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.

Saturday - February 19th, 2011

SO1 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.  We name this workout "Jason" in honor of his life, family, and courage.

First posted 2 August 2007










Day 6 of the Hero WOD Challenge

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
25 Squats
20 Muscle-ups

Time: 15 min 47 seconds (New PR)

This challenge has already caused a significant change in my thought process.  After 290 pull-ups the past three days there is no reason why I should be able to set a new PR in a workout that has 35 Muscle-ups.  Turns out there is a reason.  The mind.  If we focus on our objective and stop making excuses for why we can't succeed we will find ourselves accomplishing what we didn't think possible.

Jason is also the name of a cousin of mine and Dale is the name of one of my Brother-In-Laws.  A simple thing like a name seems to bring me closer to these heros and reflect on loved ones.  I admire greatly my Brother-In-Law.  His family has been through tremendous trials having lost two children at childbirth and his eldest son, Aaron, at the age of 3 in a car crash.  He continues to lovingly support his wife and is a dedicated Father.  As I complete these workouts motivation is extending to those who still live and make this country great.

Week 1 is done.  I look forward to my rest day.

Friday - February 18th, 2011

SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007













Day 5 of the Hero WOD Challenge

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Time: 6 min 42 seconds

This workout was first posted 4 days after his death.  I remember when this WOD was posted.  Couldn't even do the workout then as my OHS was dreadful.  So today was first time attempting the WOD.  What a great workout.  Last year I had a goal of completing 15 consecutive reps of bodyweight OHS before my 30th Birthday.  I accomplished that goal and was able to give "Josh" a good go with a time I'm proud of.  Thank you Josh for serving our great country.

290 pull-ups in the past three days and my hands have not torn.  Largely due to keeping the consecutive rep count down with lots of very short breaks.

Thursday - February 17th, 2011

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006









Day 4 of the Hero WOD Challenge

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Time: 17min 59 seconds

I felt surprisingly good today.  Normally after completing "Murph" I'm pretty much wiped out the next day.  I'm finding that reading through the comments from the original post makes my soreness seem insignificant and a sense of duty comes over me to honor these men.  It's amazing how in the early days, Hero WODs were posted so quickly after the death of a fellow Crossfitter.  Seems hard to believe how small and tight knit the community was.  CrossFit has really grown and it's exciting to see so many people benefit from the methodology.  Sometimes I miss the old days.

Continuing on the trend of the Hero's names being significant.  Daniel is the name of my brother and eldest son.  From the picture SFC Crabtree appears to be left handed.  So is my son.

200 Pull-ups in the past two WODs and another 90 tomorrow.

Wednesday - February 16th, 2011

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named in 'Body Armor.' From here it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve the great country and the beautiful people who make it what it is.

First posted 18 August 2005





Day 3 of the Hero WOD Challenge

"Murph"
 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

with a 20 pound vest

Time: 36 min 30 seconds (New PR)

My wife thinks it's a bad idea to be doing 6 Hero WODs per week.  It's day three and I'm feeling really good even after the past two days.  Hit this one as hard as I could, mainly because it's my favorite WOD and I need to keep up the intensity. Set a new PR by over a minute.

Tuesday - February 15th, 2011

In honor of Navy Lieutenant
Michael Mc Greevy, 30, of Portville
NY, who was killed in Afghanistan
              June 28 2005
First posted 15 July 2005

Day 2 of the Hero WOD Challenge

"Michael"

3 Rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-ups

Time: 22min 13sec

For motivation, I'm trying to find ways to connect personally with each hero.  My father is from New York and much of my family still resides there.  Michael is my middle name.  First two days of the challenge and the names are becoming significant.

 I did ab-mat sit-ups today.  Big weakness of mine.  

Monday, February 14th, 2011

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


First posted 6 July 2005


















Day 1 of The Hero WOD Challenge


"JT"


21-15-9 reps for time:
Handstand push-ups
Ring Dips
Push-ups


Time: 9.59

I have done this WOD a few times but can't find my previous times.  I believe the first three heros posted here were all killed on the same incident.  I've read the account by Marcus Lattrell leading up to "Murph's" death.  Their brothers in arms died responding to the calls for help.  "Greater love hath no man than to lay his life down for a friend."  I have a daughter named Taylor.  Coincidence, but meaningful now that I start this journey.