Honoring Our Veterans


Happy Veteran’s Day —

One of the many great things about CrossFit is that it embraces & honors the men and women in uniform. They honor the Heroes who gave their lives to keep us and our country safe with special Hero Workouts.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.   That’s all that is asked of you — Bring Your Best to the Box…

Warmup
Dynamic Range of Motion stretching
2x
10 leg flutters
10 Wall Balls
10 Sit ups
20 jumping jacks
20 mountain climbers

Skill
thrusters

WOD
‘Daniel’
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

time: 20:55

I wanted to get under 20m but it wasn’t happening – at least not today. It’s cold out and running in the cold just adds more challenges for me and my asthma. I did do the Rx’d 65# in thrusters and man — it was painful.  I used the blue band for my pull ups too. And just like they say — Hero WODs are tougher than the norm.

I gotta say though –I am frustrated with the lack of progress I have shown lately. I am strong and in shape but its the technique that I am lacking that is holding me back from progressing. I am going to really begin to focus on practice. As Coach Jerry says –Practice makes Better! Double Unders, Pull Ups, Oly Lifts — all require technique and its that part of it that frustrates me beyond belief. I see others progressing quicker than I  –and I think to myself, how can that be? I work just as hard, am just as strong — and for the most part, it comes down to technique. They have the kip pull up, they have the double under –and what I am lacking is focus to practice. I know I am not going to get any better without it — so the question becomes, how bad do i want it? Hmmmmm……

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