The Fallen

10
Nov

The Fallen

Reminder – there are no classes tomorrow. 

“I am a Canadian, free to speak without fear, free to worship in my own way, free to stand for what I think right, free to oppose what I believe wrong, or free to choose those who shall govern my country. This heritage of freedom I pledge to uphold for myself and all mankind.” -John Diefenbaker

“The Fallen”

Broken up any way you’d like,

Run 4k
200 Burpees

Compare to Nov.11/14

 

56 Responses

  1. Mobility
    WU x 1

    WOD: “The Fallen”
    Broken up any way you’d like

    Run 4km
    200 Burpees

    Broke up to:
    20 rounds
    200m Run
    10 Burpees

    Stopped at 2km and said to myself, that’s it, I’m done.
    Then looked around at everyone else suffering and kicked my a$$ and kept going.
    10 rounds – 21:30, 3 minute pity party, then finished the last 10 rounds around 47 mins I think.

    Great job everyone and thanks Shawn for the encouragement 🙂

    1. Helen

      Great job Kelly! I believe that’s how it is in an everyday task. You might feel like quitting then something says don’t quit keep going!

  2. Mobility
    WU x 1

    WOD: “The Fallen”
    Broken up any way you’d like

    Run 4km
    200 Burpees

    Broke up to:
    10 Rounds
    400 M Run
    20 Burpees

    Still had 1 round and some at the time cap, but asked Coach Shane in advance if I could keep going if I was over the cap. Tucked myself close to the wall just in case so I wouldn’t be in the way for the next class. From a military family, it was important to me to do this entire workout today. MANY thanks to the awesome 6 AM group for the encouragement at the end, and especially my good buddy Gabe, who knocked out at least 30 additional burpees with me. Love ya buddy!

    Time: 52:26

  3. Amy Hogan

    Mobility
    WU x 1

    WOD: “The Fallen”
    Broken up any way you’d like

    Run 4km
    200 Burpees

    Broke up to:
    5 rounds
    800m Run
    40 Burpees

    time: 42:43 pr of 4:29

  4. WUx1

    “The Fallen” as Rx’d
    Run 4k
    200 Burpees

    Broken up into 10 rounds of 400m run + 20 burpees
    (Note to future Gabe: Do it as 20 burpees first then 400m run next time)

    Time–>36:58

    Did this in 2012 and time was 37:13, not sure it that was right then.

    Great effort to all 6 am’ers!

  5. Heather S

    The Fallen
    3 Rounds 800 + 40
    4 Rounds 400 + 20
    Time 48:39 Left for the last round with a minute left. (Thanks Kevin for keeping the clock running 🙂 )

    My oldest, Christopher is with PPCLI currently stationed in Shilo MB. When our wods, especially running, seem impossible, I try to remember that his training is so much harder, and that training will make the difference for his safety somewhere, sometime in the future. Then I run harder.

    Don’t cheat the reps today, don’t skip the wod.

    Love you Christopher!

  6. The Fallen
    4K row
    200 burpees

    I subbed rowing for running due to Achilles issues.
    At the time cap, I had 3100m and 160 burpees completed. I did my absolute best, but I just couldn’t finish on time. Very mentally tough WOD. I wanted to stop so many times, but I kept thinking of family members who have served in the military. Specifically, my great uncle F. Currie who gave the ultimate sacrifice at only 20 years old and I felt kind of ashamed that I was going to let a WOD beat me when he had given all he had to give.

    I encourage everyone to come in and do this WOD today 🙂

  7. Patrick D

    4K run + 200 Burpees broken it up in 5 rounds of 40 Burpees followed by 800m run.
    Time : 45:39
    Note to self : break it down in 10 rounds next time as your running is good but lost a lot of time pushing through the Burpees !

  8. Steph H

    Mob
    WU x1

    The Fallen 45 min cap…Broken up anyway you want
    4k
    200 burpees
    (10 rounds of 400m run & 20 burpees)

    At Cap….3.2 k run
    149 burpees

  9. Mobility
    WU x 1

    WOD: “The Fallen”
    Broken up any way you’d like

    Run 4km
    200 Burpees

    Scaled 2km
    100 burpees
    Broke up to:
    10 rounds
    400m Run
    20 Burpees

    Time =27:14

    Ran, no brace. Knee felt OK running until the third round of burpees…..felt good to get off the rower and outside on such a nice day.

  10. Frankie

    WU x 1

    WOD: “The Fallen”
    Run 4km
    200 Burpees

    Broke up to:
    10 rounds
    400m Run
    10 Burpees

    completed 3.6 km and 183 burpees at 45 min mark
    not my best performance. did this one back in 2012 and completed the WOD in 40:56

  11. Janet

    The Fallen

    4km run and 200 Burpees
    Broken up however

    8 full rounds on 400m run and 20 burpees for a grand total of 3.2kms and 160 burpees
    45:05

    So hard cough cough but so glad I did it and proud of how my runs went.

    Thanks Steph

  12. OG comp prep for Saturday!

    Snatch
    wu 55×5 75×3 85×2 95×1
    105-110-115-120-125# x1 (15# PR)

    SO excited to hit 125#, now to be able to do it in competition 🙂

    C&J
    105×3
    125-135-145# then failed the jerk on 155# because I rushed it and then ran out of time to keep going…

  13. Marcel

    Mobility
    WU x 1

    WOD: “The Fallen”
    Broken up any way you’d like

    Run 4km
    200 Burpees

    Broke up to:
    10 rounds
    400 m Run
    20 Down Ups (Had to scale due to my knee)

    Time = 44:31

    i enjoyed this WOD believe it or not. Note to future self push harder on runs.

  14. Heidi

    The Fallen

    My plan going in to this was to do 10 rounds of 400 m run + 20 burpees, but switched it up mid WOD. It went something like this:
    Rounds 1 & 2: 400 m run + 20 burpees
    Rounds 3 – 9: Ran to the 400 m. turn around point – did 10 burpees on the grass, ran back to gym – did 10 burpees at the gym
    Round 10: 400 m + 200 burpees
    Time = 44:54
    Really happy to have finished in the time cap & a PR to boot 🙂

    Compare to 2013 when I did 5 rounds of 800 m run + 40 burpees with a time of 46:15.

    Tough WOD & I wanted to stop many times. Kept pushing on with the thought that this little WOD is nothing compared to the sacrifices made by our military vets. I hope everyone takes some time tomorrow to reflect on the importance of the day and takes in a Remembrance Day service.

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