Day 47 Let's go big

I come to the gym, looking to knock off a big one. I have 13 left and I want to get the bigs ones done, or some are just awkward like I need to do that to see what that's like. So I come with 5 in mind and let my coach pick. There is Gaza, Hamilton, RJ, Servais, and this one;

 Hero WOD: Gallant

WOD Type: For Time

Run 1 mile with a 20-pound medicine ball
60 burpee pull-ups
Run 800 meters with a 20-pound medicine ball
30 burpee pull-ups
Run 400 meters with a 20-pound medicine ball
15 burpee pull-ups

 This one falls more in the awkward as I have no idea what's it's gonna be like running with a 20 lbs med ball. Done in 37:41, feel good so I guess I better get to one of those big ones tomorrow. Gaza, Servais and RJ all look over a hour, so one of those beasts tomorrow. 49 done, 12 to go.

Day 46 Deadlifts & a stiff back

I haven't done deadlifts for ever, so what's got some deadlifts?

 Hero WOD: PK

WOD Type: For Time

5 rounds
10 back squats (225 pounds)
10 deadlifts (275 pounds)
400-meter sprint
Rest 2 minutes

 There is always something with Wods that you look at, and your like that shouldn't be to bad. Wrong!  Not sure if it's cause I had a 20yr stongman competior at the gym who offers to do it with me. So in my mind I am like well he is stronger then you, so your only way is to push the pace. Well thanks Mac, we pushed and it was fucking hard. Insane tight back on the run, and I am not sure if it's my poor technique in squats or my terriable technique in deadlifts. I would never pushed so hard unless someone was with me, so thanks to Mac for making a hard workout even harder. Oh and my knees for the rest of the day let me know what it will feel like to be a 90 year old man.48 done, 13 to go.

 hero wods

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

Day 44,45

Day 44 was a rest day, mainly cause day 43 was a guzzle as much as you can day. So now for day 45, was wondering what to do until my sister emailed the next wod that got released for a Crossfit competition I joined. Huge mistake never did one before, and signed up RX so stupid. Can't do gymnastics and can't do heavy Olympic lifts. She talked me into saying you are doing all these RX'd but these are all grind it out workouts, more mental then then talent. This wod she sent me is a squat clean ladder... awesome I will be done when guys are warming up. Also doing all these hero Wods has left no time or energy to properly work on what you should be doing to get ready for it. Looking forward to last place, I am a loser. So I look for a wod that has squat cleans:

 Hero WOD: Klepto

WOD Type: For Time

4 rounds
27 box jumps (24 inch box)
20 burpees
11 squat cleans (145 pounds)

 That is a big weight for me. I get it done, but all it is, is reassurance how bad I am at them. 31:17. 47 done 14 to go.

 hero wods

.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


Day 43, Need an AMRAP

In a rush so gonna do an AMRAP. I look and see one, that seems perfect.

 Hero WOD: Falkel


25 minutes
8 handstand push-ups
8 box jumps (30 inch box)
1 15-foot rope climb

 This actually looks kind of fun. I like the number scheme. Not to many of each exercise, then one rope climb which is perfect amount on that too. In doing all these hero Wods I have kind of fell off on getting better technique wise at things, as I have just been grinding these Wods out. As I am doing my wod there is a class going on, and as I am doing my rope climb, coach Scotty comes over and gives me a tip on the rope climp to to get up in two big pulls. Boom and it worked. Awesome! That is when it's a good day at the gym when you learn something that works. I need to get back to that after I am done my 61. The more I Do this the longer the list gets at things I need to be able to do and also improve on. Number 1 on the list ring muscle up, it would also be nice to learn to string bar ones together instead of doing all singles. I have an in between weird half kip, have butterfly pull up, that I need to get to a butterfly. Learn Handstand walk, and increase weight on all Olympic lifts, those are pretty embarrassing. Good day got 12 rounds plus one. 46 done, 15 to go.

 hero wods

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Day 42 Murph!!

 The most famous hero wod there is, and I knew I would be doing it on May 12, as our gym is making a Friday Night Lights event out of it. So this will be fun.

 Hero WOD: Murph WOD Type: For Time

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Wear 20lbs vest.

No idea what my time would be with a vest. I had done Murph before, but not RX'd with a vest. This was awesome to be in a gym with everyone doing the same wod, I miss that. Time was 54:33. Everything went good. 45 done, 16 to go.

 hero wods

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Day 41, Look no hands

 My right hand is messed so what can I do with no hands, and try to be fresh for Murph tomorrow.  Got a perfect one:

 Hero WOD: Jerry

WOD Type: For Time

Run 1 mile
Row 2K
Run 1 mile

 Regular me, would see this wod and hate it, cause it's all cardio, but knowing I don't have to use my hand on a bar, I am looking forward to it. I say 9 minute mile, 8 min row. Aim for 26 minutes. Beautiful day enjoy the wod push the run on the way back 25:59!! Perfect. Feel good I should double up with a pool wod. Grab my trunks to go do Rocket at the pool. I get there my dad is in some old person Aqua class, haha I am not about to get out of pool and do 10 push-ups, 15 squats every 2 lengths. I chicken out and just do a 1000 meter swim. 44 done, 17 to go.

 hero wods

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.



Day 40, rushed

Hard to get to the gym today. Up at 5 for work, then went from there to hospital for my boys tonscils. From there had to get kids from school, so left hospital with an extra half hour to run into gym and almost zero warm up and do one for that can't be longer then 20 minutes. I look and gauge a wod that will be 20 minutes. I think this is the one:



Hero WOD: Pheezy
WOD Type: For Time

3 rounds
5 front squats (165 pounds)
18 pull-ups
5 deadlifts (225 pounds)
18 toes-to-bar
5 push jerks (165 pounds)
18 hand-release push-ups

 I have a big chunk of skin missing in my hand and it's cracked deep. It makes hanging on the bar impossible. Pretty annoying doing all single pull-ups and toes to bars. Front squats are hard too. No time to screw around gotta get kids from school. Done 19:19. Scared for Murph on Friday with a hand like this, well 43 done, 18 to go.

 hero wods

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Day 39 Almost Shit my Pants!! True Story

My body had recovered from those two days off, and I feel guilty about picking 2 shorter hero wods yesterday so I want something big. I don't have my boy with me either so it can have lots of running which I hate too, so let's get a bad one. I see one, it is big and it has a 20lbs vest involved. I had just done my first one with a vest a little while ago, but it didn't have any running in it. This one does, and will be a perfect tune up for murph on Friday :



Hero WOD: Hidalgo
WOD Type: For Time

Run 2 miles
Rest 2 minutes
20 squat cleans (135 pounds)
20 box jumps (24 inch box)
20 walking lunges with 45-pound plate held overhead
20 box jumps (24 inch box)
20 squat cleans (135 pounds)
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Oh man what a beast of a workout. The squat cleans scare me the most. 40 squat cleans at 135 is very heavy for me never mind a vest. Just huge I know this is gonna be over a hour. I hate running but just tell myself it's not gonna be fast anyways cause you have a vest so just keep moving. Then the second run will be hard but also awesome cause you know you have done all the weight part. I am excited to get at it. Something hits me one mile in that has never happened to me before in any wod. I gotta shit, and I gotta shit right now. Are you kidding me. If you thought running with a 20lbs vest is bad do it while squeezing ur butt cheeks together as hard as possible. This is were I start yoga breathing and talking to myself. You can do it, you can do it, almost there, almost there.  I make it back to the gym, and out of the blue this wod says rest for two mins, like they know u might have to shit at this point. Well that was explosive and could of used more then two minutes. Oh and you think heavy squat cleans are bad with a vest, do them with a hot ballon knot of an asshole. Ahh, but actually the pure bliss of making to the toliet makes the rest of the work the easy part. As the hard part was trying not to crap myself. 108:11. 42 done, 19 to go. As I lay there after, I was like wow my thighs are like rug burns on the instead. Then it hits me, I guess that's what happens when you run a mile with ur ass cheeks clenched.

 hero wods

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


Day 38, no sleep

Up with puking kid all night, then up at 5 for work. No sleep feel like trash. This sucks as I just had my first days off so my body has recovered but now I am just tired and fuzzy. So I force myself to gym, and I can't even think of lifting a weight so I am looking for some sort of wod that is a body weight one. I see Ryan muscle ups and burpees. There we go I can do that. I get my gear, and no gloves. I have had gloves for a couple years and thought that was the worst purchase every, when am I ever gonna use them. Now there is no way I will ever do a muscle up without cause I rip my hands so bad. So no gloves now what? My coach Nat is there and she says if you feel so bad do Randy. It is hard but real short cause you go so hard. I had no intentions of doing that wod as it feels more like a girl named wod which are crazy hard hard but short. Like Fran is terriable but it's short. You know what I did JT, it was short but it was crazy hard. So I ask about sometimes and around 5 minutes is good for some one my caliber. So I put the goal of 5 minutes in my head.

Hero WOD: Randy
WOD Type: For Time

75 power snatches (75 pounds)

 Went hard, 5:09. I would like to try it again sometime and see if I can break 5.

 In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.

He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

 I feel like I should get another one as that was short, so later that afternoon, I grab my gloves and head back to the gym for:

 Hero WOD: Ryan

WOD Type: For Time

5 rounds
7 muscle-ups
21 burpees

 I have said it before, I am bad at muscle ups, but I also love them, just cause I can do them. They are all singles and not pretty, but I get it done. 19:22. Good day I guess for getting in two when I didn'5 feel like doing anything. So got 40,41 done and 20 to go.

 hero wods

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.




Day 36,37

 Well the streak ended. I knew I would never be able to do 61 straight, so that's why I have done double day workouts. Dance then sick kids added another day. Feel guilty with the days off, looking forward to getting back at it.