Last Hero of the Month

Tomorrow is Change for Change. $5 if you want to switch up your workout.

Wilmot

Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

 

83 thoughts on “Last Hero of the Month”

  1. This evening at 7:30pm, there will be a pullup and taping clinic at the gym. Cost is $10 and you will be provided with 2 rolls of tape to practice with. We will also go over the progressions to the kipping pullup. Please email me to confirm your spot.

  2. I was a member last year when I was doing a military medic course in Moncton. I encourage all the medics from my unit to join CFM while in the area. Colin is from my unit, and he was my friend, so I’m very happy to see you guys paying tribute to him.

    1. My sincere condolences to all those who mourn the loss of this great hero… I am always in awe of the courage it takes to be on the front lines, serving and protecting the freedom we too often take for granted. Thank you for all you do for us.

  3. Question from yesterday…
    Gym Guy, I will so kick you in the shelf if you take away the music while I’m working out!
    I don’t usually drink water during the WOD but if I want to, I will.
    xoxo Hisses πŸ™‚

  4. WUx2
    Strength:
    Power clean – (x5)
    100-110-110-135-135

    Wilmot : as Rx’ed
    17:34

    Pleasantly surprised – was feeling blah and but well rested this AM. Wasn’t sure how it was gonna go. Thanks Kevin for lots of greats tips and Coaching, and encouragement during the WOD – was exactly what I needed!!! Workouts seem a whole lot different at 6am!! Great job guys!!
    RIP Colin Wilmot

  5. WU x 2
    Strength: Shoulder press
    1 x 75,95,100,115,125
    Tried at 130 but got a thumbs down from the coach, NO LIFT, grrrrrrrrr.

    WOD: Wilmot (Scale 2)
    4 Rounds of
    50 Squats
    25 dips

    Time: 9:21

  6. This was a comment posted on the main site back in May.

    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 fiancΓ©e, 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 β€œ 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. β€œHe told me he would give it his all… and he did.” – Chief Warrant Officer Chris Kaye, 1 Canadian Field Ambulance Regimental Sergeant Major.

    β€œThroughout 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.

  7. CFWU

    Cleans
    1x 120
    1x 140
    1x 160
    1x 180
    1x 205 PR # 5

    WOD: “Wimot” Scale 1

    3 Rounds

    50 Squats
    25 Ring Dips

    3 Rounds

    50 Squats
    25 Dips

    Time: 24:46

    Good job everyone!

  8. CFWU x 2

    Strength – Deadlift x 3
    240-260-280-320-360(2)

    WOD – “Wilmot”
    Scale 1
    3 Rounds
    50 Squats
    25 Ring Dip (Yellow Band)
    3 Rounds
    50 Squats
    25 Dips

    Time: 19:12

    800m Run

  9. For True Canadian Hero Wilmot:

    Push jerk @ 5: 45, 50, 55, 60n 65

    4 ronds. Of 50 squats, 25 dips
    1st set of dips unbroken

    1. Your squats have come a long way Hannah! Congrats on your hard work starting to really pay off πŸ™‚

  10. WU x 2
    Strength – Push press x 5
    95,105,115,125,135

    WOD – β€œWilmot”
    Scale 1
    3 Rounds
    50 Squats
    25 Ring Dip (green band)
    3 Rounds
    50 Squats
    25 Dips

    Time: 15:31 – though one RIP Colin Wilmot

  11. CFWU x 1
    400m run

    OHS 3’s
    45-95-115-125-135PR The most I’ve ever OHS

    Wilmot Rx’d -> 24:56
    tough one but kept on thinking of what he must’ve went through and that pushed me more

  12. 800m run x 3
    Getting used to the new kicks and finding some new muscles. Feels great!

    “Wilmot” (Rx’d) —> 28:33

    PR by 9:29! πŸ˜€
    Did this in my garage on May 23rd in 38:02. Ring dips haven’t been one of my strengths but today was an improvement. Nice work everyone!

  13. Did a scaled version of the WOD from home:

    Wilmost, scaled, 3 rounds
    50 Squats
    25 Push-Ups
    8m31s

    Back felt weird at start, but once going it was good, no soreness after.

  14. CFWU x 2

    Push Press x 3 100-110-120-135-145

    WOD: β€œWimot” Scale 1

    3 Rounds
    50 Squats
    25 Ring Dips
    3 Rounds
    50 Squats
    25 Dips (last 15 in final round done with yellow band)

    Time: 24:33

    Great work everyone!

    R.I.P. Colin

  15. Front Squat x 5
    95,115,125,140,165 PR

    β€œWilmotβ€œ Rx’d

    Six rounds for time of:
    50 Squats
    25 Ring dips

    24:31

    Ring Dips were weak towards the end and form was not great.

  16. WU x 2

    Strength: OHS x 5
    45-55-65-75-85-95(4-1)

    WOD: Wilmot

    6 rounds
    50 squats
    25 ring dips: yellow band: I did ring dips for my 6 rounds

    Time: 22:58

    RIP Colin Wilmot

  17. Couldn’t make it in today so did it at home.

    WOD: Wilmot

    17:57

    Tough workout first day after vacation, feeling heavy.

  18. WU X 2
    Strength: Back Squat 3’s
    110-125-135-145-155

    WOD: Wilmot (Scale 2)
    50 Squats
    25 Paralette Dips

    Time: 9:46
    Next time – ring dips πŸ™‚

    Great job Julia – choosing the harder path and working through it with such determination! I’d be impressed even if I wasn’t your mom πŸ™‚

  19. WU x 2
    Strength deadlift 1’s
    135-185-225-245-265-175PR

    WOD “Wilmot”
    Scale 1
    3rds
    50 squats
    25 Ring Dips (Blue or Green band)
    3rds
    50 Squats
    25 Dips

    Time 21:09

  20. WU X 2
    Strength: Deadlifts X5
    95-115-135-150-160(PR)

    WOD: Wilmot (Scale 2)
    50 Squats
    25 Paralette Dips

    Time: 11:13

    Took me about 90 seconds to realized I goofed and did not do my last round of dips….grrrr oh well, this was a great workout. I love the 5:30 crew!!!!

  21. Deadlift 1rm
    120-140-160-180-200-205-210 PR of 10# !!
    WOD scale 2 10:52
    Pull up clinic afterwards was great!!!

  22. WU x 2

    Push Press x 5
    50-55-60-70-80

    WOD: β€œWimot” Scale 1

    3 Rounds
    50 Squats
    25 Ring Dips (Green Band)

    3 Rounds
    50 Squats
    25 Dips

    Time: 21:50

    Tough WOD!

    1. Good job Heidi! I don’t know about you, but it took me until yesterday to feel completely recovered from Saturday… Yikes!!

  23. WUx2

    Strength – Push Jerk X3
    95-115-125-135-145(f)-140(f)
    definatly more practice for me πŸ™‚

    WOD: Wilmot (Scale 2)
    50 Squats
    25 Paralette Dips

    Time –> 8:51

    Cashout: partner shoulder stretch,

    Great job 6:30 crew!
    Thanks for hosting the Pullup Clinic Kevin and Jo!

    R.I.P. Colin Wilmot

  24. Sorry I missed this one, and the pull up clinic.

    My WOD for the day: 10km run in 51:04 πŸ™‚

    RIP Colin Wilmot

  25. WU x 2
    Strength: ohs
    5 X 45-55-65-75(4)-75

    WOD: Wilmot (Scale 2)
    4 Rounds of
    50 Squats
    25 dips

    Time: 10:48

  26. WU times 2

    Strength snatch to OHS 5s

    35-40-45-50-55-60 (thank you for the corrections on the angle of my feet Kevin – appreciate it!)

    WOD Wilmot Scale 1

    3 rds 50 squats and 25 ring dips (green band)
    3 rds 50 squats and 25 paralette dips

    Time 21:09 happy with my score and especially happy to get to work on ring dips πŸ™‚

    Great to meet you Michelle, Greg, Melanie and nice to greet Shawn and Marcia visiting from Ontario πŸ™‚

    Everyone did so great today! Kudos to Jeff on a big PR of 10 minutes on this tough WOD πŸ™‚

    Thank you again for a great clinic tonight Kevin and Joanna! I’m super happy I went as I learned lots πŸ™‚ I do really hope to see more of these clinics! My arms are now officially dead – thank goodness for ice…

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