November 21, 2012

Wednesday 121121

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Post time to comments.

Hero_Weston_th.jpg

Enlarge image

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.


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

Posted by Pukie at November 21, 2012 5:00 PM
Comments

what a freaking workout

Comment #1 - Posted by: Jimmie at November 20, 2012 5:15 PM

I don't row much, but did 5K today in 22:30. Thats a few minutes faster my run time. Just got me curious if that is the norm.

Comment #2 - Posted by: Trueson m39/5'9"/165 at November 20, 2012 6:02 PM

Just finished Monday's workout.

Result posted there.

Comment #3 - Posted by: Carole (F/54/5'6"/135) at November 20, 2012 6:27 PM

Holy crap. Definitely eating breakfast before this wod tomorrow. Making time in the morning to knock this out. Sure my neighbors will be puzzled as I run up and down the street carrying weight overhead. My second hero WOD, trying not to scale rounds.

Comment #4 - Posted by: Blake at November 20, 2012 6:45 PM

I wanted to say that I did not get wind of Cross Fit until this past summer in late June. Spent July watching the CF games on You Tube, & surfing You Tube to watch wod demos. I started my first wod in late August. I went to the doctor after I started the wods in August, & I weighed in @at 220.....I went to the Doctor today, & I weighed in @at 209....IT WORKS!!!! &&&&&& Im Stoked

Comment #5 - Posted by: b0nes at November 20, 2012 6:53 PM

Thank you Special Agent Weston. RIP.

Comment #6 - Posted by: Carole (F/54/5'6"/135) at November 20, 2012 7:06 PM

awesome wod!! love TEKTON crossfit!

Comment #7 - Posted by: mikeb at November 20, 2012 7:10 PM

Served with Mike in Iraq 2005 as a LCPL and was later commissioned by him in 2008, great man!

Comment #8 - Posted by: Andrew at November 20, 2012 7:18 PM

Semper Fidelis.

Comment #9 - Posted by: Andrew K. at November 20, 2012 7:27 PM

Great Marine... Honor to have served with him....

#7 what's up buddy?! Fancy seeing you here

Comment #10 - Posted by: corey s at November 20, 2012 7:29 PM

I'm new to crossfit and so excited about every wod.

I need an alternative to rowing. Help?

Comment #11 - Posted by: Ahmad at November 20, 2012 7:31 PM

#10- check the FAQ. Rowing sub is SDHP 45# for dudes. Ratio is 10m=1 SDHP

Comment #12 - Posted by: Blake at November 20, 2012 7:39 PM

Meant to shout out at #8

Comment #13 - Posted by: corey s at November 20, 2012 7:49 PM

Hi there - I live in a relatively isolated town in inland Australia so don't have a CrossFit box locally. I work out with my wife and occasionally a couple of others. This hasn't stopped me from flying at separate times to the coast (Sydney and Brisbane) and completing the Cert 1, the Coaches Prep Course, the Kettle Bell trainers course (onya Mr Amundson!), the Movement and Mobility Course and the Motivation and Goal Setting Course. Lots of money when you add up flights and accommodation but all worth it. Thanks.

Comment #14 - Posted by: Steve Burton at November 20, 2012 7:58 PM

Just got a rower that only counts strokes, time and calories(which i think is inaccurate). Could anyone let me know approximately how many strokes it would take to cover 1000m for a5'11'' m?

Thanks crossfit

Comment #15 - Posted by: tc at November 20, 2012 8:41 PM

#14. I'm 5'11" and when I row, pending the speed, I usually go around 10 strokes/100m.

A question though: How does everyone log their workouts? I've been using logsitall.com but am looking for something a little more practical. With the main site wod's it's really difficult to accurately log the wod's that are not named. Any suggestions?

Comment #16 - Posted by: Chene at November 20, 2012 9:04 PM

Hero WODs for drug warriors now?

Comment #17 - Posted by: John Smith at November 20, 2012 9:47 PM

100 sdhp? sub for row

Comment #18 - Posted by: JmJames_31/M/250 at November 20, 2012 11:10 PM

Can somebody helpp me? I would like to ask that, if time for rest is betwen rounds too? Or only when i finished all five rounds?

Comment #19 - Posted by: Jj at November 21, 2012 1:01 AM

@ 15 I am the same height as you weigh about 180 and I turn an average of 3:45-3:49 on my 1k rows at about 30-31 strokes per minute. So that would be around 115-120ish strokes for a 1k.
I dont consider myself overly fast, but I keep a pretty good pace throughout.
Hope that helps.

Comment #20 - Posted by: Bobby at November 21, 2012 1:01 AM

Anyone can tell me how should I perform the 1 arm waiter dumbbell walk? I can't find a description in the excercices..
thanks in advance for helping me out.

Comment #21 - Posted by: Arjan at November 21, 2012 1:25 AM

M/40/111/6'3"
4 rds + 1000 mtr row before collapsing
53.11 minutes

Comment #22 - Posted by: bretty72 at November 21, 2012 1:26 AM

I really enjoy doing the wod's dedicated to our heroes!!!!

M/26/5'5/165 pd.

As Rx'ed
5 rounds
100 meter row
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Time-37:41

Just finished an hour ago, and my shoulders are still smoked. It was brutal, but well worth it. Good luck everyone, your fore arms and the rest of your upper body will be screaming!

Comment #23 - Posted by: Steve at November 21, 2012 2:03 AM

52:26 as Rx'd

I thought my shoulders would be the weakest link for this WOD, but it was actually my hands and forearms that were the ones screaming the most.

Comment #24 - Posted by: we5 at November 21, 2012 2:57 AM

54:17 as Rx'd
Need to work on keeping a good pace when rowing long distances.

Comment #25 - Posted by: Brandon Holm at November 21, 2012 3:22 AM

45:18 rx

RIP Special Agent Michael E. Weston

DOL

Comment #26 - Posted by: gb 45/m/71"/185# at November 21, 2012 3:23 AM

M/31/5'9/77kg

As Rx'ed (sort of)
5 rounds
110 SDHP 45lb bar.
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

35:40

The 4th set was one of the most brutal I've done, but my fastest set was my 5th! Great little WOD, took longer than I expected it would.

Comment #27 - Posted by: Aza at November 21, 2012 3:24 AM

@16
whatever you think of the policy (personally I'm strongly against). He was a soldier who was doing his duty and died in the line of work. I think that deserves a heroes work out.

Comment #28 - Posted by: brad at November 21, 2012 3:25 AM

Maj Weston- he was and is a true patriot, Marine, and hero. Had the honor of serving IVO in Iraq in 05. What a workout to commemorate such an awesome man. Semper Fi and RIP.

Comment #29 - Posted by: Rob at November 21, 2012 4:39 AM

@ 15. Normally about 10m per stroke. I'm 5'11 also. Hope that helps!

Comment #30 - Posted by: Troy at November 21, 2012 4:41 AM

I'm heading for the gym in 1 hour, can please anyone tell me how should I perform the 1 arm waiter dumbbell walk? I can't find a description in the excercices..
thanks in advance for helping me out.

Comment #31 - Posted by: Arjan at November 21, 2012 4:51 AM

M/45/5'11"/195

3 rounds

50 unanchored sit-ups
200m farmer carry with 2 45# dbs
50m 45# db waiter walk, right arm
50m 45# db waiter walk, left arm

19:03

Comment #32 - Posted by: nutfam at November 21, 2012 4:52 AM

Hate governments, can't stand the fact that they send our young men and women off to die because they can't figure out a better solution...BUT, this man gave the ultimate sacrafice because he thought it was good for his country. He won't be eating corn flakes in the morning, or a steak at night or kissing his wife/girlfriend or mom and dad. I will do this wod with all my heart and sould for this fallen warrior DESPITE my opinions on the people who sent him off to die.
RIP!!!!!!!!

Comment #33 - Posted by: cast1234 at November 21, 2012 4:59 AM

43:26 rx'd

Comment #34 - Posted by: jlew/33/6'5'/220 at November 21, 2012 5:06 AM

To give some background, DEA SA/USMC Major Mike Weston was killed in 2009, while on a counternarcotics mission in Western Afghanistan. Mike died in the same crash that killed SA Forrest Leamon (HERO WOD FORREST) and several U.S. Special Forces. Mike had completed three tours in Irag and Afghanistan with the Marines before returing to Afghanistan in 2009, as part of the DEA Kabul Country Office. Mike was later buried at Arlington National Cemetary. The reason for the long 5000m row is because Mike onced kayaked the entire length of the Mississippi River, approx. 2,350 miles, in only 29 days.

Comment #35 - Posted by: Scott at November 21, 2012 5:07 AM

#32
U ever see a waiter carrying a tray of food on their shoulder?... Do that with a dumbbell

Comment #36 - Posted by: Ggg at November 21, 2012 5:11 AM

I will do 5 rounds off:

100 rep seated row (rowing machine is not in the same hall as the dumbbells are..)
200m farmer carry with 2x 25 kilograms dbs (=2x 55 lbs)
50m 25kilograms db waiter walk, right arm
50m 25kilograms db waiter walk, left arm

Comment #37 - Posted by: Arjan at November 21, 2012 5:19 AM

#36
I saw a video on youtube where they have their arms stretched. Should I stretch it completely, or should I have my arm curled(like a waiter does)?

Comment #38 - Posted by: Arjan at November 21, 2012 5:25 AM

I thought the waiters carry was holding the dumbbell overhead? If its on the shoulder, 1, 45lb for 50 mts seems too easy I think.
Can anyone confirm?

Comment #39 - Posted by: Aza at November 21, 2012 5:29 AM

sweet! I will be eating these calories tomorrow anyway

Comment #40 - Posted by: Waldo at November 21, 2012 5:33 AM

#38
That's what I saw on youtube too, overhead.

Comment #41 - Posted by: Arjan at November 21, 2012 5:35 AM

Burn Notice WOD. Hope to get a chance to do this one soon, once I can get to a rower.

Mark

Comment #42 - Posted by: Mark E. Wallace at November 21, 2012 5:50 AM

Did 4 rounds rx in 38 min and called it a day.I had to break farmers carry a lot in round 4.waiters walk was easier than I thought it would be,never done that before.this was my first Hero wod I've attempted as rx

Comment #43 - Posted by: Alex Cross at November 21, 2012 5:51 AM

To those few who choose not to honor a true hero I have just a two words. (Omitted) While you sit in your cozy house guys like Mike are paying the ultimate price to give you the freedom to say something so rediculously stupid I can't believe I'm wasting my time replying to it. I'd love to share my views with you in person anytime you're available.

Comment #44 - Posted by: Dave at November 21, 2012 5:53 AM

48:40
Rower in basement, other fun stuff on driveway.
Semper Fi.

Comment #45 - Posted by: ART/M/44/5'5"/148 at November 21, 2012 6:02 AM

41:28
Subbed 850m run for the rows

Comment #46 - Posted by: mlt at November 21, 2012 6:50 AM

m 29/6'1/190

rx - 39:43

this wasn't really too rough in terms of cardio, but my forearms are torched. my advice: haul ass on the farmers carry. don't pace yourself for cardio's sake on that part.

RIP Weston

Comment #47 - Posted by: Kyle at November 21, 2012 7:10 AM

#36--You are correct. straight arm overhead. I usually did it with a plate but in this case the rx is a db.

Comment #48 - Posted by: Matt L M/29/5'10/155 at November 21, 2012 7:17 AM

Subbed row for 400mtr run and 40 SDHP@50lbs

No 45s so i used 50lb dumbbells

45:38

Comment #49 - Posted by: C-los at November 21, 2012 7:20 AM

Waiter walk: hold the dumbbell straight up (like a one handed press) hold at top and walk.

Comment #50 - Posted by: CFC at November 21, 2012 7:20 AM

M/47/160#

Subbed 35#DB for waiter carry

52:45

Comment #51 - Posted by: Jimmy at November 21, 2012 7:32 AM

37/m/173
Rx 44:07

Comment #52 - Posted by: ffkwill at November 21, 2012 8:10 AM

As Rx
44:39
<rip Weston<

Comment #53 - Posted by: seb at November 21, 2012 8:15 AM

M/26/5'11/190
As Rx'd 32:39
RIP Brother, Semper Fi!

Comment #54 - Posted by: Cpl Cheslic USMC at November 21, 2012 8:42 AM

Glad to see the "Weston" workout show up. We miss you Mike!

Comment #55 - Posted by: Aaron at November 21, 2012 8:45 AM

Rx 51:55

Comment #56 - Posted by: MarSayoh~M/39/226/5'9" at November 21, 2012 8:50 AM

4 rounds of:
850 meter row
50 meter 20lb kb overhead walk

35:58

Comment #57 - Posted by: Chelsey at November 21, 2012 9:12 AM

@ John Smith aka #17: from the movie Few Good Men: "You sleep under the very blanket of freedom I provide, and then question the manner in which I provide it. I'd rather you just said good day and went on your way. Or pick up a rifle and stand a post. Either way I don't give a damn what you think you are entitled to." Feel free to join the fight and see if you think a "drug warrior" deserves a hero wod.

38:43 Rx "Fair winds and following seas"

Comment #58 - Posted by: Mark at November 21, 2012 9:31 AM

I did it! 33:06 min

Comment #59 - Posted by: Matthis at November 21, 2012 9:33 AM

M/34/182#

As rx'd: 41:45
Forearms and triceps are killing!!!!

Comment #60 - Posted by: Angel at November 21, 2012 9:49 AM

M/32/5'10/83kg

Rx'd 39:41

My left forearm was the limiting factor - kept losing grip. Tough WOD

Comment #61 - Posted by: Roly at November 21, 2012 10:02 AM

M/37/190 as rx'd 63 minutes... Grip was a killer!!!

Comment #62 - Posted by: Antoinne at November 21, 2012 10:04 AM

M/34/5'11"/190

33:17 as Rx'd

Comment #63 - Posted by: Sean Mac at November 21, 2012 10:09 AM

Both of the gym's rowers displays are broken so modified and rowed 5min since don't know how long 1000m takes me. Did round 1 with 45lb but had to go down to 35lb for last 4 rounds. 57:05 to finish. My left forearm slowed me down since I kept losing my grip.

Comment #64 - Posted by: LeahP at November 21, 2012 10:48 AM

No track today and wanted to work on oly lifts today so I did Deforges.

39:31

When I first did this WOD, I did it in about 46 minutes and thought I was in great shape from doing P90x. I did it today 6+ faster, and can't help but feel like I need to improve. Thank you, CF, for changing not only my view of fit, but my view of dedication and strength.

Comment #65 - Posted by: Paul Daniel at November 21, 2012 10:49 AM

Three rounds for time of:

Row 4 minutes
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

28:01

RIP Major Weston

Comment #66 - Posted by: Kevin C. (M/53/5'11"/175) at November 21, 2012 10:49 AM

M/36/5'8"/190

Rx'd 50:08

Comment #67 - Posted by: Gabe A. at November 21, 2012 11:04 AM

M/26/195

43:13 Rx

Comment #68 - Posted by: KJB at November 21, 2012 11:12 AM

Subbed CF Pickens WOD, only 2 rower both being used. I'll so this one tomorrow
"Diane" as rx'd
12:39

Comment #69 - Posted by: SB at November 21, 2012 11:14 AM

Three rounds as prescribed 3517 wanted to do it as rxed what ran out of time to finish the last two rounds also did the farmer walk way to slow the first two times sprinted at the last one and it helped out a lot

Comment #70 - Posted by: Blake at November 21, 2012 11:16 AM

I will do 5 rounds off:

100 rep seated row (15kg both arms) (rowing machine is not in the same hall as the dumbbells are..)
200m farmer carry with 2x 25 kilograms dbs (=2x 55 lbs)
50m 25kilograms db waiter walk, right arm
50m 25kilograms db waiter walk, left arm
finished in 30 mins.

Great burn in forearms as wel ass trapezius.

Comment #71 - Posted by: Arjan at November 21, 2012 11:18 AM

Had to leave for TN
Ran 2.5 Miles
Then
30 K's to E's
Then
25 PushUps

Comment #72 - Posted by: dyagg at November 21, 2012 11:21 AM

M/22/220lbs/76"
Thanks for your service!
As rx'd 36:45

Comment #73 - Posted by: Noth at November 21, 2012 11:25 AM

m/41/6'4"/227

51:25 rx'd

Not real sure on the time as the track at my gym is a ways from the rowers.

Comment #74 - Posted by: JayW at November 21, 2012 11:30 AM

As Rx´ed in 41:05....Semper Fi Brother..

Comment #75 - Posted by: Alexander Dich at November 21, 2012 11:46 AM

M/168/32/5'7"
RX'd 41:03

Comment #76 - Posted by: Mark S. at November 21, 2012 11:52 AM

58:43 as rx'd

Comment #77 - Posted by: James M/30/5'7"/155lbs at November 21, 2012 11:53 AM

M/34/205/6'2"

41:13 RX'd

Using 45# KB's

Farmer Walks are a killer after rowing hard!

Comment #78 - Posted by: Matt at November 21, 2012 11:57 AM

41:15 as rx'd! What a great workout. Feel like alot of calories got torched today!! My first time ever on a rowing machine...2nd crossfit workout ever and I love it so far!

Comment #79 - Posted by: GREG at November 21, 2012 12:11 PM

44/m/176cm/74kg

Five rounds for time of:
Row 1000 meters
40 reps shrugs, 43 pound dumbbells
10 reps waiter lunges 43 pound dumbbell, Right arm
10 reps waiter lunges 43 pound dumbbell, Left arm

36:40

Shrugs with down and up like in the Burgener warm-up. Not enough space indoors to carry those dumbbells around.

Rows in 3:57, 3:58, 3:59, 3:58, 3:57

Comment #80 - Posted by: Memuc at November 21, 2012 12:13 PM

M/31/157 lbs

40:02 Rx

Comment #81 - Posted by: Adam at November 21, 2012 12:16 PM

35:40. Very fun.

Comment #82 - Posted by: chandler at November 21, 2012 12:21 PM

49:39
30 lb dumbbells on round 1, 20 lb dumbbells on rounds 2-5

Comment #83 - Posted by: jasbuc at November 21, 2012 12:24 PM

Modified/Scaled for my cobalt chromium knee
Have to work out smart, my progress is good
Five rounds for time of:
75 pound Sled Drag: 100m BWRD/100m FWD
200 meter Farmers carry, 20kilo Kettlebell
20kilo Kettlebell Waiters walk, 50 meters, Right arm
20kilo Kettlebell Waiters walk, 50 meters, Left arm
56:50
M/55/6’/200

Comment #84 - Posted by: Pete In Sun City at November 21, 2012 12:30 PM

Five rounds for time of:
100 sdhp (sub'd)
200m farmer carry, 45-40-35-30-25# (scl'd)
50m waiter walk, right, 45-40-35-30-25# (scl'd)
50m waiter walk, left, 45-40-35-30-25# (scl'd)
48:10

Comment #85 - Posted by: scfd1_9607 at November 21, 2012 12:34 PM

I guess I'm the weak link.
M/24/5'11/180

Five rounds:
100 sdhp 45 lbs
200m farmer carry 40lbs
50m waiter walk right 50lbs
50m waiter walk left 50lbs

My forearms slowed me down

59 min 50 sec

Comment #86 - Posted by: Subia at November 21, 2012 12:51 PM

Please for the love of God, watch the demo video. Frantic requests in the comments section about how to an exercise are getting annoying - it isn't January yet.

That aside, RIP SA Weston.

On to the WOD!

Comment #87 - Posted by: Casey at November 21, 2012 12:53 PM

55:08 as rx'd
Subbed 24 kg KB for DB
3:45 splits on rower

Comment #88 - Posted by: king duex at November 21, 2012 12:54 PM

Good WOD, it was my first good work out after taking a few weeks off ill. I finished in 53:22, i fealt pretty good for 6:30am. looking forward to tomorrow.

Comment #89 - Posted by: Miles at November 21, 2012 1:24 PM

M/31/190/72

Five rounds for time:

1km row
45# plate farmer carry 200m
35# kb waiter carry 50m (R then L)

37:49(ass-kicker!)

Comment #90 - Posted by: SeanP at November 21, 2012 1:26 PM

35min

m/22/1.94/95kg

Comment #91 - Posted by: NorwayK at November 21, 2012 1:28 PM

5 sets as recommended:
Averaged around 8:45 per set with a minute rest in between...

My grip, forearms, and shoulders are SMOKED!
Great WOD!

Comment #92 - Posted by: Da Coach at November 21, 2012 1:31 PM

M/31/190/72

Five rounds for time of:

1km row
45# plate farmers carry( no db's or 45# kb's) 200m
35# kb waiter carry 50m right hand then left

37:49

Comment #93 - Posted by: SeanP at November 21, 2012 1:39 PM

age 22 bw 170

18:12
scaled to 3 rounds of 500m row. farmers/waiters walks were as rx'd - and absolutely brutal.

Comment #94 - Posted by: Chris s at November 21, 2012 1:55 PM

40:02 rx

Comment #95 - Posted by: Erico Martins at November 21, 2012 1:57 PM

45 minutes,

Comment #96 - Posted by: brandon the ELF at November 21, 2012 2:00 PM

m/42/5'8"/175

5 Rounds
100 SDHP 45#
200m Farmer's walk 45#
50m Waiter's walk 45# Rt. arm
50m Waiter's walk 45# Left arm

1:02:06

m/16/5'8"/120
5 rounds
100 SDHP 25#
200m Farmers walk 25#
Waiter's walk left/rt. arm 15# DB's
55:08

THank you for your service....RIP.

Comment #97 - Posted by: Mike A. at November 21, 2012 2:07 PM

F/27/5'5"/121

First round with 40# dumbbells (FC) and 35# kettlebell (WW).
Last 4 rounds with 35# plates (FC) and 35# kettlebell.

60:30

Grip was definitely the weak point here.

Comment #98 - Posted by: Sisyphus at November 21, 2012 2:09 PM

m48/6'/185#
as rxd 35:55!! loved the pain!

Mickey Ross rxd. impressive
40:06 never gave up!

Comment #99 - Posted by: jtotch at November 21, 2012 2:13 PM

Any chance tomorrow's WOD will be

2 rounds at the dinner table followed by

for time
Nap

Happy Thanksgiving. I am thankful for CrossFit and the awesome people associated with it.

Comment #100 - Posted by: Mike A. at November 21, 2012 2:14 PM

47:12 as rx. Semper Fi

Comment #101 - Posted by: Jack at November 21, 2012 2:19 PM

47:12 as rx. Semper Fi

Comment #102 - Posted by: Jack at November 21, 2012 2:20 PM

M / 25 / 6'2" / 190

5 RFT:
1000M row
200M farmers carry 50# DB each hand
50M waiter walk 50# DB

36:34

RX+

Comment #103 - Posted by: Adam Ferguson at November 21, 2012 2:48 PM

Aughhhh, my hands!!!

I see what you did there. You made it so that I won't be able to hold a fork at Thanksgiving tomorrow.

68:30

Started with 25# DBs, had to drop to 20#.

F/29/5'6"/128

Thanks for your service, Special Agent Weston. R.I.P.

Happy Thanksgiving, all.

Comment #104 - Posted by: Ellen at November 21, 2012 2:49 PM

I had the privilege of working with Michael to help him get commissioned as a Marine Officer.

I was the Officer Selection Officer in San Diego. Despite being a law school grad, Michael enlisted in the Navy to become a SEAL, but was injured at BUDS.

Instead of commissioning him as an officer in a different service community, the Navy was going to have him finish his tour as an enlisted Sailor. A hard-working Navy Chief at BUDS was frustrated that he couldn't get Michael a Navy commission, so he called me to see if there was anything the Marine Corps could do.

Michael was the best applicant I encountered in three years as an OSO -- 300 PFT, Stanford undergrad, Harvard Law grad, even played football at Penn State for a year before going to Stanford. His LSAT score was in the high 170's (out of 180) - all of his qualifications were elite. I met him 15 years ago, and I'm remembering this off the top of my head, if that gives you any idea of how impressive he was. We were able to help him get selected for commissioning as a Marine Judge Advocate

I was deeply saddened to read of his passing in the Los Angeles Times a couple of years ago. I'm grateful to see him honored here at Crossfit, and I'm grateful to honor him with sweat and pain by doing his workout.

Semper Fidelis, Michael!

Comment #105 - Posted by: IrishMarine at November 21, 2012 2:53 PM

M/27/6'0/185

39:01
1.5 pood kettlebell for waiter walk, all else rx

Comment #106 - Posted by: Odysseus at November 21, 2012 3:03 PM

50:00 as rx'd
Farmer carry was brutal, really dominated me.

Comment #107 - Posted by: MAGNUS M/26/5'8/160 at November 21, 2012 3:10 PM

31:03.2

Five rounds for time of:
Row 500 meters
100 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 35 meters, Right arm
45 pound dumbbell Waiter walk, 35 meters, Left arm

Comment #108 - Posted by: Zayed at November 21, 2012 3:31 PM

38:34 as Rx'd

Comment #109 - Posted by: Ironmandad at November 21, 2012 3:34 PM

M/22/6'2/190

Rx'd

44:01

Comment #110 - Posted by: msm95 at November 21, 2012 3:34 PM

had to switch to 35lbs after the first round.
took me 55 minutes.

Comment #111 - Posted by: Jason Peter at November 21, 2012 3:37 PM

m/27/5'11"/86kg

Rx'd

50.35

What a way to start crossfit! this was my first ever wod and i gotta say it was awesome!

Comment #112 - Posted by: Darcey at November 21, 2012 4:02 PM

50:00

Comment #113 - Posted by: Pacers at November 21, 2012 4:09 PM

41#(18.5kg) SDHP
Scale to 27.5# dumbbell(12.5kg) farmer carry, waiter walk

"Weston"

Five rounds for time of:
100 SDHP(41#, 18.5kg)
200 meter Farmer carry, 27.5 pound dumbbell(12.5kg)
27.5 pound dumbbell Waiter walk, 50 meters, Right arm
27.5 pound dumbbell Waiter walk, 50 meters, Left arm

1:15:26

Comment #114 - Posted by: Saganamooo at November 21, 2012 4:24 PM

M/52/153/1-1-06

4 RFT
Run 400M
50 Squats

15:44 (PR is 14:20)

Fair winds and following seas young Hero.

Comment #115 - Posted by: bingo at November 21, 2012 4:30 PM

RIP Special Agent Weston

"Weston" (modified)
5 rounds for time of:
25 Power Cleans, 135 lbs
200 meter Farmer carry, 50 lb dumbbells
50 lb dumbbell Waiter walk, 50 meters, Right arm
50 lb dumbbell Waiter walk, 50 meters, Left arm
42:00

Wowza! Happy Thanksgiving!

Comment #116 - Posted by: Jeremy at November 21, 2012 4:50 PM

100 SDHP sub row (17kg)
Scale(85%) to 17,5kg dumbbell farmer carry, waiter walk.
5 round 48 min

Comment #117 - Posted by: lucio1928,M/40/184cm/96kg at November 21, 2012 4:54 PM

Didn't look at the clock the whole time. Was amazed it took 46:50. Holy cow! Rx

Comment #118 - Posted by: Daniel m/23/170 at November 21, 2012 5:12 PM

as rx'd 43:40

Comment #119 - Posted by: mike/42/6'3"/220 at November 21, 2012 5:23 PM

DNF.

Sadly, someone stole my 45# dumbbells while I was doing my round four rowing. I had left them for approx. 4 1/2 minutes and they were in a locked "common" area. God I hate thieves.

This was an awesome wod, too bad I didn't finish. Just doesn't sit well.

RiP Michael.

Comment #120 - Posted by: Ronnieboy at November 21, 2012 5:48 PM

rod(m 25)40:48
cale (m 35) 40:58
kelley(m 25) 46:45

Comment #121 - Posted by: kelley at November 21, 2012 6:02 PM

As rx'd 42:18.

Comment #122 - Posted by: Kurt M/39/185 at November 21, 2012 6:41 PM

Semper Fi Michael

51:46 used 1.5 pood kettle bells for the 45lb dumbbells.

#105 thanks for posting that info about this hero.

Comment #123 - Posted by: BPemberton at November 21, 2012 6:44 PM

As rx'd

43:01

Comment #124 - Posted by: Brian R at November 21, 2012 7:21 PM

m/41/5'11"/165

45:35 Rx with 50lb dumbells
forearm and grip are all tore up

retired army 1SG
clarksville, TN

Comment #125 - Posted by: mark nash at November 21, 2012 7:26 PM

42:18. 50 sdhp's per round
Some of the farmers walks were with 35# DBS
Tyler unbroke On the 3rd set is farmers walks!!!!killin it

Comment #126 - Posted by: Todd walters at November 21, 2012 7:43 PM

m/20/5'7"/180

43:37 rx'd

f/20/5'5/130

47:37

used 15 lbs for farmer walks and waiter walks

Comment #127 - Posted by: andrew.p at November 21, 2012 7:49 PM

Five rounds for time of: 42:18
Row 1000 meters (sub'd 50 SDHP's and 10 tuck jumps)
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Comment #128 - Posted by: T. Harbin at November 21, 2012 8:29 PM

M/35/6'3"/200

Ran 800s with no rower available.
36:24

Comment #129 - Posted by: Ben S at November 21, 2012 8:45 PM

Rx'd
36:58

Comment #130 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 21, 2012 10:15 PM

Three rounds today due to time:
25:30

Comment #131 - Posted by: jlg-50-165-5'10" at November 22, 2012 3:58 AM

M/24/6'/160 49:52 as rx'd
Goal was 1 hr

Comment #132 - Posted by: Cheek at November 22, 2012 6:06 AM

Thanks for the post Irish Marine. It's really cool to see the stories from people that knew him, as I did. He was a tremendous American and I'm honored to have called him my friend. Can't wait to give my all in this workout for him.

Comment #133 - Posted by: scott at November 22, 2012 6:28 AM

m/42/185/6'0" 47.17.77.
First time doing wod. First 2 rnds used 24kg kettlebell 100 sdhp for rows. Able to use row machine for last 3 rnds. Ran 200m to and from farmer walk and waiter walks to rows.

Comment #134 - Posted by: Mike at November 22, 2012 7:42 AM

M/43/5'8"/172

34:37

53lb KBs on the Farmers Walk
36lb KB on the waiter walk
Rounds:
6:56 7:13 7:16 7:32 6:40

Comment #135 - Posted by: Jon Craig at November 22, 2012 8:02 AM

F/51/5'6/125
4 rounds 38:00 min
100 sdhp
20# farmers walk
20# waiters

Comment #136 - Posted by: D.S. at November 22, 2012 8:47 AM

As Rx'd.. 49:58
Forearms officially done!

Comment #137 - Posted by: Andrew D at November 22, 2012 9:01 AM

2012-11-22: 41:51. 8:13-:30.

Comment #138 - Posted by: gs at November 22, 2012 9:16 AM

rx'd 37:17

Comment #139 - Posted by: Josh M/19/173lbs/5'6" at November 22, 2012 9:19 AM

Good job guys!!

Comment #140 - Posted by: Kash at November 22, 2012 9:57 AM

41:05


grip failure on farmer carry major cause of slowdown all else unbroken.

Comment #141 - Posted by: mtvet at November 22, 2012 10:20 AM

1:42:33

Comment #142 - Posted by: myles456 at November 22, 2012 11:28 AM

46:34
Used 53# Kettlebells
M/33/5'8"/175
Perfect thanksgiving WOD

Comment #143 - Posted by: Paul at November 22, 2012 11:38 AM

As Rx 42:58

Remebering those not with their families this Thanksgiving.

M/168/6'/38 yrs

Comment #144 - Posted by: britishfireman1 at November 22, 2012 12:18 PM

M/33/235/6'
39:38
Subs 45#barbell for dumbells

Comment #145 - Posted by: Jared at November 22, 2012 12:38 PM

43:00 Rx
Thankful that we finally have a rower. I don't think I could have done this doing SDHP

Comment #146 - Posted by: Brad R 6'4"/200/m/32 at November 22, 2012 12:57 PM

This was my first WOD/first time to ever do CF. I loved it and I'm glad to have done this hero WOD!!! 47:40

Comment #147 - Posted by: Dustin at November 22, 2012 1:34 PM

Late night pressed for time, no disrespect intended.
Subbed 500m row, 20lb for farmer walk(200m) and waiter walks(50m each arm), 5 rounds,
31 minutes
RIP M. Weston

Comment #148 - Posted by: sebastian m/44/180/6'2" at November 22, 2012 6:21 PM

M58/5'9"/185#

56:11, as RX - most trouble with farmers walk,left forearm kept cramping, couldn't do that section unbroken.Carrying dumbells is more difficult than gerry cans or kettlebells, it's a balancing issue

Comment #149 - Posted by: m robert weiss at November 22, 2012 8:18 PM

Scaled but not forgoten.

Thanks Weston. We will remember.

Comment #150 - Posted by: Nathan m/165#/1979/ since 2008 - at November 22, 2012 8:47 PM

#87 some people don't have the bandwith to watch the video so please be a little bit more tolerable. Not everyone has fantastic internet access......

Dont have a rower and did not want to do 500 SDHP
so subbed row with 5 x 285# Deadlifts and the rest was rx'd

Still took 29:30. I'm guessing would have taken some where round the 50 min mark had I actually rowed. Regardless, my grip is toast.

Comment #151 - Posted by: DPL at November 23, 2012 1:11 AM

M/30/200/6'0"

Felt like stopping after every round. Mentally demanding workout but really enjoyable to finish.

Rx 53.41

Comment #152 - Posted by: Hcj at November 23, 2012 5:31 AM

Did it in 37:45 Killing workout!

Comment #153 - Posted by: Peter Schapers at November 23, 2012 7:08 AM

Thank you for your service Michael Weston. God Speed on the journey home brother. I'll forever remember you with this workout. Into my 2d month of CF - 50:02 minutes.

Comment #154 - Posted by: kalauka at November 23, 2012 10:24 AM

28/6'1"/225 lbs

As rX in 38:02

My forearms are destroyed.

Comment #155 - Posted by: Ludo at November 23, 2012 11:07 AM

23/5'11/200

rX in 59:00

could not get a good grip on the farmer walk L hand

Comment #156 - Posted by: dominic toth at November 23, 2012 12:11 PM

Subbed 800m run for rowing

28:32

Comment #157 - Posted by: Paul Daniel at November 23, 2012 5:55 PM

42:51 Rx'd

Comment #158 - Posted by: Peter Nemr 31\M\5'6"\176# at November 24, 2012 4:03 AM

M/25/5'9"/167

Subbed 1000m run

40lb KBs

Lengths slightly off, 1/12th mile track laps. Always rounded for more distance than RXd.

53:04

Comment #159 - Posted by: lwoody at November 24, 2012 8:34 AM

M/25/5'9"/167

Subbed 1000m run
40lb KBs

Distances little longer, was estimating on 1/12th mile track

53:04

Comment #160 - Posted by: Lucas Woody at November 24, 2012 8:37 AM

Was in Kingsport for T-Giving
Chase the Turkey 5K
21:54

Comment #161 - Posted by: dyagg at November 24, 2012 1:21 PM

M/35/5'10/195

As Rx'ed 32:26

Hoooah Army Crossfit!!!

Comment #162 - Posted by: SFC AB at November 24, 2012 1:28 PM

25 lb db
Walked on treadmill

Comment #163 - Posted by: Sims at November 24, 2012 1:51 PM

35:31 w/ hydraulic rower (100 pulls)

Comment #164 - Posted by: Jetté 43/M/5'11"/175 at November 24, 2012 7:47 PM

RIP Weston

As rx'd 1:00:31 at JC

3 Laps around open room for 200 meters 3/4 lap for 50

Comment #165 - Posted by: cleveland at November 25, 2012 8:55 AM

45:32 @ work

Comment #166 - Posted by: jdisch at November 25, 2012 1:57 PM

43:50/43:27

Comment #167 - Posted by: will h at November 26, 2012 3:26 PM

can we add a 'like' button please

Comment #168 - Posted by: Jonesy Boy at November 27, 2012 10:23 AM

34:02 RX
Used kettlebells

Comment #169 - Posted by: Jonesy Boy at November 27, 2012 2:25 PM

49:26

Comment #170 - Posted by: nsb at November 27, 2012 7:37 PM

M/22/5'11"/181

52:39.2 RX'd

Guessing I should've ran on the farmer's carry since walking it was the most surprisingly difficult thing of the wod for me. Forearms hated me.

Comment #171 - Posted by: MilesForks at November 27, 2012 8:33 PM

m/33/5'11"/195
52:33
scale: 35# db's

Comment #172 - Posted by: sung at November 28, 2012 1:41 PM

39:30. Harder than I thought. Was planning on doing the farmers carry on treadmill - dumb idea. All of my rounds were about same pace +/- 20 seconds.

Comment #173 - Posted by: craig M/52/5'9/175 at November 28, 2012 2:41 PM

As rx'd, 45:27.

This was a bit of a grinder. Kept rows right around 4:00. Played around with damper a bit and tried 8, 10, and 6 with stroke rates anywhere from 26-28 down to 18-20 (!). The 6 with a higher stroke rate might have been the best...tough to say, they all kinda sucked. But farmer carry was definitely the worst - I probably would still be out there if I hadn't used hook grip. As it was, I broke the carry at 100m and 175m in all rounds. On the plus side, I now have a 100m oval course measured out in the back yard. Waiter walk was not too bad.

Comment #174 - Posted by: Mel 39/m/5'10"/175 at November 29, 2012 11:56 AM

scaled to 3 rounds and 400m run instead of row. walks were same

in-season = 1 round
Jason 4:29 (16) in-season
Amy 13:59 (8)
Blake 14:36 (25#)
Bubs 16:48 (16)
Alison 15:30 (12)
Connor 16:53 (12)
Aaron 16:29 (12#)
Mama V 16:09 (8)
KatieB 5:12 (12) in-season
Coach Kim 15:56 (20)
Sim 17:59 (16)
Mr. Murley 18:48 (16 farmers/25# waiters)
Jack 21:27 (20)
Wendy 13:20 (8) - 2 rounds
Heather 13:58 (8) - 2 rounds
Kyle 15:04 (12) - 2 rounds
Mrs. Carey 16:28 (12)
Mr. Carey 15:27 (16)

Comment #175 - Posted by: BFCC at November 29, 2012 5:41 PM

M/30/5'4
As req
40:38

Comment #176 - Posted by: Cliff at November 30, 2012 9:23 PM

m/39/5'9/175
CFWU-2. Superman. Burgener. DU.
57:04
Pace pretty consistent each round. Slight trot on last leg of farmer's carry. Look ahead, not down. Keep shoulders back. Need to get better grip on these so I don't have to put weight down so often. Slight trot on last round of water walks. These weren't bad.

Comment #177 - Posted by: jrm at December 2, 2012 6:59 PM

26:25
Had to cut it down to 3 rounds due to time constraints.

Comment #178 - Posted by: Sherwood M/24/5'11"/210 at December 3, 2012 8:59 PM

39:01 Rx
Had to break up farmer carries after 1st rd

Comment #179 - Posted by: fathertyme 34/m/6'/175# at December 5, 2012 11:02 AM

m/34/5'8"/170lb

39:50 as rx'd, tough one,

took about 4 minutes each row and then 3-4 minutes for carries and waiter walks, maybe should have gone faster on the row?

Comment #180 - Posted by: Adam Hamm at December 5, 2012 11:12 AM

M/47/5'10"/190lb
42.00 as rx'd

I hate the row. My worst bit of gym kit.

Comment #181 - Posted by: Chris Watson at December 7, 2012 1:59 PM

RIP

rx

52:32

m/41/5'8/240

Comment #182 - Posted by: phat boi at December 12, 2012 7:47 PM

Deceptively had workout. Thought the rows were going to be the deal breaker, but it was those damn farmer's carry that did me in lol

45:04 RX'd :D

Comment #183 - Posted by: Jason H. M/23/5'8"/151lbs at April 26, 2013 7:36 PM

Forum/post.php?tid= maillot de foot pas cher http://maillot-de-foot.ethicalbase.com/

Comment #184 - Posted by: maillot de foot pas cher at July 15, 2013 9:28 PM

CFWUx1
1:02:19

Comment #185 - Posted by: Doug at August 3, 2013 8:07 PM
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