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!
Special Workouts - Dedicated to those no longer with us
Re: Special Workouts - Dedicated to those no longer with us
"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.
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.
Re: Special Workouts - Dedicated to those no longer with us
I am not surprised that you smoked me on this. Status check in four weeks!
- The Holmchicken
- Ranger
- Posts: 3943
- Joined: July 29th, 2003, 3:17 pm
Re: Special Workouts - Dedicated to those no longer with us
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
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
Re: Special Workouts - Dedicated to those no longer with us
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.
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.
A 1/75 93-97
B&HHC 2/75 97-99
RS 3,4&5-95
This mighty soldier on the eve of the war he waged
Told his troops of lessons learned from battles fought.
"May your heart grow bolder like an iron-clad brigade"
Said this leader to his outnumbered lot.
www.75thrra.com
www.tacticaltailor.com
B&HHC 2/75 97-99
RS 3,4&5-95
This mighty soldier on the eve of the war he waged
Told his troops of lessons learned from battles fought.
"May your heart grow bolder like an iron-clad brigade"
Said this leader to his outnumbered lot.
www.75thrra.com
www.tacticaltailor.com
- The Holmchicken
- Ranger
- Posts: 3943
- Joined: July 29th, 2003, 3:17 pm
- The Holmchicken
- Ranger
- Posts: 3943
- Joined: July 29th, 2003, 3:17 pm
Re: Special Workouts - Dedicated to those no longer with us
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
"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
- Ranger
- Posts: 528
- Joined: January 11th, 2005, 10:17 am
Re: Special Workouts - Dedicated to those no longer with us
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.
1st Plt, C Co. 2/75, OCT 02/JUN 06, (RS 09-04)
160th LRS-D, JUN 06/SEP 08
1106th TASMG, SEP 08/MAY 10
Joined the Darkside
A Co. 1/185 AR, MAY 10/Present
160th LRS-D, JUN 06/SEP 08
1106th TASMG, SEP 08/MAY 10
Joined the Darkside
A Co. 1/185 AR, MAY 10/Present