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.
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!
This morning I did a new CrossFit Hero Workout called Chad Wilkinson. Honoring Chad
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
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.
For the third year in a row, I’ve celebrated Thanksgiving by doing a CrossFit WOD called
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.
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!
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
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.
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.
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.
Officer James Lowell Capoot of the Vallejo Police Department died in 2011 in the line of duty 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!
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.
duty while chasing after an armed man suspected of robbing a bank. His CrossFit Hero Workout is:
My Journey to the CrossFit Games 