US Army Captain Jason 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.
"HOLBROOK"
Ten rounds
75/115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
This Hero WOD is supposed to be recorded each round for time. This requires each athlete keep track of his/her time/rest. If you choose to do this, it will be your responsibility to track time on the board. If you choose the alternate, you can track your total time with the rest minutes included for your final score. Both require the athlete to watch the clock for their individual rest. The clock will continue to run the entire class - you decide how you want to record your time.
Read:
"Burning Runner: An Inside Look Into CrossFit Culture" by T.J. Murphy, Competitor Magazine.
Quote:
"Confidence... thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."
-Franklin D. Roosevelt
Photos:
We get by with a little help from our friends!
Welcome to CFKoP Terri!
Our CrossFit Kids attack some box jumps!
Welcome back Jon!
Dianne over the bar!
Results:
Rx:
Olan 23:55
Danny 28:52
Sam B. 18:25
Miranda 33:31
Rob P. 22:34
Plentus 22:20
Aimee 21:48
Dorothy 30:51
Mel 29:39
Tim P. 19:35
Mike Fab 31:04
Shawn 21:34
Tony 20:00
Vinny 19:48
D.C.:
Jay E 35:36 D.C.Pullups
Nicole S 33:21 D.C. Pullups
Nina 32:42 D.C. Pullups
Kristin T 32:51 D.C Pullups
Jerry 28:25 depth
Liz 30:35
Scaled:
Mike S 34:24 65#
Jeff H 32:08 (105#/95)
Mike P 25:46 (105)
Cindy 15:47 (5Rnds)40#, 150row, jump pu
Pat P 34:46
Kim G 38:55 45# blu
Howard 25:51 105#
John Sch 6 rounds 95#
Victor 34:10
Steph J 31:47 35# bnd
KSB 31:44
Christine T 30:30
Kara 25:57
Joy 30:23 35# band
Brad M 24:24
Ciera 32:20 45# jumping pu
Mark 28:01 (85/band)
Charles 36:38 (65)
Bell 26:33 (95/band)
Golden 28:33 (85/band)
Mahin 29:46 (15/band)
Barrett 30:30 (95/band)
Sheng Ching 25:45 (7rnds,63/band)
Jess S. 29:51 (?)
Travis 32:11 85/band
Ph 28:48 band
Megs 29:04 65
Diego 31:05 band/75
Karen 32:38 65/band
Rachael 28:16 45/band
WW 28:49 75/band
Gina 31:14 50/band
Terry 29:02 35/jump
Steph 32:35 band
JP 33:16 75/band
Flounder 30:57 65/band
Jon 27:56 75/band
Tim H. 29:05 75/band
Dianne 41:24 40 Band
Ditty 43:35 55/band
Photos:
We get by with a little help from our friends!
Welcome to CFKoP Terri!
Our CrossFit Kids attack some box jumps!
Welcome back Jon!
Dianne over the bar!
Results:
Rx:
Olan 23:55
Danny 28:52
Sam B. 18:25
Miranda 33:31
Rob P. 22:34
Plentus 22:20
Aimee 21:48
Dorothy 30:51
Mel 29:39
Tim P. 19:35
Mike Fab 31:04
Shawn 21:34
Tony 20:00
Vinny 19:48
D.C.:
Jay E 35:36 D.C.Pullups
Nicole S 33:21 D.C. Pullups
Nina 32:42 D.C. Pullups
Kristin T 32:51 D.C Pullups
Jerry 28:25 depth
Liz 30:35
Scaled:
Mike S 34:24 65#
Jeff H 32:08 (105#/95)
Mike P 25:46 (105)
Cindy 15:47 (5Rnds)40#, 150row, jump pu
Pat P 34:46
Kim G 38:55 45# blu
Howard 25:51 105#
John Sch 6 rounds 95#
Victor 34:10
Steph J 31:47 35# bnd
KSB 31:44
Christine T 30:30
Kara 25:57
Joy 30:23 35# band
Brad M 24:24
Ciera 32:20 45# jumping pu
Mark 28:01 (85/band)
Charles 36:38 (65)
Bell 26:33 (95/band)
Golden 28:33 (85/band)
Mahin 29:46 (15/band)
Barrett 30:30 (95/band)
Sheng Ching 25:45 (7rnds,63/band)
Jess S. 29:51 (?)
Travis 32:11 85/band
Ph 28:48 band
Megs 29:04 65
Diego 31:05 band/75
Karen 32:38 65/band
Rachael 28:16 45/band
WW 28:49 75/band
Gina 31:14 50/band
Terry 29:02 35/jump
Steph 32:35 band
JP 33:16 75/band
Flounder 30:57 65/band
Jon 27:56 75/band
Tim H. 29:05 75/band
Dianne 41:24 40 Band
Ditty 43:35 55/band
21 comments:
No way am I missing this one.
Any workout that has built in rest is bound to be hard. Think fgb. Not to mention the 10 rounds. Should be hard.
Agreed, Dorothy! When rest is prescribed in a wod it = a mind f&ck.
Tim,
When you post the 6 AM results please add a minute to my time, I miscounted the rest rounds -- should have been 4 not 5!
That was AWESOME!!!!!
yeah the 1 min rest just gives you time to think about the pain you have to go through again.....megs is right its a Mind F&ck.
6am/930am Results w/ rest minutes included!
Rx
Olan 23:55
D.C.
Jay E 35:36 D.C.Pullups
Nicole S 33:21 D.C. Pullups
Nina 32:42 D.C. Pullups
Kristin T 32:51 D.C Pullups
Scaled
Mike S 34:24 65#
Jeff H 32:08 (105#/95)
Mike P 25:46 (105)
Cindy 15:47 (5Rnds)40#, 150row, jump pu
Pat P 34:46
Kim G 38:55 45# blu
Howard 25:51 105#
John Sch 6 rounds 95#
Victor 34:10
Steph J 31:47 35# bnd
KSB 31:44
Christine T 30:30
Kara 25:57
Joy 30:23 35# band
Brad M 24:24
Ciera 32:20 45# jumping pu
6am/930am Results w/ rest minutes included!
Rx
Olan 23:55
D.C.
Jay E 35:36 D.C.Pullups
Nicole S 33:21 D.C. Pullups
Nina 32:42 D.C. Pullups
Kristin T 32:51 D.C Pullups
Scaled
Mike S 34:24 65#
Jeff H 32:08 (105#/95)
Mike P 25:46 (105)
Cindy 15:47 (5Rnds)40#, 150row, jump pu
Pat P 34:46
Kim G 38:55 45# blu
Howard 25:51 105#
John Sch 6 rounds 95#
Victor 34:10
Steph J 31:47 35# bnd
KSB 31:44
Christine T 30:30
Kara 25:57
Joy 30:23 35# band
Brad M 24:24
Ciera 32:20 45# jumping pu
Olan, you crushed it! Very nice!
For the 11 people in my 6am that thought I was crazy, this is the Hitler Thruster video. I am now aware that there are other Hitler CrossFit videos out there, but this one is for the Thrusters.
http://crossfitlions.blogspot.com/2009/08/kalsu-hardest-wod-to-date.html
Thanks Mel, I am not going to check the blog for the rest of the day because I know that time is going to get destroyed in the later classes.
Congratulations to Diego for getting your first kipping pull-ups with the help of Coach P & Intern Coach Mel :)
6:30 Intervalers
Rx
Danny 28:52
Sam B. 18:25
Miranda 33:31
Rob P. 22:34
Depth
Jerry 28:25
Scale
Mark 28:01 (85/band)
Charles 36:38 (65)
Bell 26:33 (95/band)
Golden 28:33 (85/band)
Mahin 29:46 (15/band)
Barrett 30:30 (95/band)
Sheng Ching 25:45 (7rnds,63/band)
Jess S. 29:51 (?)
a hard one to judge for sure, but you all took in in stride and pushed the limits. Good work out there, esp. Sam B. who put on a clinic and anyone who fought through hand rips.
yes, Diego got his first couple kipping pull ups, it definitely helps to have had the strength to do a dead hang! I was actually talking to an unnamed member and he was saying how he wants to get a pull up. I reminded him to focus on the strength necessary to get a deadhang (and also the technique of kipping). I also wrote that on the goal board:
"If you don't have a dead hang pull up, get one!" (aka, work on the strength before and after class to get one)
I think I'll come back from my blog hiatus with some tips on getting a pull up...
Olan,
You don't give yourself enough credit. You are actually very good at pullups. They're not as pretty as mine, but they are faster.
By the way,
You beat me tonight. I had 30:55 or something like that.
Are the numbers with the 9 minute rest or without? The 21:04 time would be without the minute rest periods. Either way Tony, Vinny, and Shawn all finished way ahead of me. Just want to honest.
CONGRATS TO LIZZIE WHO PASSED HER CFA EXAM!!!
cutest picture ever of Shawn and Liz!! LOVE it:)
Mike- sorry, I was typing too fast, it was 31:04 on the board.
I corrected if for you.
Hey Chris P.... Did I get a 5 minute penalty added on to my time for telling you that I didn't think my squat depth was good???
;)
haha OOPS...Jerry's official time is 23:25 and it's also official I can't read my own terrible handwriting
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