June 26, 2013

Wednesday 130626

"Bruck"

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

Post time to comments.

DC3NathanBruckenthal_Hero_TH.jpg

Enlarge image

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Posted by Pukie at June 26, 2013 5:00 PM
Comments

Go Bruck!!!

Comment #1 - Posted by: Murphinator - M/ 5'10"/ 185lbs at June 25, 2013 5:08 PM

RIP Brother.

Comment #2 - Posted by: Drew at June 25, 2013 5:12 PM

http://www.arlingtoncemetery.net/nbbruckenthal.htm (w/f safe) if you don't have time to read his story, see pictures at bottom

Comment #3 - Posted by: RichK at June 25, 2013 5:21 PM

This one's for you brother!

Comment #4 - Posted by: Alex M at June 25, 2013 5:58 PM

Hooyah Nate. We will never forget.

Comment #5 - Posted by: Bobby at June 25, 2013 6:23 PM

Is this push jerks? Or spilt jerks?

Comment #6 - Posted by: CBrown at June 25, 2013 6:47 PM

Just wanted to say thanks to RickK for the link. Absolutely awestruck by the selfishness of Bruck and my sadness of his wife and his daughter Harper whom he never met and must be ~9 years old now.

Thanks CF for the reminder of what men and women around the world put on the line everyday so I can workout in my garage under the veil of freedom they provide.

Comment #7 - Posted by: cbs at June 25, 2013 7:05 PM

@CBrown #5. Jerk it. Type isn't specified so it is up to you. Most will do push because it's quicker, assuming they can handle the weight.

Comment #8 - Posted by: Gavin at June 25, 2013 7:33 PM

what is rx for ladies

Comment #9 - Posted by: Shawna Wilson at June 25, 2013 7:43 PM

#6 you did mean "SelfLESSness", right? Thanks to Bruck and his family for their sacrifices.

Comment #10 - Posted by: JCT M 35 6'0" 196 at June 25, 2013 7:45 PM

@shawna #8, main site no longer gives a women's weight for the daily wods. Every WOD is scalable regardless of gender. Scale it for yourself depending on your abilities and goals.

Comment #11 - Posted by: Gavin at June 25, 2013 8:09 PM

Dam, not only is Nathan super tough looking, but he's from my hometown!!! R.I.P. Nathan. I'll hit this one hard!!

Comment #12 - Posted by: Scott DeTore at June 25, 2013 8:21 PM

Shawna,

Gavin is right. Do what you feel comfortable with. However, Rx women's weights tend to be 70% of the men's Rx. So figure on 130# and 95#.

Comment #13 - Posted by: Tim at June 25, 2013 8:43 PM

Thank you for your service. RIP.

Comment #14 - Posted by: Ron Gellis at June 25, 2013 9:18 PM

28:42.

Had to scale this or I wouldn't have been able to do the volume. Changing the bumpers took maybe 3 minutes of time as well.

Four rounds for time of:
Run 400 meters
155 pound Back squat, 24 reps
95 pound Jerk, 24 reps

Comment #15 - Posted by: Gavin at June 25, 2013 9:46 PM

This one is for you brave soldier, but can we please stop acting like we need to invade other countries to have freedom?
Its possible to honor him without acting like the Iraq war wasnt a huge mistake.

Comment #16 - Posted by: Kenneth Eriksen at June 25, 2013 10:06 PM

Doing this for you and the 1 million innocent Iraqi live's aswell.

Comment #17 - Posted by: Kenneth Babcock at June 25, 2013 10:31 PM

i got the chills the hole workout. r.i.p sir

Comment #18 - Posted by: Tyler at June 25, 2013 11:16 PM

Shawna, go to "start here" on the left side of main site and click on "brand x." It has all the scalings daily under "Crossfit WOD"; women and men

Comment #19 - Posted by: Murphinator M/39/185/5'10" at June 26, 2013 2:36 AM

M/47/180

35:23

Comment #20 - Posted by: Cosmo at June 26, 2013 2:48 AM

M/40/6'3"/111
16.41
3 rounds
500 mtr row
10 80lb Squat
10 70lb Jerk

Comment #21 - Posted by: bretty72 at June 26, 2013 3:04 AM

“Bruck”

Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
115 pound Jerk, 24 reps

32:45.0

Comment #22 - Posted by: Murphinator M/39/185/5'10" at June 26, 2013 3:30 AM

M/45/5'11"/200

3 rounds

400m run
10 135# back squats
10 95# jerks

13:17

Comment #23 - Posted by: nutfam at June 26, 2013 4:10 AM

3 raunds
400 mt. Run.
155 paund squad 24 rep.
115 paund jerk 20 rep.
24.31

Comment #24 - Posted by: sinan yetkin at June 26, 2013 4:19 AM

3 raunds
400 mt. Run.
155 paund squad 24 rep.
115 paund jerk 20 rep.
24.31

Comment #25 - Posted by: sinan yetkin at June 26, 2013 4:19 AM

37 min Rx'd

Comment #26 - Posted by: Vincent (m/28y/83kg/181cm) at June 26, 2013 4:25 AM

M/184/31
34 Minutes
3 Rounds
Rx

Thank you Bruckenthal

Comment #27 - Posted by: Newmann at June 26, 2013 4:31 AM

F/36/5'3"/120

3 rounds
400m run
75# squat x 24
65# jerk x24

49:41

Comment #28 - Posted by: Sarah V at June 26, 2013 4:43 AM

Four rounds for time of:
Run 400 meters
135 pound Back squat, 24 reps
95 pound Jerk, 24 reps

42:50

Comment #29 - Posted by: Joe Northside m/34/70"/200 at June 26, 2013 4:43 AM

Rx'd
Amazing workout, I feel strong with the medium weight high volume WODs
43.22mins

Comment #30 - Posted by: JordanNZ at June 26, 2013 4:44 AM

Time 1h 05m at a 115 degrees weather rx'd

Comment #31 - Posted by: Yamil J Cruznavarro at June 26, 2013 4:45 AM

Might aswell add stats since alota people do, in reference to me ^^^^^
(Male/20/95kg/177cm/14%BF/Caucasian)

Comment #32 - Posted by: JordanNZ at June 26, 2013 4:46 AM

Godspeed

Comment #33 - Posted by: Neal at June 26, 2013 4:58 AM

Will try my best to honor this WOD

Comment #34 - Posted by: Leonardo at June 26, 2013 5:25 AM

Had to scale it down
4 rounds on time
400m run
132lbs backsquat
88lbs jerk
25:42 min

Nice wod

Comment #35 - Posted by: Phil b at June 26, 2013 5:26 AM

M/34/5'10"/185

4 x 400M
4 x 24 185lb squats
4 x 10 135lb jerks

19:08

Comment #36 - Posted by: Teo at June 26, 2013 5:41 AM

32:20 as Rx'd

Comment #37 - Posted by: Tyler Scott at June 26, 2013 5:44 AM

Godspeed, Bruck. The watch has been passed. May you rest in peace.

Comment #38 - Posted by: jonneek(USCG ret.) at June 26, 2013 6:27 AM

Set myself a time limit of 45 minutes.

Was able to finish all 4 rounds (scaled wt) in 42:20.

m/48/5'9"/162

Comment #39 - Posted by: Roger in Phx at June 26, 2013 6:35 AM

M/25/177/5'10"
This was tough I had to keep telling myself I could finish!
I used the rx'd weight and rounds.
Round One
400 meter run - 1.15
Back squats - 24 unbroken
Split jerks - 2 sets of 16 - 8
Round Two
400 meter run - 1.15
Back squats - 2 sets of 18 - 6
Split jerks - 4 sets of 6
Round Three
400 meter run - 1.15
Back squats - 2 sets of 12-12
Split jerks - 6 sets of 4
Round Four
400 meter run - 1.15
Back squats - 4 sets of 6
Split jerks - 4 sets of 6 - 6 - 8 - 4

Time: 43:21

Comment #40 - Posted by: JoeyT Rochester at June 26, 2013 6:38 AM

1:03:20

Comment #41 - Posted by: BW at June 26, 2013 6:42 AM

4 rounds, scaled to The Pack:
400m run
15x back squats (135#)
15x jerks (comb. of split and push) (95#)

32:11

I hate scaling the rep count on hero WODs, but just too long for a weekday morning.

Godspeed to Bruck's family as we all honor him today.

Comment #42 - Posted by: Jim R. M/50/5'8"/160 at June 26, 2013 6:47 AM

F/51/5'6/120
Misread the wod thought it said 3 rounds
29:03
Pack weight 95/65

Comment #43 - Posted by: D.S. at June 26, 2013 7:01 AM

F/51/5'6/120
Just wanted to add only did 3 rounds butI did do the 24 reps must have been half asleep when I read it

Comment #44 - Posted by: D.S. at June 26, 2013 7:16 AM

M/30/5'9/185

This was a good'er, felt a little pukey.

As Rx'd

32:57.7

1st round did it in 6:13, tailed off after that.

Like to try it again when I'm feeling 100%.

RIP Bruck

Comment #45 - Posted by: Winch at June 26, 2013 7:18 AM

Fair winds and following seas on your journey warrior!

Comment #46 - Posted by: apolloswabbie at June 26, 2013 7:44 AM

33:56, pack, subbed 500 m row w/ 135 lb BS and 30 lb DB for Jerk (1 bar and can't run)

Comment #47 - Posted by: RussA at June 26, 2013 8:28 AM

28:29 rx'd

Comment #48 - Posted by: LMev at June 26, 2013 8:37 AM

4 x rounds

400m run
60kg back squat 24 reps
40kg jerk 24 reps

18.21

RIP.

Comment #49 - Posted by: paul coleman at June 26, 2013 8:46 AM

4 x rounds

400m run

60kg back squat

40kg jerk

18.21

RIP

Comment #50 - Posted by: paul coleman at June 26, 2013 8:48 AM

4 rounds of:
400 M
135lb Back Squat x24
HSPUs x 24

Time: 34:23
Shoulder is still not 100%, so I went for the HSPUs instead of the Jerks.

Comment #51 - Posted by: MAGNUS 27/5'8"/160 at June 26, 2013 8:59 AM

@ Comment #9 - Posted by: Shawna Wilson at June 25, 2013 7:43 PM what is rx for ladies

Mouse over the Start Here link in the left - go to brandx scaled workout and click on the folder named Crossfit WOD - all of the scales are there for both men and women.

Comment #52 - Posted by: Laurel at June 26, 2013 9:08 AM

M/16/5'11"/150lb

4 rounds for time
400 m run
95 pounds back squat x 24
62 pounds jerk x 24

time: 31:22

Comment #53 - Posted by: Korczyk at June 26, 2013 9:17 AM

M/25/172cm/77kg

29:02... This WOD was no joke. I'm glad I was able to honor his service through my pain and sweat.

Semper Fidelis

Comment #54 - Posted by: D Weston at June 26, 2013 9:21 AM

34:52 , 3 rounds, squat: 70kg, jerk 50kg

Comment #55 - Posted by: Agustin Depasquali at June 26, 2013 9:28 AM

M/31/5'6"/150

W/Ux3
15 Pull ups
15 Ring Dips
15 Squats
30 Sit Ups
5 HSPU

WOD
Run 400m
155# Back Squats x 24
115# Jerks x 24

44:50

Comment #56 - Posted by: IanJ at June 26, 2013 9:34 AM

14 of 30 finished!

40 minutes
135 squat, 95 push press

Did this with my friend until he had to go to work, then just me and my dog. Thought about community today and how important it is. I have always felt like Crossfit really understands the value of community. Jesus said the body of people was made to be dependent on one another. I find myself reevaluating how authentic I am in various communities. I have always thought, I was pretty real, but I think God has another level of authenticity to explore. I am excited about that. Hope you all find yourself in healthy communities. God Bless.

Comment #57 - Posted by: Rob Hole M/45/5'10"/180 at June 26, 2013 9:34 AM

37:00
did 400s on the beach and included recovery time
no barbell at hotel
25# db each hand for squats
20# db each hand for jerks
almost puked

BONUS: saw the Navy Seals running along the beach in front of me. I love vacation.

Comment #58 - Posted by: Glorybelle (F/44/5'5/134) at June 26, 2013 9:58 AM

M/27/6'3"/218

R1) 400m run, 185 BS unbroken, 135 Jerk 10,8,6
R2) 400m run, 185 BS 18,6, 135 Jerk 10,8,6
R3) 400m run, 185 BS 16,8, 115 Jerk 12,12
R4) 400m run, 185 BS unbroken, 115 Jerk 12,12

Time: 61 minutes

This one will test your grit!

Comment #59 - Posted by: Sam24 at June 26, 2013 10:01 AM

Modified/scaled to:

Four rounds for time of:
Row 500 meters
95 pound Jerk, 24 reps

21:06 (no squats)

Thanks RichK for the link to Bruck's story. All my best to the Bruckenthal family.

Comment #60 - Posted by: Kevin C. (M/54/5'11"/180) at June 26, 2013 10:05 AM

34:30 as rx'd. RIP.

Comment #61 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at June 26, 2013 10:06 AM

RIP Petty Officer Third Class Nathan B. Bruckenthal

Four rounds for time of:
Run 400 meters, on elliptical
Air squats, 24 reps
45# pound Jerk, 24 reps

15:54

Comment #62 - Posted by: Carole (F/54/5'6"/135) at June 26, 2013 10:24 AM

Scaled to:
400 running with stroller;)
65# back squat
55# jerk
38:37
(7 weeks post c-section...like starting all over again)

Comment #63 - Posted by: Cvmitch at June 26, 2013 10:29 AM

M 42/185/6'0"
95# jerks and back sqauts.
26.44.

Comment #64 - Posted by: Mike at June 26, 2013 10:32 AM

“Bruck”
Scaled/modified/broken as follows:
4 RFT of:
Run 400M (as RX’d)
185# Back Squat x 24 reps (as RX’d)
135# Jerk x 24 reps (scaled to 115#)
Time – 34:12

Broken:
1) Squat: 10-10-4
Jerk: 8-8-8
2) Squat: 10-10-4
Jerk: 10-8-6
3) Squat: 12-12
Jerk: 8-8-8
4) Squat: 10-10-4
Jerk: 8-8-8

Comment #65 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at June 26, 2013 10:58 AM

M/32/5'8"/233

sub'd 135# back squat and 80# push press

29:59

Comment #66 - Posted by: rvt1443 at June 26, 2013 11:24 AM

Usually I try to avoid Heros WODs as I am quite new in crossfit. At the beginning I thought that this WOD will be moderate as there will be only 3 exercises…. I was so wrong.. it took me and thee my friends 1 hour and 27 minutes to finish. I was to proud to scale it. Just I divided 24 to 8-8-8. Probably the biggest challenge was altitude – 2300 meters, so it was very easy to go out of breath. Suunto hart rate monitor showed 1047 kcal burned. I don’t know if this amount is usual for crossfit :)) Conclusion.. I will continue with the Heros WODs. Just.. Interesting.. how will I feel tomorrow? ;)

Comment #67 - Posted by: Robert at June 26, 2013 11:32 AM

125# Back squat and Jerk, everything else Rx'd

35:55

Comment #68 - Posted by: Alex M/23/6'0"/181 at June 26, 2013 11:45 AM

@ #67 Robert: tomorrow will be rough, but you'll get through the WOD. The next day should be rest day - take full advantage of it and get ready for the next work day.

Comment #69 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at June 26, 2013 11:49 AM

Godspeed, Bruck. Thank you.

Comment #70 - Posted by: Glorybelle F/43 5'5/134 at June 26, 2013 11:50 AM

1:04:19

Comment #71 - Posted by: Andrew at June 26, 2013 12:04 PM

m/43/5'8"/180

95# BS
65# PJ

31:28

RIP Bruck--Thank you for your service.

Comment #72 - Posted by: Mike Andridge at June 26, 2013 12:13 PM

f/38/5'4"/135

Scaled:
600M run
95# BS, 24 reps
65# PJ, 24 reps

31:47

Comment #73 - Posted by: Amy at June 26, 2013 12:21 PM

had to scale or I would have been there 2 hours ! Kudos to you guys doing this as Rx. All sets broken.
4RFT
run 400M
squat 135#- 12/12 each round
jerk-95# - 12/12 each round
39:17
M/5'8"/56/185#

Comment #74 - Posted by: Mike at June 26, 2013 12:42 PM

As a father I couldn't help but think of how this man never met his daughter and vice versa. It made me keep pushing through the WOD. 30:36 as rx'd. RIP Sir.

Comment #75 - Posted by: Kurt M/39/185 at June 26, 2013 12:47 PM

M/32/200/72

3rft
The rest as rx'd

25:20

93 degrees with 55% humidity

Could not continue due to heat of day at 1400 and running in direct sunlight on black asphalt. After third round I went indoors and rowed a slow 500m and wife said I looked awful and she thought I was about to pass out(which I was). I listened and stopped at three rounds. Next time I'll hit the hero wods in the morning before sunrise.

Comment #76 - Posted by: SeanP at June 26, 2013 1:02 PM

Not sure on the time done at work with 4 others. But under 25min rx

Comment #77 - Posted by: Jfurtado at June 26, 2013 1:20 PM

31:48

Comment #78 - Posted by: Nicholas (M/28/5'10"/175) at June 26, 2013 1:21 PM

RIP Nate. we have the watch. hostess oppugnate
_TACLET

Comment #79 - Posted by: Dangerous Brian at June 26, 2013 1:33 PM

34:56 as RXd. Thanks for your service and your sacrifice. Glad to call you a Brother in Arms.

Comment #80 - Posted by: Scott at June 26, 2013 1:46 PM

37 mins !

This was tough!

Started off way too heavy!!!!

Did 4 rounds of :-

600 m, scaled up due to running on a treadmill that takes time to get up to speed.

24 x back squats, starting at 176lb reducing to 110lb

24 x jerks starting at 110 lb reducing to 66lb

Comment #81 - Posted by: Simon Boote M/13st 7lb/6'/45 at June 26, 2013 2:09 PM

four rounds;
400 meter run
135lbs DL, 24 reps
95lbs Jerk, 24 reps
40:40

Comment #82 - Posted by: Anger Ranger M/37/168 at June 26, 2013 2:15 PM

4x. 185 squat. 95 jerk. 50 min

M, 43, 6'3", 200

Ouch! Mid day °90 heat....

Comment #83 - Posted by: 3258 at June 26, 2013 2:18 PM

MGySgt. USMC/Retired M/51/6'2"/215

As Rx'd 1:01:17

I should have gone faster. No excuses, but it seemed hotter than the 83 degree indicated on the temp gauge.

RIP

OooRahh CrossFit

Comment #84 - Posted by: W.D. at June 26, 2013 2:42 PM

Scaled to 135 & 95
31:56 in the KS heat. Thought of giving up after 3 rds, but the name on the workout helped me finish.

Comment #85 - Posted by: Ryan M/35/177 at June 26, 2013 2:57 PM

300 m x 4,
85# BS 12,12,12,6
45# J 12,0,12,0
25:10

Comment #86 - Posted by: Spormed at June 26, 2013 3:01 PM

RIP Brother

Scaled to 135 Back Squat/95 Jerk
24:50 4 rounds Rx Reps
M 5'10" 150 45

Comment #87 - Posted by: Steve at June 26, 2013 3:01 PM

M/40/72"/190
As RX'D 55:34

Comment #88 - Posted by: Mike at June 26, 2013 3:08 PM

M/36/5'4"/143lbs
Subbed 135lbs for squats and 115 for jerks.
31:16

Comment #89 - Posted by: Matt Burritt at June 26, 2013 3:14 PM

how many of you are doing this from a rack v from the ground?

Comment #90 - Posted by: FHILL at June 26, 2013 3:17 PM

27:09 as rx'd
Was as hard as advertised.
M/32/200/71"

Comment #91 - Posted by: Tony b at June 26, 2013 3:41 PM

Scaled to 145lbs squats and 95lbs jerks.

35:29

Leg destroyer!!

M/168#/6'/39 yrs

Comment #92 - Posted by: britishfireman1 at June 26, 2013 3:50 PM

43:18

Comment #93 - Posted by: Pacers at June 26, 2013 4:13 PM

Sadly I couldn't finish this one. This exposed my weak lower back and core. I need to start focusing on core a lot more.

Long way to go.

95lb for both
2 rounds completed
26 mins

Comment #94 - Posted by: Ob81 at June 26, 2013 4:30 PM

135 lb squat
95 lb jerk

33:27

Comment #95 - Posted by: Marty/164/33/5'7" at June 26, 2013 5:03 PM

m/35/170/5'8"

54.11 Holy Sh_t! that was hard.

Comment #96 - Posted by: JBS at June 26, 2013 5:24 PM

4 rounds
200m
45# bs x 12
45# jk x 12
16:51

Comment #97 - Posted by: Kim Nomez at June 26, 2013 5:31 PM

4 rds
400m run
185 back squat *12
135 jerk *12
20:15
should I have scaled the weight to do the reps or is this ok
m/26/190/6'

Comment #98 - Posted by: Ryan Rankin at June 26, 2013 5:56 PM

48:04 as Rx'd

Comment #99 - Posted by: Saveliy at June 26, 2013 6:09 PM

F/40/65''/125

4 rft
400m
45#bs
45#jerk

30:15

Comment #100 - Posted by: Shawna Wilson at June 26, 2013 6:14 PM

M58/185/5'9"

28:29 scaled by half, 95# squats, 65# jerks.

Comment #101 - Posted by: m robert weiss at June 26, 2013 6:15 PM

135 bs 95 jerk
38.03

Comment #102 - Posted by: Bryan L at June 26, 2013 6:26 PM

Rx 58:03

Comment #103 - Posted by: Vamsee J at June 26, 2013 6:31 PM

m/41/6/195
416 lbs | 208 lbs and 208 lbs | Not Rx'd
Worked on technique today with Rachel Crass. I hit 208# on power clean from the floor. This is a PR for me. Multiple sets were done as I worked on technique for ~1 hour and finished with 208.
Sets
1 Power Clean | 208 lbs
1 Power Clean | 208 lbs

f/31/501/145
Also worked with Rachel Crass as stated above. About 1 hour of work prior to hitting PR.
Hit a PR of 125#

Comment #104 - Posted by: Jeremy A. Olive at June 26, 2013 6:59 PM

M/23/5'11"/183

37:47.3

4 rounds:
200 single unders
24 reps, 185# back squat
24 reps, 135# jerk

did a mile on the treadmill after to get the running in. solid wod.

Comment #105 - Posted by: Miles Forks at June 26, 2013 7:13 PM

41 minutes and change. Did 200 singles instead of the 400 m run so I didn't lose my squat rack and scaled to 95lbs and 65lbs. Brutal. RIP Bruck.

Comment #106 - Posted by: Deidre at June 26, 2013 7:33 PM

3 RFT
400m run
60KG squat x 24
40 KG Jerk x 24

26.56

Comment #107 - Posted by: jbob at June 26, 2013 8:13 PM

Did Fran instead

Rx'd
21-15-9
96# barbell(43.5kg) Thrusters
Pull-ups

9:55

Comment #108 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at June 26, 2013 8:14 PM

as Rx'd 43:27

Comment #109 - Posted by: Jake Kiddoo at June 26, 2013 8:36 PM

31:33

Back squats @ 85#
Press 55#

F/42/127/5'9"

Comment #110 - Posted by: Trina at June 26, 2013 8:44 PM

26 / M / 5'9" / 140lbs

Scaled to
Run 400m
135lb back squats x15
95lb jerks x15

But then the Y closed before I could finish, so

2 rounds:

25:13

Comment #111 - Posted by: BC at June 26, 2013 8:44 PM

42:54 as Rx'd

Comment #112 - Posted by: phill 37°21'41"N 118°23'43"W at June 26, 2013 9:14 PM

43:21 rx

Comment #113 - Posted by: Matt m/30/165/5'9 at June 26, 2013 9:15 PM

all this love for my brother, great way to finally start crossfit

Comment #114 - Posted by: mikebruckenthal at June 26, 2013 9:23 PM

49/67"/212

3RFT-38:46
400m
185lbs back squats
135lbs jerks

Comment #115 - Posted by: kalauka at June 26, 2013 10:13 PM

Bruck was a tough man! Thank you to our troops fighting for us!
I have been fighting a cough, so no running for me.
4rds
24 BS @ 135#
24 PJ @ 95#
20:59 - very hard!
I will do 4 -400 next week to make up for it.
F/35/144#/5'8"

Comment #116 - Posted by: Rachel Gamallo at June 27, 2013 12:00 AM

This is for you shipmate!

4 rounds
14:35
400m
140lbs back squats
100lbs jerks

Comment #117 - Posted by: Kris at June 27, 2013 12:03 AM

26:14

Scaled back squats to 60kg, 15 reps
Scaled jerks to 40kg, 15 reps

Comment #118 - Posted by: Brett (24/M/188cm/77kg) at June 27, 2013 12:32 AM


row 500m
155lbs back squats
90lbs jerk
all reps

39.19

Comment #119 - Posted by: marc 43/200/6' at June 27, 2013 2:12 AM

M/42/192/6'
I had to scale this. Brutal heat in jersey today 95.
145 back squat
95 jerk could have gone 115 on jerk i think.
46:01 on the time.

Semper Fi

Comment #120 - Posted by: Bob at June 27, 2013 2:44 AM

95# squats and pushpress
29:12

Comment #121 - Posted by: drw at June 27, 2013 4:11 AM

Rx'ed 33:28

Comment #122 - Posted by: stryder9 M/39/155# at June 27, 2013 4:58 AM

4 Rds
400m Run
155# Back Squat x 24
105# Jerk x 24
28:54
Jerks were light should have rx'd them

Comment #123 - Posted by: BDizzle at June 27, 2013 5:10 AM

run .25
bwt squat x 34
jerk pvc x 24
one round - no time

Comment #124 - Posted by: Mike Vinson/M/45/5'8/212 at June 27, 2013 5:13 AM

As Rx 45:38

Was HOT and HUMID! I suffered a bit for sure.

R.I.P Nathan

Thank you for your service.

Comment #125 - Posted by: Rian at June 27, 2013 5:23 AM

4RFT of:
400m
135# back squat X 16
95# jerk X 16
19:18
Semper Fi.

Comment #126 - Posted by: ART/M/44/5'5"/150 at June 27, 2013 5:32 AM

12' AMRAP, 10x GHD/25x DU. 7 or 8 rounds, sub'd GHD for burpees. DUs mostly unbroken. Then,

Four RFT:
Run 400 meters
95 pound Back squat, 24 reps
95 pound Jerk, 24 reps
21:20

Spang cbt fit, with Nikki

Comment #127 - Posted by: ajax at June 27, 2013 8:38 AM

scaled:
135# squats 15 reps
95# jerks 15 reps

23:39

Comment #128 - Posted by: DLong (M/37/5'10"/185) at June 27, 2013 8:59 AM

2013-06-27: Scaled: 5 rounds@95#. 35:30.

Comment #129 - Posted by: gs at June 27, 2013 10:08 AM

45:48 as Rx'd
RIP, Sir

Comment #130 - Posted by: Jetté 43/M/5'11"/175 at June 27, 2013 10:24 AM

25:55
Scaled to 155lb Back Squat / 115lb Jerk
No squat rack - from the floor each round.

M/30/200/6'1"/Lagos

Comment #131 - Posted by: Stephen at June 27, 2013 10:33 AM

Scaled to 3 rounds. 44:11. Brutal.

Comment #132 - Posted by: Michael m/50/5'9"/175/MI Survivor at June 27, 2013 10:39 AM

Long time powerlifter, first time crossfitter.
4RFT
Run 400m
185 squat x24
135 push press x24
39:32

Comment #133 - Posted by: Adam at June 27, 2013 10:40 AM

I try not to puss out but this one was insurrmountable right out of the gate for me. Wne with the following:

3RFT
400m
135# BS, 12 reps
135# Push Jerks, 12 reps

22:59

Absolutely cooked me. And I've been hitting it pretty hard for more than 2 years. Felt good to contribute something to the cause though.

Comment #134 - Posted by: Mike H. 36yo/M/170# at June 27, 2013 10:58 AM

If I did this as rx'ed I would have to post my time in days, not minutes.

3 rounds
400
155 back squats
70 lb jerks
14.30
m/57/5'10"/185

Comment #135 - Posted by: Tom at June 27, 2013 11:22 AM

2 Mile Run...
14:02
Then
21 185# Back Squats
21 135# Push Press
Then
30 K's to E's

Comment #136 - Posted by: dyagg at June 27, 2013 11:33 AM

Finished Thurs
4 rds
Elliptical .25 mile runs
95# back squats 24 reps
75# push press 24 reps
29 min

Laura f/50/5'7/155

Comment #137 - Posted by: power-girl at June 27, 2013 12:40 PM

4 Rounds
400 meters
Scaled:
155 lb back squat x 24 reps
95 lb jerks x 24 reps
26 min

Brutal WOD.

RIP Bruck.

Comment #138 - Posted by: MarkM at June 27, 2013 12:44 PM

M 45 5'10" 265
42:10 Rx'd
Tough one

Comment #139 - Posted by: Chester D at June 27, 2013 1:20 PM

37:32
jerk 40k
back squat 40k

Comment #140 - Posted by: MÜR at June 27, 2013 1:58 PM

m/43/164

38 as rx'd

Comment #141 - Posted by: Seth H. at June 27, 2013 2:00 PM

M/50/5'5"/145
4 Rnds
#155 Back Squat x 24
#95 Jerk x 24

32:19

Comment #142 - Posted by: Kona Cole at June 27, 2013 2:35 PM

49:38

Comment #143 - Posted by: myles456 at June 27, 2013 2:45 PM

It was also pretty cool to realize the guy next to me at the base gym was doing this workout at the same time as me. Nothing like being miserable with someone else to push you harder.

Comment #144 - Posted by: D at June 27, 2013 3:28 PM

21:17

Subbed 115# for both squats and jerks.

Comment #145 - Posted by: Jeff at June 27, 2013 4:17 PM

Female 38/ 5'3/ 118 lbs

4 Rounds
130 lbs BS
95 Push Jerk

39:59

# tough- hoped for a better time but happy with weight.

Comment #146 - Posted by: Danielle Vlahos at June 27, 2013 4:22 PM

Female/38/5'3/118 lbs
4 rounds
130# BS/ 95 Push Jerk
40:02

Comment #147 - Posted by: Danielle Vlahos at June 27, 2013 4:25 PM

BS (138#)62.5kg
PJ (96#) 43.5 kg
sub run, indoor cycle 1000m
38:23

Comment #148 - Posted by: lucio1928,M/41/182cm/96kg at June 27, 2013 5:34 PM

36:10 rxd

Brutal. Weather is a killer.

Thank you for your service and sacrifice Bruck.

Comment #149 - Posted by: hollyhog at June 27, 2013 5:37 PM

M/35/5'8"/162

3 rounds @65lbs plus 400m

Comment #150 - Posted by: Jiggastemple at June 27, 2013 6:04 PM

44:29 subbed 95# for jerks

Comment #151 - Posted by: Rowan M/48/5'5"/150 at June 28, 2013 4:20 AM

squats at 135#.
did 3 rounds plus the fourth run and 10 reps of squats before lower back insisted I stop. tough workout

32:16

Comment #152 - Posted by: JRL M/29/5'8"/160 at June 28, 2013 5:52 AM

RIP Brother
Être prêt
M/55/6’/210

Comment #153 - Posted by: Pete In Sun City at June 28, 2013 6:16 AM

4 rounds:
400m run
135# backsquat x 24
135# jerk x 12

32:04

Comment #154 - Posted by: Dave M/29/5'7"/180 at June 28, 2013 6:55 AM

3 rounds as Rx'd in ~35 min.

Comment #155 - Posted by: M/36/176/5'11" at June 28, 2013 7:46 AM

155 pound Back Squat
115 Jerk

53:15

Comment #156 - Posted by: Victor at June 28, 2013 9:02 AM

scaled rd1-3: 135# squat; 95# jerk
scaled rd4: air squat; pushup
20:50

Comment #157 - Posted by: mrd m/29/5'10"/200 at June 28, 2013 9:42 AM

No barbells.

3 rounds:
Rode a bike 1/2 mile
24 wall squats
24 25lb dumbbell jerks

11:07


M/38/5'10"/206

Comment #158 - Posted by: MK44 at June 28, 2013 9:55 AM

85lb back squat
65lb jerk

26:55

Comment #159 - Posted by: abh f/27/5'5/130 at June 28, 2013 6:00 PM

Did this WOD this morning with 3 other current members of LEDET 403. We were proud to do this WOD in your honor,RIP your sacrifice lives in us.

M/30/210 rx'd
32:12
On the day of his memorial this WOD was not yet released so in his honor more than 30 members currently assigns to TACLET south did the following WOD
2 Rope Climbs
50 Box Jumps
50 T2B
1 Mile Run
50 T2B
50 Box Jumps
2 Rope Climbs

Brutal!!!

Comment #160 - Posted by: AndreT at June 28, 2013 10:39 PM

M/35/5'9"/160

Did pack scaling since I didn't have time for a long workout today:

4 rounds:
Run 400 meters
15 * 135lbs squat
15 * 95lbs jerk

25:02

Comment #161 - Posted by: Antun Karlovac at June 29, 2013 8:44 AM

m/30/180cm/72kg

130626

"Bruck"

Four rounds for time of:
Run 400 meters
85 kg Back squat, 24 reps
60 kg pound Jerk, 24 reps

1:02:50

Comment #162 - Posted by: ukr17 at June 29, 2013 9:34 AM

Rx except 225 squat
37 min - sweat 5 lbs

M 36-6'3"-260

Comment #163 - Posted by: Oldarctichuskie at June 29, 2013 9:46 AM

Week 2 back, ran at 10mph

as rx'd:

42:55

RIP

Comment #164 - Posted by: dsm19 / 33 / 6'0 / 210 at June 29, 2013 1:08 PM

M/41/5'11"/206

4 RFT of:
400m run.
60kg back squat, 15 reps.
45kg push jerk, 15 reps.

25:28.

Rest in peace.

Comment #165 - Posted by: Jose-Luis Morales at June 30, 2013 1:43 AM

M/53/5'11/230
As RX'ed except last jerk set was 115 lbs X 24
30:06

Comment #166 - Posted by: regor at June 30, 2013 9:38 AM

45/m/176cm/74kg

Porch Scaling

4rft
400m run
155 pound BS, 15 reps
115 pound Jerk, 15 reps

25:44

8th day of continuous workouts, did "Gallant" yesterday.
BS unbroken
Push jerk broken in 10/5 in round 1 and 6/5/4 in round 2-4.

Comment #167 - Posted by: Memuc at June 30, 2013 10:15 AM

Can I make a workout called "The Killer" named after Kyle (most confirmed kills from US sniper) and it'll be 255 reps of 255 lb squats. then I'll sit back and say "oh, this workout is still for everyone, just scale it to your abilities...but if you're truly fit you'll do it rx'd."

I think it should tell you something when the MAJORITY of the people responding to this workout had to scale it.

Comment #168 - Posted by: Nick at June 30, 2013 12:44 PM

doing all that exerice how do u have the energy to work just out of interest

Comment #169 - Posted by: jimmynam at July 1, 2013 8:00 AM

M/47/183lbs/6'0"

23:08

Comment #170 - Posted by: DLW at July 1, 2013 5:45 PM

M/47/183lbs/6'0"

Oops...meant to say 45:50

Comment #171 - Posted by: DLW at July 1, 2013 5:47 PM

Four rounds for time of:
Run 400 meters
(135,115,115,115) pound Back squat, 15 reps
95 pound Jerk, 15 reps

26:58

Comment #172 - Posted by: fitz997 at July 1, 2013 6:42 PM

21:39 using 95lb for BS on smith machine and 45lb for jerks

Comment #173 - Posted by: MicheleAsgari F/27/5'4/125 at July 1, 2013 7:02 PM

Rest in peace Bruck

Scaled to 3 rounds using 175# for bs and 125# for jerks

didn't finish the last set of jerks

27:11

Thank you

Comment #174 - Posted by: mikeyb m/52/182 at July 2, 2013 3:51 PM

34'23"

Comment #175 - Posted by: RAD at July 2, 2013 4:38 PM

4 rnds
135 bs
115 pj
44:19
31/m/6'4"/240

Comment #176 - Posted by: Dykeshow at July 2, 2013 7:10 PM

Scaled to:
135 pound Back Squat, 24 reps
135 pound Jerk, 24 reps
135 pound Back Squat, 24 reps
135 pound Jerk, 24 reps
Run 800 meters

19:29

Comment #177 - Posted by: Rob S at July 3, 2013 8:01 PM

Doing this tomorrow. Current Coast Guard. RIP shipmate.

Comment #178 - Posted by: Courtney H. at July 3, 2013 10:30 PM

36 mins

Scaled to 135 squats and 95 jerk. This was crazy hard.

Thank you for your service, Bruck.

Comment #179 - Posted by: Baxter at July 4, 2013 6:35 AM

1 rounds
160lb @ SQT
105lb @ Jerk

had to scale down SQT to 140lb for the rest


34:43

running...was hard...:(

Comment #180 - Posted by: Jinny at July 4, 2013 11:58 PM

4-24-04 Firebolt, Crew India!! RIP brother.

Comment #181 - Posted by: Jeremy at July 5, 2013 6:11 AM

M/41/190/5-10
RXd weight, only did 2 rnds due to gym closing.

18.21, a good sore the next two days.
Broke up into 10-8-6 for sqt and jerks.

Comment #182 - Posted by: Matt A at July 8, 2013 6:22 AM

M/33/5'7"/168
RX 47:15

Comment #183 - Posted by: Mark Salzman at July 8, 2013 7:12 AM

Rxd weight reps were broken. 45 min. One tough WOD. I can't feel my arms....

Comment #184 - Posted by: Peter at July 11, 2013 5:33 PM

M/33/5'7"/168
RX 47:13

Comment #185 - Posted by: Mark Salzman at July 12, 2013 12:44 AM

43:13

Scaled Jerks to 115#. Hot and humid, excellent for my exercise induced asthma.

Comment #186 - Posted by: Ronnieboy M/50/5'9"/185 at July 15, 2013 5:51 PM

37:46
scaled both lifts to 115lb, but this one still knocked the hell out of me
runs on the treadmill

Comment #187 - Posted by: clark at July 22, 2013 11:31 AM

Even scaled and shortened this was brutal:

400m
155# BS
95# Jerk
3rnds

35:25

Comment #188 - Posted by: illis M/32/180/5'9" at July 23, 2013 5:23 PM

did pack: 15 reps at 135 and 95, runs as rxd at 21:02. Had done 7/23/2013 WOD that morning(did Bruck at night). Was afraid to push it too hard...did not do too bad I guess. I ran at 7.3 MPH...next time will attack it more, was afraid I wouldnt be able to finish....

Comment #189 - Posted by: JP,M.A. M/50/69.5"/190 lbs at July 24, 2013 10:16 AM

Scaled Back squat to 70% (135lbs)

Scaled Jerk to 70% (90lbs)

Didn't recover after previous Squat WOD, so scaled all workout to 3 rounds.

32:02

Comment #190 - Posted by: Antonio M/24/5'11"/166lbs at July 25, 2013 10:47 AM

1/2 scaled to porch 1/2 scaled to pack
RIP "Bruck"
2 rounds:
Run 400 meters
155 pound Back squat, 15 reps
115 pound Jerk, 15 reps
2 rounds:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps

35:36

Comment #191 - Posted by: vic* at July 28, 2013 8:22 PM

One of the great CrossFit Hero WOD's.

I scaled it to 60kg back squats and 40kg jerks and it absolutely destroyed me. We went for around 25mins if I remember rightly.

Love it.

Comment #192 - Posted by: Paul Elliott-Smith at October 21, 2013 11:57 AM

27:40 rx
R.I.P

Comment #193 - Posted by: Steve E. at November 16, 2013 7:21 PM

17:32 135lb(70%)/90lb(70%) rebuilding after back inj.

Comment #194 - Posted by: zenoperegrinus at February 15, 2014 7:26 AM

damn! missed the 400m run.

Comment #195 - Posted by: zenoperegrinus at February 15, 2014 7:36 AM

CFWUx1
1:02:40

Comment #196 - Posted by: Doug at May 3, 2014 1:32 PM

31:30 185# squat 135# jerk all reps and distance as rx'd

Did at the firestation with my bro who was right behind at sub 35 minutes.

Fair wind and following seas Bruck!!!

Comment #197 - Posted by: Da Bombero at December 20, 2014 11:01 PM
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