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. 🙂