November 9, 2012

Friday 121109

"Ralph"

Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Post time to comments.

Hero_Ralph2_th.png

Enlarge image

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.


WOD Demo with Overland Park CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at November 9, 2012 5:00 PM
Comments

Get some!!!

Comment #1 - Posted by: Jason at November 8, 2012 5:11 PM

That's what I'm talking about, deadlift.every.day.

Comment #2 - Posted by: Alex at November 8, 2012 5:11 PM

Can't wait deadlifs again!!! oh i love deadlifs not.Watch that knee Jim

Comment #3 - Posted by: mrossuk at November 8, 2012 5:35 PM

As a fellow British Serviceman it's an honour and a pleasure to do this WOD. RIP Ralph. In the sincerest and most respectful sense - I hope I smash your time. Never forgotten (From a Royal Marine).

Comment #4 - Posted by: Jim at November 8, 2012 5:41 PM

Wow! This week has been rough. lol love it!!!

Comment #5 - Posted by: David at November 8, 2012 5:49 PM

A lot of work for every part of the body this week... I'm loving CrossFit; Just a beginner (2 months) and regret not doing this a long long time ago. I'm obviously scaling down with some weight exercise, but I'm getting the mechanical movement of it all. My gym doesn't support "Rings" or "Ropes", and some others, so I also have to substitute workouts as well, but I'm getting there... Thank you CrossFit; You truly enhanced my daily lifestyle to a much more exciting, energetic, motivating, and result oriented type way. JF

Comment #6 - Posted by: John at November 8, 2012 6:33 PM

Tristan, Mike...proud of you guys... Will be traveling your way from Riley... Great job!!!

Comment #7 - Posted by: Gill at November 8, 2012 6:33 PM

As a beginner to cross fit, i do most of all the wods from my garage or a local track with limited weights. ?? My question: what exercise could i do to substitute the roap climb with dumbbells

Comment #8 - Posted by: b0nes at November 8, 2012 7:07 PM

Fair winds and following seas on your journey warrior!

Comment #9 - Posted by: Apolloswabbie 074" 200 48 yoa at November 8, 2012 7:17 PM


Fair winds and following seas on your journey warrior!

Comment #10 - Posted by: Apolloswabbie 074" 200 48 yoa at November 8, 2012 7:19 PM

bOnes, try the FAQ, it will recommend something like towel pull-ups, perhaps one pullup per foot climbed. In theory, if you have no means for towel pull-ups (or rope pull-ups, can also just throw a rope over a pullup bar), you could do DB bent rows. You can also find a horizontal bar that's the right height to do an inverted pushup - pulling chest to the bar with feet planked. For that matter, pullups themselves are a reasonable sub for rope climbs.

BTW - great article in the CFJ for how to make your own climbing rope for ~$20, search for Lincoln Brigham's article.

Comment #11 - Posted by: Apolloswabbie 074" 200 48 yoa at November 8, 2012 7:22 PM

Did anyone see what their final times were?

Comment #12 - Posted by: Boomer at November 8, 2012 7:38 PM

Can we have the Crossfit.com site WOD poster stop referring to them as "insurgents."

These are spineless TERRORIST, ISLAMOFACISTS!

There has got to be a better term than "insurgents." The Poles during WWII were insurgents, the French Underground were insurgents. Insurgents fight for freedom!

My 2 cents.

Comment #13 - Posted by: Brian K at November 8, 2012 7:42 PM

Wanted to take a day off today, but I do not think it will be acceptable now. On my way to the gym...
RIP mate.

Comment #14 - Posted by: Vasily Shchegolev at November 8, 2012 9:53 PM

this is a personal WOD for me, i was serving with Ralph in Helmand when we were ambushed, i'll smash this WOD in his and the other members of his crews memory.
Lest we Forget

Comment #15 - Posted by: Wildy at November 9, 2012 12:31 AM

I too was looking at a rest day. As a fellow British service man I will now be working by bollocks off!! Well done CrossFit for supporting your allies over the pond.
We will remember them.

Comment #16 - Posted by: Ben at November 9, 2012 1:50 AM

M/47/185

Subbed 5 rope pull-ups/ascent

24:44

Comment #17 - Posted by: Cosmo at November 9, 2012 2:12 AM

28:29
Rope outside, all other fun stuff in basement.

Comment #18 - Posted by: ART/M/44/5'5"/148 at November 9, 2012 2:31 AM

I agree with Matt.. Whatever happen to the quotes? They were pretty good.

Comment #19 - Posted by: Jolie at November 9, 2012 2:43 AM

As a fellow South African, I will give my best today. RIP

Comment #20 - Posted by: Marxxman at November 9, 2012 3:49 AM

44/m/176cm/74kg

Outside in the park without the deadlifts.

22:37

I'd thought this would be to easy without the DLs, but I was wrong. Again.

Comment #21 - Posted by: Memuc at November 9, 2012 4:17 AM

M/36/ 5'10"/ 200lbs
Rx- 29:10

Comment #22 - Posted by: matt at November 9, 2012 4:54 AM

M/171/32/5'7"
29:25

Comment #23 - Posted by: Mark S. at November 9, 2012 4:59 AM

We will remember them.
On a side note, the standard of rope climbs in the CF community is poor. All half decent athletes should be able to complete a 15ft rope climb using only 3 pulls. Reach high, big pull, knees to elbow, lock in feet, extend, repeat.
Now go get it.

Comment #24 - Posted by: Cutter at November 9, 2012 5:04 AM

M/26/173/69kg
scale deadlifts 52kg
scale rope climb : 15 towel pull-ups

20'12

What a WOD!!! Like it!!!

Comment #25 - Posted by: beber59 at November 9, 2012 5:05 AM

DL scaled to 200lb
Subbed 30 bent over rows @ 2x45kb for climbs (really nothing to hang off in sight).

25:20

Comment #26 - Posted by: Stu at November 9, 2012 5:14 AM

Rx'd - 25:16

Comment #27 - Posted by: Townsend m/29/5'8"/138 at November 9, 2012 5:21 AM

Thank you Crossfit for honouring our fallen. It is especially poignant at this Remembrance time of year.

Comment #28 - Posted by: Joel at November 9, 2012 5:36 AM

I was lucky enough to know Ralph during our Army training. Stay massive, Brother. I will complete this in your honour.

Comment #29 - Posted by: Andy at November 9, 2012 6:24 AM

Scaled deadlifts to 90kg
Sub'd Rope climb to 15 x rope pulldowns 65 kg
Sub'd running to rowing

Surprisingly it was the third round that felt the heavies. Fourth was way much easier.
34'25

Comment #30 - Posted by: jankka at November 9, 2012 6:36 AM

I did a watered down version of this WOD this morning. WHOA. Even watered down I thought I was looking thru the lens of my last days. But hey, no pain, no gain; and I'm ready to start gaining!(results that is.)

Comment #31 - Posted by: Other Ralph at November 9, 2012 6:43 AM

M/36/195
27:34Rx Wow, Harder than I thought, but worth it!

Comment #32 - Posted by: Greg at November 9, 2012 6:46 AM

Did in 33:33:45 but I don't have a rope so I did 15 towal pull ups

Comment #33 - Posted by: james at November 9, 2012 6:48 AM

M/39/180
Rx 28:45
What a great WOD. 5 rounds on the DLs would have broken me. I'm US Army working in the UK; we have a good Coalition WOD group going on our small garrison. We're happy to have done this Hero WOD for Ralph, the Household Cavalry Regiment, and all of our Coalition fallen!

Comment #34 - Posted by: Matt at November 9, 2012 7:35 AM

28.51 minutes

Scaled to 75kg
20 pull ups (no kip) for rope climb

Might do this again on Sunday as it is remembrance day for us Brits. True hero.

Comment #35 - Posted by: Dave at November 9, 2012 7:52 AM

26:50 Did 30 towel/ring pullups per round in place of rope.

Comment #36 - Posted by: Me at November 9, 2012 8:11 AM

John, #6, I am in the same boat. No ropes, no rings, no KB's either! Still these are the most intense and satisfying a** kicking workouts I've ever done. Thank you, Crossfit, from a lifelong "athlete" who just discovered what being an "athlete" really means!

Comment #37 - Posted by: Joshua Parrish at November 9, 2012 8:20 AM

48:06 12 towel pullups for rope climbs

Comment #38 - Posted by: mike/42/6'3"/225 at November 9, 2012 8:21 AM

RIP, brother.

Comment #39 - Posted by: Pat Sherwood at November 9, 2012 8:21 AM

33:22 scaled DL to 225, RIP Ralph

Comment #40 - Posted by: Simon spencer at November 9, 2012 8:28 AM

RIP Sir! 33/m/170 25;02 mins

Comment #41 - Posted by: Mazen Nassar at November 9, 2012 9:30 AM

Day 193
M/45/6'0"/190
Made up WOD 121103-Sat
3 rds for time of:
135#5 OHS, 10 reps (subbed 70# heavy bag - best I could do & tough to balance overhead)
50 double unders as RX'd
Time - 9:41

Comment #42 - Posted by: fargingbastige at November 9, 2012 9:32 AM

Working my way back into it
Did 225 DL, 16 burpies, 20 chin ups
4 round in 23 mins flat

Then ran a mile after

Comment #43 - Posted by: Zachary Roth at November 9, 2012 9:36 AM

RIP Lieutenant Johnson.

BW 134.8 today

27:46

195 lbs DLs and towel pulls

DLs unbroken
burpees unbroken
towel pulls sets 3 & 4 broken once each
600m is just enough to feel long, esp on 3rd and 4th rounds

Comment #44 - Posted by: Bill M. m/48/5'3"/135 at November 9, 2012 9:42 AM

42:26

As RX'd (but with an 800m run)

m/23/6'3"/220

Comment #45 - Posted by: Colin at November 9, 2012 9:45 AM

AsRx'd....21:45...the run was tough today....R.I.P.

Comment #46 - Posted by: Shane Cross at November 9, 2012 9:56 AM

m/35/6'2"/225
21:02 rx
RIP Ralph. God Bless all of our troops - those that are with us and those who are not. CrossFit Freedom.

Comment #47 - Posted by: Justin at November 9, 2012 10:12 AM

Subbed "Isabel" at 115 lb.
5:32

Comment #48 - Posted by: SB at November 9, 2012 10:13 AM

23:50 Rx. Runs sucked, was more like a trot. Thanks to all the hero's putting their lives on the line!

Comment #49 - Posted by: JFurtado at November 9, 2012 10:21 AM

RIP Lt. Johnson. Done in your honor.

Four rounds for time of:
185 pound Deadlift, 8 reps
16 Burpees
12 foot Rope climb, 3 ascents
Run 600 meters

28:15

Comment #50 - Posted by: Kevin C. (M/53/5'11"/175) at November 9, 2012 10:31 AM

M/30/5'8/150

DL at 185#
Rx

19:30

Comment #51 - Posted by: Guillaume at November 9, 2012 10:32 AM

Sub 200lbs on DL and 5 rope pulls per ascent -- 27:38

Comment #52 - Posted by: Mark Frazier 25/m/73"/180 at November 9, 2012 10:38 AM

m/42/5'8"/175

RIP Ralph

with 15 lb. vest
4 rounds 9:50/22:00/36:10/50:14
205 DL 8 reps
16 Burpee's
30 ring pull ups/30 squats
600m run

Comment #53 - Posted by: Mike A. at November 9, 2012 10:49 AM

33:25
Subbed pullups for Rope Climbs
Everything else RX.

Comment #54 - Posted by: Brad/6'4"/205/m/32 at November 9, 2012 10:49 AM

Was lucky enough to serve with Ralph in Inkerman Coy at RMAS in 2004/5. Great guy, big loss.

Will hit this hard in his honour.

RIP mate

Andy N

Comment #55 - Posted by: Andy N at November 9, 2012 10:53 AM

This one was a freakin' killer one!!!

37/190/M

subbed 30 pull ups each round for rope...aside from that as rx'd...40:30!!! I tried as hard as I could to beat 30 minutes....not happening!!

My girlfriend...
44/130/F
115 DL(hurt her back during round 2...down to 45 pounds)
45 minutes

Happy CrossFitting!! :-)


Comment #56 - Posted by: Antoinne at November 9, 2012 11:02 AM

Thanks for your service, Ralph, and to your family for sharing your story.

Scaled-subbed this at Rise of the Machines (er, LA Fitness) next to hotel this AM:

R1: 4 DL, 125#; 8 burpees; 500m row (1:53)
R2: 6 DL, 125#; 10 burpee; 500m row (1:48)
R3: 8 DL, 125#; 12 burpee; 500m row (1:51)

13:22

HR @ 180 at end. Kept DL weight low to respect twinge-y back lately.

w/u 4x5 bench with kid: 65, 85, 95, 135

Comment #57 - Posted by: matt h at November 9, 2012 11:18 AM

Thank your for your service, Ralph. God Bless you and your family.

scaled-subbed for my lunch workout at Globo:

4 RFT of:
(8) 250# DL
(16) bar-facing burpee's

7:53

Comment #58 - Posted by: GleichSTL m/34/178/5'10" at November 9, 2012 11:22 AM

Thank your for your service, Ralph. God Bless you and your family.

scaled-subbed for my lunch workout at Globo:

4 RFT of:
(8) 250# DL
(16) bar-facing burpee's

7:53

Comment #59 - Posted by: GleichSTL m/34/178/5'10" at November 9, 2012 11:22 AM

RIP Ralph

Four rounds for time of:
135 pound Deadlift, 8 reps
16 Burpees
Rope pull from floor to standing, 3 ascents
Run 600 meters on elliptical

22:56

Comment #60 - Posted by: Carole (F/54/5'6"/135) at November 9, 2012 11:33 AM

37:45

Comment #61 - Posted by: Andres Pacheco at November 9, 2012 12:24 PM

24:54 Rx'd

600's on X-country loops behind the barn.

RIP Ralph

Comment #62 - Posted by: james.patrick [M/50/66"/135] at November 9, 2012 12:25 PM

29:40 (45 Towel pull-ups for 15 foot Rope climb, 3 ascents. All others rx)

RIP Second Lieutenant Ralph Johnson

DOL

Comment #63 - Posted by: gb 45/m/71"/185# at November 9, 2012 12:27 PM

different flag, same brotherhood, rest easy sir.

Comment #64 - Posted by: vancheesey at November 9, 2012 12:35 PM

Awsome wod... Rip

Rx
250/16/3/600
22:45

Comment #65 - Posted by: Patrick Labat at November 9, 2012 12:37 PM

53 yr male 6 ft 216# as rxd 37:49. BAM ! that was hard. Thank you Ralph and to ALL that serve. RIP brother I will pray for your family.

Comment #66 - Posted by: Andy at November 9, 2012 12:42 PM

Rx: 23:42. Harder than it sounds.

Comment #67 - Posted by: Sean M/40/6'2/205 at November 9, 2012 12:51 PM

35 yo, 240lb
Subbed 10 pullups (no kip) for rope climbs
The rest as RX'd
40 min
Thank you Ralph and to all who serve for your sacrifices!

Comment #68 - Posted by: Sean B at November 9, 2012 12:53 PM

40:45 155 dl's 120 towel rev pushups rest rxed

Added 11 minute mile at end just for the vets
Thanks for your service

Comment #69 - Posted by: Todd walters at November 9, 2012 1:00 PM

M/39/229/5"9"

36:08
DL #275
rest Rx'd

I puked on my last run. First time! (This is my 6th week of crossfit) I was proud!

Comment #70 - Posted by: MarSayoh at November 9, 2012 1:09 PM

Did with a friend sub'd 24x3 pull-ups for rope

Me: M/24/5'8"/160 38:xx had transitions to track
Buddy: M/24/6'2"/215 43:xx* his first WOD

Comment #71 - Posted by: Michael at November 9, 2012 1:31 PM

M/45/190

36 min
190 dl
burpees
sub'd towel pullups for climb
.6 mile run, cuz that's the block

RIP SIR!!!

Comment #72 - Posted by: s holt at November 9, 2012 1:36 PM

subbed 5 towel pullups per ascent.
otherwise rx'd
30:33
wanted to beat 30.

Comment #73 - Posted by: Josh M/19/173lbs/5'6" at November 9, 2012 1:36 PM

24:05
-with 15 TPs for rope climb

Comment #74 - Posted by: MAGNUS M/26/5'8/160 at November 9, 2012 1:37 PM

From a fellow British Serviceman, rest easy mucca. An honour to destroy myself in your memory.

Sub'd 205lbs for DLs.

29:58

M.38.170.5'10" - Grantham, UK

Comment #75 - Posted by: Dom H at November 9, 2012 1:44 PM

As a veteran, it was an honor to do this WOD keeping a brother in mind.

27:45

RIP Lt

Comment #76 - Posted by: Race Desert at November 9, 2012 1:52 PM

23:19 as Rx'd

Comment #77 - Posted by: Jetté 43/M/5'11"/175 at November 9, 2012 1:53 PM

25:42 subbed 5x12' rope climbs for 3x15' climbs

Comment #78 - Posted by: mlt at November 9, 2012 2:03 PM

M/31/210

29:25
DL @205
10 burpees
15 rope pull ups
660 m run(my lap is 220m)

To all who have served and still do, Thanks!

Comment #79 - Posted by: chene at November 9, 2012 2:12 PM

Four rounds for time of:
250# dl, 8 reps
16 burpees
15 towel pull-ups (sub'd)
Run .37 mi.
30:40

Comment #80 - Posted by: scfd1_9607 at November 9, 2012 2:12 PM

M/38/5'10"/163#

30:59

subbed 3 rope climb with 45 towell pull-ups

Comment #81 - Posted by: LMM at November 9, 2012 2:15 PM

M/31/190/72

Rx'd except subbed rope for 3 strict L-sit ring pull-ups and 3 broad jumps for each ascent.

28:15
Great wod

Comment #82 - Posted by: SeanP at November 9, 2012 2:32 PM

RIP Lieutenant Johnson

4 Round For Time:
255 lb deadlifts, 8 reps
16 burpees
15 rope ascents, 3 times
600 meter run

27:36 as Rx'd

Comment #83 - Posted by: No'Ala Jim at November 9, 2012 2:36 PM

Everyone,

Try logging your workouts on www.wodhub.com. It's a great place to keep up with your WOD's and times. Again, it's WWW.WODHUB.COM. I have no affiliation with this site, just use it and could use some more people to compare my times with.

Thanks!

Comment #84 - Posted by: No'Ala Jim at November 9, 2012 2:38 PM

247.5# DL; rope climbs as per my usual. Time: 28:29.

Had a brain cramp and forgot to put the other 2.5# on the bar, oops. This was a pretty tough one - the rope climbs were actually pretty challenging today. Rounds came in at - 6:00 / 8:00 / 7:30 / 7:00. I pushed hard on the last 600m, finished it in 2:00 - was running from Pukie, he almost caught me...

Happy Hero Friday!

Comment #85 - Posted by: Mel/39m/5'10"/175 at November 9, 2012 2:39 PM

m48/6'/185#

time excluding slow treadmill start up 29:00
deadlift was 90kg and used rope on floor with 60kg attached, pulled in from 20ft hand over hand, get up drag weight back to start and repeat

great hard wod!!

Comment #86 - Posted by: jtotch at November 9, 2012 2:41 PM

28'30

dont have ropes so did 9 muscleups each round
also did accidentally 10 reps of DL instead of 8....
So much fun! Thanks cf

Comment #87 - Posted by: matteo/29/6'/200 at November 9, 2012 2:42 PM

Looks like a great WOD, although lack of bar and rope forced me to sub for:

8 Single leg 2x1.5 pood KB dead lift
16 burpees
15 bent over 2x1.5 poos KB rows
2' mins 15 m shuttle run

all x 4 of course
15'15

Comment #88 - Posted by: Milan at November 9, 2012 2:58 PM

M/6'4"/210/29
33:34
Scaled to 200 and pullups (NO ROPE)
But I finished and I did not think I could

Comment #89 - Posted by: Ben at November 9, 2012 3:07 PM

Hammy shattered from the 30 dealifts the other day.
Did Filthy Fifty - 26:50 (PR)
Then did 10 min amrap of rope climbs to make up for the ones I missed this week 13# rope.
17 reps - now I am struggling to type......

Comment #90 - Posted by: DPL at November 9, 2012 3:19 PM

M/29/136#

32:37

4 RFT:
8 x deadlifts 253# (115kg)
10 x burpees
150m run
3 x 15' steel pole climbs
450m run

Split the run up due to pole being down the road. Did the WOD prior to the burpee update.

Comment #91 - Posted by: Keen-NZ at November 9, 2012 3:28 PM

M/35/5'4"/147lbs
As RX'd
23:08

Comment #92 - Posted by: Matt Burritt at November 9, 2012 3:39 PM

M/35/5'4"/147lbs
As RX'd
23:08

Comment #93 - Posted by: Matt Burritt at November 9, 2012 3:40 PM

Modified/Scaled for my cobalt chromium knee
Have to work out smart, my progress is good
"Ralph"
Four rounds for time of:
205 pound Deadlift, 8 reps
16 Burpees
15 Rope Pull-Ups
100 pound Sled Drag 200 meters
32:35
M/55/6’/200
Gone but never forgotten brave hero rest in peace
Lieutenant Ralph Johnson
"Honi Soit Qui Mal Y Pense”

Comment #94 - Posted by: Pete In Sun City at November 9, 2012 3:45 PM

M / 31 / 6-3 / 235

Time: 27:30

Comment #95 - Posted by: Rocker at November 9, 2012 3:49 PM

F/43/180/5'10"

8x 175# deadlifts
16 Burpees
3 rope climbs (13')
650 m run

Little short on the ropes, a little long on the runs.

31:38

My midsection feels wrecked from the Burpee/rope combo.

Great work out... I was thinking of you, Ralph. RIP

Comment #96 - Posted by: JuliePlatt at November 9, 2012 4:38 PM

31.48, as Rx'ed, awesome WOD.

Comment #97 - Posted by: Apolloswabbie 074" 200 48 yoa at November 9, 2012 4:47 PM

As rx'd 26:01. RIP Sir.

Comment #98 - Posted by: Kurt M/39/185 at November 9, 2012 5:05 PM

28:47 Rx

Comment #99 - Posted by: Danny M/27/200 at November 9, 2012 5:24 PM

M/33/165/5'6"

Scaled Wod:

185 DL, 8 reps
16 burpees
15 towel pullup x3
30 KB swings, 1 pd

32:44

RIP RALPH.

Comment #100 - Posted by: Aldo Villasenor at November 9, 2012 5:26 PM

M/35/5'9"/158#

Only repped 4 instead of 8 on the DL (PR)
15 rope pulldowns at 45kg (no rope)

Sorry for scaling, yet completed in 32:27 in honour of Ralph!! RIP Ralph.

Comment #101 - Posted by: Jean-Jamil Rojer at November 9, 2012 5:36 PM

God bless you Ralph.
God bless all who serve our country.

Scaled deadlift to 230 Lbs.
Otherwise as Rx'd.
27 min.

Comment #102 - Posted by: Chuck B m54/5'11"/175 at November 9, 2012 5:41 PM

F/51/5'6/125
32:45
115# deadlifts 8
4 beginner rope climbs from floor. Form got to sloppy to do 6
10 burpees
600 meter run

Comment #103 - Posted by: D.S. at November 9, 2012 5:44 PM

M/41
rx'd 26.40 R.I.P

Comment #104 - Posted by: Steve P at November 9, 2012 5:46 PM

Joshua #37 it was a killer workout.

My only problem as a starter is that I have trouble recovering as many people don't know, CrossFit doesnt target isometric workout. My whole body aches, and I refuse to take supplements at this time to help my body recover, but lack knowledge on how to recover naturally. CrossFit rocks!!!

Comment #105 - Posted by: John at November 9, 2012 5:48 PM

M/41/177cm/84kg

Rx'd 26.40 R.I.P

Comment #106 - Posted by: Steve P at November 9, 2012 5:52 PM

Four rounds for time of:
203 pound Deadlift, 8 reps ( 91 kg)
10 Burpees
6 beginner rope climbs
Run 600 meters
35:30

Comment #107 - Posted by: lucio1928,M/40/184cm/96kg at November 9, 2012 5:53 PM

Scaled to 58.5kg(129#) deadlift
Subbed 15 alternate towel pull ups for rope climb(1ascent)

Four rounds for time of:
129 pound(58.5kg) Deadlift, 8 reps
16 Burpees
45 alternate towel pull ups
Run 600 meters

34:09

Comment #108 - Posted by: Saganamooo at November 9, 2012 6:17 PM

Subbed 205lb for DL
Rope pullups/T2B (5 each) for 1 rope ascent
Skip for 2 mins
23:02
RIP R.Johnson

Did CFT yesterday, great day
Matt 1015 (pr!)
Brock 815 (pr!)
Seb 745 (yup,pr!)

Comment #109 - Posted by: sebastian m/44/180/6'2" at November 9, 2012 6:44 PM

38 min
subbed due to tweeked back
squat snatch x 8
16 burpees
grnd to stand rope climb
600 m on treadmill

Comment #110 - Posted by: john h 44/210 at November 9, 2012 8:14 PM

36/M/168/67"

4 rounds
250 lb DL 8 reps
16 burpees
36 towel pull-ups
600 meter run

30:00

Comment #111 - Posted by: Carl H at November 9, 2012 8:53 PM

24:33
Mod DL@255# and 5 10' rope climbs

Comment #112 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 9, 2012 9:25 PM

39:29

Comment #113 - Posted by: Pacers at November 9, 2012 10:11 PM

M/28/6'1"/195lbs

27:57
Subbed 750m row for the run.

Comment #114 - Posted by: Brandon at November 9, 2012 10:18 PM

M/18/5'11"/170
subbed 5 pullups for rope climb
35:00

Comment #115 - Posted by: stemme at November 9, 2012 11:25 PM

28:26

Scaled deadlifts to 100kg
Subbed 5 towel pull-ups + 5 squats for each rope climb

Comment #116 - Posted by: Brett (24/m/188cm/77kg) at November 10, 2012 12:34 AM

28:26

Scaled deadlifts to 100kg
Subbed 5 towel pull-ups + 5 squats for each rope climb

Comment #117 - Posted by: Brett (24/m/188cm/77kg) at November 10, 2012 12:35 AM

Four rounds for time of:
65 kg Deadlift, 8 reps
10 Burpees
15 pull ups
Run 600 meters

29:47

Comment #118 - Posted by: orkun at November 10, 2012 1:52 AM

1st WOD I've done in a month due to shoudler issues. I've done other stuff to try to keep my cardio in tact. But there's nothing like the WOD to push you to the limit.

250# deadlift 8 reps
16 burpees
15 pull ups
run 400 meters
30:52

Comment #119 - Posted by: paul at November 10, 2012 3:08 AM

M/40/5'11"/205

3 rounds for time:

110 kg deadlift, 8 reps
16 burpees
30 towel jump pull-ups
Run 400 m

27:14

Comment #120 - Posted by: Jose-Luis Morales at November 10, 2012 3:39 AM

4 rounds

8 115# Cleans
15 Burpees
5 PullUps
5 Dips
400 M Run
19:17
Great Workout
then
25 Weighted Sits

Comment #121 - Posted by: dyagg at November 10, 2012 6:00 AM

F/39/135
Scaled to 135 lb dl
10 pull-ups for rope climb no kip
All other rx
29.02

Comment #122 - Posted by: Rebecca at November 10, 2012 6:21 AM

M/24/5'10"/169

had to do some scaling still recovering from a lower back injury. used a belt for the deadlifts

4 rounds
185# deadlift
16 burpees
30 jumping towel pull-ups
660 meters (track is 220 at by gym)

29:11

Comment #123 - Posted by: T. Swihart at November 10, 2012 6:40 AM

M/27/5'8/180

Max DL 515 lb

250 lb DL 8 reps
16 Burpees
15 rope pull ups
750 m row
27:20

Comment #124 - Posted by: Tony at November 10, 2012 7:06 AM

28:26 rx'd

Comment #125 - Posted by: Blong/34/M/71"/208 at November 10, 2012 7:22 AM

33:17

Comment #126 - Posted by: myles456 at November 10, 2012 8:11 AM

22'30"
deadlift 200 pounds
subd rope for 15 pull ups

Comment #127 - Posted by: Marcos at November 10, 2012 8:14 AM

M/35/6'3"/200

Scaled down to 225# DL, carried my 45lb daughter on 2 of the 600m runs... parenthood!

27:52

Comment #128 - Posted by: Ben S at November 10, 2012 8:33 AM

2012-11-10: 22:39. 5:04,:31,:58,6:05. Sub 265#, 1X 8' seated L-Climbs.

Comment #129 - Posted by: gs at November 10, 2012 8:59 AM

M/34/5'9"/160

Subbed 7 pullups per rope climb

31:14

Comment #130 - Posted by: Antun Karlovac at November 10, 2012 10:34 AM

31.30
205 Deadlifts, L pull ups (mostly!) for rope climbs

Comment #131 - Posted by: BigMoon at November 10, 2012 11:13 AM

165# deadlifts 8 reps
16 burpees
15 pull ups blue band assist
15 bench dips
600 meter run, may have been a bit short

23:30

Laura f/50/5'7/150

Comment #132 - Posted by: power-girl at November 10, 2012 11:18 AM

26 / M / 5'9" / 140lbs

Scaled to
135lb deadlifts x8
burpees x10
towel pull-up + knees-to-elbows x7
run 600m

39:42

I was thinking one ascent instead of three, so I didn't do enough towel pull-ups. Those sucked, but more would have been a longer break from running. I hate running!

Comment #133 - Posted by: BC at November 10, 2012 12:20 PM

25 / M / 6'2" / 192lbs

23:50

255# DL
16 Burpee's
10 pull-ups for rope climbs (no rope)
600M run

Comment #134 - Posted by: Adam Ferguson at November 10, 2012 1:04 PM

subbed 225lb deadlift, and 21 pullups for the 3 ascents

31:00

Comment #135 - Posted by: Saam at November 10, 2012 2:44 PM

May the Lord hold thee for all eternity Ralph. Here goes my first hero wod in nearly 6 months! You'd do it for me, Ralph...

45/M/5'8"/165

Time: 28:33

Not bad. I only did 240 on the deadlifts but did all the rope climbs legless. No one exercise seemed all that hard. First two rounds everything went unbroken but then the rope climbs got very hard. I began looking forward to the running. A place to catch your breath!

Comment #136 - Posted by: Vaughn at November 10, 2012 2:54 PM

35:22, 600m row due to heavy snow

Comment #137 - Posted by: Elliott Harding at November 10, 2012 3:42 PM

23:59 as rx'd.

RIP soldier.

Comment #138 - Posted by: Kyle Bisceglie 45/5'10/180/m at November 10, 2012 3:53 PM

25:52 as written--no substitutions

Comment #139 - Posted by: Jake Walker, 17 years old/6'0"/200 Lbs./Male at November 10, 2012 4:15 PM

25:48 as rx'd. Paced the first 2 rounds too much. Should have been better.

Comment #140 - Posted by: Matt at November 10, 2012 6:20 PM

subbed 225# DL, 400 M run, and and 10 pullups with trangle rower hung over pullup bar, alternate left and right
M/55/185# /5'8"
29:39

Comment #141 - Posted by: Mike at November 10, 2012 7:13 PM

God speed

Comment #142 - Posted by: Dall at November 10, 2012 7:52 PM

35:00

110 deadlift

Comment #143 - Posted by: tom juhn at November 11, 2012 4:40 AM

18:47 as Rx'd. 33/M/5'9"/162

Comment #144 - Posted by: Bryan at November 11, 2012 9:55 AM

33:25 rx'd.

Comment #145 - Posted by: Jeff A. at November 11, 2012 10:17 AM


4Rds:
DL 250 x8
Burpees x10 (wrote down wrong # on my chart)
subbed 3x10 pullups for 3x rope climb
600 meter run
42:03

Comment #146 - Posted by: c-los at November 11, 2012 10:31 AM

as rx'd with towel jump pullups sub for rope

31:03

RIP Ralph. You pulled me through on this one.

Comment #147 - Posted by: Bells 39/195 at November 11, 2012 1:20 PM

No rope at our gym, so I subbed 45 kippers per round.

Was avoiding this one. Watched some Band of Brothers today, thought of Ralph, figured it was time.

45:56 for you buddy! RIP

24/M/6'2"/200

Comment #148 - Posted by: Hunner at November 11, 2012 6:50 PM

as rxd @ CFC

28:24

Comment #149 - Posted by: ferb44 174# at November 12, 2012 4:42 AM

19:51 RX'd It was an honor BASL Johnson!

Comment #150 - Posted by: BH2 at November 12, 2012 6:15 AM

M/35/175
RX
29:07
RIP.. Cause this work out was a sucky good

Comment #151 - Posted by: Jesse Cook at November 12, 2012 9:23 AM

M/35/175 5'10"
RX
29:07
RIP.. Cause this work out was a sucky

Comment #152 - Posted by: Jesse Cook at November 12, 2012 9:24 AM

22:53 Rx @ District Crossfit, DC

Comment #153 - Posted by: Justin H at November 12, 2012 10:04 AM

Pretty fun workout. Deadlifts were short but brutal. run had 3 turn arounds, which slowed me down alot, but still kept a good pace, but definitely could have shaved off 15 seconds per round easily. Was shooting for sub 24mins. Results = 22:52 Rx'd :D

Comment #154 - Posted by: Jason H. M/5'8"/147lbs at November 12, 2012 10:50 AM

M/43/5'8"/171

Modded to:

4 Rounds of 15 burpees, 3 x 15ft rope climbs, and run 600m
Then 32 x Back Squat with 185 lbs

24:30

Comment #155 - Posted by: Jon Craig at November 12, 2012 12:42 PM

M/44/185

To the Johnson family, I am sorry for your loss.

As rx'd:

39 minutes.

Long, slow slog.

More better faster

Comment #156 - Posted by: Marty at November 13, 2012 4:02 AM

31:21
245# DL
Burpees
6 ascents - modified rope climb (no rope avail)
Run ~700m

Comment #157 - Posted by: PW56 at November 13, 2012 9:52 AM

M/22/5'11"/183

35:48.3

was doing Pull Ups to sub rope. calises broke and hands started bleeding on third round. did 15 kip and 15 jumping. no pull ups on 4th round. tread mill

Comment #158 - Posted by: Miles Forks at November 14, 2012 6:16 AM

51/M/180
Sub'd
135 DL
8 Burpees
8 Pullups
21:41

Comment #159 - Posted by: Zim at November 14, 2012 6:42 AM

subbed 225lb deadlift, and did 21 pullups instead of the 3 ascents

31:10

Comment #160 - Posted by: Saam at November 14, 2012 5:13 PM

m/30/5'9"/173lbs

20:19 Rx @ Iam Crossfit Miami

Comment #161 - Posted by: Will B. at November 14, 2012 10:13 PM

Me and Casey Reasonover honored Ralph this morning, rx'd in 20# vests (I believe Casey's was 25#)...44:33, working one rope for climbs which was just fine by us as it was brutal in the vest...

Comment #162 - Posted by: Darin P. St. George at November 15, 2012 7:53 AM

37/m/173
Rx 31:14

Comment #163 - Posted by: ffkwill at November 15, 2012 10:43 AM

6X lying rope standups
otherwise rx'd

27:00

Comment #164 - Posted by: JDU at November 15, 2012 12:09 PM

Thanks Ralph

31.01 asrx

We will remember

Comment #165 - Posted by: Nathan m/165#/1979/ since 2008 - at November 15, 2012 7:41 PM

No where to run without bar getting jacked, not rope.
5 rounds of:
8 DL's @ 275
16 Burpees
20 Pull-ups
20 squats
27:03

Followed by 3100 meter row
~15 minutes

Comment #166 - Posted by: Sherwood M/24/5'11"/210 at November 16, 2012 12:22 PM

My father's name is Ralph, Vietnam Veteran. Thanks Dad.

As Rx'd

20:22

32/m/162

Comment #167 - Posted by: Brad at November 16, 2012 8:34 PM

3 rds rx'd: flu recovery still
17:11

Comment #168 - Posted by: MikeyPaul - 30/m/170 at November 18, 2012 7:03 PM

27:43 - Subbed 6 towel pull-ups for each climb and did runs on a treadmill.

Comment #169 - Posted by: Edwin 30/M/68"/168 at November 19, 2012 1:48 PM

m/39/5'9/174
CFWU-2. Superman. Burgener. Single unders to get ready for turkey burner.
24:21
Not bad overall, esp DL & Burpees. Both unbroken. Break between each rope ascent. Shorten these. Runs were biggest room for improvement. Tried to focus on forward lean, chest up, shoulders back. Pace got better as I recovered each round. Still about a min for 200m.

Comment #170 - Posted by: jrm at November 20, 2012 6:53 PM

M/24/6'/160 40:48
205# DL
What a killer...My forearms are trashed.

Comment #171 - Posted by: Cheek at November 21, 2012 7:21 AM

Hey guys any South Africans here give a shout!

Comment #172 - Posted by: Leigh at November 21, 2012 11:35 PM

M/38/5'8/185

30:29 as Rx

6,000ft elevation

Crossfit OQAB, KAIA, Afghanistan

Running on rocks sucks!

Comment #173 - Posted by: Eddy at November 23, 2012 12:48 AM

M/24/6'4/215

19:00 RX

Coach Andrew TNL Crossfit Tampa

Comment #174 - Posted by: Andrew Stevenson at November 23, 2012 3:36 PM

28'25"

Comment #175 - Posted by: RAD at November 23, 2012 5:50 PM

subbed 9 rope pullups

31:12

M/36/69"/200

Comment #176 - Posted by: Crossfit Chris at November 24, 2012 12:04 PM

M.38.172

Sub 225lb dl
Sub 15 jumping pu
Run on treadmill

24:56

Comment #177 - Posted by: LMD_Mike at November 26, 2012 7:00 AM

27:33, 205 dead lift, Rope w/nudes (hate then, its 2nd time)

Comment #178 - Posted by: Dax at November 26, 2012 9:58 AM

22:22 @ work
got interupted at work 7 burpees into round 3. came back 30 min later and started over.

Comment #179 - Posted by: jdisch at November 26, 2012 1:23 PM

Four rounds for time of:
185 pound Deadlift, 8 reps
10 Burpees
12 foot Rope climb, 3 ascents
Run 600 meters

All outside, we hung the rope from a tree

22:55

Comment #180 - Posted by: Jon Marshall at November 30, 2012 1:39 PM

2 rounds only, subbed 15 bent-over rows, 30 lbs. DBs for rope climbs

14:54

Comment #181 - Posted by: Manchild at December 5, 2012 8:23 AM

2 rounds only...22:00

Comment #182 - Posted by: mdawg at December 10, 2012 4:44 PM

41:48 15.05.13 4R
sub 100k(90%) DL, 45 kipping pull ups, rest as rx

Comment #183 - Posted by: zenoperegrinus at May 15, 2013 12:22 AM

CFWUx2
20x5-60x5-90x3
41:25
112.5kg

Comment #184 - Posted by: Doug at July 21, 2013 5:54 PM

8VZCHH I appreciate you sharing this article.Really looking forward to read more. Want more.

Comment #185 - Posted by: link building at November 14, 2013 4:08 PM
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