Saturday, 04.25.09: Daily WOD

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Tillman

7 Rounds for time:

7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

Post times to comments.

Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

The Pat Tillman Foundation

57 Comments:

1. You can find out what a Gasser is by clicking on the FAQ tab. Looking to the right and clicking on the section "Exercises", scroll down and the description of a Gasser is listed.
Comment by John — April 23, 2009 at 2:11pm
2. No access to a track, field, or treadmill in or near the weight room. Subs for gassers? Burpees? Jump rope/double unders? Some other hellish torture?
Comment by dredlocked — April 23, 2009 at 2:19pm
3. Back from the field/range...missed all last weeks workouts and I am looking forward to getting back to work. It is AWESOME that my first workout back will be in honor of such a great Amercian. A true American hero! He is the epitome of what a role model really is. Thank you John for naming a WOD in honor of Pat Tillman.
Comment by Joe — April 23, 2009 at 2:26pm
4. I couldn't agree more. He should be everyone's role model. I was sitting with a friend last night who served with Pat. He told me, the first time he saw Pat was right before war started and he was running sprints in the desert with a speed parachute. The war is about to begin and the guy was still training and doing his speed work. So we decided to create a WOD to honor Pat.
Comment by John — April 23, 2009 at 2:33pm
5. No sure about the sub...for this one you might have to go out of your way to get outside. Climb a wall, scale a fence, run down a flight of stairs, something.
Comment by John — April 23, 2009 at 2:35pm
6. John - Does the rx'd weight in the wods change for collegiate or amateurs?
Comment by Shaun — April 23, 2009 at 2:39pm
7. If you cant do it as prescribed then scale the weight. There is no special allowance for the rx on this one.
Comment by John — April 23, 2009 at 3:06pm
8. As with all the Hero workouts I will be honored to get after this one. Thank you for the reminder of what a great person Pat Tillman was and what a positive influence he continues to be for so many people. RIP
Comment by Brad Callan — April 23, 2009 at 3:19pm
9. An absolute crusher! One of the best workouts I've done. Ice bath a necessity afterwards. I did deadlifts with 365# to keep the race between my workout partner and I semi-close. Otherwise as rx'd @ 21:10.
Comment by kapritch — April 23, 2009 at 4:08pm
10. Hooyah Ranger Tillman! 100 Pushups just for you!
Comment by Harper Foley — April 23, 2009 at 4:16pm
11. Was Mr. Tillman a crossfitter? Does his family know of and endorse your naming a workout after him?
Comment by Roni Gram — April 23, 2009 at 4:43pm
12. What an honor! I am pumped for this workout. Going to be tough but he was a very tough individual. What a great way to honor a true American Hero.
Comment by Matt — April 23, 2009 at 5:24pm
13. Roni - That is a weird statement. I dont know if he CrossFitted...i would imagine it would have been right up his alley though. I played against Pat in college and in the NFL. The WOD was suggested by a friend that the he served with and i think he would have liked it. He might not have CrossFitted but he was a football player and a hero. Those are my only requirements for a Hero WOD.
Comment by John — April 23, 2009 at 5:28pm
14. Oh ya...20:58 Rx'd
Comment by John — April 23, 2009 at 5:30pm
15. Pat is a great American and hero!!Every man should hope he could have a son like that.This is a great workout in his honor,thanks!!
Comment by Brant — April 23, 2009 at 5:39pm
16. Pritch - Andy just emailed me...you are a monster.
Comment by John — April 23, 2009 at 6:09pm
17. what is the purpose of resting the 45 seconds inbetween rounds? is it solely to simulate play in a football game where 45 seconds seperates plays?
Comment by jesse — April 23, 2009 at 7:47pm
18. This is and always will be an athlete whos jersey is always welcome on my childrens back!When my son is old to enough to understand he's gonna know who PAt Tillman is.
Im going to smash this WOD dragging the bars outside and the dial is stuck on smash!
Comment by coletrain — April 24, 2009 at 5:40am
19. subbed 225 for deads 200 meter row 5 muscle ups for seven round 16:33. I just didnt have it in me today
Comment by shawn hultquist — April 24, 2009 at 7:53am
20. forgot time 16:23
Comment by shawn hultquist — April 24, 2009 at 7:54am
21. 7 rounds 225 dl, skip 100 SU, 15 pullups:2317
Comment by chris — April 24, 2009 at 8:20am
22. Daily wod: subbed running for rowing - 33,64
Comment by Nicholas King — April 24, 2009 at 8:58am
23. We will see how this goes in about an hour. My legs are still wrecked from the max body weight squats.

What a great American Tillman was! I think it is a sacrifice that not many would have made.
Comment by Cameron — April 24, 2009 at 9:02am
24. subbed 193m row for running due to no track, otherwise as rx'd - 23:39
Comment by jpizzle — April 24, 2009 at 9:45am
25. 19:36 RX'd

J.J (SS) 20:39
Ed (OL) 22:35
Comment by Dan Swanstrom Hopkins Football — April 24, 2009 at 9:52am
26. As RXd 5 rounds, then ran out of gas and DNF. Legs are smoked from the rest of the week and I just did not have it today. Looking forward to seeing this one again so I can smoke it
RIP Pat
Comment by CSumner — April 24, 2009 at 10:06am
27. Wouldn't the Row sub be a 300? since they usually sub the 400 run for a 500m row. Not sure though, but thats what I'll do. This looks awesome.
Comment by Raiden — April 24, 2009 at 10:30am
28. Great workout. This one is a good, fair workout for a CF Games comp. I want 4 minutes off my time in 3 months. 26:25 as rx'd.
Comment by Justin McCallon — April 24, 2009 at 10:34am
29. Wanted to do this one but woke up sick. Think I might be suffering from overtraining symptoms, but I think the symptoms are more connected to the disease than with my training. Will pick up the WOD on Monday if I'm over this.
Comment by Harper Foley — April 24, 2009 at 11:07am
30. Thanks for the great workouts John. I was wondering what you vert was. My vert sucks, but after doing most of the WODS in the last 2 weeks, I feel like these workouts are more explosive than regular CF... Thanks.
Comment by Kizzee — April 24, 2009 at 12:03pm
31. In reply to yesterday post about Rugby League.
Darren! How are ya mate! Playing on turf most games here in the AMNRL and its not pretty. That field in Norwalk, CT is pretty nice but in the heat of Summer its brutal mate. Are ya keen for a run? Let me know mate and I can set something up. Pro League is taking shape here for 2010 ...keep ya in the loop as soon as I know more
For those not in the know League is an offshoot from Union where the game is faster ,definately more demanding 1 on 1 , with forwards required to take around 15 carries a game along with 20 odd tackles . The game is faster,not as many stoppages as Union, but both games are phenomenal. I am in a position to speak of the validity of both games having played Union and League in OZ along with playing and coaching National Chamionship teams in both forms of Rugby here is CT.

Comment by Ben Kelly — April 24, 2009 at 1:49pm
32. 7 RDS
5 DL x 315
200M row
7 Pullups
No rest Between RDS
16:09
Would have done the 14 PUs but read WOD wrong
m/18/215

Comment by Jeremy — April 24, 2009 at 2:01pm
33. Not sure if it was possible to screw this workout up any more, but I guess that's what happens when you rush. 7 rounds, 5 deadlifts(oops) (2 @ 275, 5 @ 225), 200m row, 7 pullups, and no rest between rounds because I'm too dumb to read the whole thing. 16:01. Having one leg thats 3/4 inch shorter then the other makes dead lifts a little more difficult.
Comment by PC — April 24, 2009 at 2:04pm
34. Ben Kelly- Are you still in CT and involved in Union (or League)? I play (union) in college and will be home for June and August this summer and would love to get out and play if at all possible.
Comment by dredlocked — April 24, 2009 at 2:40pm
35. We have also created a WOD in honor of Pat and complete it at least twice a year. We had a client with a personal connection, so it meant a little extra to those hitting the WOD that day. Pat, along with all other military men and women are role models

Comment by Toby Jurging — April 24, 2009 at 3:05pm
36. well... i had to change it a little bit ... i didn't do 315... and I only did 10 pull-ups (and some of those were assisted)...any way 23:39
Comment by Chris Richardson — April 24, 2009 at 3:43pm
37. Had to substitute the run for 10 flights of stairs so 315 with 10 flights of stairs and 15 pull ups for 32:02
Comment by Syn — April 24, 2009 at 3:52pm
38. Roni: John is not receiving any financial gain from naming a WOD after a Pat Tillman. It is an awesome gesture to honor a fallen hero.
DL and Pullups only and didn't time, still broke a crazy sweat though...
Comment by Dan — April 24, 2009 at 3:57pm
39. Dredlocked,
Yes still in CT involved in League, and will play if I get an itch.
New Haven Warriors are the National League champs and the Wildcats are based in Norwalk. Contact me ben@crossfitperformance.com for a start.

Comment by Ben Kelly — April 24, 2009 at 5:12pm
40. 19:42, as rxd w/ 20# vest

Pat Tillman is one of my all-time favorite people and completely deserving of the honor of having a fantastic WOD named after him. Thanks John for putting it together!
Comment by RyanS/M/23/602/200 — April 24, 2009 at 5:27pm
41. Not sure if this was timed like Barbara, minus the rest or rest included. Rest included time was 29.50, with 315# dl, 250m row for gasser, 15 pullup. Need some sleep.
Comment by adam noble — April 24, 2009 at 6:25pm
42. One helluva workout!!! Scaled back to 225 on the DL. Man, it was freaking tough.
Time-24:36
Comment by Joe — April 24, 2009 at 7:25pm
43. 24/m/190 19thSFG
I had already done the Brass Ring fitness workout "Operation Black Hawk Down" in the morning; which by the way was a real Butt kicker. When I got my daily Crossfit football fix and saw that it was a hero wod i had to do it 25m 45s but with 275DL 500m Row 15 Reps 135 Bench(I did 200 pullups this morning)
Comment by philssp — April 25, 2009 at 11:31am
44. 315# really??? had to scale to 275#

29:14
Comment by smitrock — April 25, 2009 at 11:47am
45. recently new transfer from the "mothersite crossfit"
Comment by smitrock — April 25, 2009 at 11:48am
46. WOD 39:22 as w sprints on treadmill
Comment by EB — April 25, 2009 at 4:55pm
47. As Rx'd 33:30, DL unbroken, PU 10/5, gassers were tough. RIP Pat
Comment by Brad Callan — April 26, 2009 at 2:37pm
48. Here are the TILLMAN results from the Lexington (Ohio)High School Wrestling team:

GWG 24:50 225# (age 50something)

DTL 26:45 315# (age 30something)

RRW 27:30 315# subbed row (51)

KMart 27:25 225#

Drew Burroughs 27:43 3/225# 4/205#

Erik Bachelder 27:58 1/225# 6/205#

Zane 29:12 205#

Gabe 30:07 135#

Jack Burroughs 205#

Andrew Beilstein 24:00 255#

Nick Hile 24:39

Comment by R Whitney — April 26, 2009 at 3:05pm
49. 5 rounds
deadlifts at 275#
ran 2.5 times to half-court and back
21 chest to bar pullups

24 mins
Comment by nick in madison — April 26, 2009 at 9:15pm
50. Scaled 5 Rds & 215DL ~ 24:23 First Hot & Humid day here &CF Football WOD. Waa.
Comment by Greg/49/70/210 — April 27, 2009 at 11:09am
51. Hated this :)
28.30 off a wall clock
scaled to 286lbs for DL and 200m run on tready
Comment by Michael — April 27, 2009 at 3:54pm
52. 265lb Dl, 30 hard pulls on the C2, 15 pullups

7rds+45 sec rest: 21:20
Comment by Mark McS — April 28, 2009 at 1:30pm
53. As Rx'd 26:54. Love/Hate relationship with this workout. I hated the workout while doing it, but loved the feeling of accomplishment when it was over. I could only muster up a slow jog on the gasser; my heart was pounding out of my chest!
Comment by Kevin M/35yrs/196lbs — April 28, 2009 at 3:52pm
54. 24/m/5'8",210lbs. I did this one as Rx'd 40:55. Had to run out of the gym and do the gassers in the parking lot. I would say this was the toughest CrossFit WOD I have done to date, and my proudest physical accomplishment. (I've been doing CrossFit for about a year now.)
Comment by Derek Brown — April 28, 2009 at 7:25pm
55. (4/29/09) subbed 230#, 200m row - 24:48
RIP Pat.
Comment by Brad — April 28, 2009 at 8:38pm
56. 4/30/09 subbed 225#, 300m row and 10 pu's 33:00. Halfway through my hands started bleeding nicely. Toughest yet, great feeling at the end.
Comment by Jose Cardenas — April 29, 2009 at 6:48am
57. 7 rounds of 275# deadlifts (7 reps), 200m rows, and 15 pull ups (no kipping). Time: 40.03

Comment by bingpwr m/25/140 — May 3, 2009 at 8:04pm

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