RIP Brother.

RIP brother...we got the watch!!!

To the soldier- thank you for making the greatest sacrifice for our country. Men like you are what make us strong.

to the work out- good god.

RIP Lieutenant Bradshaw.

Does anyone know what brand of skipping ropes are being used in the demo video?

RIP brother.

This amazing person was killed two years ago for what? Oh that's right, a BS war that we're still fighting. Awesome.

RIP Lieutenant Bradshaw.

Andrew, check out Ropes as RX'd, i believe that's what he's using. They are great jump ropes, I have one and it's awesome, very customizable too.

Gonna hit this WOD hard tomorrow in honor of Lieutenant Bradshaw.

RIP Spartan.
Airborne!

SD and you've done what for the country or anyone else? Its always these comments that drive me crazy. How about the Fireman or police officer that goes to a call and dies in the line of duty? He didn't pick the call he didn't choose which call to go on, the bell rang and he responded and that's it no different for the soldier doesn't pick the war but you know when told to go he goes. So SD you go and do something for someone or somebody then come back here and try and belittle the sacrifice that this warrior made.

Well said Matt Price, couldnt agree with you more.

Andrew,

Take a look at the buddy lee speed ropes.
http://www.buddyleejumpropes.com/jump-ropes-only
I bought the Aero Silver and it is amazing. The Blue also works very well.

True words #8 Matt Price. Thanks Lt. Bradshaw from me and my family.

Any sub for handstand push-ups?

I was under the impression that you did strict dead hang pull ups unless it specifically says " kipping pull ups." Am I wrong? To be honest, I have never seen any CF'ers beside me do a dead hang pull up.

The default pull up in CF is the kipping pull up. Some WODs will specify other kinds including dead hang.

Thanks for the info Thatcher. Think Ill just stick to my DH's instead of swinging all over the place.

Comment #8 Matt, I think you may have misunderstood what SD was attempting to convey. He wasn't trying to belittle LT Bradshaw and the sacrifice he made, only venting his frustration and dismay that another young man has lost his life in a war declared by men who have never and will never see the front line.

Joshua the kip is about using your core to complete the most amount or work in the smallest time possible. There is a time and a place for dead hangs, but in the competitive arena of crossfit, why not shoot for the best time possible. The people that knock it don't understand it. And trust me, when people at my globo gym see the amount of work I'm getting done while being 230lbs... The only word out of their mouths is "wow" because they couldn't come close to knocking out the kips with everything else involved with the wod.

Brian was a good man and came from a strong family who were veterans themselves. Its amazing how much influence a man can still have over people even once they are gone. RIP Brian, we will never forget you.

Thank you for that matt price totally agree with. Rip lt bradshaw. Thank you for your service, you gave this country your all, so the least that I can do is give this work out my all. RIP

CrossFit Del Mar WILL proudly program this WOD in honor of U.S. Army First Lieutenant Brian Bradshaw...Thank you for your services and fighting for our freedom <3

I'm with # 8 and 9, Matt and Abby.

SD - I think I understand your sentiment, but as a retired member of the military, I have to say I feel loss for all those who have the courage to raise their hands to "support and defend" and give their lives doing so.....regardless of the conflict.

We live in a democratic republic..... and like it or not, the republic (that means you, me, and all citizens) opted for OIF and OEF, and those who volunteer to "support and defend" marched off and did (and continue to do) their duty. And some never came back.

On a related note: it is not a "BS" war..... look back at Beruit barracks, Khobar Towers, failed Twin Towers attack '93, USS Cole, Embassy bombings, 9/11, etc. We have been at war for MANY years, but did not realize or respond until 2001.

Their are those in this world who want to kill anyone who not only stands for freedom, but does not subscribe to their religion. Just visit a place like Iran and attempt to practice "religious freedom" to disprove my point.

To all who serve, you have my heartfelt thanks

I don't think i can do all those dead lifts at that weight, what %1RM should i do them at?

RIP Brother.

Dulce et decorum est, pro patria mori.

@Josh @Chase
Don't kip - it blows your shoulders out.

As Rx'd except 3" pad for HSPU
Grip went out at end and had to break up Pullups
26:55

Kipping is just a different exercise. Like the difference between a shoulder press and a push press or push jerk. What's the big deal? Do them right and they don't hurt normal shoulders.

RLTW.... and Brian was one of the best! This ones for you Brother!

what is the womens weight for the deadlifts?

rest your soul my friend. I am looking forward to trying the Hero WOD's. KORITFW

RIP Sir,

I wish I was still with the platoon to be there with everyone. Never forgotten.

AS rx'd 23:03

RIP Sir

Just starting out, had to modify the WOD to make it achievable.

DL 10 x 50kg (still learning correct technique)
8 x Pullups instead of 12
HSPU and DU as rx'd

25:11

At #22,
Maybe if you've got weak shoulders and have crappy form... I've got no prob with kips.

Posts used to number much more ... are people posting elsewhere?

13:56 for 3 rounds with dumbbell press instead of HSPUs.

Respect to Jason, what an athlete.

Germany, Münster

M 37/5´11/187lbs

21:26

RIP
21:54 rx'd

m/46/185

26:44

34:50

M/31/5'9"/174

As rx'd

23:38

2011-10-23: 20:53@ 1:21-2:25.

Sunday musings...

1) AMRAN. As Many Rounds As Necessary. Describing the process of leaf removal Chez bingo.

2) Posts. Do you ever click the "Compare To" link above when it's there? As Mercer notes, once upon a time there were hundreds of posts each day. Now? Not so much, eh? How come?

CrossFit has evolved, in a word. Born of the internet and borne aloft by the waves of change there, the CF cyber-community has simply shifted elsewhere. Some have found homes in Affiliate gyms, many actually owned by folks who formerly haunted this space. Others are satellite CF'ers who find that the programming found at an Affiliate better meets their personal goals. Yet more no longer do the whole website thing at all; they gather for their CF somewhere on Facebook. All examples of beneficial growth of CrossFit, IMO.

Unless, of course, you like to hang out here, on the Main Page. I confess that I really do miss the hustle and the bustle of the earlier days when we might have 5, 6, 700 posts ("Fran" would generate >1000). The Main Page, .com as it's called in the Affiliate world, has become a kind of big front door, the entry way to a massive complex, a lobby of sorts where folks spend a bit of time as they read the big sign of tenants and choose which one to visit. I've come to think of myself as one of the "doormen".

Or that guy played by Tom Hanks who is forever in the airport.

3) Elite. There is an antielitism in the air in much of society, Western and otherwise. It all seems new and shiny and unique to the young, but it's just that part of the cycle right now. We've been here before, we'll move past this soon, and we'll get there again. A part of the nastiness of today's particular version of this antielitism seems to stem from the intimate knowledge that we all have of the minutiae of the lives of the elite, in all its presumed glory. Moreso, a substantial portion of our modern elite seems not immune to the rampant over-sharing so prevalent today. And that just feels like bragging, doesn't it?

There needs to be room for elite and elitism and elites, though, and there needs to be this room in all walks of life. Even more importantly, there needs to be room for those people who openly seek to become elite, better than most, maybe the best. Elitism is simply a harsher form of "meritocracy", the notion that one can be rewarded for being better in some way at some thing. Elitism is synonymous with "best", at least when the elite are gracious enough not to rub the rest of our noses in it (see above).

What's hard for us who are not elite is to separate our jealousy and our anger at those who are truly elite from a couple of important things. We must realize that, without the elite we would forever be mired at the mean. Part of a curve under which the volume never changes. It's also vitally important that we rein in our apparent need to stop any and all who openly express their desire or their efforts to achieve anything above the mean by aspiring to something elite. After all, who knows which of those aspirants will become an elite thinker or doer, one who will drag us all to a higher mean?

Whether it's here in fitness, or in science or finance or philosophy or letters, the area under the curve is driven upward by someone who had whatever it took to become elite. We can learn from them, become a bit better at whatever it is that we do or we are, if we spent a bit less time seeking to drag them back to us.

I'll see you next week...

1923 as rxd. I was going for something around 15 minutes. :-(

Rip Bradshaw

@veronica #26. When the mens DL is 225# I think the womens is usually 155#. like in "diane".

#26...155# womens weight for DL. (And when guys do 275#, women's is 185#.)

RIP Ranger Bradshaw.

Nice Sunday morning WOD.

M/40/82 kg

Rx'd 24:17

43/m/176cm/73kg

As rx'd

23:25

All exercises unbroken except one missed DU at end of round eight.
Mentally taxing.

RIP

20:29 Rx'd

My last WOD in my CrossFit barn for a long while. Effective tomorrow, back on orders for the Stan.

Anita, Roger, Gary - the barn is all yours for a while. Have fun and train hard. Signing off from upstate NY, and talk to you all early December from Khost. Don't see an affiliate there so I'll see if I can spin one up!

Thanks to everyone that responded regarding the skipping ropes.

So happy this made it, bro! I miss you and think about you everyday brother... I couldn't have done it today without you watching over me!

15:16
beautiful fall day
did 80 strict pullups the day before
just keep fighting for unbroken pullups.

first of all F SD. Keep your comments to yourself. This is not a forum for your political views and the death of ANYONE, especially one serving their nation, is definetely not the place to "show us how avant garde you are!"

Only two defining forces have ever offered to die for you
1) Jesus Christ
2) the American G.I.

One died for your soul; the other for your freedom.

no one going to bring up khalipas time? 11:43, are you kidding me? That's an amazing output.

Rx'd - 18:29

Thank you for watching over us, we miss you and think about you always. This one goes to you. Love ya

RIP LT, RLTW!

RIP trooper. If I hear one person say this man died protecting our "freedom", I think I'll vomit. If you don't realize that OEF/OIF are about business by now, you're delusional.

by a former 508/505 trooper (no such thing as ex-paratroopers)

M/27/5'11"/200

35:07

Pull ups after deadlifts SUCKED!!! Was down to 1 rep at a time the last few sets.

F/41/5'4"/117
22:32
Driveway WOD.
Warm up: jog one mile. Build deadlift to 125lb, then back down to 95lb for WOD. Hamstrings still not happy from competition last week.
HSPU were 1/2 to 3/4 depth, still can't quite do full to ground and then get back up. Close!
*only had to stop workout a couple times to deal with kid interruptions.

A bit disappointed with my time. Deadlifts were at 95 lbs.

f/23/116

24:51

f/23/116

24:51

Deadlifts at 95 lbs

R.I.P. Brother

Scaled (was gassed today) to;

8 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Tuck jumps

23:25 (pr)

Rx'd
24:22

Sunday 111023
"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

time 27:27

God bells your familly, rest well Mr. Bradshaw.

Running on about 4 hours sleep, no real pop to it.

18:46 as rx'd
I ran out of steam in the later rounds.
Transitions could be better.

13:01 rx'd

As rxd
22.58

F/33 (will be 34 tomorrow!)/5'2"/126lbs

33:08 RX'd (155lbs)

Was hoping to get under 30min, but issues from a foot sprain (injured Achilles) back in April got in the way during double unders. I'm just pleased I finished the workout as RX'd. I wanted to quit so many times, but fought against it. The servicemen and women don't get the choice to quit, so why should I? Congrats to everyone who attempted/completed the workout. It was a doozy!

RIP, Mr. Bradshaw

38:00 only sub was 48 singles for DU everything else as Rx'd. Kahlipa's time is inhuman. Anyone finishing under 20:00 as Rx'd good on you!

As Rx: 17:15

All unbroken. Amazing time Jason. Nuff respect!!

RIP Lt Bradshaw.

19:53 rxd

Holy hand ripper!

Sub'd three standard jumps for each double under
7 rds.
16:10

185 on deadlift, otherwise rx'd

28:15

Only been in crossfit a few months so guess that's not too terrible, still got a ways to go.

25 / M / 5'9" / 135lbs

I was not feelin it today...

3 rounds of
HSPU x3
185lb DL x6
PU x12
Single-unders x48 (taking it easy on an injured foot)

12:23

I made it 3 rounds and said, "F--- it."

RIP, 23:03 Rx

This one's for you Lieutenant Bradshaw.

10 rounds
24:37

modifications:
HSPU on smith machine
Deadlifts - 145#
pullups rounds 1-5
subbed GHD's for pullups in rounds 6-10

M/27/91kg
10 rounds 22:50

21:21 (barbell presses instead of HSPUs & last two sets of PUs = jumping) Amman

Caught up with Press 2-rep WOD; details there.

Followed up w/ met-con

3RFT

Row 1000M
30 GHD Back Ext
30 Ball Slam 20#

27:58

Tank empty.

Double unders and pull-ups...my two weakest exercises (aside from muscle-ups!)

10 rounds for time of:
3 Handstand push-ups
195 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Made it to 8 DU's in a row, new PR! Kipping form is getting better too.

time 31:13

M/25/5'8"/145

28 minutes flat

nice time, on this and the other recent demo's, Jason K

Strained lower back
Rest & Repair cycle
M/54/6’/210
RIP Brother

22:50
Jason your a beast!

27:12 RX'd From Ramadi Iraq

23:15
Still really jet-lagged

10 rounds for time of:
1 Handstand push-ups
135 pound Deadlift, 6 reps
6 Pull-ups
6 Double-unders
22:30

22:34 8R 7 PU's before hand ripped.

10 rds. as rx'd except 20 DU, each with a single under in between

33:15

Utterly and totally wasted, partly from the excessive heat here in CA. Avg HR 175, peak 188. Boy was I bamboozled by Khalipa's 11:43--my first 5 rounds took 13:30, and then I just could not catch my breath in the last few rounds.

Great performance Carole, and so well said bingo. "Doorman," eh? I think of you more as the "Archangel" of the mainsite, exquisitely kind, compassionate, respectful, wise and helpful. I am so grateful for your service to this little community of self-motivated DIYers.

Thank you First Lieutenant Bradshaw for your service and ultimate sacrifice.

rx'd: 26:00 the deadlifts broke me down after the first 5 rounds or so. Took a little extra time to try and do them safely.

RIP LT. Bradshaw

RIP

18:57. This is my second week trying these workouts. These are some of the toughest workouts I've ever done. Been sore, but a good sore. Keep'em coming.

subbed 225lbs deadlift, and otherwise as requested

42:52

WOOPS, subbed 215lb deadlift, not 225lbs

M/33/5'7''/138

As Rx'ed
22:47

Greetings from Eastern Canada - Crossfit Moncton

M/33/5'7''/138

As RX'ed

22:47

Fun. RIP Bradshaw.

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Deadlift 95lbs x 5-5 135lbs x 5-5 185lbs x 3-3 225lbs x 2-2
Single under/double under practice

32:26
6HSPU feet on rack assist per round
Foam roll after

tore me up 36:35 as rx

20:04 as rx'd
hate hate hate DU's
py

pr'd Powerclean today 260#

195lb deadlift
rest as rx'd

26:12

26:36

deadlifts at 195
rest as rx'd

M/35/5'11'/222

WU: stretch, ohs w/ pvc x10, 10 situps

Modified: Jumping pullups, 185# DL

HSP's were top to bottom all 10 rounds, first time ever getting a hand stand push up through the full range of motion.

25:27

m/39/6/190
As Rx'd
31:50

sean
5 rounds
24.05

lorie
5 rounds (95 pound dl, jumping pullups)
26.22

M/31yo/6'/215lb

Rx: 22:11

Great wod!

RIP.....Thanks to all the soldiers.

M/31yo/6'/215lb

Great Wod!

RIP......Thanks to all the troops

time of 37:29...sad face

M/155/37
rxd 16:36

F/120/30
rxd 26:47

RIP ....

Thanks for your service, 1st Lt. Bradshaw; and for your family's generosity in sharing your story with us.

Scaled, subbed, but tried hard to keep focused on finishing in honor of Brian Bradshaw

10 rft 3 HSPU on Smith bar, 6 225# DL, 12 Smith bar rows, 24 single unders

29:16

w/u - 45sec Samson, 7x push - scap push - sit - be - dip, 250m row (:54.4), 10 35# dbs, 20 single unders, 135# DL x 6, 3 Smith bar hspu, 3 deadhang pullups (elbows on fire after that, so no more pullups today), 6 smith bar row

c/d - 45 sec squat hold; 45-sec wall sit

Thinking this may be first time I've done a hero wod, even scaled/subbed, under 30 mins. Very pumped to have stuck with 225# on dl -- my 1rm = 300. I found myself continually afraid, during other movements, that in the next round of dl's I wouldn't be able to budge the sucker. But move it I did.

Amazing grace - 4:18

40M/5'10"/173#

W/U: 3 rnds - erg row, 10 cal; bar hang, 30 sec; single-under, 30x; static stretch of shldrs (bands).

As Rx: 19:55.

C/D: PNF of hamstrings.

Everything went pretty fast, except fot the double-unders. Only one set of those went un-broken. Just couldn't calm my mind for some reason. Usually have no problem with them.

Done in your honor, Lt. Bradshaw. RIP.

F/40/5'5"/125

125lb DL
HSPU to 10lb plate

26:52

21:28 RX

Did heavy Fran and deadlift work two days ago.

ghd/back ex 2x10
BSx5-135-185-225-225

Karen 5:31

2nd time doing Karen rx'd, I think. went 50-35-25-10-10-20
should have pushed harder through the middle sets, but was afraid of hitting failure...

rest 10 min then a mod'd heavy "Bradshaw"

5 rnds of:
3 x HSPU on p-lets chest facing wall
6 x 315# DL's
12 x PU's
24 x DU's heavy cable

11:18

rested b/w exercises to ensure unbroken sets. Tough day, I will be hurting tomorrow.

m/182lbs/6'0"/18 years

As rx 27:56

M/18years/182lbs/6'0"

As rx 27:56

41:00
90 kg dl
double unders broken

33:30
10rds
3 hspu
6 DL (135)
12 KB swings
24 Situps

45:45 for 10 rds: 3 hspu, 6 185lb dl, 12 pull ups, 75 single unders. 1k run wu 4:42.

24:51

subbed 5 inverted push-ups for 3 handstand push-ups
and 24 tuck jumps for double unders
the rest was as rx

22:35

Sub lateral jumps over parallette bar for DU's, otherwise as Rx.

33:15

Only scale was 20 DU each round, with a single under in between each DU. Comments stuck in the filters. Way to go Doug Clark! You and your Mom rocked this wod.

M/26/5'7"/138

Subbed 185# DL
Subbed Tuck Jumps For DUs
Time: 25:50

21.43 rxd. Pull ups and DU's just gassed me for the HSPU and the Deadlift. Awesomely Unique. As always!

20.00 minutes as rx. My DU start to fall apart when I get winded, need to work on that.

scaled to 5 rounds: 14min

26:08 Rx'd 185lbs. Hands tore during 7th rd, made for a some discomfort; deadlift form not as tight at the end and and to break up pull-ups

RIP ~ far too you, far too soon.

as rx'd 43'30"

F/40/182 cm/71 kg
155 lbs rest as RX'ed time:22:41

19 mins (145lbs) Only got 7 rounds as I had to go out, didn't have time to finish.

completed rounds
3 handstand push ups
155lbs deadlift
10 pull ups
Not able to complete Double Unders/ combo of regular jump rope DU attempts.

as Rx'd, with ring pull-ups instead of regular.
29:49

Beat Fordham

26:40

185lb DL

Warm up
Pull up - 3x5
Dip - 3x5
Squat 3x10
Crunch - 3x45
Push up - 3x10
Back Ext - 3x15
Time - 16.31.29
Notes: First time. Only 5 rounds. 185lbs DL.

I did what I could for you LT. 20:10 for 5 rounds. RIP.

20:43

Sub Tuck Jumps for DU's... stupid jump ropes were locked in the yoga room.

Also, in what universe is it acceptable to bump into someone while they're deadlifting so you can get in a set of 20 lb tricep extensions?

27:54 rx'd

Rx'd 16:24

puppy workout modified in apt
24lb presses 20x
45lb 6x
12 door band pulldowns
12" hurdle hops 24x

12:30 took a couple of quick water breaks.

RIP LT Bradshaw

M/37/5'9"/168 32:17 rx'd

Awesome WOD! 23:12. Wore gloves. Grip failed due to sweat on later rounds of DLs/PLUPS. Nailed the DUs/HSPUs.

as rx'd

21:35

m/24/5'6"/147

as rx'd, 15:48.

will be better when i get my own rope that i can set to th right lenth innstead of sacraficing form on 2x unders.

27:30 with ring HSPU

Jack - 28:08 (100kg)
Jo - 27:50 (40k, norm press-ups, jumping PU's, 15+DU's)

RIP Lt. Bradshaw
It was an honor to do that work out on your behalf.

14:24 Rx'd

Andrew #4

Sorry for the late response. Both of Jason Khalipas crossfit gyms are outfitted with Rx Jump Ropes. Jason has been an avid supporter and user of Rx Jump Ropes since the 2010 CrossFit Games. Now top Games athletes like Froning, Bridges, Schrader, Smith and Forrest are all avid users of Rx ropes. Thanks

LT Bradshaw was my mentor my first year in college. He showed me how to put on my uniform. He showed me how to act, left face, and how to measure my ribbons so they line up straight. He inspired me to be an ARMY OFFICER. I am that today thanks to that man. I was at his funeral as well. Now I am at his HERO WOD. Ladies and Gentleman, I propose a toast to my mentor, all he stood for, and to his family.

James E

Fair winds and following seas on your journey warrior!

subbed HSPU negatives o.t. as Rx'd

7 rounds
24:31

RX'd @ 16:46 over here in Abu Dhabi (American Ex-pat)

DL 155#
HSPU - some ankle over bar assist
DUs - mix of single and doubles

8 rnds
26:10

27:12, with 185# deadlift, and feet on smith machine bar for hspu.

RIP Brian Bradshaw

RIP. Rx'd
21:26 Khalipa's videos are sick and his coaching is awesome.

as rx'd:

24:06

17:46 Rx'd

* HSPU's, DL's & Double Unders were unbroken... pull ups broken 6/6 & 6/4/2 after round three...

* Most rest was taken prior to DL's each round.

as rx'd 20:20
HSPU below grade

63:27
3 H.S.P. free from help
6 deads from 185 to 225
12 pulls
24 doubles max was 11 reps a go but most were single reps
X 10

good work james.patrick, kevin c and brian p.

that's a ton or three of work - weight - power output brian. yow.

28:54.8

as Rx'ed

M/168/33

Jeff @ work
13:50
HSPU- hands on metal 45s "abmat width" apart. top of head to ground.

m/32/5'6"/150lbs

As rx'd

28:06
HSPU good
Deads unbroken
Pull ups sucked! Arms tired
Missed on DU'ers a lot.

Tougher than I thought!!

Only 3 rounds - 16:00

22:02 w/ring pull ups instead of regular.

RLTW...RIP young warrior.

NEVER QUIT!!

M/16/6'0"/168
18:26

M/16/6'0"/168
18:26

30:13

Scaled to "pack" (8 rds)
185 lb DL
subbed 45 lb DB press for HSPU
subbed jumps over the DL bar for DUs

Tough mother...can't believe the elite guys are under 5 min

29:51 as rx'd
ripped hands
I need to be more consistent

M/34/5'4"/145lbs
As RX'd
15:18

C-
12:56
HSPU to forehead

41/m/185
as rx'd

19:55

27:14 rx

39:40 rx
double unders better, but overall workout did not feel great. Diet maybe?

39:40 rx
double unders better. did not feel great, diet maybe?

Wife did this today. As Rx'd but with 165# deadliest:

34:17

Subbed 24 box jumps for double unders

30:10

as rx'd

25:09

M/25/160/5'7"
Rx'd
19:33
RIP, and thank you.

14:25
5rnds
Fb dl's

46:29 as RX'd
I have no idea what happened, DU's killed time but other than that I don't know. I felt good today too.

Equipment/gym limited today, so did:

10rds
3 hspu
6 DL (135 lbs)
12 KB swings (35 lbs)
24 UA Situps

33:30

29:02

39:24 as rx'd -1

rx
20:03

50 / 185

not as rx'd
5 rounds
185# DL

21:50

14:11 as RX. First time doing over 225 since tweaking my back. Felt good!

10 rounds; scaled as follows:
2 HSPU
#155 DL 6 reps
Pullups 8 reps
16 Double unders

21:12

rip in peace, sir.

scaled to:

10 RFT
3 hspu
6 205# DL
12 pull ups
24 singles

20:50

wow bad ass wod

24:17

subbed 6 pull-ups per round, but don't worry, i'm still really sore.

25:42 rx'd

Brian, it was a pleasure knowing you. Glad to see you smile.

Caught up with "Bradshaw" today - RIP selfless warrior.

33:25 - Started out with 6 light band assisted HSPUs, then I wrecked my left achilles doing the DUs on the 5th rd. Rested and stretched a bit, but I couldn't do DUs any more and couldn't get up into a full HS. Finished with right legged singles and 6 HSPUs with feet at 24 in and butt as high as possible.

Gravity won the day today...

completed 5 rounds as rx'd had to stop due to time: 24:45.

I don't know why I found this one so hard?

18:34

M/41/180

m/23/215/71"

21:43

3 HSPU
6 Deadlifts at 225 lbs
12 Pull-ups
24 Jump Rope

Had to scale the pull-ups to Aussie Pulls ups for the last 3 rds. Did 24 single-unders, but should switch to tuck jumps instead.

20:54 rx'd

Run 1 mile warmup (10 mins)

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
165 pound Deadlift, 6 reps (subbed from 225)
12 Pull-ups (3 sets of 4)
24 Double-unders

28:10 for 10 rounds and 6 rounds of pullups (pull up bar was taken)

Finished the last 4 sets of pullups leisurely at the end - total workout around 40:00

Front Squat
20-20-20reps
95-95-95lbs

Back Squat
10-15-20-25reps
95#

WOD
35:21 as Rx'd

Did all of this on only 3hrs of sleep and nothing to eat. My time was horrible but still feel good that I completed it!

f/28/145/5'5"

10 RFT:
3 HSPU
6 DL, 135 lbs
12 pullups, assisted
24 DUs

~49 minutes
(did I do an extra round??? hmmm...)

Lt Bradshaw: It was an honor to work this hard for you, and for all who serve. Thank you for your sacrifice, may you rest in peace.

As Rx'd

26:22

Great metcon! It had the crossfit essentials: pushing, pulling, lifting and breathing - hard!

Did this in Tilcara, a village in northern Argentina. Had to sub due to poor HSPUs and lack of equipment. Did 10x
2 HSPU
6 deadlift w/ a stone plate
12 pullups (rotating bar..)
24 jumping Jacks
in 19:46

The Argentine police during round 2 kindly asked me to put my shirt back on, "-you´re in a playground, for kids!". A playground, with no kids? And a pullup bar?

Subbed 185 dead lift

28:53

RIP 1LT

Time: 34:34

As rx'd: 25:26

1:08:53
The pullups killed me.

5 rds, as rx'd. w/ AJAX in PAC, not timed
Then, 1 mile swim (400m free, 200m paddle, 200m fins, 800m fin/paddle)

f/34/142/5'1"

didn't have my timer. somewhere around 21-22 minutes

3 HSPU's (feet on bar)
6 deadlifts 115lbs
10 pullups w purple band
24 jump ropes

25.43 as Rx'd with tuck jump sub

All deadlifts need to be unbroken next time

22/m/5'11"/169

31:14 Not bad for a first CrossFit workout ever! I'm on my way to the 2013 CrossFit Games!

27:15 rx

RIP Soldier, much love to his fam

22:05 as Rx'd

that was tough! RIP Brother!

m/24/6'2/232

32:54
Subbed
Tuck Jumps for DUs
2x10kg Upright Row for PUs (I normally use the bar on the top rung of the squat rack for pull ups).

Question: In the WoD video, the movements seem to be as whole body as possible. On some of the pull up movements, the chin barely went above the bar. On the deadlifts, the bar almost bounced of the ground ... I have always try to do strict, elbows past the midline of the body pull ups.

Where is the line between performing the exercise strictly and performing the exercise as efficiently as possible?

Incidentally, I am not 'new' to the crossfit concept, but I have only recently begun to follow the WoDs

M/170/5'7"/31

29:31
subbed 72 single unders for 24 double unders

M/225/5'9"/34

What a butt kicker! Catching up a few days late...

39 mins

Not ready for 10x12 pullups yet so did as many pullups as poss and finished with pulldowns.

5 weeks of Crossfit - down 7 lbs and hard to believe how much stronger in such a short period of time.

Tough day, managed 5 rounds with 185lb DL and jumping over the bar for the double unders as my jump rope broke.

Pullups were the main problem.

14:40

as rx'd: 28:42 What a wod!

28/m/5'11"/185to190
As rx'd
24:40

Ate right before, not a good idea.

47/m/6'1"/215 wow, am i out of shape or what? 43:30. Step 1; do it, step 2: do it faster.

got step 1 done ....

6rounds
65 lbs deadlift
29:35

6 rounds
6 pull-up sets instead of 12
24 single unders

6 rounds in 30 minutes of:

3*HSPU (braced)
6*DL 185#
12 PU (assisted)
48 singleunders(with few DUs in the mix)

sweating!

m/38/260

RX'ed Time 27:47

3 rounds in 12min (during lunch)

27:26 RX
RIP

23:58 rx'd

Must transition faster.
Better DUs too.

RIP

Destroyed knee with last few WoDs so subbed:
6 rnds for time:
4 HSPU
Max dead hang pullups per rnd

pullups:3-2-2-1-2-1
time-10:15

You're the best Brian - nice workout!

M/43/6'/218
Subbed SU(X2) For Du
27:42

RIP Brother. Rest easy...
Geronimo!
1-501st Apache Co. 2002-2008

41:34 as Rx'd.

Jason Khalipa, that's BEASTLY!

RX finished n 21:23

as rx'd - 24:56

23:38 RX'd

23:38 RX'd

5 rds then had to stopo for kids

as rx'd (ring pull ups)
14:37

2nd wod of day
did press wod from day before during morning

30:53
unbelievably inefficient double-unders.

M/23/86kg

17:17 RX'd

Awesome wod!

m/215/29
24:58 as rx'd

Thanks for your service.

M/42/5'8"/156

165lb DL

25:00

10/28/2011

Sub'd:

55lb dbls for HSPU

Hvy rope @ 48 reps for dbl unders

44:42

RG

M 37/5'10"/180

Rx'd
185 DL
40 min

M/30/5'9"/175
As Rx'd except 215 lb. deadlifts
22:25

m38/160/5'8

as rx'd 27:51

185# Deadlift. Rest as Rx'd.
26:01

Mrs. Miyagi
HSPU with head to Abmat and 135# deadlift. Rest as Rx'd.
24:01

34.06, double unders were triple ugly after round 4, HSPUs scaled to a 2.25" pad. Awesome WOD

Ring pull-ups, otherwise as Rx'd: 43:12

RIP Lieutenant Bradshaw. I hope God has welcomed you and continues to comfort your family and friends.

Bradshaw as rx'd
41:20 - struggled with double unders
M/50/193#/72

Rough times coming back, very crowded box gym. Subbed 80# DB's for DL. Inclined PUs, 6 rds in 16:45 or so.

Renee 55# 20:28
Kim 65# 20:48
Amy 65# 21:49
Barb 55# 20:48
Jill 65# 16:45
Jen 65# 17:15
Tami 65# 20:16
Joni 65# 18:35
Karen 65# 21:05
Stacey 65# 24:02
Steph 65# 23:56

M/34/6'3"/200
Rx'd: 21.20

29:46

Deadlift at 185# and 2x single unders instead of double unders.

30:42

32:17....8 rd's

32:17....8 rd's

M/33/5'9"/150

Did this about a week ago. Scaled to 205lbs deadlift.

27:32

m/37/5'9/179
CFWU-1. Fr home. Shortcut b/c I slept in. Superman. Light jog on TM.
26:15
Little disapp. Pullups worst part mentally. Not bad physically, esp when I engaged traps, etc at bottom of drop.
DU not bad, esp when I remembered slower pace.
HSPU not bad. Good tripod position. Good tight core & tight legs on DL.

5 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Time 21:19

11.19: 5x 2 HSPUs; 5 135# DL; 6 PUs; 24 DUs.

24:19

Felt like this one smacked me upside the head!

Pack
8 rounds for time of:
3 Handstand push-ups
185 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

16:57 Rx

24:20
as rx'd

10 rounds for time of:
3 Standing Shoulder Press, 65 lb dumbbells
225 pound Deadlift, 6 reps
12 Pull-ups
24 16'' bench jumps

Really intense! Glad I made it to the end!!

M/26/5'11''/195

29:01

26:10 Rx

Haven't worked out regularly since getting a nasty cold 3 weeks ago so 20:06 was alright. Pullup stamina an double unders fell apart. Pullups to grip and double unders to just not being able to keep the rhythm. 7:00 at the halfway point so the last 5 rounds really fell apart waiitng for my grip to recover for pullups.

51/m/190

With all due respect; 33:34.

26:27 as rx'd

RIP Bradshaw

22:51 as rx'd

CFWUx3 (no PUs/dips),50s,50s,10du
34:45

The idea of a human being doing this wod in a lil over ten minutes is frightening

M 34 y/o 5'6" 172 Lb.

27:14
60 single unders instead of 24 DU's, otherwise completely Rx'ed 10 Rds

We're doing all Hero WOD's at our box this week. Great way to kick it off.

I was blown up at the EXACT SAME spot this Ranger buddy was killed the same day....I heard the blast that killed him....there will never be a day that goes by that I do not think about him....we were 10 feet from each other and never met....We were clearing the routes that he was at....unfortunately we couldnt find the ones off the roads....I will never forget this brave man and am forever in his debt....i only suffered a concussion....and the pain of the loss of a Ranger Buddy

I was blown up at the EXACT SAME spot this Ranger buddy was killed the same day....I heard the blast that killed him....there will never be a day that goes by that I do not think about him....we were 10 feet from each other and never met....We were clearing the routes that he was at....unfortunately we couldnt find the ones off the roads....I will never forget this brave man and am forever in his debt....i only suffered a concussion....and the pain of the loss of a Ranger Buddy

M/34/5'9"/210
40:14 as rx'ed

I paced my self to much I wanted to make sure I rx'ed! Pull-ups killed me have not mastered kipping yet plus the pull- up bar at my gym sucks!

As rx'd, 19:52.

Felt sluggish today. Was trying to pace this out, thinking 1:30 per round might be doable. After round 1's time of 1:20, I knew it would never happen. So I upped it to 2:00 per round. Still very tough. HSPUs and Deads unbroken. Pull-ups unbroken through round 7, but then I was starting to tear (I knew I should have trimmed callouses today), so I had to drop off and switch to a more fingertip-style grip, which slowed me down.

Happy Hero Friday, today is my 50th unique Hero WOD!

23:00 as RX'D

M/30/5'10"/188

RIP Bradshaw

Rx'd. 43:58.

As rx'd exept for DU. Can't do that so i did 48 singles each round instrad. Lovley WOD!

25:30

The pull-ups killed my hands! But i'm happy anyway :D
Bless you all crossfiters!

3rds @10 PU rest at 8. Next time all at 8
27:33

RIP brother

rx 27:24. Wife--5 rds 23:50

For LT Bradshaw and family. Forever remembered.

RIP LT Bradshaw

22:41 RX