Hero workouts
I wanted to share this post with everyone, it comes from a friend from our extended family at CrossFit Fenway.
“Saturday February 18th, 2012 I lost 4 brothers to a U-28 airplane crash overseas. Those lost include Capt Ryan ‘Bugger’ Hall, 30; Capt Nicholas Whitlock, 29; 1Lt Justin Wilkens, 26; and Senior Airmen Julian Scholten, 26. As I served alongside these men while on Active Duty, they became more than friends, they were my brothers in arms, and they were my family. Recently out of the Air Force, adapting into the civilian world hasn’t always been easy. Something that eased the transition was finding a supportive community, a family, at CrossFit Fenway; one that breeds and nurtures the qualities of dedication, strength, mental fortitude, and constant self-improvement; qualities seen amongst heroes. The Hero WODs CrossFit regularly incorporates are intended to be performed with intense effort in honor of those fallen. Ryan, Nick, Justin, and Jules, these men are my personal heroes. In their honor, I’ll be digging a little deeper, and pushing a little harder this next week, and I ask other CrossFit Fenway members do the same: give just a little more of yourself; after all, for us, these men gave all.”
The workout we are doing today will have a little more reflection to it, as these fallen friends will be in our thoughts, Casey.
Strength: Front Squat 3-3-3-3-3
WOD:
5 Rounds
6 Shoulder-to-Overhead (60kg/45kg)
12 Box Jumps (24″/20″)
24 Sit-ups
2 Minute Rest
FS: 185# again, form definitely improving though.
WOD: 14:40 rx. In their honor, Casey.
front squat….not so much. my back is so sore from dead lifting yesterday that i was having difficulty sending my ass back. lots of foam rolling and lax ball using today.
wod: 14:10 at 75#. My first round was awkwardly slow in comparison to the others for some odd reason (1:21, 1:12, 1:11, 1:13, 1:13). sort of wish i had gone heavier on the weight though. next time.
my heart and thoughts go out to you and your fallen brothers, casey.
ps: i LOVED this workout and wish it had gone on for a handful more rounds. built in rest fires me up for the next round!
Front Squat: 215#
WOD: 16:03 @95#, definitely should have done more weight. The sit-ups were by far what dragged out this workout for me.
strength: #125
wod: 18:44, BOX STEP UPS,#95
Front Squat: 185# Got 2 reps at 195# but couldn’t get the third one up.
WOD: 20:31. yep. My body just was not having it last night. The shoulder to OH just wasn’t working for me, but everything else was fine. At least I still have all my teeth.
During situps, I remembered this was a hero WOD and started to crank them out faster.
Strength: 95#, PR!
WOD: 17:55 w/65#
I too was dragging a little bit and remembering that it was a Hero WOD was a good reminder to pick up the pace.