July 19, 2011

Tuesday 110719

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

TravisManionHero_th.jpg

Enlarge image

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Posted by Pukie at July 19, 2011 5:00 PM
Comments

Fair Winds and Following Seas 1st Lieutenant Manion

Comment #1 - Posted by: Moe at July 18, 2011 5:02 PM

To his family, I send prayers and thanks for their sons service.
To the workout, I say "ouch"!!!!!!!!

Comment #2 - Posted by: rodneyfulmer at July 18, 2011 5:06 PM

God bless you, Marine!

Comment #3 - Posted by: Skip Chase at July 18, 2011 5:11 PM

RIP Sir.. we got the watch!!!

Comment #4 - Posted by: matt at July 18, 2011 5:14 PM

RIP sir.

Comment #5 - Posted by: Taylor at July 18, 2011 5:15 PM

Squats in the last 4 WODs, legs are toast!

Ooh rah Manion.

Comment #6 - Posted by: Cory at July 18, 2011 5:31 PM

If not me, then who?

Semper Fi Travis.

Comment #7 - Posted by: Marine at July 18, 2011 5:37 PM

My best to Travis Manion's family. I will honor him by doing the wod dedicated to him in one of my future workouts.

Today I did my traditional birthday workout - which this year is the "Filty 53" to celebrate my 53rd birthday.
I did 53 reps of:
24" box jumps
jumping pullups
1 pood kettlebell swings
walking lunges
knees to elbows
45# push press
back extension
5 kg wallball
burpees
dbl unders
35:37

God bless you, Travis.

Comment #8 - Posted by: Carole F/53/5'6/133 at July 18, 2011 5:41 PM

More squats? My legs can't take any more. I almost fell down the stairs from my quads giving out. The rest of my body is fresh, I'll go beat on it instead.

Comment #9 - Posted by: Brian_M at July 18, 2011 5:43 PM

The mission continues. Will look into bringing the Heroes' Run to ACF this 9/11.

Travis was a model of character and courage and should inspire more than just a workout.

Comment #10 - Posted by: Brett at July 18, 2011 5:45 PM

A man of exemplary character...

http://www.forcerecon.com/1stLt-Travis-L-Manion.htm

Comment #11 - Posted by: Marine officer at July 18, 2011 6:00 PM

to learn more about travis and his foundation or to sign up for his 9/11 heroes run in 15 cities this year, go to

http://www.travismanion.com/

Comment #12 - Posted by: JB at July 18, 2011 6:01 PM

Semper Fidelis, Sir.

Comment #13 - Posted by: Michael W at July 18, 2011 6:14 PM

RIP Brother and Fair Winds and Following Seas.

Comment #14 - Posted by: Don Clarkson at July 18, 2011 6:14 PM

Fair winds and following seas on your journey, warrior!

Comment #15 - Posted by: Apolloswabbie 74 209 47yoa at July 18, 2011 6:19 PM

RIP: This looks killer.

Comment #16 - Posted by: Steven M. Platek at July 18, 2011 6:19 PM

I never got to meet Travis, but as a young Lt I drove to his family's home in PA to pickup his personal belongings that were placed in the barracks at TBS dedicated in his honor. I've since had the privilege since to get to know some of his friends and have been awed by the reverence with which people speak of him.

Thank you Travis, thank you Colonel Manion for your graciousness in easing the most difficult duty I've ever been assigned, and thank you CF for honoring him.

Semper Fi

Comment #17 - Posted by: GMS at July 18, 2011 6:20 PM

I went to High School with Travis and wrestled with him. He was an outstanding athlete winning national recognition. This is a good WOD for him.

Comment #18 - Posted by: Trevor at July 18, 2011 6:28 PM

a great athlete, a true warrior, a selfless Marine, a loyal friend, and a better person! We miss you brother. Fair winds and following seas.

Comment #19 - Posted by: Fern at July 18, 2011 6:40 PM

RIP. This one's for you, brother

Comment #20 - Posted by: Jamo at July 18, 2011 6:42 PM

OOHRAH Sir

Comment #21 - Posted by: Andy at July 18, 2011 6:47 PM

God bless the Manion family.

My one word reaction when I saw what tommorrow's wod consisted of: "F-ck."

Squat induced rhabdo be damned, I'm going to put everything I have into this one Mr. Manion, rest in peace sir.

Comment #22 - Posted by: John Thomas at July 18, 2011 6:49 PM

Is there a suitable substitute for the running? (like bike a 1/2 mile or something) I have a damn dislocated toe! Thanks

Comment #23 - Posted by: Kevin at July 18, 2011 6:54 PM

RIP.

Thoughts and prayers for family.

Comment #24 - Posted by: Moises Del Mar 166lb;1983 at July 18, 2011 7:10 PM

RIP LT.

Happy Birthday Carole
Great wod.

Laura

Comment #25 - Posted by: power-girl at July 18, 2011 7:30 PM

wow, that's 27,405lbs total weight, not to often you get to squat 13.5 tons. haha

Comment #26 - Posted by: Jason at July 18, 2011 7:35 PM

For all those interested in helping to further the memory of Travis Manion, please check out Bullets2Bandages.org.

I wrote a press release for these guys a few weeks back and I can say that they are also class acts. Manion graduated in good company and it makes me proud to serve my country alongside them.

Travis' foundation can also be found at travismanion.com.

And no, I don't receive anything from these plugs. I'm utilizing this opportunity to make you all aware of a great cause to honor the memory of an even greater man.

God bless.

Comment #27 - Posted by: James at July 18, 2011 7:40 PM

At least a 30 minute WOD I predict. Firerbreathers hmm maybe 21 minutes. Anything sub 20 seems superhuman, but Spealler will probably finish it in 15.

Comment #28 - Posted by: Daniel at July 18, 2011 8:26 PM

7rounds is hardcore! This one will burn!!

Comment #29 - Posted by: Jkel at July 18, 2011 8:30 PM

Sounds tough, i might need to get another tribal tattoo before i try this one out..

Comment #30 - Posted by: Eddie at July 18, 2011 8:37 PM

Semper Fi, brotha. You won't be forgotten.

Comment #31 - Posted by: Airbus at July 18, 2011 9:33 PM

I miss you, bud. Looking forward to the workout.

Comment #32 - Posted by: BURL at July 18, 2011 9:45 PM

Thank you Travis, for serving and giving the ultimate price to keep my family safe.

Comment #33 - Posted by: Dallas at July 18, 2011 9:45 PM

lame

Comment #34 - Posted by: smack at July 18, 2011 9:57 PM

RIP devil dog

Comment #35 - Posted by: Gar at July 18, 2011 10:29 PM

Thank you for your service. RIP. Condolences to family.

Comment #36 - Posted by: Ron at July 18, 2011 11:12 PM

1st Recon 88-92. Currently in Iraq. Swift Silent and Deadly Travis. I will give it all I have today.
Semper Fi

Comment #37 - Posted by: Paul G at July 18, 2011 11:18 PM

M/28/5'9/155
33:24

Subbed the 135 Lbs for 60 Kg. Cleaned bar from floor.
Traveling abroad for work, so hitting the local gym in the morning. One rack in the entire facility, I got setup, started the WOD on the treadmill. Two guys jump in to use the rack for barbell shrugs.

I miss my “garage” gym.

Comment #38 - Posted by: SP at July 18, 2011 11:44 PM

Just read Greitens book. The Mission does continue...God bless and semper fi LT. I'll do it up right for you tomorrow.

Comment #39 - Posted by: AC at July 19, 2011 12:28 AM

29/M/5'8.5"/155

Total time: 47:42
Sub 135 lb back squats with 85 lb back squats.

Comment #40 - Posted by: Christopher Brown at July 19, 2011 12:51 AM

Let us give a little work out pain for his sacrifice.

Comment #41 - Posted by: pd3635 at July 19, 2011 12:58 AM

36:23
sub'd row for run

Comment #42 - Posted by: TomO/44/M/200 at July 19, 2011 1:58 AM

Sub'd 135lb back squat with 115lb

44:45

I swear if I do one more squat my legs will crumble! Definitely gave this my all for my fellow warrior! RIP Travis you will definitely not be forgotten brother!

Comment #43 - Posted by: Fernando m/21/5'9/155 at July 19, 2011 2:12 AM

Thought you guys might find this article interesting.

http://fitness.mercola.com/sites/fitness/archive
/2011/07/19/7-benefits-of-exercise-and-why-weight-loss-isnt-one-of-them.aspx

I'm a crossfit newbie and really enjoying it.

Comment #44 - Posted by: Jay at July 19, 2011 2:38 AM

33:39
in your mind count them in 3's
far easier to digest

Comment #45 - Posted by: charbs 195/m/26 at July 19, 2011 3:27 AM

RIP buddy. With it or on it.

Comment #46 - Posted by: R.P. at July 19, 2011 3:57 AM

As Rx'd 37:43

Comment #47 - Posted by: Thatcher 44y/193#/70"/M at July 19, 2011 4:08 AM

My first CrossFit workout ever...

Thank you, Lt. for pushing me through it, for your service, and for our freedom!

Comment #48 - Posted by: BJN at July 19, 2011 4:11 AM

subbed 45 lbs.

29:13

Comment #49 - Posted by: Manchild at July 19, 2011 4:17 AM

M/29/5'11/189
my time: 51'09 as Rx'd
main that crushed my quads holy jeeze

RIP: "Manion" We got it from here Bud

Comment #50 - Posted by: Nick at July 19, 2011 4:37 AM

As RX'ed for my fellow Marine brother. 46:23

Rest in Peace Sir.

Comment #51 - Posted by: Jason S. at July 19, 2011 4:40 AM

http://www.cbsnews.com/stories/2010/10/04/eveningnews/main6927033.shtml

Comment #52 - Posted by: Stretch at July 19, 2011 4:42 AM

You will never be forgotten. Will be thinking of you during this WOD

Comment #53 - Posted by: Cpl Mancuso at July 19, 2011 5:23 AM

5 rounds as rxed: 20:15. RIP Marine.

End of week 1 getting back on the pony, feeling strong and fast again...just gotta get my lungs back.

Comment #54 - Posted by: Dave W 27 5'7" 180 at July 19, 2011 5:39 AM

God bless you 1st Lt. Manion. May your example and character inspire many who follow.

Comment #55 - Posted by: Jim 40/5'11"/165 at July 19, 2011 6:13 AM

6'/250/26 41:40

Comment #56 - Posted by: jake at July 19, 2011 6:21 AM

27/m/5'11"/215ish
DL 5/3/1
315x5
360x5
410x8
then Manion
32:16

RIP 1LT Manion..thank you for your service and sacrifice

Comment #57 - Posted by: Nickosaurus at July 19, 2011 6:30 AM

What a workout. Did a 5 mile hike on the beach a couple of hours before trying this. Only made 5 rounds. Legs were jello. M- 45 5'11" 192. Semper Fi Lt. We will always honor your sacrifice as well as those who came before you.

Comment #58 - Posted by: John at July 19, 2011 6:35 AM

Semper Fi, brother.
Let's get some, Devil Dogs!

Comment #59 - Posted by: ct at July 19, 2011 6:38 AM

34:20 Rx'd

* All but first round squats broken 10/10/9.

Comment #60 - Posted by: MarcusG 30 5'9" 157# at July 19, 2011 6:40 AM

All gave some, some gave all. Thanks for your sacrifice, Lt.

45:00 rx'd

Comment #61 - Posted by: Steve at July 19, 2011 6:46 AM

As rx´d on treadmill.

30:21

RIP

Comment #62 - Posted by: tanzenfranz . M/27/188kg/92cm at July 19, 2011 6:55 AM

As px'd, 33 minutes flat. Semper Fi!

Comment #63 - Posted by: Juggernaught (Maj Don Mathes USMC) M/39/197/5'8" at July 19, 2011 7:11 AM

Done as prescribed, this workout smashed me, but i expected nothing less!!!
It is and honour to do a workout in dedication to such warriors , before the WOD i take a moment to think of them and their family! like a prayer for me it creates the mood for the workout silence befor the storm, and this warrior will live on through my blood sweat and tears for that moment .it is the spirit that drives me. It would be fine by me if every CF WOD was a dedication it brings great reverence

Comment #64 - Posted by: harryhardface at July 19, 2011 7:12 AM

God bless the Manion family!

M/39/190/5'11"

Killer WOD.
Scaled to 95# on SQUATS
Running performed on treadmill.
Legs were shaking.

31:55

Comment #65 - Posted by: tuffnutt at July 19, 2011 7:14 AM

GO TEAM TRAVIS!!!!!!!

Comment #66 - Posted by: AJ at July 19, 2011 7:21 AM

21:28 as rx'd, kept my goal pace for the runs( under 90), need to set my sights higher next time.

Comment #67 - Posted by: Aaron (M/25/5'8''/180) at July 19, 2011 7:22 AM

Gonna scale big time on squats.
RIP you have done more than your fair share!

Comment #68 - Posted by: Angiestone 49 f/115/53" at July 19, 2011 7:25 AM

26:04 as rx'd

Ran over distance by about 300m due to track setup. Could have pushed harder especially with the running. Seven rounds was daunting at first.

R.I.P. First Lt. Manion

Comment #69 - Posted by: Milo of Croton at July 19, 2011 7:30 AM

RIP First Lieutenant Travis Manion

As RX'd

43:40

Runs were 200m up a slow incline and 200m back down to the box. First and last set of squats were unbroken.

Comment #70 - Posted by: Gerard Dawson at July 19, 2011 7:55 AM

SWOD: 2RM box squat: 295# 2RM PR, 1RM PR for that matter. Felt super good, not even too slow really.

WOD: 37:05, subbed 135# box squats for back squat, did all squats unbroken and kept all runs to 9 mph on treadmill, had to wait for Agent J to get back from the run to start next round, so we didnt lose the rack.

RIP Travis

Comment #71 - Posted by: Curtis Warren at July 19, 2011 7:56 AM

m/40/6'3/265
as rx'd 45:52, slow but finished

Comment #72 - Posted by: mongo at July 19, 2011 8:09 AM

#62 jon
#63 tyler
#65 joey

You guys don't get it. Your thought processes may be flawed.

Comment #73 - Posted by: Grrreg/42/71"/190 at July 19, 2011 8:12 AM

In my garage box, included the warm-up my athletes say loudly "His name was Travis Manion" x5. All Heroes receive this honour.

37:16 Rx'd

RIP Hero

Comment #74 - Posted by: J.D. 30m/195/6'3 at July 19, 2011 8:14 AM

30:37 Rx'd

Comment #75 - Posted by: Noah pester at July 19, 2011 8:28 AM

As a fitness professional I can say that this WOD is not even close to sounding safe and reasonable...but I'm going to do it anyway. Definitely scaling the squats, though; I think 95 lbs sounds REASONABLE...

Comment #76 - Posted by: Terrell at July 19, 2011 8:28 AM

Rx'd: 39:41.

While this WOD seems extreme for someone used to bicep curls, its no more difficult than hiking mountains with a heavy pack. All the whiners can go do 3 sets of 10 on the sled tomorrow, I'l gladly squat again if it comes up.

Comment #77 - Posted by: joel at July 19, 2011 8:37 AM

From Spain,
RIP and Thank you Sir. Semper Fidelis

Comment #78 - Posted by: Castejon at July 19, 2011 8:38 AM

Great workout. Did as prescribed.
M/5'11''/170lbs
Time: 38.37

Comment #79 - Posted by: Adam at July 19, 2011 8:50 AM

2011-07-19: Scaled 95. 32:29. Rnds@3:55-5:13.

Comment #80 - Posted by: gs at July 19, 2011 8:53 AM

RIP Lt. Manion. An extreme WOD for an extreme warrior.

Sub'd 500m row for 400m run and scaled BS to 95#

32:27

Disappointed not to break 30 mins. Next time.

w/u - static neck-shoulder, cfwu x 1 (10's; 12 pullups), 200m row, 95# BS 1x7, 10K2E, 50 single unders

c/d - 4 pullups. Arms dead (from yesterday I assume). Walk dog.

May try 6x6 pullups later today to get to 50 for day...

Comment #81 - Posted by: matt h - m49 | 5;11" | 186bwt at July 19, 2011 9:04 AM

RIP MANION

M/31/6'3''/205#
as Rx'D
43:17

Seeing a lot of negativity in the posts today. constantly varied high intensity movement is what we are all about. this is just one variation. by the way it kicked my butt. regardless i finished as Rx'D and feel better for it. great wod

Comment #82 - Posted by: matt voelker at July 19, 2011 9:09 AM

#65 JoeyG - Feel free to delete the website from your favorites. They work for me and I would NEVER insult a hero WOD.

32:38 rx'd

Comment #83 - Posted by: mike at July 19, 2011 9:23 AM

m/46/5'11/165
29:50 scaled to 95# squats
should have gone up on weight
"Evil thrives when good men do nothing"
Thanks for doing, Manion.

Comment #84 - Posted by: Dave at July 19, 2011 9:31 AM

RIP Devil Dog!

Comment #85 - Posted by: Nick at July 19, 2011 9:37 AM

25:57 as rx'd

Rest in Peace Sir. Ooh-Rah

Comment #86 - Posted by: Clark at July 19, 2011 9:38 AM

45:50 22/5'11/240

The run was killing my back.

Comment #87 - Posted by: Jacob at July 19, 2011 9:38 AM

what a bad ass last name.

I <3 crossfit

Comment #88 - Posted by: spencerbrett at July 19, 2011 9:52 AM

OHS/DU, details there.

CFSB re-boot DL first. Topped out at 255# x 5.

Comment #89 - Posted by: bingo at July 19, 2011 9:53 AM

Got up early to do this one, as Rxd
31:58 secs.

#67 If you feel the WOD'S are dumb, why are you doing them? Why are you here? I suggest you go back to your little globo gym, do your typical 3 sets of 10 squats, do a little running on the treadmill and call it a day!

#78 Speaking from a professional fitness background myself, i would suggest that you keep in mind every person on this site are at diff. fitness levels, and diff. strength levels. Doing these sets with this many reps is high, however if someone is capable of doing it safely then go for it!...however as you know its about form also,so yeah i suggest if you cant do the 135#, scale the weight.

WAY TO MANY F@*!ING WHINERS ON THIS SITE!! GET TO WORK AND SHUT THE HELL UP!!

m/43/5'9"/205

Comment #90 - Posted by: kelvin Minefee at July 19, 2011 9:58 AM

Semper Fi Devil you will never be forgotten brother

Comment #91 - Posted by: Todd at July 19, 2011 10:00 AM

28/m/6'5"/244

28:08 as rx'd

Comment #92 - Posted by: Avn at July 19, 2011 10:13 AM

RX'd at 40:07. Tried to break 40 just didn't have it in the legs.

Comment #93 - Posted by: Sean waklee at July 19, 2011 10:16 AM

45:51

Comment #94 - Posted by: PaulDiane at July 19, 2011 10:18 AM

I'm walking like John Wayne after that one, pilgrim.

28:53 as RX'; squat sets unbroken: not fast but determined!

Comment #95 - Posted by: TRN III at July 19, 2011 10:19 AM

pack
29:25

Comment #96 - Posted by: cory at July 19, 2011 10:22 AM

44/5'6"/171
------
5x
400
90#x29 backsquats
18:52

thank you for your service and your sacrifice.

Comment #97 - Posted by: jon w at July 19, 2011 10:24 AM

26:47 bar taken from ground @ crossfit snohomish

Comment #98 - Posted by: JDisch at July 19, 2011 10:25 AM

75 lbs. for squats
37:48

Comment #99 - Posted by: thinlizzie at July 19, 2011 10:35 AM

38:40

used 75lbs for squats

Comment #100 - Posted by: em :) at July 19, 2011 10:36 AM

Semper Fi my fellow Marine! Through the Marine Corps you shall live forever.

Had to rx this one and it wasn't easy in 100+ degree weather.

rx'd at 33:24
NO SQUAT SETS BROKEN. DID PAUSE WITH WEIGHT ON SHOULDERS A COUPLE TIMES DURING EACH SET.

Comment #101 - Posted by: b hirt at July 19, 2011 10:36 AM

36:30. It was tough.

Comment #102 - Posted by: konya balazs at July 19, 2011 10:39 AM

RIP Travis Manion.

Made up yesterday's WOD today. Results posted there.

Comment #103 - Posted by: Kevin C. (M/52/5'11"/172) at July 19, 2011 10:44 AM

Was Manion a crossfitter? Just curious,

Comment #104 - Posted by: SJ at July 19, 2011 10:56 AM

as rx'd.

32:21

picked up bar from ground every set on track. storm hit in the middle of the wod and it definitely cost my friends and i a couple minutes, but it was short lived.

RIP

Comment #105 - Posted by: Kevin A. m/18/182/5'11 at July 19, 2011 11:08 AM

R.I.P. Travis.

To those still in harms way: Stay Safe!

Comment #106 - Posted by: Rod at July 19, 2011 11:11 AM

RX'ed 25:31

Comment #107 - Posted by: stryder9 M/37/5'8"/155# at July 19, 2011 11:15 AM

29:54
I gave it everything I had for you Travis. R.I.P. brother!!

m/37/6'1"/200

Comment #108 - Posted by: Rough Robbie at July 19, 2011 11:17 AM

I like the way his date of his death is memoralized in the WOD numbers. (4)00 meters, (29) squats, for (07) rounds. This workout will always remind me of the day this warrior gave his life for our country. Peace to you Lt. Manion.

Comment #109 - Posted by: shmrcksean at July 19, 2011 11:21 AM

f/41/178/5'11"

7 rounds of:
95# back squat - 29 reps
500m row

As an ex rower, it feels like cheating to do 400m rows... so I stuck with 500m. My time included taking Samantha (age 3) upstairs to go pee. Unfortunately, this required me to take off my shoes,(and put them on again after...) The rest in the middle of a set of squats was appreciated tho.

I will confess, I treated the rows as recovery for the next set of squats. Squats were unbroken but I did pause with the weight on my shoulders.

I did question the safeness of this workout and so far I feel good... tomorrow may be another story.

Rest in Peace Travis. I found the story at #52 especially touching. Nothing like having a cry for a lost life first thing in the morning.

Happy belated Birthday, Carole.

Comment #110 - Posted by: JuliePlatt at July 19, 2011 11:31 AM

Thank you shmrcksean for figuring out where those numbers came from. 29 seemed so random and 7 seemed like so many.

Just did the workout and posted my time (37:37) Details in the filter.

Comment #111 - Posted by: JuliePlatt at July 19, 2011 11:33 AM

RIP.
THE MARINE

We all came together, Both young and old. To fight for our freedom, To stand and be bold.

In the midst of all evil, We stand our ground, And we protect our country From all terror around.

Peace and not war, Is what some people say. But I'll give my life, So you can live the American way.

I give you the right To talk of your peace, To stand in your groups, And protest in our streets.

But still I fight on. I don't bitch, I don't whine. I'm just one of the men Who is doing your time.

I'm harder than nails, Stronger than any machine, I'm the immortal soldier, I'm a U.S. MARINE!

So stand in my shoes, And leave from your home. Fight for the people who hate you, With the protests they've shown.

Fight for the stranger, Fight for the young, So they all may have, The great freedom you've won.

Fight for the sick, Fight for the poor. Fight for the cripple, Who lives next door.

But when your time comes, Do what I've done. For if you stand up for freedom You'll stand when the fight's done.

Comment #112 - Posted by: Jared at July 19, 2011 11:37 AM

34.03

Comment #113 - Posted by: albino at July 19, 2011 11:39 AM

squat @50 kg

32:34

Comment #114 - Posted by: STEUINO at July 19, 2011 11:42 AM

As rx'd, 34:40.

Oh, my legs. This wasn't too unpleasant until the last round. It was hot out there today, though. Didn't push hard on the runs. Did all rounds of back squats 15-14 except for round 1 (unbroken) and round 3 (15-8-6). Breaking them into 3 sets seemed to just prolong the pain.

Comment #115 - Posted by: Mel/38m/5'10"/180 at July 19, 2011 11:46 AM

Scaled squats to 121 lbs:

5 rounds at 33:50, ran out of time, had to go to work.

RIP Marine.

Comment #116 - Posted by: james.patrick [M/49/66"/135] at July 19, 2011 11:47 AM

Tuesday 110719
"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

time 50:00 even

Man that was a good workout. Runs no stops. Slow but I did'nt walk.
Squats round 1 unbroken. Then broke after that, most were 10/10/9 but broke a few more in the middle. I took some huge breaks in the squat sets after round 3. I would get dizzy and want to throw up. Right arm and fingers got tingly. But I got through it.

God bless and keep you and your familly Mr. Manion. I did what I could to repay you. Rest easy.

Comment #117 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at July 19, 2011 11:50 AM

"Prime" 115# 59:30

Comment #118 - Posted by: ccraft at July 19, 2011 12:02 PM

Where do they get the numbers for these workouts? It seems so random. Is there a science to developing these WODs?

Comment #119 - Posted by: Andrew Hilovsky at July 19, 2011 12:04 PM

Just in case you've read this far into the comments and are thinking Manion's workout is lame...not so much for me...

The post-workout feeling Manion generates reminds me of the feeling I had after playing 30-60 minutes of hard, regional quality Ultimate Frisbee in my 20s-30s (often repeating the experience 5-6 times per weekend). An all-over muscular fatigue with a focus on leg-toastiness and an awareness I had just taxed many major muscle groups. Was often hard to get out of chairs after such a weekend, and hey look, it's hard to do so right now, 4 hours after Manion.

Reminds me that I may have a Crossfit-play-sports goal emerging: play high-level Masters Ultimate after I turn 50 this coming fall. Will see if legs cooperate on that one; I'm dead-sure, 4 months into CF, that my overall fitness will be just fine for the demands of Geezer Ultimate, and in fact, one of my training WODs for competing at that level will be Manion...

Comment #120 - Posted by: matt h - m49 | 5'11" | 185 bwt at July 19, 2011 12:09 PM

scaled down to 115lb for all rounds.

first 5 rounds: 36:18
after the last two rounds total time: 53:34

Comment #121 - Posted by: Saam at July 19, 2011 12:18 PM

@ #118, Andrew Hilovsky:

Manion was killed on 04/29/2007. The 400 meters is for April (fourth month of the year) , and the 29 reps is for the day in April when he passed.

Comment #122 - Posted by: Espinosa m/26/5'11"/165 at July 19, 2011 12:23 PM

Carole, that is a *rockin* birthday WOD. Inspirational, and what a time!

Comment #123 - Posted by: matt h - m49 | 5'11" | 185 bwt at July 19, 2011 12:23 PM

m/26/197/70''

30:57 rx

didnt start as hard as i should've. went 18 reps off of first run. every run after that had 20 or more reps. it was the remaining reps that hurt the most.

RIP hero.

Comment #124 - Posted by: gino at July 19, 2011 12:25 PM

Also, 7 rounds, because he died on the seventh year of this millennium.

Comment #125 - Posted by: Espinosa m/26/5'11"/165 at July 19, 2011 12:25 PM

Squat 140#

23:03

Comment #126 - Posted by: St8deke 29/m/248 at July 19, 2011 12:30 PM

RIP Manion. Scaled the squats to 10 per round, 26:03.

Comment #127 - Posted by: Kamper M/47/200/74" at July 19, 2011 12:37 PM

43/m/176cm/73kg

Seven rounds for time of:
Run 400 meters
30 Box jumps, 30 inch box

28:14

3:31, 4:06, 4:19, 4:06, 4:16, 4:05, 3:51

No chance to run and lift weights outside. Sub'd box jumps games standard, with dead stop upright standing on top.

With the games coming up in less than two weeks, I wonder if games athletes can fully recover from 203 back squats @ 135 pounds within the remaining time.

Comment #128 - Posted by: Memuc at July 19, 2011 12:41 PM

24:27 as Rx'd

Comment #129 - Posted by: Jamo at July 19, 2011 12:57 PM

m/31/175/5'7"

as RX'd 47:52

Had trouble going up and down the stairs for about an hour after the workout. RIP Manion. I was thinking of you when I was pushing through this one.

Comment #130 - Posted by: Mark S. at July 19, 2011 1:02 PM

48:46 (60lbs)

Comment #131 - Posted by: ewizzle at July 19, 2011 1:02 PM

51/m/5'7"/192#
1st time doing one of the WOD's
round one 135# as prescribed couldn't wlak right barely could jog. Rounds 2-5 scaled back to 135# 10 squats, 400 meters, attempted 6 round 2 squats and said Uncle. 22:09
I hope I can walk tomorrow!


Thank you for my freedom soldier!!

Comment #132 - Posted by: Bruce at July 19, 2011 1:02 PM

59:00 against my other nemesis squats. Ugh.
RIP, sir.

Comment #133 - Posted by: Chad at July 19, 2011 1:04 PM

If not me then who?

25:50 as rx'd

This one is for you...

Comment #134 - Posted by: Sean at July 19, 2011 1:08 PM

M age 54- 5' 8" - 185#
58:47 - 7 rounds as Rx assumed 6 blocks outside the gym was around 400 meters. All squat sets broken into 10-10-9 . Did squats inside - left building ran 6 blocks- repeat. 116 degree heat index- a smoker here in central Illinois. 95 degree temps with 63% humidity and 81 degree dewpoint. My legs are smoked after 8 sets of OHS yesterday. Felt like " the box" on the north Kaibab trail at the grand canyon out there- except with humidity !

Comment #135 - Posted by: Mike at July 19, 2011 1:12 PM

95lb squat

35:13

Comment #136 - Posted by: James M/28/5'7"/155 at July 19, 2011 1:25 PM

I gave it my all mr. puckie came and visited me after round four, but I finished. I love the hero workouts. RIP

Comment #137 - Posted by: Keith at July 19, 2011 1:26 PM

First time I nailed a WOD like a champion.

32 min flat as Rx'd.

First day in my new Vibram 5finger shoes

6'2/260/M/26

Comment #138 - Posted by: Dr. Huge Loooch at July 19, 2011 1:28 PM

36:11 @ 75lbs

Comment #139 - Posted by: brittk at July 19, 2011 1:30 PM

Semper Fi

Comment #140 - Posted by: Tyler at July 19, 2011 1:35 PM

36:37 rx'd

Comment #141 - Posted by: B-Mo M/33/6'/193 at July 19, 2011 1:40 PM

Subbed 100m swim, and 100lb front squat

48:35

RIP

Comment #142 - Posted by: jro m/33/5'9" 155 at July 19, 2011 1:40 PM

Wanted to complete this hero WOD on the beach so I used my 12kg kb. I held the weight behind my neck like I would for a normal back squat.

All runs on sand (mostly wet sand), approx 400M or more. All back squats unbroken.

26:49

Comment #143 - Posted by: Sarah (23/124/5'4") at July 19, 2011 1:56 PM

38yo/M/210lb
32:31 rx'd
Made sure my squats never got shallow. Kept my hips below the top of the knee. We owe this workout our best.

Comment #144 - Posted by: Ted J. at July 19, 2011 2:00 PM

Anyone know why Pukie is posting the WODs now since the 3rd?

Comment #145 - Posted by: Cory at July 19, 2011 2:04 PM

www.travismanion.com

Comment #146 - Posted by: Gar at July 19, 2011 2:11 PM

36:21 as Rx.

Squat sets broken 10-10-9, runs slow and paced.

Comment #147 - Posted by: Sheldon N (M/34/6'/183) at July 19, 2011 2:18 PM

M/18/6'5"/204 lbs.

As rx'd 48:06

Comment #148 - Posted by: Fesser B. at July 19, 2011 2:28 PM

Warm up 800M

Subbed 95lbs 45:45

Total 3600M

Leggs are feelin squishy!

M 27 5/11 178


Comment #149 - Posted by: Samuel "slam" Powell at July 19, 2011 2:35 PM

f/26/5'7"/125 lbs

my current set of weights only goes to 40, so i subbed a half mile run for the 400 meters...

took 60:08, including a full 5 minutes after round six with my head in the kitchen sink. why i waited till it's 90 degrees outside to do this, i'll never know... is it bad to run with a hat full of ice?

Comment #150 - Posted by: jess h at July 19, 2011 2:36 PM

29:17 as Rx'd, used box for depth

Comment #151 - Posted by: Jette 42/M/5'11"/175 at July 19, 2011 2:40 PM

RIP Lt. Manion
Thank you for your service to this country and to the people of Iraq

M/47/6'/174

As rx'd 38:38

Comment #152 - Posted by: Jomo Frodo at July 19, 2011 2:41 PM

This man deserves better than this clusterfuck of a workout.

Comment #153 - Posted by: dave at July 19, 2011 2:44 PM

As rxd 21:25

Comment #154 - Posted by: Craig 30/6'6"/185 at July 19, 2011 2:59 PM

As rx'd: 42.08

@ Jared, # 112

Letter to a Marine from a Radical Crossfitter

We are all brothers, both young and old. To love is not easy, rebel and be bold.

Evil is evil, by whichever flag bound. When violence meets violence, terror abounds.

Justice not war, that's what I say. Keep your life, make love to your wife, and don't fall for propaganda today.

God gives me the right, to talk of Justice and Peace. They killed Jesus Christ, "cause he took to the streets.

Put down your gun and put down your bombs. For this you'll be praised by children and moms.

You're not immortal, please hear what I say: We all see our Judgement, everyone, every day.

I love you my brethren, no matter your opinion. For we are all sisters and brothers in my Father's dominion.

If you must fight, don't fight for me. Because I really don't believe the propaganda I see.

If you must fight, don't fight with guns. Fight with your choice and fight with your tongue.

My brother, my brother, Lo unto thee! They make brother fight brother, in the military.

Comment #155 - Posted by: Espinosa m/26/5'11"/165 at July 19, 2011 3:05 PM

Wow, this turned into the worst thing i ever did do.
Should have been running 10 x 400m instead, but this WOD looked like a great sub.
1st round "nemas problemas" as Rx´d no breaks good 400m pace.
2nd round "not that tough" 400m felt really long.
3rd round wobbly knees made me sidestep on the treadmill. Kaboom, one big pile on the floor.
Last 4 rounds 40kg squats and 1k pace on treadmill. Now the globo people definitely know i´m not fully sane. They just stared when i went and finished my WOD instead of making a quiet exit after the catastrophic failure.

38:43

RIP Travis manion

Comment #156 - Posted by: Meiksolo M35/ 84 kg/ 185cm at July 19, 2011 3:18 PM

Thank you Manion. I laid down what I could in your name.

I nearly died. 41:02

Loving this crossfit, coming from a bodybuilding/powerlifting regime.

Comment #157 - Posted by: "Teach" m/29/5'7"/212 at July 19, 2011 3:26 PM

Great WOD. Absolute crusher. Subbed 95# squats. 38:08.

Comment #158 - Posted by: ggf at July 19, 2011 3:31 PM

27:27
.25 warm up on treadmill
.25 jog at 5 on treadmil
25# bar squats - 15 reps
.25 jog at 5.2 on treadmill
25# bar squats - 15 reps
.25 jog at 5.3 on treadmill
25# bar squats - 15 reps
.25 jog at 5.4 on treadmill
25# bar squats - 15 reps
.25 jog t 5.5 on treadmill
25# bar squats - 15 reps

Comment #159 - Posted by: Chris Hirt at July 19, 2011 3:36 PM

OOOORAAHH! Great workout from a great Marine Warrior. Thanks to you we are free!!

This workout about broke me. Got 4 rounds - 29:45. 1 month of Crossfit and loving it.

Comment #160 - Posted by: Steve at July 19, 2011 3:39 PM

27/m/5'9"/170

28:19

Comment #161 - Posted by: CaryD at July 19, 2011 3:40 PM

this was rouuuuugh heres what I did today
Warm-up WOD (2 Rounds)
10 Man makers
20 Hollow rocks

Heavy
3x5 Squat Snatch

WOD (Main site WOD)
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat*, 29 reps

Endurance
10 100m Sprints

Comment #162 - Posted by: Cassidy at July 19, 2011 3:43 PM

I will gladly break my legs before substituting a hero WOD, quit bitching and get it done already !!!

Comment #163 - Posted by: LAVOIE at July 19, 2011 3:44 PM

m/220/36/72"

not as RX'ed, did three rounds of 400m runs and 29 back squats at 115#. All sets of squats broken.

17:28

Comment #164 - Posted by: j-seal at July 19, 2011 3:51 PM

Subbed: 89# squat for 135# squat.
Total time: 41:31

Go CrossFit!

Comment #165 - Posted by: portabella at July 19, 2011 4:00 PM

Ran 8 miles this morning. WOD as rx'd 30:55. Never met pukie before but nearly had the pleasure today. M/40/135

Comment #166 - Posted by: Kelly at July 19, 2011 4:02 PM

41/m/185
as rx'd

24:32

(1.75 miles 10:15 203 squats 14:17)

Comment #167 - Posted by: JackM at July 19, 2011 4:12 PM


35:37 my first WOD completion.

Semper Fi!

Comment #168 - Posted by: Geo at July 19, 2011 4:29 PM

RIP Manion, thought long and hard about your sacrifice while I busted through this one, as rx'd 36.26. Constantly varied functional movements done at High INTENSITY!

Comment #169 - Posted by: Devo m/38/6'2/215 at July 19, 2011 4:49 PM

4 rds. 400 m, 29 situps

16:07

Avg HR 161, peak 178, in extreme heat and humidity at Bahia Principe Tulum.

Thank you for your sacrifice Lieutenant Manion.

Comment #170 - Posted by: mas 54/M/155 at July 19, 2011 5:10 PM

40M/5'10"/170#

W/U: skipped.

As Rx: 27:15.

C/D: skipped.

Runs on outside road course (87F, 53% humidity, wearing VFF); rock bottom back squat.

Took a short nap when I got home from work and then jumped right into this one w/o a warm-up. The back squats were about as fast as I'll get them. The runs were way too slow - esp. the stair climbs into the non-AC'd inferno I call a gym. And while I'm being a cry baby, for some reason the webbing in my R-VFF kept jamming between my toes. :)

Done in your honor, Lt. Manion. RIP.

Comment #171 - Posted by: rjf (Since 07-20-07. WOD no. 1096) at July 19, 2011 5:13 PM

Rx'd 23:54

Comment #172 - Posted by: amped 37/M/195/6' at July 19, 2011 5:19 PM

First time posting on the MP in a while - been doing our own programming for quite some time. This was the hardest WOD we've done in over a year I think! Will be sore. Oh yes, will be sore!

38:01 as Rx'd

Runs were abyssmal as our little "hills" on the 400m proved too much to keep running constantly. Lotsa walking.

Comment #173 - Posted by: Mike Mc 33/5'9"/170# at July 19, 2011 5:19 PM

Lt. Manion, it is because of heroes like yourself that I feel a calling to serve this fine country as well. You are an inspiration to all.

23:38
Treadmills are less then Ideal for this wod.
M/5'9/185

Comment #174 - Posted by: Eric at July 19, 2011 5:23 PM

31:05 rx'd. should have pushed the squats, but paced it out since 7 rounds seemed like it would destroy me....
m/30/6'/235

Comment #175 - Posted by: jkel at July 19, 2011 5:32 PM

SnGDL: 255#x8, 275x6, 315x6(straps), 355x4(straps)
+wt dip: 55#x6, 70x6, 97x4, 106x4

HipEx: 4x15 holding 45#
+Ring Pushup: 15,15,13,11

KBS 3x21 with 1.5p

Comment #176 - Posted by: brian p m/34/5'8-1/2"/170 at July 19, 2011 5:36 PM

Semper Fi Devil Dog!!!

M/29/5'6"/175

As Rxd 41:12

Comment #177 - Posted by: Ross at July 19, 2011 5:43 PM

42:55 as rx'd

Great Wod. RIP Sir. May Peace be with your family and friends.

Comment #178 - Posted by: Ronnieboy at July 19, 2011 5:53 PM

CFWU(1 round only)

Runs treadmill at 2%. Squats as rx'd. Set up new barbell to do round 2 from the ground. Back to squat rack remainder. Squats were tough.

1H 50"

Hard work with gratitude.

Comment #179 - Posted by: Tim 34/5'10/165 at July 19, 2011 6:00 PM

27:12 Rx'd.

Semper Fi

Comment #180 - Posted by: Jake at July 19, 2011 6:04 PM

Ran on a 2% incline rest as recommended, 30.51

Comment #181 - Posted by: Chris Wheeler 48/m/236 at July 19, 2011 6:13 PM

32:11

Comment #182 - Posted by: GAC 28/m/6'4/190 at July 19, 2011 6:31 PM

M/33/195lbs

22m 12s all sets unbroken

Comment #183 - Posted by: LAVOIE at July 19, 2011 6:35 PM

m\43\72\180
CFWUx3
as rx'd (treadmill at 10 mph)
31:26

Comment #184 - Posted by: Derek at July 19, 2011 6:50 PM

58:18 as rx'd

m/29/6'1/195

My first WOD... destroyed my legs!

Comment #185 - Posted by: Mark at July 19, 2011 7:06 PM

F/41/5'6"/145

5 rounds

400m run
85# back squats, 19 reps

23:23

Comment #186 - Posted by: mom to five at July 19, 2011 7:28 PM

As rx'd 51:13.... Too BEAST!!!!

Comment #187 - Posted by: Mike Penny DC1 at July 19, 2011 7:40 PM

Not certain why people are complaining about this wod. It was just what a hero wod should be, devastatingly painful where only sheer determination will get you through. 36:04, rx, all squats unbroken a2g, all runs unfortunately slow

Comment #188 - Posted by: Alex K at July 19, 2011 7:45 PM

M/26/180/5'10"
As recomended- 26:30. Pretty pumped on that time

Comment #189 - Posted by: Eric bildfell at July 19, 2011 8:16 PM

36.02 as rxed

Comment #190 - Posted by: Kyle A. at July 19, 2011 8:50 PM

To the complainers. There are other places to go on the web where you may get support... Try T-nation or Rippetoe's forum. Why you feel you can say anything you like here is kinda ridiculous, if you really think about it...

Oh ya, if this programming shocks you, don't look at what the people at Crossfit 209 Sport are doing...

Comment #191 - Posted by: Ronnieboy at July 19, 2011 9:11 PM

scaled squats to 95lbs.
power snatched the bar for each set of squats. All sets unbroken.
The squats were hell.
31:56

Comment #192 - Posted by: BPemberton at July 19, 2011 9:23 PM

Travis was a bad ass. Great dude.

Comment #193 - Posted by: Luke at July 19, 2011 10:09 PM

As RX'd, 37:47... pure torture after the 1st round!

R.I.P. Sir

Comment #194 - Posted by: John Thomas at July 19, 2011 10:11 PM

I did 130 lb and I did all the 400s on a bike for a time of 19:34 is that good for a 17 year old?

Comment #195 - Posted by: Brandon at July 19, 2011 10:23 PM

33:17

Scaled the weight, ran 800 m instead of 400, did all 7 rounds... And it's my 4th time at cross fit. Ever.

It was an honor working out in you name, Travis

Comment #196 - Posted by: Kelly L. at July 19, 2011 10:25 PM

39:08, rxd

Comment #197 - Posted by: aermio m/32/5'7"/153 at July 19, 2011 11:26 PM

28 min 41 sec !

RIP !!!

Crossfit 13 , south of france :)

Comment #198 - Posted by: floriant at July 20, 2011 2:09 AM

38:43 as rxd...at 7,300ft (not an easy feet).

Proudly done in memory of Travis.

Comment #199 - Posted by: LCT at July 20, 2011 3:08 AM

30.20 rxd

Comment #200 - Posted by: Matt Swift at July 20, 2011 3:28 AM

30.20 rxd

Comment #201 - Posted by: Matt Swift at July 20, 2011 3:29 AM

M/38/195
As PX'ed:
R1-4:26
R2-4:35
R3-4:52
R4-5:00
R5-4:54
R6-4:56
R7-4:30
Total-33:15

Semper Fidelis, Lt Manion. That day is burned in memory, the tremendous effort of Fallujah surgical to save you, the emotions of your team as they waited. The Iraqis still spoke of you in reverence when I returned two years later to your old brigade. You are missed. Semper Fidelis to all of 2-1 MiTT.

Comment #202 - Posted by: ags at July 20, 2011 3:38 AM

17YO Kelly L.:
It does sound good. If anything I'd probably do a 3:1 ratio subbing bike for run (i.e. 400m run = 1200m bike) to get a little more comparable time.

"Good" is best measured against yourself. Keep a journal, record all your times and how you feel, etc. Then if/when the workout comes around again, go back and compare. Then you'll know if you're doing well.

Good luck and great job. Keep it up.

Comment #203 - Posted by: ags at July 20, 2011 3:44 AM

20 pound back squat
27:00

Comment #204 - Posted by: rox 45/5'4"/120 at July 20, 2011 4:40 AM

32.51 rxd
44yrs

Comment #205 - Posted by: Drew Griffith at July 20, 2011 4:40 AM

Thank you for your service Lt. Manion. God bless your family and the rest of the soldiers. Thank you all. Thank you to all the encouraging comments found here. The thought of Lt. Manion and the encouragment from you all helped me push through it.
40:50 w/ 95# back squat

Comment #206 - Posted by: Aaron L at July 20, 2011 5:24 AM

saving this for next week. I can't wait. Had to give a tribute to the warrior, and all like him.

Comment #207 - Posted by: andy M/46/5'7"/164 at July 20, 2011 5:42 AM

31:39

Comment #208 - Posted by: rowan at July 20, 2011 5:55 AM

115# back squat

44:30

Comment #209 - Posted by: Tjmahl/220/44yrs at July 20, 2011 7:40 AM

7 rounds
Run 400
Back squats 135#

Paul: 28:16
Gunnar: 32:19
Harold: completed 5 rounds

3 rounds for time
Waiter walk 100 yards 50#
30 back extensions
Waiter walk 100 yards 50#
30 GHDs
Chris: 18:27

Jen:
Deadlift x 5 with 60# chains
135, 163185,205, 225, 245(x3)
Immediately after set do 3 high box jumps 30inches

Jen&Adam
Team amanda
9-7-5 muscle ups and snatches (135#/95#)
13:04 (would have taken 1st in our region)

Jen&Nate
5 rounds
10 wallballs (Jen 20# ball to 10', Nate 39# ball to 11')
Prowler push
Partner completes round then other partner goes.
9:55

Shaun:
3 rounds
10-9-8-7-6-5-4-3-2-1
Pushups
Sits ups
Run 400
Modified to just situps on round two.
18:30.

Comment #210 - Posted by: jenniferw at July 20, 2011 7:56 AM

M/37/6'/202#

Did 7 rounds of Running but skipped the last round of squats. Scaled to 105# on squats since I have been off for a couple weeks. 28:01

Soooo sore today thank you very much

Comment #211 - Posted by: ErekG at July 20, 2011 8:22 AM

32:09 Rx'd after heavy squats. Probably won't be able to walk tomorrow haha.

Comment #212 - Posted by: petercomeau at July 20, 2011 8:23 AM

33:42 25 squats - 45lb bar

Comment #213 - Posted by: lis at July 20, 2011 8:25 AM

RIP BROTHER

Comment #214 - Posted by: carlox at July 20, 2011 8:33 AM

Im going to do this workout in the shadow of manion hall here at the basic school.

semper fi

Comment #215 - Posted by: matt at July 20, 2011 8:47 AM

male
82 kg
1,78m

time: 59:30h


this is gonna hurt for a couple days !!!!

Comment #216 - Posted by: Andrei Britto at July 20, 2011 10:00 AM

female
68 kg
1,69m

time: 54:00min

Comment #217 - Posted by: Michelle Oliveira - RJ, BRAZIL at July 20, 2011 10:09 AM

m/19/145
scaled to 115# other than that rx'd.
23:52
HRHS CROSSFIT SUPER-TEAM!

Comment #218 - Posted by: Dom D at July 20, 2011 10:13 AM

RIP Brother
34:20 as Rx'd
34 yr old Male, 6'1 200 lbs

Comment #219 - Posted by: Spelhaug52 at July 20, 2011 10:59 AM

30 yo female 166/5'7"
RX 24:07 :)

Comment #220 - Posted by: Jill West at July 20, 2011 11:13 AM

RIP Bro

26:18 Rx'd

Comment #221 - Posted by: Luke at July 20, 2011 11:21 AM

42:35 as Rx'd. I was SO DONE!!!

Comment #222 - Posted by: Edwin 28/M/68"/170 at July 20, 2011 11:37 AM

30 minutes
scaled to 85 pounds

Comment #223 - Posted by: cort at July 20, 2011 11:41 AM

5 Rounds
Jump Rope - 150 Jumps
65 Pound Back Squat - 29 Reps

15:30

Comment #224 - Posted by: Rggr at July 20, 2011 12:28 PM

Scaled to 5 rds:
200m run
45lb bar back squat, 15 reps

9:00

Comment #225 - Posted by: Roger M. M/35/175/66" at July 20, 2011 12:33 PM

40:xx 60# dbs, switched to air squats rd. 5 in order to finish.
Legs are still gone from last Friday

Comment #226 - Posted by: BTBG at July 20, 2011 1:02 PM

On vacation - subbed 5 rounds of:
50M Swim
25 Push-Ups

Time: 11:09

Comment #227 - Posted by: sblackburn 39/5'11"/202 at July 20, 2011 1:19 PM

m/27/205/5'10"
CF day 88

WU x 3
Lunge x 12 each leg
Shoulder circles
OH squat x 12
Situp x 12
Back ext x 12

WOD:
36:05
Sub'd first two rounds of squats were 155 lb deadlift (rack was taken)
Treadmill: 6.8 mph, 2%

RIP, Soldier.

Comment #228 - Posted by: Sam J at July 20, 2011 1:28 PM

M/65/188-"Manion" (Scaled)
Three of Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
24:33 94 deg F

Comment #229 - Posted by: peejay2 at July 20, 2011 2:05 PM

95x10 for back squats. Still going lite on squatting exercises due to back issues. Depth and form felt great!

34:47

Comment #230 - Posted by: JeremyJ at July 20, 2011 2:20 PM

Holy cow my legs are dead...

24/m/5'10/180 lbs

As RX'd: 31:24

Comment #231 - Posted by: Mike R at July 20, 2011 2:29 PM

f/34/142/5'1"

OMG!!!!

7 rounds

400 meter run
45 lb back squats 29 reps

30:19

Comment #232 - Posted by: sharlene raines at July 20, 2011 2:38 PM

26:32

m/24/6'/180

Great workout in memory of someone very deserving!

Comment #233 - Posted by: BradC at July 20, 2011 2:55 PM

27/M/70"/156 lbs

4 rounds as Rx'ed: 31:18. Done! No mas.

Comment #234 - Posted by: Will C. at July 20, 2011 3:05 PM

Thought about subbing down....until it crossed my mind that the troopers don't get much choice in subbing down the weight they carry, the hills they climb, or the risks they run...I entered the WOD determined to finish RX'd regardless of how long it took.

32:38

First three rounds unbroken, next four broke around 20 reps. Run slowed significantly by 4th round.

Great workout, thanks for the inspiration.

RIP Travis.

Comment #235 - Posted by: Tyler at July 20, 2011 3:09 PM

m/40//76/210

500m rows

39:50

Comment #236 - Posted by: Chas at July 20, 2011 3:30 PM

M38/6'1"/180#
34 min as rxd
All runs at 14 km/h on treadmill
Squats gamed as 11/9/9 each round
Mentally challenging

Comment #237 - Posted by: Justin Stewart at July 20, 2011 3:38 PM

32:30 Rx'd.

RIP 1stLt Manion

S/F!

Comment #238 - Posted by: Edward Slavis at July 20, 2011 4:23 PM

37:26

115 lbs

Comment #239 - Posted by: Raph at July 20, 2011 4:47 PM

With some interesting subs:

41:11

On vacation away from any sort of squattable weight, so I had my girlfriend, at ~100#, jump on my back and I squatted her. Did the runs outside with a loose approximation of 400m, but the first half was uphill so if I came up short I don't feel that bad. Sure didn't feel short.

Thanks to Manion for his service and sacrifice.

Comment #240 - Posted by: rb (m/34/5'8"/150) at July 20, 2011 5:34 PM

M/43/5'11"/185

7 rnds
400m run
Back squats (1st 2 rnds 30 @ 115#, last 5 rnds 29 @ 95#)

35:29

M/14

7 rnds
400m run
25 OHS with PVC bar

27:18

Comment #241 - Posted by: nutfam at July 20, 2011 5:37 PM

D
@ B6
tm @ 6.0
65# bs

415
833
1255
1740
2230
2710
3130

Comment #242 - Posted by: waderpro at July 20, 2011 5:57 PM

F/30/5'5.5/120

7 x 400m on treadmill + 25lbs back squats = 36:40

Lookin' forward to putting some weight on that bar!

Comment #243 - Posted by: HD at July 20, 2011 5:59 PM

In Maggie Valley NC
5 Rounds
400 M run
10 PushUps
15 20 LB Thrusters
Good Workout.

Comment #244 - Posted by: dyagg at July 20, 2011 6:21 PM

34:08 as rx'd

Comment #245 - Posted by: Moises Del Mar 166lb;1983 at July 20, 2011 7:21 PM

M/33/6'3"/200

Rx'd 31.20

Comment #246 - Posted by: Ben S at July 20, 2011 7:44 PM

30:25 scaled 95 lb back squat

Comment #247 - Posted by: Erik Mortensen at July 20, 2011 7:57 PM

C-
28min

Comment #248 - Posted by: Jeff & Charity @ CF Snohomish at July 20, 2011 8:01 PM

7 RDS for time
400 m run
95# back squats

39:58

Holy crap, that was tough.. Wanted to finish in 33 min but I'm just happy I finished as rx'd.

F/42/5'2"/134

Comment #249 - Posted by: Karyn S at July 20, 2011 8:12 PM

1:15:59

Comment #250 - Posted by: myles456 at July 20, 2011 8:21 PM

Scaled:
135# squats sets 29-13-10(x4)
Snatch to catch the bar (no squat rack) at 100 degrees in Yuma AZ

29:34 shoulda coulda rx'd it...

Comment #251 - Posted by: gerschey at July 20, 2011 9:34 PM

27:35 RX

Comment #252 - Posted by: Sammy J at July 20, 2011 11:31 PM

He was an exemplary Marine that lead by example just as all leaders should, but most fall short. He will be both remembered and honored by all.

Comment #253 - Posted by: Brandon W at July 21, 2011 4:16 AM

as rx'd: 39 min something
tough but enjoyable.

rip Travis Manion

Comment #254 - Posted by: ccfeldt at July 21, 2011 5:12 AM

33.36 with 95#

22/m/5'11"/171

Comment #255 - Posted by: Logan S at July 21, 2011 8:49 AM

Correction, 115#

22/m/5'11"/171

Comment #256 - Posted by: Logan S at July 21, 2011 8:50 AM

The Pack
5 rd's
65#

22:13

f/23/5'11/167

Comment #257 - Posted by: lindz at July 21, 2011 9:34 AM

changed WOD since squats are inside with track outside and contruction at our gym. Wouldve wasted a good 2 minutes running to the squat rack not knowing if available. sub'd squats with push-ups. Good burn.

24:35, then swam 250m.

Comment #258 - Posted by: K Stuessy/ 73"/203/SJAFB at July 21, 2011 9:45 AM

F/5'2/35

7 rounds
400 m run
29 Back Squats @ 75#
38:36

My butt is currently playing one heck of a drum solo!

Comment #259 - Posted by: Starr at July 21, 2011 10:28 AM

WOD #117 - Done on 7/21. Pretty happy with the results from this one. Not as good as I hoped, but better than I worried about. Addendum, I did not do this the day after the OHS/DU WOD (baseball practice on 7/20), and I did not do the previous two leg workouts so I agree that I was not nearly as fatigue as some of you guys. If you did all the previous main site workouts as Rx'ed, good on ya! One extra backsquat from my friend Jamie Stoddard, casualty of Afghanistan.

Greg A.'s warmup (no resistance, just limbering up)
7 rounds - 400m run, 135lb back squat, 29 reps
WOD Time - 46:04

M/42/5'11"/257

Comment #260 - Posted by: Pat Overton at July 21, 2011 10:55 AM

27:38

Comment #261 - Posted by: Kevin McClellan 49 195 at July 21, 2011 3:07 PM

RIP Marine and God Bless your family

Comment #262 - Posted by: Kevin McClellan at July 21, 2011 3:10 PM

As rx'd

34:17

Comment #263 - Posted by: David W at July 21, 2011 3:58 PM

First time! Coming on 30 really puts things in perspective, I can't keep doing the things I did when I was young. I was really inspired by the hot wife photo!

3 rounds, no weight: 20:15

I can only get better, and maybe my partner will put up a hot wife photo when we are married for 10 years!

Comment #264 - Posted by: Alexis in Wpg at July 21, 2011 4:16 PM

5 rds
400m run
135 lb squat, 20 reps

26:39

M/16/5'11'/181

Comment #265 - Posted by: Bailey at July 21, 2011 4:33 PM

M/51/155/1-1-06

Highly scaled
4 rounds
400M Run
45# Squat 29 Reps

Watched shadow move on sundial...

Comment #266 - Posted by: bingo at July 21, 2011 4:56 PM

two rounds only:
10:40

Comment #267 - Posted by: AGL at July 21, 2011 5:03 PM

9:54 (95lbs)

Comment #268 - Posted by: egan m/22/69/160 at July 21, 2011 7:44 PM

M/46/164

16:10 4-RFT, 21 reps

Comment #269 - Posted by: Gar at July 21, 2011 8:33 PM

m/33/205 Rx'd 36:00

Comment #270 - Posted by: Reb at July 22, 2011 7:05 AM

7/21...scaled to 200m & 115# (all reps 10/10/9)
Rds. 1-3: 17:20
About 6 min. break talking to neighbor
Rds. 4-5: 13:15
Skipped last two rds. since I totally botched this WOD.

Comment #271 - Posted by: Mike Scott M/44/5'10"/207 at July 22, 2011 11:59 AM

as rx'd

33:30
better than I thought but way tough. gonna hurt the hammies tomorrow

Comment #272 - Posted by: Bells 38/195 at July 22, 2011 12:49 PM

25 min. as prescribed

Comment #273 - Posted by: dan at July 22, 2011 10:31 PM

33:26 RX

Comment #274 - Posted by: White Knight M/32/5'10"/180 at July 22, 2011 11:20 PM

As rxd 39:39

Comment #275 - Posted by: joer at July 23, 2011 9:36 AM

M/48/242 pounds

Love this WOD! RIP Sir!

RX 25:42. Will repeat again!

Comment #276 - Posted by: Greybeard at July 23, 2011 10:15 AM

as rx'd
31:01

Comment #277 - Posted by: md at July 23, 2011 5:27 PM

modified due to time constraint
4 rnds, 1-95, 1-115, 2-135
~20 min
Biked to gym (~15 min each way)

Comment #278 - Posted by: BrianR M/49/6'2"/183 at July 24, 2011 8:16 AM

Jeff @ 2.0
Took bar from ground
32:42

Comment #279 - Posted by: Jeff & Charity @ CF Snohomish at July 24, 2011 8:32 AM

38/m/240
33'24" 75# squat
killer leg workout - cleaned bar from floor

Comment #280 - Posted by: longneck at July 24, 2011 11:29 AM

"Manion”
RIP Brother Semper Fidelis
1 Minute speed bag + 1 Minute Heavy bag for run
100# Sandbag squat complex for back squats
24:46
Shift change next to no sleep, yea! Day shift
M/53/6’/210

Comment #281 - Posted by: Pete In Sun City at July 24, 2011 4:30 PM

As RX'd: 55:40
Thank you, Travis.

Comment #282 - Posted by: anjmae at July 24, 2011 9:27 PM

40kg back squat - ran at 12.5kph on treadmill

34:00

Comment #283 - Posted by: Jack - Hitchin at July 25, 2011 9:08 AM

Only did 5 rds.
Run 400m
75lb back squat, 29 reps

29:30

m/45/6'4/180

Comment #284 - Posted by: knodes at July 25, 2011 11:11 AM

As rx'd
Wow that was a lot of squats
203 of them to be exact!

M/34/150

49:57
Squats took me forever! Needed to break a lot
Mostly 8/8/8/5
Should be walking funny tomorrow!
Rip Manion!

Comment #285 - Posted by: al deezy at July 25, 2011 2:55 PM

10:50, modified to 3 rounds and 65# squats

Comment #286 - Posted by: Rob at July 25, 2011 4:51 PM

31:20
115# Back Squats

Comment #287 - Posted by: Edwards M/14/5'11/158 at July 25, 2011 6:19 PM

28.31 rxd

Comment #288 - Posted by: inez at July 26, 2011 1:33 AM

32:07 Rx

female, 29 yrs

Comment #289 - Posted by: Megan Norris at July 26, 2011 11:52 AM

scaled to 95#. 41:58

Comment #290 - Posted by: GU997 M/42/190/5'10" at July 26, 2011 5:42 PM

m/37/5'9/180
CFWU-2 @ Triangle. Shortcut due to length of WOD. Superman. Burgener. Row 500m.
35:25
Disapp w/pace of runs. Need to go faster earlier in each round. Squats broken into 3 rounds after first 2 - 12,10,7
Felt like I did decent job of staying on heels, using lumbar & getting good bounce at bottom & staying on o/s of feet.

Comment #291 - Posted by: jrm at July 26, 2011 6:03 PM

27:28 (5 rounds)
run 400 t/m @ 3% & 13.5kph
60k back sq, 30 (got carried away)
bk sq - r1x30,r2x30,r3x20,10,r4&5 brkn 10's)
great, exhausting wod - 7 rnds next time.

Comment #292 - Posted by: zenoperegrinus at July 27, 2011 4:13 AM

as rxed: 38:46

Comment #293 - Posted by: tum1 at July 27, 2011 5:37 AM

23:00
-ran 400m's each round and overheaded squatted 25 reps per round with 75 lbs.

Legs were sluggish by the end of this one, great workout!

Comment #294 - Posted by: Sheldon at July 27, 2011 9:22 AM

30 or so. 95#. 4 rnds. bike race in 2 days.

Comment #295 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at July 27, 2011 10:15 AM

40:28 finally measured 400M from the gym...it sucked...but it beats the tredmill

Comment #296 - Posted by: Pacers at July 27, 2011 10:15 AM

Manion
42:31
M/50/195#/72"
RIP 1stLT Manion. Thank you for your sacrifice. May God welcome you and comfort your family and friends.

Comment #297 - Posted by: RB at July 27, 2011 4:53 PM

WU
42:31
M/50/195#/72"
RIP 1stLT Manion. Thank you for your sacrifice. May God welcome you and comfort your family and friends.

Comment #298 - Posted by: RB at July 27, 2011 5:16 PM

Ran out of time. Did 3 rounds, 14:05. Best to Manion.

Comment #299 - Posted by: Andy 46/M/170/5'7" at July 28, 2011 11:12 AM

Just started doin WOD
M/18/5'11''/180
Subbed 420meter row for run
32:25

R.I.P. Marine

Comment #300 - Posted by: Coho at July 28, 2011 6:13 PM

Just started WOD's
M/18/5'11''/180
subbed 420 row for run

32:25

R.I.P. Marine

Comment #301 - Posted by: Coho at July 28, 2011 6:15 PM

As rx'ed (treadmill)

36:30

Squats were brutal, broken into two, then three sets.

Comment #302 - Posted by: tgremillion M/30/6'1/185 at July 29, 2011 8:42 AM

7 rnds. of 20 @ 135#
about 30 mins.
runs on treadmill

Comment #303 - Posted by: jef at July 30, 2011 4:15 PM

33:32
80lbs squats
treadmill run

Comment #304 - Posted by: Jason O'Dell at August 3, 2011 7:46 AM

As Rx'd: 38:58

Semper Fi

Comment #305 - Posted by: Dennis M/28/6'0/190 at August 4, 2011 2:47 AM

51/m/190

As Rx'd. 40:45
With all due respect to Lt. Manion.

Comment #306 - Posted by: denob at August 8, 2011 11:19 AM

18/240#/70"/M
Completed this work out in honor of Manion as prescribed in 29:52. Hoorah sir!!

Comment #307 - Posted by: John at August 14, 2011 12:43 PM

40:04 as rx

Comment #308 - Posted by: Keil at August 15, 2011 1:39 PM

Rx'ed 33:31

Comment #309 - Posted by: Quattlebaum, Jeff at August 19, 2011 7:53 AM

3 rds
26.27

Comment #310 - Posted by: Faleep at August 31, 2011 6:50 AM

CFWUx1
34:17

Matt:
34:01
10 BS per rnd (used RX weight, but could only get in 10 reps while I ran)

Comment #311 - Posted by: Doug at September 30, 2011 12:58 PM

As Rx'ed: 32:16

I'm a few months late, but I had to come back and do this one. RIP brother!

Comment #312 - Posted by: JC/M/29/68/163 at October 21, 2011 4:22 AM

M/23/70"/186#

58:20 as Rx'd

RIP brotha

Comment #313 - Posted by: Bill Gibson at October 22, 2011 2:17 AM

36:45 as Rx'd (treadmill)

Comment #314 - Posted by: DT at November 11, 2011 11:05 AM

SF Brother

as rx'd 32:24

Comment #315 - Posted by: Adam M/29/6'/225 at February 11, 2012 8:15 AM

As Rx'd 40:54
Took some mental willpower to finish last 2 rounds

Comment #316 - Posted by: fathertyme 33/m/6'/170# at February 11, 2012 10:46 AM

Most often the fight is long, hard and requires that something from within to finish. Fitting tribute. Rest easy brother.
As Rx'd 38:22

Comment #317 - Posted by: Sean at September 2, 2012 6:50 AM

Completed today as WOD#1 of the day. 44:01Rx. Did with Noelle from Crossfit321. She completed it in 32:01Rx. We have the watch Lt.

Comment #318 - Posted by: Eric at September 6, 2012 3:29 PM

Kudos to the Houston Police Department Special Response Group that participated in the 9-1-1 Heroes Run at Ellington Field, Houston, Texas on September 8, 2012. God bless Travis Manion and his family.

Comment #319 - Posted by: JMcFarland at September 8, 2012 5:22 PM

Rip Manion!
Rx'd 37:07!

Comment #320 - Posted by: Stephanie Harris at September 19, 2012 7:28 PM

Rx'd 49:03. Going to feel this one for a while.

Didn't use a rack. sets of 10, 10, 9 for each round.

7 months since starting Crossfit.

M/42/5'8"/205lbs

Comment #321 - Posted by: Lee Perry at May 7, 2013 8:32 AM

zVHUeu Im obliged for the blog post.Really thank you! Keep writing.

Comment #322 - Posted by: global link building at November 14, 2013 4:23 PM

Over 2 years later I revisited this Hero's WOD...

As RX'ed: 29:48

Measured improvement, this stuff works!

Comment #323 - Posted by: JC/M/31/68"/165 at January 4, 2014 5:54 AM
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