CrossFit Hero WOD: Manion

Today I did Manion, named after First Lieutenant Travis Manion who was killed in Afghanistan in 2007 serving our great nation.

 

Manion consists of:

7 Rounds for Time:

  • 400 m run
  • 29 back squats at 95 lbs for the ladies

Tips for CrossFit Hero WOD Manion

  • Easy to do from home if you have a squat rack and some weights.
  • At about round 5, my legs started protesting.
  • I broke up the back squats every round just to have a bit of a break.
  • Great leg workout and a good one if your arms are injured or you need a rest from upper body work

Fun workout!

 

CrossFit: CrossFit Hero WOD Artie

Looking for a CrossFit Hero Workout that was short, I picked Artie. Named after Police Officer Arthur “Artie” Lopez of New York, Officer Lopez was killed in the line of duty in 2012.

It is a 20 minute AMRAP (as many rounds as possible) of:

  • 5 pull ups
  • 10 push ups
  • 15 air squats
  • 5 pull ups
  • 10 thrusters at 65 lbs

This is Cindy with some thrusters, I thought. No problem.

It turned out to be a problem.

About round 3, I kept thinking, This sucks. I don’t want to be doing this.

After each round, I’d check the clock and think, Ok, only 14 minutes left.  Ok, only 11 minutes left.

Those were some LONG minutes!

I finished with 9 rounds overall.  I was elated to be done, and I went on my merry way.

The next day, I wasn’t quite so merry. My quadriceps were screaming at me. My arms were sore.

Maybe it was the 90 thrusters I did.

Maybe…

 

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

CrossFit.

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.

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Deadlift

It was:

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

Deadlifts at 155 lbs

Burpees

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: Fourth of July Murph…

CrossFit Hero Workout Murph

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

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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…

 

CrossFit Hero WODs: Slowly Working My Way Through the Heroes

Performing Hero WOD’s are a small way to honor those who died so we can still do whatever we want to do when we want to do it–including workouts.  They are always challenging.  Usually fun.  Usually long and hard.  Just what I like in CrossFit.

Today was Zembiec, named after US Marine Corp General Douglas A. Zembiec who was killed in Baghdad in 2007. This hero Wod consists of 11 back squats, 7 strict burpee pull ups, & 400 m run.

This one was good.  Perfect for my strengths.  The run was easy after Yesterday’s run with a medicine ball.  The back squats were lightweight (125 lbs for women).  The burpee pull ups were low reps.  Great burner and a mental lift.  Just what I needed!

Thank you to General Zembiec who died for me.  Thank you to all who serve!  I know words are never enough, but it’s something we can do for you who do so much for us.