Special Workouts - Dedicated to those no longer with us

[Nomad]

Gents,

This thread is going to be dedicated to fallen Warriors whom we'll honor with some sweat.

These are not going to necessarily be Crossfit style workouts, as much as they will be gut-checks for those of us honoring our fallen comrades, some of them whom we might have known, some who were like brothers and sisters to us and some who literally were all the family we had.

Anyone who is a Veteran or current USMIL can post their dedication in here and the rest of the group will post their results. If you lack common sense or pollute this thread with some kind of bullshit, I'll revoke your posting privileges on this board.

RLTW!

[Nomad]

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

95 pound Thruster, 7 reps

7 Knees to elbows

185 pound Deadlift, 7 reps

7 Burpees

50lbs Kettlebell swings, 7 reps

7 Pull-ups



Disclaimer: I modified the Thrusters from 135 to 95lbs and the Deadlift from 245 to 185. The idea being that you do your repetitions in one go, rather than taking breaks and doing 3/2/2 etc. Adjust as needed. Your HR should be skyhigh throughout this gut check. I had to take up to 60 second breaks between exercises at times.

My time was 36:38 min.

Let's see some numbers.

[Nomad]

I am not surprised that you smoked me on this. Status check in four weeks!

[The Holmchicken]

I got two. They both suck, especially "Jack". Dedicated in the memory of two men who gave all, Chris and Jack, ODA 1334, KIA 29 Sept 2009, Kagay, Jolo, Republic of the Philippines

SFC Chris Shaw Memorial Workout

Work-out

Run 800m

30 Box Jumps

20 Pull-ups

10 Wall-balls

3 Rounds


SSG Jack Martin Memorial Workout

"Jack"

Run 400m

15 Thrusters #65/#95

20 Pull-ups

5 Rounds

[Ndog275]

2009-07-08 >>

GUY "BEAR" BARATTIERI

Obj: Strength

Warm up: 4 Rounds
Barbell Complex (85#, 95#, 105#, 115#)
HAM - Hip Mobility Drill

Training:

(1) Work up to 1RM Bench Press

(2) 6 Rounds
2x Bench Press @ 85% 1RM
5x Shoulder Dislocates with PVC

(3) 5 Rounds
3x Curtis P (increase load each round until 3x is hard, but doable)
5x Tarzan Pull up
5x GHD Situp

(4) 5 Rounds
6x Glute Ham Raise or 6x Romanian Dead Lift
5x Broad Jumps
Pigeon Stretch



This session is named after Bronz star winner and fallen soldier Major Guy Barattieri. Click this link for more about "Bear": gazingattheflag.blogspot.com/2006/11/wednesday-hero-maj-guy-barattieri.html

Bear was a friend I knew from his time at 1 SFG(A) and Seattle Police.

[Bandito]

Nate's is a spin off from Military Athlete, those are all MA terms.


I love to hate the barbell complexes.......

[Bandito]

"Steve-O", in honor of Steve Langmack

Range PT in Kit

Items needed:
80 lb. sand bag (Best to use a C bag)
30 ft rope (tie one end to the sand bag)
1 piece of A zone (if you want to challenge yourself) or C zone steel plates with stand.
Barricade Pole or something similar to conduct carbine drill from
Minimum of 4 x 30 rd magazines
M4

Range set up:

Set steel at 50m

4 Rounds for time in full kit minus helmet:

10 burpees
200m run
Grap rope and run out to the end of the rope, pull sandbag hand / over hand to you
Throw sand bag on shoulder and;
10 squats
Run out to the end of the rope, and pull sandbag hand / over hand to you.

Move to barricade:
5 rounds on steel from each of the following positions (This is what we call "The S Drill"):
Standing strong side
Standing support side
Kneeling support side
Kneeling strong side
Inverted prone
Reverse Prone
NOTE: If you focus and be accurate vs. fast, you will empty a mag with all good hits and not have to reload

Start over again and do 4 complete rounds.

[The Holmchicken]

Did "Bear" the other day. Nice.

[The Holmchicken]

This morning, from the crossfit main site. One year anniversary of SFC Chris Shaw and SSG Jack Martin KIA in the Philippines.

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., 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.

CrossFit

[madslashers1-2]

I know he wasn't one of us per se...but Jim Harris (who is deceased for those of you who don't remember) from the 2/75 BFC had his own Ab routine workout that we would use to smoke ourselves or insolent privates...does anybody have it written down anywhere. That one was a good one and it honors a good man who worked tirelessly for Rangers, it can also make you see Jesus if you do it right and in a timely manner.