Monday 200525

Hero Workout of your choice.

Review the list of 196 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.
Compare to 180528.

Sunday 181111

Wade

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

Scroll for scaling options.
Post time to comments.


U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.


Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
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

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

Friday 181026

Bert

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


U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.


Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Monday 180820

JBo

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140816.


Related:
The Overhead Squat: Simple Yet Nettlesome
The Legless Rope Climb


Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

Thursday 180719

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 120211.


Related:
CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Scaling
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

Friday 180629

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

Scroll for scaling options.
Post time to comments.

Compare to 130831.


Related:
CrossFit WOD 180629 Tips With Rory McKernan
"We Rally" From the "Hotshots 19" Memorial Event
The 19
• Read: "This Is CrossFit"


Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Monday 180528

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.


Related:
CrossFit WOD 180528 Tips With Rory McKernan
• Read: Fallen But Never Forgotten


Scaling
Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Wednesday 180328

Tama

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Scroll for scaling options.

Post time to comments.


Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.


Related:
CrossFit WOD 180328 Tips With Adrian Bozman

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.

Monday 180319

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.

Post time to comments.
Compare to 090502.


Related:
CrossFit WOD 180319 Tips With Jason Ackerman
The Kettlebell Swing
The Burpee
The GHD Sit-Up


Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

Tuesday 180220

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post rounds completed to comments.


Italian 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.


Related:
CrossFit WOD 180220 Tips With Rory McKernan
The Power Clean


Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

Thursday 160616

Rest Day


"The Greek Hero at the Gym," The Wall Street Journal.

Post thoughts to comments.

Tuesday 151013

5 rounds for time of:
Run 800 meters
205-lb. bench presses, 10 reps
45-lb. weighted pull-ups, 10 reps

Post time to comments.

"Arch Holds" from the CrossFit Gymnastics Trainer Course - [video]

Saturday 151010

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Saturday 150704

Rest Day

"Virtuosity 9: Heroes" - CrossFit Journal [article]

Tuesday 130423

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

"To Know A Hero" with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Sunday 120909

Rest Day

"An Answer," by CrossFit Chief Scientist, Dr. J.A. Glassman, presents a thorough, evidence-based response to the unsubstantiated claims made in the Consensus Paper on Extreme Conditioning Programs in Military Personnel by the Consortium for Health and Military Performance (CHAMP) and the American College of Sports Medicine (ACSM).

Sunday 120902

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post time to comments.

Compare to 120429.

Saturday 120317

Rest Day

"Disposable Heroes: What Will You Do?", free CrossFit Journal video - preview [wmv] [mov]

"CrossFit Is for Everyone" free CrossFit Journal article by Lynne Knapman.

Coach Glassman discusses the new CrossFit for Hope fundraiser (formerly FGB), coming June 9th - video [wmv] [mov] [HD mov]

Henry Wadsworth Longfellow - My Lost Youth.

Tuesday 111115

Thruster 1-1-1-1-1-1-1 reps

Josh Boultinghouse 305lbs, Stefan Niemczyk 275lbs, Owen Franks 260lbs, Maya Keenan-Gallagher 80lbs (age 11).
Post loads to comments.

Compare to 101020.

"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Benji Hoover on The Richest 5k Run - video [wmv] [mov]

WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"I think that somehow, we learn who we really are and then live with that decision."
- Eleanor Roosevelt

Sunday 110814

Rest Day

"Hail to the Volunteers!", CrossFit Journal preview video [wmv] [mov]

"Stride Length, Step Length, Cadence" with Dr. Nicolas Romanov - video [wmv] [mov]

Johann Sebastian Bach, Nun komm der Heiden Heiland.

Henry Lawson - The Hero of Redclay.

"The War on Lemonade" by Rich Lowry, National Review Online.

Post thoughts to comments.

Wednesday 110622

Deadlift 3-3-3-3-3 reps

Cole (age 15) 305-355-385-405-435. Post loads to comments.

Compare to 110222.

"Handstand Push-up Drills With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Johnny Smyth rows for Help For Heroes - video [wmv] [mov]

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

Wednesday 110608

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

Post load(s) to comments.

"Preparing for Masters: Jacinto Bonilla" CrossFit Journal preview video [wmv] [mov]

"Change Our Thoughts" with Greg Amundson - video [wmv] [mov]

"Man cannot discover new oceans unless he has the courage to lose sight of the shore."
- Andre Gide

Monday 110530

Rest Day

"The Disposable Heroes Project WOD" with Brad McKee, CrossFit Journal preview video [wmv] [mov]

The Regional Update 1.2 - video [wmv] [mov]

"Outside 90" with Tony Blauer - video [wmv] [mov]

Johannes Brahms, Piano Quintet in Fm, 4th mvmt.

Herman Melville - Shiloh: A Requiem (April 1862).

"The Price" by Victor Juhasz, Drawger.

Post thoughts to comments.

Tuesday 101005

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

"The Disposable Heroes WOD" with Brad Mckee, CrossFit Journal preview video [wmv] [mov]

"Lifting While Out of Breath" with Graham Holmberg - video [wmv] [mov]

"New Friends", recap of the inaugural CrossFit/USAW Open, CrossFit Journal.

"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
- C.S. Lewis

Sunday 100919

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18
Jason Khalipa 475/25, 475/22, 475/19, 475/16, 475/15
Pat Barber 413/25, 413/18, 413/19, 413/18, 413/15
Dave Lipson 555/21, 575/18, 585/15, 595(fail)/10, 475/10
Rob Orlando 535/22, 475/14, 500/12, 500/13
Elyse Umeda 235/15, 235/15, 235/15, 245/15, 245/13
Tamaryn Venter 220/10, 220/9, 220/9, 220/9, 220/7
Kim Malz 205/8, 215/7, 225/7, 225/6, 230/6
Post loads and reps for each round to comments.

"Warm Up Like an Athlete" with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]

"Graham Holmberg Talks Push-ups" - video [wmv] [mov]

WOD Demo with Pat Barber and Tamaryn Venter - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

"Are Your Pants Lying to You? An Investigation" by Abram Sauer, Esquire.

"You don't have to be a fantastic hero to do certain things - to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals."
- Sir Edmund Hillary

Friday 100820

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt 22:05. Post time to comments.

Compare to 091220.

"Stomping on the Heel Strike" with Dr. Daniel Lieberman, by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

"Spirit of the Games: Part 1" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

CrossFit Journal Stand-Up Paddle Board Race - video [wmv] [mov]

Chris Mason interviews Chris Spealler

"Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become"
- Brooke Foss Westcott

Sunday 100711

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Compare to 091219

"The CrossFit Celebrity" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

Greg Amundson 100701 WOD - video [wmv] [mov]

"Heroes and cowards feel exactly the same fear. Heroes just react to it differently."
- Cus D'Amato, boxing trainer

Thursday 100204

Rest Day

"Training at 90 Percent" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"180kg Slinged Squat" with Rob Downton - video [wmv] [mov]

"A Study Finds Mental Benefit of Fish Oil" by The Associated Press, The Wall Street Journal.

Read Scientific Consensus.

Consider and post comments on February 8th, the next rest day.

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