Last Hero

31
Aug

Last Hero

Every August, we honor those that have SERVED AND DIED IN THE LINE OF DUTY. Some of them are fellow Canadians, with our last young Hero of the month coming from Fredericton.

The following was a comment on the main site back when it was originally posted.

To whom this may concern,

In 2008 I had the honour of serving with Colin Wilmot in the province of Kandahar, Afghanistan and it is with mixed feelings of deep regret and much pride that I am requesting he be remembered with his own WOD. I am requesting that the memory of such a warrior serve as motivation to others just as he remains a huge motivation in the lives of those who knew him. On July 6th 2008 Colin was killed by an improvised explosive device during a nightime foot patrol in the Panjwai district of Kandahar province. Colin was a medic from 1 Canadian Field Ambulance, attached as Platoon Medic to the Second Battalion, Princess Patricia Canadian Light Infantry (2 PPCLI) Battle Group. He is survived by his fiancée, Laura, father Eric, and his sister Kathleen.

Colin embodied the ethos of Crossfit not in the way in which he died but more so in the way in which he chose to live his life . His eulogy, read at the task force memorial, explains that “ He was passionate about being fit as he believed his body would take him into everywhere he needed to go.”

Colin was not originally slated for this rotation but was eager to serve. He made it clearly known to the Regimental Sergeant Major that he was eager to get on this tour. “He told me he would give it his all… and he did.” – Chief Warrant Officer Chris Kaye, 1 Canadian Field Ambulance Regimental Sergeant Major.

“Throughout the evacuation process, our soldiers and medical personnel fought hard, just as Private Wilmot often did, to save the life of their patient. Sadly, his injuries were too extensive to save him.”
– General Denis Thompson, Task Force Afghanistan Commander.

Heroes do exist. Colin is one of them.

Weighted Ring Rows
3 x 5 reps

“Wilmot“

Six rounds for time of:
50 Squats
25 Ring dips

Compare to Aug.1/13

 

 

40 Responses

  1. Laura

    (Un) Weighted Ring Rows
    3 x 5 reps on long rings
    2 steps, 3 steps, 4 steps out

    “Wilmot“

    Six rounds for time of:
    50 Squats
    25 Ring dips (assisted)

    Time: 19:20

    Not sure I will say the same tomorrow, but that was fun 🙂 Thanks Kevin!

  2. Weighted ring rows 3 sets of 5 reps – Did one arm regular ring rows, 1 step back from the rings.

    WOD – Modified Wilmot
    6 rounds:
    – 50 squats
    – 15 1 arm ring rows

    5 rounds + 13 ring rows at the beeper. Did finish the 2 reps I had left. .

    Nice to see the 6 am peeps 🙂

  3. Blake

    FIRST WOD SINCE THE ANKLE INJURY!

    Weighted Ring Rows x 5
    BW / +20# / +40#

    WOD:
    “Wilmot”
    6 rounds:
    — 50 Squats (to 18″ box)
    — 25 Ring Dips (1st rnd Rx, 2-6 asst’d)
    TIME: 17:51

    Apparently not really working out at all for 3 weeks does not prepare you for 150 Ring Dips like I hoped.

  4. WUx1 – 400m run
    Group mob

    Weighted Ring Rows x 5 with box so at parallel.
    BW / +20# / +30#

    WOD:
    “Wilmot”
    Did RX for movements
    4 rounds + 7 dips at cap.(357 reps)

    Great work 6am crew!

  5. Amy Hogan

    Mobility
    WUx1 + 400m run
    Group mobility

    Weighted Ring Rows x 5
    BW-10# vest

    WOD:
    “Wilmot”
    6 rounds:
    50 Squats
    25 paralette Dips

    TIME: 15:58

  6. Patrick Arseneau

    Ring Rows 5x
    BW-10-20-40

    Wilmot Rx: 17:05 pr
    Last time i was one rep short of finishing in the 20 min time cap. I think the key was to pace it way down. No more than 3 reps right from the start.

  7. Steph H

    Mob
    WU x1
    400m run

    group mob

    Weighted Ring Rows
    3 x5rep
    – 1ft ahead
    – 2ft ahead
    – 3ft ahead

    Wilmot 20 mins
    6 rounds
    50 squats
    25 ring dips (paralettes)

    1/2(25 sq & 15 paradips) Time: 12.45

  8. Baukje

    Strength – “Weighted” ringrows – 5 x underneath (too easy) – 5x 2 steps out – 5x 2 1/2 steps out – 4x 3 steps out

    WOD: Wilmot (20 min cap)
    50 squats
    25 ring rows (scaled to paralettes)

    My time: 17:25 (I had debated whether to do 1/2 or not. Glad I went for the challenge!)

  9. Ryan

    – Mob
    – WUx1

    Ring rows:
    – No box but basically lying flat as a starting point
    – feet on box
    – feet on box + 20# = 3 reps

    WOD: 6 rds…
    – 50 squat
    – 25 parallette dips
    = 18:22

  10. Frankie

    wux1 + 400m run
    group mob
    Ring rows 3 sets
    – feet on box x5 reps

    WOD: Wilmot Scaled
    6 Rounds of
    50 Squats
    25 par dips

    Time: 19:43
    PR of 2 rounds as I did 4 rounds in 10:48 back in 2011

  11. MOB
    Group Mob
    Weighted ring rows 3 sets 5 reps
    BW, BW + 20, BW + 40

    Wod: Rx’d 19:57
    Mein I wasn’t feeling it at all today, almost all the dips were singles. So sad to see the month end, had a blast with all the hero wods. See you all next year 😛

    Thanks Coach Marcel!

  12. Gilles

    mob wux1
    weighted ring row 3×5 rep
    10# and 15# vest
    Wilmot
    6 round
    50 squat
    25 ring dip
    5 round 43 squat RX
    last time used small band time was 20:13

  13. Weighted ring rows
    BW-10-20# x5 Tried 30# and got 3 reps (horizontal from box)

    WOD with assisted dips:
    18:51

    Ring dips are my enemy, but surely doing 150 is going to make me better at them….

    Thanks Marcel!

  14. Weighted ring rows

    3 X 5

    1 step out – 2 steps out – 3 steps out

    Wod – scaled

    Half reps for squats
    Full reps for dips with paralettes

    Time 16:25

    Thanks for the class Marcel!

  15. Mob
    WU x1
    400m run

    group mob

    Weighted Ring Rows
    3 x5rep
    2 ft ahead
    2.5 ft ahead
    3 ft ahead

    Wilmot 20 mins

    6 rounds
    25 squats
    15 ring dips (paralettes)

    Time: 12.30

  16. Mob
    WU x1
    400m run

    group mob

    Weighted Ring Rows
    3 x5rep
    – directly below
    – 1 step ahead
    – 1.5 steps ahead

    Wilmot
    6 rounds
    50 squats
    25 ring dips (paralettes)

    1/2(25 sq & 15 paradips)

    12:37

  17. Heidi

    Ring Rows – 2 1/2 feet out. x 5 reps: no weights – 10# – 10#

    Scaled to 6 rounds:
    25 squats
    15 Ring Dips (Assisted with feet on the little box)
    Time = 12:50

  18. Matt H

    Weighted ring rows x 5
    BW – 20# – 20#

    Wilmot scaled
    full squats
    dips started out full, then half, then assisted for last 3 rounds
    18:29

  19. BJ

    Mob
    WU x1
    400m run

    group mob

    Weighted Ring Rows
    3 x5rep
    – 2ft ahead
    – 2.5ft ahead
    – 2.5ft ahead

    Wilmot 20 mins
    6 rounds
    50 squats
    25 ring dips (assisted)

    1/2(25 sq & 15 dips) Time: 17:54

  20. Diane O.

    Mob+ WU+ 400m run
    Group MOB
    Weighted ring rows: 3×5 reps
    Even
    .5 ahead
    1 ft ahead

    “Wilmot”
    20 mins cap
    6 rounds
    Scaled to:
    25 squats, 15 ring dips (paralettes)

    Time: 16:29

  21. Annie

    Weighted Ring Rows
    3 x 5 reps
    1 step forward, 1 1/2 step forward, 2 steps forward ( X3) Tried the 18″ box, no go

    “Wilmot“

    Six rounds for time of:
    50 Squats
    25 Ring dips scales to parralettes

    DNF 5 rounds and 2 dips at the 20:00 mark. OH.MY.GOD…this workout did not look this hard on paper…

  22. Shane H

    Weighted Ring Rows
    3 x 5 reps
    20#/40#/50#

    Wilmot“

    Six rounds for time of:
    50 Squats
    25 Ring dips
    11:43

    Did paralletes, shoulder wasn’t up to the ring dips today. Also did 35 paralletes first two rounds… Not sure why! 
    Compare to Aug.1/13

    Score: 11:43

  23. Amanda B

    Mob
    WU x1
    400m row

    group mob

    Weighted Ring Rows
    3 x5rep
    – 1 step back
    – 1 toes at the posts
    – 1 Toes at the posts

    Wilmot
    6 rounds
    50 squats
    25 ring dips (paralettes)

    1/2(25 sq & 15 push ups from a box)

    14:40

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