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
Please cancel my class for this morning.
Please cancel my 6am
“The Fallen”
Broken up into 10 rounds of 400m run + 20 burpees
Run 4k
200 Burpees
Time: 42:11 (I think?)
Thanks Shane!
Run 4k
200 Burpees
38:45 rx
Broke it up 800m 40 burpees . 7 min PR
You looked SO strong doing this one this morning!! Nice job.
Nice PR Bre!!
Awesome time on this Bre. Your performance indicates that you are must NOT eating your donuts.
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 🙂
Snapping out of a pity party is a hard thing to do, Nice rally!
You rock Kelly.
Nice work Kelly!!
Way to go Kelly!
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!
I love this!! Way to dig deep and keep going Kelly!!
Thanks everyone, very touching. You guys are awesome 🙂
Great work Kelly, you are much stronger than you give yourself credit for!!
great job Kelly ,glad you finish
You finished strong. Way to climb back on that horse!
WU x 1
WOD: “The Fallen”
Broken up any way you’d like,
– Run 4k
– 200 Burpees
Score: 180 Burpees, 3.6km, 46min
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
Time = 43:29
This was a tough one!
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
Loved reading this!!!! Good Job!!!
I am so proud to know you Jackie 🙂
I think reading this was my favourite thing today. Way to go Jackie!
Awesome effort Jackie, that is still an impressive time. Love how hard you work!
great job Jackie
Love your determination Jackie!
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
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!
What a time Gabe! You are an impressive athlete!
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!
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 🙂
Amazing posts! Nothing like a hero WOD to bring out the heart in our CrossFit community. As both Tara and Heather said, do the WOD. You’ll be glad you did.
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 !
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
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.
5 rounds 400m run
20 burpees
Hit post too quickly
WOD The Fallen
8 rounds of 20 burpees and 400m run in 45:32…
Thanks Coach Steph!
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
Solid effort Frankie!
U did great never stopped !!
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
For someone who hates running, you were moving fast!
Thanks Marcel just trying to keep up with u
mob wux1
The Fallen
Row 5 K
200 burpees
10 round
500 m row
50 burpees
time 44:20
“The Fallen”
Run 4k (scaled to 2k)
200 Burpees (scaled to 100)
Broken up as follows:
8x
200m runs
10 Burpess
1x 400m run
20 Burpess
Time – 34 Minutes
Great job 6pm!
3 k row (new pr of 14:42) and 100 burpees from a box (24#) done in 30:47
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…
Impressive snatch weight Cara!
You’ll do it in competition Cara!
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.
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.
“The Fallen”
Broken up any way you’d like,
Run 4k
200 Burpees
2.4 KM + 137 burpees ( or 7 rounds + 17 burpees)
Started with burpees, so I was in my 8th round
(Did the WOD on Nov 11/15, day after this post…)
WOD with 5k instead of run = 42:06
10 rounds of 200m + 20 burpees + extra 1k row