Back By Popular Demand – “Abbate”


“Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do. The successful people don’t always like these things themselves; they just get on and do them.”

I can probably guess that many of you, like myself will look at this wod and immediately want to write it off. Not for fear of the moderately heavy clean and jerks, but rather by the mile run to start, half mile sandwiched in the middle, followed by yet another mile! For many, running is something heavily avoided, especially longer distances within a workout. I want to encourage you to scroll back and look at this workout again. Think to yourself of ways in which you can destrominate it rather than let it get the best of you. And if you start the workout, well then damn well finish the whole thing as you intended to. For example, it would be much easier to shorten that last mile run into 400 m because “I felt way too tired after 42 heavy clean and jerks.” Why in the world would you let a workout defeat you like that?! Finish it exactly as you intended when you started it. Go on, get after it because secretly deep down you know you want to!

Hero WOD
Run 1 mile
21 Clean and Jerks (155,105)
Run 800 meters
21 Clean and Jerks (155,105)
Run 1 Mile

Level 3 (135,95)
Level 2, 800/400/800(115,80)
Level 1 800/400/800 (75,55)


  • nicole dholakia

    08/02/2013 @ 1:48 am

    38:22 @95 lbs, woof.

  • Joel

    08/02/2013 @ 1:42 am

    31:24 @ 75 with full running.
    Felt pretty good but man I am a slow runner.

  • jason barrow

    08/02/2013 @ 1:06 am

    9/15/12 – 31:33 L3
    8/1/13 – 30:29 L3 (PR’d up)

    Respect to those Rx bars at 7PM tonight, especially MANNY. For someone who says he hates running he sure crushed these ones.

    • Manny Rodriguez

      08/02/2013 @ 1:11 am

      Thanks barrow couldn’t have done it without the support of the 7pm crew!

  • Nick D'Ascensao

    08/02/2013 @ 12:57 am

    WOD: 31:03 115lbs full running. :40 PR plus I used 20 extra pounds. Next time under 30 – 135.

  • Manny Rodriguez

    08/02/2013 @ 12:36 am

    32:59 RX good looks to my homie mike brown talked me into doing RX!
    It actually looks worst on paper..proud of myself i thought i couldnt do RX!

  • JBo

    08/02/2013 @ 12:18 am

    34:08 at 115lbs (i.e. L2 weight w/ Rx runs)
    I really liked this one. I mean, it certainly sucked at times, but as TinaMo said, you just had to get after it. You definitely had a great sense of accomplishment once finished!

  • David

    08/01/2013 @ 7:03 pm

    I am going to shoehorn “destrominate” into every single conversation I have for the rest of my life.

  • Alec

    08/01/2013 @ 4:02 pm

    25:34 Han Solo this morning, though I had a great cheering section from Melissa and Liz, thanks ladies! Running made me think of running in the heat during high school football double sessions, getting major “cotton mouth”.

    Jenny, the rebuttals on the red meat and TMAO study are here (I’m still enjoying my grassfed steaks and burgers):

  • Chris Wilson

    08/01/2013 @ 12:29 pm

    36:05 L3; I achieved 30:56 L2 on 9/15/12. An additional 5 min but double the runs and heavier CJs. I’ll take it.

  • Marc Piccuirro

    08/01/2013 @ 12:13 pm

    all around great workout, looking forward to the 5K now…

    Great post, Quigs.
    Vetter just man handled this WOD. Stud!


    • Patrick V

      08/01/2013 @ 10:58 pm

      5:30 HTK
      I’ve added this to my list of all time favorite WODs. An awesome challenge of endurance and brute strength.

  • Jason

    08/01/2013 @ 12:08 pm

    31:05 L3.. welcome back Shane! and Sarah!
    Thanks for posting Sgt. Abbate’s story Mike. It’s important for us to know about these heroes. They’re real. It’s never just about the workout. The impact of their loss on their families is immeasurable; they are husbands and wives, dads and moms, sons and daughters…those they left behind will never be the same. I hope these Hero WODs help us learn some about them, understand the significance of it all, and appreciate their sacrifices.
    RIP Sgt Abbate.

  • nicole dholakia

    08/01/2013 @ 11:57 am

    TinaMo….you are wise beyond your years. Excellent post, the ladies of the 7:30 pm are motivated, thank you for that!

    • Tom Kuchenreuther

      08/01/2013 @ 4:10 pm

      I agree! but I’ll be there for 7. I saw the WOD first and thought “hmm idk..” .. then read what TinaMo wrote and thought “okay i have to go.” DAT MOTIVATION.. thanks Christina 🙂

      • jason barrow

        08/02/2013 @ 12:56 am


        • Tom Kuchenreuther

          08/02/2013 @ 1:13 pm

          I got stuck at work 🙁

  • Mike Quigley

    08/01/2013 @ 11:28 am

    31:27 RX. The 5:30AM crew was definitely looking “hard to kill” this morning – 20 people in the class! There’s an ancient Chinese proverb “He who gets up before the sun to crush WODs will live a happy life” (I’m paraphrasing). Welcome back Shane.

    RIP Sgt. Abbate. Thank you for your service.
    U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

    • Mike Brown

      08/01/2013 @ 5:10 pm

      how did the 155 clean and jerks feel after the running?

      • Mike Quigley

        08/01/2013 @ 5:25 pm

        the clean and jerks were heavy for me. but I felt it more the other way around – the running after the clean and jerks was rough…stumbled out the garage door and shuffled down the driveway. really didn’t “run” until about the 300m line on the second time out. I actually walked a few steps (but don’t tell anyone about that).

        • Mike Brown

          08/01/2013 @ 5:31 pm

          lol. my running is miserable. am i gunna be able to top this time of yours??

          • Mike Quigley

            08/01/2013 @ 5:37 pm

            without a doubt…those C&J will be light for you. I was breaking them up into 3’s and taking some serious rest. First mile was 6:40, the half and the second mile felt like 3 or 4 days.

          • Mike Brown

            08/01/2013 @ 6:05 pm

            o boy. 6:40. jese. i got my work cut out for me.

          • Mike Brown

            08/02/2013 @ 12:56 am

            32:52 RX

            My avg. pace per mile was 8:19

Comments are closed.