WOD 11-11-2010

If you are new to crossfit you may not understand the importance of a hero WOD such as the one listed below.  We show our respect to the men and women who voluntarily defend and die for this country by completing the hero WODs.  While their sacrifice far outweighs any WOD we can name after them, your intensity and tenacity while completing this WOD is a great way to pay your respect as an individual.  So, today when you don't think you can go on, think of those who have sacrificed everything so you could at least have the option to push through this WOD.  No whining and no excuses today.  It is Veterans day, don't thank A veteran today thank as MANY as you can.   


AMRAP 30 Minutes

Deadlift 5 reps 275/195 #

13 Push Ups

9 Box Jumps

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 Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary


  1. yikes, 30 minutes. this is a Sri special if there ever was one.

  2. Agreed. Will make this one up at Open Gym Saturday if work allows… if not, then next Saturday. Boo, I hate missing hero WODs.

  3. Glad in a subdued way to see a hero WOD again.

  4. Good job morning crew!
    Just to clarify, there is no open gym this Saturday as we are having the Grand Opening party and will be doing Cindy. Gym doesn’t open until 10 as we will be setting up and getting ready for the party.

  5. Rude awakening and totally humbling experience this morning… but we pushed thru and got it done! Rock it tonight, peeps!

  6. Dave, I am commenting on here just so you can comment back and have a distraction from work:)

  7. Wish I could be there to do this today. I’ll be back soon though.. Miss you all!

  8. we miss you, too, ali b!!! heal quickly!

  9. I appreciate that Shera. Luckily I’m off for Veteran’s Day today but save up all your comment ideas for tomorrow. I’ll definitely need them then. Now I’ve just got to think of something to do today.

  10. today is Veteran’s Day and WoW day! aren’t you all lucky! sorry i haven’t posted a WoW in a while, but with traveling and not owning a smart phone, i didn’t even get my football pool picks in last week… so, without further adieu, i give you this week’s WoW (Word Of the Week for those just joining us)… this was recommended by two fellow cfr members. the WoW is GLUTENY. GLUTENY is a combo of the words “gluten” and “gluttony”. it refers to when you over induldge in gluten rich foods… GLUTENY is especially prominent following a paleo challenge! (or when going out of town for MANY consecutive days)

  11. Hey Jackie – what weight did you do on the deadlifts? I assume the no-whining principle doesn’t prevent us from whining about last night’s WOD. My legs are living to regret it.

  12. Y’all know Josh from Crossfit Innovate. Here he is doing “clapping pull-ups.” Just what my ego needed…

  13. 30 minutes? You have GOT to be kidding me….

  14. yes, murry. 30 minutes… in the grand scheme of things, it’s not so long… (don’t ask alima about my commentary during the wod)
    donna, i started @ 175# for the first 4 rounds… then did the last 5 rounds @ 155#… my back started to round in the fourth round, so to keep from injurying myself, we dropped the weight back. 175# was tough – i tried 195# before we started, but that just wasn’t going to happen for more than one or two pulls :\ i’ll get there eventually!

  15. Thanks – I looked back at my notes from the last time we did this on April 15, 2010, and I started at 135 for 6 rounds, then went to 130 for 4 rounds, then dropped it down to 125 for the last round I did. I remember that was right after Filthy Fifty, though, and I was hurting going in! :o) I think I’ll try to stick with 155 tonight and see how that goes.

  16. Alima – do we sign up on MindBody for anything on Saturday? I may be able to run by from 10:00-11:00 – depends on how much party prep I have to do.

  17. Hey guys, I signed up for a strength class tonight, but I have an event that I need to be at later in the evening. I’d like to head out to the event right after my WOD is completed. Anyone want to swap with me?

  18. Hate that I will miss a hero WOD but I’m thinking my knee won’t make it through that 🙁 Good luck and Happy Veteran’s Day!

  19. No, no need to sign up on Mind Body. It’s a come and go kind of party. So come whenever you can and for however long you want! 🙂