Jun 2, 2011

050311 FRIDAY

CrossFit Foundations Class
IMCF will run a CrossFit Fundamentals class this Saturday, 4 June11 from 0830-1230. If you or family/friends are interested in attending e-mail Robert.craig1@us.army.mil to register. As with all of our classes there is no charge for this class.

Open Gym

“Medders”
As a 2 x Person Team
100 x Burpee PUs
80 x Cleans (95/65)
60 x Box Jumps
80 x Deadlift (95/65)
100 x Wall Ball Shots

Only one team member may compete at a time, the other is in the plank, hollow or superman position.
One team member may only do 20 reps consecutively, then he must switch for at least on rep.
The cleans are from the ground and are power cleans, not squat cleans.
Wall balls must go over the 10 ft line or considered "No Reps"
Box Jumps you must have full extension on top of the box, no jumping off to full extension. 






CPT Michael Medders was born in Elyria, Ohio, November 4, 1982. He grew up in Avon Lake, Ohio, and graduated from Avon Lake High School, were he received all Ohio honor for football. CPT Medders attended Bowling Green State University in Ohio in 2005, where he received his Bachelor’s Degree in communication. CPT Medders enlisted into the Ohio National Guard as a 19K (M1 Armor Crewman) and after two years, received his commission. His first assignment was at Fort Knox, Kentucky, where he attended the Armor Officers Basic Course and Scout Platoon Leader Course. CPT Medders was assigned to Fort Hood, Texas, where he served as the Assistant Regimental S-4 in the Regimental Headquarters and Headquarters Troop, 3d Armored Cavalry Regiment. He then went on to serve as a Scout Platoon Leader and Executive Officer of Grim Troop, Sabre Squadron, 3d Armored Cavalry Regiment and Support Platoon Leader in Headquarters and Headquarters Troop, Sabre Squadron, 3d Armored Cavalry Regiment.

CPT Medders was killed by a Suicide Vest as he was attempting to kill/capture four Al Qaeda members near the Iranian border on 24 September 2008. Four other members of CPT Medders platoon were injured and awarded Purple Hearts. CPT Medders’ awards and decorations include the Bronze Star, Purple Heart, Army Achievement Medal, National Defense Ribbon, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon and Combat Action Badge. CPT Medders is survived by his father Michael Medders, mother Lynn Medders, three sisters Amanda, Kathy, Carrie.

Everyone,

This is Greg McLean: Mike Medders was one of my Platoon Leaders during OIF 07-09. Mike was an outstanding Officer, who was funny, sarcastic and he had a way to dominant any situation. Mike had the heart of a champion and he loved to compete, he was an athlete who knew how to win and persevere. Mike tried to get me to try Crossfit while in Iraq, and I never got around to doing it before he was killed. I now know why Mike loved Crossfit so much, it brings out the champion in all of us. I hope everyone comes out tomorrow lays it on the line for Mike. Mike's parents are very excited and appreciative for us remembering him in the is way, we will be taking pictures and sending them to his family. I am really looking forward to seeing everyone tomorrow morning. Tankers Lead the Way!!!



We were only able to get a group photo of less than half of those who honored CPT Mike Medders early this morning.  The "Medders" hero WOD will continue all day today in honor of Mike. 

0530 Class 

"Cindy"
AMRAP 20 minutes
5 pullups
10 pushups
15 air squats

22 comments:

Greg said...

Mike Medders was one of my Platoon Leaders during OIF 07-09. Mike was an outstanding Officer, who was funny, sarcastic and he had a way to dominant any situation. Mike had the heart of a champion and he loved to compete, he was an athlete who knew how to win and persevere. Mike tried to get me to try Crossfit while in Iraq, and I never got around to doing it before he was killed. I now know why Mike loved Crossfit so much, it brings out the champion in all of us. I hope everyone comes out tomorrow lays it on the line for Mike. Mike's parents are very excited and appreciative for us remembering him in the is way, we will be taking pictures and sending them to his family. I am really looking forward to seeing everyone tomorrow morning. Tankers Lead the Way!!!

rob said...

Greg - It will be an honor to do this tomorrow. As this is deeply personal to you I appreciate you sharing such a sacred part of your life with the team.

Gary said...

20:30 for half the work by myself. Thanks for sharing, Greg.

james said...

In the hotel gym 22.38 - subs as follows:
50 jumping burpees
40 45lb dumbell cleans
30 tuck jumps
40 45lb Dumbell DL
50 25lb Dumbell thrusters

Every 20 reps or time I broke a set I did 30 seconds of plank.

Greg - It was an honor to commemorate Mike with you and the IMCF team.

rob said...

Team Chris & Rob 27:20 as Rx'd; we did 10reps on burpee pull-ups and 10reps on wall balls; all else were 15 or 20 reps.

Great energy in the bubble this morning and great turnout. It was humbling to hear Greg talk about Mike before the WOD. Thanks to Greg for putting this together.

To the Medders family: My heart goes out to you. Thank you for letting us use Mike's name for this workout. He will always be remembered by those who participate today and those who read our blog. It was a great honor.

Scott said...

26:13. Solo Rx'd [I did half the reps]. I was honored to do this workout on behalf of a fallen comrade. CPT Meddars, you are in a better place and your legacy will live on . . . .

V/R
Scott

kyle hogan said...

Greg thanks again for sharing. I was humbled not just by the workout, but more by the outpouring of support by the 30 or so of us giving everything for the Hero behind the WOD.

31:57 With Rett carrying the team!!

Jamie Z said...

Col Grigsby and I turned in a time of 31:10. Mike davis and his son Drew turned in a time of 30:27. It was an honor to participate in a WOD honoring a fallen Soldier.

Bryan said...

Greg, Thanks for putting this WOD together in honor of a true hero.
WOD Time: ?? 28ish
Effort: 100%

I remember the fallout from Mike's death when I was working at echelons above reality in Iraq. Although I did not know Mike, I will always remember his story. Thank you Medders Family for your sacrifices.

Noah said...

Greg, proud to honor your friend who paid the ultimate sacrifice in defense of this nation.
29:35 doing half of each movement with plenty of plank time.

Dave Hudson said...

23:29 for Team Rich and Dave. Did pretty much everything split in half - 10s on the burpee pullups and 20s on everything else. Given the ab work this week, I think the toughest part was actually the "rest." Tried the hollow rock for approximately .5 of a second. That wasn't happening.

Greg, thank you so much for sharing Mike with us. Though our travails this morning pale in comparison to what Mike and his family gave, I am hopeful that our humble attempts can remember and honor him and the rest of the Medders clan in some small way.

Greater love has no one than this: that a man lay down his life for his friends.

Wilson said...

Sorry I could not make the WOD this morning, I had the USMC PFT. Greg, I celebrated Mike's life as a one man team this morning though. It was a 3 WOD day for me:

USMC PFT
3 mile run
20 deadhang pull-ups
100 crunches

WOD 1 from games regionals
1000m run
30 hspu
1000m row
as RX'd 10:15

"Medders"
100 burpee pu's
80 cleans 95#
60 24" box jumps
80 deadlifts 95#
100 20# wall balls
as RX'd 38:19

SEMPER FI!

Dave Hudson said...

Wilson, you are cerifiable. You need to start doing all WODs in a straightjacket.

Tanker Steve said...

Greg,
Sorry I missed the WOD, but Mike was in my thoughts this morning as I did a mobility WOD. Wish I could have been there. Brave RIfles, Veterans!

Greg said...

I want to thank everyone for their participation and thoughts for Mike Medders. You really showed Mike's spirit today. I kept replaying Mike's final hours in my head during the WOD, and it kept pushing me to give everything I had for Mike. You guys were awesome today, that is why IMCF is so METAL!!!!

Eric said...

Greg- Thanks for sharing your experience. It's great that we could remember Mike this way.

Neal and I knocked this out in 27 minutes and change.

Thanks to everyone who has helped me out since I started CrossFit 3 weeks ago especially Dave, Bryan, Neal, Rob and Rett. It makes the $30 membership fee I give Dave every week totally worth it.

rett.burroughs said...

My eyes have not stopped welling up with pride every time I think about this WOD and I am typing this through tear filled eyes. These people with whom I serve every day is exactly why I serve and I am so very proud to have done this WOD. To the Medders Family, I thank you for your sacrifice and your bravery to cary on your son's name with honor and pride. God Bless.

Neal said...

It was an honor to knock out this WOD for CPT Mike Medders and his family this morning…especially wearing one of Greg’s company t-shirts. You will always be remembered for your service to the Troopers of the 3rd ACR and to the nation. Greg, thanks so much for sharing with us and for reminding us of what’s really important.

Eric was a great partner this morning…never done a power clean in his life, but he gave it his all and finished like a champ. Bigtime props to him and everyone else that came out today to honor Mike.

To The Medders Family…please know that Mike’s sacrifice has not been forgotten…just like he served as an inspiration for us today, I know he continues to influence many others based on the life he lived and the people he touched. Thanks for making him the man he was and still is.

John 15:13.

Rich said...

Greg and all, I'm sorry I didn't post earlier. I wish I could have been there with the group. As Dave said, he and I knocked it out as a pair and it was awesome. Greg, I'm awed by your dedication to the memory of Mike. It says volumes about your character and dedication your Soldiers and friends. I'm humbled to be a friend of yours.

To the Medders family, I am sorry for your loss. I hope we honored Mikes memory and sacrifice. I did not have the honor of knowing him, but after today's workout, I know I will never forget him.

Air Force Steve said...

Wilson - Good enough for 18th in the NC region for that WoD. Outstanding!

John Doe said...

Hooah sir. Never forgotten.

John Doe said...

This is SGT. Couture from the PSD