Day 34 Sore Knees

Just as I thought, my knees are sore from all the squats yesterday. So what can I do without to much weight on my knees. There is a huge one that would be perfect that has a lot upper body that I  want to get done. It's the kind of wod it's so big, I am like I have to do that just to see how bad that is gonna be. It's RJ 5 rounds 800 meter run, 5 rope climbs, 50 push ups. Haha what is 25 rope climbs, and 250 push-ups, what's that gonna be like? But I got my boy with me and don't wanna leave him in gym that long when I run. So me and Nat my coach scroll through Wods and she says go back what's that one. Whoa that looks interesting..


 WOD Type: For Time

  • 100-calorie row
  • 75 thrusters, 45-lb. barbell
  • 50 pull-ups
  • 75 wall-ball shots, 20-lb. ball
  • 100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

 First one with a vest, this will be good practice for Murph May 12. It was grinder, wow that row was slow with a vest. The urge to pull that vest off is the biggest thing. It was good. Done at 34:43. See how my knees feel, I might do another today or look to do a huge one tomorrow. 37 done, 24 to go

  Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.


Day 31,

I want to do a bigger one, to make up for the easier one yesterday. There is a lot of Wods with cleans but might as well start with a lower weight high rep one. There is one that stands out, that looks like a good long grinder. So I go with:



Hero WOD: Carse
WOD Type: For Time

95 pound squat clean
185 pound deadlifts
24 inch box jump
Begin each round with a 50-meter bear crawl

 7 rounds of bear crawls is as bad as I thought. I had to borrow a skipping rope that didn't go good. A hero wod again with box jumps right after deadlifts which seems like a theme. Great hero wod 43:10. 34 done, 27 to go.

Day 30

The streak is still alive. I banked 3 days from doing 2 in a day 3 times. I will use for when I am away in the bush and there is no equipment I can use to get it done. I had a late night and lots of drinks( which I have been good keeping that under control) but this is an anuual show I do which is a real cut loose show and I need to be in the right state of mind so I indulge. Even though I have those days banked it feels like I should keep the streak going, I have not missed a day. If I have the ability to get to the equipment and get it done, no matter how I feel, I should get it done, especially on self inflicted. It is now at the point if I didn't go, I would be letting these hero's down that I am honouring. I am constantly thinking about there sacrifice and how I can do this small thing for them. It doesn't  seem as much as getting 61 hero Wods in 61 days done, but to just keeping pushing it, not just enough to do 61. So I feel rough but want to keep it going, it's nice out and the fresh air will do me good so I pick

 Hero WOD: Griff

WOD Type: For Time

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Feels good to keep the streak going. Did it in 17:20. That felt like the easiest one so far so tomorrow I want to knock off a big one, or one with a movement I hate( heavy thrusters) to make up for the easier one today. 33 done, 28 to go.

 hero wods

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.


Day 29 Coffey time

As soon as I saw this wod on the new list I thought I have to do this one: 

 Hero WOD: Coffey

WOD Type: For Time

Run 800 meters
50 back squats (135 pounds)
50 bench presses (135 pounds)
Run 800 meters
35 back squats (135 pounds)
35 bench presses (135 pounds)
Run 800 meters
20 back squats (135 pounds)
20 bench presses (135 pounds)
Run 800 meters
1 muscle-up


Once you get done the first round, it was a fun one, hard but fun. 42:03, 32 done, 29 to go. 

 hero wods

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Day 27

Feeling good, looking for just an all around good one with lots of movements, maybe without a bar as hands are a bit tender from yesterday. So....

 "Zeus" - Hero WOD

Three rounds for time of: 

30 Wall ball shots, 20/14 

30 Sumo deadlift high-pull 75/55 

30 Box jump, 24/20 

30 Push press 75/55 

Row 30 calories 

30 Push-ups

Body weight Back squat, 10 reps

So I weigh myself, I started at 207. I am almost a month in and my weight 208. I don't look forward to doing 30 reps of back squats at my weight as that is not a strength. The worst part of the whole thing is box jumps after wall balls and sumo deadlifts was really hard.Finished and gassed 40:21. 29 done, 32 to go.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Day 28 2 Wods and hot yoga

I am on the fence between 2 Wods Dae Han, which has what I hate the most heavy thrusters, and I feel good so good time to do it, but I have my 3 yr old boy with me at the gym and that wod also has 3 800 meter runs and I don't wanna leave him in the gym. Then I think I did hot yoga this morning and my shoulders feel loose I should try something with muscle ups again. Last time I riped my hands real bad and hands don't get a chance to heal when you use them everyday. But I put on gloves and let's try:

 Hero WOD: Dobogai

WOD Type: For Time

7 rounds
8 muscle-ups
22-yard farmer carry with 50-pound dumbbells

 I am not sure how long this wod should be for someone. I am terriable at muscle ups but at the same time so excited I can just do them. They aren't pretty and I can't string them effectively. I get it done 24:44. The muscle actually got better as I loosened up. Excited to have done a wod that had 56 muscle ups. 30 done, 31 to go.

 hero wods


U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit’s helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

 I feel good so I take a hour break and want to do another hands are tired that's about it, and I gotta get the kids from school so I need an amrap. I go with:

 Hero WOD: Rankel




20 minutes
6 deadlifts (225 pounds)
7 burpee pull-ups
10 kettlebell swings (2 pood)
Run 200 meters

 I look I think 6 rounds. I warm up and my hands can barely handle 135 deadlift, kinda scared, I like how the pull ups are burpee pull ups so it will be one on bar and done, which will be easier on hands. Once I start it is out of mind and I push it. I do everything unbroken with not the fastest 200 meter run, but am happy knowing I am getting two done today and extra happy that I am able to push it. Get 6 rounds plus 7. Very happy and also happy I just went over half way! I have went 28 days straight and 3 days have done double.31 done, 30 to go 

hero wods

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.




Day 25 Decisions

I am all over the map with which workout I am going do. I am doing a huge one tomorrow, so trying to figure out one that will make tomorrow's doable. So I go with:


21-15-9-9-15-21 reps for time of:
225 pound Deadlift

 This is one that seems not  to long, and movements I can do, so I push it. It was hard and good 15:52. 27 done, 34 to go.

 U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Day 26 That was really hard

Where I am from we are very fortunate in having two real good Crossfit gyms. I have been to a lot on the road and these two are as good as any. Today I am going over to the gym Pure to do the workout with Regional athletes Whitney and Josh. It's cool to see them workout as they are on such another level it's crazy. To bad I don't just get to watch. There is couple times I get see them out my pereferal doing per  butterfly pull ups while I am doing some sort of ugly hybrid pull up that looks terriable. I know they will get to watch me though as they will finish in half my time. This wod looks huge and very hard.


Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

 Before we start, Whit says ok what are your guesses for times, I throught  ahh 34 mins, no clue. Can you even rush one this big. We start and we are even for the first deadlift and they are gone. I would probably never went unbroken but they do so what the hell. Not smart as the pull ups are now super hard. Ok enough of being stupid this is gonna be hard enough. Somewhere in the second round I was thinking I should of did this by myself and gave myself an hour to do it, this is super hard. They are done when I start my 3rd round, and think to myself how fun it must be for them to be that good. Also if I was Josh I would probably throw away all my shirts.I feel like a Rec hockey player going for a skate with Conner McDavid. I push on and when I see the end coming in the 5 th round I was like leave it all out there. Do the deadlifts unbroken again, huge mistake didn't know if I could recover. A set of 5 pulls followed by all singles, fall off the bar just get back up, again and again and done those. Clean and Jerks very hard but keep moving, push it and I can break that 34min guess I had but it will be tight.  Push through last exercise 33:40, and fuck that was hard, great to do with Josh and Whit for the push. 28 done, 33 to go.

 U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Day 24 on the road

Another drop in on the road. Feel pretty good all round. Hands, Legs, and shoulders. So looking for a wod that has all three, and pick 


15-12-9-6-3 reps for time of:
135-lb. power cleans
135-lb. front squats

 It was hard, but it was good. Done 19:41


U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.


Day 22 Well that wasn't Fun

Coming off Lumberjack 20, which for some reason I found fun, not sure if it's cause I had a buddy. Sheldon is joining me again on Saturday morning. I don't really have any certain wod in mind. I feel good except this is the first time my back is tight. Oh and getting out out of bed is just bad every morning now. Warming up before the workouts never feel long enough. My warm is sometimes longer then the wod. So Sheldon and I look at 3 wods and one sticks out at us. We can do it. Looks long, but keep moving and should be good hard and the way each exercise you do sets up the next one to be so hard.

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

The deadlifts are good cause of low weight. Something I have noticed with these hero workouts is they put box jumps after deadlifts all the time. It makes box jumps so  hard. It feels like getting off trampoline and trying to jump. Swings are nice cause it isn't a 2 pood. Now the hell begins knees to elbows with no grip brutal, sit-ups with hurting stomach from knees to elbows brutal, wow pulls feel impossible with sore core, oh and I screwed up in lumberjack 20 I did regular pull ups and they were chest to bar so I sub in 20 chest to bars. Grind out thrusters,wall balls, burpees, and double under did 63 unbroken wow. Sheldon finishes and we look at each well that wasn't fun at all. Not supposed to be, so the only good part is being done. 24 done 37 to go.

 U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.


Day 23 Just get up and get it done

Sunday sleep in and relax, or get up early drive three hours and get a gym to do a drop in. I am sure Saskatoon has a lot of good gyms, but Synergy is what I would call my home gym away from home. Why try another when the one you go to is so good. There is a class going on, but Laurie is very accommodating when I tell her what I am doing. My body feels good but I feel tired. I don't want to do big weight but more like a body weight wod. So I go with


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball

10 Handstand push-ups 

it was just what I needed. A great sweat done in 26:56. Looking to knock off a big one tomorrow. 25 done, 36 to go.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman

Day 21 Was that Fun?

I have recovered from Thompson! I feel good and wanna do some sort of grinder and Lumberjack 20 is sticking out at me.

 Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

The deadlifts were hard, the swings were heavy but went unbroken knowing I had the run to recover. Then the overhead squats when I looked I was like nice once these are done, I can enjoy it nothing else to crazy. Ahh look closer and see that movement from Nick dumbbell squat cleans, they were The hardest. Had a buddy join me and we staggered start times as we didn't want to put all that weight out there. We had a couple runs that worked out together and it was nice. As we finished, we looked at each other and kinda said together, was that fun. It was hard but it was fun. Thanks Sheldon for joining me. 23 done, 38 to go.

 On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

Day 19 My body can't move, now what?

Trying to recover from yesterday. I wake up and I can't gauge right away as I wake stiff each day. As I start to walk up the stairs at work, I know this is more then usually. My body is hurting big time, and it's whole body. What I can do today? I look and not much options for feeling like this, I think I have 2 banked days as I haven't missed a day and two days I went twice. I could use this as a recovery day! Ahh but I don't want to. The reason I did those 2 workout a days in case there is day that I just can't get to the gym, sick, or in the bush. I also don't want to break the streak. I have went everyday. My shoulders are done, and I can't even air squat. I lightly jog and that seems doable so what is there with running. So I go with:


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

The jog is nice, feels good to know I will be able to get it done. 150 back extensions is more then I have ever done so I get a tight back a few times, and dizzy when I do to many reps. Sits up are nothing to bad. Mainly feels good to keep the streak going, and already hoping tomorrow I feel better would like to knock off a big one tomorrow. 34:01. 21 done, 40 to go.

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

Day 20 Found new hero Wods

When I first thought of doing this, I was on website that showed 61 hero Wods. I thought that was all of them. So I set out to do all knowing some might be impossible, but then I thought maybe I will get stronger by the end and be able to them. This is not the case, each day I wake up, I am so beat up, I am trying to figure out which workouts my body can handle that day. Most of these are out of my league but some are on another level out of my league. Like I have to power my way to do one muscle up, they are all singles, my hands bleed, but they get done, but they have some that say do with a vest. I have tired and not happening. 75 ring handstand push-ups can't do it. I want to do them all RX'd so it was bugging me. Then I found out there is over a 100 hero Wods. So I will now look to sub out the ones I can't RX with what I think are the hardest ones that I can RX. I am now extra excited to be able to get all RX done, and made a list of some of the craziest hard ones, over the top hard and really looking forward to honouring all these heros with the hardest ones I can find. Here is the first one I subbed in, not the worst out of the ones I am gonna sub in but a true grinding hero wod.


2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

The only easy part of this workout was the first set of push ups when your fresh. All grinder after that. I finish the first round at 20 minutes on the nose. My goal is to finish under 45. Everything hurts clean jerks, box jumps, burpees so slow. I get to pulls ahh if I go full tilt I can break 45, I push it, and sprint, 44;57. That was a hero wod alright. 22 done, 39 to go. 

 Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Day 16 Easter/ Brock Lesner

I drive into the tiny town of Maryfield, with my workout already done in Regina. Tomorrow will be Easter Sunday and I am thinking I will do COE at home because I have the gear. I would rather get the workout done before a 6 and half hour drive but don't have a choice, but when I drive into this town population 385. I see a gym on the Main Street. I have been to a lot of small towns and never saw a gym, not to mention looks new and well maintained. I ask my contact for the show about it and she says it's Brock Lesner's, ha now it makes sense. I get a tour very nice and clean but not great for the hero work outs that use different kind of equipment. After making an assememnt there is only one workout I can do in there.


12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

First awesome work by Brock Lesner for donating and redoing an old legion to turn into a gym. If some beast of an athlete comes out of Maryfield down the line, it will be because of Brock Lesner. This feels more like a hero wod then any other. I am away from my family on Easter Sunday and that sucks, but I think of soilders doing it for months at a time, and makes me suck it up. I don't realize how hard this gonna be until I start warming up, cause some workouts I can tell are gonna suck and this one I am not sure of, so I try a movement that I have never done before; dumbbell hang squat clean and it sucks. Then I think well at least it has handstand push-ups to break it up cause I like those.  This has a twist though you do them off the dumbbells, which makes it insane hard. I barely finish round one. How am I gonna get this done? I should just do regular hand stand push-ups that is a good enough workout right? Maybe it's only hard cause I have bad wrist mobility, So it's the same....... ah fuck, it says dumbbells for a reason so do it. My god this is insane and it doesn't feel like the end will ever come. Even the later rounds it doesn't seem like the end is in site cause I am so gassed. I can' t rush cause I have already no repped myself about 10 times on The push-ups. This reminds me of a mountain I climbed where I was so close to the summit and was so tierd, and before the summit was scree. Scree is fine rock when you take a step you slide back 3/4 of a step. I had no pen so took 12 packs of sugar form hotel and slide over as I get through a round, to make sure I can keep track. When I hike and climb I always listen to Eddie Vedder Into the Wild soundtrack, and out of the blue on a mix indie youtube playlist it comes on, very fitting. I finish pure hell from start to finish. Someone had asked me what the worst workout I had done so far was, and I said The Seven, I had did that one and had a pre workout drink that didn't sit good, and I felt sick the whole time and puked right after. I think I can now say Nick is the hardest, wouldn't of put in top 50 hardest by the looks but it killed me. 48:48. That is 18 done 43 to go.

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk. 

Day 17

I underestimated yesterday's wod so I am almost scared of anything now. This one looks like it's hard but not scary that I can't do.


Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

 Scary part for me is the front squats. Cleans are good, front squats hard but good, jerks in my wheel house, pull ups, my hands are terrible shape, from ripped to now cracked and blisters. The 90 second rest is nice. Really enjoyed this one, after yesterday hell. 23:28. Looking to knock off a big one tomorrow. 19 done, 42 to go.
 U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.


Day 18 That was to Much!!

My legs feel very fresh, so I am looking for one out of the 61 that has lots of squats. There is one that has way more then any other. The weight isn't big but 29 reps and 10 rounds for 290 squats has gotta be bad. I am not sure cause never in my life have I done 290 squats with weight. I don't totally understand the wod cause it says a 10 meter farmer carry with 135lbs barbells. I think that means a 135 in one of those deadlift bars that you stand in, well that shouldn't be bad. Looks like this workout is the squats. After investigating cause I want to make sure I do it right. It turns out its two full length bars 135 each for a total of 270. Well that is a game changer. My coach Nat is out helping as she is just as interested in how to go about this. Have you ever tierd to lift a full bar of 135 with one hand, it is 10 times worse doing two cause you have to balance. As soon as I pick them up one is kind of alright the other either tips forward or back. I can't even stand these up never mind move with them. After 3-4 try's I kinda almost get one done. Wow this is way out of my league. So here is what his wod looks like


10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Rope climbs start from sitting on the floor

Ok great, just when you think something is kinda of easy there is a twist. 1 rope climb fine, starting from the floor literally makes it twice as hard cause it eliminates ur jump up. Why would anything surprise me at this point. Ok so here we go this should be brutal I imagine, and I am correct. You know it's a tough wod when the easy part is the 290 squats. The last farmer carrys are so bad. I have to pump myself up to lift them, when I drop them it feels like they are ripping my shoulders out of there sockets. I finish and am very happy that I was able to finish it. That is the first one weren't I wasn't sure if I could physically do it. All others you want to quit cause they hurt, this one that farm carry was out of my league. 57:16. I sit down and my legs won't stop shaking. I thought the squats were the easy part but post workout my legs are letting me know that was no walk in the park. I am now 5 hours post workout and this is the roughest I have felt. I can barely walk up the stairs. I can safely say I will never do that again. This wod has wrecked my day, safe to say tomorrow I will be looking for something with not to much legs, 20 done, 41 to go. 

 U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Day 15 Drop in Regina

Landed in Regina and worked out perfect to get to open gym time in Regina. My hands are all cracked up from after getting ripped up, but pulls ups weren't to bad day before, and a lot of the Wods I got left have some sort of running and I don't know there distances here, and I haven't done deadlifts so let's do:


Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

I thought box jumps would be the easy part boy was I wrong. The way this is set up to do box jumps were super hard after deadlifts. Pull ups were alright for the first few rounds, then became increasingly brutal. Hard but felt good to get done when I wasn't sure where or if a place would be open to get done. 29:13. 17 done 44 to go. 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Day 13 Yep that was a hero workout

One more day and my grip should be good. I feel like I have knocked off the easier ones trying to let hands heal. What is a big one I can do without being on the bars:


Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Ahh, when I first looked at it, it never said weight of kettle bell, so I was like be 1.5 please, cause that is a lot of swings, nope 2 Pood. Boy this workout was pain from the start and continued the whole way . A true hero wod of you want to quit in the first round. I think of the troops with each wod and think if they can sacrifice and then I think what kind of piece of shit am I if I can't continue on. So I continue and it's not fun, I guess it's not supposed to be. In the last round as I go to start my run I feel a pain in my Left side low in my stomach, feels to low to be a cramp and it has almost stopped my run, fuck me do I have a hernia. I slowly get back to the gym. I am mad thinking I might be done, but I am also thinking if it's not I am finishing this wod. I didn't just do 4 3/5 of a 5 round work out to not make this count. So I start my burpees, I go slow and it's fine, now that I think of it they aren't that much slower then my last set of burpees. Wall balls and done. Maybe it was just a cramp, Whoa!! Done a big one 51:40. That is 15 in 13 days, so 15 down, 46 to go.

 Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Day 14 Rink Workout

A part of getting done 61 in 61, is finding time and place, especially with being on the road. I am in Leduc for my boys hockey on good Friday. It's good Friday so you know Jesus would be mad if you missed this day. I hear some parents say the game is at a Rec facility with a gym. Nice get him there early and get the gym there.  Now I will have to pick a workout that this gym has the right gear, not a lot but I can get Erin done:



  • 5 Rounds For Time
  • 15 Dumbbell Split Cleans (40 lbs)
  • 21 Pull-Ups
  • Like every wod that doesn't look that bad it is surprisingly hard. Yeah batting a 1000 there all hard. Feels good to get one done when you never knew when or where you were gonna get it done.16 done 45 to go. Fly to Regina tomorrow and find a place to do a drop in there.
  • Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. 

    He is survived by his wife Nicole and his daughter Zarine. 
Day 10,there will be blood

Haven't missed a day of working but have missed a couple days of the blog. Actually got another double day in there. Monday came in feeling good and wanted to knock off a big one. So I came to do Gator 8 rounds for time of 5 front squats at 185 which is a huge weight for me, and to do 40 reps is crazy, and it's paired with 26 ring push ups, so that turns out to 208 ring push ups and that is pure insanity. One I am looking forward to put behind me and need to make sure I have a hour to get done. I go to do a ring push up, and problem, my arms are all scrapped up from doing ring dips in JT. So change of plans another workout I want to try is Josh which has overhead squats at 95 and I want it do this one before I get to the ones that have 135lbs overhead squats so seems like a good one to do.


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

Gym owner Scotty jumps in with me, and after the first round of overhead squats they actually become better then the pull ups, as the pull ups are killing my forearms. Great to have Scotty with me as we push hard race and pretty much end at the same time. I finish  11:25 and my fore arms are toast. 11 done 50 to go.

 U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.


Lunch and a little rest and back to the gym, with intentions of knocking off one with muscle ups. I settle on Nate. Looking forward to it as you do:


Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I have to do bar muscle ups, and as a guy watching says you do the defention of muscle up. I have terrible technique but just muscle my way up. It wasn't long ago that I couldn't do muscle ups so getting these done even though with bad technique and in singles feels good, and 4 handstand push ups is perfect amount for going unbroken the whole way. The swings are the hardest cause it's a 2 pood and has 8 reps. But it is going really good feel like a good wod for me, great vibe in the gym as all coaches are working out and everyone just doing there thing. Then about have way I rip both my hands on the muscle ups, fuck that I am not quitting now this is going great. I finish 15 rounds that is good I thought maybe I would get 10. Great to knock off 2 workouts today bad knowing I will have to figure out what workouts I can do without any grip. Nothing on bars for a few days. I am saving this blog and will do my next two workouts before I lose these 2. 12 done 49 to go. 

 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


Day 11, 12 No Grip

This took so long to write I just hit save and it went back to login. Faaaaack if this happens again I might quit this blog and just post pic with workout. So now appevatated version. Had to pick a couple workouts that have limited grip. Getting scared if I burn up all these workouts what am I gonna do later on after muscle up wods if I burn up all not as much Grip workouts. Cross that bridge when it comes I guess.

Wotkout 13


Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

13 rounds done

 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Workout 14


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

10 rounds 6 reps

 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.




Day 9 That escalated fast

Did JT today



Handstand push ups

Ring dips

Push ups

On Paper looks like the easiest one out of all 61. Gym is Closed but owner Scotty Gardiner knows what I am doing so he cleans on Sunday and let's me come in and do it. Got a buddy that comes along Sheldon, and when we get there Scott joins in, so this makes it fun. We talk staragy on how to break it up cause you don't want to gas out and then you can't do anything there's no coming back. Yeah sounds good 3 sets of 7 for hand stand push-ups, and each other movement yeah that should be good. We start feel real good so blow right by my 7 there goes the staratgy almost go unbroken but quit at 19 to take a breath and just do 2 to more to come in fresh to ring dips, yeah not so fresh ring dips are almost impossible now, and soon find out why this workout that seems not that bad is a hero wod. Had zero strength the rest of the way, the hand stand push ups are the easiest part and by the end I am doing single push ups. It was killer 11:18. Thanks Scotty, and Sheldon. 10 done 51 to go.


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

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor 


Day 8 DT!!!!!!

Wrote this one yesterday, and it took so long, when I hit save to took me back to login, and I lost it. I am not the fastest typer. It's almost more work doing this blog. Yesterday I did DT. DT is a workout that I had circled to do at home for when I can't get to the gym because I have all the equipment. All you need is a bar with 155lbs on it. Reason I couldn't get to the gym is its Saturday so there's only a couple classes in the morning and I gotta take my boy on a bottle drive. Perfect timing cause now I clean out my garage of all the beer cans, and wine bottles and all of suuden I have a ton of room, My wife likes wine. Clean out the winter stuff, sweap, and bring my weights up from downstairs that I used twice this winter. Cool and misty out so perfect won't over heat on this workout. DT is a perfect workout out me, This is the first Hero wod if you saw my time could say ok this guy isn't totally useless. Where as most of these Hero wods I am in survival mode, this one is more of how can I do this one at my best efficiency, to push but don't push to hard to slow down my later rounds. DT I would say is the 2nd most famous hero wounds, behind Murph which I will be doing May 12 and with a vest this time. I am already scared of that one. Just because I know I can do DT doesn't make it easier, it is almost the opposite because now you push yourself to the limit as you want to do it the best you can.


5 Rounds for time

12 deadlifts at 155

9 Hang cleans at 155

6 push press 155

Felt great, cool in the garage, and ready to go. I have a plan do 11 deadlifts, take quick breath do one and move right in to hang cleans, and then for the first round straight into push press. then move to into breaking up hang cleans 6 and 3 then straight into press. As I finish, I feel great, and I officially have my favorite hero wod DT done in 11:19. Gym is closed today but owner Scotty Gardiner has been nothing but awesome and said come in this afternoon to get one done, so gonna go through the wods and see which one jumps out at me. 9 down 52 to go.


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Day 7 Fun in the Sun

Looking forward to this workout. I have done this one before so I know i can do it. The reason I have done it before cause I had scrolled through all the hero wods and picked it as one I can phiscally do. No tricky Technique, gymnastic movements or big wesights. Just long grinding workout right up my alley a no talent one. Just keep moving and you will get it done. I start running with the bag of sand, and soon realizied I have underestimated something and for good reason. This bag of sand is brutal to carry! The reason I underestimated..... cause I have never ran 400 meters with a 50lbs bag of sand, I finished the first 400 meters and was like are you shitting me, I have to do that 5 more times, I never want to do that again. I remember in the 3rd round thinking I should just quit, " it's not like 3 rounds isn't a workout" but when i drop the bag of sand I was like, you have never Rx'd a hero wod, this is one of the few you can do, and you have already done 3 rounds. I think I pretty much walked the last 3 rounds but I got it done.


6 rounds for time

400 meter run with 50lbs bag of sand

12 push press 115

12 box jumps24'

12 sumo hi pull deadlift

Today will be different I know the run will suck, but the sun is out, and Scotty Gardiner offers to do it with me. It is always nice to have someone suffer with you. Then a last second add on, Jake Touriner 19 who can run. So why not try to keep up. Maybe not the smartest but I feel good and I don't want walk this time so lets push it a bit. It was a good push but same thoughts in like the second round is this should be a four round workout six seems stupid. Last round I can see Jake and I was like lets go full out max see if you can catch him...... nope but made the last round crazy hard. There is something to be said when you do ur last rep and ur like I can not do one more. Perfect hard push on a Friday but the only thing harder then that last round is trying not to drink, and it's happy hour to boot!!!!! Not easy. 8 done 53 to go.


Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

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