Friday - May 20th, 2011

Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

First posted May 20 2011







Hero WOD #56

"Wilmot"

Complete the following for time:

Six Rounds of:
50 Squats
25 Ring Dips

Time: 14 mins 0 seconds

Another Friday Hero WOD.  Just 24 years of age.  At 24, like Wilmot I was just getting started with life.  I had been with the PD for about a year, married for 2 years with two children.  To think of all that he sacrificed to serve his country.  Now at the time of this WOD, I'm about to celebrate my 10 year wedding anniversary.  I have five children and am about to leave the PD I spent eight years at.  I am continually grateful for young men like Wilmot who give so much.  No one wants to die serving his country.  I feel for his fiancee (and the family they would have had).

Thank You!!

Friday - April 29th, 2011

Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23rd, 2011 when he stopped a stolen vehicle and the driver opened fire at him.  He is survived by his mother Jo Ann, father Spenser, and sister Carol Bongfeidt.

First posted April 29th, 2011










Hero WOD #55

"Moore"

Complete as many rounds in 20 minutes as you can of:

15 ft Rope Climb, 1 Ascent
Run 400 meters
Max rep Handstand push-up

Score: 7 rounds + 150m run (18,13,10,10,10,8, & 7 HSPUs)

During my Hero WOD challenge, one of my members and LEO buddies started doing the Hero WODs with me on Fridays.  Now we try and do a Hero WOD every Friday.  This one is a somber reminder of the dangers we face during high risk car stops or any car stop for that matter.  I don't know if Officer Moore knew the car was stolen at the time of the stop.  Either way it doesn't matter.  I was inspired by his Will To Survive after learning he was shot twice in the face, once in the chest, and once in the leg.  

Grateful for the time I spent with men like Moore.  Read the comments from the original post.  

Monday - April 18th, 2011

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mia; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux

First posted April 17th, 2011





Hero WOD #54 since February 14th, 2011

"Hammer"

Five rounds, each for time of:
135 pound Power clean, 5 reps
135 pound Front Squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Times: 1.57, 2.17, 2.43, 2.57, 3.54 (Total time 19 minutes 51 seconds)


I felt another new Hero WOD coming.  I finished my Hero WOD Challenge on Friday.  Saturday was a main site rest day and this one came up on Sunday.  On Saturday I did a SealFit workout which consisted of three rounds of: 30 hand release push ups, 30 squats, 30 KB swings (1.5 pood), and a mile run while wearing a twenty pound vest.  Sunday is always a rest day so I did this one first thing this morning.  I'm thankful for the extra rest day because my hands were torn up from the 180 pull ups on Thursday.  It was bitter sweet to see this WOD come up.  I have come so custom to doing a Hero WOD that I didn't know what Monday would bring.  I'm glad I could spend my Monday morning honoring this Hero and his Family.

Friday - April 15th, 2011

U.S. Marine Corps Sergeant Matthew T. Abate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, 1st Marine Expeditionary Force, based out of Camp Pendleton, California, was killed December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.  He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

First posted March 26, 2011







Day 53 of the Hero WOD Challenge.

"Abbate"

Complete the following for time:

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 mile

Time: 36 minutes 44 seconds


Did squat clean and jerks.  I need to get stronger.  Felt pretty good to do 42 Clean and Jerks at 155 # when I weigh 150#.  Camp Pendleton (where Abbate was stationed) is our local base located just south of us.  We are fortunate to have a Marine and his wife that are stationed at Camp Pendleton that train with us here.  Grateful for those who serve in their various capacities of the Armed Forces, Police, and Fire.  May their families be blessed for their service.

So today was the final WOD of the Hero Challenge.  53 Workouts in 60 Days.  It was a great challenge.  A lot has happened in the past 60 days with my family.  Some bad but mostly good.  How we approach our challenges greatly effects the outcome.  I learned a great deal about myself during this challenge.  Grateful that I was able to stay healthy enough to complete it.  Thankful for the encouragement from my friends and family.  It's pretty neat to be able to say I've honored all these men by completing their WODs as prescribed.

Thursday - April 14th, 2011

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillary Regimant, 2nd Brigade Combat Team, 101st Airborne Division (Air Assualt), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan.

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

First posted March 18 2011



Day 52 of the Hero WOD Challenge

"Weaver"

Four rounds for time of:

10 L-pull ups
15 push-ups
15 chest to bar Pull-ups
15 push ups
20 Pull-ups
15 Push-ups

Time: 18 minutes 57 seconds


Paced the pull-ups from the very beginning.  Did the push-ups unbroken until the final set.  The first two rounds felt really good and for a moment thought I could speed up.  My goal was to complete the WOD under 20 minutes.  Another successful day.  It's tough enough to see the names of the children left behind but to see a picture of such a beautiful little girl is almost to much.  Just a reminder to those that aren't familiar with military personnel.  These are real men and women dedicated to real families.  Let us honor their service.  "It's not how they died that made them heros, but how they lived."

Wednesday - April 13th, 2011

U.S. Army Sergeant Json "Mick" McCluskey, 26, of McAlester, OK, assigned to the 27th Engineer Battalion, 20th Engineer Brigade XVIII Airborne Corps, based out of Fort Bragg, NC, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan.

He is survived by his son Landen, and his mother Delores Olivares.

First posted March 01, 2011

Day 51 of the Hero WOD Challenge

"McCluskey"

Three rounds for time of:

9 Muscle-ups

15 Burpee pull-ups

21 Pull-ups

Run 800 meters

If you have a 20# vest wear or body armor wear it

Time: 29 minutes 45 seconds

16 Years ago today Officer Bob Henry of the Newport Beach Police Department died, but only after demonstrating that he had the will to survive for over a month after being shot on March 12, 1995.

Bob fought to live for his family and all of us.  He will never be forgotten. 

Set a goal.  Make no excuses, do not compromise, do not rationalize, just complete what you set out to do.  My goal today was to complete this Hero WOD in under 30 minutes.  Started to fall apart on the last round but stayed mentally strong today.  Last round I had to do singles on the muscle-ups.  The vest made the dip portion of the muscle up very difficult.  I thought the Burpee pull-ups was the most mentally challenging portion of the WOD.  I just thought of the run as a time to rest my arms.

Most impressive gains I've seen during this Hero WOD challenge is the mental side.  The confidence I have in myself to complete whatever I set out to do is priceless.  Yesterday afternoon I decided I wanted to get a 400 pound deadlift.  I have not broken the 400 pound barrier yet.  The old me would have made excuses about how I can't PR after working out earlier in the day and feeling so sore.  I didn't think of any of that,  I knew what I wanted to do.  I just started loading up the bar and kept adding weight after each successful lift.  Completed 405 pounds and decided to call it a day.  Felt great.  CrossFit works, and like I heard Greg Amundson say, "The biggest gains come between the ears."

Tuesday - April 12th, 2011

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari Province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell,and Natasha, father Robert , and mother Cynthia Church.

First posted February 10, 2011



Day 50 of the Hero WOD Challenge

"Whittman"

Seven rounds for time of:

1.5 pood Kettlebell swings, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Time: 19 minutes 39 seconds


Much harder than I thought it would be.  Was mentally weak today.  I allowed things to bother me.  I was thinking more about how sore my back was then concentrating and losing myself in the workout.  I must get the mental edge back.  I can't let off the gas now even with the end so close in sight.  Looking forward to tomorrow.  Yeah Burpee pull ups.  Remember the children.

Monday - April 11th, 2011

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8, 2011










Day 49 of the Hero WOD Challenge

"Ledesma"

AMRAP in 20 minutes:

5 Parallette handstand push-ups
10 Toes through rings
20 pound medicine ball cleans, 15 reps

Score: 8 rounds + 6 Toes through rings


The parallette HSPU were the limiting factor by far.  The LEO hero WODs hit a little closer to home.  Fortunately we have had no Officers killed in the line of duty at my department since I've been there.  We do commemorate Officer Bob Henry who was killed in 1995.  He is still very much a part of the organization.  It is still especially difficult for the Officers that were there that night Bob was killed.  It is comforting knowing that his family was and is still taken care of.  The anniversary of his death is April 13.

Saturday - April 9th, 2011

U.S. Army CaptainJason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

First posted January 27, 2011







Day 48 of the Hero WOD Challenge

"Holbrook"

Ten rounds each round for time:

115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Times: (47, 48, 48, 50, 48, 48, 46, 48, 50, 49 seconds)


Felt sluggish.  My recoveries did not go so well.  It was still a good day to end a very tough but rewarding week of workouts.  This challenge has made me appreciate those I come into contact with more.  Since I spend a considerable amount of time at the gym, I've noticed a deeper connection to my members.  I've had a lot of uplifting conversations with a number of them and I appreciate there hard work and dedication.

Friday - April 8th, 2011

U.S. Marine Corps Sergeant John Rankel, 23, of Seedway, IN, assigned to 3rd Battailion, 1st Marine Division, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7th, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his mother and Stepfather Don and Trisha Stockhoff; father and Stepmother Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

First posted January 7 2011



Day 47 of the Hero WOD Challenge

"John Rankel"

AMRAP, 20 minutes

225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Score: 8 Rounds


Last two days have been awesome.  I've been really excited about times and scores.  When I started this challenge I was just hoping to finish.  Now, I'm expecting to get good times and scores.  I've seen huge gains in all of the 10 general physical skills.  Thanks for you example Sgt. Rankel.

Thursday - April 7th, 2011

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5th, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Forst posted December 26 2010



Day 46 of the Hero WOD Challenge

"Bull"

Two rounds for time of:

200 Double unders
135 pound Overhead Squat, 50 reps
50 pull ups
Run 1-mile

Time: 45 minutes 25 seconds (New PR old time 53.53)


Total surprise today.  Feeling very sore when I woke up this morning.  I love overhead squats so I was anxious to see what today would bring.  My Double unders were much better than last time and the OHS felt real good.  I paced the pull ups.  With all the confidence I went into the run feeling great.  Another example of the power of the mind.  The way I was feeling prior to the workout I would not normally attempt such a WOD.  Shows what I know.  I can only imagine the fierce mental capacity of these Heros.  God bless them and their families.

Wednesday, April 6th, 2011

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NCn died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

First Posted December 12 2010






Day 45 of the Hero WOD Challenge

"Whitten"

Five rounds for time of:

22 Kettlebell swings, 2 pood
22 box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 38 minutes 17 Seconds


This week has been tough.  Everything is mental now.  My body is telling me that it has had enough.  Fortunately, I've learned to ignore the body.  I haven't been overly sore just a dull pain everywhere.  I have to admit, I'm finally letting myself count down the days until this challenge is over.  I knew this week would be rough.  Just have to get through it.  One WOD, one round, one rep at a time.  Just keep moving.  It's only exercise, I can't really complain.  I love CrossFit, love this country.  Stay strong and lets make a difference in people's lives.

Tuesday - April 5th, 2011

U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forced Group (Airborne), based in Fort Bragg, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

First posted November 30 2010






"Thompson"

10 rounds for time of:

15 ft Rope Climb, 1 ascent
95 pound back squat, 29 reps
135 pound barbells Farmer Carry, 10 meters

Begin the rope climbs seated on the floor.

Time: 34 minutes 34 seconds


I was very motivated going into today's WOD.  While reading the posts I came across his wife's post (Emily).  It was very moving and inspiring.  May we always remember and honor such men and their families.  Another tough workout.  Can't say I've ever done 290 back squats in a workout.  Farmers walk was very difficult finding the balance.  The rope climb was the only easy part of the workout.  Now I must go ice my legs and back so they will work tomorrow.

Last year I did "Murph" on my birthday.  This year "Thompson."  It's great to be 31 and in the best shape of my life.

Monday - April 4th, 2011

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy Seal team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

First posted November 21 2010






Day 43 of the Hero WOD Challenge.

"Collin"

6 rounds for time of:

Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 box jumps, 24 inch box
95 pound sumo deadlift high-pull, 12 reps

Time: 32 minutes 9 seconds


I was really excited about this WOD.  It sounded like the sandbag carry would be fun.  Typical CrossFit, it was fun until the fourth round and then it felt like someone was adding more weight while I did the other exercises.  Part of me wanted to take it easy once it felt hard so I could save myself for tomorrow.  Then I remembered why I was doing the workout in the first place, to honor these brave men as best I could.  There may be no tomorrow.

Saturday, April 2nd, 2011

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

First posted November 13 2010




Day 42 of the Hero WOD Challenge

"Blake"

Four rounds for time:

100 foot Walking lunge with 45 # plate held overhead
30 Box jump, 24 inch box
20 wallball shots, 20# ball
10 Handstand push-ups

Time: 22 minutes 58 seconds


Yikes.  I'm hoping it's just fatigue, but this one felt like it took forever.  Legs just would not work.  I feel like I am pacing the workouts more than normal because I know that I have more in store for me the next day.  I'm wondering how the intensity will be once I get back to normal WODs.  I feel stronger than ever before but the intensity is a little lower because of the amount of work involved in each workout.  I think the mental gains will be worth it.  I know my body is sore and maybe a little worn down but I really don't feel it.

Friday - April 1st, 2011

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010.







Day 41 of the Hero WOD Challenge.

"Brenton"

Five Rounds for time of:

Bear crawl 100 feet
Standing broad jump 100 feet

Do three burpees after every five broad jumps.  If you've got a twenty pound vest or body armor, wear it.

Time: 10 minutes 24 seconds


I realize these blog comments are pretty boring.  I'm not a writer, these thoughts are supposed to be more of a personal journal.  The broad jumps were awkward with the vest.  My hips were tight making the bear crawl difficult.  Sad situation for this Officer.  Like other heros dying by IEDs, sometimes there is nothing you can do to prevent the situation.  My prayers included his children today.

Thursday - March 31, 2011

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3rd, 2009 while on patrol in the Zhari district of Afghanistan when an IED exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

First posted October 19 2010





Day 40 of the Hero WOD Challenge

"Bulger"

Ten rounds of:

Run 150 meters
7 Chest to bar pull-ups
135 pound Front Squat, 7 reps
7 Handstand push-ups

Time:  27 minutes  20 seconds


I was humbled by this WOD.  Thought I would be able to do better.  I knew the Front Squats would be difficult if I breathing to hard.  Couldn't help breathing hard after the CTB pull-ups.  I really do love these workouts.  They are always physically and mentally challenging.  A great tribute to these Heros.

Wednesday - March 30th, 2011

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

First Posted October 17 2010





Day 39 of the Hero WOD Challenge

"Forrest"

Three rounds for time of:

20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Time: 33 minutes 36 seconds


Approached today a little different.  Did not look at the comments or other times prior to the workout.  I worked as fast and as hard as I could.  Toes to bar following L-pull-ups got difficult in a hurry.  Surprised after the workout to see that Graham Holmberg only beat me by 1 min 16 sec.

It's tough to see guys killed in helicopter crashes as it is one of my early childhood memories when my father lost good friends when a helicopter from his squadron crashed.  My thoughts go out to his son Luke.

Tuesday - March 29th, 2011

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010








Day 38 of the Hero WOD Challenge

"Jack"

AMRAP in 20 Minutes:

115 pound Push Press, 10 reps
10 KB Swings, 1.5 pood
10 Box Jumps, 24 inch box

Score: 11 Rounds


After a dismal showing on Monday I felt that this was a lot better result.  The Push Press was the limiting factor.  Need to get stronger.  I was able to get them done unbroken each round but had to spend some extra time getting my breathing under control before attempting the movement.  The workouts are really starting to take there toll on me.  I'm finding it hard to recover for the next day.  I'm gonna push through it and keep in mind the warrior spirit these Heros had.

Monday - March 28th, 2011

U.S. Air Force Security Forces1st Lt. Joseph D. Helton, 24, of Monroe, GA, Assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

First posted 9 September 2010






Day 37 of the Hero WOD Challenge

"Helton"

Three rounds for time of the following:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees


Time: 46 minutes 34 seconds


Had a good warm up and was hoping for around a 35 minute time.  Trying not to complain, but I must be honest.  My shoulders are still smoked from last weeks bench press, ring push-ups, push-ups with 20 lb vest.  I really suffered on the dumbbell squat cleans.  As a result there was no easy part of the workout.  I survived and I will continue with the challenge tomorrow.  Live to fight another day.

Saturday - March 26th, 2011

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

First posted 5 September 2010






Day 36 of the Hero WOD Challenge

"Severin"

Wearing a 20 pound vest complete the following for time:

50 Strict Pull-ups,
100 Push-ups, release hands from floor at the bottom.
Run 5k

Time: 39 minutes 56 seconds


My goal was to finish under 40 minutes.  The push-ups were tough after the past two days.  It's not easy running with weight.  Thank you to all those carrying the burden of protecting our freedoms.  When I started thinking the 20 pounds was heavy and the hill was steep I thought of those patrolling the hills of Afghanistan wondering if they were complaining about the weight they are carrying.  I doubt it.

The six Heros I honored this week left behind a combined 11 children.  May we remember them and pray for them.

Another new Hero WOD posted on Main Site today.  U.S. Marine Corps Sergeant Matthew T. Abbate.

That makes 53 Hero WODs to date.

Friday - March 25th, 2011

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fl, assigned to the 1st Battalion, 37th Field Artillery Regiment, 37th Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th 2010, in Khalis Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010






Day 35 of the Hero WOD Challenge

"Coe"

Ten rounds for time:

95 pound Thruster, 10 reps
10 Ring push-ups

Time: 14 minutes 57 seconds


I was hoping for a faster time after taking so long on yesterday's WOD.  All things considering I'm happy with my time and feel that I honored Sgt. Coe and his family with everything I had.  I don't have many new thoughts.  Just working hard to accomplish this challenge.  Spending as much time with my family as I can and appreciating the freedom's the men fought to preserve.

Thursday - March 24th, 2011

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Provinc, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelly, two children, Nathan and Savannah, and by his parents.

First posted 10 Aug 2010







Day 34 of the Hero WOD Challenge

"Adam Brown"

Two rounds for time:

295 pound Deadlift, 24 reps
24 Box jumps, 24" box
24 Wall Ball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24" box

24 Wall Ball shots, 20 pound ball

145 pound Clean, 24 reps

Time: 2 hours 42 minutes 43 seconds


This is one of the WODs I looked at early on and questioned whether I would be able to do it as prescribed.  My 1 rep max on bench press is 200 pounds.  Reading about Adam made me want to finish the workout as prescribed no matter how long it took.  I finished, sometimes that's all that matters.

Wednesday - March 23rd, 2011

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fl, assigned to the 3rd Marine Special Operations Battalion, Marine Special Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

First posted 27 Jul 2010




Day 33 of the Hero WOD Challenge

"Roy"

Five rounds for time of:

225 pound deadlift, 15 reps
20 Box jumps, 24" box
25 Pull-ups

Time: 18 minutes 7 seconds


I really paced the workout today.  By the last round I was doing all I could to keep the pace I had set on previous rounds.  Not sure if my pacing helps me get a better time.  The pacing helps me from completely falling apart on the strength based movements.  In stead of pushing that extra rep I find it better in the long run to save the rep for the next set.    I've been reading the post to keep me motivated but am finding it especially hard when there are children left behind.  I went to my son's baseball game tonight.  He had a great hit to left field and earned the coaches game ball for the game.  So thankful I could be at his game to share in that moment.

Tuesday - March 22nd, 2011

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.

First posted 9 Jul 2010



Day 32 of the Hero WOD Challenge

"Johnson"

AMRAP in 20 minutes

245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Score: 4 Rounds + 2 Muscle -ups


It was difficult to get myself motivated to start today's WOD.  I allowed myself to feel fatigued.  I was worried about the squat cleans.  Once I got into the workout I felt good and was able to push it.  The squat cleans went better than expected.  I have to admit I am proud of my score.  Squat cleans as prescribed are over my body weight.  This experience makes me excited to see what type of athletes CrossFit will produce in the future.  I never thought I would be able to handle the recent training volume.  I can only imagine what some of the top athletes in community are doing.  I think as we start to see full time athletes we will see remarkable feats.

Monday - March 21st, 2011

Captain Ronald G. Luc, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire IED.

He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

First posted 5 Jul 2010





Day 31 of the Hero WOD Challenge

"Luce"

Wearing a 20 pound vest, three rounds for time of:

Run 1 K
10 Muscle-ups
100 Squats

Time: 28 minutes 45 seconds


This is the beginning of week 6.  Had a great weekend with lots of family.  My Father-in-law turned 60 and we had a big birthday for him.  All of his 12 children were in town with a majority of the grand kids. Played basketball both Friday night and Saturday early afternoon.  Felt a little fatigued but still moved real well on the court.   I'm not much of a basketball player but I could run the entire time.  Also, blessed my new little girl in church on Sunday.  Most of the family was there as well.  It's moments like these that make me appreciate men like CPT Luce that much more.

Saturday - March 19th, 2011

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990.  His verious assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT.

He is survived by his wife Emily and 9 month old daughter Kaila.  The LAPD established and trust fund for them.

First posted 22 June 2010





Day 30 of the Hero WOD Challenge

"RJ"

Five rounds for time of:

Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Time: 39 minutes 50 seconds

Friday - March 18th, 2011

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qauda.  Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in there name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren Labonte, 35; Elizabeth Hanson, 30 and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

                                                    First Posted 30 May 2010

Day 29 of the Hero WOD Challenge

"The Seven"

Seven rounds for time of:

7 Handstand push-ups
135 pound thruster, 7 reps
7 Knees to Elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 32 minutes 23 seconds


New Hero WOD posted today on main site.  Picture of 1LT Todd Weaver with his daughter.  May we not forget her and the sacrifice of her father.

Thursday - March 17th, 2011

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 20, 2009 during the Station Fire.  His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.   He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

First posted 29 May 2010





For time: With a 2 pood kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 swings
21 Overhead squats, Right arm
50 swings
21 Turkish get-ups, Left Arm

Time: 84 minutes 17 seconds


Longest CrossFit workout to date.  My TGU PR prior to today was 1.5 pood.  My first TGU during the workout was a PR.  I wasn't in to much of a hurry on the last set of TGUs in fear that the KB would crush my face coming down.  Just a proud day for me to say I've done this Hero WOD as prescribed.  It was worth the almost 85 minutes.

Wednesday - March 16th, 2011

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an IED that detonated during joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.  He is survived by his parents, Richard and Ethel Jane Nuttall.

First posted 28 May 2010





Day 27 of the Hero WOD Challenge

"Nutts"

-10 Handstand push-ups
-250 pound  deadlift, 15 reps
-25 Box jumps (30 inch box jumps)
-50 pull-ups
-100 Wall Ball, (20 pound ball)
-200 Double Unders
-Run 400 meters with a 45 pound plate

Time: 19 minutes 50 seconds (New PR)


I completed this WOD back in January.   Today I cut nearly a minute of that time.  Who would have thought that 27 days into this challenge I would still be setting personal best.  Found comfort today reading the post about Nutts.  His fun loving personality lives on as his family and friends still honor him.  God bless his family.

Tuesday - March 15th, 2011

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.  Jerry is survived by his wife Molly and his sons, Chad, Cody, Chase and Conner.

First posted 9 May 2010










Day 26 of the Hero WOD Challenge

"Jerry"

For time:

Run 1 mile
Row 2K
Run 1 mile

Time: 22 minutes 54 seconds

Monday - March 14th, 2011

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.  He was engaged to be married with Lisa Esposito.

First posted 24 April 2010










Day 25 of the Hero WOD Challenge

"Paul"

Five rounds for time of:

50 Double Unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Time: 18 minutes 42 seconds (New PR)

Saturday - March 12th, 2011

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq.  He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga.  This was his fourth deployment, his first to Iraq.  Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.  He is survived by his father Steven McGhee of Myrtle BeachS.C., his mother Sherrie Battle McGhee, and his brother Zachary.

First posted 15 April 2010







Day 24 of the Hero WOD Challenge

"McGhee"

AMRAP in 30 minutes:

-275 pound deadlift, 5 reps
-13 push ups
-9 Box Jumps, 24 inch box.

Score: 20 Rounds

Friday - March 11th, 2011

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq.  He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.  He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

First posted 1 March 2010






Day 23 of the Hero WOD Challenge

"War Frank"

Three rounds for time of:

25 Muscle-ups
100 Squats
35 GHD situps

Time: 28 minutes 9 seconds

Thursday - March 10th, 2011

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008.  He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

First posted 22 February 2010









Day 22 of the Hero WOD Challenge

"Garrett"

Three rounds for time of:

-75 Squats
-25 Ring Handstand push-ups
-25 L-pull-ups

Time: 51 minutes 30 seconds

Wednesday - March 9th, 2011

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.  He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

First posted 7 February 2010









Day 21 of the Hero WOD Challenge

"Stephen"

30-25-20-15-10-5 rep rounds of:

-GHD sit-up
-Back Extension
-Knees to elbows
-95 pound stiff legged deadlift

Time: 19 minutes 51 seconds

Tuesday - March 8, 2011

On Nov. 5 2009 at 1:34 pm, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX.  He killed 12 soldiers and one civilian and wounded 43 others.

Spc Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook,  Illinois, and Spc. Kham Xiong, 23, of St. Paul,  Minnesota, along with eleven of the wounded were active Crossfitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

First Posted 5 December 2009






Day 20 of the Hero WOD Challenge

"Lumberjack 20"

20 Deadlifts (275 pounds)
Run 400 meters
20 KB Swings (2 Pood)
Run 400 meters
20 Overhead Squats (115 pounds)
Run 400 meters
20 Burpees
Run 400 meters
20 Pull-ups (Chest to Bar)
Run 400 meters
20 Box jumps (24" box)
Run 400 Meters
20 DB Squat Cleans (45 pounds each)
Run 400 Meters

Time: 25 minutes 55 seconds

Monday - March 7, 2011

1 LT Tyler E. Parten, 24 of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire.  He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

First Posted  17 October 2009






Day 19 of the Hero WOD Challenge

"Tyler"

Five rounds for time of:

7 Muscle-ups
21 reps 95 pound Sumo-Deadlift High-Pull

Time: 13 minutes 6 seconds

Saturday - March 5th, 2011

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.  Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

First posted 2 May 2009









Day 18 of the Hero WOD Challenge

"Hansen"

Five Rounds for time:

30 KB Swings (2 pood)
30 Burpees
30 Glute-Ham Sit-ups

Time: 36 minutes 12 seconds

Friday - March 4th, 2011

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant ErvinRomans, Sergeant Mark Dunakin, and Officer John Hege.  Daniel is survived by wife Jenni and Daughter Jojiye.

First posted 16 April 2009










Day 17 of the Hero WOD Challenge

"Danny"

AMRAP in 20 minutes

30 - 24" Box Jumps
20 - 115 pound Push Press
30 - Pull-ups

Score: 4 rounds + 30 Box Jumps


I attended the funeral of these four slain Officers.  The department approved a number of us to drive units up to Oakland for the funeral.  I thought we drove a long way.  There were two units from Chicago PD and a large number of Officers from NYPD and Boston PD that flew out.  It was a heart wrenching service but also very uplifting by the brotherhood represented.  Good time spent with fellow Officers.  We actually drove into San Francisco after the funeral and took pictures by the Golden Gate Bridge.  Not a fan of the occasion but a unique experience to have pictures in uniform with our marked units so far from home.

I'm thankful for the opportunity I have to serve as a Police Officer next to honorable men and women.

Thursday - March 3rd, 2011

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009









Day 16 of the Hero WOD Challenge

"DT"

Five rounds for time of:

12 reps, 155 pound Deadlift
9 reps, 155 pound Hang Power Clean
6 reps, 155 pound Push Jerk

Time: 31 minutes 15 seconds


First time doing this workout as prescribed.  I used a rack for the Push Jerks.  I was proud to finally be able to properly honor SSgt Davis.  I used to think I wasn't strong enough for this workout since I only weight 150 pounds.  I used to make a lot of excuses.  Since starting this Hero WOD Challenge I find making excuses a waste of time.  I was thinking his son T.J. will be turning 2 years old soon.  What a fun age.  Spent some time rolling around with my 3 year old boy today.  Life is good when you allow yourself to appreciate what you have.

Wednesday - March 2nd, 2011

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th, 2008 in Afghanastan.  He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted 10 October 2008

Day 15 of the Hero WOD Challenge

"Mr. Joshua"

5 Rounds for time of:

400 meter run

30, GHD Sit-ups

15, 250 pound Deadlift

Time: 28 minutes 6 seconds


This was the last new Hero WOD posted in 2008.  We had 7 new Hero WODs in 2008.

This was the first time we saw three consecutive new Hero WODs posted.  I was uplifted by so many positive comments on the message board.  These five round workouts have been mentally challenging.  After completing the WOD, I felt that the mental hurdle had been broken.  I was able to keep the pace I wanted without allowing that major let down that often occurs during the 3rd or 4th round.  Starting to believe that this is making me stronger.  This was the first time completing the WOD as prescribed.

Tuesday - March 1st, 2011

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanastan.  He is survived by his wife Nicole and his Daughter Zarine.

First Posted 9 October 2008










Day 14 of the Hero WOD Challenge

"Erin"

Five rounds for time of :

40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 17 minutes 53 seconds


I read the workout wrong and did split snatch.  Since I believe the movement is harder than the split clean I'll let the time stand.  I apologize Erin.


Doing these Hero WODs so close together brings an even greater impact of the losses we have endured. I thank God for these Men and all those who serve for our freedoms.  I hope his daughter finds comfort in knowing the sacrifice of her father.  May we not forget the children and family left behind.

They posted another new Hero WOD today (Jason McCluskey) on main site, that makes 51.  The Challenge is extended.  Hopefully we don't see to many more in the near future.  I love that CrossFit continues to Honor these men and their families.

Monday - February 28th, 2011

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.  He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008










Day 13 of the Hero WOD Challenge

"Ryan"

Five rounds for time of :

7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Time: 14 minutes 26 seconds


I remember reading about this incident just after it happened.  Brand new firefighter responding to his first fire.  Suspect lit his own car own fire to ambush responding personnel.  A few LEOs were shot as well.  Worth the read if you want to look it up.  I set a new PR on this workout.  We named our youngest daughter, who was born 8 days ago Ryan.

Saturday - February 26th, 2011

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  Travis is survived by his son Elijah.

First posted 9 June 2008










Day 12 of the Hero WOD Challenge

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 10 minutes 51 seconds

Enjoyed the run.  Took my two oldest kids and nephew with me to the track.  Gates were locked so we had to jump the fence.  My kids went up and over the fence no problem.  They've been joining mom and dad on CrossFit WODs since they were toddlers.  My nephew struggled, but made it over.  Still trying to convince his dad to put him in CrossFit.  Grateful, I didn't have to lift anything today.  Warmed up by removing tile from my In-laws house.  Thankful for the opportunity to spend time with my kids.  I hope Elijah is doing well.  Your father will never be forgotten.

Friday - February 25th, 2011

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake Minnesota, died in a training accident in Arizona, on February 13, 2008.

First posted 12 March 2008









Day 11 of the Hero WOD Challenge

"Tommy V"

For Time:

115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

Time: 23 minutes 37 seconds

Finally got the ropes installed at the gym.  This was the first time doing rope climbs since the police academy.  Thank goodness I know how to use my feet.  The workout was very "Fran"ish, only a lot harder.  Just the way Hero WODs should be.  As a kid growing up with a Father in the Marine Corps, training accidents were my first experience with death.  I find them harder to deal with because the families don't really prepare for that possibility.  Different then when they are deployed to a combat zone.

"It's not how they died that makes them a Hero, but how they lived."

Thursday - February 24th, 2011

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.  Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008












Day 10 of the Hero WOD Challenge

"Randy"

For time:
75 pound power snatch, 75 reps

Time: 6 min 48 seconds (New PR)

As I mentioned, I went to Officer Simmons Funeral.  His teammate who had been shot in the face had recovered enough to make it to the funeral.  There was also hundred plus youth from the church group he was heavily involved in.  Simmons is my inspiration behind becoming an associated member of Steve's Club National Program.

I'm pleasantly surprised that I'm setting so many new PRs on these workouts.  These Hero WODs have forced me to focus on doing the little things right.  Stretching, eating, ice, and sleep have kept me going.   Of course the motivation to honor these men and the families they left behind.

Wednesday - February 23rd, 2011

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008














Day 9 of the Hero WOD Challenge

"Nate"

AMRAP in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

14 Rounds


This is the first Hero WOD posted by HQ that mentions a child being left without his Father.  I thought about my own two sons during this workout.  After the workout I spent time with the both of them.  We hear so much about spending quality time with our children.  I don't think our children, especially young children think "that was quality time spent with dad."  They just want time, as much as we can and are willing to give them.  Lets keep it simple.

Tuesday - February 22nd, 2011

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, Ca who was killed in Afghanistan May15th, 2007

First posted 22 December 2007










Day 8 of the Hero WOD Challenge

"Joshie"

3 rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

The snatches are full squat snatches.

Time: 35 minutes 18 seconds


Read comment #28 from the first post.  Thanks Bingo for your thoughts.  This was one of the WODs I was happy to be able to complete.  One arm squat snatch took a lot of concentration.  Thinking while fatigued, a concept we take for granted.  I'm grateful for those warriors (military, police, and fire) who can think, and act appropriately under fatigue and pressure.

There were 4 new Hero WODs posted in 2007

Monday - February 21st, 2011

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, Va who was killed in Iraq 11 December 2007

First Posted 19 December 2007









Day 7 of the Hero WOD Challenge

"Badger"

3 Rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Time: 30 min 57 seconds

Reading the comments about CPO Mark Carter made me wish I could have met the man.  He sounds like he was a MAN among men.  I almost took today off.  My wife went into labor yesterday and delivered our fifth child, Ryan Jordan Yee, at 2242 hours.  Both mom and the baby are doing excellent.