Warm-up:
400m run followed by group med-ball toss
Workout:
“Small”
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Dude, great intensity and picture! I want to be just like you when I’m all grown up…
MANIMAL!!!
Hey Josh…..
http://www.youtube.com/user/EpicMealTime#p/u/15/X3nA2zqeX5Q
Thanks…greatest.video.ever! That’s classic. Just saw they have a whole lot more of these too….candy bbq ha
Big A** Protein Bar…
Alas, it mirrors the nutritional quality of nearly every protein bar on the market.
Robert needs to do a WOD in mirrored sunglasses…
You’re right Josh….peanut butter, chocolate, sugar, corn syrup are ingredients common to all the mainstream bars on the market. I’ve found one that’s ok….Raw Revolution – organic, raw live bar and its about 4$ / bar. When is eating healthy going to be cheaper than buying crap??! Never
Good tip, I will check them out. I keep some bars in the pantry as a convenience item on the road; or sometimes nice to eat during a long adventure run or hike (take a break from the specialized sport drinks):
a) Organic Food Bar, http://www.organicfoodbar.com/
b) Steve’s Originals, lots of good options, stevesoriginals.com
c) Hammer bar (by Hammer Nutrition, same folks I get my training and racing fuels from), http://www.hammernutrition.com
Excellent, thanks. I’m always looking for other options too. I will check those out.
You need to get the recipe for those date bars. And you can put as much protein in them as you want!
Robert S. aka Muscles-Glasses
Rx’d
47:27
Solid work from everyone this morning. Grind it out and just keep moving. Awesome finish from JD and Josh!
45:44 – this one sucked
3 rds for time of:
1000m row
50 burpees
50 box jumps
800m row
Felt decent this morning however, towards the end, this is one of four workouts I’ve done at crossfit that made me want to throw up. First two rounds of burpees unbroken, all box jumps unbroken, had two misses. After the pull-up, burpee ladder two weeks ago these burpees didn’t feel that bad…very surprising. The rows took a loooooong time, rowing 1800m in the middle two rds was not fun. For all those in later classes…PACE YOURSELF, this is a long wod, pick a pace and stick to it. Great morning class this AM! Good job to everyone that pushed themselves through this one.
47- flat Rx’ed, Ranger JD caught me right at the end. Great effort by all this morning, loved the crowd today!
Dear 16:30 class, I’m so sorry for you guys.
Oh…my…goodness…I cut it in half and finished at 45:33. Great job this morning 6am folks! Way to push through and earn your time. Agree with Matthew, pacing yourself is the key.
Thank GOODNESS it’s a rest day for me today or else you’d be in trouble!! Whew!
Best of luck and great job to all who pay tribute to Small today!
I know you would have killed it Kerri. I just wouldn’t be able to take that afternoon heat.
After 7 workouts in the last 6 days, this is my scheduled rest day. Really. I’m not a shirker!
Seriously, tip of my cap to everyone who attempts this WOD. As hot as it’s been, it would wipe me off the map.
Thanks to three on, one off, I will also be missing this one. Good luck to all who participate.
1hr/31 seconds…. R.I.P. Small.
Great work Tracey!!
Knowing this was your time, you’d have to be there from 4:30 til dark for me to get past 150 box jumps without injurty!!
Sounds like this one was Hella Suck!! Good Job!
30:37 scaled by 50% (and a shorter box jump, obviously)
This was not a very fun lunchtime WOD…
2 rounds + 25 burpees : I stopped at 19:15ish
I am certain that I have never completed 125 burpees during a single WOD before.
GREAT JOB TRACY! IT WAS AWFUL!
not looking forward to this
I have been choking down massive amounts of water ALL day. The heat is going to make this one 10 times worse than it already is. I am ready!
Ive been eating pasta and bread all day…..I too am ready! I kid i kid
You should also carbo-load about 20 minutes before this wod with full plate of fettucini alfredo…
Shhhh…..fett Alfredo = my secret weapon today
“You’re killing me, Smalls.”
Sorry, had to say it.
41:33, Scaled everying in half.
Halfway through the second round of box jumps, had a miss and smacked the box so I finished on an 18″ box doing step-ups. My first box jump badge of honor. Thankfully, no major amount of bleeding and no stiches required, but the bruising is spectacular. 🙂
Good luck afternoon classes!
Learn more about this soldier and the great oragnization his fiance set up.
http://smallstepsinspeech.org/our-inspiration
55:51 rx’d
Thank you for your service Sergeant Small…
58:36 – all three rounds except the last run. I substituted situps for the burpees since I’m trying to give my shoulder a rest so it can heal. Pretty brutal!
51:13 Rx’d. Tomorrow is a scheduled rest day, but I really dont wanna do this then Fran. I’ll probably do it anyway. Ugh…