Day 54 Double up

I have never done weighted pull ups with a 20lbs med ball so this workout intrigues me. I am also only a few  Wods away from running with that med ball too. I don't have my boy with me so I wanna do one that has some running so I go with:

 Hero WOD: Del

WOD Type: For Time

25 burpees
Run 400 meters with a 20-pound medicine ball
25 weighted pull-ups with a 20-pound dumbbell
Run 400 meters with a 20-pound medicine ball
25 handstand push-ups
Run 400 meters with a 20-pound medicine ball
25 chest-to-bar pull-ups
Run 400 meters with a 20-pound medicine ball
25 burpees


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

 Good hard hero wod, perfect choice for how I feel today. 26:57. 54 done and 7 to go. Gonna go home rest a hour and head to the pool to do: 

 Hero WOD: Rocket


30 minutes
50-yard swim
10 push-ups
15 squats

 I got 12 rounds plus 50 yards done. My legs were beat from yesterday but I can do 15 squats at a time, and push ups are good. Then it hits a hour later at home so beat. Now it's four hours laters and walking isn't easy. Well 55 done, 6 to go.

 hero wods

Army Sgt. 1st Class Aaron “Rocket” Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas




Day 51,52,53

Had 2 days banked from doing two a days, as I knew I was gonna be gone to the lake,so I am now even for 53 in 53. This wod I have had circled for awhile:



Hero WOD: Justin
WOD Type: For Time


Body-weight back squats
Body-weight bench presses
Strict pull-ups

 I weigh 205 so I know this wod is gonna wreck me tomorrow chest and leg wise. The nice part of this one is when your done the first round you know your half way done. 29:35, 53 done 8 to go.

 hero wods

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.


Day 50, I got time

I don't really have time as we are leaving to the lake for a couple of days, but like anything You can always make time. I know I will be taking the next two days off as I will be away for equipment so don't wanna miss today. I look for a 20 minute amrap and decide on:

 Hero WOD: TK

WOD Type: 20 minutes
8 strict pull-ups
8 box jumps (36 inch box)
12 kettlebell swings (2 pood)

Boy that's a high jump, but actually after a couple rounds you get used to it and it's not that bad. But I will tell you what is bad .. kettle bell swings with 2 pood. I have been doingAmerican swings for all as it doesn't say so I wanna make sure I do it RX'd. I find a huge difference between 1.5 pops and 2. 52 done 9 to go.

 hero wods

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.




Day 49, Late Nite

Mad at myself. Had a show last night, and stayed out longer then I should of, ahh drinks till 2 up at 5 for work. Well you made your bed you gotta sleep in in it. I feel a bit fuzzy, and wonder what I can get done. As I know there is no easy hero wod, they all take you into a dark place all in different ways. But I want an amrap as I want to be able to know when it's gonna be done. So I lean towards towards an Amrap. Gym owner Scotty jumps in with me, and we push it and it becomes as hard as any other wod:

 Hero WOD: Harper


23 minutes
9 chest-to-bar pull-ups
15 power cleans (135 pounds)
21 squats
400-meter run with a 45-pound plate

 I would of never worked out today if I wasn't trying to do 61 in 61. It worked out great though as me and Scotty went hard and almost got 4 rounds done. Thanks for the push Scott. Felt like death right after but 20 mins later, all good. 51 done, 10 to go.


  hero wods

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.


Day 48 Biggest so far

This will be the 50th hero wod, and I want a big one, just at that the look of this one I guess 1:36


 Hero WOD: Gaza

WOD Type: For Time

5 rounds
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

 That's a lot of running for someone who doesn't like running. Feels good to being a big one I wanted to knock off, and on the last half mile I realize I can push and be under my time I guessed. 134:13. 50 done 11 to go.

 hero wods

U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011 in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob, and Lisa and Marie Mielke.


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.

 hero wods

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.


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.