For the last 2 days, we have deviated from the standard RRL playlist and visited the 80s yesterday and the 70s today.  The musical time machine is a really fun change.  I find it funny to see who knows the words to certain songs and which songs trigger a memory from others.

Today, we hit up a hero workout from CrossFit called Wittman.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Here are the results:

Our times were around 19-25 minutes Rx with our oldest athlete, Robert, finishing in 29 minutes at Rx!  Way to go Robert!!  Not bad for a bunch of old dudes, but as I look through the results on the whiteboard, I am seeing tons of times that are crazy good.  12:07 is the top time...unbelievable. 

I guess that is possible, but that is hard for me to comprehend.  I know I could have taken a few short breaks out of my last couple of rounds, but even if I went completely unbroken with no breaks at all throughout the entire workout I don't think I could have cut more than 3 minutes off the total time.  

There are some amazing athletes out there.  Finishing this workout in under 15 minutes is incredible.  Cheers to you. 

I hope everyone has a great weekend.  Watch for an interview post with my friend Jonathan Hurtado who was in Goruck Selection with me and is training to do it again in Bozeman with a stop at SealFit Kokoro on the way!  


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.


RRL Warmup


Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters


Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

Robert Mountjoy of the RRL gets his CrossFit L1 with friend and 3 time CrossFit Games Champ, Rich Froning

“So live your life that the fear of death can never enter your heart. Show respect to all people, bow to none. Sing your death song and die like a hero going home.”

— Tecumseh



Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Skill: Jump Rope 3 minutes


12 minute Amrap

Sandbag Get-ups with 60 # sandbag

Workout A.

Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

x5 Rounds

CrossFit and SealFit both honor fallen heroes by naming workouts after them.  Usually, these workouts are longer in duration than most and often very difficult.  I am looking for longer duration workouts and the Hero workouts are often perfect for our training. 

While I enjoy a difficult workout, it is also important to take a moment to reflect on the the purpose of naming a workout after someone who has given their life for the rest of us.  It is important that we give these workouts our best effort and to not forget their meaning. 

Today's workout is called RJ and it is accompanied by the following description on the CrossFit website.  Hooyah! to RJ and his family.

Robert Cottle  | Age 45

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.



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