CrossFit provides a method for a personal journey to constantly improve oneself physically, mentally, and spiritually. The intensity of the workouts often makes you question your physical and mental capacity. I heard Greg Amundson say that "The biggest improvement that CrossFit athletes experience is between the ears." The mind can allow us to achieve greatness or cause us to fail. There are only two ways to fail...quit or die.


Since starting CrossFit I have always had a deep appreciation for the Hero WODs. I grew up on various Military Bases as my Father served in the USMC as a helicopter pilot. I remember when we got the news of a helicopter crash involving his squadron while lifting off from a carrier off the coast of Okinowa. He lost good friends, most of which had their families living in Hawaii while they were deployed. I remember seeing these families pack up and move back to the mainland. I often wonder what happened to the children.


I was introduced to CrossFit by a fellow Police Officer back in 2005. "Fight gone bad" on my first day? Really Rochet? Well, I was hooked. "Murphy" came to be my favorite workout. I remember the days when every six months or so we would see a new Hero WOD. Now, I think it's almost three a month. I went to "Randy" Simmons funeral. (Hero Workout #10). I was a new SWAT officer myself at the time and was taken back at how he died. More so, I was incredibly moved by what type of man he was outside of law enforcement. He left two children behind that loved and admired their father. He led a group of inner city youth from his Church who were left without a great mentor.


My personal desire to become a better husband, father, and find some inner peace pushed me to find a way to appreciate life and honor those who gave the ultimate sacrifice and to those left behind. Since opening my own CrossFit affiliate with my wife in 2009, I have missed completing many of the new Hero WODS. The Challenge I came up with for myself was to complete all the Hero WODs, as prescribed, in the order they were posted. To add to the challenge, I decided I would do one Hero WOD a day, six days a week, resting on Sundays. When I started the challenge there were 50 Hero WODS.

20110313

Saturday - February 19th, 2011


SO1 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.  We name this workout "Jason" in honor of his life, family, and courage.

First posted 2 August 2007










Day 6 of the Hero WOD Challenge

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
25 Squats
20 Muscle-ups

Time: 15 min 47 seconds (New PR)

This challenge has already caused a significant change in my thought process.  After 290 pull-ups the past three days there is no reason why I should be able to set a new PR in a workout that has 35 Muscle-ups.  Turns out there is a reason.  The mind.  If we focus on our objective and stop making excuses for why we can't succeed we will find ourselves accomplishing what we didn't think possible.

Jason is also the name of a cousin of mine and Dale is the name of one of my Brother-In-Laws.  A simple thing like a name seems to bring me closer to these heros and reflect on loved ones.  I admire greatly my Brother-In-Law.  His family has been through tremendous trials having lost two children at childbirth and his eldest son, Aaron, at the age of 3 in a car crash.  He continues to lovingly support his wife and is a dedicated Father.  As I complete these workouts motivation is extending to those who still live and make this country great.

Week 1 is done.  I look forward to my rest day.
Posted by at No comments:

Friday - February 18th, 2011


SSG Joshua Hager, United States Army, was killed Thursday February 22, 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007













Day 5 of the Hero WOD Challenge

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Time: 6 min 42 seconds

This workout was first posted 4 days after his death.  I remember when this WOD was posted.  Couldn't even do the workout then as my OHS was dreadful.  So today was first time attempting the WOD.  What a great workout.  Last year I had a goal of completing 15 consecutive reps of bodyweight OHS before my 30th Birthday.  I accomplished that goal and was able to give "Josh" a good go with a time I'm proud of.  Thank you Josh for serving our great country.

290 pull-ups in the past three days and my hands have not torn.  Largely due to keeping the consecutive rep count down with lots of very short breaks.
Posted by at No comments:

Thursday - February 17th, 2011


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

First Posted 15 June 2006









Day 4 of the Hero WOD Challenge

"Daniel"

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: 17min 59 seconds

I felt surprisingly good today.  Normally after completing "Murph" I'm pretty much wiped out the next day.  I'm finding that reading through the comments from the original post makes my soreness seem insignificant and a sense of duty comes over me to honor these men.  It's amazing how in the early days, Hero WODs were posted so quickly after the death of a fellow Crossfitter.  Seems hard to believe how small and tight knit the community was.  CrossFit has really grown and it's exciting to see so many people benefit from the methodology.  Sometimes I miss the old days.

Continuing on the trend of the Hero's names being significant.  Daniel is the name of my brother and eldest son.  From the picture SFC Crabtree appears to be left handed.  So is my son.

200 Pull-ups in the past two WODs and another 90 tomorrow.
Posted by at No comments:

20110312

Wednesday - February 16th, 2011


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named in 'Body Armor.' From here 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 the great country and the beautiful people who make it what it is.

First posted 18 August 2005





Day 3 of the Hero WOD Challenge

"Murph"
 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

with a 20 pound vest

Time: 36 min 30 seconds (New PR)

My wife thinks it's a bad idea to be doing 6 Hero WODs per week.  It's day three and I'm feeling really good even after the past two days.  Hit this one as hard as I could, mainly because it's my favorite WOD and I need to keep up the intensity. Set a new PR by over a minute.
Posted by at No comments:

Tuesday - February 15th, 2011



In honor of Navy Lieutenant
Michael Mc Greevy, 30, of Portville
NY, who was killed in Afghanistan
              June 28 2005
First posted 15 July 2005








Day 2 of the Hero WOD Challenge

"Michael"

3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 22min 13sec


For motivation, I'm trying to find ways to connect personally with each hero.  My father is from New York and much of my family still resides there.  Michael is my middle name.  First two days of the challenge and the names are becoming significant.

 I did ab-mat sit-ups today.  Big weakness of mine.  
Posted by at No comments:

Monday, February 14th, 2011


In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005


First posted 6 July 2005


















Day 1 of The Hero WOD Challenge


"JT"


21-15-9 reps for time:
Handstand push-ups
Ring Dips
Push-ups


Time: 9.59



I have done this WOD a few times but can't find my previous times.  I believe the first three heros posted here were all killed on the same incident.  I've read the account by Marcus Lattrell leading up to "Murph's" death.  Their brothers in arms died responding to the calls for help.  "Greater love hath no man than to lay his life down for a friend."  I have a daughter named Taylor.  Coincidence, but meaningful now that I start this journey.
Posted by at No comments:
Subscribe to: Posts (Atom)