When a CrossFit Hero Workout Hits the Spot

I was on vacation this weekend and CrossFit Open workout 19.2 wasn’t really a workout when I didn’t make it past the first round, so I was itching for something long and hard. Enter Andy, a CrossFit Hero workout, named for U.S. Army Sgt. 1st Class Andrew T. Weathers who died Sept. 30, 2014.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

 

His CrossFit Hero workout is:

  • 25 thrusters
  • 50 box jumps
  • 75 deadlifts
  • 1.5 mile run
  • 75 deadlifts
  • 50 box jumps
  • 25 thrusters

80 pounds on the bar for women and wearing a weight vest (14 lb for women).

I did really well at this workout. I came in way under the 1 hour I thought it would take me, and it was fun. It was just what I needed on this negative degree morning in Colorado. It gave me motivation and encouragement because when I woke up I didn’t want to do it. Long workouts are one of my strengths, and I sweated and this CrossFit Hero WOD was hard. and it was awesome.

I love CrossFit.

Mental Break in CrossFit Hero’s WOD Bradley

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010, by an improvised explosive device in Afghanistan.

His CrossFit Hero WOD is:

10 rounds for time of:

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds

There’s nothing quite like CrossFit body weight workouts. They don’t require as much concentration as workouts with a barbell or even dumbbells. They are usually just mindless grinder once you get going.

Which was the CrossFit workout I needed this day.

Uneven Load Training: Underestimating Sandbag Sit-ups

CrossFit Babe doing wall balls in CrossFit Open 19.1
Perfect Wall Ball position in CrossFit

Today was a sandbag workout.

I decided to sub 30 v-ups for 30 sandbag sit-ups, mainly because I like sandbag sit ups.

Well, this was a mistake.

They were a lot harder than I thought and 30 of them about killed me. But it was good.

Lesson learned: subbing sandbags for other movements may not be such a good idea after all.

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.