The After Effects of CrossFit Hero WOD Chad Wilkinson

namesake photoChad Wilkinson died in October by suicide after 22 years serving our country. A new CrossFit Hero WOD has been created, honoring him. The CrossFit workout is 1000 step ups wearing a ruck sack for time. As you may recall, I did this on Friday.

It is now 48 hours later, and I’m still suffering the consequences. Yesterday, I didn’t think it was too bad — just a slight ache in my calves. Today, my calves are both sore, putting a hitch in my step. As I’m on vacation, I can’t put anything on them, so here I am, suffering.

During the CrossFit Hero WOD, I kept telling myself, “I’m never doing this one again.” Afterwards, I told myself, “I could do that again.” Now, I’m unsure. We’ll see how long the pain lasts on this one.

CrossFit: Doing Things Others Won’t Smartly

This morning I did a new CrossFit Hero Workout called Chad Wilkinson. Honoring Chad

hot crossfit chicks doing step ups
Box Step Ups CrossFit

Wilkinson who died in October by suicide after 22 years serving our country, this Hero WOD is 1000 step ups wearing a ruck sack.

For me, the plan was to do 500. I kept going after 500 but stopped at 740 because my knee began to hurt. I had planned to do the 1000, but I listened to my body instead.

Our bodies are amazing and will do amazing things. At the same time, we have to care for our bodies, and we are called to honor our bodies (1 Corinthians 6:19-20).

I currently am battling a strain in my right arm, and I don’t need a knee injury right now.

Oh, how I’ve changed. One year ago, I would have pushed through to finish that, no matter the cost. Now, as I’m older (and wiser), I know it’s just not worth it.

I love doing things others won’t do; yet, now, I’m doing them smartly.

Tips to Know When to Quit

  • When something begins to hurt
  • When something feels off
  • When your mind is not focused, and you’re putting yourself at an increased risk for injury
  • When your gut tells you so
  • When you’re mentally done

 

Crossfit: How NOT to Cherry-Pick Workouts

Today’s CrossFit workout I wanted no part of. If you skip a CrossFit Workout that was programmed, it’s known as cherry-picking in the CrossFit world, meaning you only do the workouts you want to do and skip the ones that are hard or the ones you dont’ want to do. Today’s programmed CrossFit WOD was this:

3 rounds of:

hot crossfit chicks
Power Snatches in CrossFit
  • 10 power cleans
  • 10 front squats
  • 10 push jerks

1st round was 95 lb, 2nd round was 105 lb, 3rd round was 115 lb

Then we had a WOD that was this:

3 Rounds for Time:

  • 10 power snatches 80 lbs
  • 20 box jump overs
  • 30 wall balls

I haven’t lifted that much in push jerks since August. I knew that was going to be tough mentally for me more than physically. But I did it. Not happily (I’m glad it’s over), but I know I need to do this stuff to be stronger and to improve at CrossFit. Here are tips when faced with a workout, so you don’t cherry-pick it:

  1. Go at your own pace. Don’t worry about what others are doing around you. Remember this is your workout, so do it your way.
  2. Concentrate on good form. For weights that heavy for you (80% and up), good form is crucial to a) being able to do the work b) being able to lift heavier weights moving forward. Take that extra second to get set before you lift to ingrain muscle memory to these Olympic moves.
  3. It’s about the work. Take it one rep at a time if this is tough for you mentally. Just get the work done and finish.

In CrossFit, we all have the movements we love and those we hate. When faced with those you hate, don’t avoid them like you do your mother-in-law. Do them. You’ll be a stronger, more well-rounded athlete overall. And you may even find you like the moves once you get good at them.

Starting CrossFit Open Training Off Right

This morning I did Bert, a CrossFit Hero Workout named for U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. 

This one, like most CrossFit Hero workouts, is long. It’s:

  • 50 burpees
  • 400 m run
  • 100 push ups
  • 400 m run
  • 150 walking lunges
  • 400 m run
  • 200 air squats
  • 400 m run
  • 150 walking lunges
  • 400 m run
  • 100 push ups
  • 400 m run
  • 50 burpees

I finished in 1 hour and 6 min, including time to take my jacket and gloves on and off for the runs. Fun workout. All body weight exercises. Great cardio.

Preparing for CrossFit Open 2019

I’m trying to get motivated for the CrossFit Open. This was a good workout. I’m beginning to log my food again with My Fitness Pal. I’m hoping to get stronger and gain more skills. Really, I’m hoping to stay fit and healthy and be happy with how I look.

 

CrossFit Hero WODs: Del

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

His CrossFit Hero Workout is:

  • 25 burpees
  • 400 m run with medicine ball
  • 25 weighted pull ups
  • 400 m run with medicine ball
  • 25 handstand push ups
  • 400 m run with medicine ball
  • 25 chest-to-bar pull ups
  • 400 m run with medicine ball
  • 25 burpees

This was a great workout to do without utilizing a barbell. All body weight movements with added weight. Fun to do. A great recovery workout. Perfect at home workout as well.

Thanksgiving Day Murph

For the third year in a row, I’ve celebrated Thanksgiving by doing a CrossFit WOD called

crossfit hero wod murph crossfit hotties
Preparing for Work

Murph. A hero workout named for Lt Michael Murphy, who died in Afghanistan serving our country, it consists of:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • 1 mile run

This is one of the most famous CrossFit workouts and is traditionally programmed for Memorial Day around the country. However, I began doing this on Thanksgiving as well three years ago to commemorate the Fallen.

The weather was perfect: 55 degrees and sunny. I invited one friend and it was him and me who performed it. It was fun. It wasn’t my best time, but I wasn’t pushing all out. It was, again, just doing the movement and enjoying life. Thank you to all who have served our country and especially to those who have made the greatest sacrifice and given their lives. Words are not enough.

CrossFit Workouts: Tips for When You Don’t Feel Like Working Out

If you’re like me, getting out of bed in the morning can be rough, especially if you’re exhausted, sore, cold, and sleep deprived.

This morning, the absolute last thing I wanted to do was workout. I’m sore still from heavy snatches. My wrist has been hurting for some reason. I just have no motivation, and my mental capacity is not there.

3 Tips for When You Don’t Want to Get Out of Bed

  1. Have a motivating factor. For me, this is coffee and my space heater. I heat up the bathroom and sit in there for a few minutes. Then I drink coffee.
  2. Go over in your mind your day. This helps me get started when I think of all the things I have to do that day, and all the things I just want to be over (like heavy snatches).
  3. Keep in mind the end game. I love it when I’m done for the day, and I just get to sit and do my own thing (like blogging!). Work is part of life but we all live for play — whatever that looks like for you. Get work over with, so you can do what you want to do with the rest of your day.
fitness babes
CrossFit Training

3 Tips for When You Don’t Want to Go to the Gym

  1. Do your own workout at home that caters to your needs. Today, I didn’t want to do anything heavy or any pulling. So I came up with my own workout of the day (WOD): 200 m run, 10 sit ups, 10 push ups, and 10 air squats for AMRAP 20 (as many rounds as possible in 20 minutes). It was perfect as an active recovery, and what I needed that day.
  2. If you’re not there mentally, take a rest day. Today there was no way I was going to accomplish any workout cause I needed a mental break. Sometimes you don’t have to push yourself. Rest days are okay.
  3. Go for a walk. I find being outside — no matter what I’m doing — is more exhilarating than a workout sometimes. Take a walk, listen to nature, and ponder the universe. We all need to do this occasionally.

You know yourself better than anyone. Listen to what your body needs, and don’t stress about a change in routine. Your mind and body will thank you!