Ready for Jared...
Thanks for your sacrifice, thankful also for the family's sacrifice as they lost a dear loved one.

RIP Master Sergeant... nice to see a regional competitor get wrecked in the the vid

RIP Master Sergeant.

Haven't got the Kip down yet but I'll fight through 160 strict pullups for the hero

Great WOD and RIP Master Sergeant.
One another note, great WOD example video, however many of the Kips shown in this video are poor. Chins coming nearly 2-3" short of the bar. I know fatigue sets in (trust me), but this is one of the most talked about topics in our community today. Even in the games there were a number of athletes I noticed having poor form on the kips. I'm not taking away anything from the athletes in this video, but it can be very frustrating sometimes. Great video and WOD, thanks.

RIP, brother
You are missed.
RLTW

I'm new to crossfit. I'm having a hard time grasping why kipping pull ups are done instead of strict pull ups. I'm not being critical just wondering. Thanks

Sua Sponte, V.A. We miss you, man.

RIP warrior! And a BIG Kudos to Matt Dubreucq ( frome Crossfit Laval)for crushing this WOD!

Holy Crap! 280 push-ups! You must've been a beast Jared! RIP

Really looking forward to this since im a paratropper in the 82nd at bragg and been using crossfit to get me ready for the selection for the green berets! R.I.P. Brother

I'm new to crossfit. I'm having a hard time grasping why kipping pull ups are done instead of strict pull ups. I'm not being critical just wondering. Thanks

Please support the JVA Foundation in honor of MSG Jared VanAalst. If you are in the FT Benning, GA area, come out and run the 5K/10K in his honor on Sept 8. If not, consider buying a raffle ticket for a Sept.11th drawing, for only $10 to win awesome prizes such as a Remington Rifle, H&K Pistol, Whitetail hunt, Strider Knives (including the knife designed in honor of Jared's posthumous born son, Hugh), and many more top-notch prizes. To see the full list of prizes, buy raffle tickets or register for the race, visit us at www.JVAFoundation.org.

Kipping are done for a few reasons for certain workouts (not all).
1) speed that translates to other movements
2) In reality it can be more work in the metcon sense.
3) CrossFit does not solely do Kipping Pull-ups, but when the goal is keeping intensity high doing only strict pull-ups will take your intensity down too much taking away from the purpose
4) As mentioned in "3)" a CrossFit program correctly built will sometimes focus on the more strength building strict pull-ups with different methods via weight, cadence (negative-work), and with either a dynamic or maximal effort.

Jason kipping pullups are a more natural and exposive movement. They allow you to do more work in a shorter time, i.e. give two athletes 30 seconds to do as many pullups as possible, one kips the other does not, at the end the kipper completes 25 and the strict athlete does 12. Assuming they are identical athletes the kipper has moved more weight over a given period of time, ie more work. Strict pullups are a strength movement where the kip is a gymnastic movement. They both have their place, one is not necessarily better. As crossfitters we want to be efficent and fast, hence the kipping pullups being our go to pullups.

RIP Jared... Thank you for my freedom to crossfit and live my life..

Thanks guys. I understand your point. I just need to practice the movement. I watched some of the demos and i'll try them tomorrow. By the way, I'm not sure why my original comment was posted twice. I didnt post it twice

RLTW.

Kipping pull-ups work more muscle groups (Abs, back shoulders arms back, hip etc). It's a full body workout. Strict pul-ups are more of an isolation technique like an arm curl. Using your entire body, irregardless of "targeted muscles" is a major tenant of Crossfit. This paradigm is also why why we dont use Nautilus machines or smith machines or leg press machines, but we do do back squats, cleans, snatches and dead lifts. It's because those movements along with the kipping pull-up do more to improve work capacity precisely because they work multiple muscle groups and work them hard. Also I struggled with strict pull ups for years never seeming to improve much. Kipping pull-ups on the other hand did more to improve my strict pull-ups then anything. Now I can perform 15 strict L-Pull-ups without coming off the bar 20 or more regular stricts and 40+ kipping pull-ups. Also my arm muscles may be tight after 20 strict pull-ups, but my whole body is exhausted after 40 kipping. It empirically undeniable which style of pull-up offers a better workout. It terms of calories used, muscles employed, work completed and improving work capacity, kipping pull-ups win on every count.

Honour, loyalty, courage.
RIP Jared. Thoughts are with your family.
UK Forces
AFG

RIP :( This Wod looks like brutal fun ... Yea remember I said that!

I ONLY did 150 pushups in workout I did today - 10 rounds of 100m sprint, 15 pushups, 1 min rest between rounds ...

Hey guys.

I'm just starting out in the world of crossfit. I can't afford to join a box, trying to save up, but I wanted to start doing some of the workouts.

I'm very out of shape, can't do one Kip and can only do 10 pushups.

I can do the running

Any thoughts on replacement exercises for this? Something like Lat pull downs and barbell bench?

@Steve 24--from crossfit homepage click on "Start Here" and go to BrandX scaled workouts

Time - 46:50 minutes. Used TRX for pull ups.

I am not much of a supporter of an American expansion of democracy into third world countries. Furthermore, I did not care about scrifices these soldiers have done, because it does not affect me at all.

However, while I was doing today's WOD, it occured to me that I might not share believes for which these young men have died for, but I still have to respect them for their bravery and commitment to their duty.

Furthermore, when I was doing my third round, I have asked myself, if a person like Jared was prepared to sacrifice his life (and he did) for his believes and his duty. Then perhaps, my opinion is wrong about this subject, because I am not prepared to sacrifice my life for my believes.

My thoughts are with heroe's family.

This ones for you Master Sergeant. RIP

33:09

Scaled pull-ups to 25 reps/round
Scaled push-ups to 40 reps/round

Vas, curious what angle you use for TRX pull-ups?

I was going to do assisted pull-ups YET AGAIN, but I think TRX might be a great sub.

Just getting back into running, so I can't do 800 fast.

Better to do slow 800s or sub with stair climber?

Brynn,
I would say at an angle of 30-35 degrees...

53:32.

Thought about you, brother. Your sacrifice and the sacrifice of your family cannot fully be measured.

M/24/175#

38:05 rx

RIP MSG Jared N. Van Aalst

RIP Jared.
41:40 mins

M/31/210/72

Run .5 mile on treadmill
Otherwise rx'd

46:58

SCALED: 4RFT
800m
30 pull-ups
50 push-ups
31:03

M/44/5'11"/195

3 rounds
400m run
20 pull-ups
35 push-ups

20:46

60:35 at 8500 AGL. Also, spontaneously started doing butterfly kips halfway through, never been able to string more than two of them together before.

Jared, you are one tough MFer. God bless you.

Going to be sore fro that one...Thanks SGT! had to sub 40# shoulder press for pull ups,bar doesn't fit door frame:), but everything else as rx'd.
This was a great Hero workout. We lost 2 very close friends last yr when my husband was in Afghanistan. One a Marine who served with my brother in law and one an Army SPC who served with my husband. Jared, Matt, Elm...your sacrifices will never be forgotten. Your strength in the fight gave me strength to push through to the end. Much love!!!

I have some general questions about the method in the video. Plus, mass amounts of pushups in a WOD have always been my nemesis.

First off, I'd like to start by saying I'm not knocking the guys that did the workout. I'm just questioning whether or not sacrificing full ROM form is better if you are trying to blast through it.

If I did this with regular kipping pullups and chest to ground pullups it would take me around 2 hours. It seemed like the guys in the video were going about 3 inches shy of chest to ground.

My question is, would it be better to not do the full range of motion in the pushups in order to get through them or scale say to 50 and do full chest to ground? Granted, even scaled it would take me over an hour.

M/28/181cm/88kg

01:04:00. Tough one.

With sincere appreciation & gratitude to Jared & family 43:14 as rx'd

Going to do 10 mile hike up the Appalachian trail today. Not quite the same level of difficulty as this workout but Troy (my hubby) and I will pause to say a prayer for Jared and all of us that he has inspired to be better.....

RIP Jared, and may God bless your family!!

first WOD ever for me :)

4 rounds
800m run
20 pull-ups
35 push-ups

38:25

Was going to take an off-day after doing FrAngie (Fran + Angie) yesterday but felt compelled to give some for someone who gave all. RIP Jared.

M/25/5'8/185
22.40 min

Rx'd first two rounds
Last two rounds scaled to:
400m run
20 straight pull-ups
35 push-ups

-Sgt. V, USMC

Ran out of time and gas on this one...
3 Rounds
800 run, 40 ring rows, 70 push ups, 30:43. My thoughts and prayers are for Jared's family.

I'm not a trainer or anything but something that has helped me out a lot on kipping pullups is using a band. It's helped me get the "timing" down. Just a suggestion.

First ever CROSSFIT workout. To me 58 min and 22 secs but I finished every rep. Hard as crap. Definitely got me out of my comfort zone. @ 47 I needed something new in my workouts and life. No CROSSFIT gym in my town though sounds like an opportunity for me.

44:53 as rx'd

WOD demo by Jason McDonald (CF red deer N.) and Matthieu Dudreucq (CF Laval) Represent!
37:45 rx'd

39:01
Whoop!

FOB Salerno
23 days and counting!!

54:33

Scaled all 4 rounds to:
800m Run
40 jumping pull-ups
70 push ups

First Hero workout and I'm hooked. Rest easy brother.
52:42 rx'd

37:20

M/27/187cm/79kg

1h17min

new to crossfit

M/27/184cm/94kg

Scaled all 4 roundts to:
800m run
20 assisted pull-ups
30 push-ups

Foot injury so subbed bike for run:

THURSDAY 120809

"Jared"
4 rounds for time of:
Bike 2.5 miles (downhill/uphill sprint)
30 Pull-ups
50 Push-ups

1:15

ian
M/39/6'/150#

M/34/6'3"/200

Rx'd: 41:38
RIP

44/m/176cm/73kg

As rx'd

34:28

Started the first 800m run with a 94 cadence, but couldn't even hold 90 on the last run.
Pull-ups in 2 or 3 sets, 30 consecutive butterfly pull-ups in the last round.
To manage the push-ups, make the best use of muscle elasticity. Do the reps as fast as possible and rest as soon as you as you start slowing down. Never go to failure.

M/27/82kg

31.02.....replaced 800m with 0.6 mile

Absolute killer

M/36/5'8"/200
Scaled 3 Rounds
600m Run
32 Pull-Ups
56 Push-Ups
57:32
I'm new to crossfit, but I am definitely hooked! Looking forward to next WOD

M/29/5'11''/180
Jared
As Rx'd 46:46

RIP U.S. Army Master Sergeant Jared N. Van Aalst

My buddy just recently died in Afganistan. His name is Eugene c Mills iii. I was wondering if there is anyway you guys could make a hero wod for him.

Intense workout today. Used TRX for pull ups I need to perfect kipping pull up. 42 minutes flat

M/36/178/6'
39:59 Have a great day :)

The ultimate sacrifice Jared, RIP. Your son will know you as a hero.

M 39 5'7" 170

As rx'd 40'15"

Did a 4.5 mile run/walk with 40lbs in a rucksack on my back

30min rest then

4 rounds of
850m run
20 jump pull ups
50 press ups

26.34

As rx'd 37:06. RIP sir.

R.I.P Jared thank you for your service for our nation

3rd week into crossfit had to do jumping pull-ups halfway through. But did all of it.

29:11.5

M/27/82kg

31.02.....replaced 800m with 0.6 mile

Absolute killer

M/18/6'4/190

36:09 as rx'd

RIP Jared

34:00 flat Rxd - Running was my weak point here by far. Only my 2nd week into Crossfit - Can't believe it took me this long to get into it!

HELP! First off RIP Jared, thank you for your service. Ok, so I'm a bit behind, and did the WOD from last Friday. I just put a rope up at my house, so this was the first workout I did actually doing rope ascents, or at least trying. Was very humbling! The biggest thing I had trouble with was keeping my feet hooked at the bottom, so I felt like I was relying more on upper body strength and quite frankly I don't have enough! Is there a trick to keeping your feet anchored at the bottom to use them to scale up the rope?? Also, the rope I used was 3" circumference, so just under 1" diameter. Gotta love finding a practical use for that high school Geometry! Am I just spinning my wheels trying to do this if I don't get a thick enough rope?? Thanks for the help guys, I need it on this one!

RIP MSG, not forgotten, RLTW.

42:25 as Rx

M/32/176

3RFT
720m (then down three levels of stairs in the gym, and for pullups and pushups)
30 Pullups
40 Pushups
(Then back up the three levels of stairs for the run again)
Time: 26:43

It was odd, doing a workout with my name, especially a hero WOD. I always thought it was kind of cheesy, what everyone says about htinking about the Hero during the WOD and such, but on the third round, the run, I was getting stitches in my side and was going to stop, but then thought a soldier on a march, carrying a friend, running to a friend, towards the enemy, from an enemy, they wouldn't stop. I won't either.

Cheers all.

R.I.P. Jared*
Time of 47:51
Tough workout, pull ups and the running wasn't to bad but 70 straight push-ups fried by chest and triceps!!

Sean Mc,

I'm very sorry to hear about your loss. Please email Media@crossfit.com with your hero WOD proposal. Thank you.

OMG!!! This workout was sick!! Took me a grueling 1:11:20:( I tried to get it in 45 min. Maybe next time!!! Didn't think I'd make it... Dug deep and pulled through!!

RIP Master Sergeant. Thank you for your sacrifice.

2 rounds only.

29:51

RIP brother

We started out together 17 years ago

Met up again at Bragg

Did that last deployment together

You will not be forgotten

RLTW!

As rx'd
41'04"
M/44/1m83/83 kg

Day 101
M/45/6'0"/190

Rounds and Reps as RX'd, but had to use bands eventually on pull-ups IOT string together more than 1 rep at a time.

Time: 50:00 (49:59:68)

Killer WOD.

RX'ed Time 35:50

RX'd. Time: 56:00

RIP Master Sergeant.

43:00. That workout was a beast.

M/25/183lbs/5'10

42:32

switched to jumping pullups after 1st rd
everything else as rx'd

38:56

@ 70#, Oh pretty much guarantee Rhabdo? Hahah... maybe you should lower the intensity and weight used so that you can do it safely. Kind of how it is taught, because each individual and fitness level is different.

30/m/200

WOW...This WoD really kicked my a$$!! I really need to improve my pull-ups and kipping technique. I struggled A LOT. I was unable to complete 4RDS since I workout on my lunch break

3RDS - 50-55mins (1hr lunch)
0.5 on treadmill
30 pull-ups (needs improvement, some jumping pull-ups)
40 push-ups

45:41
Scaled the pull ups with 25# band
rd 1 - 11:30
rd 2 - 22:35
rd 3 - 34:12
rd 4 - 45:41

46:13min/brutal.....

47/m/6'1/215
Rx 52:41 What a smoker!!

Thanks for your service and inspiration to push through this. RIP Master Sgt. your a true sheepdog!

m/25/185/6'2"

48:22 as rx'd

4 rounds:
800m run
40 ring rows
70 pushups

39:55

M/40/6-2/180
RX: 45:30
Killer

RIP Jared

M/27/5'8/187

60:29

rx'd til round 3, sub'd piked PUs @25 reps, if my blisters didn't pop, I would've been able to finish

34 flat RX'd, spent 2 tours in Iraq, purple heart myself, any amount of pain during a WOD pales in comparison to what he and the rest of the HERO's have gone through. I KNOW. Loved every second of this.
5'7" 151 lbs nine fingers

My time was 29:05 and I did all 4 rounds adhering to the exact workout. This was my first time ever trying it and its my second cross fit workout i've ever done. Is that time pretty good for being outta shape?

Wow. I learned a valuable lesson on this one. I'm new to crossfit. Lifted weights for years and consider my self strong. This workout ate my lunch! Did one round with 40you strict pull ups and 70 push ups. Second 800m killed me. I was done after that. I will definitely scale down next time and work my way up. Strong is only half the fight. Gotta get my cardio up. Not discouraged thou. Excited about a new challenge.

RIP - My first time doing cross fit has been this week i finished in 29:05 is that fairly good ?

RIP Hero,
Got a race on sunday or else i would have done it RX. 27/f/145/5'8

800 run TM,
20 Pull ups
35 pushups

39min

To the family of U.S. Army Master Sergeant Jared N. Van Aalst, God bless you all. Jared, myself and my team at Grace Fighting Systems TC can't thank you enough for your service to you're country.

Jared: 37:34
That was a beast mode WOD, I never knew it could be difficult to run with your arms so swollen lmao!

Was going to take a day off after doing FrAngie yesterday but I decided to give some to someone who gave all.

25/M/190/5'9
22.40

First two rounds RX'd
Last two rounds: 400m, 20 strict pull-ups, 35 pushups

RIP Jared

- Sgt. V, USMC

31:41 as rxd.

26:06

as rxed 41:10

46yom/6ft/185lbs

Rx'd
46:51

That workout was absolutely brutal!...but a good one!.. my arms almost fell off..well deserving of the Hero title! Best part of it was prob when it was over :-)...what kept me going is the sacrifice made by Jared and his family...RIP brother

33:47. RIP Jared.

4 rounds: 56:00

Used the first round as a warm up; took it easy.

Ran on a treadmill
Assisted pull-ups
Mixed in a few knee push-ups

All in all, probably my favorite WOD so far after 6 weeks of crossfit. This was a beast, and I loved it.

Only complaint: it was hard to run during the last 800 round when I was choking back tears thinking about Master Sergeant Van Aalst's widow.

RIP, Master Sergeant. Thank you for your service.

42:26 rx one month out of Ranger school. Still feeling the fatigue in my muscles, but coming back strong.
RIP ranger. We will take it from here.
RLTW

subbed 400 meter run instead of 800 otherwise as Rx by the end I was doing broken sets of 10 pullups and/or pushups at a time. pretty gassed.
50:05
M/55/5'8"/185#

M/25/5'8/180

55:37

m/42/5'8"/175

As Rx'd 45:25

Thank you for your sacrifice Master Sargent. And allowing me and my family to enjoy our freedom.

М/43/5'8"/170

As Rx'd 33:45

RIP Brother, you won't be forgotten. 38:00 min flat...outside in the Miami heat...

@ #75 Chris - Great retort - thumbs up.

Question - if I need to scale something (and let's use pullups as the example), is it better to scale to something else I can do 40 of (e.g., lat pulldowns at a moderate weight), or is it better to scale back reps of pullups?

Thanks for any insight.

M/35/5'8"/170 lbs. 47'47" as Rxd. May your bravery and dedication never be forgotten. RIP sir. 2 miles, 160 pull ups, 280 pushups. A small price to pay...

M/52/168......46:50 Killer

Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
Have to train smart, too early to push the limits of my new knee.
Scaled and Modified
4 rounds for time of:
Subbed 80lb sled drags: 50m backwards/50m forwards for the run
20 Pull-ups
35 Push-ups
29:06
M/54/6’/205
RIP fellow brother in arms and condolences to the family as well.

42:47 as Rx'd

not feeling it today.

1 round: 15minutes

Thank you Master Sergeant Van Aalst for your service and sacrifice.

Only 2 rds.

19:39

Avg HR 172, peak 188. Nice job Jim R, Kevin C. james.patrick, and Darrell Porter.

f/39/125

I'm a competitive powerlifter and I am still trying to get my wo in for powerlifting

decline db 15lbx10, 25x8, 35x6 40x5 50x6 60x6*pr
close grips: 65x20x3 .......... 25min

Then tried the WOD! Bit off a little more than I could chew!

2 rounds
800m run
20 pull ups
35 pushups........41.33

As Rx'd 29:29 3 rounds

Felt strong, didn't complete last round due to multiple hand rips.

M/31/5'10"/170

Modified Round 2 40 dips instead of pullups, round 4 40 situps instead of pullups.

53:56, this was my 4th Crossfit workout.

25/m/5'10/182lbs qc ca

39:39

hard trainning!

RIP brother

17 Years ago we went to AIT together

Went to Regiment together and ended up at Bragg together

I was on that last rotation with you

You will not be forgotten

RLTW!

AS rx'd 40 y/o M 229lbs. Got through 3 rounds plus the last run in 58:02. Knew I wouldn't be able to get the last round of pull ups & push ups done in 2 minutes. First WOD I have not completed.

51:45

M/23/6'/194#

39:24.4 Rx'd

RIP hero

That was intense
24:20

47:38

As Rx: 44:49.
Wow! The only way I got through it was thinking of my cousin who just joined the USMC and also our HERO Jared. Made sure every pull up and push up was done correctly. What an ass kicker.

Is [Jared] [Murph's] fraternal twin?

M/32/6'7"/215

52:30 Rx'd. First time attempting kipping and this WOD. Need lots of practice kipping. Long arms hurting on those push-ups - but surprised I was able to finish it. It only gets better from here.

1 hr 4 mins ....legit...RIP Jared

M/40/184cm/95kg

4 rounds
800m run
20 pull-ups
35 push-ups

42 mins

4 rounds - 800 M, 25 kipping pullups, 40 pushups. Since I scaled down pullups/pushups, I finished the whole workout with 100 tire flips!

Used tree branch for pull up bar and did it all in the rain! What fun ;)

37:47 rx
1st official wod for me. Loved it

M21/165

30.45 rx'd

36.44 rx

59:08 rx'd

59:08 rx'd

M. 29. 6'. 170.

44:58 as Rx'd

Absolutely brutal.

4 rounds

800M run
20 pull ups
35 push ups

30:13

m/42/5'11"/200lbs

as Rx'd

1 hour 17 min

I had some interruptions. My neighbor and my four year old daughter that wanted to run with me.

M/35/260/74

As rx'd but had to do Pullups on side overhang of hotel, could not kipp.
On vacation, still got to get it in.
I hate running!!!
43:06

((Rip hero))

Rip thank you for everything
31:20 rx'd

Absolutely brutal workout

Rip thank you for everything
31:20 rx'd

Absolutely brutal workout

M//25/210lbs

4 rounds of...
800m
40 pull-ups
70 push-ups

1:03

First cross fit WOD in 2 years. Welcome back and I'm hooked again.

RIP Hero
24:20 Rx

49:52
Rx'ed
brutal

RX'ed Time 42:20...Started before couple of months only.. today was beast..Salute to Jared..

1:03:40 rx'd

39:45

55:00 rx'd.

41:46
96 degrees in the garage

33:31 rx'd
Very intense workout. Did a lot better than I expected. I'm about 1 month in and I can tell I'm more in shape. Thanks crossfit! and R.I.P. Jared.

39:10 (164/177/431)
3 rds. of 800m, 20 pull & 40 push
Might be the longest WOD w/ avg HR of 164 for me.

brad m/46/210
ran out of time so stopped at 3 rds. rx
36:15 not bad for old and thick....
need to cut 20 lbs or so. any suggestions?

Watch over us Brother, hopefully peace will come soon.
M/42/200/USAF
Rx'd 52:45

RIP Brother felt you at my side as I conducted this workout. It's hard to believe that 17 years ago we met @ AIT and began a life long friendship and brotherhood. I look fwd to our link up in the ORP in the sky Ranger Buddy!

33:50 rx'd

#117

I'm new to crossfit myself but not new to strength training in general. I'd say if you have to scale, scale back on the skill versus using a substitute exercise (unless it's due to an injury.)

The lat pull-down and the pull-up work the same muscle groups but are very different in practice, in my opinion. Pull-ups are pretty unique and doing lat pull downs might get you stronger in the right places but won't really help you do more pull-ups.

Try elastic bands, assisted pull-up machines (I do a max set of 35 strict pull-ups but I STILL use this machine), jumping pull-ups, pull-up negatives, etc.

Of course this depends on the type of exercise. Most of the squats are similar enough and work the same muscle groups so doing most any squat will help you back squat more.

You can find more scaling variations from a crossfit trainer or here: http://www.crossfitbrandx.com/index.php/forums

RIP Brother, we will carry the fight.

Don

M/33/195/5'9"/USN
RIP Brother
35:09 Rx'd

Been there '06 and '08
M/33/70kg/173cm
45:54

47:36

LEADERS WILL LEAD

As rx'd except switched the order (by accident):
- 40 PU
- 70 Pushups
- 800m run

46:36

RIP Brother felt you at my side as I conducted this workout. It's hard to believe that 17 years ago we met @ AIT and began a life long friendship and brotherhood. I look fwd to our link up in the ORP in the sky Ranger Buddy!

33:50 rx'd

64 minutes as Rx'd, it was rough, but RIP to Jared.

did 1/2 of everything

26:52

3Rounds
32 15

Did a sub thats probably off limits, after first round broke pushups and pullups into cindy style rounds of 5 and 10 so didn't hit quite as extreme muscle fatigue (I would have been standing/lying around for a while if I did, but probably a nono anyway).
35:55
M/29/5'10"/175

M/52/153/1-1-06

From Comet and the Archives:

15-12-9-6-3 Power Clean 135 (scale to 95)
30-24-18-12-6 Push-up

11:35

54.52 RX'd

M/24/75KG/175cm

RIP Jared

M/27/82kg

31.02.....replaced 800m with 0.6 mile

Absolute killer

Subbed 1k row
40 Pullups
70 pushups
3 rds 53 min
Last 30 or so pulls were assisted

45:23 RX, Thankyou Jared.

Scaled to 3rds
800m run, 40 pull ups, 70 psh ups
800m run, 30 pull ups, 50 push ups
800n run, 20 pull ups, 30 push ups.

wanted to do a 4th with 10 pu's and 10 psh ups but had to go to work.

approx 35mins

29:34 RX'd It was an honor Master SGT. Van Aalst

4 rounds..

2:00 X trainer
15 Pull Ups
20 PushUps
14:56
Good Workout
Then
50 Weighted Sits

46:28 as Rx'd. pull ups in sets of 10, push ups in sets of 14.

60:20, as Rx, pullups sets of 10, pushups sets of 10 treadmill at 7 mph. RIP Master sgt.

39:45
Toast!

M/35/5'4"/145lbs
As RX'd
37:30
Body was tired . Was hoping for a better time.

41/M/6'2"/200lb

Rx'd but sub'd 800M run and did 1000M row instead.

Completed in 55min (tore the hands on this one)
Great WOD

Hoooooa! RIP MSG!

M/29/137#

Rx'd: 49:14

Absolutely spanked.

As RX'd, Hand-release push ups. 38.40
M/55/6'2"/190

RIP MSG.

36:22
Pretty fun WOD

M/24/5'8"/175

28:36

Good Workout!

44:22
got muscle fatigue quick with the pull ups but i pushed through. RIP bro

27:39
One of the hardest WODs I have ever done but well worth the pain.

27:39
One of the hardest WODs I have ever done but well worth the pain.

Treadmill, otherwise as Rx.

M/30/5'10"/165

30:39

It. Sucked.

30 / M / 5"11 / 165

rx'ed

47:07

rx'd
44:19

26/m/5'9"/175

WAAAYYYYYY TOUGHER THAN IT LOOKS !!! GREAT WOD RIP JARED

First off, ridiculously deceiving.

Did 4 rnds
1-3rnds 800m run
4th rnd 400m run
30-25-25-20 pull ups
40-40-40-40 push ups
total time 55min

2:04:07

M/34/5'9"/155

Rx'd.

43:01

RIP Jared.

38.14
rip bro this was for you

M/27/82kg

31.02.....replaced 800m with 0.6 mile

Absolute killer

A new favorite...love this workout!

53:37

F/20/5'3"/120lb
RX 59:40

RX'd 33:46

At some point I wanted to run with my arms dangling at my side.

56:29

Don't have kipping pull ups down yet so I did strict pull ups.

Time: 44:24 (with strict pull ups and on treadmill at 1 degree incline. You have to do 1 incline to even simulate walking/running outside)I'll mark 1/2 mile outside next time. :-)

R.I.P. Jared

as rx'd @HCHS

44:25

42/m/185
as rx'd
treadmill

31:34

That was friggin hard! Rx'd 42:40
M/34/5'11/185

as rx'd on treadmill

44:50

35:09 as rx'd
Last round was not pleasant. Transitions were slow with a set of stairs between the run on the treadmill and the PU bar.

M/31/165

44:59.54 as rx'd
I feel good about this time after seeing these posts, because this workout crushed my soul. Yutt, Chaa, Kill!

very hard wod, thanks Jared.
Just by googling I found that : Jared marriage pics.
http://www.joaniesblog.com/?p=123

War and love are not a good mix...

Work sched is busy and I'm finally getting to this one while on Staff Duty today. m/28/67"/165# 39:41 rx'd I'm handing this one to my men next week. RIP MSG Aalst.

Scaled pull ups to 20 reps and added 15 reps of 225 deadlift.

34:55

M/20/215

Thank you Jared!

RX'd 55:31

M/37/6'/175#

rx'd 1:03:10

M/22/5'11"/183
58:23.8 RX'd

Jeff @ 2.0
CFS style push ups
42:10

48:36 as Rx
Motivating palm rips on 3rd round, did my best to appreciate the pain and remember why I was doing this one -- RIP brother...

3 rds 800m run 20 pullups 40 pushups
18:43

m/5'6"/162lbs/40yo
cfbd 11/2011
58:01 rx

48:05 did jumping pullups last set

33 yom, 190 lbs

36:21 as rx'd

Rx'd

1:05:XX

only time(and energy) for 3 rounds

32:27

Solid workout for a solid operator. One of the finest boys in Delta.

see you on the other side brother.

M/27/165 Foam roller WU

5 rounds:
800m run
30 pull-ups (1/2 to 3/4 ROM due to shoulder injury)
50 push-ups

Time: No idea
First time going full intensity since injury during "Tough Mudder", was more tired from this than TM lol.

Cross-Fit first timer:

25/m/5'7"/160 lbs

1 hour
Jared, RIP and thank you!

PU: 20-40-40-40 jumping
pushups:scaled to 50

I need to learn kipping pullups. crossfit makes me feel weak. this was so hard scaled

42:20 omg

42/m/5'8"/195lbs

Crossfit BP (Burlington Ontario)

52:33 RX

RIP Jared.

33:45 Rx'd

43:50

I'm a newbie, so I scaled this one:

4x
1,000m row
25 pullups
40 pushups

Time: 35:55

32:18
Not rx'd
Assisted pullups
Modified pushups

C-
last round of pullups no bfk, hanging by fingertips as to not tear, sets of 3-5
46:35

m/22/5'8"/171

37:56
As Rx'd
Smoked after this one
RIP MSG Van Aalst

Warmup:

DUs
Running warmup
Kipping pull ups and plyo pushups

WOD:

Subbed 0.5 mile run on indoor track

36:53

43'42"

as Rx'd.. push ups chess touching the ground

48:44

Best wo ever Rx'd first try over 50min second try a week later 31:10 in competition RIP Jared

57:14 as Rx'ed

M/20/6'1"/185lbs

34.52. 800s, 20s, 35s.

45 minutes . This one hurt a lot

3 Rds only...31:09

3 rd's, 800 metters...40 minutes

F/42/5'6"/145

3 rounds:
400m run
20 pull-ups
35 push-ups

21:36

RIP

3 rounds
1/2 mile run on treadmill
40 neutral grip jumping pu
70 pushups

time: 58:23

m/41/5'8/240

As rx'ed

56:38

Push-ups took forever, but happy to have gotten through this on. RIP Jared.

18:47

Thrusters 115#
OHS 135#
Power cleans 155#

Burpee pullups

scaled to 3 rounds

800m run
20 pull ups
30 pushups

21:23

2 rounds

23:05

For some reason, did everything as rx'd but only thought it was 3 rounds...absolutely no way I could do another round of that, especially not having kips down. just did hand variations for pull ups.

28.13

M/22/185

like mentioned, as rx'd, but only did 3 rds

52/m/186

3 rds, 40:08, done.

With all due respect.

Jared God bless you and all AMERICAN WARRIORS
I'm 45YRS 6' 185# 69:58 did it RX I wish I could serve in the military YOU MEN AND WOMEN ARE MY HEROS!!!!! THANKS FOR YOUR SERVICE!!!!!!!!

m/38/5'9/180
CFWU-3. No uppper body 3rd. Monkey touches instead of PU 2nd. Superman. Burgener. DU.
45:09 @ Clubworx
1st lap on runs too slow. Decent job w/mid foot strike once I remembered. Good use of arms. PU not bad. Sets of 10 in later rounds. Pushups tough. Only sets of 5 after 1st 10. Tried to use upper back instead of relying on tri's.

2 rounds @ 14:30
800 run, 20 pullups, 35 pushups

33:08 26.01.01

scaled this due to shoulder injury. been on a bit of a downward spiral since injuring my shoulder just before Christmas. haven't been able to get it checked yet and keep trying to train through it. realized it's not going to work. did a little research on crossfit blogs. seems a common injury. hoping to see physio this week.

800m
40 pullups lowering from head high smith m/c bar to floor. almost one handed using weak arm for support to get ROM.
40 push ups at 45o again almost one handed.

Did all rounds of 800m but just 3 rounds of pull ups/push ups.

CFWUx1 (no PUs or dips)
44:40