"Hammer"

If you have been CrossFitting for awhile, then you will understand what a "Hero WOD" is. However, if you are new to the term, then let me take a moment to explain.

The Hero WOD represents much more than just the workout of the day. Do not misunderstand me: the workout of the day is always a challenge, both physically and mentally. However, Hero WODs are programmed to [humbly] represent the extreme challenge and sacrifice of a fallen comrade. Of course, nothing can compare to the ultimate sacrifice to one's country: their life.

CrossFit Inc. has been recognizing our fallen heroes for more than a decade. In the moments right before I take on a Hero WOD, I reflect on the reason why I am doing the workout. The motive is not to outdo another person. It is not to get a new PR. It is not to beat the clock. No...it is none of these; however, it is to honor the individual...to give the best possible effort in the face of adversity.

My wife (13 weeks pregnant) and I gave our best to honor the "Hammer" WOD; check it out:

CF Games Open WOD 11.6, and the Wrap-Up

Many people forecasted an event such as 11.6. But why did they do this? If you are a CrossFitter, then you will, without a doubt, know of the workout named "Fran". It is the classic benchmark CrossFit WOD. Although the programming of 11.6 was not exactly like "Fran" it definitely had some similarities.

The thruster. The pull-up (this time, chest-to-bar). How many reps can you complete in seven minutes? Okay, so the weight of the thruster was five pounds heavier than the "prescribed Fran" WOD; however, five pounds is negligible. As most of the other Open WODs went, this one tested your output...your capacity to move weight as fast as you could.

My goal for this WOD was to complete 115 reps. I completed 114 reps. I made up considerable ground over the last three Open WODs. I only wish that the first three WODs would have played more to my strengths, but hey, that's CrossFit...ever exposing your weaknesses and motivating you to improve upon them! Check out the video below to see how it all played out for me...

CF Games Open WOD 11.5...set a pace

I will start off by saying this: Rob, you are a beast! Rob was able to get 300 reps for this WOD--and he had to transition from outside the box and back inside, just to do the WOD as Rx'd. Me, on the other hand, had the advantage of being able to complete all three movements within a compact area. I was reached my goal of 10 rounds, with two reps to boot (302 total).