April 23, 2013

Tuesday 130423

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.

JustinSchmalls_Hero_th.jpg

Enlarge image


U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


"To Know A Hero" with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 23, 2013 5:00 PM
Comments

I am not sure what 1.5 pood means And are the swing performed by swinging the kettlebell between the legs and up to face level or above the head?

Comment #1 - Posted by: Bill at April 22, 2013 5:19 PM

1 pood is 36 pounds. 1.5 pood would be 54 pounds. Swing American style (above the head). Check out the sidebar for exercise demos.

Also, there goes my streak of doing these Rx'd. It was nice while it lasted! I'll be subbing and scaling.

RIP Schmalls. Thanks for your service. Great video!

Comment #2 - Posted by: G at April 22, 2013 5:30 PM

Thank you CF for making Scmalls an official Hero WOD. Justin was such a kind soul and his wife is one of the most amazing people I have ever known. We here at OCF have hit this WOD a few times. Enjoy everyone and when you get to that second set of 50 burpees and you want to quit remember why you are doing it. Semper Fi!

Comment #3 - Posted by: Laura at April 22, 2013 5:45 PM

All is answered in FAQ and Exercises & Demos on the left sidebar.

Comment #4 - Posted by: JR at April 22, 2013 5:46 PM

For your sacrifice, this small token we perform. RIP brother!

Comment #5 - Posted by: Dan in Coatesville PA at April 22, 2013 5:55 PM

USA USA USA!!!!!
Boston Strong baby!

Comment #6 - Posted by: Ant at April 22, 2013 6:08 PM

This one will hurt bad. I already know it. RIP sergeant .

Comment #7 - Posted by: Cris at April 22, 2013 6:10 PM

Glad to see this workout up on the mainsite but wish we didnt have to lose a friend and warrior to do it! I'll go the extra round like you used to push me, Semper Fidelis Brother!

Comment #8 - Posted by: Tim Heff at April 22, 2013 6:15 PM

is the 800 meters a warm up? or part of the WOD? should I warm up prior to running the 800?

Comment #9 - Posted by: Jon M at April 22, 2013 6:16 PM

It's part of the wod.
I would stretch. ALOT!!!!!
RIP brother, this ones for you!

Comment #10 - Posted by: Danny cast at April 22, 2013 6:24 PM

Schmalls absolutely saved lives.
Thank you for your service--RIP

Comment #11 - Posted by: Mike Andridge at April 22, 2013 6:26 PM

EOMFD......rest in peace brother

Comment #12 - Posted by: BalogaEOD at April 22, 2013 6:35 PM

Semper Fi

Comment #13 - Posted by: maz at April 22, 2013 6:39 PM

Rest easy. Thank you.

Comment #14 - Posted by: Happy at April 22, 2013 6:51 PM

Is that 30 one leg squats per leg? or total?

Comment #15 - Posted by: Brennon at April 22, 2013 6:52 PM

Why in the citation does it say SSgt Schmalstieg, but in the video it shows a t-shirt that says GySgt Schmalstieg?

Comment #16 - Posted by: Jeff at April 22, 2013 6:56 PM

Semper Fi Marine!

Comment #17 - Posted by: Chesty at April 22, 2013 7:02 PM

I loved the "update" at the end of the video and agree with Ann...each time you talk about what pains your heart the most it helps you heal a little bit.

Tomorrow the 1st round will be for Justin and his sacrifice, the 2nd for Ann and her perseverance. My heart goes out to you, Ann, and I'll keep you and Justin in my prayers.

Schmalls!

Comment #18 - Posted by: NewbyBelle at April 22, 2013 7:21 PM

Where can I find some info on the one legged squats? I don't see anything about them in the exercise demos or FAQ's.

Comment #19 - Posted by: Chad at April 22, 2013 7:22 PM

Semper Fi, Marine!

Comment #20 - Posted by: Tyson Oldroyd at April 22, 2013 7:25 PM

30 one-legged squats total.

Comment #21 - Posted by: OCF at April 22, 2013 8:08 PM

Semper Fi. Your country is indebted to you.

Comment #22 - Posted by: Rocco at April 22, 2013 8:09 PM

Semper Fi Devil! Ooorah Bulk Fuel!

Comment #23 - Posted by: Cameron B at April 22, 2013 8:09 PM

One of the nicest people I ever met in Crossfit! He is deserving of having his own hero WOD!

Comment #24 - Posted by: Sheets at April 22, 2013 8:34 PM

It's very bittersweet to see this workout on the main site. I had the pleasure of meeting and hitting workouts with "Schmalls" back at my "mother box", Oceanside CrossFit. We were totally crushed when we heard of his death.

I have done this workout 3 or 4 times before, but tomorrow it will take on a little greater meaning knowing that CrossFitters around the world are also honoring a great man along with me.

Comment #25 - Posted by: Dan Hollingsworth at April 22, 2013 8:34 PM

M/30/180/72"

As RXd

43:12

God bless America.

From Bahrain,
Go Navy! Beat Army!

Comment #26 - Posted by: Kyle at April 22, 2013 8:41 PM

Gary and Ann - A beautiful tribute.

Comment #27 - Posted by: Jamie Mason at April 22, 2013 8:42 PM

100 Burpees means tomorrow will be a good day!

Comment #28 - Posted by: Maxime at April 22, 2013 8:46 PM

Good day it will be. Rest easy soldier.

Comment #29 - Posted by: JBR at April 22, 2013 8:51 PM

Im going to be doing this for him at the Semper Fit on base at MCRD San Diego tomorrow. Oorah brother... give him and his families one in your prayers tonight.

Comment #30 - Posted by: Robinson Goldman at April 22, 2013 8:53 PM

Need some advice, tore about three different parts of my hand up doing pull-ups, should i stop with the pull-ups for awhile or keep going. I would prefer not to wear gloves.
-Semper Fi-

Comment #31 - Posted by: Michael Hetrick at April 22, 2013 9:04 PM

Semper Fidelis brother.

Comment #32 - Posted by: Cougar at April 22, 2013 9:06 PM

Pretty new to this Crossfit. Super excited to start. Cannot wait to get off work !

Comment #33 - Posted by: Carlos at April 22, 2013 9:10 PM

God bless you and your family. Thank you for your amazing sacrifice Justin! You have so much love here eternally!

Comment #34 - Posted by: joanne robb at April 22, 2013 9:15 PM

RIP, brother.

Comment #35 - Posted by: Pat Sherwood at April 22, 2013 9:40 PM

Is it 30 one legged squats per leg twice, or 30 total twice?

Comment #36 - Posted by: Connor at April 22, 2013 9:41 PM

That video was one of the most powerful things I've seen in a while. It reminded me of so many of the things I love about CrossFit, and the community that goes with it. Thank you for sharing your story Ann, I'll be thinking of you when I'm pushing through this tomorrow.

Comment #37 - Posted by: Deidre at April 22, 2013 9:48 PM

Second workout of the day (did the 800m & wall balls earlier this morning). Had to sub and alter.

Did:

Run 800 meters
Then two rounds of:
50 Burpees
40 Squats
30 Box jumps, 24"
20 Kettlebell swings, 1.25 pood
10 push-ups
Then,
Run 800 meters

27:12.

Comment #38 - Posted by: G at April 22, 2013 9:58 PM

That video was so touching. Thanks CrossFit!

Comment #39 - Posted by: Zach m/27/5'9"/180 at April 22, 2013 10:16 PM

1.5 pood, weight. 53lbs/24kg.

Comment #40 - Posted by: Isaac at April 22, 2013 10:37 PM

RX'd 35:17

Comment #41 - Posted by: Miche at April 22, 2013 10:43 PM

Ann,
I have never met you before but after seeing this video I can tellthat you are such a sweet, strong, wonderful woman. I want you to know that I will be praying for you and that the Lord will continue to bless you and bring peace and full restoration to your life. Blessed are those who mourn for they will be comforted. God is good. Much love from Oklahoma.

Comment #42 - Posted by: Jon P at April 22, 2013 11:37 PM

That video moved me to tears.

Comment #43 - Posted by: Jordan at April 22, 2013 11:40 PM

22/M/6'2"/184lbs

800m run
2RFT:
50 Burpees
40 Pull Ups
30 Single Leg Squat onto 20' box
20 KB Swing 1.5 pood
10 HSPU
800m run.

31.29

Comment #44 - Posted by: JDLGB at April 22, 2013 11:56 PM

I am Ann's brother. On behalf of both our families, Thankyou to the CrossFit community. Justin wasn't just my brother-in-law, he was a brother in the Corps. Growing up, he was just a goofy kid with a crush on my sister. I was glad my little brother had such a good friend to run around with and to have his back even if he was just a skinny kid. Years later, he still looked like that skinny goofy kid, unless you saw him with his shirt off and knew that his profession was deadly serious. He is sorely missed by all, but especially by my sweet little sister.

As your sweat puddles the ground today, take a moment to say a prayer for them both, then get back to those burpees. Semper Fidelis Justin! We love and miss you.

Comment #45 - Posted by: John Schneider at April 23, 2013 12:36 AM

What a moving bio! Great WOD story! This is what makes CF so special...

Comment #46 - Posted by: Arnold at April 23, 2013 12:56 AM

42:08 min, but at least I've survived...

Comment #47 - Posted by: Daniel at April 23, 2013 1:30 AM

M/47/180

37:16

Comment #48 - Posted by: Cosmo at April 23, 2013 2:17 AM

Very inspirational video. We will always remember our fallen heroes from around the world.. CrossFit helps unite us in the process. A few of us in Scotland will be attacking this workout in memory of Justin.
God Bless

Comment #49 - Posted by: Damian at April 23, 2013 2:36 AM

800m on hilly block
50 burpees
40 pull ups
30 pistol squats
20 kb swing 24kg
10 pike hspu
800m

28:58

M/18yr/6ft6/95kg

Comment #50 - Posted by: Ryan W at April 23, 2013 3:03 AM

43 minutes and holy crap I almost threw up but atleast I did it!! That was the worst thing I've done so far :)

Comment #51 - Posted by: Daniel Kerr at April 23, 2013 3:19 AM

Another Gary Roberts film, all I can say is, one of the best docu film makers out there. Thanks again for bringing us these stories of people who should never be forgotten. I think I bit my tongue!

Comment #52 - Posted by: Rich at April 23, 2013 4:05 AM

Schmalls

Run 800m
Then two rounds of:
50 burpees
40 pull ups
30 one legged squats
20 kettlebell swings
10 handstand push ups
Then run 800m

AB: 39:00

Hooooah Army Crossfit!!!!

Comment #53 - Posted by: SFC AB at April 23, 2013 4:18 AM

42:23

As Rx'ed, except for faulty pod conversion math, so only 20kg kettlebells.

M43

Comment #54 - Posted by: JR at April 23, 2013 4:21 AM

Run 800m
Then two rounds of:
40 Burpees
30 Pull-ups
20 One-legged squats, assisted
10 Dumbbell swings, 55#
5 Handstand push-ups, 1 Abmat
Then run 800m

46:55

Comment #55 - Posted by: Joe Northside m/34/70"/210 at April 23, 2013 4:38 AM

30:47
1 round of the 50 40 30 20 10

Comment #56 - Posted by: Mike Vinson/M/45/5'8/212 at April 23, 2013 4:50 AM

First day.
48:10
I puked before my 2nd 800m run and then cramped during the run. I finished and put out for Schmalstieg.

22yo/69"/186lbs

Comment #57 - Posted by: Jake W. at April 23, 2013 5:05 AM

M/45/5'11"/200

800m run
50 squats
40 burpees
30 pull-ups
20 1.5 pood KBS
10 push-ups
400m run

19:44

Comment #58 - Posted by: nutfam at April 23, 2013 5:06 AM

Ex couch potato Gary Roberts did it again. These stories kind'a make you go HAM on a WOD.

Comment #59 - Posted by: Vladimir at April 23, 2013 5:09 AM

Here's to you Schmalls,, forever in your debt.

Rx'd 35:26

Comment #60 - Posted by: Eric Mc at April 23, 2013 5:22 AM

M/28/102kg/6'2"

Fran today PR 3:55.2
Had to share that with everyone lol .
Last time for fran was 5:34.5

Comment #61 - Posted by: Rich P at April 23, 2013 5:25 AM

Semper Fi Devil Dog. 44:36 Rxed. It was brutal i just tried to maintain my pace. I was an honor to read about you Thanks.

M/192/42/6'0

Comment #62 - Posted by: Bob at April 23, 2013 5:31 AM

44.40.
800m on treadmill
Substituted Shoulder press for handstands.
Cramp hit on 2nd 800m so had to walk the final 400m

Comment #63 - Posted by: Paul at April 23, 2013 5:33 AM

F/34/57kg/5'6"

Instead of pistols I did step ups, on to 24"box with 8kg KB each hand. And for KB Swing I used 16kg. Otherwise Rx.
35:05

Comment #64 - Posted by: T.N.S at April 23, 2013 5:34 AM

Graet Job on video Gary and Ann...
It was very touching and informative..
We have been trying to do a HERO WOD a month at our box... I think we will do this one very soon and I will have all athlete watch this together.
Thank you both for sharing all,
Brad McBride
Crossfit Baytown

Comment #65 - Posted by: Brad at April 23, 2013 5:41 AM

m/45/5'6"/140

55# db for kbs
38:26

Comment #66 - Posted by: duane at April 23, 2013 5:50 AM

R.I.P. 39:28 26/m/220/6 felt eternal

Comment #67 - Posted by: dieterb at April 23, 2013 5:53 AM

RIP, Sergeant and Semper Fi.

Beast of a WOD. 46 mins and hurting since.

Comment #68 - Posted by: Chris O/m/183 at April 23, 2013 6:17 AM

F/51/5'6/120
800 meters
Then 2 rounds
50 burpees
40 pull ups/2nd time 40 ring dips red band
30 squats
20 kb 1 pood
10 handstand push ups feet on 36 inch bench
800 meters
35:30

Comment #69 - Posted by: D.S. at April 23, 2013 6:28 AM

f/28y/167m/60kg

35:03 progression pistols on a 20' box, all the rest as Rx'd. Very slow run as have knee issues... :(
Hard but enjoyed sooo much!!!

Comment #70 - Posted by: bella at April 23, 2013 6:32 AM

41:24

Exhausted! Subbed inverted rows for pullups and assisted single leg squats with my other leg on the ground too :)

Comment #71 - Posted by: Nate88 at April 23, 2013 6:39 AM

m/25/5'7/#151

RX'd at 39:24

Comment #72 - Posted by: Mase at April 23, 2013 6:41 AM

M/26/5'10"/150lbs.

*With 10# Weighted Vest
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Jumping Squats (Mod for pistols)
20 Kettlebell swings, 60#
10 Handstand push-ups
Then,
Run 800 meters

Time: 30:31

Comment #73 - Posted by: Ty Genn at April 23, 2013 6:47 AM

f/30/5'9/135

28:02Rx (1.5pood kb)

RIP

Comment #74 - Posted by: GL11 at April 23, 2013 6:47 AM

41:49
Used 50# kb
18" steps
Rings
Otherwise as RX'd

Comment #75 - Posted by: M/36/5'11"/177 at April 23, 2013 7:12 AM

This is going to wreck me... I cant wait.

Comment #76 - Posted by: Rulon at April 23, 2013 7:16 AM

44:32 rx
Brutal

Comment #77 - Posted by: Johnh 44/205 at April 23, 2013 7:26 AM

28:33*

Had to cut the 2nd round in half because I had to go to work.

RIP Sgt, thank you for your sacrifice!

Comment #78 - Posted by: Baxter at April 23, 2013 7:47 AM

54:02

Comment #79 - Posted by: BW at April 23, 2013 7:53 AM

M/27/6'3"/220
Rxed minus hspus. 28:42

One badass wod!

Semper fi...

Comment #80 - Posted by: Lars at April 23, 2013 8:11 AM

29:38 rxd

Comment #81 - Posted by: Tadd Randolph at April 23, 2013 8:14 AM

Today is St George's Day. He was a Roman Soldier, born in the area of modern-day Turkey, who converted to Christianity and was persecuted because of his faith. He also killed a dragon! Today all those who serve, or have served, in the military should remember that St George is also the patron Saint of Soldiers.

So I am sure that it is no coincedence that there is a Hero WOD today. Whatever your particular Dragon is (Double-unders, Burpees, Muscle-ups, whatever) try and kill it today in honour of Staff Sergeant Justin E. Schmalstieg and all those who have gone before him.

God Bless St George. Now.... let's go slay some dragons!

Comment #82 - Posted by: Andy_Ciren at April 23, 2013 8:16 AM

M/20/6'2"/190

I managed a 41:20 min...the 1st burpees after the run were death!!!! But Im happy for my team, it was the first time for some of them and they all managed to do it in the mid 40's...proud of you guys

Comment #83 - Posted by: Liam at April 23, 2013 8:28 AM

as rx'd with runs on the treadmill at 2% incline
squats on a 16" box
21:10

should have done 70# swings. RIP Schmalls. Thank you for your service and my heart goes out to your family.

Comment #84 - Posted by: Bells at April 23, 2013 8:30 AM

27:10 running is gettin easier!! Whoop whoop!! Did mine for you Justin E. Schmalstieg!! Me almost have the same initials! Jim Zachary Sale! Thanks for your service! Sorry for families loss. Stay strong and push on! Thanks again!

Comment #85 - Posted by: Jim at April 23, 2013 8:55 AM

From one Marine to another, Semper Fi Devil Dog

27:52

m/25/168cm/80kg

Comment #86 - Posted by: D Weston at April 23, 2013 8:59 AM

From one Marine to another Semper Fi, Devil Dog !

27:52

m/25/80kg/168cm

Comment #87 - Posted by: D Weston at April 23, 2013 9:00 AM

M/41/5'11"/207

For time:
Run 800m.
Then 3 rounds of
25 burpees.
20 beginner pullups.
16 assisted one-legged squats.
10 kettlebell swings #1.5 pood.
5 bridged hspu(knees on 20" box).
Then run 400 m.

30:40

Comment #88 - Posted by: Jose-Luis Morales at April 23, 2013 9:03 AM


Rest in peace, Sergeant.

Comment #89 - Posted by: Jose-Luis Morales at April 23, 2013 9:04 AM

F/33/60kg
As RX 28:11
RIP

Comment #90 - Posted by: HBomb at April 23, 2013 9:10 AM

Fair winds and following seas Sergeant.

Comment #91 - Posted by: bingo at April 23, 2013 9:21 AM

36/m/67"/168lbs

26:43, sub'd 30x2 abmat situps for 30x2 one legged squats. Otherwise as rx'd.

Comment #92 - Posted by: Carl H. at April 23, 2013 9:29 AM

M/25/170/5'9"

Substituted
TRX assisted pistols
1 pood for 1.5
Knees on bench HSPU

34:53

Great wod

Comment #93 - Posted by: TVis at April 23, 2013 9:34 AM

M/28/5'7"/165

800m Run
One Round
800m Run

25:15. Awesome WOD.

Comment #94 - Posted by: RCH at April 23, 2013 9:35 AM

M/38/5'10"/170
39:26
RIP

I started to watch the video, very touching. I look forward to seeing the rest later today.

Comment #95 - Posted by: Joe Alexander at April 23, 2013 9:43 AM

RIP Staff Sergeant Schmalstieg.

32:56

Runs: 3:26, 3:56
Burpees: sets of 10
Pull-ups: pattern of 10 strict, 10 butterfly, 10 gym. kip, etc.
OLS unbroken
KB unbroken
HSPU unbroken, strict, full-ROM

Comment #96 - Posted by: Bill M. m/48/5'3"/135 at April 23, 2013 9:46 AM


29:20

Mods - 40 Pullups - did 20 pullups / 20 weighted situps
30 OLS - 30 squats

Still a KILLER!!!

Comment #97 - Posted by: Energizer Bunny at April 23, 2013 9:54 AM

25 deg. F and snow in Denver.
Subbed and modded and I'm whooped.

1000M row
2rft
50 burpies
40 ring rows
30 box jumps 16"
20 American KB swings 55lb
10 pike push-ups
Then,
1000M row

56:28

Thank you for your service and sacrifice.
RIP.

Comment #98 - Posted by: JWG at April 23, 2013 10:00 AM

M/31/205/5'11"

28:44 as rx'd

Comment #99 - Posted by: Tony b at April 23, 2013 10:00 AM

RIP Staff Sergeant Justin E. Schmalstieg

All our best to Ann, and Justin's family.

Very touching video tribute by Gary Roberts.

Carole and Kevin

Comment #100 - Posted by: Kevin C. (M/54/5'11"/175) at April 23, 2013 10:00 AM

Incredible time Bill M.

Wow!

Comment #101 - Posted by: Kevin C. (M/54/5'11"/175) at April 23, 2013 10:03 AM

Kevin C. -- thanks! And just so you know, I'm still impressed by your epic Jackie PR from the other day...

Comment #102 - Posted by: Bill M. m/48/5'3"/135 at April 23, 2013 10:16 AM

Justin gave up his tomorrow for others today! Please honor this great American by working your butt off and putting everything you have into this WOD! The first round is hard, the second is when you have to really dig deep! Just remember why you are doing this....All gave some, some gave all!

Comment #103 - Posted by: Sean G at April 23, 2013 10:19 AM

M/24/5'10"/175

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats (used hand supports for balance)
20 Kettlebell swings, 55# db
10 Handstand push-ups
Run 800 meters

29:45

Comment #104 - Posted by: T. Swihart at April 23, 2013 10:20 AM

Day 358
M/46/6'0"/195
As RX'd - 49:07
Gassed.

Comment #105 - Posted by: fargingbastige at April 23, 2013 10:23 AM

M/32/5'8"/185

This was a great workout - RIP Staff Sergeant Schmalstieg, thank you for your service and sacrifice. Thoughts and prayers with your family!

45:55, mostly rx'd but used rack for balance at bottom of pistols. Finished the first round and it definitely took a ton of willpower to start the next burpee!! Great work and great video, thanks for sharing!

Comment #106 - Posted by: Chris Luka at April 23, 2013 10:37 AM

28:13
I accidentally ran an extra 800M because I miss read the instructions.

Comment #107 - Posted by: JTJ M/29/160 at April 23, 2013 10:41 AM

M/23/186cm/81kg

RX

34:18

Comment #108 - Posted by: Louis Berry (South Africa) at April 23, 2013 10:41 AM

1:02:40 as rXed

Comment #109 - Posted by: Zach m/27/5'9"/180 at April 23, 2013 10:45 AM

M/53/6'3"/165

42:48 with 40# kettlebell swings and 40# db shoulder press subbed for hand stand pushups.

Semper Fi Gunny. Semper Fi.
You will not be forgotten.

Ann, John, Deborah, and John - you're all in my prayers.

Comment #110 - Posted by: MajorDad at April 23, 2013 10:58 AM

RIP Sergeant Schmalstieg
45:23

Comment #111 - Posted by: Dave at April 23, 2013 10:59 AM

45:23

Comment #112 - Posted by: Dave at April 23, 2013 11:00 AM

RX'd 43:40

Comment #113 - Posted by: Barbara F/39/135 at April 23, 2013 11:03 AM

42:13. What a beautiful story. What a beautiful film. What a beautiful lady. Thank you.

Comment #114 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 23, 2013 11:28 AM

M/5'7"/36/180

39:12min of pain,the least I could do for Schmalls.

Light spring rain. Ran the 800m to and from the field with a 45lb back pack which I later used as a KB. Pistols and HSPU were scaled on the bleachers. In all, this WOD took me back to the glory days when I was on selection for the SF.
Hit it hard, take the pain, and keep moving forward, the only way to survive.

Comment #115 - Posted by: Vladimir at April 23, 2013 11:34 AM

To the Schmalstieg family, I am very sorry for your loss.

M/44/185

As rx'd:

38:40

More better faster

Comment #116 - Posted by: Marty at April 23, 2013 11:37 AM

45/m/176cm/74kg

Sub'd 800m rows for runs

27:24

800m row: 3:10
rd1: 50-40-30-20-6/4
rd2: 20/18/12-30/10-20/10-20-5/3/2
800m row 3:20

Very happy with fluent butterfly pull-ups today.

Comment #117 - Posted by: Memuc at April 23, 2013 11:41 AM

48:12 with jump squats for OLS

Never been where my body went today.

Comment #118 - Posted by: K King at April 23, 2013 11:47 AM

42:07. Pistol squats supported by holding on to a resistance band. Run substituted by 4:00 intense knee raise rope skipping.

Comment #119 - Posted by: Mart at April 23, 2013 11:51 AM

27:30

Comment #120 - Posted by: Fred m/38/176/75 at April 23, 2013 11:56 AM

40'00"60. Subbed one-legged squats with air squats. Thanks Schmalls.

Comment #121 - Posted by: Vic at April 23, 2013 12:06 PM

29:40

Comment #122 - Posted by: Nicholas (M/28/5'10"/175) at April 23, 2013 12:11 PM

41:27 Rx'd
RIP brother

Comment #123 - Posted by: Patrick Marcellais at April 23, 2013 12:12 PM

m/27/74/1.74

34:36.34

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats (assistido)
20 Kettlebell swings, 1.5 pood (10kg)
10 Handstand push-ups
Then,
Run 800 meters

Comment #124 - Posted by: nego at April 23, 2013 12:15 PM

Thank you Schmalls, and countless other EOD specialists who put their lives on the line to mitigate risks for patrols, both mounted and dismounted, through numerous tours in OIF and OEF.

In your honor:

34:30 Rx'd

800's on cross-country course behind barn on a beautiful upstate NY day, for which we are grateful!

Comment #125 - Posted by: james.patrick [M/51/66"/135] at April 23, 2013 12:20 PM

Filter! :(

Comment #126 - Posted by: james.patrick [M/51/66"/135] at April 23, 2013 12:21 PM

19:54 Rx'd

Comment #127 - Posted by: Joel Pitney at April 23, 2013 12:25 PM

29:41 as Rx'd
My prayers are with the family- especially his wife, Ann. God bless you all.

Comment #128 - Posted by: Jetté 43/M/5'11"/175 at April 23, 2013 12:27 PM

28/m/171#/5'8"

24.35min

RIP Sergeant.

Comment #129 - Posted by: Ritchie at April 23, 2013 12:37 PM

33/f/148#/5'9"

48 mins

Run 800 meters - check
Then two rounds of:
50 Burpees - did 70 total, subbed 30 squat jumps
40 Pull-ups - assisted
30 One-legged squats- check
20 Kettlebell swings, 1.5 pood (10kg) - 30lb dumbbell, check
10 Handstand push-ups - modified, legs on bench, check
Then,
Run 800 meters - check

Comment #130 - Posted by: Sarah at April 23, 2013 12:46 PM

As Rx

32:31

M/168#/6'/39yrs

Comment #131 - Posted by: britishfireman1 at April 23, 2013 12:50 PM

Cant Wait To Do This Hero WOD !! This One Is For You Brother !

Comment #132 - Posted by: Patrick at April 23, 2013 12:59 PM

After 10, 8, 5, 3, 1 Cleans

As Rx- 34:53

Comment #133 - Posted by: TylerW at April 23, 2013 1:02 PM

no changes... 38:36 fml that was brutal!

Comment #134 - Posted by: Dan at April 23, 2013 1:11 PM

RIP Brother.

Comment #135 - Posted by: Don Clarkson at April 23, 2013 1:13 PM

Kept Schmalls and Ann on my mind, and said a lot of prayers for them and for me to get through it.

Scaled...
23:13
1st 800 m
2 RFT of
25 burpees
20 pull ups (w/ bands)
16 total single leg squats (8/leg)
10 kb swings (just 20#, all I had at home)
5 wall walks
2nd 800

Godspeed Schmalls & peace to you, Ann and family

Comment #136 - Posted by: NewbyBelle at April 23, 2013 1:34 PM

27:30
(squats of a bench and touch a heel)
(HSPU with toes against the wall?...never tried them before).....
and then back to my room trying not to vomit!!

Comment #137 - Posted by: Nathan at April 23, 2013 1:35 PM

32:45

Chinup bar was between two rings so swung a bit.
Kettlebell was 50lbs

Comment #138 - Posted by: James M/30/5'7"/155 at April 23, 2013 1:41 PM

M/33/190/5'11"

27:14 rx

Comment #139 - Posted by: Jfish at April 23, 2013 1:42 PM

WOD:130422
23:22 Rx'd

Followed By,

"Schmalls"
51:51 (HSPU Scaled to 1 ABAMT)

Comment #140 - Posted by: CRF/M/29/6'0/218 at April 23, 2013 1:43 PM

Wow!! Ouch!! But had a blast😃 m/37/190 33:45

Comment #141 - Posted by: Antoinne at April 23, 2013 2:08 PM

M/20/180/6'0

36:00

Was a beast, loved it apart from the 800m runs!

Did the khalipa/stack lunch time workout this morning
Time: 9:38

Comment #142 - Posted by: Adam at April 23, 2013 2:29 PM

26:16 Rx+ (I scaled the swings up to 2Pood. The original workout was written this way). Handstand push-ups kicked my butt today.

R.I.P. "Schmalls", I thought about you every step of the way.

Comment #143 - Posted by: Dan Hollingsworth at April 23, 2013 2:31 PM

m/43/164

34:16 as rx'd

RIP - and thank you

Comment #144 - Posted by: Seth H. at April 23, 2013 2:37 PM

32:04

Comment #145 - Posted by: Jeff at April 23, 2013 2:37 PM

Hero WOD's hit home for us. R.I.P We will sweat for any HERO.
Bane(M/24/195/5'10) RX 31:11
JRO (M/21/165/5'6) RX 32:24
The Determinator (F/17/135/5'4) Scaled 32:43
LAP (F/23/138/5'3) RX 41:47
The Loader (M/23/185/5'10) RX 45:00
The Flem (M/21/185/5'10) RX 49:30
The Batman (M/24/245/6'4) Scaled(Pistols only) 81:35

Comment #146 - Posted by: Rich Worcester at April 23, 2013 2:49 PM

42:51 Rx.
It was an honor to do this WOD for a true hero who paid the ultimate sacrifice. The video was amazing to watch; much heartfelt emotions for Ann & Justin's family, and the athletes at Oceanside CF.

Comment #147 - Posted by: Lorne Chui at April 23, 2013 2:50 PM

As rxd 26:16. Tough one. RIP Sir.

Comment #148 - Posted by: Kurt/39/190 at April 23, 2013 2:51 PM

Back squats 315lbs, front squats 225lbs, OHS 95lbs
(5x5 each)

Then 1 round for time
800m
50 burpees
40 pull-ups
30 1leg squats
20 kettle bells 1.5pood
10 HSPUs
800m
22:56

M/194lbs/6ft/33

Comment #149 - Posted by: Nick at April 23, 2013 2:56 PM

Hero WOD's really hit home for us. R.I.P. We'll sweat for any HERO!
Bane- (M/24/195/5'10) RX 31:11
JRO- (M/21/165/5'6) RX 32:24
The Determinator- (F/17/135/5'4) Scaled 32:43
LAP- (F/23/138/5'3) RX 41:47
The Loader- (M/23/185/5'10) RX 45:00
The Flem- (M/21/185/5'10) RX 49:30
The Batman- (M/24/245/6'4) Scaled(pistols only) 81:35

Comment #150 - Posted by: Rich Worcester at April 23, 2013 2:58 PM

36:56 rx RIP brother. Touching video. Great job crossfit

Comment #151 - Posted by: jack m/31/5'11/165 at April 23, 2013 2:59 PM

29:45

Comment #152 - Posted by: mlt at April 23, 2013 3:07 PM

M/37/5'7"/160

35:55 as RX'd

Comment #153 - Posted by: MattG at April 23, 2013 3:37 PM

warm up

brandx buttercup (modified)
600 m run
1 rnd:
30 burpees
25 pullups (assisted)
20 squats
15 kettle swings, 10#
10 pullups
14:31

Comment #154 - Posted by: esparza87 at April 23, 2013 3:40 PM

57 min, had to take a couple drink breaks

Comment #155 - Posted by: brandon at April 23, 2013 3:41 PM

M/36/5'4"/143lbs
As RX'd
24:46

Comment #156 - Posted by: Matt Burritt at April 23, 2013 3:41 PM

M/36/5'4"/143lbs
As RX'd
24:46

Comment #157 - Posted by: Matt Burritt at April 23, 2013 3:42 PM

800 M Run
Then
2 Rounds
50 Burpees
40 Squats
30 Kettles
20 PullUps
10 PushUps
Then
800 M Run
29:28
Great Workout

Comment #158 - Posted by: dyagg at April 23, 2013 3:43 PM

800 M run
Then
2 Rounds
50 Burpees
40 Squats
30 Kettles
20 PullUps
10 Incline PushUps
Then
800 M run
29:28
Good Workout

Comment #159 - Posted by: dyagg at April 23, 2013 3:45 PM

"Schmalls"

Subbed 150 tuck jumps for 800m run
Subbed dumbell swing(22.3kg, 49#) for kettle bell swing

150 tuck jumps
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 dumbell swings, 49#(22.3kg)
10 Handstand push-ups
Then,
150 tuck jumps

33:30

Comment #160 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 23, 2013 3:55 PM

MOD - travel WOD / limited facilities

800 meter row
50 burpees
20 strict pull ups
30 squats
20 dumb bell swings (45lb)
10 HSPU
800 meter row

100 sit ups

M/52/193lb

Comment #161 - Posted by: Mazz at April 23, 2013 4:09 PM

31:04

Comment #162 - Posted by: patchkey at April 23, 2013 4:11 PM

M/33/146/5'9"
37:39
Handstands no push up
Otherwise as Rx'd
Absolutely brutal! Burpees ain't no joke!

Comment #163 - Posted by: Nate at April 23, 2013 4:13 PM

43/m/183
as rx'd

31:52

rnd 1 15:18
rnd 2 16:34

Comment #164 - Posted by: JackM at April 23, 2013 4:16 PM

HARD
Me 38'06"
Ricardo (Feijão) 37'38"
Raquel (Japa) 37'30"
Rest in piece soldier and God bless and confort your family.

Comment #165 - Posted by: Eduardo P Junqueira at April 23, 2013 4:18 PM

F/43/177/5'10"

Schmalls

800m run
1st round as Rx'd (1.5 pood, HSPU'S to an abmat)
2nd round: band assist pullups, 60 air squats, 1pood kb, pushups
800m run

44:59

Whew!

I hate scaling a hero wod cause what's joint/muscle soreness compared to the sacrifice Sgt Schmalstieg made.

Rip Sir

Comment #166 - Posted by: JuliePlatt at April 23, 2013 4:19 PM

"Schmalls" really hits back!!

M/21/6'/220

I ran 5k

then did the WOD as Rx'd
I accidently stopped my watch at 2:36 so it had to be during the first round of burpees

My assumption is that it probably took 20-30 min,
however it's pretty hard to tell how much time has passed when I get that gassed.

Comment #167 - Posted by: R.I.P. Milton Friedman at April 23, 2013 4:27 PM

M/44/5'6"/150

Warm up: Stretch, row 500m

Scaled:
Run 600m
Then 2 rounds
30 Burpees
25 pull ups (assisted)
20 1 legged squats (10/side)
15 35lb barbell swings
5 HSPUs
Then Run 600m

Time: 25:30

Comment #168 - Posted by: RobV at April 23, 2013 4:29 PM

M/21/5'6"/168lbs

28:45 as rx'd

Comment #169 - Posted by: Patrick Leonard at April 23, 2013 4:29 PM

M/21/5'6"/168lbs

28:45 as rx'd

Comment #170 - Posted by: Patrick Leonard at April 23, 2013 4:29 PM

45:08 as prescribed, except assisted pull ups. No room for kipping in my basement. 2nd round of burpees and the last run were tough. But I finished!

Comment #171 - Posted by: Roto at April 23, 2013 4:33 PM

F/21/5'8"/150

800m
two rounds
50 burpees
40 45# pushpress
30 assisted squats
20 kb
10 declined pushup
then 800m

31:00

Comment #172 - Posted by: Justine at April 23, 2013 4:40 PM

week two of cross Fit. Had to do negative's on pull-ups.. everything else was good... first Hero WOD Time: 38:33

Comment #173 - Posted by: cole at April 23, 2013 4:42 PM

I felt like I was going to throw up during this workout!!

subbed 50lb KB, and ran on treadmill at 1% incline

41:07

Comment #174 - Posted by: Saam at April 23, 2013 4:51 PM

Semper Fi Brother. Guard the streets of Heaven well.
Had to sub at work:
500m row for runs
cut the burpees and pullups in half each round, and subbed 115lb shoulder press for hspu, couldn't go upside down today.
23:11

Comment #175 - Posted by: ScottMacArthur at April 23, 2013 5:03 PM

40:55, 45lb kb, didn't have a 1.5 pood, forearms crushed.

Comment #176 - Posted by: Dan at April 23, 2013 5:05 PM

M/31/195/6'3"
Subbed the kettlebell with dumbbell
Horrible at pull ups
25 min

Comment #177 - Posted by: Bill at April 23, 2013 5:14 PM

30 pistols with hand on wall
20 .75 pood kettlebell swings
10 pike pushups
rest as rx'd

45:43

Comment #178 - Posted by: DLong (M/37/5'10"/185) at April 23, 2013 5:29 PM

F/42/127/5'9"

43:25

Comment #179 - Posted by: Trina at April 23, 2013 5:32 PM

Praus

33 min 26 sec

Comment #180 - Posted by: Praus at April 23, 2013 6:00 PM

Structural firefighter, still... evolving in my cross fit form....46.59.9 OOOH RAH GUNNY, Good job to those kick ash times posted above... I strive to be there...and I will be some day....for now... I sweat....

Comment #181 - Posted by: Jason Myer at April 23, 2013 6:02 PM

Oh yeah forgot 35, M 210 lbs 6'00"

Comment #182 - Posted by: Jason Myer at April 23, 2013 6:03 PM

F/43/177/5'10"

Schmalls

800m run
1st round as Rx'd (1.5 pood, HSPU'S to an abmat)
2nd round: band assist pullups, 60 air squats, 1pood kb, pushups
800m run

44:59

Whew!

I hate scaling a hero wod cause what's joint/muscle soreness compared to the sacrifice Sgt Schmalstieg made.

Rip Sir

Comment #183 - Posted by: JuliePlatt at April 23, 2013 6:07 PM

RIP
Brother

Comment #184 - Posted by: Pete In Sun City at April 23, 2013 6:11 PM

2013-04-23: Sub 15 rnds: 200m run/5burps/4C2B's/6 squats/4kb's-2pood/1hspu@43:38 (2:28-3:15)

Comment #185 - Posted by: gs at April 23, 2013 6:18 PM

43:29. Had to scale squats and still doing HSPU'S with 2 mats under my head, but wanted to contribute and honor thr fallen soldier!

Comment #186 - Posted by: Joe at April 23, 2013 6:25 PM

As rx'd
32:24
RIP Srgt J Schmalstieg

Comment #187 - Posted by: sebastian 44/178/6'2" at April 23, 2013 6:33 PM

$5:36 assisted OLS's. RIP Marine and God bless your family.

Comment #188 - Posted by: Rowan M/48/5'5"/154 at April 23, 2013 6:38 PM

it was an honor to do this wod, round one for Justin and round 2 for Anne.
kelley 33:28 banded pistols,all else rx
ethan 28:15 banded pistols, box hspu
molly 31:50 inverted row, banded pistols,box hspu
cale 31:25 banded pistols

Comment #189 - Posted by: kelley f/47/5'3"/135 at April 23, 2013 6:40 PM

M/21/200/5'11"

34:28, subbed air squats for pistols.

Comment #190 - Posted by: cgregg at April 23, 2013 6:57 PM

35:00 rxd

Thank you for your service and sacrifice.
Fair winds and following seas sergeant.

Comment #191 - Posted by: hollyhog at April 23, 2013 7:07 PM

M / 20 / 5' 10" / 195 LBS

36:10 as RX'D

Rest In Peace Schmalls.

Comment #192 - Posted by: KDF at April 23, 2013 7:08 PM

36:05
assisted one-legged squats
assisted HSPU

Mind over matter

Comment #193 - Posted by: ramsey at April 23, 2013 7:29 PM

52:47 as rx'd

Comment #194 - Posted by: Assel at April 23, 2013 7:30 PM

46:00
jumping pullups (a 10 inch head of the bar)
one legged squat (sitting on chair 30cm)
hspu (hands to a meter from the wall inverted position)

Comment #195 - Posted by: lucio1928/184cm/96kg/41 at April 23, 2013 7:31 PM

RX'D

24:41

Great WOD for an outstanding Marine.

Comment #196 - Posted by: m/20/5'11''/170 lbs at April 23, 2013 7:32 PM

subbed HSPU with heel on bar
subbed band assisted pistols

41 minutes

RIP

Comment #197 - Posted by: ScooteR at April 23, 2013 7:38 PM

Run .50 mi. then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 44#
10 Handstand push-ups
then, run .50 mi.
9808=32:38
9607=33:15

Comment #198 - Posted by: scfd1_9607 at April 23, 2013 7:44 PM

Brutal, and deservedly so. We are better for Schmalls' life and sacrifice, and condolences and prayers to Ann, John, Deborah, and brother John.

32:51
800m run
2 rounds of:
50 burpees
40 ring rows
60 squats
20 kb swing (44#)
10 wall-facing HSPU
800m run

To #58/Jake W and #64/Paul, congratulations and thanks for finishing the WOD...regardless of time, that's the right mentality for a hero WOD.

Comment #199 - Posted by: Jim R. M/50/5'8"/160 at April 23, 2013 7:53 PM

Subbed run for 4 min jump rope hell of a work out but a small price to pay.

Comment #200 - Posted by: Ryan Rankin at April 23, 2013 7:59 PM

I sincerely thank Crossfit and Gary Roberts for posting this video in honor of Justin. Ann is my daughter, and I'm extremely proud of her. Justin was more than a "son-in-law", he was someone who I loved, admired and enjoyed being with. We were all so happy when he and Ann married and he became an official son. I thank the Crossfit community for being there for Ann and for all the support and friendships she has received. Thanks to everyone who makes the sacrifice of doing this hero wod in Justin's honor.

Comment #201 - Posted by: Margie Schneider at April 23, 2013 8:08 PM

41

RIP

Comment #202 - Posted by: Erick at April 23, 2013 8:12 PM

FPC Oakdale 33/M/5 9"/200
800M Run
1 RND (Ill read the directions better next time)
50 Burpees
40 Pullups
30 1 leg squats
20 KB swings
10 Handstand pushups
800M Run

16:00

Comment #203 - Posted by: NTS at April 23, 2013 8:25 PM

M/31/185/5,8

34:58 rx'd

Comment #204 - Posted by: david at April 23, 2013 8:31 PM

M/23/5'11"/185

34:02.8 RX'd

Solid wod.

Comment #205 - Posted by: MilesForks at April 23, 2013 8:34 PM

26:55
with 55lb DB swings for KBs
assisted pistols, used a small box as a safety.

Comment #206 - Posted by: MAGNUS M/27/5'8/160 at April 23, 2013 8:39 PM

23:00
only did one round
feet on bar on smith machine for hspu

Comment #207 - Posted by: Matthew m/32/6'2"/175 at April 23, 2013 8:41 PM

34:30 rx (used a 20" box at the bottom of the one legged squats)

Comment #208 - Posted by: Matt m/30/165/5'9 at April 23, 2013 8:44 PM

M/5'9"/185/25

It was an honor to feel some pain for this hero.

800m run
2rounds
50 burpees
40 pull ups
30 onelegsquats (holding resistance band)
20 60lb KB swings
10 pike push ups
Then 800m run

Time: 29:03

Comment #209 - Posted by: CGT at April 23, 2013 8:51 PM

M/5'9"/185/25

It was an honor to feel some pain for this hero.

800m run
2rounds
50 burpees
40 pull ups
30 onelegsquats (holding resistance band)
20 60lb KB swings
10 pike push ups
Then 800m run

Time: 29:03

Comment #210 - Posted by: CGT at April 23, 2013 8:52 PM

RIP Justin

37:15 Rx

Comment #211 - Posted by: BPemberton at April 23, 2013 9:01 PM

F/5'4"/116/23

800m run
2 rounds:
50 burpees
40 band-assisted pull ups
30 one-legged squats
20 kettlebell swings, 1 pood
5 wall walk-ups
800m run

Time: ~33:00
Coming back from a broken wrist at the beginning of the year.
RIP Schmalls, and thank you and your family for your sacrifices.

Comment #212 - Posted by: CapnSam at April 23, 2013 9:15 PM

M/24/5'7"/151

RX'D but instead of 1.5 pood I did 70lbs dumbbell.

28:43

Glad I did this one, thanks Justin for sacrificing for all of us here back home

Comment #213 - Posted by: Carlos at April 23, 2013 9:25 PM

26:12 as rx'd

Comment #214 - Posted by: phill 37°21'41"N 118°23'43"W at April 23, 2013 9:30 PM

M/26/162

31:00 as RX'd

Comment #215 - Posted by: Cooper at April 23, 2013 9:40 PM

M/26/162
31 as RX'd

Comment #216 - Posted by: Cooper at April 23, 2013 9:40 PM

Fairly new at this. Scaled the workout some.
800 m run:
2x
30 burpees
20 pull-ups
15 OLS
10 kb swings at 50#
5 handstand push-ups
Run 800 m
Time: 23:00

Comment #217 - Posted by: Noah at April 23, 2013 9:49 PM

My first day of CrossFit was at CF Laguna Beach 8-13-08. It was Ann's first day there, though she had CF'ed previously in Pittaburgh. We became friends. That Christmas I hosted a party for our box. I then met Justin and after after everyone had left he and Ann had stayed behind. They are the young couple any parent would be proud of. Needless to say, they are what makes this a great country. Justin, thank you for your service and may you Rest In Peace. Ann, may you find and have Peace in your heart. I need to come down to OCF. I can now do a pull up. God Bless. Ron Gellis

Comment #218 - Posted by: Ron at April 23, 2013 10:02 PM

Semper Fi, Marine. God bless you and your family.

42:13

Comment #219 - Posted by: Chris Seeger at April 23, 2013 10:23 PM

as rx'd 47:27. i must be one of the slowest on here. This was brutal.

Comment #220 - Posted by: dan at April 24, 2013 12:04 AM

34.24 RXD. Crossfit 6330!!

Comment #221 - Posted by: will at April 24, 2013 12:36 AM

37:48

Scaled one-legged squats to regular squats
Scaled HSPUs to push-ups with feet on 50cm tall bench

Comment #222 - Posted by: Brett (24/M/188cm/77kg) at April 24, 2013 1:07 AM

RIP Soldier, may your wife and family take solace for having known someone like you. Thank you for the opportunity to honour him.
34:27
No KB Sub'd 1.5 pood for 25kg dumbbell.
@ #85 Bells you're monster!

Comment #223 - Posted by: JBR M/37/5'9"/168# at April 24, 2013 1:34 AM

M/34/5'7"/197lbs.

34:32 as Rx'd

So painfully good!!

COP DPC-A, Afghanistan!

Comment #224 - Posted by: Kris at April 24, 2013 1:37 AM

Semper fi
29:37
Subbed air squats for pistols
60# kb
HSPU need work

Comment #225 - Posted by: ART/M/44/5'5"/150 at April 24, 2013 2:37 AM

As Rx'd 40:20
Comment 16 : staff sargent = E6 = Gunnery sargent or gunny
Thanks for your service Schmalls Ann god bless you

Comment #226 - Posted by: Keith at April 24, 2013 3:06 AM

37:20

Comment #227 - Posted by: Rui Rodrigues at April 24, 2013 3:55 AM

40:37

2nd round has assistance on one legged squats, pull-ups, and HSPU's.

Comment #228 - Posted by: Marty at April 24, 2013 4:30 AM

34:30.

Pistols were as Rxd but to a below crease bench; no assist. HSPUs were the critcal vulnerability.

Semper Fidelis Marine.

Comment #229 - Posted by: Xman at April 24, 2013 4:51 AM

m/27y/181cm/86kg - 45 min rx'd

Comment #230 - Posted by: Vincent13 at April 24, 2013 5:00 AM

Fair winds and following seas on your journey warrior!

Comment #231 - Posted by: apolloswabbie at April 24, 2013 6:10 AM

M/30/5'9"/204

40:17 rx'd

Comment #232 - Posted by: Boggs at April 24, 2013 6:32 AM

800 metre run
2 rounds
50 push-ups
40 pull-ups
30 single leg box squats (each leg)
20 straight leg sit-ups
10 hspu
800 metre run/ walk /crawl
35:44
RIP

Comment #233 - Posted by: Lee doran at April 24, 2013 6:44 AM

M/5'9"/190/28

It was an honor to feel some pain for this hero. Everytime I tought it was getting to hard, I told myself that I would much rather suffer through this then doing what this hero was doing over in Afghanistan/Iraq. I understand completly how hard and stressfull his job was, as myself I was over in theater not too long ago.
RIP Brother!

800m run
2rounds
50 burpees
40 pull ups
30 onelegsquats (holding resistance band)
20 KB swings
10 Hand stand push ups
Then 800m run

Time: 33:13

Comment #234 - Posted by: Vinny at April 24, 2013 7:24 AM

@#16 and #217
He was a Staff Sergeant ( SSgt E6) when he was killed.
He was posthumously promoted to Gunnery Sergeant (GySgt E7).

Please take these bits of education in the spirit they're intended...
Marines aren't soldiers. Soldiers serve in the Army.
Marines don't refer to staff noncommissioned officers (SNCOs E6 - E9) as "Sergeant." That's an Army thing.
We use the full rank and informally "Gunny" for GySgts.

Semper Fi!

Comment #235 - Posted by: MajorDad at April 24, 2013 7:24 AM

M/49/5'8"/213

40:07
As RX'd - 55# KB

Brock M/13/5'7"/120
44:21 RX'd except scaled KB 25# and 60 air squats instead of single leg squats.

RIP Sergeant Schmalstieg and God bless you and your family for the ultimate sacrifice.

Comment #236 - Posted by: Mike/UT at April 24, 2013 8:37 AM

To Ann, and all of Justins family. I am sorry for your loss! I humbly admire the sacrifices that all of you have made. I am thankful for the all those who serve to protect.
I cannot wait to do this wod!!
To Crossfit, what a touching piece and I echo the other comments as to the way that stories and situations like this set this community apart from a "gym".
And finally I couldn't help but think of this as I watched the grace Ann, and Justins family exhibited.
But those who hope in the Lord Will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31

Comment #237 - Posted by: Cliff at April 24, 2013 8:44 AM

42:12 Rxd
This WOD was a killer. The 2nd round of burpees were murder but after breaking them into groups of 10 it became doable. As a former Iraqi Freedom I understand the sacrifice it takes to go downrange. Godspeed to all the soldier still surving in theater

Comment #238 - Posted by: Phresherdanu at April 24, 2013 9:11 AM

42:12 Rxd
This WOD was a killer. The 2nd round of burpees were murder but after breaking them into groups of 10 it became doable. As a former Iraqi Freedom I understand the sacrifice it takes to go downrange. Godspeed to all the soldier still surving in theater

Comment #239 - Posted by: Phresherdanu at April 24, 2013 9:13 AM

age 27, 6'1'', 188lbs

45min as RX'd
... I did 30 single leg squats "EACH" leg though... Not sure if that was more than I was suppose to???

I saw a comment earlier on it, but someone asked for more clarification and there was no response....

Would someone tell me if you are suppose to do 30 single leg squats "EACH LEG" or "15" EACH LEG???? Thanks

Comment #240 - Posted by: Kevin Connors at April 24, 2013 9:19 AM

29/5'8/165 lbs

800 meters
50 burpees
40 wall balls
60 air sqauts
20 KB swings
10 hand stand push ups
X 2
cash out
800 meter run

43 min

Comment #241 - Posted by: cody sorells at April 24, 2013 9:41 AM

I do not live near a Crossfit affiliate, and so I do WODs as best I can on my own. I pulled this up yesterday, and was intimidated by it. I thought about switching to another WOD. But I did do it. It was painful and difficult, and I questioned whether or not I could finish (I certainly had to scale it, but it delivered the pain regardless). Then today I saw this video, which brought me to tears. I am so honored to have worked out for your beloved husband. We do not understand the sacrifice of these soldiers and their families, but in some small way we can pay our respects. My thoughts and prayers are with the wife and family of this hero.

Comment #242 - Posted by: Laura at April 24, 2013 9:50 AM

40# KB swings, everything else Rx'd.

40:30

Comment #243 - Posted by: Alex M/22/6'0"/181 at April 24, 2013 9:56 AM

53:45

Comment #244 - Posted by: myles456 at April 24, 2013 10:06 AM

Scaled to:

Run 800 meters on elliptical
Then two rounds of:
50 Burpees
40 Pull-ups
30 GHD sit ups
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups, with feet on Smith bar
Then,
Run 800 meters on elliptical

31:47

Comment #245 - Posted by: Kevin C. (M/54/5'11"/175) at April 24, 2013 10:08 AM

31:42 rxd

Comment #246 - Posted by: Dylan Fyfe/M/39/6'/176 at April 24, 2013 10:17 AM

39:11 not the best, but got it done.

Comment #247 - Posted by: Heidi Stewart at April 24, 2013 11:13 AM

800m run
50 Burpees - broken into sets of 10 (probably too much rest inbetween sets!)
40 Pull Ups - assisted w/ a band
30 Alternating Pistols
20 KB Swings - Overhead; 35lbs
10 HSPU's feet up against a cage
800m run, which was really more like a jog
I only finished the run because it is a Hero WOD!

40:20

Comment #248 - Posted by: Grace at April 24, 2013 11:51 AM

30:05 rx'd

Comment #249 - Posted by: Chris at April 24, 2013 12:13 PM

Modified to:

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 air squats
20 Kettlebell swings, 1.0 pood
10 Handstand push-ups, with feet on Smith machine bar
Then,
Run 800 meters

33:51

Comment #250 - Posted by: Carole (F/54/5'6"/135) at April 24, 2013 12:23 PM

Thank you so much to everyone for your very kind comments and for honoring my husband. I am actually in Rome right now - on the honeymoon that we did not get a chance to take - I did not know when they would post the WOD, so this was a great surprise and perfect timing. Luckily, I was able to do Schmalls with the group at Crossfit Villa Albani (wonderful people)


#230 - it was 30 total ...15 each leg - I'm sorry for the confusion

and yes, Justin was posthumously promoted to Gunnery Sargent ...I'm sorry for the confusion with that as well.

BTW #83 - I noticed the same thing :)

Thank you again to everyone.

Comment #251 - Posted by: ann schmalls at April 24, 2013 12:27 PM

20:16
50# KB swings

Comment #252 - Posted by: Tim P. at April 24, 2013 12:48 PM

27:05 rxd

Comment #253 - Posted by: Jake Kiddoo at April 24, 2013 1:56 PM

Only had time for the 2 rounds. As rx'd: 26:56

Thank you Justin for your service and thank you Ann for sharing your husband and your journey of grief with us.

Major props to the film crew for putting together such a masterpiece of film. You captured the heart and emotion of the story in a powerful, elegant way.

Comment #254 - Posted by: Roady at April 24, 2013 2:20 PM

m/43/5'8"/180

run 800m
2 rounds
50 burpee
40 pull up
30 pistol assisted
20 40# kb swing
10 HSPU
run 800m

39:47

Comment #255 - Posted by: Mike Andridge at April 24, 2013 2:32 PM

27/f/120
48:17:9

scaled kb to 20lb kb & assisted hspu

When you get through the first round suck it up and do it again... an amazing workout and story. Thank you for your service Schmalls and thank you Ann for sharing your story and his with the world. This is one of those workouts where it feels truly incredible to finish bc it feels like it's never going to end when you're doing it. To know you're a part of a community suffering towards the same goals is the spirit of CF. Motivation at its finest.

Comment #256 - Posted by: Adrienne at April 24, 2013 3:09 PM

@kevin #230, it is 15 each leg

Comment #257 - Posted by: gary at April 24, 2013 3:09 PM

m/42/6'3"/298
First time doing a hero workout
subbed
inverted rows for pull ups
step ups for pistols
pike push ups for HSPU
61:22
God Bless Schmalls

Comment #258 - Posted by: Kevin at April 24, 2013 3:24 PM

m/42/6'3"/298
First time doing a hero workout
subbed
inverted rows for pull ups
step ups for pistols
pike push ups for HSPU
61:22
God Bless Schmalls

Comment #259 - Posted by: Kevin at April 24, 2013 3:24 PM

M/36/5'11"/270

assisted pull ups
modified HSPU

59:11

Comment #260 - Posted by: Bryan R at April 24, 2013 3:29 PM

As Rx

32:31

M/168#/6'/39yrs

Comment #261 - Posted by: britishfireman1 at April 24, 2013 3:35 PM

Miss you Justin...RIP soldier

Comment #262 - Posted by: Robbie Schulz at April 24, 2013 4:50 PM

30:04

Comment #263 - Posted by: Tod 43/5'10/200 at April 24, 2013 5:33 PM

35:05 as RX'd

Comment #264 - Posted by: 07054 M/31/220 at April 24, 2013 6:25 PM

29:25

Comment #265 - Posted by: Mavrick at April 24, 2013 6:28 PM

35 mins rx

Comment #266 - Posted by: Mitch rouse at April 24, 2013 6:29 PM

35:15, pistols asistidos

Comment #267 - Posted by: Agustin Depasquali at April 24, 2013 6:43 PM

Row 2km
Then
50 Burpees
40 Back extensions
30 Pull-ups
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Row 2km

Knee is screwed - no squats or running

Comment #268 - Posted by: DPL at April 24, 2013 6:44 PM

Forgot the time - 32:30

Comment #269 - Posted by: DPL at April 24, 2013 6:45 PM

Fair Winds Guns...

Comment #270 - Posted by: Noel at April 24, 2013 7:25 PM

31:49 - subbed 1k row for 800m run. RIP.

Comment #271 - Posted by: Kyle Bisceglie, M, 46, 5'10", 180 at April 24, 2013 8:22 PM

That was a great workout except for a neighbour lady who decided to take 9 dogs for a walk and non of them on leashes. I ended up in emergency and now am on antibiotics for a week. I finished the workout when I got home but I substituted a few things, pushups in stead of burpies, I dropped the one legged squats and then road my bike.

Great workout

Paul T

Comment #272 - Posted by: Paul at April 24, 2013 8:32 PM

37:50

Comment #273 - Posted by: Andrew at April 24, 2013 9:03 PM

33:33 as Rx'd +

900m runs ... Around the block
Great WOD

Comment #274 - Posted by: Ballelli M/40/5'11/170 at April 25, 2013 4:11 AM

29:47. Had to do inverted rows for pull ups, so upped the kb swings to 2 POOD i/o 1.5. THe burpees sucked and the last run was tough....much slowewr than first run.

Comment #275 - Posted by: John at April 25, 2013 4:31 AM

only did 1 round first post. Guilt got to me and did full workout later that night 34:53 with 70# swings

Comment #276 - Posted by: Bells at April 25, 2013 5:37 AM

M/32/165/69"

34:23

That was humbling.

Comment #277 - Posted by: Ryan at April 25, 2013 11:02 AM

M/18/5'10''/170
26:51

Comment #278 - Posted by: Chris Weizeorick at April 25, 2013 11:14 AM

M/51/205/6'1"
39:23 Burpees must be awfully good for you, cause they kill me. Had to do incline pushups instead of hand stands. Thanks for your service Schmalls. God bless your family.

Comment #279 - Posted by: joe at April 25, 2013 11:28 AM

27:09 rxd

Comment #280 - Posted by: Sam at April 25, 2013 11:57 AM

41:07

First run on street second on treadmill as I had to watch the kids

Assisted 1 leg squats and pike press for handstand pushups

Comment #281 - Posted by: Pond m/33/195#/74 at April 25, 2013 1:28 PM

38/m/174
Rx 35:13

Comment #282 - Posted by: ffkwill at April 25, 2013 3:25 PM

only one rd of the movements, otherwise rx
23:45 m/29/5'9/160
cambrige wi

Comment #283 - Posted by: m clems at April 25, 2013 3:56 PM

32:04

Comment #284 - Posted by: Jeff at April 25, 2013 4:56 PM

26:32 RXd m/41/5'9/170

Comment #285 - Posted by: Mattenem at April 25, 2013 5:28 PM

M/35/6'3"/200

39:41

RIP

Comment #286 - Posted by: Ben S at April 25, 2013 8:03 PM

F/42/5'6"/140

scaled and modified:

Half Schmalls

400m run
2 rounds of:
25 Burpees
20 Pull-ups
15 2-legged air squats
10 KBS, 1 pood
5 band-assist HSPU, head to AbMat
then,
400m run

19:16

Comment #287 - Posted by: mom to five at April 26, 2013 4:26 AM

43:17 rx'd
Rest in Peace brother.

Comment #288 - Posted by: Dan M/27/230/6'3" at April 26, 2013 8:30 AM

49/67"/220

30:00

Run 800 meters
50 Burpees
40 Pull-ups
30 One-legged squats – did on 1.5ft platform.
20 Kettlebell swings, 1.5 pood
5 Handstands – no push ups.
Run 800 meters

Comment #289 - Posted by: kala at April 26, 2013 10:05 AM

38:38 rx'd. killer.

Comment #290 - Posted by: Josh M/20/5'6"/189 at April 26, 2013 12:01 PM

As rx'd, 28:31.

I started this one nice and easy, so I was pleased to finish sub-30. Did burpees 21-15-9-5 both times. Pull-ups 25-10-5 / 15-10-10-5. Slow and steady thru the pistols, with a short break after every 10. Broke the 2nd set of swings 10-10, b/c doing the first set unbroken seemed to gas me a bit. Unbroken HSPUs. First round of work was about 10 minutes; second round about 11 minutes. Runs were both around 3:40 - relaxed pace, making sure there was no funny business with the foot. But it felt good the whole way - going to test it on Sunday playing basketball, touch wood.

Happy Hero Friday! (72 of 102)

Comment #291 - Posted by: Mel 40/m/5'10"/175 at April 26, 2013 12:11 PM

As rx 36:44 m/37/175/5'9 thank you

Comment #292 - Posted by: Craig hicks at April 26, 2013 9:00 PM

M/26/5'10/178

40:17

Comment #293 - Posted by: Földi Bálint at April 27, 2013 1:51 AM

M/34/190/5'8

35:23 AsRX

Comment #294 - Posted by: Northcup at April 27, 2013 10:08 AM

M/35/5'5"/150lbs

30 mins, but realized only did 1 round of each.

Comment #295 - Posted by: M at April 27, 2013 3:45 PM

39.36

Comment #296 - Posted by: jonNYC 44/175/5'11" xfit since 6/08 at April 27, 2013 6:31 PM

M/24/6'2/195/4+months XP

~49:00 RX'd

My gym doesn't have a high enough pull-up bar to get full extension of the legs and a proper kip, so I had to grind each of the pull-ups out from close to a dead hang!

I'm so desperate for a nicer pull-up area, that I'd be willing to pay my gym to install it.

Burpee's and pull-up's (see above) slowed me down, blazed through everything else.

Comment #297 - Posted by: AJX at April 27, 2013 9:35 PM

Rx 20:06
Brutally Awesome !!!!!
800 meter run is just cruel.

Comment #298 - Posted by: Randy H M/46/5-10ish/174 at April 28, 2013 8:03 AM

M/39/6'0"/173

37:01

RIP

Comment #299 - Posted by: Dan S. at April 28, 2013 12:09 PM

M/19/5'7"/165

35:01

Comment #300 - Posted by: Matthew Christensen at April 28, 2013 1:45 PM

Run 800M

2 Rounds of:
50 Burpees
40 Pull-ups
30 Step-ups
20 #35 KB Swings
10 Incline Push-ups

Run 800M

Time 52:06 (workouts like these use to be easier when I weighed 20lbs less)

Comment #301 - Posted by: Jon at April 29, 2013 9:00 AM

Completed on Sat
Push ups with feet on bench

32:40

Laura f/50/5'7/155

Comment #302 - Posted by: power-girl at April 29, 2013 12:25 PM

m/43/5'10"/185#

as rxd 31:44

Comment #303 - Posted by: Matt Orton at April 29, 2013 2:38 PM

46 minutes. Wrecked me. Really felt it the day after, was just so tired.

did assisted pistols and hspus

Comment #304 - Posted by: Matt J at April 30, 2013 6:29 AM

Looks like a nice guy, what a waste :(

Comment #305 - Posted by: paul at April 30, 2013 9:06 AM

M/33/5'7"/168
RX 33:51

Comment #306 - Posted by: Mark S. at May 1, 2013 3:58 AM

Jeff @ 2.0
C2B pull ups
27:02

Comment #307 - Posted by: Jeff & Charity @ CF Snohomish at May 1, 2013 8:29 AM

Did this one today! Loved it! But it did kick my tail :)
Finished in 1 hour

Comment #308 - Posted by: Ashley Davis at May 1, 2013 10:24 AM

Did this one today! Loved it! But it did kick my tail :)
Finished in 1 hour

Comment #309 - Posted by: Ashley Davis at May 1, 2013 11:24 AM

I was at 7th Engineer Support Battalion with this hero!

Comment #310 - Posted by: Dwaine at May 1, 2013 5:58 PM

I was at 7th Engineer Support Battalion with this hero!

Comment #311 - Posted by: Dwaine at May 1, 2013 5:58 PM

I was at 7th Engineer Support Battalion with this hero!

Comment #312 - Posted by: Dwaine at May 1, 2013 5:59 PM

32:29

Comment #313 - Posted by: MikeyPaul at May 1, 2013 6:52 PM

Rxd 39:33, respect to you and your family my fellow EOD brother... CRABS OVER CASTLES!!

Comment #314 - Posted by: Wilcox at May 2, 2013 11:55 AM

Good workout right up my alley. Burpees and pull-ups ate up a big chunk of my time, shoulders were on fire!!

27:00 flat RX'd :DDD

Comment #315 - Posted by: Jason H. M/23/5'8"/149lbs at May 3, 2013 8:49 AM

27:34

RIP

Comment #316 - Posted by: Kevin: M/41/195/6' at May 3, 2013 2:22 PM

~54:00

Pistol squats and HSPUs killed the time, but excellent workout.

Comment #317 - Posted by: Chris at May 4, 2013 2:25 PM

46:32 as rx'd.

Tough wod.

RIP.

Comment #318 - Posted by: Ronnieboy M/50/5'9"/185 at May 6, 2013 5:23 PM

52.20

Comment #319 - Posted by: nakko at May 7, 2013 4:26 AM

@ CF Change
pistols to med ball

35:18

Comment #320 - Posted by: Ferb 185# at May 7, 2013 4:56 AM

All I have is a 45lb. kettlebell but it will be an honor to feel some pain for a fallen brother and hero. Semper Fi.

Comment #321 - Posted by: Scrapper155 at May 7, 2013 7:39 AM

Scaled Kettlebell swings to 40lbs

Scaled second round to 40-30-20-10-5

43:45

Comment #322 - Posted by: Antonio at May 10, 2013 11:22 AM

34:48 Rx'd

Comment #323 - Posted by: vic* at May 10, 2013 6:19 PM

20:45

1 round instead of 2 @ 1 pood

Comment #324 - Posted by: SF at May 12, 2013 1:42 PM

52/m/196

Scaled 135# pp for HSPU. 50:06

God Speed young man.

Comment #325 - Posted by: denob at May 13, 2013 1:55 PM

34:51 as rx'd

Used two 25 lb plates instead of a kettlebell. Ran the 800 meters on a trail and estimated the distance. Crazy intense WOD and glad just to say that I finished!

M/28/5'11''/195

Comment #326 - Posted by: Kent at May 13, 2013 4:08 PM

40'59"

Comment #327 - Posted by: RAD at May 13, 2013 5:04 PM

E33; 19 1 round

Comment #328 - Posted by: Patrick Anderson at May 15, 2013 6:07 AM

RIP Sir

runs on treadmill
neutral grip jumping pu
60 squats instead of 30 pistols
hspu with toes on smith machine
accidentally did 1 round instead of 2

31:17

m/42/5'8/240

Comment #329 - Posted by: phat boi at May 17, 2013 12:52 AM

From Geri and Bill Richardson at Superior Athletic Performance Centre in Thunder Bay, Ontario, Canada - We honour U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg with this formidable challenge. We joined fellow passionate box-mates in a half an hour of unwavering effort to commemorate this hero's efforts, character and life.

Comment #330 - Posted by: Geri and Bill Richardson at May 17, 2013 5:33 PM

22:14 RX'd

This was a rough one!

M/42/140lbs/5'7"

Comment #331 - Posted by: Greg at May 24, 2013 7:23 AM

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
38:35
Ran on Tredmill

Comment #332 - Posted by: Brian A. at October 9, 2013 11:19 AM

43:42 28.12.13 sub 1k row for each 800m run

Comment #333 - Posted by: zenoperegrinus at December 28, 2013 8:39 AM

CFWUx1
34:06

Comment #334 - Posted by: Doug at January 24, 2014 1:52 PM
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