Monday 04.29.13

Hero WOD

Run 800 meters
Then 2 rounds of:
50 Burpees
40 Butterfly Sit-ups
30 One-legged squats
20 Kettlebell swings, 15 lbs
10 Handstand push-ups (modify as necessary)
Then,
Run 800 meters

In honor of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, who was a bomb-disposal technician who had previously served three tours of duty in
Iraq., died on Dec. 15, 2010 in Helmand province, Afghanistan while he was clearing a path through a
minefield so Marines could get back to base and avoid an anticipated
ambush. Justin’s widow is a HIIT coach and the two of them would regularly do Hero WODs together. Let’s do this brutal Hero WOD in his honor.

 

125 Comments

  1. 33:53 had to alternate rounds of 10 burners between every round or I would have never got anywhere. And had to skip last run so I could have enough time to get ready for work.

  2. 28:59 as RX'd. Handstand push-ups were most basic modification. Wow!

  3. 33:00
    Modified handstand push-ups and one leg squats weren't very low but I did it all!! Whew!!

  4. 30:03 attempted handstand pu but couldn't even do one…new goal to be able to do one handstand pu..need to look up modifications

  5. It took me 45 minutes and I couldn't do all the burpees!! I could only do 65 total. I will finish those last 35 when I get home from work!! Those burpees are a killer!!!!

  6. GOOD LORD! 29:40 with straight armed push ups as a mod. But did all reps as Rx. Holy cow. But I did it.

  7. 31:43. I was tired today and hoping for an "easy" one… Not so much!! It wasn't pretty but, did as rx'd but bpu (2nd set gpu) instead of handstand push ups.

  8. Glad that's over!! 38:56 with about a 5 min break during the second set of burpees to clean up an entire cup of spilt smoothie that my little ones dumped down the couch and all over the rug. (No reason to cry over that spilt milk; I welcomed the break!) Goal was under 40 min. I couldn't get up in a handstand so did all bpu. Going to have to try one when hubby is home to spot me. 🙂

  9. 44:38
    Had to alternate burpees and cfsu on rd 2. Did modified handstand push-ups.

  10. 27:46 as rx'd (for hand stand push ups I had my legs on my treadmill bars)

  11. 28:34
    20#kb swings
    bpu 1st round – gpu 2nd round (could even get into a handstand!)
    I am SO tired!!!

  12. 31:40
    modified squats
    30lb dumb bell swings
    modified hspu

  13. W O W!!!! Seriously……
    One leg squats w/ chair
    Bpu's, then gpu's for hspu
    33:41

    Great one!!!!! 😀

  14. Question… I've attempted the crossfit situps before, and I don't know WHY I can't do them, but I'm thinking maybe my abs are still a little on the weak side after mylast pregnancy? Did anyone else have problems with these at first

    1. Yes, I'm betting you're right. They were really tough in the beginning. I found rolling a towel under your back helps. Just keep at it. Sit ups made my times really slow in the beginning.

  15. 40:10 Calling this one brutal is being nice. Lol Did boy push-ups and only had an 8lb kettlebell.

  16. 32:25. I worked out outside, which was awesome. Worked out with my two kids, which equals nearly 6 minute 800 m runs. Hey, this is real mama stuff. Totally tough.

  17. 32:35 20lb kb swing, reg pu's and reg squats (didn't realize they were supposed to be 1 legged)

    Good Monday workout! Note to self: carmel popcorn for breakfast and then working out shouldn't mix!!

    1. I did 30 on one leg for the first round, and then 30 on the other leg for the second.

  18. Ran 3.69 miles= 38:48
    Then did 1 round of the HERO WOD.
    Regular burpees(not CF version)=Killer!
    15 squats on each leg
    10# kettle bell swings
    Boy push-ups
    = 6:40

  19. 31:13 with 10 lb KB and bpus. Burpees felt slow, its been a while since we've done them. I sure didn't miss them!

  20. 23:09

    Both sets of running/speed walking; only ONE round in between. Still killed me.

  21. OMGosh! Well, that's what I get for wondering why I have never done burpees off this website yet!! KILLER!
    27:30 as rx'd. My handstand push ups were not all the way to 90 degrees, but pretty close. THANKS for the great workout! Happy Monday!

  22. 31:17 – had to run around the gym a little looking for equipment. I thought I was going to quit today but battled through. The burpees were UGLY. No kettlebell to be found so I use a 10lb plate. Did 6 and then 5 modified handstand pushups on the 36 inch box.

  23. 32:19….hand stand push ups modified with my feet up on the deep freeze….ouch

    i was just thinking the other day we hadn't seen burpees in a while. note to self: spontaneously break out in burpees every once in a while to keep up the conditioning for them

  24. 30:22
    did regular push-ups
    not very low on squats
    10 lb kettle bell
    This was my first time to do burpees…woah.

  25. 32:30
    modified hspu
    How did the c/f gods know I needed this kick ass workout after giving in to wine and chocolate yesterday? 🙂

  26. 30:05

    burpees to plank
    squats using a chair
    kettlebell 20 lbs
    gpu's
    I was shooting for 30, so I am one happy mama!

  27. 35:16. Ran on treadmill, handstand push-ups 1st round, boy pu 2nd round, one leg squats not very low but I did them all!! This one was killer!!!

  28. 34:00. 1000 meter run around my neiborhood, it helps if I think of the burpees as 10 sets of 5, and take a short beat between each set of five. All mental! This one was definitely brutal!

  29. Well, I have felt worse during a work out. Does that mean I should have pushed harder?

    36:28.

    Burpees were not faster than usual but they were prettier than they used to be four months ago.

    CFSUs still seem weird for me. I am slow which isn't the part that bothers me–it's that I can't feel the work in my abs either before or after. Now K2Es…those kill. With CFSUs, nothing.

    I tried the 1st-level step for learning/doing handstand push ups. It went great. Time for 2nd level!

  30. 35:07 as rx'ed!
    Mod hand stand push up with a chair
    Chair assisted squats

    Sprited the last 100 to get 35… AHH so close!

  31. 29:49. Goal was under 30 but…
    Reg squats
    20 lb kettlebell swings with dumbell
    Boy push ups

  32. was only able to do one rd before my son got really crabby at the gym. it looked like:

    800 m run
    50 burpees
    40 situps
    30 (awful) single leg squats
    20 hip thruster things
    10 really awkward looking pushups. …
    900 m run

    didn't think it was so bad when I did it but when I did circuit training a half an hour later I could definitely feel it !!

  33. Had a "visitor" today (if you know what I mean) and wasn't feeling too good so I did:
    5 rounds
    100 jump ropes
    20 walking lunges
    15 squats
    10 push ups
    13:53

  34. 32:22 most modified hpu, had to break up the burpees in the last round. This was a rough one!!!

  35. 33:22 – Scaled as follows:
    Run as rx'd
    50 burpees, 40 crossfit sit-ups, 30 squats (as low as i could go), 20 dumbell swings (22.5 lbs), 10 boy pushups
    Run as rx'd.

    Holy Moly…. hard WO.
    Thanks.

  36. 26:42 Did 800 M row instead of running, BPU round 1 mostly GPU round 2 🙂 and I used 16 kilo kettlebell instead of 15 lbs and my pistol squats were only to a 90, instead of butt to heels.

  37. 19:32.
    10lb kettlebell, regular boy push-ups instead of handstand, forgot the Burpees the first round, and was too pooped to pick them up at the end. May do them later today after I catch my breath.

  38. 38:35. All bpu, but used a bar to assist with squats. Mercy me. I'm thankful to still be breathing. 🙂 Blessings!

    1. New time: 29:50, with bar assisted squats and bpu. I can't believe how much better I'm doing. 🙂 So thankful for these workouts!

  39. I did a version of this last week, so today I did this past Friday's workout:

    AMRAP 20 minutes –
    5 push-ups
    10 CF sit-ups
    15 squats

    Total Reps – 445
    I was 5 squats short of 15 complete rounds. I went ahead and did the 5 remaining squats, but did not add them into my score. 🙂

  40. 32:06 incline treadmill, 20# kettlebell, gpu

  41. Holy cats! What a way to start the week!!

    Rounding up to 35:00. I forgot to start the timer so I started after the first 800m then added 5 mins to my total time. Modified handstand pu and did 60 sec planks for cfsu.

  42. Awesome one!!!

    27:24
    Push up burpees
    Did handstand push-ups with feet on kitchen counter

  43. 29:17 Goal: under 30:00
    burpees still suck
    handstand pushups-modified on knees

  44. 37:15…running as rx'd
    burpees as rx'd although they got real sloppy by the end of both rounds
    Cfsu as rx'd
    Used jump rope and pull-up bar to assist one-legged squats
    Kb swings as rx'd
    Bpu first round, gpu second round

  45. 39:59. Killer! Tried it as rxd, thought my head was going to explode on those handstands push ups!

  46. 31:12 I was sucking wind on this beautiful Monday! 25# KB swings. Modified handstands on a box.

  47. 26:16. Modified handstands with knees up on a chair.

  48. 25:44 burpees to plank, 12# db for kb swing, modified hspu. One legged squats looked ugly, but they got done. Runs on treadmill.

  49. Wow what a killer it took me about 35:00 mins. Had to stop timer to answer phone and forgot to restart. But this workout kicked my butt.

  50. 50:20….. so embarrassing!
    But I plan on getting better and I completed the whole thing, with modifications:
    very modified burpees especially the last 20, one leg squats using arm of couch, handstand pushups with knees on couch
    Still having alot of shin pain so skipped that side for squats and did calf raises…may have agravated it anyway… need to sort this out

    1. Jen don't be embarrassed!! I'm starting this wod right now and if I complete, it will DEFINITELY be about this time. There's no way I could complete this in under 45 minutes.

  51. 34:00, whew, I didn't care how long it took me I wanted to finish every last rep and I did!!!!

    Run as rx'd, lowest modified hspu, rest as rx'd.

    Yes cfsu are a tad weird.I ended up putting my feet under a bench thingy to assist until stronger. I felt every one!

  52. Ran 4 miles with husband first then

    19:06
    Rx'd
    25lb KB
    Unmodified HSPU, I still need to put an abmat under my head.

    I had less than 4 hours of sleep last night. I felt it during the burpees.

  53. 19 min for one 800m and one round. I'm calling a sick day since my head is about to explode, the vertigo is awful and my nose won't stop leaking. Hopefully I'll be back up to par tomorrow after a good night's rest.

  54. 36:21
    Burpee's still challenging, but making progress on the run's…
    Handstand Push Ups were modified using a step, a bit awkward, but I'll get more comfortable.

  55. 26:45
    Modified handstand pushups with feet up on low table. Need to research modifications for these.

  56. 56:18 , first round as rx'd with 25 burpees and bpu

    Second round as follows: 10 burpees
    40 cfsu
    2 burpees
    30 squats
    5 burpees
    20 kettlebell swings
    10 gpu
    8 burpees
    800m run

    Also all squats were regular, I literally couldn't do them without shooting pain in my knees. Any recommendations?

  57. 25:24
    Burpees were definitely the hardest part! My HSPU were unmodified, but not very low, still need to strenghten shoulders.

  58. did this wod 29 april but forgot to post!

    1st run&rd in 17:56 then my timer stopped for some reason. gonna guess 2nd rd w/out run was another 15 min. didnt do 2nd run. burpees were just to plank, pu for hspu

  59. 36:32 🙁 I ran the 800m repeats in really good time, but I just could not hammer out 50 burpees right in a row 🙁 So disappointed in myself..

    800m
    30 burpees
    40 cf sit ups
    15 1 leg squats
    20 db swings
    10 bpu

    800m
    25 burpees
    40 cf sit ups
    15 1 leg squats
    20 db swings
    10 bpu

    50 squats

  60. 33:28
    boy push ups
    my one legged squats were pitiful!
    burpees are a killer – they take me forever!

  61. I was on a serious time constraint and was only able to do 1 rep between the runs. Then before bed I went back and did the second rep. Reguar squats, gpu's. 12 lb kettlebell. When I did the runs and 1 set, was using the treadmill as a timer and turned it off before I noted the time. I think it was around 26 minutes. When I went back and did the second set later, I think it was around 10 minutes. Far from perfect, but a modified, fragmented workout beats no workout!

  62. 52:40
    WOW! I've been off for a full week with an injured back. Nothing like jumping right back in the fire! I don't know how you all did this so fast. I thought I was going to die, but I finished!
    First set push-ups on feet, second set on knees. I'll attempt the modified handstand push-ups on a less intense WOD.
    Had to take A LOT of breaks during the burpees.
    Had A LOT of "help" from the boy during the second round because he wouldn't sit in the playpen any longer. He likes to jump on my back during sit-ups 🙂
    I'll admit I walked most of the last 400m.

  63. was sick'ish yesterday so I did it today:
    26:35
    used a cooler for the squats (just as a reference. they weren't deep but the form was good)
    girl push ups, just not there yet

    dude.
    this one made me feel like a beached whale trying to swim through quick sand.
    good but very hard core!

  64. 24:49 modified hspu with feet on ground. Did a day late due to time restrictions yesterday

  65. 30:11 with regular 2-legged squats and push-ups instead of hand- stand push=ups.

  66. 29:30 lots of mods
    Feet on weight bench for HSPU, 40# front squats, wall burpees. Trying to recover sore muscles for upcoming 1/2!

  67. 26:10, 20 lb dumbbell for swings and feet on picnic table for pushups.

  68. 31:35 only did 25 burpees(they were a killer) per round and did inverted push ups instead of handstand.

  69. 27:30
    Treadmill
    Chair assist one legged squats
    20# db for kb swings
    Mod hspu

  70. 31:40. Didnt do this mon got out of work late so added it to weekend. Asstd pistol squats with door handle, 20 lb kettle ball, did handstand pushups but barely bent arms. Leg lifts insead of cfsu due to hurt tailbone. This one kicked my rear so bad- 2nd round of burpees i thought about stopping for a long break but took lots of mini ones still! The last run was hard to fight not to walk but i persevered!

  71. Only 1 round:
    – "ran" on eliptical
    – burpees to plank with a 10 sec breather between each 10
    – push up from knees
    – 15 one leg squats each leg, with wall support and not all the way down
    22:18 – did this sat night, so was running short on time, but wanted to try at least one round of it! would def take me 45 min to do 2 rounds
    – long way to go, but I feel great and stronger everyday!
    – also had an hour walk today and my upper body routine

  72. 34:40
    25# kb swing
    handstand pushups with legs at 90 degree angle to body

  73. Short on time so modified…
    Biked 5:30
    2 rounds of:
    25 burpees
    20 cfsu
    15 one leg squat on each leg…couldn't go down very far with bad knee
    20 kettle bell swings with 20lb
    10 GPU
    Bike 5:30

  74. Done on 5/7 after 5/7s workout and a body pump weight class 25:30 bpu not handstand pu.

  75. 16:43
    Only 1 round though
    Standing KTE for sit ups
    Modified handstand push ups
    20 weeks pregnant

  76. 50:10 manual treadmill (I think it needs to be oiled…), 16lb KB, BPU for handstand PU

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