Monday – March18th, 2013

“We must develop the capacity to see ourselves not as we are at present but as we may become.”
Last week was a great week in the gym.  We literally had over a 100 personal records on the strength portion and many firsts when it came to bar muscle ups, double unders, and other skilled movements.
Today’s workout was developed just after the November 5th, 2009 shooting at Fort Hood.  The workout’s purpose is to honor those killed and injured in the incident as well as to come together as a community and show our strength that such violence will not weaken our spirits.  I believe CrossFit not only strengthens us physically but equally if not more so emotionally.  Everything we do first starts with the belief that we can.  I was reminded again this weekend of how fragile our lives can be.  A cyclist was killed on Friday in Mission Viejo.  Turns out I know the man that was killed.  I was not good friends with him, but my family and I had benefited from his kindness.  Such sadness could not have come to a better family.  I am comforted knowing that this family also has the emotional and spiritual strength to survive such a tragedy.  What I love about the CrossFit community is that it is filled with people who are motivated, supportive, and loving.  May we take our moments of grief and turn them into a positive motivation to be better.  To appreciate all the moments we have with one another.
Workout Strategy
Like all Hero Workouts this is one challenges us both physically and more so mentally.  Come ready for a battle.  A battle against yourself.  We are putting a cap on this workout for the sake of staying within the class times.  If you have the time to stay longer, feel free to pick a harder version and don’t stop until you are done.  For those who are constrained by time then here is what we have to look at.  You have to run after each exercise.  There are seven 400 meter runs.  Let us think about the pace we can run those.  If you can consistently run an eight minute mile pace then you will spend 14 minutes running.  With a 25 minute cap that only leaves you 11 minutes to complete all the exercises.  There are 7 exercises.  This leaves approximately 90 seconds for each exercise.  If we are constrained by time, then I want you to complete as many of the 20 reps as you can in the 90 seconds.  At the 90 second mark then move on to the run.  Break each movement up into small sets with a set short break.  For example, the deadlift movement takes about 2 seconds to complete each rep.  So you can do ten deadlifts and then rest for nearly 40 seconds and then complete the final 10.  KettleBell swings also take about 2 seconds per repetition.  Overhead Squats are slower at about 3 seconds per repetition so you may only get 30 seconds of rest.  On Overhead squats you may want to do 5 repetitions at a time with a 10 second break between each set of 5.  The burpees should be done at a pace that you can complete all 20 straight.  Pull ups/ ring rows are a quick movement so if you need take lots of short breaks.  Dumbbell squat cleans are like burpees, just stay slow and consistent.  By breaking up the exercises into smaller sets with rest you will keep your breathing under control which will allow you to maintain your pace on the run and a higher over all power output.
Workout of the Day
Strength of the Day                                                Bench Press – 10 minutes to establish a 1 rep Max


3 Sets of 5 Repetitions at 80% of 1 RM

Level 1: For Time (25 minute Cap)



20 Deadlift

20 KettleBell Swings

20 Overhead Squats

20 Burpees

20 Ring Rows

20 Box Jumps

20 Dumbbell Squat Cleans

* 300 Meter Run after every exercise

(Beginning of the Bridge)


Level 2: For Time (25 minute Cap)



20 Deadlift, 155/95#

20 KettleBell Swings, 44/35#

20 Overhead Squats, 65/44#

20 Burpees

5 Pull Ups + 15 Ring Rows

20 Box Jumps, 20/16 inch

20 Dumbbell Squat Cleans, 25/15#

* 400 Meter Run after every exercise

Level 3: For Time (25 minute Cap)



20 Deadlift, 205/135#

20 KettleBell Swings, 53/44#

20 Overhead Squats, 95/65#

20 Burpees

20 Pull Ups

20 Box Jumps, 24/20 inch

20 Dumbbell Squat Cleans, 35/25#

* 400 Meter Run after every exercise

Level 4: Lumberjack 20 (25 minute Cap)



20 Deadlift, 275/185#

20 KettleBell Swings, 70/53#

20 Overhead Squats, 115/75#

20 Burpees

20 Chest to Bar Pull Ups

20 Box Jumps, 24/20 inch

20 Dumbbell Squat Cleans, 45/30#

* 400 Meter Run after every exercise

Get more awesome:  4 sets of 20 Mountain Climbers

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