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 Hero Workouts: Jenny

Usually by the end of the week I’m wiped out from CrossFit. On Fridays, I like an active recovery workout that tends to go long.

Enter CrossFit Hero Workout Jenny.

Named for U.S. Army Capt. Jennifer M. Moreno who died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.

 

Jenny consists of: 20 min AMRAP (as many rounds as possible) of:

  • 20 Overhead Squats 45 lbs
  • 20 Back Squats 45 lbs
  • 400 m run

What I love about this CrossFit Hero WOD (workout of the day) is that it’s light weight and cardio-dominant. You’re at peak heart rate most of the time. This one was fun and definitely one I’ll do again!

The CrossFit Hero Workouts Will Destroy You

I told you all I did Manion on Sunday, a CrossFit Hero WOD consisting of back squats and 400 m runs. I liked it and didn’t think it was all that bad.

Until Monday. When it was hard to walk.

And then Tuesday. When it was even harder to walk.

And Wednesday. When I could walk but standing up was rough.

CrossFit Dumbbell Lunges
CrossFit Dumbbell Lunges

It’s Thursday. And I FINALLY feel back to normal. I can walk. I feel good. When I rolled out, my hamstrings were still a bit sore but nothing major.

I don’t think about these CrossFit Hero Workouts until they are said and done, which is probably a mistake on my part.

Doing the numbers, in one round, I moved 2,755 lbs. In all 7 rounds combined, I squatted 19, 285 lbs. Not the most intelligent thing to do. But CrossFit Hero Wods are meant to be hard, and I’d dare say, meant to destroy you.

Tips for Surviving CrossFit Hero Workouts

Just cause CrossFit Hero Wods are hard doesn’t mean you shouldn’t ever do them. They are meant to honor the fallen who have given their lives so we can still workout and do all the things we love doing in this world. Here’s some quick survival tips for CrossFit Hero Wods:

  • Plan ahead. Do these when you have rest days coming up or not a lot planned for the next few days.
  • Crunch the numbers ahead of time. Sometimes this can be detrimental mentally if you look at the sheer volume of reps and pounds moved. However, you’ll want to plan your other workouts around the Heros so you’re not lifting heavy the day before.
  • Increase expectations. I didn’t think much about this CrossFit Hero Workout. I just knew it would be long. That was my mistake. Plan for these workouts to take you out. Just like Bruck, it’s the unexpected that can kill you in the end.
  • Recover properly. Hydrate. Refuel with protein and electrolytes. Plan active recovery workouts in the following days. Keep moving but not too much.

CrossFit Hero Workouts are some of my very favorite. But each are tough in their own way. Some are tougher than others, but if you plan accordingly, these will become some of the best workouts, the funnest, and some of your favorite workouts in CrossFit.

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: How the Simplest Moves in the Right Combination are the Hardest

CrossFit: Push ups and a run.

Simple, right?

All body weight movements. Thus, no equipment required.

Until a couple of hours later you think, What the hell? Why am I so sore?

Remember Capoot?  When I added up the numbers, I ran 3.5 miles (longer than a 5k) and did 250 push ups.

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CrossFit Push Ups

As I’m working through the Hero WOD’s for CrossFit, I’m noticing this more and more: what seems simple because the reps are broken up is not so simple when it’s all said and done.

Good thing I’m one of those who never adds it up ahead of time. I see a workout and always think: Oh, yeah, no problem. When in reality, it is a problem.

Like I’ve said before, CrossFit is 90% mental, 10% physically capable.

Tell yourself it’s simple, and it will be.

Then suffer the consequences afterwards.

CrossFit: CrossFit Hero WOD Capoot

Officer James Lowell Capoot of the Vallejo Police Department died in 2011 in the line of namesake photoduty while chasing after an armed man suspected of robbing a bank.  His CrossFit Hero Workout is:

For Time:

  • 100 push ups
  • 800 m run
  • 75 push ups
  • 1200 m run
  • 50 push ups
  • 1600 m run
  • 25 push ups
  • 2000 m run

Again, I underestimated this like I did CrossFit Hero Wod Small.  This workout is simple in appearances: 2 moves with decreasing push ups and increasing runs.  No problem. Until I did the math afterwards. I ran 3.5 miles (longer than a 5k) and did 250 push ups.  The first set of push ups took me 6 1/2 minutes.

This one was fun though. I love to run (which this had plenty of that in it!) and the temperature was perfect in the 60’s.  The morning was quiet. The scent of rain was in the air. Leaves were scattered about from the hail storm the night before. Perfect day to be alive and honor those who wake up every day and protect us. Great stuff!