CrossFit Hero Wods: 31 Heroes

31 Heroes CrossFit WOD honors the 31 military heroes who died Aug 6th, 2011 in Afghanistan.

The CrossFit workout is:

AMRAP 31:

  • 8 thrusters 105 lbs
  • 6 rope climbs
  • 11 box jumps 24 inches

With a partner. One partner works while the other does a 400 m sandbag run of 35 lbs. Then you switch.

This is a fundraiser to help the families of the fallen heroes and many others. 31 Heroes was fun but hard. The run was harder than I thought it would be. Thrusters weren’t bad although I re-injured my thumb on them. Great cause so donate now!

CrossFit Lifting Competition Denver hot crossfit chick

CrossFit: Just When You Begin to Wonder Why You Continue

It’s been all I can do to keep up with my CrossFit for the last few months. Every day it seems has been a challenge just to get it done. Between being sore all the time and my run still not where it needs to be, I’ve been questioning again why.

Until yesterday when I crushed DT.

DT is a CrossFit Hero Workout I’ve done before.  It’s insanely hard and is a test of strength.

CrossFit Hero WOD DT is 5 Rounds for time of:

  • 12 Deadlifts 105 lbs
  • 9 hang power cleans
  • 6 push jerks

It’s always been the hang power cleans in the CrossFit Hero Workout at 105 lbs that have gotten me.

Yesterday, I did this CrossFit workout with no expectations. Then I cut 7 minutes off my previous time. It gave me hope that all this work is doing something because most of the time I feel like I’m wasting my time.

After 3 1/2 years of doing CrossFit, it’s rare when you PR it seems. But yesterday I did. And it was a PR that meant something.

CrossFit Hero WOD: Murph at Home

Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.

The CrossFit Hero Workout Murph is:

  • Run 1 mile
  • 100 pull ups
  • 200 push ups
  • 300 air squats
  • Run 1 mile
  • Wearing a weight vest (20 lbs men, 14 lbs women)

It’s a test of endurance and mental fortitude.

Crossfit Hero murph hot crossfit chick
CrossFit Hero Murph

This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.

This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.

CrossFit: I’m About to Throw in the Towel

Two days ago, I did a CrossFit Hero Workout called Coe, a seemingly simple CrossFit WOD from looking at it:

Ten rounds of

  • 10 thrusters at 65 lbs for women (95 for men)
  • 10 ring push-ups

I finished in under 20 minutes, which is short for a CrossFit Hero Workout and didn’t think much about it — until the next day when every time I went to lift my arms over my head, it hurt.

That same day, I decided to do Flight Simulator, a Crossfit Notable workout that involves jumping a bazillion double unders. I didn’t think much about this either — until the next day and my right calf was seized up again.

Incredibly, this didn’t bother me. What bothered me was the next day when my shoulders were still sore and my right calf was even worse. It was at this moment I got completely fed up.

I can’t run. I can’t jump. And I can’t do a bazillion reps without thinking about it first. This is what is bothering me. Everything I do from now on has to be strategically planned. God, this sucks.

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.

CrossFit: Deadlifts and DT

CrossFit hotties doing Push Jerks at CrossFit competition
CrossFit Push Jerks

DT is a hero Workout by CrossFit that honors soldiers who have given their lives for this great nation. DT is also known as one of the hardest CrossFit workouts since it involves heavy weights.

CROSSFIT DT HERO WOD:

5 Rounds for time:

  • 12 deadlifts
  • 9 hang power cleans
  • 6 push jerks

Weight is 155 lb for guys and 105 for the ladies.

I PR’ed this workout (hit a personal record) by 2 minutes — only the 2nd time I’ve been strong enough to do 105 lbs. It was good, but it probably could have been better. I will add this one to my list of tests to do periodically. I like DT because it does challenge me as heavy weights is not my strong suit.

I also got some nice bruises when the hang power cleans got a bit too heavy!

I also did deadlifts for my strength since DT has deadlifts in them. It was a good combination to start off the week!

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