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Entries in hero workout (15)

From the Vault: Michael Without the Secret GHD

Everyone in attendance got a good taste of one of the original CrossFit Hero workouts, Michael. Run 800 meters, 50 hip extensions, 50 sit-ups. We had a session of 12 today and were able to hit the workout without any problem thanks in part to our Secret GHD machine that fits 10 people at once (5 per side). Yes, might feel like riding the Gemini at Cedar Point, but it gets the job done and has since Ryan built it for us before the Summer 2014.

What did we do before the secret GHD, you ask? Well, improvise as the Champions Club always does. Here's Shannon, Murley, and Katie Bromm on their attempt at Michael from March, 2013.

Mel's Beast Mode + Weekend Schedule Reminder

Just a reminder that this weekend's schedule is back to normal.


10 am (mobility/make-up workout)



12 noon (team workout)

1 pm (babies)

If you notice the sidebar, Mel, our favorite fan from North Carolina, recently achieved a longtime goal of completing every Hero workout. Here are the highlights from his final one last week.

Last Hero WOD (Hollywood) 2017 from Mel on Vimeo.

Great job Mel Man!

Rx'd FYI pt. 1

"The CrossFit prescription is designed to, over time, exceed the demands of the fittest human beings on earth."

- Coach Glassman

Read that statement again, because there are four pain points that sould be highlighted.

1. Fittest human beings on earth

The CrossFit program philosophy was designed with the top-notch athletes in mind. With the recent inclusion of the CrossFit Games and software like Beyond the Whiteboard, there is measurable data available for the public to determine who exactly is considered the fittest human beings on earth. Although we've had a lot of really good CrossFitters come through our program (and are still involved), it is safe to say that nobody reading this blog is included in the conversation of "fittest on earth" in the same way it is safe to say that nobody reading this blog plays in the NBA, NFL, or MLB - even though most of us have played basketball, football, or baseball.

2. Exceed demands

Note this is not saying "meet" the demands of the fittest, or "challenge" the fittest. It is going to go beyond what will ever be required from someone who can reasonably consider themselves among the fittest human beings living on the planet. This means that even the best of the best will come up against something they can't do.

3. Over time

This phrase builds on the last two. Today's crazy hero workout that came up might be doable for the fittest human beings on earth. And the workout tomorrow might also be doable. And same can be said about the next day, the next week, and the next month. But, as Mel mentioned in his debut guest post, the effects of a high-intensity workout do not stop once the timer beeps and your reps are done. You might be sore, tired, or mentally fatigued for a few days afterwards. So yes, you may be able to complete the workouts thrown at you, but what's that going to mean for the next day's workout? Eventually, over time, the effects will build up and your capacity will be exceeded.

4. Prescription

This is the fun part. Based on the first three phrases, CrossFit gives a prescription; a dose, if you will, of fitness like a doctor would give for medicine. Again, the dose is based on the three points listed above: fittest people, exceed demands, over time. It looks like the this:

The following things are prescribed:

  • distance on the run (range of motion)
  • weight held on the run (load)
  • reps of toes to bar (volume)
  • distance moving on toes to bar (range of motion)
  • reps of front squat (volume)
  • distance moving on front squat (range of motion)
  • weight on front squats (load)
  • height climbed on rope (range of motion)
  • reps of rope climb (volume)
  • bodyweight climbed on rope (load)

Based on what the data considers the fittest human beings on earth, the previous 10 standards were set for the workout in order to help exceed their demands over time. If you met those standards, you get to say the workout was done "as rx'd," or as prescribed. If you are not ready to meet those standards, then any one or combination of the standards can be modified to fit your purpose.

What if you are not among the fittest human beings on the planet? Can you still do this workout as rx'd? Absolutely! That's part of what makes CrossFit so fun. You get to test yourself in a way the top people do. Just know that it might have a rougher effect on you than it would someone like Chris Spealler or Rich Froning.

It's also important to know that the standards listed above for this workout don't exist anywhere else in the world other than this thing called "Liam." Keep that in mind for pt. 2 coming soon...

From the Vault: Summer Heat

With how nice it's been this October, it makes me think about the string of 90-degree days we had back in July-August. This was one of the hotter days with the 9 am session hitting a long workout "Mr.Joshua" with heavy deadlifts, GHD sit-ups, and running.

If you notice they had some form issues on GHD sit-ups. We haven't done those in awhile so be on the lookout for GHDs to come up in warmups.

From the Vault: HSPU and Back Squat

The night before Andy showed up last September Bubs and Kyle Anderson crashed the 7 pm session for the Hero Workout "Kutschbach" with Back squats and a few different varities of kipping handstand push-ups. Here's how it looked.

During tomorrow's 6pm mobility session we'll be doing some practice with handstand push-ups and different ways to scale up and down.

Beast Mode: The New 9 am + Long/Heavy Workout Notes

Gone (for now, at least) are the days of the 9 am session with Marianne, Aly, the Kavanaughs, and the Kimmels. With college and jobs in the mix, those girls are now spread throughout other sessions or spread throughout the state.

Now our new 9 am session consists of... more freakin girls. This morning, they were the first to take on the monstrosity known as Mr. Joshua.

For real, big ups to everyone in the gym who did today's workout (almost makes up for those who skipped Tuesday knowing it was Fran.) It is of the category many in the fitness community consider Long & Heavy. And these suck. Traditionally, longer workouts are done with lighter weights, while heavy workouts are usually much shorter - which makes complete sense. But every now and then we need to get outside of our comfort zone, and this specific "zone" is pretty unique to CrossFit's methodology in deciding the fittest indivuduals.

So here's a question: between a powerlifter and a distance runner, who is fitter? Each one would dominate in their respective fields, but when we merge the two we find true fitness. A powerlifter with no endurance and a distance runner with no strength will fail miserably. CrossFit looks for athletes who are not great in eacher area, but good in both.

I will often scale weights way down on longer workouts in order to get a more intense training effect, but today I wanted to see how things would look, and you guys did not disappoint. Well done!

Beast Mode: Shakes and Lil' Kim

I think it is safe to say yesterday's workout - or should I say 3 mini-workouts - took a lot out of everyone. The prescribed version was to do all six movements in a row for 5 rounds, but it would have been too difficult to give everyone 3 bars, or strip weights during the workout. It was actually Sabal who recommended that I should split it into three workouts during Sunday's 11 am session.

It was just Katie Shakes and Hannah Kimmel at the 3:30 session yesterday and both deserve Beast Modes for different reasons. Shakes's is obvious; 225 lbs. on deadlifts, 115 lbs. on cleans, and 85 lbs. on thrusters. And on Hannah's side, I believe that is the first in-season workout any athlete has done since the Summer - seeing as we didn't have any in-season athletes with us during the fall or winter. Here's how they looked.