your service, to all of our fellow fallen ...you are the true heroes.

Comment #289 - Posted by: Carol Burns at February 10, 2012 11:27 AM

59:30 - that was wicked. Thanks for all you did.

Comment #290 - Posted by: Jason at May 28, 2012 1:38 PM

RX'D 43.10

RIP GOD BLESS

Comment #291 - Posted by: ERIKA uk at June 27, 2012 11:16 AM

RX 46:27

Comment #292 - Posted by: Jordan at June 28, 2012 5:53 AM

His father, Murray, trains at my CrossFit Box (CrossFit Pneuma in Mechanicsburg, Pa.) and August 10, 2013 Murray is taking part in a GORUCK Challenge with myself and 33 other teammates in Harrisburg, Pa. The USA Flag we will carry for our 8-10 hour adventure is Marc's team flag that was presented to Murray at his sons funeral. It gives me chills! This was Murray's wish! RIP Marc, the legacy of your team flag will be adding one more mission to the journal!

Comment #293 - Posted by: Andy at July 3, 2013 8:32 PM

38:45. Getting faster. RIP, De Opresso Liber.

Comment #294 - Posted by: Jim at September 8, 2013 8:51 PM

M/207

54:15

Comment #295 - Posted by: Jay cutler at December 16, 2013 6:14 AM

Recently did this workout in 50:42. Absolutely brutal but it keeps you going when you think of Sargeant Small and those like him who have sacrificed for us and continue to inspire us. Thats what a hero WOD is all about.
RIP

Comment #296 - Posted by: Matt at December 18, 2013 10:55 AM

hell of a workout for one hell of a guy. Miss you bro. Fatty 45:42

Comment #297 - Posted by: Jake at March 15, 2014 4:23 AM

40:06 RX'd. Really fun!

RIP.

Comment #298 - Posted by: Johan at May 3, 2014 5:14 AM

59:40 as rx'd
Semper, brother

Comment #299 - Posted by: John at May 29, 2014 4:13 AM
Post a comment






Remember personal info?