Tag Archives: hero WOD

Running Weightless

Hi, my name is Brian, and I am not a fan of running. Never have been. I’d rather stop and fight the bear or zombie when push comes to shove. So why did I find myself running three miles this morning?

silly-walkDamn fine question.

Didn’t make it in yesterday for a 4:45 workout, but I thought about it briefly before getting distracted. I do need the double-under practice. 🙂

But this morning, I made it for the 8:30 class with the whole Fitzy clan. Coach Lara was impressed that we all made it in for a running WOD, and I told her we all started complaining about it about 10pm last night so we got most of the really vocal bitching out of the way. 🙂 We were joined by Dave, KB, and Melissa.

Started with a 200m jog and then some of the Hinshaw Warm-up (what I call the Ministry of Silly Walks) before choosing a weight vest and starting today’s fun.

Today’s workout was for time.

  • HERO-Martin-Barreras_3
    Command Sgt. Maj.Martin “Gunny” Barreras

    Gunny

    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • 50 push-ups
    • 50 sit-ups
    • 1 mile weighted run
    • Competitor: 50# vest
    • Performance: 25# vest
    • Fitness, reduce to 800m runs, 20# vest, and 30 push-ups and sit-ups in the same form

“Gunny” is named for Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona. He died of wounds during an attack on his unit in 2014. He was most well known for his contributions to the successful rescue of Jessica Lynch in 2003. You can read a bit more about Gunny in the post at the CrossFit main site.

There are a few key things here.

  • Running is not my thing, but I’ve been getting better at it.
  • I’ve never worn a weight vest.
  • I’ve never RUN in a weight vest.
  • 3 miles is almost the length of a 5k.

time-371226_640So how’d I do?

  • Mile 1 – wore a 20# weight vest and ran/walked a mile in 11:05
  • Did normal push-ups slower and slower in sets of 10 and then 5. Sit-ups went fine
  • Mile 2 – wore a 20# weight vest and walked the whole thing
  • Did a mix of knee push-ups and regular push-ups in sets of 5 and 10. Sit-ups went fine
  • Mile 3 – stripped off the vest and ran most of the mile
  • Total Time: 49:09

I’ve never gone that many miles as part of a workout before and honestly I’m very happy with my time. Actually that’s an understatement. I’m thrilled with my time, but that just may be the endorphins talking.

rockypr-300x213How’d the rest of the clan do?

  • Mickey – 44:37, 10# weight vest and knee push-ups
  • AJ – 51:10, 10# weight vest and knee push-ups
  • Ev – 52:16, 20# weight vest and knee push-ups

Long story short, that’s 12 miles for the Fitzy family today. I think I am done running for now. 🙂

Great work 8:30 class and thanks for the encouragement Lara!

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A Bit Behind and the Jack WOD

I know it seems I’ve dropped off the radar for a few days. Things have been a bit crazy. We’ve started a new nutrition challenge. I’m working to do more active recovery during the week. Doing some out-of-the-box training to supplement and work on some deficiencies. And still getting into the box 2-3x a week.

calendarHere’s how the last few days have gone:

  • Team workout last Saturday (2-JUN)
  • Out-of-the-box training (mostly mobility work) (3-JUN)
  • Out-of-the-box training (lots of double under practice) (4-JUN)
  • Active recovery day – 2 mile walk with our dogs (5-JUN)
  • Out-of-the-box training (front squats & DB push press) (6-JUN)

And today we were back at the box for the first time in a few days… Woo! Ev & I arrived and worked out with Melissa, Caleb, and KB, with Coach Bill presiding. 🙂

We started with a little cardio (run, row, or bike). I was the only person who chose the run — weird! Then it was some PVC pipe work and three rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) before doing some skill work.

Jack1MartinHero
Army Staff Sgt. Jack M. Martin III

Today was the hero WOD “Jack”:

  • Complete as many rounds as possible in 20 minutes of:
  • Competitor:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 115-lb. presses, 53# swings, 24-in. box
    • Women: 80-lb. presses, 35# swings, 20-in. box
  • Performance:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 95-lb. presses, 53# swings, 24-in. box
    • Women: 65-lb. presses, 35# swings, 20-in. box
  • Fitness:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box step-ups
    • Men: 65-lb. presses, 35# swings, 20-in. box
    • Women: 45-lb. presses, 25# swings, 15-in.box

Jack is named for Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. (WOD originally appeared on mainsite here.)

time-371226_640So how’d we do? Well, we were shooting for 6-8 rounds in the 20 minute time period. Like most hero WODs, the idea is to push.

When we warmed up, I stuck with 20″ box jumps throughout, felt good with a 53# kettlebell, and tried 95# and 115# on the push press bar. Though I could do 115#, I knew after yesterday’s workout and my own shoulders that might not be a good idea, so I dropped back to 95#.

A few rounds in, Bill dropped a 35# on the floor in front of my box so I was slightly quicker on my box jumps. It helped a bit.

But the real thing that did me in was about round 3 when all ten of my push presses were up on my toes. My back really didn’t like that and gave me some grief every round afterwards, reminding me how poor that form was. I corrected it in round 4 — but it really didn’t help make it feel any better.

still-alive-memeResults:

  • I made it through 7 full rounds plus 5 push presses with 95# on the bar, a 53# kettlebell, and a 20″ box (with a boost from a 35# plate).
  • Ev made it through 9 rounds plus 5 with a 55# push press, 25# kettlebell, and a stack of four 45# plates to step up on.
  • Melissa, KB, and Caleb all made it through 9 rounds plus. And we were all flat on the floor after that pretty much.

It was a good workout for sure. Tomorrow we’re supposed to do a 5k run. I think I’m going to stick to active recovery with a 2.8 mile walk around the neighborhood instead. And Ev is talking about doing a 6k row or so that night.

Back to the box on Saturday for team WOD. Meal prep on Sunday. And then back at it next week. 🙂

Great work 8:30 class!

The Power of Meh Today

Something is off today. Tossed and turned all night. Missed my usual caffeine first thing today (usually start the day with some Advocare Spark). And the deeper into the workout I got, the worse I felt. Likely some of it’s the continuation of the Murph hangover.

Made it in with the whole fam-damily this morning for an 8:30 workout. Drea coached and we had a lot of folks… Ev & I (the girls did mobility in the corner), Patti (did mobility with the girls), Connie, Brian & Reagan, Larry & Karen, Caleb, KB, Lara (shadowing Drea it appeared), and Todd. Might have been one or two others, but it was a good sized class!

7TaonKRbcWe started with this warm-up:

  • Run/row/bike 90 seconds (I ran 300m)
  • 5 Turkish get-ups each side (used a 15# or 20# kettlebell on left side and no weight on right)
  • 10 goblet squats, 2 second pause at bottom
  • 15 banded good mornings
  • Run/row/bike 90 seconds (ran another 300m)

After that we did some skill work with:

  • Back squats
  • Strict press
  • Deadlifts

And then, because we had such a big class, a few of us divvied up into a few groups. I worked with Caleb & Larry. Ev worked with Karen. Connie & KB worked together, etc.

HERO-OtisRaible
U.S. Marine Lt. Col. Christopher “Otis” Raible (CrossFit Main Site 180424)

This workout was called “Otis” and named for U.S. Marine Lt. Col. Christopher “Otis” Raible who was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.  Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

  • Otis
  • Performance: 15 minute AMRAP
    • 1 back squat, 1 shoulder press, 1 deadlift
    • 2 back squats, 2 shoulder presses, 2 deadlifts
    • 3 back squats, 3 shoulder presses, 3 deadlifts
    • Etc.
  • Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

 

We worked our way up to the weights we’d use for the workout:

  • 225# deadlift (105% of my body weight these days)
  • 225# back squat
  • 105# strict press (49% of my body weight these days)

I knew during the warm-up that back squats were going to be my limiting factor today and I was right.

The plan was we would each start on a different movement and just work through each set. I started at deadlifts, moved to back squats, and finished with strict press.

scaling-wodHow’d it go?

  • 1-1-1
  • 2-2-2
  • 3-3-3
  • (dropped to 205# for back squats) 4-4-4
  • 5-5-5
  • (stopped back squats all together) 6 deadlifts, 6 strict press
  • 7 deadlifts (not counted in total reps)
  • Total: 57 (64 with 7 deadlifts)

Everything was hinging forward on my back squats, even when I dropped weight. Deadlifts felt good. If I could breathe right on the first one, I was able to stabilize better for every subsequent rep. And the strict press got tougher as we went, but was ok. I felt like I was arching my back the deeper we got.

Caleb & Larry both got into the round of 7s I think, so they were chugging right along.

Back squats just didn’t quite feel right from the get-go, so I’m not sure if it was my lack of sleep or issues stemming from Murph earlier in the week. Either way, as my daughters would say, “they were trash.”

Great work everybody!

Sorry I let off the gas towards the end, but my body just wasn’t having it.

Hansen Kicked My Butt

I let myself down a bit today. It happens from time to time.

Went in for the 8:30 class with Coach Drea today in a decent mood. Improvement over yesterday. And KB came in, so we had twice the fun. (She kicked butt today.)

always-warm-up-thoroughlyWe did a warm-up:

  • 30 seconds on assault bike
  • 4 Turkish get-ups (I think I used a 15# dumbbell, but they were still awful)
  • 8 push-ups
  • 5 interesting lunge stretches
  • 4 fish flops (hollow body hold to superman, back to hollow body – flopping on the floor)

And I feel like I’m missing something, but my brain is shot. But from there it was some kettle bell swing warm-ups and GHD sit-up work.

Our workout today was Hansen, a Hero WOD named for Marine Staff Sgt Daniel Hansen. He died February 14, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

HeroDanielHansen
Marine Staff Sgt Daniel Hansen
  • Competitor, 5 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 2-pood kettlebell (70#)
    • Women: 1.5-pood kettlebell (53#)
  • Performance, 4 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 1.5-pood kettlebell (53#)
    • Women: 1-pood kettlebell (35#)
  • Fitness, 4 rounds for time of:
    • 20 kettlebell swings
    • 20 burpees
    • 20 sit-ups
    • Men: 1-pood kettlebell (35#)
    • Women: ½- pood kettlebell (20#)

I think I would have been better without the burpees. Like always, they threw my shoulders out of whack. And when combined with the KBS… ugh.

dnf-trumps-dnsStaff Sgt Hansen kicked my butt.

  • Round 1 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 2 – 10 70# KBS, 20 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 3 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 4 – 20 70# KBS, 10 53# KBS

Stopped at 30 minutes. I didn’t want to subject myself to any more burpees. My left arm, from elbow to shoulder, was pissed off. I used that as an excuse.

I could couch that as “listening to my body,” but that’s a bunch of bull. I could have struggled my way through those 30 burpees and the GHD sit-ups. We had a 35 minute time cap and I could have finished.

But I chose to quit. Damn. KB finished. I should have finished.

Sorry I let you down Staff Sgt. Hansen.

I will try to remember that Did Not Finish is still better than Did Not Start. But damn.

Hello Havana

Every once in a while we get a hero WOD that makes us pause a moment to consider the lives lost and the legacy left behind of these soldiers, fire fighters, police, and others memorialized by their crossfit families. Today’s was a good one.

Black bear walking near lake
NPS Photo – Harlan Kredit – 1976 – Public domain image.

We had a good little class for Coach Drea today – me, Melissa, KB, and Kayla. The four of us started with the warm-up:

  • 2 rounds
  • 1 minute of singles or double-unders
  • 15 good mornings with an unloaded bar
  • 5 pike push-ups + 10m bear crawl + 5 pike push-ups

Took a little to warm-up for the jump rope, but the bear crawl was supposed to be done like we did last week… alternate hands and feet. HA! Slow and plodding until the last half of the last lap when I did it the old way and bear jogged through it. 🙂

From there, it was some power clean warm-ups with an empty barbell before warming up a bit. I put 95#, 115#, and 135# on the bar and called it good for the workout at 135#.

Today’s workout was named after an Italian soldier who lost his life in Afghanistan in July 2011.

HERO-Roberto-MarchiniItalian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

This “Havana” Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday February 20, 2018 (180220).

The workout was:

  • Havana, Rounds & Reps
  • Performance, complete as many rounds as possible in 25 minutes of:
    • 100 double-unders
    • 30 push-ups
    • 10 power cleans 135/95#

There are many goats...Double-unders are still a goat and today was not the day to work on them, so I doubled the reps for single-unders:

  • 200 single-unders
  • 30 push-ups
  • 10 power cleans @ 135#

First round went ok, but I slowed down a bit after that. 🙂 Even so, I made it through 3 rounds + 200 singles, 30 push-ups, and 7 power cleans. My last few push-ups were AWFUL (shoulders were starting to complain) and I dropped to my knees for the last handful.

But I almost made it through 4 rounds. We were shooting for 3-5 rounds, so I was right in there.

Great work 8:30 class and thank you for your service C.le Magg. Sc. Marchini!

 

My Hips Don’t Lie… They’re Mad

Some weeks you seem to find a theme to the workouts at your crossfit box. This week I think Dave nailed it this morning when he said it was a leg killer. He’s not wrong.

Made it in today with Ev for an 8:30 class with Coach Bill. Lara, Dave, and Logan joined us today as well. We started with the weekly warm-up as we chatted about the workout and some of the other things coming up. The Open figured prominently into that discussion, funny enough. 🙂

When we were done with the regular warm-up, we moved on to some clean and press drills with a PVC pipe and then an empty barbell before we added weight. Even before I got there this morning, I was planning on scaling to 135# at least. And when I added weight, even 95# squat cleans felt heavy — so I stayed there.

Funny enough, it wasn’t the barbell that was the biggest problem today. It was the burpee chest to bars. Going from the ground to standing, jumping to the bar, and pulling to a chest to bar was a bear.

HERO-DavidLyon
Captain David Lyon

Our workout was “The Lyon,” named for Captain David Lyon, who was an Air Force Academy grad and based at Peterson – so a home town hero. He lost his life after an IED attack in Afghanistan in 2013. You can read more about the workout, and Captain Lyon, at the Crossfit Mainsite.

  • The Lyon
  • 5 rounds, each for time of:
    • 165-lb. squat cleans, 7 reps
    • 165-lb. shoulder-to-overheads, 7 reps
    • 7 burpee chest-to-bar pull-ups
  • Rest 2 minutes between rounds.
  • Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Front-squatThat’s the Rx version of this workout. I definitely would not be able to pull that off in any reasonable time frame and cleans from the ground have been a challenge in the last week or so. (155# power cleans last Saturday just about did me in.)

So my scaled version became:

  • 95# squat cleans, 7 reps
  • 95# strict or push press, 7 reps
  • burpee chest-to-bar pull-ups, 7 reps (until the last few reps where I switched to jumping c2b)

How’d it go? First two rounds went ok, and then the wheels came off. First round went great and I finished in right at 2 minutes. That didn’t last long. I think we were in the 3-4 minute range for rounds 3 through 5 for sure. And it was the burpee c2bs that were the limiting factor.

survived-didnt-dieNot sure what to say there other than the fact that — YAY, I GOT SOME C2Bs! — and burpees are awful in every context. I did the first three rounds unbroken with the barbell and started breaking the cleans into smaller sets after that, but always tried to do my shoulder-to-overheads unbroken.

Ev did hers in 20:13, starting with a 75# bar and dropping to 65#, but doing jumping c2b the whole time.

Took me 23:54 to finish. Definitely a tough one to just keep moving through.

I have to say that this week has really killed my hips of all things. Sure, my knees aren’t happy either, but my inner hip on both sides is just fired up for some reason. Need to find some stretches to start relieving the tightness soon!

Thanks Bill for pushing and great work 8:30 class! Good work on this one!

Just Hanging Around with Coffland

Today was workout #3 this week, and it happens to be the second hero WOD of the week as well. I think that the crossfit programming folks are trying to get us to burn more calories heading into the holidays. But it’s the first day this week that I’ve had a chance to work out with my wife, so I was happy about that. 🙂

ChrisCoffland
U.S. Army Spc. Christopher J. Coffland

We arrived for the 8:30 workout with Coach Drea and were joined by Nick and Melissa. The four of us tackled the warm-up (I rowed 2 mins while everybody else biked) and we worked through the rest of the series. And then we talked about the workout.

Coffland is named for U.S. Army Specialist Christopher J. Coffland. He died from wounds suffered from an IED in Afghanistan back in 2009. And he was apparently an avid CrossFit athlete and in amazing shape. You can read more about Spc. Coffland on the CrossFit main site.

The workout named in his honor is definitely a challenging one,. more than it would suggest at first glance.

  • Hang from a pull-up bar for X minutes.
  • Each time you drop from the bar, perform:
  •  Competitor (6-minute hang)
    • 800m run
    • 30 push-ups
  • Performance (6-minute hang)
    • 800m run
    • 20 push-ups
  • Fitness (4-minute hang)
    • 400m run
    • 15 knee push-ups

212wlwI will honestly say that I went in feeling like crud this morning. I didn’t manage to eat breakfast before the workout and think I may be coming down with the cold my kids have brought home from school. Plus, it snowed a little overnight, so it was cold and a little slick today when we got there. (It did warm up some as the sun broke through the low cloud cover.)

My biggest worry was just hanging onto the bar. My grip strength isn’t great and gives out frequently (especially on my left side) during workouts. But running isn’t one of my favorite things either.

We had the option of rowing or riding the assault bike for 3 minutes 30 seconds, or running 800m. Rather than making this a running workout, I chose to only do 400m, which would be a challenge in and of itself since I’ve only been running 300m stretches of late.

And with all of that said, I feel better after the workout than before (except for a couple of niggly things), so I think I’ll be ok. I did a hard stop at 30 minutes with 14 seconds of hang time left out of the 6 minutes, but couldn’t bring myself to run again.

7TaonKRbcSo I did:

  • Hang 1:21, Run 400m, 20 push-ups
  • Hang 1:10, Run 400m, 20 push-ups
  • Hang 1:00, Run 400m, 20 push-ups
  • Hang :45, Run 400m, 20 push-ups
  • Hang :45, Run 400m, 20 push-ups
  • Hang :45
  • Total time: 30 min
  • Total hang time: 5:46
  • Total push-ups: 100

Ev has a work-related injury on her hand (cat bit and scratched her at work a couple of days ago), but went for the 4 minute fitness time and literally hung in there through more than 4 minutes of hang time (4:23) and 7 rounds of running 400m and 20 knee push-ups. I think she was around 40 minutes by the time she was done.

Nick and Melissa both did awesome as well. I felt bad for Melissa whose last hang finished all but TWO SECONDS of the full 6 minutes and headed out for another run. I think she was doing full 800m runs and 20 push-ups, so she was pushing hard. Nick was on the assault bike the whole time…

Like I said, this was a sneaky one. You wouldn’t think that hanging on the rig would be such a challenge, but it definitely was a grip tester!

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationWhen all is said and done, I have a few observations:

  • 400m didn’t seem so bad today simply because I had over a minute of rest between each run with the hang and the push-ups. And I ran most of every round — the only part I didn’t run was the top of the route which was covered in snow. I walked that each time to avoid any slippage. But I ran the rest each time even if I was swearing by the end.
  • Push-ups got worse and worse. Coach Nicole would have yelled at me by the end. 🙂
  • The hang was brutal – even with readjusting when I could. Left hand just doesn’t have the same control as the right.
  • And the only body part upset at me after all that is my left ankle. Not sure why, but it’s a little angry after all that running. Go figure.

I am happy with how I did. I probably should have pushed through to do the last 14 seconds of hang, but it would have taken another 3-4 minutes and my body was yelling at me more than a little.

Next time, Coffland. Next time.