“Wittman” is 105 suffering reps of box jumps, 105 KB swings (1.5P), and 105 power cleans (95lbs) to honor U.S. Army Sergeant Jeremiah Wittman, 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado.  At the age of 26 Sgt. Wittman made the ultimate sacrifice for his Country when he gave his life. During an insurgents attack on his unit, he was killed by a roadside bomb in Zhari province, Afghanistan.In round 4, I felt as if my feet were rooted in the ground.  I did not want to move.  I stood there looking at everyone else.  I kept thinking that I was resting too long and had to move.  It was a miserable feeling.  While I was able to go unbroken on all of the KB swings, my forearms were smoked for the cleans.  Though a light weight, 105 reps of anything gets heavy.  So I suffered through this.  My personal feeling on any hero WOD is that if at all possible, it should never be scaled.  They are designed to suck.  You just have to grind through it.This one took me a while.  Can’t lie.  And just as I did with that competition over the weekend, being slow today hit me pretty hard mentally.  But compared to 2 years ago I was pretty fast.  2 years ago I couldn’t do 15 unbroken swings.  2 years ago I couldn’t do a 24” box jump.  Perhaps this was a great time to do this WOD as it offered some much needed perspective.  I am able to continue about my day, though most likely sore, but Sgt. Wittman never got to go home. 
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“Wittman” is 105 suffering reps of box jumps, 105 KB swings (1.5P), and 105 power cleans (95lbs) to honor U.S. Army Sergeant Jeremiah Wittman, 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado.  At the age of 26 Sgt. Wittman made the ultimate sacrifice for his Country when he gave his life. During an insurgents attack on his unit, he was killed by a roadside bomb in Zhari province, Afghanistan.

In round 4, I felt as if my feet were rooted in the ground.  I did not want to move.  I stood there looking at everyone else.  I kept thinking that I was resting too long and had to move.  It was a miserable feeling.  While I was able to go unbroken on all of the KB swings, my forearms were smoked for the cleans.  Though a light weight, 105 reps of anything gets heavy.  So I suffered through this.  My personal feeling on any hero WOD is that if at all possible, it should never be scaled.  They are designed to suck.  You just have to grind through it.

This one took me a while.  Can’t lie.  And just as I did with that competition over the weekend, being slow today hit me pretty hard mentally.  But compared to 2 years ago I was pretty fast.  2 years ago I couldn’t do 15 unbroken swings.  2 years ago I couldn’t do a 24” box jump.  Perhaps this was a great time to do this WOD as it offered some much needed perspective.  I am able to continue about my day, though most likely sore, but Sgt. Wittman never got to go home. 

Death by kettlebells… We did a hero WOD this morning: “Jag 28” Run 800m 28 KB swings (70lbs) 28 pull-ups 28 KB clean & jerks (53lbs) 28 pull-ups Run 800m I really wanted to go RX on the weight and did on the swings.  In fact, I did the swings unbroken. I was pretty stoked about that. For the C&Js, I had never done these with a KB.  I had the 70 all day long on my right arm, but with my left shoulder hurting, I couldn’t handle it on my left.  I had the clean but couldn’t press it out.  So I dropped down to the 53 and did two at a time instead of alternating arms.  Let me tell you, kettlebell clean & jerks are absolutely horrible.  Nowhere close to kidding.  I am not weak but could string 2 of these together at a time at most.  Oh, strict pull-ups?  Not so much.  Went with the kip to get through this one. Excellent workout though as it touched on several weaker areas for me.  Walked in the door from the run right at 23:59.
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Death by kettlebells…

We did a hero WOD this morning: “Jag 28”

  • Run 800m
  • 28 KB swings (70lbs)
  • 28 pull-ups
  • 28 KB clean & jerks (53lbs)
  • 28 pull-ups
  • Run 800m

I really wanted to go RX on the weight and did on the swings.  In fact, I did the swings unbroken. I was pretty stoked about that.

For the C&Js, I had never done these with a KB.  I had the 70 all day long on my right arm, but with my left shoulder hurting, I couldn’t handle it on my left.  I had the clean but couldn’t press it out.  So I dropped down to the 53 and did two at a time instead of alternating arms.  Let me tell you, kettlebell clean & jerks are absolutely horrible.  Nowhere close to kidding.  I am not weak but could string 2 of these together at a time at most.  Oh, strict pull-ups?  Not so much.  Went with the kip to get through this one.

Excellent workout though as it touched on several weaker areas for me.  Walked in the door from the run right at 23:59.

Warm-up: 500m row (1:45) WOD: “Randy”75 power snatches for time.  Got 6:01, which is a 45 second PR for me.  PR’s are a wonderful thing, except when you miss breaking into another bracket by 2 seconds like this.  I wish now I had paced differently as I could have easily broken into the 5 minute mark for this. Strength: 10 rounds, untimed:5 Hang Cleans (75#)5 Push Presses (75#)5 deadlifts (245#) Did not time this, but focused on moving as quickly as I could through each round and doing everything unbroken.  None of the weights were heavy so it wasn’t really a problem.  I tried to go fast to where I was winded after each round. Overall, great day at the gym.  You got to pick your own hero WOD or do what was programmed from the gym.  A few others were doing Randy I felt like it would be good to try it out again since it had been a while.  Thankful for the ability to get in the gym.  Just thankful in general today, as we all should be.
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Warm-up:
500m row (1:45)

WOD: “Randy”
75 power snatches for time.  Got 6:01, which is a 45 second PR for me.  PR’s are a wonderful thing, except when you miss breaking into another bracket by 2 seconds like this.  I wish now I had paced differently as I could have easily broken into the 5 minute mark for this.

Strength: 10 rounds, untimed:
5 Hang Cleans (75#)
5 Push Presses (75#)
5 deadlifts (245#)

Did not time this, but focused on moving as quickly as I could through each round and doing everything unbroken.  None of the weights were heavy so it wasn’t really a problem.  I tried to go fast to where I was winded after each round.

Overall, great day at the gym.  You got to pick your own hero WOD or do what was programmed from the gym.  A few others were doing Randy I felt like it would be good to try it out again since it had been a while.  Thankful for the ability to get in the gym.  Just thankful in general today, as we all should be.

“McGhee” I mentioned before that since we didn’t do a hero WOD at the box in honor of Veteran’s Day, that I was going to do one anyway today.  So that is just what I did.  Found a spot in the corner, set up the bar and a box. 30 Minute AMRAP: 5 deadlifts @ 275# 13 push-ups 9 box jumps (24”) This WOD was really tough, especially in round three when I destroyed my shin against the box.  It took the wind out of me and I had to pause for a minute to let the shooting pain subside.  Then picked it back up and finished.  Made it through 11 2/3 rounds + 3 box jumps @ RX.  Post-WOD: 2 mile run @ 20:38. About McGhee: “Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.” God bless our heroes.
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“McGhee”

I mentioned before that since we didn’t do a hero WOD at the box in honor of Veteran’s Day, that I was going to do one anyway today.  So that is just what I did.  Found a spot in the corner, set up the bar and a box.

30 Minute AMRAP:

  • 5 deadlifts @ 275#
  • 13 push-ups
  • 9 box jumps (24”)

This WOD was really tough, especially in round three when I destroyed my shin against the box.  It took the wind out of me and I had to pause for a minute to let the shooting pain subside.  Then picked it back up and finished.  Made it through 11 2/3 rounds + 3 box jumps @ RX.  Post-WOD: 2 mile run @ 20:38.

About McGhee: “Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.”

God bless our heroes.

Smart people rest the day after running 16 miles. I am not smart people. Hero WOD “Daniel”. Didnt want to be there. At all. In the parking lot I looked up the WOD on the main site and saw who it was named after. Put it in perspective for me. I’m blessed enough to be able to sit in my car and complain about a tough workout while this hero will never see his family again. Perspective. Time was 22:55 @ RX.
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Smart people rest the day after running 16 miles. I am not smart people.

Hero WOD “Daniel”. Didnt want to be there. At all. In the parking lot I looked up the WOD on the main site and saw who it was named after. Put it in perspective for me. I’m blessed enough to be able to sit in my car and complain about a tough workout while this hero will never see his family again. Perspective.

Time was 22:55 @ RX.