Tag Archives: hero WOD

Hello Wade

CrossFit is the great equalizer. Some days I look at the workout and say “I got this.” Other days I look at the workout and say “wow, I’m going to have to scale the heck out of that” and still feel like you barely survived at the end.

Hero WODs are meant to push you as a way of showing respect for the heroes who often lost their lives in the service of their country. As I sit here in a cloud of vapor from the Deep Blue I’ve applied to my right hamstring after doing Wade today, I have the feeling I definitely pushed something.

Ev and I arrived for the 8:30 workout, led by Coach Lara. We were joined by Dave, Melissa & Todd, Greg, and KB. And we only did a brief warm-up before we got rolling on what was potentially a 30-40 minute workout today…

  • 30 seconds of high knees
  • 30 seconds of butt-kickers
  • 30 seconds of jumping jacks
  • and some shoulder stretches on the wall

From there we talked about scaling options for the workout, especially with the strict pull-ups, ring dips, and HSPUs. I was prepared to do some HSPUs on the wall with two abmats, but was told to do pike push-ups instead. 🙂 I did mine off a box and definitely was feeling each and every one during the workout. I did set up a band for my strict pull-ups that I never used. And I used the band for half my ring dips just to keep moving…

The workout is Wade, named for U.S. Army Spc. Andrew Wade who lost his life fighting for our country in Afghanistan in 2011:

For time, wearing a 20-lb. vest or body armor:

  • Run 1,200 meters
  • Then, 4 rounds of:
    • 12 strict pull-ups
    • 9 strict dips
    • 6 strict handstand push-ups
  • Then, run 1,200 meters

I definitely chose to modify this one a bit, as I knew it was going to take a while. My workout became:

  • Run 800m (finished in about 4:30)
  • 4 rounds of
    • 12 strict pull-ups (some looked better than others)
    • 9 strict dips (did 2 sets without a band, then 2 sets with a band)
    • 6 pike push-ups with my feet on a 24″ box
  • Run 800m (walked 400m, ran 400m)
  • Final Time: 32:54

This was definitely a challenge. Longer workouts usually are. And I felt the familiar stirrings of “I don’t wanna” sometime in the middle of the 3rd round — but I kept moving as best I could.

Once again, I felt pretty good running that first 800m, so I’m really curious about my mile time. I may have to go in during open gym over the next couple of weeks just to satisfy my curiosity.

However, I’ll wait until my right hamstring gets back to feeling better. 🙂

I pushed a bit today. I suspect it’s my strict pull-ups where I tend to tighten every part of my body and end up in almost an L position as I go up, not the run itself — so this is just my body telling me I need to relax a bit more during these long workouts. 🙂

Thanks Lara for the encouragement. Great work everybody! And thanks Weapon Specialist Wade for your service to our country and your sacrifice. This was a solid workout that kicked my butt. 🙂

Who needs knees, anyway?

So yesterday I planned on going into the box to do some deadlifts. Life had other plans. Life 1, Me 0. 

Today even after seeing the workout, I was going to make it in come hell or high water. I was 5 minutes later than I wanted to be, but I made it. Life 1, Me 1. 🙂

I was joined by a few folks in Coach Lara’s 8:30 class… Dave & Star, Valerie, and Carmen. They were already warming up when I got there, so I missed most of it — though I did some push-up, squat, and burpee warm-up with them at the end. 

Today’s workout was the Hero WOD known as “Bert” — named for US Marine Cpl. Albert Gettings, who died in 2009 while serving his country in Iraq. You can read a bit about him at the CrossFit mainsite. The workout is a bit brutal, but you come to expect that during a hero WOD. 

  • For time:
    • 50 burpees
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 200 squats
    • 400-m run
    • 150 walking lunges
    • 400-m run
    • 100 push-ups
    • 400-m run
    • 50 burpees

There were some options. The Performance level lowered the reps to 40-80-120-160-120-80-40. Fitness level dropped it to 20-30-40-50 with 200m runs between. 

Our goal was to finish in under 60 minutes. And the conditions outside were chilly, with some snow and slush along our usual 400m route. So as you might imagine, I scaled. 🙂

The Devil’s Tricycle was there for me today…

My workout became something between Fitness & Performance…

  • 20 burpees
  • 2:30 on the assault bike
  • 40 push-ups (25 regular, 15 from knees)
  • 2:30 on the assault bike
  • 60 walking lunges
  • 2:30 on the assault bike
  • 80 squats
  • 500m row (2:10 time)
  • 60 walking lunges
  • 2:30 on assault bike
  • 40 push-ups (20 regular, 20 from knees)
  • 2:30 on assault bike
  • 20 burpees
  • Time: 41:50

Burpees were consistent for the most part. Push-ups were a problem, as always. Walking lunges were a challenge, but I did them in sets of 20/15/10 or 5 to get through them. Squats were ok — sets of 10 or 20 for those. The assault bike was a good choice today and felt better than the rower because I had a set time domain and didn’t overthink it. 

Me too, little dude.

But let me just say that my knees were ticked off by the time I got to the push-ups and that trend just continued on to the end. I’m sure I’m going to be sore over the next few days and need to roll out my quads. 

Walking may be optional — and stairs are going to be a challenge over the next couple of days. 🙂

Everybody did awesome — Dave rocked out the push-ups, Carmen was the only one of us brave enough to run outside, and Star & Val just kept chugging. And of course Lara was there to cheer us on. 

Great work everybody! 

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


    • 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!

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.

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.


  • 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.

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).

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!