Crossfit Hero Workouts

Crossfit periodically prescribes workouts that are named in honour of soldiers, firefighters or police officers who have died in the line of duty.  Hero workouts are designed to be particularly difficult; by performing these workouts, all athletes honour the memory of the fallen hero.  This is by no means an exhaustive list, but it includes some of the better-known hero workouts.  All workouts are performed for time unless otherwise indicated.

Badger: (In honor of Navy Chief Petty Officer Mark Carter, who was killed in Iraq on December 11th, 2007) : 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups and an 800 meter run

Blake: (In honor of Navy Chief Cryptologic Technician David Blake Mclendon, who was killed in Afghanistan on September 1st, 2010) : 4 rounds of 100-foot walking lunge steps with a 45lb plate held overhead, 30 box jumps (24 inches), 20 wall ball shots (with a 20lb wall ball) and 10 handstand push-ups

Bradshaw: (In honor of Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan on June 25th, 2009) : 10 rounds of 3 handstand push-ups, 6 deadlifts at 225lbs, 12 pull-ups and 24 double unders

Collin: (In honor of Navy Special Warfare Operator Chief Collin Thomas who was killed in Afghanistan on August 18th, 2010) : 6 rounds of a 400m sandbag carry (with a 50lb sandbag), 12 push presses at 115lbs, 12 box jumps (24 inches) and 12 sumo deadlift high-pulls at 95lbs

Daniel: (In honor of Army Sergeant First Class Daniel Crabtree, who was killed in Iraq on June 8th, 2006)

50 pull-ups, 400 meter run, 21 thrusters at 95lbs, 800 meter run, 21 thrusters at 95lbs, 400 meter run and 50 pull-ups

Danny: (In honor of Oakland SWAT Sergeant Danny Sakai, who was killed in the line of duty on March 21st, 2009) : AMRAP in 20 minutes of 30 box jumps (24 inches), 20 push-presses at 115lbs, 30 pull-ups

DT: (In honor of USAF Staff Sergeant Timothy Davis who was killed in Afghanistan on February 20th, 2009) : 5 rounds of 12 deadlifts, 9 hang cleans, 6 push-jerks all at 155lbs

Jack: (In honor of Army Sergeant Jack Martin III, who was killed in the Philippines on September 29th, 2009) : AMRAP in 20 minutes of 10 push presses at 115lbs, 10 kettlebell swings at 55lbs, 10 box jumps (24 inches)

Josh: (In honor of Army Staff Sergeant Joshua Hager, who was killed in Iraq on February 22nd, 2007)
21 overhead squats at 95lbs, 42 pull-ups, 15 overhead squats, 30 pull-ups, 9 overhead squats and 18 pull-ups

Manion: (In honor of Marine Corps First Lieutenant Travis Manion, who was killed in Iraq on April 29th 2007) : 7 rounds of a 400 meter run and 29 back squats at 135lbs

Michael: (In honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28th, 2005) : 3 rounds of an 800 meter run, 50 back extensions and 50 sit-ups

Murph: (In honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005)
One mile run, 100 pull-ups, 200 push-ups, 300 squats and a one mile run (20lb weighted vest is optional)

Nate: (In honor of Navy Chief Petty Officer Nate Hardy, who was killed in Iraq on February 4th, 2008)
AMRAP in 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 70lbs

Randy: (In honor of Randy Simmons, LAPD, who was killed in the line of duty on February 6th, 2008)
75 snatches at 75lbs

RJ: (In honor of LAPD Officer and Marine Corps Reservist Sergeant Major Robert Cottle, who was killed in Afghanistan on March 24th, 2010) : 5 rounds of an 800 meter run, 5 rope climbs (15 feet) and 50 push-ups

Roy: (In honor of Marine Corps Sergeant Michael Roy, who was killed in Afghanistan on July 8th, 2009)
5 rounds of 15 deadlifts at 225lbs, 20 box jumps (24 inches) and 25 pull-ups

       

The 6 Absolutes Of Perfect Technique

This information is sourced from the Bigger Faster Stronger book by Greg Shepard.  It is great book and a great program and the results speak for themselves.  Insist that all athletes act as coaches when coaching their teammates when spotting or performing any phase of strength and conditioning.  If you want to win, then all athletes have to be unified in helping each other become great.

The 6 absolutes of perfect technique are:

1.  Eyes on target.

2.  Use an athletic or jump stance .

3.  Be tall.

4.  Spread the chest.

5.  Align the toes

6. Align the knees 

The six absolutes should be used in the weight room by all athletes.  They also apply to stretching and sport specific skills.  They are essential for perfect form.  They encourage all coaches to use the same terminology when teaching weight training and sport specific skills.  After all how can athletes be expected to follow instructions when the instructions vary from coach to coach as this is very confusing for the athlete.  If athletes learn the 6 absolutes of perfect technique it will make it easier for them to learn new more advanced movements. The 6 absolutes should be used as tools by the coach to help improve the athlete.   Study these 6 absolutes, write them down and see the difference they will make.

1. Eyes On Target

Eyes on target is a great tool to use in the weight room especially during squats.  When an athlete looks up at the ceiling at the top of the movement (beginning the squat) everything may seem comfortable and right.  However at the bottom of the movement it is virtually impossible to look at the same point on the ceiling so therefore the eyes move, the head moves and the body moves out of position.  You should not look down at the bottom of a squat as this is very dangerous.  You should stare straight ahead at a point on the wall throughout the movement.

2. Use An Athletic Or Jump Stance

All sports require one or both of the two basic stances- the jump stance and the athletic stance.  We use the jump stance primarily when we lift from the floor e.g power clean, power snatch and hex bar deadlift.  We use an athletic stance with lifts such as the squat or the rack position in the power clean (when the bar is caught on the shoulders).  All sports use basically the same stance.  It is therefore imperative that we always squat from an athletic stance so we can access the strength and power we build from that stance.  We want these gains to be meaningful and functional.

3. Be Tall

You need to be tall all the time whether your sitting, sprinting, running, lifting or stretching.  You cant slump or lean forward outside of your center of gravity and still perform well.  Being tall produces dramatic improvements in posture.  These improvements that you make in posture will translate into better sport performance and reduced risk of injury.  In an athlete is slouching the coaches immediate response should be "be tall".  Immediately, good things will happen.  If the athlete is bending at the waist with a rounded back the quickest way to fix this problem is to say "be tall".

4. Spread The Chest

Spreading the chest and locking in the lower back work together, but you must visualise and coach both techniques.  The lower back must swoop way in into what is called a concave position.  This creates a neutral spine.  When an athlete spreads the chest the lower back will start to lock in properly to a concave position.  You will be a better athlete is the lower back is correct.  You will reduce the chance of injury.  All coaches and training partners need to say is "spread the chest". 

5. Align The Toes

You should always strive to have an athletes toes aligned or slightly pointed out for balance.  The toes should be aligned for all parts of a program,even when stretching.  If the toes are aligned it does not take very long for an athlete to experience big improvements in technique.  

6. Knees Aligned (knees over toes)

The knees must be over the toes at all times in the weight room, in every phase of strength and conditioning, in every drill and in every athletic movement.  Many times the knees will be way forward in front of the toes.  The athlete needs to learn to balance on the entire foot; the heels cannot come up.  Be tall, spread the chest, eyes on target and sit with the hips way back.  This will keep the knees aligned over the toes.  Knees that are aligned perfectly will be straight from every position.

Crossfit Workouts To Challenge Yourslef

Want to compare your fitness levels to others?  Try some of these workouts and see how you do in comparison to the elite crossfit athlete or the average crossfit athlete.  All workouts are performed for time (unless otherwise indicated).

CLASSIC CROSSFIT WORKOUTS

Annie: 

50-40-30-20-10 reps of double unders and sit ups

Angie:

100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats.

Barbara:

5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats, rest of 3 minutes between each round

Chelsea:

30 rounds of 5 pull-ups, 10 push-ups, 15 squats, every minute on the minute

Cindy:

AMRAP in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats

Crossfit Total:

Sum of single rep max (for pounds) of back squat, shoulder press, deadlift

Diane:

21-15-9 of deadlifts at 225 pounds, and handstand push-ups

Elizabeth:

21-15-9 of cleans at 135 pounds and ring dips

Eva:

5 rounds of an 800m run, 30 kettlebell swings at 70lbs, 30 pull-ups

Fight Gone Bad:

3 rounds of max reps in one minute each of wall ball shots (with a 20lb wall ball), sumo deadlift high-pulls at 75lbs, box-jumps (24 inches), push presses at 75lbs and row (for calories).  One minute rest between each round

Filthy Fifty:

50 reps of box-jumps (24 inches), jumping pull-ups, walking lunge steps, push presses at 45lbs, kettlebell swings at 35lbs, back extensions, wall ball shots (with a 20lb wall ball), knees-to-elbows, burpees and double unders

Fran:

21-15-9 of thrusters at 95lbs and pull-ups

Grace:

30 clean-and-jerks at 135lbs

Helen:

3 rounds of a 400m run, 21 kettlebells swings at 55lbs, 12 pull-ups

Isabel:

30 snatches at 135lbs

Karen:

150 wall ball shots (with a 20lb wall ball)

Kelly:

5 rounds of a 400 meter run, 30 box jumps (24 inches), 30 wall ball shots (with a 20lb wall ball)

Mary:

AMRAP in 20 minutes of 5 handstand push-ups, 10 pistols, 15 pull-ups.

Nancy:

5 rounds of a 400 meter run, 15 overhead squats at 95lbs

Nasty Girls:

3 rounds of 50 squats, 7 muscle-ups, 10 hang cleans at 135lbs

Nicole:

AMRAP in 20 minutes of a 400 meter run, max pull ups

Tabtata Something Else:

8 tabata rounds (20 seconds of work, 10 seconds of rest) each of pull-ups, push-ups, sit-ups, squats

6 Fitness Tips To Help Prevent Injury

1. Shin Guards For Box Jumps

Try wearing shin guards when doing box jumps to prevent a shin injury.

2.  Warm up

Spend at least 10 minutes doing a warm up before your workout.  This will get the blood flowing to the muscles  and it will get your heart rate up and it also prepares you mentally for the workout that is ahead. Dynamic stretching is better than static stretching for a warm up.

3. Cool down

Spending about 2 minutes cooling down after exercise can also help prevent injury.  A cool down gradually decreases the heart rate back to its normal rate.  It can help prevent fainting or dizziness (blood pooling).  Lactic acid is best gotten rid of by cooling down rather than stopping suddenly.  

4. Listen To Your Body

Listening to your body is vital.  Sometimes a day off or even a deload day or even week can help get your body back at optimal performance.  Knowing your body limits is training smart.  If you are experiencing pain for example in your shoulder you probably would be better off training your lower body or avoiding exercises that involve the use of the shoulder for upper body or exercises where you are pain free.

5. Hire A Good Personal Trainer

If you have the money to hire a good personal trainer it can help prevent injury even if you have a lot of experience of working out.  Don't just hire a personal trainer without being sure he knows what he is doing.  The personal trainer will help make sure your body is in proper alignment and you are using good form throughout your workout.  

6. Wear Proper Workout Attire

Running with shoes that are not designed for running consistently is definitely not a good idea.  You should find out which shoe is best suited to your feet. the most comfortable and durable shoe.  If your a cyclist always wear a helmet. 

Random Fitness Facts #1

1. Working out on an empty stomach is a bad idea because if you run out of energy during a workout your body will resort to burning muscle tissue instead of fat.                                                                                   2. If you are not a regular exerciser by the time your 65 you may lose up to 85% of your muscle strength.     3. The muscle in your body that can generate the most power is your jaw muscle.                                         4. Your body has about six hundred and fifty skeletal muscles and this doesn't even include cardiac and smooth muscles.                                                                                                                                          5. The smallest muscle of the body is the stapedius muscle.  This muscle is barely over one millimetre long and its function is the stabilise the stapes in your ear which protects your ear from the intense vibrations of loud sounds.                                                                                                                                               6. Studies show that regular weight lifting can increase bone strength. For women who are at most risk of brittle bones as they age this is just another reason why women should start to lift (and not very light pink dumbbells that don't even challenge you.)                                                                                                       7. Dehydration reduces muscular power and therefore is detrimental for any form of training especially weight training.                                                                                                                                          8. Only one in three children are active every day in America (average).                                                    9.  The average American has fast food 3 times per week.                                                                           10. Your body has 60,000 miles of blood vessels.
11. Just because a food company claims something is wholegrain does not mean it is healthy.
12. 80% of the people will quit after starting an exercise program.
13. 1 in every 8 Americans has been employed by the fast food company McDonald's.
14. An estimated 35% of Americans have Metabolic syndrome.
15. A certain amount of cholesterol is healthy but too much is bad for you.
16. Women have about 1/20th of the amount of testosterone that men have.
17. The body is 30% stronger during the eccentric phase of the lift.
18. The only muscle of the body that is attached at only one end is the tongue.
19. One quarter of the 206 bones in your body are located in your feet.
20. The human body has about 45 miles of nerves.  The two main types of nerves are sensory nerves and motor nerves.