November 13

Comments (3) | |
Aren't we supposed to do something frightening on Friday the 13th? I bet a bunch of folks will wish they practiced their muscle-ups more often, after they crank out 150 pull-ups and 150 dips! That's pretty frightening to me...

HERO WOD
"Jason"
Jason_Lewis.jpg
For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to whiteboard.

* Sub: 3 Pull-ups + 3 Dips = 1 Muscle-up

With our workout programming this week, we ended-up unable to do a HERO WOD on Veteran's Day, and actually, folks, I try to avoid "topics" like this 'cause I get really emotional pretty easily. Unfortunately, Veteran's Day is my reminder of a couple close, very important people who are no longer in my life. Since many of you wanted to do a HERO WOD, I switched today's workout for you, the CLE athlete.

I'll probably ramble here, but maybe a couple of you will feel me...

Today's HERO WOD is less remembrance and more a reminder. Too many of my -- and your -- family members and friends have fought (and are fighting), were injured, and died in wars serving our country and protecting the rights we practically forget on a daily basis.

HERO WODs are another reason I totally dig CrossFit; these workouts mean something more than wearing a Harden The F*** Up t-shirt and announcing your supposed elite fitness level. Whether it's Nate, Randy, J.T., or, today's Jason, we're able to scream whatever words, listen to whatever music, and do just about whatever the f*** we want to do 'cause these everyday, real-life superheroes lost their lives fighting for the FREE earth we stain with our sweat angels. Take this shit seriously, folks.

I added Jason Lewis's picture to today's blog, so we can be reminded he is not just a name scribbled on the whiteboard. He is your son, brother, husband, and father; he is the guy walking next to you at the grocery store or into the movie theater. Veteran's Day isn't something only to be celebrated once a year with some workout or a paid day off work. Everyday look to the sky or bow your head and give thanks for those men and women who brave the true unknown and risk life and limb for you and me.

Get into the gym today. Bust your f***ing ass. Leave nothing left in the gas tank. And be reminded: NOTHING IN LIFE IS FREE.
God bless.
| Posted November 12, 2009 7:55 PM

3 Comments

Jackie said:

Well said, Carl, well said!

November 12, 2009 9:45 PM
Joe said:

Anyone with journal access may want to check out a recent video that takes people through various progressions to build the muscle up.

Here's the link:

http://journal.crossfit.com/2009/11/training-the-muscle-up.tpl#_login

Those without journal access can get the basic idea here:

http://media.crossfit.com/cf-video/CFJournal_TuckerIreland_MuscleUpProgressionTrailer.wmv


Muscle ups are hard as hell, but I really think that if you can nail them down, you're on your way. I know that I suck at them, but I made a promise to myself that I'm going to work on them until I am no longer an embarrassing failure (or less of one). Who's with me?

November 12, 2009 10:12 PM
Speed said:

Well said Carl. I GOT to do 2 Hero workouts this week, on the other side of the river from our Nations Capital. It was meaningful

November 14, 2009 12:22 PM

Leave a comment