May 13, 2012

Sunday 120513

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

Hero_MarkForester_th.jpg

Enlarge image

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.


WOD Demo with CrossFit Pleasanton - video [wmv] [mov] [HD mov]

Posted by Pukie at May 13, 2012 5:00 PM
Comments

Nice!!

Comment #1 - Posted by: B. Rhaly at May 12, 2012 5:24 PM

Solid WOD!

Comment #2 - Posted by: Onefastbird21 at May 12, 2012 5:54 PM

Rip warrior!! We got the watch!

Comment #3 - Posted by: Matt at May 12, 2012 6:21 PM

From the WOD Demo
JL 18:58 RX
JM 21:40 RX
DM 22:52 RX
BK 23:27 RX
PS 25:11 RX
SJ 27:06 RX
DB 29:03 RX
MS 35:16 53/35

Comment #4 - Posted by: Paul at May 12, 2012 6:25 PM

Fair winds and following seas on your journey warrior!

Comment #5 - Posted by: Apolloswabbie 74 200 48yoa at May 12, 2012 7:04 PM

Nice seeing a video with Jeff Leonard again, damn he's a big man.

Comment #6 - Posted by: Paul at May 12, 2012 7:19 PM

Pulled a wounded teammate out of the line of fire and got hit, Mark Forrester is a hero in the upmost respect I will give every ounce of my power and will to this workout.
-wannabe CCT candidate

Comment #7 - Posted by: Jay at May 12, 2012 7:24 PM

Roll Tide Roll!

Comment #8 - Posted by: Alabama CrossFit at May 12, 2012 7:24 PM

Wow... Mark. This is great to finally see a Hero WOD for you. I can't express my gratitude for what you have done for us all. You will be missed greatly. I hear you quoting anchorman almost everyday. You are an inspiration to us all.

Comment #9 - Posted by: Randy G at May 12, 2012 7:29 PM

"I fight with the memory and pride of those who came before; For they loved to fight, fought to win and would rather die than quit." Brotherhood.

Comment #10 - Posted by: M. at May 12, 2012 7:40 PM

Roll Tide!

Comment #11 - Posted by: Matty at May 12, 2012 7:46 PM

Long over due.

Comment #12 - Posted by: Chris at May 12, 2012 8:52 PM

Blue skies...

Comment #13 - Posted by: CCTJOEY at May 12, 2012 9:39 PM

R.I.P. Brother and Roll Tide!

Comment #14 - Posted by: Trent at May 12, 2012 10:03 PM

I relieved the team that he was attached to and served in the VSP that he died getting. RIP borther.

Comment #15 - Posted by: Eric at May 12, 2012 10:07 PM

Great to see a JAG 28 WOD, he's a TRUE hero and this is a great way to continue Mark's legacy and others like him. ATTACK.

Comment #16 - Posted by: Scott at May 12, 2012 11:21 PM

R.I.P. man, your truly deserve the distinction of the title Hero, and I will sometime soon do this WOD in your honor. With that being said...War Eagle! I am serious about the first line, it wouldn't be a rivalry if I didn't stick to my colors :)

Comment #17 - Posted by: ckatech at May 12, 2012 11:23 PM

20:37 - 1Pd

Comment #18 - Posted by: CE (M/41/178lbs) at May 13, 2012 3:42 AM

M/27/180/5'9"

22:01 scaled to 1.5 pood

Comment #19 - Posted by: Nick at May 13, 2012 4:57 AM

17:05 scaled-60# kb swings, 65# bar c&j, the rest as rx'd.

Comment #20 - Posted by: ART M/43/5'5"/148 at May 13, 2012 5:03 AM

why is the wod called Jag 28?

Comment #21 - Posted by: jimmy at May 13, 2012 5:23 AM

26:02
used 30 kg dumbbells

Comment #22 - Posted by: marky mark at May 13, 2012 5:31 AM

Mark, thank you.

My dad was a combat air controller. You two have fun till I get there, then we start the party.

JAG 28.

Comment #23 - Posted by: Spider Chick at May 13, 2012 5:31 AM

Sunday musings...

1) Stalls. Either the dividing walls are low or there are some very tall guys at the Expo Center.

2) Production. I admit it...I have a CF problem. I watched the video feed of the Central East Regionals on Friday while doing unavoidable stuff. They were pretty darned good. Not NFL Game Day good, but frankly the ESPN3 feed and the CrossFit on-air talent was better than much of what we see on ESPNU by a long shot. Very fun, even for the non-CF'ers with me.

Makes me very excited to see what's to come from Carson and the Games this summer.

3) People. "I like the animals; I LOVE the people". (Movie quote). Sub in "workouts" for "animals" and you pretty much have CrossFit nailed for me.

Why? It's a combination of finding the same thing each time I meet people in the CrossFit community for the first time, and watching the personal development of CrossFit folks I've known for many years. It never fails to amaze me how CrossFitters assume good will on the part of another CrossFitter they've just met. There is an assumption that you are going to be friendly, maybe friends. You welcome, and are welcomed by, each new CrossFit acquaintance, and it happens right away.

Without plans while waiting to hear from a friend last night I received no fewer than 6 invitations to dinner, most from folks I only really know a little, and one from a family I'd just met. Many thanks to all, but especially to the parents of one very special competitor who extended an invite to the Old Guy they'd literally just met!

It's also striking to watch the personal development of CrossFit folks I've known for years now. Some of these people have become really big deals, and not just the competitors. Bigger jobs with lots of visibility and responsibility, successes piling upon one another. And yet each of these folks has retained a sense of humility that seems to be so often lost in other worlds as success arrives. They seem quite happy, too, even when under the gun. Their memories are long and the goodwill endures.

I spent a lot of my day smiling yesterday.

4) Mother's Day. There's a rather serious tone that pervades our CrossFit world when a new Hero is first introduced. Indeed, there's been a rather serious tone 'round these parts ever since the "CrossFit for Hope" benefit was announced. How, you might ask, are these two things related, and how, for Heaven's sake, are they related to Mother's Day?

"He is survived by his parents, Ray and Pat..."

It's been said that there are few things that are more painful than losing a child. No parent should have to bury a child. How often have you heard something like this? It's a hard and dangerous world out there, and men like Mark Forrester do the hard and dangerous work necessary to keep the rest of us safe and secure. We mourn them, thank them for their sacrifice, but especially today we must look homeward toward a mother who has lost a child. We must look to her with arms outstretched to offer whatever support and comfort might be had.

Illness presents a different scenario, one that feels quite random and altogether unfair. No one asks for a life-threatening illness; no one volunteers for cancer. It's especially poignant when this befalls a child, and then by extension a parent. It consumes you, fills up all of the spaces in your world and then some as you fight to save your child. There seems to be so little you can do, your desire and willingness to do so much notwithstanding.

This is in part because the people and the things that will help a mother save her child are the fruits of labors long-completed, the harvest of plantings made possible by the generosity of those who have gone before. 40 years ago only 25% of so of children with childhood leukemia survived. Now, through the generosity of millions and the foresight and talent of people like those at St. Jude's hospital, ~90% of children survive.

90% survive to celebrate a Mother's Day.

This is how these things are related, and this is what we should talk about when we discuss "CrossFit for Hope." We are led by generous people who genuinely care about stuff like this, and it is on this that we should focus. Especially today.

So Happy Mother's Day to Pat Forester; we grieve for your loss M'am and we pray for your comfort. Happy Mother's day to Mrs. F. in Columbus, Ohio; thank you for sharing stories of your daughters and for your gracious dinner invitation. Happy Mother's day to Grambingo, who is still convinced that her eldest is in need of parenting.

And Happy Mother's Day to my darling Mrs. bingo, still blessedly the mother of 3 children through the generosity and talents of others long ago which were harvested when our child was in need.

I'll see you next week...

Comment #24 - Posted by: bingo at May 13, 2012 5:37 AM

M/31/72"/227

28:08

Sub 70# DB for kettlebells due to only single kettle at 35#.
Ran on treadmill due to vicinity of gym to running track.
Placed toes on bench to help keep strict form on last 28 pullups.
All in all great workout crossfit!

Comment #25 - Posted by: SeanP at May 13, 2012 5:38 AM

M/22/5'10"/160
22.17

Running tonite so did not do the 800m.
sub 60# DB for swings and C&J.
C&J 28 each arm.

Comment #26 - Posted by: Jesse C. at May 13, 2012 5:50 AM

What was the weight of the kb?

Comment #27 - Posted by: wannabe at May 13, 2012 6:01 AM

Fair winds to our young Hero. Musings somewhere...

Comment #28 - Posted by: bingo at May 13, 2012 6:30 AM

f/30/5'5/128

19:39

sub 60# bar C&J, pull up assist w/ green band, 1 pood kb swings. getting stronger!

be well brother, you are missed.

Comment #29 - Posted by: kristen at May 13, 2012 6:37 AM

Rip Brother. See you soon.

Comment #30 - Posted by: Chris A at May 13, 2012 6:52 AM

Anybody know the name of that percussion track in the video? Really cool syncopation.

Comment #31 - Posted by: Dan at May 13, 2012 6:53 AM

@20, JAG 28 was his call sign

Comment #32 - Posted by: Tyler at May 13, 2012 6:59 AM

21:02, but I only had 1.5 pood...

Rory
Afghanistan

Comment #33 - Posted by: Rory at May 13, 2012 7:20 AM

23:31

35lb KBS

I don't have two kettlebells of the same weight.. so I used 25lb dumbells.

Comment #34 - Posted by: abh at May 13, 2012 7:21 AM

For my neighbor and friend, thank you Mark!

Comment #35 - Posted by: Bo Rivera at May 13, 2012 7:52 AM

http://www.markaforester.com/

Comment #36 - Posted by: Bo Rivera at May 13, 2012 7:54 AM

M/29/6'/190
3rd week doing cf
Sub 35 db for kb swing(largest db I have)
Sub 95 bb for c&j
2nd 28 pullups neutral grip
25:38

Comment #37 - Posted by: Josh at May 13, 2012 8:20 AM

My condolences to your family and friends. Thank you for protecting the USA. RIP Hero.

Comment #38 - Posted by: Karen at May 13, 2012 8:21 AM

2012-05-13: 20:19. 45#, 28 alternating singles.

Comment #39 - Posted by: gs at May 13, 2012 8:22 AM

What exactly does pood mean on the kettlebells?

Comment #40 - Posted by: Jerry at May 13, 2012 8:23 AM

Roll Tide! You will not be forgotten! RIP brother.

Comment #41 - Posted by: v#41 at May 13, 2012 8:28 AM

1pood KB
27:08

Comment #42 - Posted by: Laney at May 13, 2012 8:28 AM

Great send off for a Warrior.
We'll be hitting this one at the box on Friday.
RIP Brother.

Comment #43 - Posted by: Mike at May 13, 2012 8:34 AM

29:50 (Kettlebell clean and jerk, 1.5 pood each) all others rx.

RIP Senior Airman Mark Forester

Comment #44 - Posted by: gb 44/m/71"/185# at May 13, 2012 8:58 AM

Thank you Senior Airman Mark Forester.

Did "Jag 14" this morning.

run 400m
14 kb swing, 1.5 pood
14 strict pu
14 barbell clean and jerk, 135#
14 strict pu
run 400m

12:40

Comment #45 - Posted by: Kevin C. (M/53/5'11"/175) at May 13, 2012 9:19 AM

RIP Mark Forester

run 800m
28 kb swings, 1.0 pood
28 kipping pull-ups
14 clean and jerk, 65# barbell
14 bench dips
28 push-ups
run 800m

17:57

Comment #46 - Posted by: Carole (F/53/5'6"/138) at May 13, 2012 9:22 AM


M/37/6'1"/200

19:55
1.5 pood for KBS
1 pood for KB Clean & Jerk

FOB Salerno

Comment #47 - Posted by: David Vinup at May 13, 2012 9:34 AM


25:46

used my heavist db 60lbs rest as rxed.

Comment #48 - Posted by: Kevin McClellan 50 at May 13, 2012 9:48 AM

M/42/6'3"/259#

RIP Soldier and my condolences to his family and friends.

Done in your honor:

Row 1000m
28 KB swings 50#
28 strict pull ups
28 clean and press 135#
28 strict pull ups
Row 1000m
Total time: 27:06

Happy Mother's Day to all!!!!

Comment #49 - Posted by: Halvy at May 13, 2012 10:14 AM

F/42/178/5'10"

800m run
28 kb swings 1.5 pood
28 kipping Pullups
56 1arm kb clean and jerks 1pood alternating arms
28 kipping Pullups
800m run

26:08... I think

Comment #50 - Posted by: JuliePlatt at May 13, 2012 10:17 AM

42/m/185

800
28 2 pood swings
28 DH pulls
28 sub (2) 55lb dumbbells for c&j
28 DH pulls
800

22:49

Comment #51 - Posted by: JackM at May 13, 2012 10:36 AM

20:06

did everything as required

Comment #52 - Posted by: clipper at May 13, 2012 10:37 AM

I'm gunna do this bad larry hangover for my best Mark Forester, miss you brother. Should be interesting, haha.

Comment #53 - Posted by: Bobby B at May 13, 2012 10:44 AM

5'5"/140/18

i used 2 35lb dumbells because no kettle bells
on last ones i had to kip because i'm a wimp

19:30

Comment #54 - Posted by: Ryan at May 13, 2012 12:04 PM

21:37 rx'd I puked NBD

Comment #55 - Posted by: Joseph Sinyard at May 13, 2012 12:25 PM

1.5 pood KB for clean and jerk (heaviest we had, tried to do it with the 70 lb. DB but could not get the technique)
70 lb. DB for kbs
all else as rx'd
25:36

Comment #56 - Posted by: SB at May 13, 2012 12:33 PM

Second month since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
For time:
1 mile on bike for 800m runs
14 Kettlebell swings, 20kilo
14 Strict Pull-ups
14 Kettlebell Clean & press, 20kilos
14 Strict Pull-ups
1 mile on bike for 800m runs
13:30
M/54/6’/205
"First In-Last Out"
"RIP" Brother

Comment #57 - Posted by: Pete In Sun City at May 13, 2012 12:48 PM

800 meter run
28 kb swings - 2 pood
28 strict pull ups
28 kb clean n jerk right arm
28 kb clean n jerk left arm
28 strict pull ups
800 meter run. Only have one 2 pood kb.
Time: 23:19.

Comment #58 - Posted by: Kurt M/38/185 at May 13, 2012 12:56 PM

RIP Brother.

Comment #59 - Posted by: Don Clarkson at May 13, 2012 1:23 PM

Run 800 meters
28 Kettlebell swings, used 35lbs DB
28 Strict Pull-ups 50lbs assist
28 Kettlebell clean and jerk, 30lbs DB each
28 Strict Pull-ups 50lbs assist
Run 800 meters

I'm proud to have done this WOD in your honor. RIP Mark.

I did this workout with my wife(her first time). When we were done it looked like she was crying. I ask if she was and she said no its my fat crying. Funny stuff.

Comment #60 - Posted by: Chevytahoe77 at May 13, 2012 1:56 PM

800m
28 DB swings at 70lb
28 strict PUs
40 DB snatches at 55lbs, sets of 10 for each arm (too light, 70lb next time)
28 strict PUs
800m

17:21

Comment #61 - Posted by: Magnus 26/5'8"/160-165 at May 13, 2012 2:18 PM

RIP JAG two-eight. Roll Tide, brother.

30# KB. gym had a sparse selection. not that i could have gone much heavier.

22:01

Comment #62 - Posted by: tim m/50/69"/130 at May 13, 2012 2:51 PM

1.5 poob sub for the C&J, 1000 meter run, otherwise as rx'd. 26:21. RIP

Comment #63 - Posted by: Kyle Bisceglie 45/5'10/180/m at May 13, 2012 2:51 PM

25:16

Green band on pullups, 45lb DB on c&j, 2 pood KB swings

Comment #64 - Posted by: Dave Williams 28/m/5'7/180 at May 13, 2012 2:55 PM

Subbed 13kg db

28:19

Comment #65 - Posted by: Saganamooo at May 13, 2012 3:27 PM

All I can say is thank you for your service brother... and your ultimate sacrifice.

Comment #66 - Posted by: Lorin at May 13, 2012 3:28 PM

age 22 bw 170

12:33

cut reps in half on the 2nd round of the couplet. hollow kipping pull-ups the whole time.

Comment #67 - Posted by: Chris S at May 13, 2012 3:31 PM

24/M/185LBS/5'11 qc ca

21:21

i don't have kettlebelt at the gym so i took two dumbell of 50lbs!

Comment #68 - Posted by: martin germain at May 13, 2012 4:00 PM

Ccts are the baddest dudes in the military. Rip brother

Comment #69 - Posted by: Johnny on the spot at May 13, 2012 4:07 PM

Mark was an awesome dude. Loved his job and was very good at it. It was nice to see his face up on the site. Let's see it again. Now it's time to crush the workout. RIP to all the fallen comrades.

Comment #70 - Posted by: CY at May 13, 2012 4:19 PM

25 / M / 5'9" / 132lbs

In 7 minutes, AMRAP:
Burpees

62

Damn, I got 64 last time...

Comment #71 - Posted by: BC at May 13, 2012 4:24 PM

Only have 1, 2 pood kb, so Subbed 50# DB for C&J(largest I have) & added extra 10. All else rx'd
22:24

Comment #72 - Posted by: Blong/M/33/71"/205 at May 13, 2012 4:37 PM

M/33/235
25:21

Thanks to all who serve

Sub 135# clean and jerk and kipping pullup

Rode a 105 mile bike race yesterday, just happy I finished yesterday and today.

Comment #73 - Posted by: Jared at May 13, 2012 5:05 PM

29:23
scaled to 1.5 pood
and alternating arms for clean and jerk.

Comment #74 - Posted by: Dexter at May 13, 2012 5:08 PM

scaled down to the:
Pack
Run 800 meters
28 Kettlebell swings, 1.5 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 1.5 pood each
28 Strict Pull-ups
Run 800 meters
30:01

Comment #75 - Posted by: Jason Crocker at May 13, 2012 5:13 PM

M/19/166lb
All as Rx'd
12:34

Comment #76 - Posted by: Michael Rose at May 13, 2012 5:17 PM

Just got out of the woods, hiking the last couple of days with a 45lb pack.

24:10 for today's workout.

Comment #77 - Posted by: Grims at May 13, 2012 5:41 PM

34:30. 1.5 pood, russian swings. Two grey bands pullups, grip strength is weak link. 40 lb. single dumbell clean and jerk, alternating hands, 28 reps each side. Pullups same as mentioned above.

Comment #78 - Posted by: Elliott Harding at May 13, 2012 6:23 PM

M/35/215/5'10"

800M
28 KB 1.5 POOD (ALL I HAD)
28 FORM PULL UPS
28 C&J SUB W/135LB. ON BARBELL
28 FORM PULL UPS
800M

23:45

Comment #79 - Posted by: Eric at May 13, 2012 6:27 PM

M/30/185 5'9"
did it in 21:12
sub 35lb dumbells for kettle bell and c&J
and used the band on the second set of pull ups

Comment #80 - Posted by: M.Gill at May 13, 2012 6:34 PM

23:15 with a pair of 35# DB for swings and 50's was the heaviest I had for the c and j. Did 14 dead hang pullups and 14 kipping pullups. RIP Mark Forester and god bless your family.

Comment #81 - Posted by: Bells 39/195 at May 13, 2012 7:19 PM

R.I.P. Mark. Roll Tide!

Comment #82 - Posted by: Kirk Crenshaw at May 13, 2012 7:36 PM

19:11
55lb dumbell
115lb barbell for C&J
Rest Rx

Comment #83 - Posted by: ChadB at May 13, 2012 7:53 PM

What would be an appropriate to do if you had to sub barbell clean and jerks?

Comment #84 - Posted by: Mike at May 13, 2012 8:53 PM

34 minutes rx except subbed 140lb barbell cleans for kb

Comment #85 - Posted by: Rob Hole M/45/5'10"/180 at May 13, 2012 8:54 PM

rest day, jag likely tomorrow.

Comment #86 - Posted by: matt h 50 182 5'11" 1mar11 at May 13, 2012 9:38 PM

24m 49s with 25kg dumb-bells.
It always saddens me greatly to read of yet another fine individual who made the ultimate sacrifice which those of us in safer occupations cannot begin to contemplate. Lest we forget.

Comment #87 - Posted by: Alan Troy at May 13, 2012 9:40 PM

Mark was one of the nicest most respectful guys I've ever met and had the pleasure working with. Glad to seem him honored on here.

Comment #88 - Posted by: Brian at May 13, 2012 10:09 PM

WOW! Horrible kb clean and jerks in that demo. No one did it like Jeff showed in the video. Good work though. Virtuosity indeed.

R.I.P. Mark

Comment #89 - Posted by: jonathan at May 13, 2012 10:45 PM

24:00

Scaled KB swings to 1.5 pood
Scaled KB C&J to 17.5kg DBs
Accidentally did first set of pull-ups before KB swings

Comment #90 - Posted by: Brett (M/23/188cm/77kg) at May 14, 2012 12:54 AM

35 mins, the clean and jerk dumbell almost kill me. Did this workout after i did my 3 bar of death

Comment #91 - Posted by: lim at May 14, 2012 2:26 AM

800m run
28 KBs 30kg db
20 strict pull ups
20 cjs 22kg db
20 strict pull ups
800m run

26:15 mins

Comment #92 - Posted by: DPL at May 14, 2012 2:31 AM

m/45/185

used a 1pood and 1.5 pood for C&J

31:18

Comment #93 - Posted by: cosmo at May 14, 2012 2:42 AM

21 minutes
scaled: black band assist pullups
35# c/j

Comment #94 - Posted by: franklin bukoski at May 14, 2012 3:25 AM

No KB's at the firehouse
Amundsen w/u
800m run @ 8.5mph 0% grade
28 DBS 60#
28 strict pull ups
28 DB C&J 50#
28 strict pull ups
800m run @ 8.5mph 0% grade
27:27

Comment #95 - Posted by: Brad Wilson m/38/5'9"/180# at May 14, 2012 3:31 AM

m/44/5'6"/145

50# dumbells

29:24

Comment #96 - Posted by: duane at May 14, 2012 3:51 AM

I ran out of plates to put on my dumb-bells, so I was stuck at 60 pounds. All else as rx'ed:
24:27
Much respect to Mark Forester, and my condolences to his family and friends.

Comment #97 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 14, 2012 5:08 AM

M/36/210
AS Rx'd
29:16
Thank you to all who serve!

Comment #98 - Posted by: Jed at May 14, 2012 6:43 AM

19:55

Scaled to 1.5 pood KBS/16kg C&J

RIP

FOB Salerno

Comment #99 - Posted by: james.patrick [M/50/66"/135] at May 14, 2012 7:42 AM

M/ 38/ 133 lbs/ 5'-6"
I took a Rings class and did a very short T2B + DU post workout/ class to get the body humming a bit.
Fun class going over some basics and starting to work on a few movements with some degree of complication - I realyl want to imrove my positions and understand the cues, etc.
Front & back lever, as well as a few other little fun movement patterns and drills.

Comment #100 - Posted by: anton at May 14, 2012 8:12 AM

M/33/220/6'2"

Rx 21:00

RIP
LSC/SS, USN

Comment #101 - Posted by: Traveling CrossFitter at May 14, 2012 9:09 AM

M/34/6'3"/200

20:00

800
28 Swings/28 Strict PU
28 1 arm C&J Mixed w/ Swings/28 Strict PU
800
28 Swings

Comment #102 - Posted by: Ben S at May 14, 2012 9:11 AM

19:36
w/ 28 - 70# KB alternating arm C&J

Comment #103 - Posted by: Jetté 42/M/5'11"/170 at May 14, 2012 10:10 AM

20:14, I did 70lb Db's and each arm for 28 reps for C&P.

Comment #104 - Posted by: Gary at May 14, 2012 10:16 AM

22:59

Comment #105 - Posted by: Shane S at May 14, 2012 10:40 AM

25:01. Subbed 140 lbs hang clean and jerk. RIP

Comment #106 - Posted by: Jeff A. at May 14, 2012 10:40 AM

45s for cln & jrk

22:21

Comment #107 - Posted by: ferb44 185# at May 14, 2012 10:44 AM

Roll Tide!!!!

Comment #108 - Posted by: Patrick at May 14, 2012 11:02 AM

M / 38 / Scotland

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 20kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2o kg
28 Strict Pull-ups
Run 800 meters

Time 23:05 ouch ....

Comment #109 - Posted by: RushGers at May 14, 2012 11:07 AM

subbed 75 lb db for 2 pood kb swings, subbed 45 lb dbs for 2 pood db c&js, runs on treadmill,

29:17

Comment #110 - Posted by: JK/m/28/5'10"/205 at May 14, 2012 11:47 AM

Scaled to 1.5 poods and used DBs

29:47

Comment #111 - Posted by: Castle at May 14, 2012 12:06 PM

Sub 70# dumbbells for KBs - 34:44.

Those C&Js were hard!

Comment #112 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 14, 2012 12:10 PM

Time: 22:02 1,5 pood. Nice workout!

Comment #113 - Posted by: Stefan H Aleborn at May 14, 2012 12:18 PM

M/35/5'4"/145lbs
Subbed 40kg kettle bells for clean and jerks
All else as RX'd
24:23

Comment #114 - Posted by: Matt Burritt at May 14, 2012 12:21 PM

Meant 20kg

Comment #115 - Posted by: Matt Burritt at May 14, 2012 12:21 PM

I meant 20kg kettle bells

Comment #116 - Posted by: Matt Burritt at May 14, 2012 12:23 PM

I just saw this workout today. I'm glad to see another tribute to Mark. He was a great guy who loved God. He deserves every tribute and honor that has been sent his way and more. I'll see you soon buddy.

Comment #117 - Posted by: PS at May 14, 2012 12:40 PM

As required 21:25 28m 188lbs 5'8"

Comment #118 - Posted by: Nestor Coris at May 14, 2012 3:17 PM

22:10 (1.5p C&J)
RIP

Comment #119 - Posted by: mlt at May 14, 2012 3:50 PM

sub 55lb db c&js for last 24
sub kipping pullups for last 28
26:56

Comment #120 - Posted by: Adam 28/6'1"/202 at May 14, 2012 3:54 PM

27:17 subbed 185# clean and jerk for kb clean and jerk

Comment #121 - Posted by: Matt 25/m/185 at May 14, 2012 4:05 PM

27:03
subbed 1 pood for clean and jerk

Comment #122 - Posted by: Brett C. m/30/6'0"/170lbs. at May 14, 2012 4:29 PM

Are the clean and jerks 28 total or each arm?

Comment #123 - Posted by: Darin at May 14, 2012 4:45 PM

Thanks for your service and sacrifice, Airman Forester; and to your family for sharing your story.

Did best I could w/o risking injury:

For time:
Run 800 meters
28 swings, 55# db
28 Smith-bar rows
28 clean and jerk, 25# db lh - 35# db rh
28 Smith-bar rows
Run 800 meters

16:32

Both 800s in ~3:30-3:40 range; good enuf for me in 80-85 degree Seattle sun.

w/u - 7x1 ohs
c/d - 2x15 40# rev wr curl, 2x8 60# face pull, 2x10 spider walk

Comment #124 - Posted by: matt h 50 182 5'11" 1mar11 at May 14, 2012 5:00 PM

25 / M / 5'9" / 135lbs

Subbed 40lb kettlebells

43:14

My first time doing KB C&Js, and I could only get two or three at a time. Those took so long that the rest wasn't too bad...

Comment #125 - Posted by: BC at May 14, 2012 5:02 PM

28:25

Comment #126 - Posted by: RAD at May 14, 2012 5:14 PM

17:04 as rx'd
M/180/6'/28

Comment #127 - Posted by: ian at May 14, 2012 5:55 PM

M/37/5'4/135lbs
Did it with 1.5 pood bells.
Time 23:34

Comment #128 - Posted by: Ernesto Roldan at May 14, 2012 6:37 PM

M/26/6'5/225

As Rx'd

31:46

Comment #129 - Posted by: C. Stafford at May 14, 2012 6:46 PM

I miss you brother. You changed my life forever.

Comment #130 - Posted by: David Harnish at May 14, 2012 6:48 PM

M/55/5'10"/193lbs
Did this today (monday)
45lb KB swings
90lb cleand and jerks with a bar
21:02

Comment #131 - Posted by: rigs at May 14, 2012 7:04 PM

22.23 sub'd 50# DB snatch for C&J's

Comment #132 - Posted by: JPM3 at May 14, 2012 7:15 PM

Subbed 175lb Barbell Clean & Jerk for the Kettlebell Clean & Jerks

Time: 41:10

It was brutal, but I did the whole thing.

Comment #133 - Posted by: Alton 32yo/5'11"/175lbs at May 14, 2012 7:30 PM

26:13 (1 pood KBs for C&J, the rest as rx'd)

Comment #134 - Posted by: B. Rhaly at May 14, 2012 8:07 PM

34:00 Rx'd.

These kind of workouts make me want to do more of Crossfit, which I haven't done enough of lately. Great workout, even though my running and time was horrible.

Comment #135 - Posted by: Furious Pete at May 14, 2012 8:59 PM

25:56 as Rx'd ....I think

Comment #136 - Posted by: STDBG at May 14, 2012 9:55 PM

44/m/176cm/72kg

For time:
Row 800 meters
28 Kettlebell swings, 1.5 pood
28 Strict Pull-ups
28 Dumbbell clean and jerk, 24 kg (1.5 pood) each
28 Strict Pull-ups
Row 800 meters

23:20

Comment #137 - Posted by: Memuc at May 15, 2012 5:03 AM

27 min...KB clean and jerks were strange...gotta work on those.

Comment #138 - Posted by: Kerber at May 15, 2012 9:52 AM

43/m/6'1/158lbs

For time:
Run 800 meters (2:59)
28 Kettlebell swings 50#
28 Strict Pull-ups
28 Dumbbell clean and jerk, 35# each
28 Strict Pull-ups
Run 800 meters (3:13)
TOTAL: 21:50

Comment #139 - Posted by: Patrik Hultberg at May 15, 2012 10:10 AM

M/32yrs/6'0"/180#

21:00 - Stop watch died at 20 min with about 200M to go on second 800M. Great WOD. Rest in Peace, Jag-28.

Comment #140 - Posted by: mike at May 15, 2012 10:36 AM

Run 800 meters
28 dumbbell swings, 65#
28 Strict Pull-ups
28 dumbbell clean and jerk, 55# each
28 Strict Pull-ups
Run 800 meters

25:16

Comment #141 - Posted by: JFA at May 15, 2012 11:38 AM

23:30
8.5 laps, indoor track
28 KB swings, 40 lb
28 kipping pullups
28 KB C&J, 40 lb
28 kipping pullups
8.5 laps, indoor track

Comment #142 - Posted by: georgecole3 at May 15, 2012 11:43 AM

29:15 RX'd RIP SA Forester

Comment #143 - Posted by: BH2 at May 15, 2012 11:58 AM

Holy clean and jerks!!!! First time doing those. I thought they would be easy, since I can clean 140lb with a bar no problem......boy was I wrong. 32:15 and I would guess at least 20 minutes of that was doing the C&J with two 2 pood KBs.

M/32/205

Comment #144 - Posted by: Waylon at May 15, 2012 12:51 PM

.5 Mile Run
28 Kettles
28 Pull Ups
28 75# Hang Clean and Jerk
28 Dips
.5 Mile Run
20:08
Good Workout
then
50 Sits

Comment #145 - Posted by: dyagg at May 15, 2012 1:31 PM

24:26. Subbed row for run, 135lb bar C&J, done at work, st. 3. Got a call at the end of the first pullup round, about a 15 min stop.

Comment #146 - Posted by: ScottMacArthur at May 15, 2012 2:28 PM

M/38/5'10"/188


Subbed 50 lb dumbells for C&J
Otherwise Rx'd

28:15

Comment #147 - Posted by: Rholl at May 15, 2012 2:41 PM

Subbed 80lb dbbell for kb swings and 70lb dbbells for c&j 22:20

Comment #148 - Posted by: Troy at May 15, 2012 2:45 PM

46/172

Completed as listed except subbed 2 pood squats for clean and jerk.

27:00

Comment #149 - Posted by: Rick Cantu at May 15, 2012 3:01 PM

18:30
55# KB, alternating arms on C&J

Comment #150 - Posted by: Edwards M/15/5'11/177 at May 15, 2012 4:57 PM

33 yom, 190 lbs


26:49

used 70 lb dumbbells. Clean and jerks killed me

Comment #151 - Posted by: Jeff Weltmer at May 15, 2012 6:07 PM

m/?/33

reps as rx'd
subs:
no kettlebells used heavy cement chunks(rocks)
chair assisted pullups chair approx 1ft in front of torso

time: 17:37
haven't been at for long was always out of shape so this WAS a killer for me by the last 800 I was gasping for air Great Workout Thanks Crossfit HQ!!

can't wait to be able to do 28 strict pull-ups unassisted that will be a glorious day!!!

Comment #152 - Posted by: at May 15, 2012 7:10 PM

M/26/60kg/167cm

time:23.01 (subs 20kg kettle)

Comment #153 - Posted by: Riccardo at May 16, 2012 2:47 AM

34:30. 1.5 pood, russian swings. Two grey bands pullups, grip strength is weak link. 40 lb. single dumbell clean and jerk, alternating hands, 28 reps each side. Pullups same as mentioned above.

Comment #154 - Posted by: Elliott Harding at May 16, 2012 6:19 AM

35 min
50 lb kB
Poor effort after long layoff

Comment #155 - Posted by: Johnh 44/205 at May 16, 2012 9:07 AM

m/29/5'8"/184

33:47

Sub'd 70 dumbbell for kettlebell.
Sub'd 140 pound barbell C&J for KB C&J.

Comment #156 - Posted by: Justino at May 16, 2012 11:41 AM

24:18
sub 65# DB for KB

Comment #157 - Posted by: mrd m/27/5'10"/200 at May 16, 2012 12:00 PM

12:57

Comment #158 - Posted by: Mavrick161 at May 16, 2012 12:05 PM

m/22/6'3"/195

20:28
sub 70# db for 2 pood KB rest rx'd

RIP great workout

Comment #159 - Posted by: Alex at May 16, 2012 2:24 PM

subbed 70lb DB swings, and 55lb DB clean and jerk

32:00 even

Comment #160 - Posted by: Saam at May 16, 2012 2:33 PM

31:38

Comment #161 - Posted by: Pacers at May 16, 2012 3:25 PM

Nice work Pleasanton!

Comment #162 - Posted by: Megan C at May 16, 2012 4:59 PM

28:36

Comment #163 - Posted by: therozfather. 31/M/194 at May 16, 2012 5:25 PM

For time:
Run 800 meters
28 Kettlebell swings, 1.5 pood
28 Strict Pull-ups (10/18a)
28 dumbbell clean and jerk, 28.5 lbs each
28 Strict Pull-ups (4/14a)
Run 800 meters

tt = 24:53

Comment #164 - Posted by: fitz997 at May 16, 2012 5:53 PM

For time:
Run 800 meters tredmill (9.5)
28 Dumbbell swings, 60lbs
28 Strict Pull-ups
28 Dumbbell clean and jerk, 60lbs each
28 Strict Pull-ups
Run 800 meters tredmill (10.0)

M/28/170

18:20

Comment #165 - Posted by: Brad H at May 17, 2012 5:40 AM

Rest easy, brother. You've got my eternal gratitude.

CFWUx3 (no pull-ups)

40:31 KBs scaled to 20lbs (heaviest pair available at globo-gym)

Ernest 41/M/61"/172

Comment #166 - Posted by: twiki2 at May 17, 2012 7:30 AM

32:03

Subbed 45 db for the clean & jerk & 70 db for the kb swings

Comment #167 - Posted by: Cleveland at May 17, 2012 7:55 AM

23:46

50# dumbbell swings
kipping pullups
45# dumbbell hang power clean & jerk
kipping pullups

Comment #168 - Posted by: squirrel at May 17, 2012 12:33 PM

CFWU x 3

Run 800 meters
28 Kettlebell swings, 40 lbs
28 Strict-ish Pull-ups
28 Kettlebell clean and jerk, 30# each
28 Strict-ish Pull-ups
Run 800 meters

28:22

Comment #169 - Posted by: F15E_WSO/M/49/72"/180 at May 17, 2012 1:14 PM

25 minutes, scaled as folows: runs were 400M, KB's were 1.5 pood and some pull-ups were kipping

The C&J's were by far the toughest part, took some time to get the technique down and bruised up arms and shoulders pretty good anyway.

Comment #170 - Posted by: clark at May 17, 2012 1:35 PM

scaled the C&J to 1 pood kb

26:30

Comment #171 - Posted by: Ukkrew at May 17, 2012 1:40 PM

26:11 = run 1k, 28 55lb kbs, strict pull ups, kbs, kipping pull ups, run 1k. abmat x 18 after.

m/55/5'10"/173

Comment #172 - Posted by: kevin o at May 17, 2012 4:05 PM

22:48 @ 1 pood

Comment #173 - Posted by: SF at May 17, 2012 4:08 PM

Performed as rx'd on 5/13/12

18:20

Male/70"/188 lbs.

Comment #174 - Posted by: Matthew Taylor at May 17, 2012 6:04 PM

50lb db swings 35lb kb c&j
24:51

Comment #175 - Posted by: ecp2 at May 17, 2012 7:57 PM

70 lbs swing and 50 lbs kb in each hand cor C&J
I got 25:56

Comment #176 - Posted by: Kyle at May 18, 2012 1:07 PM

Jro 20:11
Hayfo 27:00, banded

Comment #177 - Posted by: Mad Max at May 18, 2012 3:17 PM

Jeff @ 2.0 with 135# C&J for kb c&j.
18:54

Comment #178 - Posted by: Jeff & Charity @ CF Snohomish at May 18, 2012 4:44 PM

C-
@ CFS
sub'd 95# C&J for KB C&J
20:06

Comment #179 - Posted by: Jeff & Charity @ CF Snohomish at May 18, 2012 10:04 PM

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Dumbbell clean and jerk, 50 lb dumbbells
28 Strict Chin-ups
Run 800 meters

21:00 minutes

Ran on a treadmill where the belt kept sticking, and 50 lb db's were all I had. Still got a pretty good WOD despite those equipment issues.

M/27/5'11''/200

Comment #180 - Posted by: Kent at May 22, 2012 8:10 PM

24.26. 55# for swing; 35# for CJ; kips.

Comment #181 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at May 23, 2012 11:29 AM

28:05

55# KB for swings
55# Dumbells for clean and jerk

Comment #182 - Posted by: MikeyPaul - M/30/5'8"/170 at May 23, 2012 3:20 PM

26:41

45 KB swing
45 dumbell C&J

Comment #183 - Posted by: Crossfit Chris at May 25, 2012 2:20 PM

m/38/5'9/177
CFWU-2. Superman. DU.
23:46
1.5 pood on KB C&J. Didn't have 2 2 poods, but that was OK. Don't know that I could've done them anyway.
Jerk portion not bad. Core prob not tight enough on clean. PU not bad. 4's or so after 1st 7 each round. Good job pushing toward end of last 800m.

Comment #184 - Posted by: jrm at May 26, 2012 7:02 PM

51/m/190

With all due respect and gratitude.
Scaled C&J to 1.5 pood, Rx' remaining. 30:31

Comment #185 - Posted by: denob at May 31, 2012 10:35 AM

RIP

still dealing with back pain
kb swings
35# 10
53# 5
62# 2
kb power clean n jerk (new move for me)
15# 8
35# 5
53# 3

4 time
run 1/2 mile(treadmill)
62# kb swing 28
neutral grip pu 28
53# kb power c j 28
neutral grip pu 28
run 1/2 mile(treadmill)

time: 35:41

m/41/5'8/240

Comment #186 - Posted by: phat boi at June 1, 2012 2:09 PM

26:06

Subbed 45# dumbbell Hang Clean and Jerks (largest db's i have...)

Finally, went out and bought a 2 pood kb. Did the 28 swings unbroken. No way I was going to be able to do c & j's with it.

Comment #187 - Posted by: Ronnieboy at June 1, 2012 4:41 PM

31.37
70 lb db for swings
50 lb db's for clean and jerks

Comment #188 - Posted by: faleep at June 11, 2012 7:35 AM

For time:
Run 800 meters
28 Kettlebell swings, 2 pood - subbed 55lb DB
28 Strict Pull-ups - subbed 115 - 5 each of pull, chin. front grip
28 Kettlebell clean and jerk, 2 pood each - subbed 40 lb DB each
28 Strict Pull-ups subbed 115 - 5 each of pull, chin. front grip
Run 800 meters

18:50

Comment #189 - Posted by: TZ at June 12, 2012 7:08 PM

70# DB for KB exercises. Did alternating arms for C&J, but from what I can tell, maybe I was supposed to do 28 reps with each arm. Poop.

16:25

M/42/178

Comment #190 - Posted by: jayhawkcf at June 17, 2012 5:10 AM

subbed 1 pood on the C&J
-do not have a 2-2 pood KBs
-did 56 of them
32:12

Comment #191 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at June 17, 2012 8:49 PM

20:43
subs - 25k db swing, 16k ea db clean & press
rest as rx'd

Comment #192 - Posted by: zenoperegrinus at August 15, 2012 5:00 AM

CFWUx2
32:32
At gym, needed dbs
75lb db kb swing
2x70lb db c&j

Comment #193 - Posted by: Doug at November 7, 2012 6:04 PM

24:49
KB CJ scaled to 20kg kb
all else as RX

Need work on KB CJ!!!!

Comment #194 - Posted by: sr at May 16, 2013 8:58 AM

19:58 70lb kb

Comment #195 - Posted by: Derek at June 23, 2014 5:53 PM
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