Honour is a word that get’s thrown out a lot and it’s rare that I use this word when describing a workout…Hero is another.

You’ve heard me talk about the CrossFit “Benchmark Girls” workouts, as well as “The New Girls”, but there are also “Hero” workouts.  Sadly, this is an ever growing list as the Hero WODs are named after CrossFit athletes who gave their lives in the line of duty, there are 76 right now.  I could write a whole post just on these amazing men and women but Russell Berger did this a couple of years ago and his article is well worth the read:

Last night we honoured a man named Klepto–specifically, U.S. Air Force Major David “Klepto” L. Brodeur.  Klepto, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Hero workouts always demand the best performance and I always go into them with the mindset that if these men and women were able to give their lives for their cause, the least I can do is bust my butt for as long as it takes to complete the workouts named in their honour.

This workout is a 4RFT format, 4 rounds for time, of the following:
27 box jumps, 24″
20 burpees
11 squat cleans @145lb (RX) — I did 95lbs.

Squat cleans are something I need to work on…the frustrating thing of it is that I can power clean 145lbs without an issue at all but a squat clean combines a clean lift with a front squat…and I suck at front squats.  It’s all a form issue and I know what I need to work on so they can only get better.  Rather than fighting myself at 145lbs, I set up with 95lbs for the workout and I’m glad I did.  We were running a little short on time so basically it turned in a 2RFT WOD.  It took me 16:20 to complete 2 rounds and it was basically the squat cleans holding me up.  Had it been just power cleans I probably could have done 3 rounds in that time frame, but alas, that was not the case.  I was extremely happy with my box jumps as I didn’t step off the box once in 54 box jumps.  I did all 54 by jumping onto the box and jumping backwards off the box again, something I’ve never done before for that many reps.  I’ve done it 5 or 6 times but box jumps just felt good yesterday and I was happy with the result.  Burpees–well, they were burpees…I did 40 and they were alright…what else can I say? 🙂

I have one more piece of news to share too–through writing this blog I’ve been able to share my own story with everyone but now I’ve been given the opportunity to share the stories of other athletes in Western Canada.  Through two of my coaches, Coach Crip and Coach Bree, I was asked to join the media team for the Canada West Region for the duration of the 2012 CrossFit Games season.  I’m very excited about this and enjoying it immensely and I want to thank them and Coach Ken Andrukow of CrossFit Ramsay (who is also the Canada West Media Director) for the opportunity.

My first ever athlete profile article was published last night and if you want to take a read, here it is:

I’m working on a few others, so here’s hoping that they make the cut!   Talk at ya soon!

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