Just For Laughs


Humor fir Humboldt


Day 55 another double up

Got all the wods done in 59 days, but am late blogging about them. I pushed to finish on Memorial Day, which I thought was very fitting.


 Hero WOD: Johnson


20 minutes
9 deadlifts (245 pounds)
8 muscle-ups
9 squat cleans (155 pounds)

 Should of warmed up more, I missed my first four muscle up attempts. Everything was a struggle, and that is a big weight for me for squat cleans. Not the best one for me 2 rounds 17 reps. I am heading to Edmonton for a show and I think I have a leg infection, so I head to Dr right after workout. Yeah leg infection, which sucks as it is on my shin so I can't rope climb and a few of the last Wods I wanted to do have rope climbs. I finish at Dr's and have a little time not much before I have to hit the road so I race back to gym and do a fast hero wod full out.

 Hero WOD: Maupin

WOD Type: For Time

  • Run 800 meters
  • 49 push-ups
  • 49 sit-ups
  • 49 squats 
  • I go full tilt, finish 7:37, whoa nice back to back double days, looks like I will be able to finish on Memorial Day. Wod 56,57 done, 4 to go.
  •  U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

    He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

     hero wods

    1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.


Day 56, 6 hour drive straight to gym

I drive back from Edmonton and head straight to the gym, so I can be done to get kids from school. I feel like a grinder, nothing with big weight but something that is gross and just keep moving type wod, and I have wanted to do this one for a long time and better get it done as there isn't many left:

 Hero WOD: Morrison

WOD Type: For Time


Wall balls (20 pound ball)
Box jumps (24 inch box)
Kettlebell swings (1.5 pood)

 Why did I want to do this one? Box jumps are terriable after wall balls. But it was a fun vibe in the gym, all the coachs are working out and it's Friday. I finish 28:48. 58 done, 3 to go.

 hero wods

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.




Day 57 Let's hit the track

It's Saturday and my boy has a ball tournament, and I can't make the two gym times so will have to figure out one to do. My brother in law is in town and he is good at running so let's do one of those track Wods:

 Hero WOD: Loredo

WOD Type: For Time

6 rounds
24 squats
24 push-ups
24 walking lunges
Run 400 meters

We guess or actually aim for 25 mins will be a good time. This is fitting too, as the first two workouts I did on the road in Battleford with him so nice to do one with him at the end. I am terrible at running so was good to get pushed. The lunges were the worst, finish 23:10. Only 2 left.

 hero wods

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Day 58

Got my boys ball tournament all day, and no open gym. I would of liked to to a bigger one, as there is only 2 left but maybe for the best, as I have saved what I think to be The biggest and worst for the last one. So a home wod today:

Hero WOD: Rahoi
WOD Type: 12 minutes
12 box jumps (24 inch box)
6 thrusters (95 pounds)
6 bar-facing burpees

Like anything, don't let the time fool you, anything short always means it's gonna be full out pain, and that's what it was. 7 rounds and was gross like fran. 60 done and one to go. I had picked the last one along time a go cause it seems so bad, and I can't wait.

 hero wods

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Day 59 Saved the worst for last

I finished this on Memorial Day. I seen it coming up and thought there is no better way to finish then on that day. The reason these hero Wods were made was for this reason to honour those who have died. So I do a couple extra two a days and it works perfect. I am now writing this on June 6, D Day. With a little more then a week to reflect since I have finished. The question I get the most, or not even as much as Question but a statement "must be nice to be done."

 I am not even sure how to answer that. I am happy that I got it done, or did it, yeah, but even then when I said I was going to do this, I knew I would get it done as it is for them. It wasn't like me saying I am gonna eat right and workout in the new year, then 3 days later I am hungover eating fast food. This had a purpose and I knew I would do it. I have never really felt like that before. Even now that I am done, I miss it. It consumed me for two months. I will continue on and try to do a hero wods every once in awhile. This last wod when I looked at all the wods jumped out at me as wow that would be terrible. I actually never met anyone who has done it before, and I knew what would be the bad part. I knew it would be bad and it was worse then I imagined.

 Hero WOD: Servais

WOD Type: For Time

Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-pound dumbbells

 I get to gym, and I am excited. I feel great and I am wondering what that farmer carry is gonna be like. That middle part makes Murph look fun. 152 pull ups, push ups and burpees. The burpees are the worst. The push ups and pull ups weren't that bad. Just in case your shoulders aren't gassed enough take that 50lbs sand bag for a 400 meter run, which actually takes anything you had left in your shoulders. Wow, ok that is all done. Now comes the scariest thing of all 61 hero Wods a mile farmer carry with no strength left in your shoulders. I grab the 45 lbs Dumbbells. Haha are you shitting me, this is not gonna be good. I don't get far, take a break, repeat,repeat, repeat, repeat, etc. It was the perfect way to end. With nothing that has to do with a weight you can't do or a gymnastic movement you can't do, but just pure pain and a mental exercise because it is so long and the end is never close. Then with about 600 meters left my coach Nat comes out to cheer me on, and after awhile the end seems near, but as bad as it is, I don't want it to be done,(the journey of 61 hero wod,  yes I want this farmer carry to be done!!) 1:21 done 61 hero Wods. Forearms hurt for 3 days after. Once again thanks to all the troops that gave the ultimate sacrifice, the reason we have these hero Wods 

hero wods

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.






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 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 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 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 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 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 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 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 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 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 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 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 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.

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 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 35 Double Up

I joined the class today to do the pre strength part before the workout. Felt incredibly weak, just beat up.I know this isn't the proper way to workout. As you should have recovery days and work on certain things and get better at them. But when I was doing these lifts that felt terrible, it reminds of an injured player where you can barely take part in the warm up before the game, but when the game starts you are good to go, and I got big one today.

 Hero WOD: Nutts

WOD Type: For Time

10 handstand push-ups
15 deadlifts (250 pounds)
25 box jumps (30 inch box)
50 pull-ups
100 wallballs (20 pounds, 10 inch target)
200 double-unders
Run 400 meters with a 45 pound plate

 hero wods

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 I have done this one before. I remember under estimating it last time, just cause I could do the movements. I gassed out on pull ups, 100 wall balls is never fun, I coundn't do double unders, and I found out how hard running with a 45 plate is. So this time I know a head of time. I also see a buddy that I did it with before and finished before me, and he keeps track of his times, and he told me 23 minutes, so now I have goal to beat that time. 22:24. Feels good and extra special as this was Canadian hero wod. 38 done, 23 to go.


 The sun is out, and its hot. I love being outside doing something physical. I always have, even if it's on a shovel, or hauling stuff. I like sweating in the heat. Body is beat up, but there has been an outside wod I have been wanting to do as soon as saw all these workouts:

 Hero WOD: Abbate

WOD Type: For Time

1 mile run
21 clean and jerk (155/105 pounds)
800 meter run
21 clean and jerk (155/105 pounds)
1 mile run

 I just plated the VW van, so I can haul my weights to the track. I send the funny looking pic to gym owner Scotty, and asks which wod? Tell and he asks when? Right now..., meet you there. Awesome! This will be fun, neither of us like running, so will be nice to do with someone.

Hero WOD: Abbate
WOD Type: For Time

1 mile run
21 clean and jerk (155/105 pounds)
800 meter run
21 clean and jerk (155/105 pounds)
1 mile run

 It was great, hot day, had my 4 yr old with me and he just played. Scotty was great we would drop the bar take a second pick up repeat. Did the clean and jerks together and the run. Thanks for joining in, always feels good to get two done in a day. 39 done, 22 to go. The streak will end tomorrow for..... Dance, daughter has dance gotta be up at 5:30 to go then gotta race to Regina after dance in Saskatoon for a show. Got 4 extra Wods banked so still ahead but will feel guilty for taking day off  I am sure.

 hero wods

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force was killed on December 2, 2010 while conducting combat operations in Helmad province, Afghanistan.

Day 32 rushed

Went to bed late, then had a puking kid all night and up at 5 for work. I feel like a bag of trash, and don't want to take a sick kid to the gym. But gotta get someone to watch him as I gotta take my daughter to dentist. I pick her up and take her there and she says it will be a half hour, ohh I could race to the gym and do AMRAP wod that means I will be done at a set time. I see a 20 minute one perfect. Feel like shit but put it out of mind for a hard 20.

 Hero WOD: Danny


20 minutes
30 box jump (24-inch box)
20 push presses (115 pounds)
30 pull-ups

 Almost zero warm up cause got no time. My warm ups now are so long cause it feels like I will never be loose sometimes causes I am beat up. I get it done, it was hard, I am sure my score is terrible but that's the best I could do 3 rounds plus 7. 35 done 26 to go.

 Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.



Day 33 Tattoo

I want to do a big, as I feel guilty for doing 20 min AMRAP yesterday. I look and see Luke, Perfect. It's big, I can do all the movements and the runs are 400 meters so not to long that I can leave my boy at the gym. Looking forward to this big grinder. Start setting up equipment, shit ring dips. I just got a tattoo on my arm and those will rub. I was so in the zone ready for this wod. I think I could do bar dips and just do an extra 10. Ahhh fuck no, I am not about to cheat now, so I look for something else, and go with this:

 Hero WOD: Walsh

WOD Type: For Time

4 rounds
22 burpee pull-ups
22 back squats (185 pounds)
Run 200 meters with a 45 pound plate overhead

I didn't know what to think of this one before I started, and guess what.. terrible. I am so bad at squats. A 185 is big weight for me, and to do 88 reps is killer on me. You know it's a bad wod when burpee pull ups are the easiest part. Also I have never ran with 45lbs over head for 200 meters and it was very hard. I may have not done Luke but this wod was hard for me, and with that many squats my knees are gonna hurt tomorrow. 38:33 time. 36 done, 25 to go.

 hero wods

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.



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