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.