August 21, 2013
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Post time to comments.
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Join the CrossFit community as we do a fundraising workout, Hotshots 19 Event, August 31st - video [ipod] [mov] [HD mov]
Posted by Pukie at August 21, 2013 5:00 PM
I was just thinkin that we needed some deadlifts.
Thanks for your sacrifice soldier. Prayers for your family.
Finally something that I'm good at
90 dead lifts at 225. This is a true hero wod. Lets do work!
Back to back hero WODs wood
Rest easy Donnie
For a fellow Iowan. RIP brother, this ones for you.
may your soul rest in peace!! ... i wish i was strong enough to go 225 .. :( .. now i have an aim to go that much higher and do all these DLs at 225!.. LOVE hero wods .. gets me pumped up!! ..
Thank you for your loyal service. Our prayers with your family. Rest in peace!
20:15 scaled to 185
Now it's my turn over here cousin. My squad will be doing this workout tonight. You're still my hero Don. And an inspiration as well. "And they who for their country die shall fill an honored grave. For glory lights the soldier's tomb and beauty weeps the brave."
14:45 scaled it to 155 ... :) this one is for you Donny! ..
I do this one for you, rip bro, after I'm on a ship in south america in Venezuela. My prayers for you brave souls
90 deadlifts @ 225 is an insane amount of volume. Hope everyone has perfect form, lol.
15:20 Rx, pretty brutal after reverse filthy 50 this morning too!
Scaled to 95lb deadlifts.
Scaled to 205lbs for first 45 and to 185lbs for last 45.
RIP SPC Donald L. Nichols
65lb Straight leg (oops) deadlifs
I'm gonna feel it tomorrow!
Harder than I thought
Pull up work
First WOD with deadlifts, so I scaled to 100lb to focus on form. Still a sweaty mess at the end...
Thank you for your service RIP
DL scaled to 185#
Volume was too high at 225# my glutes were sore and achy this morning
I won't be walking right today, RIP Donnie
Scaled to 21-15-9 at 155lbs
To the Nichols family, I am sorry for your loss.
More better faster
115 pounds is all the weight i have around in the house, so this is all i did the dead-lifts with...my time- 17:45, BUT, omg, the burpees killed me! in the end my heart was pumping so fast i really got scared...did i do something wrong? waiting for your opinions...
Scaled to 155 lbs.
@Adi - that feeling in your chest is called "intensity", or "effort". Good work.
2 man circuit
Sub'd 195# deadlifts
Interupted halfway through with clock still running...
Almost met pukie while playing catch-up on second half
@BigCat- thanks :) but it felt too much...i am afraid to not push it too much ( i don't know what my limits are, or when my heart will explode from too much intensity...)
//2 dedicated swedes
scaled to 185# deadlifts
based on some of the times I'm seeing posted, I've got a lot of work to do!
Fair winds and following seas on your journey warrior!
RIP Donny, thanks for your service. Lets destroy this WOD for him.
is it normal that the back of my legs hurts?!
TGIS! (Thank God I scaled)
@Bert- yes, that's because of the deadlifts- it works your hamstrings ( the back of your legs )- besides other many muscles of your body ;)
Scaled to 165# deadlifts
Thanks to Donnie for the ultimate sacrifice for his country, and prayers to his family for their continuing loss.
#37/Adi, only you can answer that, as none of us know your fitness level. If you're new to high intensity training, then you might want to ease off a bit to let your body acclimate. But only you can tell if its too much or not. All the best!
16:47, pack (135 lb DL), can't do burpees so subbed air squats and the push up portion
17:42 @ 205
Fair winds and following seas young Hero.
Scaled deadlifts to 165lb
15:57 as required. M/47/165lb. RIP Hero.
I'm new to all of this so please bear with me: does this WOD call for me to do some burpees after one set of deadlifts, until I get through all the sets?
160# DL. 21:23. I'm not very good at dead lifts....
@ Jim.R - i'm working out for some time ( very new to crossfit though), but i mean when i do the Deadlifts/ pullups, pushups, situps etc- its ok when my muscles fail to do one more rep-no biggie, i rest for 5-10 seconds, and then i do it again- but with the burpees- my heart was rushing so much like it was not ok anymore :)) -probably it has to do with the legs?- working out your legs tire u the most?...
oh, and i can not take it easier, because i need to beat RICH FRONING's time :))))))))
Comment #65 - Posted by: Kirk Farrar at August 21, 2013 7:52 AM
Yes. So you'll do 21 deadlifts followed by 21 burpees. Then 15 deadlifts followed by 15 burpees until you complete all six rounds. It's a grand total of 90 deadlifts and 90 burpees if you finish the workout.
Hope that makes sense, good luck.
First half at 205#. Second at 185#. 18:00 flat
Charlie Mike, brother! Charlie Mike!
I nearly passed out on this one :/
First week doing cross fit since making the switch from bodybuilding. LOVE IT, very challengeing
Thanks very much, Playoff Beard.
60kgs Deadlift 18:30
45kgs Deadlift 21:57 Slugger
goin ham for Donny. RIP, thank you
#70/Adi, much depends on what you mean by "working out." Pre-CF, my workouts were 2-5 mile runs, or normal lifting (3 sets of 10, with 5 minutes of BSing between sets)...nothing like the intensity of CF. Burpees are one of the more taxing individual exercises in CF, as it creates demands across your whole body. Keep at 'em, push hard, but monitor your body...don't do anything today that'll keep you out tomorrow.
17.14. 185# deads. God bless all our service men and women.<><
10:46. John 15:13. Scouts out.
Rx 18.00 mins RIP Donnie
RIP Donnie, moment of silence taken before past 2 workouts. Thank you.
Rip-great warrior! Every rep is for the Donny!
One of the few workouts I can do rx effeciently
Subbed from CF Mayhem:
3-6-9-12-15 power snatches @ 95
6-12-18-25-30 wbs @ 20/10 ft
RIP Donny, Thank you!
10:55 rx! I love deadlift !
Crossfit Underdog-Buenos Aires . Argentina!!
Halfway through, looking at that uphill climb, I thought I could not finish. Rested a little, then said 'I'll at least do the 9's.' Rested again, got the 15's. From there, I knew I could finish.
Jake hurn: 9:41
17:48 Rx - It was an honor.
TrainTown CrossFit - Ashland, VA
Thank you all so very much!!!
Thank you Nick Rosin, Aaron McNew you guys are the best!!
Grant stay safe over there!!!
Was an Honor doing this WOD. R.I.P sir
3 Mile Run
Sub 135lbs for 225lbs (deadlifts are new to me)
don't do 90 deadlifts at 225.
Why don't they put Rx weight for women on the daily workouts?
Thanks HQ for the two Hero WODs in a row.
RIP, Donny and Falkel.
Ran 1.1 miles to gym for w/u
WOD in 15:28, used 105 pounds for deadlifts
Ran 1.15 miles home for c/d
A young local man in the military was working out at my gym at the same time. He insisted on racking my weights when I was done. As he politely reached for the bumper plates in my hands he said, "Let me take those, Miss." So nice! I must have looked beat up. :)
@Eric S #29, good job on your first deadlifts WOD.
@Roger in Phx #90, way to get through the workout!
@Michael Kirby, recommended scaling is always posted on the CFBrandX site.
scaled DL to 135# to go faster. All sets of DL unbroken. Burpees broken sets on 21 and 15.
21 dl- 11/10 burpees
15 DL - 10/5 burpees
9 DL - 9 burpees
9 DL - 9 Burpees
15 DL- 10/5 burpees
21 DL - 11/10 burpees
Jim R, Glorybelle - nice times today!
Michael Kirby - No women's Rx weight is posted because there is no Rx weight for women... any weight is "women's weight" if they can lift it ;)
However, the BrandX scaling often includes a suggested women's scaling that is roughly 70% of Rx
scaled deadlift to BW
Just realized I skipped the second set of 9, will do again tonight yay!
RIP - God bless our troops.
@ Jim R.- my workouts were "heavy" weight lifting for almost all the muscle groups.( attempting to gain some darn weight no running at all, but i was doing squats, Dead Lifts and lunges for my legs... but yeah, Cross Fit seems to be sometimes more difficult than what i was doing :)
thanks for your feed back- JIM R- a name to look for on CF.com ;)
looking forward for tomorrow's WOD :D
First WOD at the RX!!!!
"DONNY" ME JOSE-14:45 / MY BUDDY DIOGO- 15:10
18:41, deads at 185... RIP brother
Scaled wt to 185lbs
3 mile run
Proud to do this for Donny.
13:16, with 115#
Nice job D.S. and Glorybelle. Keep up the good work!
and, Energizer Bunny too!
Dulce et decorum est pro patria mori.
25:00. As Rx'd. M41/6'1"/200 couple weeks in, getting better each work out. Should have listen to Castro years ago.
Last sets of 15 and 21 were tough. Unbroken DL till last 21.
Scaled weight to 95#
R.I.P. Donny Thank you for your service.
May God bless your family.
Scaled DL to 177lbs
15.15min ( Think I scaled too much, still had gas in the tank at the end )
17:40. Had to scale down to 185 lbs on the second round. 225 was just too much
100# dead lifts
Thanks Carole, you too. Very speedy!
Jaclyn Ball & Kristina, great job with that weight today.
Joe N, I'm trying. :)
#225 pounds RX...
10 min rest then
Thank you for your sacrifice so I may live free another day!
m/24/161 lbs 5'5"
deads were touch and go, unbroken.
125# Deadlift, everything else Rx'd
18:42 as Rx'd
Scaled DL to 155#
This is one of my Soldiers cousins. The whole platoon will be doing this today in Afghan at an elevation of 6,000 feet above sea level. RIP Donny.
2-2IN Mortars Lead the Way!!
18:32 as rx'd. RIP Donny and God bless your family.
Thanks guys I'm working hard but I must be getting old when I see some of the women's times and weights I feel like I'm slacking. Have to remember its me against me. I love this stuff
R.I.P. Donny. Thoughts and prayers for your family.
16:21 rx'd. First round went well. Second round burpees was really rough. Kept good form deadlifts.
185 pound deadlift
Scaled to 135# due to bad back.
13:33. RIP, Donny.
18.17 Last round of deadlifts kicked my butt. RIP Donny
Scaled to 135# 24:40
All I can say.... Ohhhhh MY GOSHHHH!!!!! DL 225/ split with bench185 split with bench jumps 185 DL on last 15 21 DL
... do not c how anyone could do this without catching a breath lol I had to take 10 sec breaks in between reps and on last rounds up to 45 sec to min rest. Time 28:45
Modified for my CoCr & Polymer Knee
21-15-9-9-15-21 reps for time of:
205 pound Deadlift
Fair winds and following seas Soldier of the "Ironman Battalion"
Subbed 185lb for dl
RIP Spct D. Nichols
Newbie but proud to did it!!!
this wod was personal. i knew donny prior to his deployment. had meals with him and got to know him. this one was for you donny.
this wod was for you donny. miss you man, glad i had the opportunity to know you if only for a short while. hero wod just for you!
Omitted last round of 21 (low bg)
scaled to 185# DL
...pussy footed my last round
This was a burner! Love me some dead lifts.
Rx - 13:20
33:50 Rx ( I wanted to scale and if it wasn't a hero I might have dropped the weight.
I never knew him but my body wept for his families loss.
Donny even though your gone your memory stays alive and through crossfit you are making the rest of us all harder to kill thank you for your service.
Lest we forget
I really get up for hero wods
155# DL Burpees Time: 20:19
@D.S., I agree with you on all counts.
Donny (again) 14:35 @ 185lb, both sets of 9 this time
Deadlift 185 lb. 21:55
Burpees kill me. They just shouldn't be so hard. Can't believe I find dead lifts the easy part. I'm doing 100 tomorrow.
First 3 rounds Deadlifts at 180.
Second 3 rounds Deadlifts at 160
2nd week back to crossfit... Ouch!
First off, phill, amazing time!
Since I'm new to crossfit (2 weeks or so now!), and since I have done about 10 deadlifts in my life, I thought it best to scale this workout to 21-15-9.
Doing the first half, as prescribed, took 8:30.
Next time, I will get it done in under 5min.
15:15 Rx'd - small puke at top of final burpee!
Scaled deadlifts to 85kg
23:40 as Rx'd
Deadlift 3 X 3; 235, 260, 290 Then a 20 min. rest -
Went after #15.
Also scaled down to 155.
Thank you for your service Donny
3 rounds of deadlift at 180
last 3 rounds of deadlifts at 160
(pretty close to max weight for reps.. legs giving out... 2nd week back to crossfit... ouch)
That was a good WOD.
Rx'd, 19:19 - haven't puked in a while but came close this morning. Probably would have unless I hadn't eaten anything since dinner last night.
Rx'd first half, dropped to 185# for second half
30:15 - It was pretty heavy for me, doing sets of 3-4 deadlifts
New to crossfit- first post
31min as rx
I am a trainer at a small gym, and we, (my athletes and myself) did this workout today. I scaled for everyones ability and did this RX'd myself... It was Horrible!! lol... I loved it!!! I had them all read Donnies bio before they started. Thank you Donnie and all our service men and women, GOD is with you!!
Scaled to 130lb Deadlift.
...oops, meant 175# Deadlift.
How can one live in a way worthy of this level of sacrifice?
Can we continue to let our country go down the sh*tter while heroes like this are dying to protect it?
Rest in peace, Donny.
18:33, with 165#
RIP. All my best to Donny's family.
13:08 RX with 6inch burpee target, just to spicy it up a bit :)
deadlift to 60kg
RIP and God Bless you and your family
Modified dead lift to 135lbs
21-15-9-9-15-21 @ 185lbs ->12:28
18 min 22 sec
20:26 as rx'd......tough!
Sweat like crazy. Gonna hurt tomorrow.
Scaled DL to 95lb - 2nd month still easing into heavier weight
90 burpees suck
Scaled DL to 185lb
14:45 M 50 5'11"'210 used 80lbs dbells . No barbells at work gym. Almost passed out . One of my students kept pushing me. Still breathing hard 30 min. After workout ..Great hero WOD.
In your honor Donny.
SWOD: Squat clean - target 140lbs
95, 95, 115, 135, 140lbs x 5 reps
21-15-9-9-15-21 reps for time of:
185 pound Deadlift
Time - 18:02
May you RIP Donny, thanks for your service.
19:25 as RX
Two man circuit.
Forgot to add: RIP Donny, God bless you and your family for your service.
As rx'd, 12:59.
That was a brutal rep scheme. Pacing was key here - gotta go hard, but not too hard. Did deads 21/10-5/9/9/10-5/12-9. Hammies were getting lit up in the last couple rounds. Tried to maintain a consistent pace on the burpees. I broke when I started feeling gassed, but tried to rest only for a breath or two. Took longer breaks between rounds. The first 21-15-9 was right at 6 minutes, so I was very pleased to come in at 7 on the backend. I was targeting a 5/8 or 6/9 for splits. Nice WOD to go into the weekend on.
Happy Hero Friday! (Hero WOD 84 of 111)
Love doing Hero WODs and honoring fallen service members. This one is a love/hate one for sure. Love deadlifts but hate burpees.
Thank you for your service, Sir. Peace to your family.
225, 250, 275, 300, 315, 325, 335
ISAF AM session
RIP brother! Didn't know you but when I saw a HERO WOD for a local Waterloo guy, I had to do it and painful as it was, I wouldn't allow myself to scale.
Rx - 16:37
1 hr. later was "Legless" at Kandahar CrossFit.
Rx - 15:36
Just got a chance to do this.
On the piss all weekend
As rx'd 20:52
Burpees do not like 102kg guys ..... Fact !
13:32 Pace was key.
sub'd 135# DL
Donny Rx'd 14:30
Deceptively hard workout. Wanted to break-up the deadlifts no more than 3 sets each round.
Results = 14:14 RX'd :D
22:00 minutes. Did this one yesterday. I had break up the dl's into a few sets.
185 lb DL
21 rnd - 3:41
15 rnd - 3:13
9 rnd - 2:03
9 rnd - 2:07
15 rnd - 3:41
21 rnd - 4:43
Scaled w/155lb deads
16:47...one word: WOW!
Thank you for your service Mr. Nichols.
8:50 ,thank you.
Did this one at Doghouse Crossfit in Chicago,IL
It was a duel between Steve L and Joel M.
Joel beat Steve with a time of 12:36, Steve came in at 12:52. Both did it RX. Thanks for your service Donnie....RIP Brother.....
M/35/6'1"/240 16:30 as rxd
Rest In peace Donny may your service and sacrifice
Be remembered and your family be blessed by god for their sacrifice as well.
Scaled to 205 lbs
Only did first two sets - sacroiliac caused me to quite at the 9 minute mark.
I like this one, so I will give Donny another try in a couple of weeks.
first 21 reps unbroken (pr)
Great WOD for a great Soldier!
Deadlifts scaled to 185lbs
135 x 8, 185 x 8, 225 x 8, 275 x 2 (injured back)
Today I officially retire from the Deadlift
RIP Donny a few days late
M/27/6' 4"/ 205
Thank you Donny for your service and sacrifice.
Awesome workout! M/26/6'3"/198lb. 11:57 rxd
15:40 as rx'd
Awesome WOD! Needed about 2-3 sets to get through each step, but kept moving pretty quick.
Rx. 22:40 God Speed young man.
Scaled by only doing 21-15-9-15
Did this right after eating so that also dragged me down.
Scaled to 185 pound (84kg) deadlift
Could have gone rx'd in a much longer time, but was sore enough the day after even with my scaled version.
This one hurt more than expected.
18:00 as rx'd
Great wod, RIP Soldier.
No time for a good warm-up
21-15-9-9-15-21 reps for time of:
115 pound Deadlift
*scaled to 40% of my 1-rep max
Scaled after a break to 100lbs w/o last round
It was diffult but I did it for You.
Scaled to 190 pounds
RIP Donny and thank you for your service
29 March 2014
32 of us in Johnston paying tribute to Specialist Nichols. Thank you for your sacrifice.