CrossFit: CrossFit Hero WOD Small

CrossFit: Crossfit Hero WOD Small

Well, there’s nothing “small” about this workout.

Named after US Army Staff Sergeant Marc Small who died in 2009 in Afghanistan, this workout entails:

3 Rounds for Time of:

1000 m row

50 burpees

50 box jumps

800 m run

I’m thinking 30 minutes, no problem.

Ended up being 56:15.  Not even close.

This workout can be described in one word:  tedious.

All the moves are easy.  It’s grinding through them that takes the time.

Still, great cardio workout to honor another soldier who died so I can write this.

CrossFit: Who Needs To Walk? That’s No Big Deal…


I’m unsure why I do the things I do.

I did another workout that made everything burn–to the extreme.

This was another CrossFit Hero WOD (since I’m injured I’m trying to find cardio-based workouts with no wrist extension or pulling)–Donny.

Jingle 7

It was:

21-15-9-9-15-21 (this is the number of reps) of:

Deadlifts at 155 lbs


Two moves.  No big deal.

For a normal workout, we usually do just the first half (12-15-9).  Since this is a CrossFit Hero Wod, it’s harder and you go back up the ladder.

Sure.  Why not?

I’ll tell you why not.  Because a few hours later your quads are going to start burning and not stop.  Then the next day your quads will barely extend and contract.  Squatting will be near impossible.  And walking?

Who needs to walk?

CrossFit: Working Around Injuries…

CrossFit and Injuries

I’m injured.


No big surprise.

It’s my wrist.


Same one as before.

I have no idea what I did to it besides push it too hard.  And I’m self-diagnosing.  No official injury, but it’s definitely nowhere near 100%.

I’m taking it easy this week.  Doing nothing overhead.  Nothing that will hyperextend my wrist. No Olympic lifts.  No pull ups.

CrossFit Hero Workout Hansen


Staff Sgt Daniel Hansen

The CrossFit Hero Workout Hansen fit the bill today.  It was five rounds of 30 kettlebell swings, 30 burpees, and 30 sit ups.  Named for Marine Staff Sergeant Daniel Hansen who died in Afghanistan, this workout is a sneaky one.  It seems simple at first until you start adding up the reps and the rounds.  Great burner though and one you can do easily from home.

Remember:  just because you’re injured doesn’t mean you don’t do anything.  You do what you can with what’s left.  Same thing applies to life’s tragedies and tragic events and circumstances.  Do your best and forget the rest!

I’m Afraid…

I’m afraid of failure.

The Mountain Must Be Climbed

Of heavy weights.

Of falling on my face doing handstand walks.

Of falling on my face doing a ring muscle up.

Of hurting myself to the point I can’t work out.

Of overdoing it.

Of pushing too hard.

Of not pushing hard enough.

Of burn out (which happens quite frequently).

Of indifference,


And stagnation.

Yet, I press on.

What other choice is there?

Granite Games Finish…



Image result for picture ring muscle up
Ring Muscle Ups

“What I need is for ring muscle ups to show up either in a competition or the Granite Games,” I remarked to my daughter.  “Then I’ll have incentive to get one.”

Well, guess what?  They showed up the next week in the Granite Games qualifier as workout #5.

I was excited.  As excited as you can get about muscle ups when you don’t have them and you need them for a competition.  And I had almost gotten one the day before.

However, going into the workout, I was sore from the week and from practicing muscle ups.  My mind was just not there.  It wasn’t my time…

I came in 83rd overall for my age group.

Not bad considering my score on Workout #5 was a big, fat zero since I couldn’t get a ring muscle up.

The last workout with dumbbell thrusters surprised me.  Surprised me because I did better than I thought I was going to do.

I entered the Granite Games on a whim.  No expectations.  Not really caring where I finished or how I did.  Just to do it…

All the workouts were hard.  Some were insane struggles just to keep moving.  But overall I learned a ton.  Had a good time with my fellow box members who took on the challenge along with me.  Progressed mentally more than anything.  Which at this point in my career is where I’m at:  breaking down mental barriers as to what I think I can and can’t do.

Final verdict:  Worth every sweat drop and bruise!

Next year?  Who knows…

CrossFit: Fourth of July Murph…

CrossFit Hero Workout Murph

Time for my monthly Murph update.  Murph is a CrossFit Heros workout consisting of a

Pull Ups

mile run, 100 pull ups, 200 sit ups, and 300 air squats and ending with a 1 mile run.

I waited for the 4th of July to do this since it’s our Independence Day and Lieutenant Michael Murphy died for our freedom.

This time I did it strict. And no pressure on me. I wasn’t trying to PR (personal record or beat my previous time). I was just looking for a good workout to celebrate our freedoms.

My time was 45:52.  I wore a vest, but jogged the mile runs for about 11 minute miles.  The pull ups were slower, but overall not bad.

If you’re a CrossFitter, then you know every workout (almost) is for time.  Try doing one not for time some time.  It’s a whole other world…


The Care of Your Body…

We all know this is important:  taking care of our body.  But how many of us actually do it?

Yesterday, I saw my chiropractor.  I love my chiropractor.  Ever since Bruck my arms have been whacked.  Sore.  Wrist hurts.  Bruised.  You name it.

My chiropractor fixed my wrist.  It feels SO much better now.  The pain is gone and the range of motion is back.

Last week, I got a massage.  It felt SO good.  Again, range of motion returned.  Knots disappeared.  I felt so much better.

Nutrition.  Lately, I’ve been eating pretty crappy.  So much ice cream and chocolate in the house it’s hard to resist.  I tightened this up last week as well.  Again, I feel SO much better.

Sleep.  I’ve been trying to sleep more.  Going all day on 5 hours of sleep is exhausting.  My body cries!

Taking care of your body involves effort, time, and attention.  But it’s worth it especially as you age.  It’s necessary if you want to continue doing the things you like to do.

You are given one body.  Appreciate it.  Care for it.  Love it.  Be grateful for it.

Without it, you’d be….

Image result for picture of body with no skeleton blob