August 12, 2011

Friday 110812

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post time to comments.

ChrisGathercoleHero_th.jpg

Enlarge image

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Posted by Pukie at August 12, 2011 5:00 PM
Comments

What's an appropriate sub for Ring push-ups?

Comment #1 - Posted by: Cbus A at August 11, 2011 5:02 PM

Push ups

Comment #2 - Posted by: David at August 11, 2011 5:06 PM

RIP brother!! NSDQ!!!! hitting it hard for you tomorrow

Comment #3 - Posted by: matt at August 11, 2011 5:06 PM

@ #1 Push-ups w hands on basketballs/soccer balls.

Comment #4 - Posted by: ENGLAND at August 11, 2011 5:08 PM

R.I.P.

Comment #5 - Posted by: R.A.F. 6'/35/180 at August 11, 2011 5:09 PM

110811 as Rx'ed

4 rounds + 400m + 3 deadlifts

deadlifts @ 225 lbs

Comment #6 - Posted by: Quinn McCutchen M/42/150/5'10" at August 11, 2011 5:18 PM

RIP brother.

RLTW.

Comment #7 - Posted by: Drew A. at August 11, 2011 5:21 PM

We write our own programming for our gym and rarely get to use a CFHQ wod on the same day it's posted, but this one couldn't be passed up. It will be our wod for friday at crossfitcentcom.com!

RIP

Comment #8 - Posted by: Andy at August 11, 2011 5:30 PM

Good WOD. Great Base. Great Unit. And I'm sure great person. Thanks Specialist. RANGERS UP.

Comment #9 - Posted by: bamf at August 11, 2011 5:36 PM

So #2 you're saying 26 push-ups would be an appropriate sub for 26 ring push-ups? I'd have to assume that there's probably a way of scaling the push-ups or adding weight or something that would make them comprable to doing them with rings because I can't imagine ring push-ups and regular push-ups are quite the same...?

Comment #10 - Posted by: Mike at August 11, 2011 5:36 PM

RLTW Brother...

Comment #11 - Posted by: Sean at August 11, 2011 5:36 PM

RIP.

Comment #12 - Posted by: Pat Sherwood at August 11, 2011 5:39 PM

Putting all I can in this WOD for you Gator. Fair winds and a welcome at the Gates. You are a hero that will not be forgotten.
RLTW

Comment #13 - Posted by: Brett Bartlett at August 11, 2011 5:43 PM

i do clapping pushups as a sub for rings

Comment #14 - Posted by: ryan at August 11, 2011 5:49 PM

Wouldn't handstand pushups be close to ring ones

Comment #15 - Posted by: Coho at August 11, 2011 5:52 PM

God bless Gator and the Rangers of D Company, 2nd Battalion, 75th Ranger Regiment. No better friends...and no worse enemies. RLTW.

Comment #16 - Posted by: Rob S at August 11, 2011 5:52 PM

try planche push ups for a sub

Comment #17 - Posted by: Kyle at August 11, 2011 5:52 PM

RLTW

Comment #18 - Posted by: Danny at August 11, 2011 5:55 PM

i'd say ENGLAND's is the best sub for ring push ups. both hands on one ball or one ball for each hand. be sure to elevate your feet.

Comment #19 - Posted by: aermio m/32/5'7"/150 at August 11, 2011 6:00 PM

One push up + One dip = one ring dip

Comment #20 - Posted by: jstick911 at August 11, 2011 6:17 PM

R I P Brother.

Comment #21 - Posted by: john at August 11, 2011 6:23 PM

Will SMASH this for gator. R.I.P.

Comment #22 - Posted by: jstick911 at August 11, 2011 6:26 PM

Same here. I've scratched my original
training plans and will do this WOD with
pride and fury just for Gator. RIP friend.

Comment #23 - Posted by: Pete at August 11, 2011 6:44 PM

Typically what % is 185? I'm 55 and my 1rm is 195 so I'd like to scale appropriately. Should I target 70%?

Thanks

Comment #24 - Posted by: Marco at August 11, 2011 7:01 PM

#24 Marco
Do what is challenging enough to push you for 5 reps, this is upper body/lower body alternate so you are not exhausting the same muscle group consecutively. 70% of your 1 rm should be close I would think, as long as it makes you work hard to get the 5. Hope that helps.

Comment #25 - Posted by: Troy at August 11, 2011 7:17 PM

#24 Marco - Prilepin's Table (Google it if you don't know) is a great resource for determining a good weight. Based on your 1RM of 195, I would in fact scale it. 67-80% is the range I would work in.

Comment #26 - Posted by: Cbus A at August 11, 2011 7:22 PM

Thanks gator and his family. You gave it all.

Comment #27 - Posted by: Thrill at August 11, 2011 7:48 PM

I cannot describe in words how pumped I am to do this WOD... RIP Gator

Comment #28 - Posted by: Saam at August 11, 2011 7:55 PM

27:25
1 set: 5x135 lb front squat + 26 rpus
2 sets: 5x135 lb front squat + 20 rpus
5 sets: 5x135 lb front squat + 15 rpus

*ring push ups need work!

Comment #29 - Posted by: Erik Mortensen at August 11, 2011 8:35 PM

We will remember Gator

Comment #30 - Posted by: since 2009 nathan 32/5'9"/165lbs at August 11, 2011 9:07 PM

@ #1 Cbus

Another sub would be games standard hand release pushups.

Comment #31 - Posted by: Sheldon N (M/34/6'/183) at August 11, 2011 9:13 PM

RIP...RLTW

Comment #32 - Posted by: Nate at August 11, 2011 9:38 PM

R.I.P. your'e a hero.


Comment #33 - Posted by: duane at August 11, 2011 10:12 PM

As Rx'd: 32 mins 10 secs
I am not going to be able to move my arms tomorrow....

RIP Gator

Comment #34 - Posted by: Duncan at August 11, 2011 11:34 PM

Whats with #32 comment??

Comment #35 - Posted by: machine at August 12, 2011 12:10 AM

RIP Gator

29:10 as rx'd at JC...pushups were a lot harder than I expected

Comment #36 - Posted by: Cleveland at August 12, 2011 12:17 AM

RLTW, RIP see you at the ORP.

Comment #37 - Posted by: Cory at August 12, 2011 12:56 AM

M/26/5'7"/138

As Rx'd: 25:42

Finally got some rings!!!

Comment #38 - Posted by: Fidencio Hinojosa at August 12, 2011 1:00 AM

Always sad to see a fallen brother in arms, MAX EFFORT TODAY!

Comment #39 - Posted by: Matt at August 12, 2011 2:02 AM

Brand X 'Pack' WOD

5 rounds:
45kg Front Squat x 5
26 Pushups

20:20

Awesome workout!

Comment #40 - Posted by: Joshua Maher at August 12, 2011 2:28 AM

m/46/185

22:00

Comment #41 - Posted by: cosmo at August 12, 2011 2:28 AM

22:26
(Broke RPUs into 10-10-6)

Comment #42 - Posted by: Rob m/30/5'11"/180 at August 12, 2011 2:33 AM

Hero workouts seem to be a great reminder that my problems aren't as bad as they could be. I'm rocking this one for Gator!

Comment #43 - Posted by: Steve at August 12, 2011 2:38 AM

RIP brother. Sorry to hear we lost another soldier.

Comment #44 - Posted by: Scott Walker at August 12, 2011 2:42 AM

M / 31 / 5'10 / 88kg

As rx'd 15:01

Last workout before summer leave...I can now go home not being able to feel my arms! Last few sets were really tough.

Comment #45 - Posted by: Roly Brading at August 12, 2011 3:01 AM

RIP...First Cross fit work out! WOW!!KIcked my butt!! Time was 24:20 had to break the push up sets in two parts..

Comment #46 - Posted by: chris at August 12, 2011 3:09 AM

m/32/158

16m 30s
Did back squat instead of front (bit of wrist problem), and push-ups with feet on bench and hands on footballsized balls.

Comment #47 - Posted by: Gabriel at August 12, 2011 4:04 AM

43/m/6',218
sub med.ball push-ups (no rings)
27:30 workout brought pukie
RIP Ranger, RLTW!

Comment #48 - Posted by: Will H at August 12, 2011 4:16 AM

Timmy, please don't feed the troll. Larabuz's only motivation in writing arabic was to get a rise out of all the supporters of the military here.
It's a poor man's attempt at sounding like the Westboro baptist nutjobs. They go away when you pretend they don't exist.

Comment #49 - Posted by: jw at August 12, 2011 4:35 AM

Never Forget our Fallen.

RLTW!

Comment #50 - Posted by: Steve at August 12, 2011 4:43 AM

RIP Ranger! RLTW!

Comment #51 - Posted by: Frank Lugo at August 12, 2011 4:50 AM

scaled down the weight since I'm still getting used to crossfit. Squat weight was weak and I definitely should have done more. Also switched to regular pushups after two rounds of rings.

8 rounds, 135 squat.
16:17

Comment #52 - Posted by: Kyle O. at August 12, 2011 4:57 AM

25 flat (subbed push-ups to round dumbells)

Comment #53 - Posted by: Pers.Anton at August 12, 2011 5:13 AM

5 sets of :
Squats: 135-155-155-155-155lbs
Push-ups:20-15-10-15-10

.15 mile warm-up walk. 20 minutes

Second day of crossfit. I learned that you always write your workout down! I did only 5 reps instead of eight!

Comment #54 - Posted by: Steven at August 12, 2011 5:24 AM

5 rounds as rxed, 19:38

Did a bonus workout yesterday afternoon, 21/15/9 of 225lb deadlift and GHD...definitely hurt me today.

Comment #55 - Posted by: Dave W at August 12, 2011 5:27 AM

18:46 as rx'd Ring Pushups are BRUTAL.. RIP SOLDIER your deeds are not forgotten...

Comment #56 - Posted by: Mike M at August 12, 2011 5:28 AM

M/36/198/6`04

ran 2 miles to the gym

scaled the Squat to 110 lbs
did hands of the ground push ups

22:45

ran 2 looooong miles back home

Comment #57 - Posted by: john jaco at August 12, 2011 5:39 AM

As RX 18:59 Awesome WOD

Comment #58 - Posted by: SCOTTIE B at August 12, 2011 5:40 AM

24:47. All pushups were broken. All FS, except rpund 1 and 8 were broken.

Comment #59 - Posted by: Xman at August 12, 2011 5:44 AM

Forgot to say....

ring pushups >>> regular pushups

how have I avoided these until now?

Comment #60 - Posted by: Dave W at August 12, 2011 5:53 AM

Another sub for ring pushups- something I think was called "true pushups". Basically put your hands AND feet on raised objects like bricks/dumbbells/soup cans etc and lower yourself down as far as your range of motion allows. So you get the depth of a hand-release pushup but you are always supporting your weight.

Comment #61 - Posted by: NAMWIZ at August 12, 2011 6:15 AM

13:50 rx

That is a lot of ring push ups! Good workout and always a bittersweet feeling to focus on one of our warriors while enduring a minuscule amount of pain compared to their loss.

Comment #62 - Posted by: Joe Trinosky at August 12, 2011 6:29 AM

I'm grateful for the opportunity to do the WOD this morning (i.e. alive and well).

Time: 19.50. During pushups one arm elevated on a 3 inch box, then alternate halfway through.

Comment #63 - Posted by: pete at August 12, 2011 6:35 AM

M/23/6"1'/196lbs

23.09 as rx'd

Comment #64 - Posted by: Adam Russett at August 12, 2011 6:43 AM

My Web team did a presentation on the battle that this Ranger died in. http://www.army.mil/medalofhonor/petry/battlescape.html You can visit here to learn more about what happened that day.

Comment #65 - Posted by: Zack at August 12, 2011 6:51 AM

37:31
Front squats: 85 kg, 60 kg, 60 kg, 60 kg, 60 kg, 65 kg, 65 kg, 65 kg
This WOD was a tough one! Love it!

Comment #66 - Posted by: Tapio M at August 12, 2011 6:54 AM

31:40
Subbed back squats for front squats
Subbed PUs with feet on bench & hands grasping dumbbells on floor for RPUs (no rings)
M/19/6'1"/183lbs
Good WoD!
RIP Gator, Rangers Lead the Way.

Comment #67 - Posted by: Alex at August 12, 2011 6:59 AM

As rxd
25.27

Comment #68 - Posted by: Jonblaze at August 12, 2011 7:05 AM

Fallen but not forgotten -- Looking forward to rocking this out in true Army style. Soldier On!

Comment #69 - Posted by: gjpuhl at August 12, 2011 7:07 AM

REST IN PEACE brother. Heaven has another Angel.

Comment #70 - Posted by: Sumo at August 12, 2011 7:20 AM

27/m/5'11"/175
As rx'd
37:29

Comment #71 - Posted by: justaman - liberty, sc at August 12, 2011 7:22 AM

135lb Front Squat (my legs are stupid weak)

didn't have rings so just did regular pushups

17:14

Comment #72 - Posted by: Fernando m/21/5'9/155 at August 12, 2011 7:27 AM

Wod 2
4 rnds of
20 abmat situps
10 pullups.
4.16

Comment #73 - Posted by: Jonblaze at August 12, 2011 7:33 AM

22:00 Had to drop the weight to 135 after the 2nd Round but did the RPU RX'ed

Comment #74 - Posted by: SGT JP at August 12, 2011 7:37 AM

5 rounds for time of:
155 pound Front squat, 5 reps
26 Ring push-ups

20:05

Comment #75 - Posted by: Bells 38/195 at August 12, 2011 7:58 AM

18:44 Rx'd

* rings were appx. 5 inches from the ground, and feet were on a 45# bumper for ring push ups.

Comment #76 - Posted by: MarcusG 30 5'9" 155# at August 12, 2011 8:06 AM

jw,
Of course you're right. Usually leave that stuff alone, but it was before I had my coffee this morning.

Comment #77 - Posted by: Timmy at August 12, 2011 8:07 AM

8 Rounds:

165LB front squat 6 reps
27 Ring pushups

18:01

NSDQ..RIP Bro.

Comment #78 - Posted by: Angelq at August 12, 2011 8:10 AM

Rest in peace brother,

RLTW

Comment #79 - Posted by: Russell at August 12, 2011 8:14 AM

@ comment #35 - Posted by: machine

RLTW- Rangers Lead The Way.

Comment #80 - Posted by: ChrisJ at August 12, 2011 8:15 AM

8rds of:
5 FS @ 95lbs
15 ring pushups

25:20

Wod 2- 4rds of:
20 abmat situps
10 pullups

5:00

Comment #81 - Posted by: brittk at August 12, 2011 8:21 AM

M/33/6'3"/200

19:36 Rx'd.

Comment #82 - Posted by: Ben S at August 12, 2011 8:50 AM

As RX'd 38:30

Comment #83 - Posted by: Rhys at August 12, 2011 9:22 AM

Thanks for motivating us from the other side brother, RLTW.

All these heroes ask, living and deceased, is to never be forgotten. Let's do them one better, and make sure they are revered, and their sacrifices are commemorated. Next month is the 10th anniversary of the attack on the twin towers...what are you doing to remember those who died, and the Firemen, Policemen, Soldiers, Sailors, Airmen, and Marines, just like Gator, that have fallen since? We honor their actions to serve justice, and protect the innocent, and uphold and defend the constitution. If you are looking for some ideas...check out Team Red, White, and Blue at www.teamRWB.org, its what they do.

Comment #84 - Posted by: sam at August 12, 2011 9:30 AM

23:26 as Rx'd

My first spin with Ring Pushups, wow those are tough

Followed with 30 Toes to Bar and then did some DU practice (getting better)

Comment #85 - Posted by: Patch 24/M/6'0"/165 at August 12, 2011 9:32 AM

115 lbs DL and regular push-ups- 25:15

Comment #86 - Posted by: Thinlizzie at August 12, 2011 9:43 AM

Always a great WOD when it's for a hero. Gone but not forgotten. My group added one rep to each set to also remember the two fallen from the helo crash in Benning this week. NSDQ!

6 FS @ 135
27 Ring push ups
17:58

Comment #87 - Posted by: Justin at August 12, 2011 9:46 AM

RIP

Comment #88 - Posted by: rh at August 12, 2011 9:49 AM

R.I.P. Gator

26:42

155 lbs on FS (BW 133)

Rings set approx 3" off floor; feet elevated about 6". Torso touching floor to full lockout each rep. Very tough; excellent WOD.

Comment #89 - Posted by: Bill M. m/46/5'3"/133 at August 12, 2011 9:50 AM

14:51

Used medicine balls, and went deep...no rings.

RLTW

M/41/180

Comment #90 - Posted by: jayhawkcf at August 12, 2011 9:52 AM

30:43

wear longsleeves next time

Comment #91 - Posted by: PaulDiane at August 12, 2011 9:59 AM

Did the WOD today on one of our last days here in Ghazni. Honoring a brave Soldiers who lost his life in this province was a memorable way to end a long deployment.

Comment #92 - Posted by: lchilds at August 12, 2011 10:09 AM

m/20/5'8/160

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Time: 16:27

All fs unbroken, ring pushups got tough! Done in your honor Gator, RIP.

Comment #93 - Posted by: Drewpy at August 12, 2011 10:09 AM

43/m/176cm/73kg

145 pound front squats

23:58

Comment #94 - Posted by: Memuc at August 12, 2011 10:12 AM

Did three sets max rep ring pushups, then crossfit football DWOD from 8/11. On the minute three power cleans for 10 minutes.

Doug 18/179 lbs/6'0"
Ring Pushups 28, 20, 23
Power Cleans @ 175 LBS

Kevin 52/173 lbs/ 5'11"
Ring Pushups 26, 23, 20
power cleans @ 155 Lbs

Comment #95 - Posted by: Douglas Clark at August 12, 2011 10:24 AM

scaled FS to 135lbs cos my back is messed up

TT 26:59

RPU's are better if you switch ring positions, like alternate between normal and turning rings so they are parallel with your body and you are doing more of a tricep pushup.

Comment #96 - Posted by: Fletcher M/39/6'4"/220 at August 12, 2011 10:26 AM

30/M/211/6"2

15:20
67lb front squat
regular and knee push ups

Comment #97 - Posted by: kid3720 at August 12, 2011 10:27 AM

8 rds:
5 deadlift (185lbs)
26 ring pushups

23:05

Comment #98 - Posted by: James M/28/5'7"/155 at August 12, 2011 10:29 AM

17:26 with 120lb front squats.

Comment #99 - Posted by: Mikey B at August 12, 2011 10:32 AM

Pushups need WORK.

M/26/145/5'8"

2 at 155x5, medicine ball pushups x26
1 at 155x5, medicine ball pushups x20
5 at 155x5, medicine ball pushups x15

14:50

Comment #100 - Posted by: Chris at August 12, 2011 10:37 AM

28:23 as EX'ed

RIP SOLDIER

Comment #101 - Posted by: NinjaTarzan at August 12, 2011 10:58 AM

28:13 (155lbs)

RIP SPC Christopher "Gator" Gathercole.

The arduous work I endured during this or any Hero WOD is insignificant compared to the loss of these, our countries treasures.

DOL

Comment #102 - Posted by: gb 44/m/71"/185# at August 12, 2011 11:00 AM

What would be the Rx'd weight for females on the front squat?

R.I.P. I will honor you today and always.

Comment #103 - Posted by: Twinkletoes at August 12, 2011 11:08 AM

@ #90...It's not "Military Worship". It's respect for the men and women that serve and sacrifice. Those that had the courage to volunteer during a time of war. You don't have to agree with it but I wouldn't question what others believe either. It may not have been your intention but it comes off as disrespectful. My 2 cents.

MSgt, USAF

RIP Specialist!

Scaled the crap out of this workout! I'm still getting used to the lifts!
16:10
8 Rounds (4 front squat/4 back squat)
135lbs
20 push-ups with hands on medicine balls and feet on a bench

Comment #104 - Posted by: Justin at August 12, 2011 11:09 AM

29.59 as Rx'd. I am absolutely worked

22/m/5'11"/171

Comment #105 - Posted by: Logan S at August 12, 2011 11:12 AM

Friday 110812
"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

time 18:00

All FSs unbroken, but they got rough after a wile

All ring pushups briken. I broke from the begining to try to stay away from failier, but it came anyway, brok into small chunks, but steady progress.

Not real breathy, all though my heart would be pounding when I'd get to the bar.

God bless your familly, Gator!

Comment #106 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at August 12, 2011 11:18 AM

As rx'd, 22:25.

This was a bit of a grinder for me - that is a s***load of ring push-ups. All rounds broken, but it wasn't as bad at the end as I had anticipated. Front squats were unbroken, but hard in later rounds - I needed the work on them.

Comment #107 - Posted by: Mel/38m/5'10"/175 at August 12, 2011 11:19 AM

25:55

Comment #108 - Posted by: TRN III at August 12, 2011 11:31 AM

This was BRUTAL - Front squats at 135, subbed pushups on a med ball for ring pushups. 31:09.

Any advice on improving range of motion for front squats? I know the ideal is to have your humerus parallel to the ground, but I can't get there, even with just the bar.

Comment #109 - Posted by: Bill - 31/m/6'3"/210 at August 12, 2011 11:32 AM

8 rounds
165lbs squat and ring pushups

17:27

I felt like a baby giraffe when I finished had no control over my legs and arms....geeze - it was fun tho! haha Is that wrong!

Comment #110 - Posted by: Randy at August 12, 2011 11:39 AM

31/M/6'0"/226
Terrible. Just bad. I'm really sore from Wed's WOD & my arms were jelly today. Also, some D-bag was doing curls in the squat rack and I ended up having to do the front squats in the assisted machine.

Rd 1-4
135x5
26 push-ups
Rds 5-8
135x5
13 push-ups

Time: 20:59

Comment #111 - Posted by: Aaron B. at August 12, 2011 11:41 AM

5 rd's@ 13:59

Short on time and ring pu strength!

M/37/6'1"/200

Comment #112 - Posted by: Rough Robbie at August 12, 2011 11:41 AM

My workout:
5 Zercher squats with 175lbs
26 Push-Ups

Time: 47:54

No real problem with the squats, probably could have added to the weight that's suggested for the front squats here. Push-Ups really took time after a while.

Comment #113 - Posted by: Chris E at August 12, 2011 11:53 AM

That was so freaking brutal... Subbed 135lb front squats. All were unbroken. And I have the same issue with range of motion as Bill (#107).

Also, after the first two rounds of doing pushups on two basketballs (which was my sub from RPU) I had to move to regular pushups, which still needed to be broken. Those ring pushups are KILLER!!!! (But, I am definitely going to work on those)

Loved this workout even though I felt like I was going to pass out!

Comment #114 - Posted by: Saam at August 12, 2011 11:53 AM

M/36/6'4"/195

did 5 rounds of
135 front squats/26 ring push ups

3 rounds

200 leg press/26 ring push ups

16:07

Comment #115 - Posted by: Tim T at August 12, 2011 11:53 AM

Oh, and my time: 35:34

Comment #116 - Posted by: Saam at August 12, 2011 11:54 AM

And God bless Gator, his family and his brothers in arm. Your sacrifice will always be remembered.

Comment #117 - Posted by: Tim T at August 12, 2011 12:00 PM

50 / 185

95# Front Squats

23:13

Today was day 100 of the Burpee Challenge. Glad that's over!

Comment #118 - Posted by: tom perry at August 12, 2011 12:00 PM

100lb front squat and reg pushups
25:15

Comment #119 - Posted by: em :) at August 12, 2011 12:03 PM

Male-22 yrs-86 kg

17:25 70 kg front squat instead of 85 g

Comment #120 - Posted by: Eiki at August 12, 2011 12:11 PM

Male-22 yrs-86 kg

17:25 70 kg front squat instead of 85 g

Comment #121 - Posted by: Eiki at August 12, 2011 12:11 PM

M/21/5'8"/152lbs

Still getting into Crossfit
Finished 6 rounds in 13:27 but scaled it quite a bit.
1-155lbs front squats, 26 round dumbbell PUs
1-135lbs front squats, 26 round dumbbell PUs
4-135lbs front squats, 15 round dumbbell PUs

Crossfit is incredible. Kicks my butt daily.

Comment #122 - Posted by: Dustin B at August 12, 2011 12:16 PM

Thanks for your service, soldier. RIP Gator.

w/u - static nk-shldr, mashup of cfwu x1 (10s w/burpees instead of pullups) and 45#-65#-85#-95# FS x5, plus hockey-roll 10# of wrists x 2

w/o - 8rft, scaled to 115# FS, 26 hand-release pushups (no rings)

18:46

Toughest in rounds 4-5; got psyched in 7-8 and finished strong. 1RM FS for me was in 120-135 range; guessing it's gone up as 115# was challenging but never in doubt.

c/d - 30-15 Tabata L-sit progressions, 8 rounds; hocky-roll 10# of wrists x 3

Comment #123 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 12, 2011 12:18 PM

Bill, Check out mobility WOD. KStar has several posts about improving squat ROM. And, work on air squats. Get those strong before trying to go real heavy.

Comment #124 - Posted by: Timmy at August 12, 2011 12:19 PM

The names have been released of the 30 soldiers that were lost when their Chinook went down in Afghanistan last week. Hopefully CrossFit will come up with the hardest WOD ever to commemorate them. Thanks to all our soldiers for their bravery and selflessness.

Comment #125 - Posted by: Justin Barnes at August 12, 2011 12:37 PM

what a tough WOD. 23:38 RX'd

Comment #126 - Posted by: Jason at August 12, 2011 12:38 PM

@ bill #107, to go lower on squats I have done a few things. I'm betting others, with more experience & better credentials, can help more:

- 5-10 rep slow air squats with a focus on going just a little lower each rep -- usually by the last couple in a set, I'm going pretty deep

-- Once or twice a week, get as low as I can into a squat position and hold it for 30-45 seconds. Doesn't matter how much above parallel you are when you start this; over time, like 2-4 weeks, this helped me go much lower on squats of all sorts -- air, front, overhead, and back.

-- Read all I could (and watched a lot of vids) about squat foot and body position, and in particular the roles of glutes and hams in enabling lower squats *and* in powering you out and up.

Not particularly about depth, but valuable still: Someone (Pat Sherwood, paraphrased on this site?) said that after a squat WOD, if your quads are shot, but not hams n glutes, you need form correction.

-- Squat alot -- Brian P, whom I don't see posting much lately here, said about a month ago that it was a good idea to work on key movements regularly even when they're not in WODs, and I agree. "Key movements?" Squat (and squat depth) top my list.

Comment #127 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 12, 2011 12:41 PM

As px'd 22:30 but had to break up the push-ups a bit as 26 in a row got to me after set 4! Hoorah!

Comment #128 - Posted by: Juggernaught (Maj Don Mathes USMC) M/39/197/5'8" at August 12, 2011 12:46 PM

Great WOD!

130lb Front Squat
Medicine Ball pushups - had to drop to knees for about the last 6-7 reps per set

18:55

RIP Gator

Comment #129 - Posted by: Brandon at August 12, 2011 12:53 PM

as rx'd

24:35

Ring push ups = suck!!

Comment #130 - Posted by: Troy at August 12, 2011 1:15 PM

17:07 as rxd. Loved it

Comment #131 - Posted by: bryan mcdowell at August 12, 2011 1:15 PM

Oh yeah this WOD rocked as I am sure Specialist Gator did in life too. RIP Brother from a Devil Dog!!

Comment #132 - Posted by: Todd at August 12, 2011 1:15 PM

RIP Gator
8 RFT:
5-187 Front Squat
26- Hand-Release Push-Ups
26:10
BRUTAL!!!

Comment #133 - Posted by: Adam Manley 28/199lbs at August 12, 2011 1:17 PM

27/m/5'11"/218ish
29:24 rx'd

RIP and thank you for your sacrifice SPC Gathercole

Comment #134 - Posted by: Nickosaurus at August 12, 2011 1:34 PM

6 rounds 22:14
4 at 185 and 2 at 135
My legs started to tighten so I went down to 135 and by round six they were about to explode. I am disappointed I could not finish.
RPUs went well

Comment #135 - Posted by: Magnus 25/5'8"/155-160 at August 12, 2011 1:45 PM

20:54

165lbs for 13 front squats. remainder @ 155lbs. ring push ups rxd.

Comment #136 - Posted by: aermio m/32/5'7"/150 at August 12, 2011 1:47 PM

31/M/6'0"/226

Terrible. Just bad. I'm really sore from Wed's WOD & my arms were jelly today. Also, some D-bag was doing curls in the squat rack and I ended up having to do the front squats in the assisted machine.

Rd 1-4
135x5
26 push-ups
Rds 5-8
135x5
13 push-ups

Time: 20:59

Comment #137 - Posted by: Aaron B. at August 12, 2011 1:48 PM

smashed it in 13:46. male/36/194 lbs. God bless ya gator. It was brutal but thank the lord im here to do it. Thanks for all our service members sacrifices.

Comment #138 - Posted by: chuck collison at August 12, 2011 2:14 PM

As Rx 26:14

I think my arms are about to fall off!!!

Comment #139 - Posted by: britishfireman at August 12, 2011 2:41 PM

As rx'd: 16:20.

32/m/185lb.

Last one before leave. 3 weeks with no access to a gym coming up.

Comment #140 - Posted by: john hayward at August 12, 2011 2:41 PM

As rx'd: 16:20.

32/m/185lb.

Last one before leave. 3 weeks with no access to a gym coming up. Representative workouts ahoy.

Comment #141 - Posted by: john hayward at August 12, 2011 2:42 PM

m/29/5'10/225
ring pushups as rxd
155# front squats
8 rounds completed
51:33

Comment #142 - Posted by: david at August 12, 2011 2:46 PM

m/43/72/178
CFWUx3
scaled to 165# FS and straight pushups
21:07

Comment #143 - Posted by: Derek at August 12, 2011 2:55 PM

CFWU x 3, then "Gator" @ 185lb FS.

34:24

Subbed full depth med ball pushups w/ my feet elevated on a 6" platform, med balls rolled easily and felt really unstable. Fighting muscle failure the entire WOD, my pushup strength needs work.

Comment #144 - Posted by: Sheldon N (M/34/6'/183) at August 12, 2011 3:16 PM

To the Breezes brother! Thanks you for your sacrifice!

Comment #145 - Posted by: Vargas at August 12, 2011 3:25 PM

30:55 at 165 lb. Front Squat (80 %) of previous max. Ring pushups as rx'd

Comment #146 - Posted by: SB at August 12, 2011 3:30 PM

R.I.P. RLTW!!!

Comment #147 - Posted by: ryan turner at August 12, 2011 3:31 PM

26:52 as Rx'd. The push-ups became really hard very quickly!

Comment #148 - Posted by: Edwin 28/M/68"/170 at August 12, 2011 3:32 PM

R.I.P. RLTW!! ranger up

Comment #149 - Posted by: ryan turner at August 12, 2011 3:32 PM

As rx'd with 135 lb front squat-did 3 reP max front squat yesterday and legs were cooked so I bumped weight way down.
14:30

Comment #150 - Posted by: Chris B. at August 12, 2011 3:39 PM

@ #140 Error-only did 5 rounds at our affiliate

Comment #151 - Posted by: Chris B. at August 12, 2011 3:40 PM

34:47 @155lb
those push ups were killer once i hit the 6th round! although the squats were bad the whole way through lol

Comment #152 - Posted by: michael henson at August 12, 2011 3:46 PM

47/m/225.
Gator...Eight rounds for time of:185 pound Front squat, 5 reps 26 Ring push-ups...Time 28:30 RXd....Rest In Peace.

Comment #153 - Posted by: Jose Serrano at August 12, 2011 3:54 PM

80kgs front squats
regular push-ups

18:46

RIP

Comment #154 - Posted by: tanzenfranz . M/27/188kg/92cm at August 12, 2011 3:55 PM

40M/5'10"/170#

W/U: FS, 6x2 at 45-65-95-115-135-155.

As Rx: 20:13.

C/D: skipped.

Rock bottom FS; chest to AbMat (rings hung just above AbMat). Still my active rest cycle, but there wasn't much rest or relaxation today. Those FS sure didn't give much of a break from the ring push-ups.

Done in your honor, Specialist Gathercole. RIP.

Comment #155 - Posted by: rjf (Since 07-20-07. WOD no. 1114) at August 12, 2011 4:08 PM

f/41/178/5'11"

Small Gator... is that a cayman?
8 rounds
5 front squats at 135#
15 parallette pushups

17:37

Those silly pushups were done in sets of two by the end.

Rest in Peace

Comment #156 - Posted by: JuliePlatt at August 12, 2011 4:15 PM

16:40 as rx'd
ring pushups are hard
50.7
1:29.5
1:53.4
2:26.9
2:31.5
2:26.7
2:34.3
2:29.5

Comment #157 - Posted by: Mark Lovelace at August 12, 2011 4:21 PM

19:26 as Rx'd

Comment #158 - Posted by: Jette 42/M/5'11"/175 at August 12, 2011 4:26 PM

What you would expect from a hero WOD. As RX'd 22:50 M/5'4''/155lb/31. RIP Brother...

Comment #159 - Posted by: Kent Pendleton at August 12, 2011 4:30 PM

33:17 as rx'd

Ring push ups caught by surprise....good for muscle up xtrain..
6'/M/170lbs

Comment #160 - Posted by: Manny at August 12, 2011 4:33 PM

25:09
135 lb front squat
26 pu

Great WOD. RIP Gator thank you for yor service

Comment #161 - Posted by: Tyler at August 12, 2011 4:48 PM

RX'ed: 19:50
Front squats actually felt lighter than normal.
Then for time,
21-15-9
-double unders
-wall balls
- pushups
Then immediately
15-9-6
-box jumps
-bear crawls in yards
-shuttle run repeats
Then immediately
9-6-3
-double unders
-wall balls
- hand release pushups
Time 8:50

Comment #162 - Posted by: Steven Platek at August 12, 2011 4:51 PM

30:22

Triceps are burnt out! sub 185 front squat with 135

Comment #163 - Posted by: Ryan B. 22/M/6'3/200 at August 12, 2011 5:00 PM

Ran 6 miles this morning, 4 this evening-WOD 155pound front squat, the ring pushups were killer. 19:53

Comment #164 - Posted by: Kelly M/40/135 at August 12, 2011 5:01 PM

"Gator”
115# Front squat
Push-ups with perfect push up handles
Shoulder tightness on 4th round
8:18
M/53/6’/210
RIP Brother

Comment #165 - Posted by: Pete In Sun City at August 12, 2011 5:19 PM

m/52/158
6 rnds=19 min

Comment #166 - Posted by: DAVID LINGLE at August 12, 2011 5:34 PM

2011-08-12: 33:21 (2:03-5:47). P-bar push ups. Weak on both sides.

Comment #167 - Posted by: gs at August 12, 2011 5:44 PM

16:13

80 kg and games standard hand release pushups.

Comment #168 - Posted by: Pat D m/24/167/5'6" at August 12, 2011 5:46 PM

m/25/510/185

As rx'd

17:43

Comment #169 - Posted by: D. Bittner at August 12, 2011 5:53 PM

m/29/510/185

As rx'd

17:43

Comment #170 - Posted by: D. Bittner at August 12, 2011 5:54 PM

24:08 70kg/regular pushups

Comment #171 - Posted by: LongIslandIceTea at August 12, 2011 6:27 PM

That was a tough one. Def going to feel it. Knew it would be rough, but it felt great.

As RX'D 15:35

RIP Gator

Comment #172 - Posted by: Nolan at August 12, 2011 6:39 PM

M/23/70"/192#

As Rx'd

35:40

then with a treadmill set at 10% grade and 10 mph, 10 rounds of 20 seconds on, 40 seconds off (aka "treadmill of death")

Comment #173 - Posted by: Bill Gibson at August 12, 2011 6:58 PM

Scaled to
8 rounds for time
110lbs front squat x5
Dumbbell pushup x15 with feet elevated 6 inches
10.09
Followed by 1 hour nausea
Followed by hour sleep

Comment #174 - Posted by: Lee doran at August 12, 2011 6:59 PM

m/39/6/190ish
As Rx'd
25:29

f/29/501/140ish
As Rx'd (with 125# front squat)
29:37

Comment #175 - Posted by: Jeremy A. Olive at August 12, 2011 7:00 PM

First time doing ring Push-Ups - 208!! - also 95# front squats because of lower back strain.

16:28

Joni - Regular Push-Ups and 35# front squats. 26 for 4 rounds and 13 for 4 rounds.

12:35

Comment #176 - Posted by: sblackburn 38/5'11"/203 at August 12, 2011 7:20 PM

Five rounds for time of:
135 pound Front squat, 5 reps
26 Ring push-ups

23:33

Comment #177 - Posted by: Sinal M/32/5'9"/221 at August 12, 2011 7:22 PM

18 minoritys and change great workout

Comment #178 - Posted by: peter at August 12, 2011 7:32 PM

5k trail run in redwood park = 38:38

Comment #179 - Posted by: kevin o at August 12, 2011 7:41 PM

32:54 rx'd

Wow WOD kicked my backside. Broken for every set of push ups and last three front squat sets. Harsh.

Comment #180 - Posted by: Milo of Croton 6'2 205# 20 at August 12, 2011 7:46 PM

M/53/6'4"/210

22:50 as Rx.

Comment #181 - Posted by: JOe at August 12, 2011 7:55 PM

17:57
5 Rounds
115 lb Front Squats
26 Push Ups

Comment #182 - Posted by: RC51 at August 12, 2011 8:01 PM

Rx'd 15:04

Comment #183 - Posted by: Caleb at August 12, 2011 8:04 PM

est 45 min, had to wait for p90X'ers to use the pullup bar between sets (where rings were hung), after 4th round had to switch to regular pu, FS scaled (too much) to 115

Comment #184 - Posted by: RussA at August 12, 2011 8:43 PM

M/35/190
Front squat 185, 155, 6 x 135
sub large swiss ball push ups all push up set broken
Thanks bro RLTW

Comment #185 - Posted by: SAN at August 12, 2011 8:50 PM

As RX'd

16:19

God Bless.

Comment #186 - Posted by: Eric Sweet/M/178/69"/31 at August 12, 2011 8:50 PM

17:55 as Rx'd

RLTW! RIP, we'll take it from here.

NEVER QUIT!!

Comment #187 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at August 12, 2011 9:44 PM

M/30/68.5"/154 lb

front squats 115
sub ring with medicine balls and feet on a bench. for 5 rounds

round 6-8 regular push ups.

37:35

Comment #188 - Posted by: christopher brown at August 12, 2011 9:57 PM

26:34 Rings 3" off the ground from the bottom of the ring. Chest to the ground each time.

Comment #189 - Posted by: JDisch at August 12, 2011 9:58 PM

25:32 scaled 155#, 15 pu/rnd

Comment #190 - Posted by: Julian at August 12, 2011 10:51 PM

185lb FS
Did pushups on soccer ball sized med balls
20:06

Using the balls kicked my butt, ordinary pushups would have been a breeze not sure what ring pushups would have done to me. Need to get some rings.

RIP Gator.....

Comment #191 - Posted by: Brennan at August 12, 2011 10:55 PM

The pain fron the WOD has already set in! Thought I got a 24 hour waiting period, LOL!?!

Comment #192 - Posted by: Sara at August 12, 2011 10:56 PM

MGySgt. USMC-Retired
M/49/6'2"/214

Only made 5 rounds as Rx'd in 25:00

RIP Gator

OooRahh CrossFit

Comment #193 - Posted by: W.D. at August 12, 2011 11:36 PM

8 X:

185# front squat
26 dumb bell push ups

18:09

Comment #194 - Posted by: coyo at August 12, 2011 11:57 PM

8 X;

185# front squat
26 dumb bell push ups

18:09

Comment #195 - Posted by: coyo at August 13, 2011 12:01 AM

Rx 16:09. Cleaned 185 up to FS for each round.

GFBD.

Comment #196 - Posted by: Josh Holden at August 13, 2011 1:00 AM

RIP Bro.

14:23. Rx'd. My shoulders hate me.

Comment #197 - Posted by: Luke at August 13, 2011 1:48 AM

36:37

5 rds @ 135#
3 rds @ 95#

Can't move today, ring push-ups are the devil!!

Comment #198 - Posted by: Matt at August 13, 2011 2:41 AM

Rx'd 16:52

Feet higher than hands (propped on bench) for ring push ups.

Comment #199 - Posted by: amped 37/M/195/6' at August 13, 2011 4:59 AM

31:00

Comment #200 - Posted by: TJO 44/185 at August 13, 2011 7:19 AM

27:03 155lbs, parallette PU. Followed by an ice bath.

Comment #201 - Posted by: Timmy at August 13, 2011 7:20 AM

41/m/185
as rx'd

20:14

Comment #202 - Posted by: JackM at August 13, 2011 8:01 AM

Fair winds and following seas on your journey, warrior!

Comment #203 - Posted by: Apolloswabbie 74 205 47yoa at August 13, 2011 8:09 AM

As rx'd: 21:36

RIP

Comment #204 - Posted by: Arthur 36/M/185/5'11" at August 13, 2011 8:53 AM

20:49

Comment #205 - Posted by: mlt at August 13, 2011 9:28 AM

As Rx'd


M/35/5'7"/180
20:24

R.I.P Brother!!!

Comment #206 - Posted by: Tommy P at August 13, 2011 9:39 AM

WU: 3 rnds of 3x155# snatch, 15x toes through rings.

AMRAP 10min of each, 2min rest between:
PC 205# x 45
Ring HSPU x 50
DU x 535

Box jumpx1, worked up to 50"

Comment #207 - Posted by: brian p m/34/5'8-1/2"/170 at August 13, 2011 10:02 AM

M/26/160 GregA-wu

As rx'd 26:28

Comment #208 - Posted by: Y. Zhou at August 13, 2011 10:15 AM

M/43/5'11"/190

8 rnds

5 front squats (1-165#, 1-155# & 6-145#)
13 Ring push-ups

20:45

M/14

5 rnds

5 65# front squats
15 hand release push-ups

8:10

F/10

5 rnds

5 front squats (using two 15# DBs)
10 hand release push-ups

4:19

F/7

5 rnds

5 front squats (using two 8# DBs)
5 push-ups

2:29

F/4

4 rnds

5 front squats (using two 5# DBs)
5 push-ups

2:27

Comment #209 - Posted by: nutfam at August 13, 2011 10:17 AM

little late..but RIP brother. 2/75 RLTW.

Comment #210 - Posted by: Nick at August 13, 2011 10:47 AM

29:32. Those ring pushups wasted me. Semper Fi, Gator...

Comment #211 - Posted by: ScottMacArthur at August 13, 2011 11:48 AM

got my rings a couple days ago. I am posting this the day after this workout. I can't believe how sore my sides are over my rib cage!

used 135 for front squats
only set of ring pushups unbroken were the first set.
set 6-7 I did floor pushups then did rings again for set 8. That was a mistake. Last set took forever
36:47

Comment #212 - Posted by: b hirt at August 13, 2011 12:07 PM

got rings a couple days ago. I am posting this the day after the workout. My ribs are sore as hell from these
used 135 for front squats
sets 1-5 ring 6-7 floor and set 8 ring pushups
only unbroken set was #1

Comment #213 - Posted by: b hirt at August 13, 2011 12:10 PM

how do you know what the rx for a workout is for a male or female.

Comment #214 - Posted by: geno at August 13, 2011 12:21 PM

As rxd - 26:08 - @ work

Comment #215 - Posted by: Mad Max at August 13, 2011 12:32 PM

Had to scale it, 145 lbs for the front squats. Did the first two push up sets on medicine balls (no rings) but wrist started hurting so I switched to floor.

36:30

Comment #216 - Posted by: Brad R. 32/m/6'3/208 at August 13, 2011 2:02 PM

8 rounds:

125# front squat, 5 reps
15 ring push-ups

29:39

Comment #217 - Posted by: JFA at August 13, 2011 2:21 PM

Not a whole lot of ladies posting times for comparison.

115 FS
Ring push ups

29:34

Comment #218 - Posted by: JHatch at August 13, 2011 2:24 PM

rx'd

40:32

Ring PU's are pain!
Very sore today.

RIP

Comment #219 - Posted by: sticknpuck at August 13, 2011 3:21 PM

37:55 @ 155# FS (scaled ring push ups on last two rounds) -raised the rings from ground up to just above knee height. Didn't seem to make it feel easier though.

Comment #220 - Posted by: GU997 M/42/197/5'10" at August 13, 2011 4:07 PM

Yet....another pointless death. It's one thing to die for your own country, it's another to die for someone else's. Especially when they want no part of our so called "democracy". I pray for the families who have lost a love one...brother, sister, father, mother...

But ask yourself one question, they say it's the ultimate sacrifice to die for your country, buy really, who's sacrifice is it?

Comment #221 - Posted by: Pointless at August 13, 2011 4:13 PM

m/19/6'2''/165

A little late.. but 13:17. I didn't have rings so i used wall balls during push ups. 185 lb FS rounds 1-5 then scaled down to 155 lbs for the last rounds because of bad form. my shoulders are killing me.

RIP Gator

Comment #222 - Posted by: Steven at August 13, 2011 4:17 PM

185 x 4rds + 3 reps
decline p pushups 4 rds

Comment #223 - Posted by: lucien at August 13, 2011 4:43 PM

to #217.. http://www.fpri.org/enotes/200911.garfield.whatafghanswant.html
you dont think justice is worth dying for?

Comment #224 - Posted by: ryan at August 13, 2011 5:06 PM

I really hope my time doesnt disappoint the others

31:17 as rx'd
43/m/6'4/246...that was a TON of ring push ups!
RIP "Gator"

Comment #225 - Posted by: Papeman01 at August 13, 2011 5:32 PM

M/19/150/5'10"
Eight Rounds
185 pound Front Squat 5 reps
22 Pushups
25:08

Comment #226 - Posted by: Aaron at August 13, 2011 6:49 PM

30y male 178cm 81kg
Portugal, Porto

second workout of the day....
8 rounds
clean and 5x squat + 26 regular push ups
36:28

Will try harder next time...

Comment #227 - Posted by: Marco at August 13, 2011 7:14 PM

Thanks for all the advice, but my range of motion problems aren't relate to hips or knees, but to arms and shoulders. I can get past parallel no problem, I just can't get my arms where they need to be for proper front squats.

Comment #228 - Posted by: Bill - 31/m/6'3"/210 at August 13, 2011 7:29 PM

Vacation WoD @ Crossfit Stanford:

Team WoD:
3 rounds, relay style. everyone rows first, one at a time, then the run, one at a time, then the bear crawl. repeat two more times.
400m row
400m run
32m Bear crawl
Then...
60 burpees altogether, one person at a time: 29.25

Big respect to team members Olivia and Kevin. Thanks also to Phelipe.

Comment #229 - Posted by: Espinosa m/26/5'11"/165 at August 13, 2011 8:53 PM

F/41/5'6"/145

scaled & modified:

8 rnds:
85# front squat, 5 reps
5 ring push-ups
8 hand-release push-ups

18:43

Comment #230 - Posted by: mom to five at August 13, 2011 10:11 PM

Warm up:
500m row
1rd Official crossfit warmup
400m run

8rd
Rd 1-4: 155lb front squat x 5, 26 reg pushups
Rd 5-8: 135lb front squat x 5, 26 reg pushups
Broke up 4 rds of squat, 7 rds of pushups

Comment #231 - Posted by: Netillo m/29/195 at August 14, 2011 2:08 AM

M/26/154

21.12 rxd

155 pounds on fs all unbroken
First 4 rounds of rings broken second 4 rounds unbroken

Rip gator, ultimate sacrifice. Thoughts are with the family

Comment #232 - Posted by: Daniel at August 14, 2011 2:47 AM

6 rnds ( not timed )

135 lb FS

Comment #233 - Posted by: Joe Cormier at August 14, 2011 8:12 AM

as rx'ed
29:57

Comment #234 - Posted by: Phoenix-Germany at August 14, 2011 8:46 AM

M/25/6'0''/180

8 rounds:

2 rounds: 185lb front squat x 5, 26 reg PUs
2 rounds: 165lb front squat x 5, 20 reg PUs
2 rounds: 155lb front squat x 5, 20 reg PUs
2 rounds: 135lb front squat x 5, 20 reg PUs

29:34

Comment #235 - Posted by: Matt Anderson at August 14, 2011 9:15 AM

3 mile run
21:31
then
4 rounds
5 35# Dumbbell thrusters
20 Pushups
Good workout

Comment #236 - Posted by: dyagg at August 14, 2011 10:23 AM

m/195/72"
Rxd

20:34

Comment #237 - Posted by: philip at August 14, 2011 11:31 AM

pack
subbed pushups for 15 ring pushups
5:27

Comment #238 - Posted by: cory at August 14, 2011 12:52 PM

4 Rounds
5 x 165# + 20# vest
26 x parallette push ups + 20# vest (raised higher since I had the vest on)

4 Rounds
5 x 185#
26 x parallette push ups

36:16, I don't know why I wore that vest. RIP Gator.

Comment #239 - Posted by: FinnishCraig 24/m/5'8"/155 at August 14, 2011 3:39 PM

19:34 for 135lb front squats & regular push ups. 1k run 4:53 & 55 jumping jacks warm up. abmat x 16 after.

Comment #240 - Posted by: kevin o at August 14, 2011 3:58 PM

115#, last round pushups done from knees to maximize speed. floor pushups.

17:41

Move to 135/155 # and use dumbbells for pushups next time.

Comment #241 - Posted by: Seader at August 14, 2011 4:29 PM

15.37 rxd
Bar taken from the ground. Cool wod.

Comment #242 - Posted by: Matt Swift at August 14, 2011 4:34 PM

49/175/M
Sub'd
115 X 4
125 x 2
135 x 2
Front Squats
15 x 8 pushups

Comment #243 - Posted by: Ibzim at August 14, 2011 4:45 PM

4 rounds with 185# FS and 4 rounds 135# FS. Rest as Rx'd.
28:40


Mrs. Miyagi
125# FS. Rest as Rx'd.
28:18

Comment #244 - Posted by: Miyagi m/31/165.6# at August 14, 2011 5:00 PM

subbed 155 lb after 1st round.
used balance board instead of rings.
27:28

Comment #245 - Posted by: jimbotron at August 14, 2011 7:41 PM

115lbs X8
25 pu X8
23:09

Comment #246 - Posted by: ulysses137 at August 14, 2011 8:48 PM

m/41/155
15:21 as rx'd

Comment #247 - Posted by: Seth H. at August 15, 2011 7:46 AM

RIP Gator - thank you.

Comment #248 - Posted by: Seth H. at August 15, 2011 7:49 AM

RIP Gator - thank you.

Comment #249 - Posted by: Seth H. at August 15, 2011 7:50 AM

10:40 as rx'd

Comment #250 - Posted by: Julian at August 15, 2011 8:38 AM

scaled to 60kg (should be more next time, did stop once). Press ups on TRX (killed me)

34:43

Comment #251 - Posted by: Jack - Hitchin at August 15, 2011 8:46 AM

scaled 'Gator'
3 RFT:
- 185# FS
- 26 Ring Push-ups

11:57 min

Comment #252 - Posted by: CER - M/36/192/6' at August 15, 2011 9:15 AM

done in 20:05 as rx'd

quad muscle ache after 20 mins and in chest'triceps til now :)
GREAT!!!!

Comment #253 - Posted by: Tom S at August 15, 2011 9:41 AM

Scaled as follows:

115# FS (5 reps)
20 standard pushups

26:20

Comment #254 - Posted by: Jacek at August 15, 2011 9:44 AM

Greg A WU

110811 WOD 3 rds + .17 mile

"Gator"
(I had to scale part way through...don't know what I was thinking doing another WOD right before a HERO WOD!)
2 rds @ #100 FS x5, 10 ring PU, 16 PU
4 rds @ #89 FS x5, 15 PU
27:55
...kicked my ass!

Comment #255 - Posted by: lindsey 25yo F 122lb 5'4" at August 15, 2011 9:57 AM

95 lb
26 push up normal
17.35

Comment #256 - Posted by: footdoc at August 15, 2011 10:24 AM

115 lbs front squat and regular push-ups- 25:15

Comment #257 - Posted by: Thinlizzie at August 15, 2011 10:27 AM

115lb

27:12

Comment #258 - Posted by: daddyo at August 15, 2011 12:52 PM

M/34/5'4"/145lbs
Subbed 155lbs for front squat
22:16

Comment #259 - Posted by: Matthew Burritt at August 15, 2011 5:16 PM

as rx'd
46:44
front squats unbroken
ring push-ups killed me
m/36/225

Comment #260 - Posted by: Toby D at August 15, 2011 5:56 PM

M/ 37/ 134 lbs/ 5'-6"
As Rx: 25:04
I did the Front Squats off the rack. 185 is Heavy for me. I usually only do sets of 3-5 with this, so I was happy that I completed this as Rx. I did the FS unbroken until round 6 then I did 4+1, 3+2, 3+2. I usually broke the ring pushups to 12+10+4. I know I'm going to feel this in my legs and shoulders and chest tomorrow.
Good WOD.. it's a long and hard workout. I underestimated how much the bar on across my shoulders would effect my arms and shoulders in recovery. I could have gone a little faster but I didn't want to fail and wanted to maintain good form on my heavy front squats.

Comment #261 - Posted by: Anton at August 15, 2011 10:24 PM

22:45, 60 kg - bar from the ground.

Comment #262 - Posted by: inez at August 15, 2011 11:40 PM

115 lbs front squat
no rings- regular push ups
21:06

Comment #263 - Posted by: despicable me at August 16, 2011 5:14 AM

Paul: 19:18
Jen: 27:10
Gunnar: 27:22
Harold: 34:06
Chris: 95#Fs knee pushups with rings. 35:12
Brendan: 95# Fs knee pushups~ half rings and half on floor 23:20

Comment #264 - Posted by: jenniferw at August 16, 2011 8:27 AM

Jeff @ 2.0
Bottom of rings about 1.5" above ground.
24:18

Comment #265 - Posted by: Jeff & Charity @ CF Snohomish at August 16, 2011 8:53 AM

8/15...27:09...155/170
Only 5 rds as rx'd. FS hard but doable. Should've scaled RPU's though.

Comment #266 - Posted by: Mike Scott M/44/5'10"/206 at August 16, 2011 9:23 AM

R.I.P Brother

CFWUx3 (no pushups/dips after first round)
BWU

Only 4 rounds due to time constraint:

32:45; FS @ 165

Ernest 41/M/61"/169

Comment #267 - Posted by: twiki2 at August 16, 2011 11:06 AM

RIP Gator

M/56/5'10/170
1000 meter row 3:39
Arm work
8 rds. 135lb front squat w ring pushups
27:55

Comment #268 - Posted by: Demps at August 16, 2011 11:38 AM

C-
125# FS
31:15

Comment #269 - Posted by: Jeff & Charity @ CF Snohomish at August 16, 2011 12:08 PM

subbed careful air squats for the front squats - sore knee

time: 27 min something

Comment #270 - Posted by: ccfeldt at August 16, 2011 12:54 PM

135 lb front squats
dumbbell pushups 5 rounds, floor last 3

40:31

Comment #271 - Posted by: David Burns at August 16, 2011 1:45 PM

as rx'd

22:47

broke 2 sets up for front squats
1 set was 3-2
1 was 4-1

ring pushups were done mostly in 10-8-8

good wod!!
I might not be able to walk tomorrow!!!

rip and god bless

Comment #272 - Posted by: al deezy m/34/150 at August 16, 2011 2:25 PM

18:31 rx .....holy chest and triceps batman!!!!

Comment #273 - Posted by: Joe J at August 16, 2011 3:13 PM

RIP Gator and God bless your family

reg pushups /FS as rxed

16:08

Comment #274 - Posted by: Kevin McClellan 50/ 195 at August 16, 2011 3:15 PM

6 rounds and front squat modified down to 95# - 29:29

Comment #275 - Posted by: Rob at August 16, 2011 4:06 PM

8 rnds
135# Front Squat
PUs on two approx 8" medicine balls (no rings)

28:50

Probably could have gone 145 or 150 on the FSs
PUs were tough

Comment #276 - Posted by: BrianR M/49/6'2"/185 at August 16, 2011 5:41 PM

135lb front squat
26 push-ups on uneven sized medicine balls

28:30

Comment #277 - Posted by: egan m/22/69/160 at August 16, 2011 7:04 PM

8 rds

5x FS 185#
26x decline parallel bar push ups
Feet 2-4" above hands. Need longer straps for rings

25:54

Comment #278 - Posted by: JoeR at August 16, 2011 7:16 PM

m/43/200/5'11"

row 500

4 rounds for time of:
111 pound Front squat, 5 reps
10 push-ups
5:30 or so
gave up due to headache,

Comment #279 - Posted by: slowweak at August 16, 2011 7:26 PM

22:11
8 rft
1st 3 rnds 80k then 70k 83%
sub push ups

Comment #280 - Posted by: zenoperegrinus at August 17, 2011 5:34 AM

24:34 First time front squating 185. Felt great! Changed form each set on push ups. RIP Gator! Gone but not forgotten, Semper Fi!!!

Comment #281 - Posted by: Chris Dogg at August 17, 2011 11:20 AM

RIP Soldier. Thank you.


16:31

with subs as follows:

one armed 20# KB squats
subbed games push ups for first four rounds and then switched to knees on the ground hand release push ups for rds 5-8
in rounds 7 and 8 i did 10 reps of squats instead of 5.

it was all of the weight i had put in the car and i knew i would not have been able to do that many ring push ups.

again, RIP, Soldier and many thank yous. God bless your family.

robS

Comment #282 - Posted by: robS at August 17, 2011 12:25 PM

As rx'd (85kg fs)

First 2 rounds were good..... Afther 3th round really slow on the push ups

All fs unbroken.... With clean of cource....

28:33 Total time!

Comment #283 - Posted by: Michel van Grinsven at August 17, 2011 1:00 PM

16:58 - 135# Front Squats

Comment #284 - Posted by: DomH at August 17, 2011 1:30 PM

M/172/31/5'7"
155lb front squats
16:52

Comment #285 - Posted by: Mark S. at August 17, 2011 4:00 PM

M/40/187

16:09 (6 rounds)

Scaled to 135 and did 20-20-15-15-15-15 on the push ups. Wanna up to 20 on all next time. And maybe try to get the 8 rounds.

Comment #286 - Posted by: Scott Andresen at August 17, 2011 8:55 PM

32/M/185 12:14 as RX'd. No issue with the front squats but broke the ring PU every set after the first. Elevated the feet to get off the ground completely. Great workout.

Comment #287 - Posted by: Erik at August 18, 2011 1:08 AM

M/23/180/5'7"

as Rx'd
16:34

Comment #288 - Posted by: Adam W at August 18, 2011 6:13 AM

Scaled;
8rds for time
115lb front squat, 5 reps (lowered to 95lbs after 4th rd)
26 ring push ups

15:37

m/45/6'4/180

Comment #289 - Posted by: knodes at August 18, 2011 10:32 AM

23:58

regular pushups

Comment #290 - Posted by: MikeyPaul/m/29/170/5'8" at August 18, 2011 5:39 PM

21:01

Comment #291 - Posted by: Pacers at August 19, 2011 3:04 AM

WU
Gator
Forgot my rings at home. Had to do regular pushups. Heard the ring pushups made the wod a lot harder. Next time...
25:22
M/50/192#/72"
Specialist Gathercole rest in peace. May God
welcome you and comfort your family and friends.

Comment #292 - Posted by: RB at August 20, 2011 8:37 AM

What is a decent time for "gator"?

Comment #293 - Posted by: Shane at August 20, 2011 11:35 AM

M/33/5'9"/155

Did this on August 12.

Scaled the front squats to 155 (I think). Didn't write down the weight.

23:11

Awesome WOD. RIP Gator.

Comment #294 - Posted by: Antun Karlovac at August 20, 2011 4:01 PM

"Gator" scaled.
FSQ: 115lb x5
Rpu: x26
8 rounds, 32:41.
Harsh on the rings.

Comment #295 - Posted by: Harpo m/44/5'7"/145 at August 20, 2011 4:13 PM

"Gator" scaled.
FSQ: 115lb x5
Rpu: x26
8 rounds, 32:41.
Harsh on the rings.

Comment #296 - Posted by: Harpo m/44/5'7"/145 at August 20, 2011 4:13 PM

scaled to 135lb FS, 16 x ring PU
not timed, PAC

Comment #297 - Posted by: Ajax at August 20, 2011 5:18 PM

m/37/5'9/182
CFWU-3 @ home. No pushups or dips. Superman.
21:24
FS not bad. Good job keeping core tight overall. Good job w/hips back. Pushups tougher than I thought they should be. Mostly 2's & 3's after 1st 7 on later rounds. Pushing rings slightly toward 11 & 1 o'clock positions on way up seemed to help.

Comment #298 - Posted by: jrm at August 20, 2011 7:48 PM

10:25 as rx'd

Comment #299 - Posted by: Billy at August 21, 2011 4:31 AM

If you are going to have a WOD named after you, you would hope it is an ass kicker like this. One of my new favorites. 21:50 RX all the way.

Comment #300 - Posted by: M/39/5'10"/195 at August 21, 2011 9:51 AM

27:53

Did 3 rounds as rx. Couldn't keep it up, dropped down to 165# on front squats for the renaming 5 rounds.

Comment #301 - Posted by: SF at August 21, 2011 3:06 PM

I just did this workout after 3 weeks of little to no exercise, whatsoever. It was pretty difficult.
23:57 w/ 135# FS.

Comment #302 - Posted by: Edwards M/14/5'11/158 at August 22, 2011 8:39 AM

As rx 28:33. Those FS got real heavy real fast. Ring pushups mostly in sets of 5.

Comment #303 - Posted by: Keil at August 22, 2011 11:42 AM

Used 176 lbs (80 kg, Swedish weights), otherwise as Rx.
-> 26:30, great wod again!

Comment #304 - Posted by: AndersB at August 22, 2011 12:00 PM

8 rft:

100# sandbag - 5 reps
26 ring push-ups

30:09

RIP Gator

Comment #305 - Posted by: Joe Baker at August 22, 2011 2:39 PM

as rx'd: 20:34

RIP

Comment #306 - Posted by: Kevin - M/190/6'/39 at August 24, 2011 3:51 PM

as rxd 24:47

Comment #307 - Posted by: Chewuchjeff m38/5'9"/193 at August 26, 2011 1:28 PM

24:47 as rxd

Comment #308 - Posted by: Chewuchjeff m38/5'9"/193 at August 26, 2011 1:29 PM

RIP and Thank you Gator.
185 Front Squat x5
15 pushups
8 rds
14:56

Comment #309 - Posted by: blutke at August 26, 2011 8:40 PM

M/37/6'/200

Did 155# FS and 25 regular push ups as I have no rings to do push ups on

17:28

Comment #310 - Posted by: ErekG at August 29, 2011 10:07 AM

51/m/190

With all due respect:
As Rx'd. 36.01
God Speed young man.

Comment #311 - Posted by: denob at August 30, 2011 3:25 PM

8 rounds for time:
Front squat, 165 lbs - all sets unbroken except the 5th, not sure what happened there. Should have made it.
21 ring pushups (scaled from 26 reps) - some with feet on 12" box, some with feet on ground. First set unbroken, got extremely hard after that so broke into groups of between 2 and 6. Need to work on these, out of practice. Skipped the 8th round of these.

Time: 34:50

Comment #312 - Posted by: Adam G. - M/25/155/5'10" at August 30, 2011 5:52 PM

first time doing ring push ups
as rx'd 31:34

First set unbroken, then just like Adam G. above, did groups of 3 to 6.

Comment #313 - Posted by: John -M/38/185 70" at August 30, 2011 9:31 PM

155 lb. FS

7 rounds + 5 FSs

29:20

Comment #314 - Posted by: Ukkrew at August 31, 2011 9:28 AM

WOD 123 - Done on 8/18 (catching up my posts).
Subbed regular push ups for ring push ups. Still ow. One additional push up for my friend Jamie Stoddard.

Greg A.'s warmup
WOD time - 42:52

M/43/5'11"/259

Comment #315 - Posted by: Pat Overton at September 2, 2011 7:23 AM

As rx'd: 32:58

Comment #316 - Posted by: Dan 29/6'/248 at September 10, 2011 8:42 PM

25:00 cap:

3 reps short of 6 rounds with front squats decreasing by 5lbs each time. 185 is 84% of my fs max

Comment #317 - Posted by: Jeff Chalfant- 31/5'10"/169 at September 13, 2011 7:19 PM

165 LBS scaled
17.32

Comment #318 - Posted by: Faleep at September 27, 2011 9:07 AM

m/33/5'8"/170lb

as rx'd

18:13

those ring push ups got tough

59 132 158
250 Cal

Comment #319 - Posted by: Adam Hamm at September 29, 2011 1:07 PM

CFWUx1, 5x45, 5x135
27:22

Comment #320 - Posted by: Doug at October 26, 2011 12:39 PM

M/217/28/6'1"

As RX 11:16

Gamed it a bit by resting 30 seconds after each set. Dropped significant time off from my last attempt.

Comment #321 - Posted by: Steven at March 14, 2012 10:39 AM

F/120/47/5'4"
115# for Front Squats -
8 rounds -
16:21

Comment #322 - Posted by: Shellie at June 23, 2012 10:13 AM

M/15/5'9"/150

5 front squats with 115#
10 pushups
10 pullups

20:02

Comment #323 - Posted by: Ricky at August 19, 2012 7:41 PM

M/15/5'9"/150

5 front squats with 115#
10 pushups
10 pullups

20:02

Comment #324 - Posted by: Ricky at August 19, 2012 7:43 PM

22 min as rx´d
Ring push-ups killed me!

Comment #325 - Posted by: Jocke at October 10, 2012 9:51 AM
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