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Monday, August 2, 2010

2010 August 1
by bk

An Air Force C-17 cargo aircraft crashed on Elmendorf Air Force Base (Alaska) last Wednesday. The aircrew was made up of four people, three in the Alaska Air National Guard and one on active duty at Joint Base Elmendorf-Richardson. The Air Force announced early Thursday morning that all four were killed. 

“Our deepest sympathy and sincerest condolences go out to the family and friends of those Airmen killed in this crash. Yesterday, we lost four members of our Arctic Warrior family and it’s a loss felt across our entire joint installation,” said Col. John McMullen, 3rd Wing commander. “Right now our immediate focus is on providing all possible support to the loved ones of our fallen aviators. We are also engaged in a deliberate investigative process.”

Capt. Jeffrey Hill, 31, was the youngest to die in the crash. The pilot was from York, Penn., and loved hunting, fishing, and camping. While the other three men were Air National Guard, Hill was active duty and had been since he enlisted in 1998. Hill worked in aircraft maintenance for the first few years of his career but in 2002 he started pilot training in Mississippi. He remained there, working as an instructor pilot and training the next generation of Air Force pilots, until 2007 when he was assigned to stand up the new C-17 squadron in Alaska.

Maj. Aaron “Zippy” Malone, an Anchorage boy, was 36 years old when he died. He started his 12-year Air National Guard career in Iowa but later transferred to Montana to fly F-16s. After flying in both Operation Noble Eagle and in a deployment on the Korean Peninsula, Malone transferred to the Alaska Air National Guard in 2008 when they started to fly the C-17.

Maj. Michael Freyholtz, 34, was from a small town in northern Minnesota. He was chosen to fly the C-17 right out of pilot training and while on active duty he worked as an instructor pilot. At one point he even worked for Boeing as a full-time C-17 simulator instructor. More recently, Freyholtz had traveled with the Air Force Thunderbirds to show off the C-17 to air show audiences. Freyholtz was the first outside pilot hired for the new Guard squadron that flew the C-17.

Master Sgt. Thomas Cicardo, 47, was the loadmaster on the C-17 that crashed Wednesday. He had a long military career, serving at one point in the U.S. Marine Corps, the U.S. Army, and the Air Force Reserve. He joined the Alaska Air National Guard in 1997 and for his first 11 years he flew the HC-130 on rescue missions, saving the lives of 66 Alaskans during that time. He deployed to Afghanistan several times to fly combat search and rescue missions and also flew personnel recovery missions in the Somali Peninsula. In 2008 Cicardo was selected to be part of the initial group that started the Guard unit that flew the C-17.

Come out to show your support and perform this WOD in honor of the C-17 community and our fellow CrossFit Integrity C-17 pilots.

“The Air Force WOD”

For time:
20 thrusters (95lb/65lb)
20 sumo deadlift high pulls (95lb/65lb)
20 push press (95lb/65lb)
20 overhead squats (95lb/65lb)
20 front squats (95lb/65lb)

Compare to 2/15/10

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.  The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.  If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.  There is a 20min cap.

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CrossFit Integrity, Charleston, SC
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30 Responses leave one →
  1. Pat permalink
    August 2, 2010

    14:33 Rx

  2. Denise permalink
    August 2, 2010

    DNF/1st 3 rounds I did Rx, then wasted 4-5 minutes trying to do OHS @ 65# and then getting a new bar, only got in 3 before I scaled down to 53#. I was able to squeeze out 4 front squats 16 reps shy of finishing!

    Although I didn’t finish, I was happy that I challenged myself. However, if I had just scaled the last 2 rounds from the get out I would have finished. Next time Rx and finish the whole thing!

    100 abmats

    CrossFit Integrity, Charleston, SC

  3. Jonah Canter permalink
    August 2, 2010

    65# 19:50

  4. Steve N permalink
    August 2, 2010

    95# 12:53

  5. Amy permalink
    August 2, 2010

    6:54 Rx…TOUGH WOD

    25 ring dips (rb), 25 ring rows, 25 ring pushups
    muscle-up transition work
    tabata abs (8 min)

  6. Ryan M permalink
    August 2, 2010

    10:53 Rx Just aweful compared to February’s time of 8:46! I would blame the heat, but that would be too easy…

  7. Ryan M permalink
    August 2, 2010

    …and a lie! Too much party time!

  8. Zan permalink
    August 2, 2010

    18:39 (YAY I tied with Derrick, just don’t pay attention to the weight)
    RX for thrusters/SDHP/Pushpress – 45# for overhead squat and front squat

    Good job 5:00 and thanks to the early comers from the 6:00 for the cheering

  9. Derrick permalink
    August 2, 2010

    18:39Rx PR in this heat!…Previous time was 19:43 Rx
    OHS took me the most time due to shoulders being spent. Great job Zan

    CrossFit Integrity, Charleston SC

  10. Derrick permalink
    August 2, 2010

    so with that time i did 72 burpees..ugh! Great time Amy, way to push

  11. Ian Jacobs permalink
    August 2, 2010

    Amy, that’s an incredible time. It would have tied you for 3rd place in that WOD at the Sectionals, and a solid minute ahead of fourth place.

  12. Sarah F permalink
    August 2, 2010

    20:00 on the nose ish! But only did 55#/33#

    Thanks to whomever brought the peaches, they were the perfect post workout treat!

  13. ryan c permalink
    August 2, 2010

    way to beast it amy

  14. Alex B permalink
    August 2, 2010

    20 min/ 7 FS from finishing.
    RX for thrusters/SDHP/Pushpress – 45# for overhead squat and front squat

  15. Michael W. permalink
    August 2, 2010

    25 ring dips
    35 ring pushups
    8 min tab abs

  16. August 2, 2010

    Feeling guilty for taking Rx,my ohs were NOT up to par! Not sure I should take it

  17. Chris permalink
    August 2, 2010

    Thanks to you all for killing this WOD. Jeff, the active duty pilot on that C-17 was a good friend of mine. I went to pilot training with him 7 years ago in Georgia. Please keep him and his family he left behind in your prayers. I will be making this up as soon as I get back next week.

  18. Lynn permalink
    August 2, 2010

    Great WOD!!!
    9:33 Rx

  19. Christin permalink
    August 2, 2010

    Great job Lynn!!! I will not be posting how terribly bad I did at this WOD. Sucks coming back after an injury :/

  20. Bridget permalink
    August 2, 2010

    16:39. 65/45
    Tough one today. Good job all!

  21. cullen permalink
    August 2, 2010

    10-something Rx. Overhead squats crushed me.

    Brian, thanks again for setting up this WOD.

    Also, thanks to everyone who showed up to kick some butt in memory of these fallen heroes.

  22. Vanny permalink
    August 2, 2010

    14:54 Rx PR (woo hoo!!! I was a big DNF last time with 5 front squats to go; I’m so excited I was able to finish with 5 minutes to spare!)

  23. Alex H permalink
    August 2, 2010

    DNF 18:00 skipped ohs

    Started off great, then spent 4 mins doing 3 ohs and decided to skip..need to work on that form

  24. Brian K permalink*
    August 2, 2010

    Great job by all today!

    6:36 Rx, PR

    CrossFit Integrity, Charleston, SC

  25. Eddie permalink
    August 2, 2010

    12:56 Rx

    The P90x ab ripper routine!

  26. August 2, 2010


  27. Alex P permalink
    August 3, 2010

    19:52 45lbs for OHS 65lbs for rest of WOD

  28. Cari Anderson permalink
    August 3, 2010

    18:54 RX
    time’s not too good but glad I rx’d

  29. Ashley permalink
    August 3, 2010

    12:46 but 33lbs

  30. Meredith permalink
    August 5, 2010

    19:32 with 53#
    had to drop down to 33# for pp,os, fs – boo

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