31 Heroes
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.
These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
31 HEROES – WORKOUT TO REMEMBER
This will be a partner workout in remembrance of the men who died, who were on their way to assist another team of warriors.
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin his or her 400m run, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps
Note:
The banner above, which contains the SEAL Ethos, was created by Manimal Wear
SEAL Grinder PT #1
Tire Drag & Burpee WOD
WARM UP
-
Wrist Stretch – 10 each way
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Wrist Rotations- 10 each way
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Arm Circles – 10 each way
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Press Press Fling – 10
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Up Back and Over – 10
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Shoulder Pass Through PVC – 10
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Hip Swivel Kicks Forward – 15 each leg
-
Hip Swivel Kicks Side – 15 each leg
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Jumping Jacks – 25
-
SGPT Hip Mobility Drill – 25 meters
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Mountain Climbers – 25 two count
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Push Ups – 25
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Swimmers Chest Stretch – 10
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Alternate hand forward/hand back push ups – 15
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Airborne Heismans – 20
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Standing Pause Air Squat – 30 seconds
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Standing Hip Flexor Stretch – 5 each leg
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Standing Lunge – 10 each leg
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Air Squat – 50
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Wide Push Ups
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Latteral Frog Jump – 10 (1 foot high minimum)
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8 Count Bodybuilders – 10
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Split Jumps – 15
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Sit Ups – 25
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Burpee with Frog Broad Jump – 10
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Plie Squat Stretch – 10
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Heavy Weighted Sit Ups – 25 with 30lbs weight
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Flutter Kicks – 50 four count
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Crunches – 25
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Reverse Crunches – 20
You can scale up on each of these exercises and add more to each one.
WORKOUT
4 Rounds for Time of:
Tire drag (bob cat tire) uphill for 100 meters and then back down (200 meters total)
15 burpees
25 double unders
COOL DOWN
- Cobra Stretch – 10
- Frog Stretch – 10
- Plie Squat Stretch – 10
- Downward Dog – 10
10 Minutes of Deep Breathing / Meditation / Visualization
Notes:
This is a featured workout developed by SEAL Grinder PT.
To access video clips for the Warmup and CoolDown go to:
THANK YOU
To all current members and veterans of the United States Armed Forces
THANK YOU
Do one or all of these in honor of those who serve.
ARMY
100 Push Ups
100 Sit Ups
100 Squats
3 Mile Ruck with 50-75lbs Ruck
NAVY
Row 5000 Meters
50 Pull Ups
75 Kettebell Swings (35/53)
100 Sit Ups
150 Squats
AIR FORCE
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
Run 1.5 Miles
50 KB Snatch – each arm (35/53)
MARINES
Run 1 Mile
100 Sit Ups
Run 1 Mile
100 Push Ups
Run 1 Mile
100 Kettlebell Swings (35/53)
Run 1 Mile
100 Pull Ups
COAST GUARD
Row 2500 Meters
5 Rounds of:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Notes:
Feel free to pick your favorite branch of the service to honor, or honor them all in the same day.
Remember the sacrifices made by those that have served, or are currently serving in the cause of freedom.
Honor them with your support.
WINCHESTER
The “Winchester” Workout
Set Up:
- Assemble 2 person teams
- Set up 4 stations, consisting of:
- Push Up - Kettlebell Swing (53/35)
- Deadlift (135/95) - Sit Ups
- KB Sumo Deadlift High Pull (53/35) – Box Jumps (24/20)
- Thruster (65/45) – Push Press (65/45)
- Set a timer for 5 minutes
Warm Up:
- Complete 10 reps of each exercise in station 1
- Run 400 meters
- Complete 10 reps of each exercise in station 2
- Run 400 meters
- Complete 10 reps of each exercise in station 3
- Run 400 meters
- Complete 10 reps of each exercise in station 4
- Run 400 meters
Stretch out and get ready for “Winchester!”
The “Wichester!” Workout:
- Each team of two will start at a station.
- When the 5 minute timer begins, partner 1 will execute 30 reps of an exercise.
- When partner 1 completes the 30 reps they will call “Winchester!” and partner 2 will execute 30 reps of the same exercise.
- When partner 2 calls “Winchester!” partner 1 will move to the other exercise at that station and the process will be repeated for the duration of 5 minutes, alternating back and forth between the exercises.
The number of reps will always be 30, the standard load in a M-4 magazine. If either partner cannot complete 30 continuous reps of an exercise they will call “Jam!”, and their partner will take over. To clear the Jam (any failed attempt at 30 reps), the person must do 3 burpees and then be ready to take over when their partner calls “Winchester!” or “Jam!”
Notes:
The important element in this workout is sustaining a high rate of fire. If you cannot execute continuous repetitions, you must call “Jam!” to get your partner in the fight and keep rounds going down range.
Cease fire after 5 minutes at a station. Take a 1 minute break while moving to the next station and then reengage in the fight.
You do not have to begin at station 1.
Never Forget
Where were you 9 years ago today?Most people remember where they were on September 11th, 2001, because it was the day that changed everything. It was this generation’s Pearl Harbor, with the exception that we were able to see it in color and in real time.
This morning I went out to CrossFit Fort Vancouver, as I have many times before to put on a workout. Usually I do a Full Mission Profile, but today was different. Today I wanted to remember what happened on 9/11/2001 and honor the heroes who courageously risked everything in the aftermath of the disaster, and those who still do.
The 9/11 Tribute is comprised of 3 workouts, each dedicated to the memory of one aspect of the honor, courage, and commitment of American’s who gave, or continue to give, their all.
Workout #1
“TWO TOWERS”
Moments after a fully loaded plane ran into the first tower, members of New York’s emergency response were called to the scene to assist in getting as many people out as possible. These men and women exemplified the term “Hero” as they ran into the buildings everyone was running out of, in order to give aid to those that could not get out on their own.
As Many Rounds As Possible in 20 Minutes of:
- 10 Walking Lunge (R + L = 1)
- 10 Box Jumps (24′ / 20″)
- Fireman’s Carry 25 Yards
- Bear Crawl 25 Yards
Workout #2
“THE SEARCH”
In the aftermath of the attack, the place that became known as Ground Zero, was picked through by hundreds of specialists and volunteers around the clock. Their objective – to find any trapped survivors buried beneath the burning rubble.
5 Rounds of:
- 10 Deadlift (185lbs / 135/bs / 95bs)
- 5 Clean and Jerks (185lbs / 135/bs / 95bs)
Workout #3
“THE HUNT”
As rescuers worked to find survivors, America’s military set out to hunt down those responsible. This is a mission that still goes on today.
Insert -
- Run 1 mile with 25lbs vest or pack
Actions at the Objective -
4 Rounds with a 25lbs vest or pack of:
- 10 Kettlebell Swings
- 10 Burpees
- Run 400 Meters
Extract -
- Run 1 mile with a 25lbs vest or pack
Notes:
Take a 5 minute break between workouts.
Try to complete the final workout in 30 minutes or less.
Remember the Hero’s.
Lumberjack 20
In memory of the fallenOn Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
————————
Remember.
K-Bar’s Morning PT
The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp. Recommendations are as follows:- Don’t rush through exercises – adopt a nice even flow in each set and don’t give up.
- Go all the way through the workout without breaking sets up. You can take a short breather between exercises, but not during a set.
- Keep your head up and your eyes open. Stay mentally tough – especially when the pain starts to make you want to take a break.
The entire workout should take no more than 1 hour.
Warm Up
- 50 Four Count Jumping Jacks
- Hamstring Stretch 1 Minute each side
- Ankle rotations 20 each way
- 10 Trunk Rotations – 5 each way
- 10 four count windmills
- 10 Cherry Pickers
Workout
Phase I – Complete 2 Rounds
- 25 Push Ups
- 10 Up/Back/Over
- 25 Push Ups
- 10 Press Press Flings
- 25 Push Ups
- 10 Hi Jack Hi Jill
- 25 Sit Ups
- 30 Seconds Cobra Stretch
- 25 Sit Ups
- 10 Trunk Bending fore and aft
- 25 Sit Ups
- 10 Trunk Rotations – 5 each way
Phase II – Complete 2 Rounds
- 20 Tricep Push Ups
- 40 four count Flutter Kicks
- 20 Dive Bomber Push Ups
- 40 four Count Flutter Kicks
Phase III – Complete 2 Rounds
- 25 four count Lunges
- 25 Squats
- 25 four count Sitting Flutter Kicks
Phase IV
- 50 Eight Count Body Builders
- 5 Sets of 10 Dead Hang Pull Ups
Cool down jog and stretch
Max Out!
“To think is easy, to act is hard. But the hardest thing in the world is to act in accordance with your thoughts.”
~Goethe
It takes real strength to act on what you know is right.
Workout of the Day – From the Brass Ring Basic Training Program
Warm Up
3 Rounds of:
- 10 Push Ups
- 20 Sit Ups
- 30 Squats
Workout
5 Rounds
- Max Overhead Press in 1 Minute (Light = 45lbs / Heavy = 65lbs)
- Rest 1 Minute
- Max Front Squats in 1 Minute (Light = 45lbs / Heavy = 65lbs)
- Rest 1 Minute
Keep a running total of your overhead presses and front squats.
Post your totals.
“Endurance”
“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.”
~John Quincy Adams
Workout of the Day
Run 1 Mile
Swim 1500 Yards or Meters
Run 1 Mile
Use Combat Swimmer Sidestroke for 1500 yard or meter swim. Check out the link to the instructional video for the CSS.
“Fran”
“Character is, for the most part, simply habit become fixed.”
~C.H. Parkhurst
Workout of the Day -From Brass Ring Basic Training
Warmup
Run 1 mile
Stretch 10 minutes
100 Jumping Jacks
Workout
21 – 15 – 9
- Thrusters (heavy = 95lbs / light = 65lbs)
- Pull Ups
Take the warmup nice and slow. Do a nice easy mile, a thorough stretch, and a single set of 100 jumping jacks.
This is a quick workout, but should be pursued with great intensity. Try to accomplish this workout in less than 5 minutes. You should finish with nothing left.
“Running with Angie”
“What man actually needs is not a tensionless state but rather the striving and struggling for some goal worthy of him. What he needs is not the discharge of tension at any cost, but the call of a potential meaning waiting to be fulfilled by him.”
~Victor Frankl
Workout of the Day – From the Brass Ring Extreme Training Program
Warmup
3 Rounds
- 10 Kettlebell Swings (35lbs)
- 10 Windmills
- 10 Squats
Workout – “Running with Angie”
100 Pull Ups
Run 1 Mile
100 Push Ups
Run 1 Mile
100 Sit Ups
Run 1 Mile
100 Squats
Run 1 Mile
Time the workout only.
The warmup should be done nice and slow.
“Perseverence”
“Great works are performed not by strength but by perseverance.”
~Samuel Johnson
Every one starts the race fresh and motivated. Some that did not prepare themselves physically are the first to fall behind. Then slowly those that did not prepare themselves mentally are the next to go. In the end, when the rigors of the race have worn everyone down to their base levels, it only those with the will to persevere in the face of any obstacle that finish strong.
Is strength required? Of course it is. The tougher the challenge, the more that is required. Does it win the day? Not by itself. Eventually physical and mental fatigue set in, no matter what the challenge is, and it is then that strength of will separate victor from vanquished.
Workout of the Day
Today’s workout is designed to be light in the shadow of tomorrow’s Full Mission Profile.
3 Rounds of:
Post your comments, questions, and time.
“Ghandi”
“The future depends on what we do in the present”
~Mahatma Ghandi
Some of my most rewarding experiences come from mentoring and training individuals who are actively pursuing their Brass Ring. The lessons I learn and the opportunity to see progress and improvement is amazingly satisfying. Recently, one of my trainees turned to me after our session was over and made the following comment (because I did not record or write down what he said as he spoke, I’ll have to paraphrase):
Every day I take a good hard look at who I want to be, and then who I am now, noting the differences. I try to think of something that will bring me closer to who I want to be, and then do it that day. While some days are better than others, I can see the progress already.
Who you want to be = Your Brass Ring. If you don’t know what that is, who knows what you’ll become. Like Gandhi said: “The future depends on what we do now”. Knowing what your Brass Ring = knowing what to do now to attain it.
Workout of the Day
Run 1 Mile
5 rounds of:
- 20 Back Squats (Heavy = 135lbs / Light = 95lbs)
- 15 Pull Ups (Can break into multiple sets)
- 10 Deadlift (Heavy = 135lbs / Light = 95lbs)
Run 1 Mile
Catch Your Breath
“Every day do something that will inch you closer to a better tomorrow.”
~Doug Firebaugh
Workout of the Day -
“Catch Your Breath”
5 Rounds of:
Post your comments, questions, and time.
“Pursuit”
Envision Your Brass Ring
Your Brass Ring, or main goal in life, has got to inspire you to take action. It has to be something that you are passionate about. If it doesn’t get your heart beating a little faster and motivate you to take action whenever you think about it, then you might want to give some thought to why you really want to accomplish it.
For those of you that are interested in a life in Naval Special Warfare, this clip is for you. Enjoy.
Workout of the Day
Pick a good trail for this workout. Wear running shoes or boots.
Run
- 10 Minutes Easy Intensity (you can talk normally)
- 15 Minutes Moderate Intensity (only a couple words at a time)
- 5 Minutes High Intensity (you can hardly breath, much less talk)
Rest 5 Minutes
Turn around and go back in less time than it took you to get there.
Post your return time.
“Eureka”
“Courage is resistance to fear, mastery of fear – not absence of fear”
~Mark Twain
To resist something, to master something, takes determination and practice. Both of these require that time is spent in the presence of what you fear. Do not run from what you fear, rather run to it – either physically or mentally, and face it down until you are victorious.
Workout of the Day
“Eureka”
Warm Up – 3 Rounds (easy pace):
5 Rounds for time of:
- 10 Hang Squat Clean (Heavy = 95lbs / Light = 65lbs)
- 15 Kettlebell Swings (Heavy = 50lbs / Light = 35lbs)
- 20 Box Jumps (20″ Box)
“Unarmed”
“Action precedes progress; analysis precedes more analysis. Act first, analyze later”
~Charles Staley
Workout of the Day
3 Rounds for time of:
Workout taken from www.blackboxathletics.com.
Post your comments, questions, and time.
“Swab the Deck”
“He who has never learned to obey cannot be a good commander”
~Aristotle
Workout of the Day
Shuffle a deck of cards and then go through them, performing the following exercises for each card.
Hearts = Pull Ups
Diamonds = Push Ups
Clubs = Sit Ups
Clovers = Squats
Jokers = 1 Mile Run
Face cards (jack, queen, king) are 10. Aces are high (11). All other cards are their face value.
Post your comments, questions, and time.
“Pool Party”
“Life is tough, it’s tougher if you make stupid decisions”
~Unknown
Workout of the Day
Swim 500 Yards
- 50 Push Ups
- 50 Flutter Kicks
Swim 400 Yards
- 40 Push Ups
- 40 Flutter Kicks
Swim 300 Yards
- 30 Push Ups
- 30 Flutter Kicks
Swim 200 Yards
- 20 Push Ups
- 20 Flutter Kicks
Swim 100 Yards
- 10 Push Ups
- 10 Flutter Kicks
Swim any stroke you want (CSS preferred). Post your comments, questions, and time.
“Strength and Honor”
“The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing.”
~Einstien
This is one of my favorite quotes of all time. A trumpets call to action that inspires a desire to stand up and make a difference in the face of indifference.
To the men and women of the armed services that fight on battlefields in countries near and far…
To the men and women of our law enforcement and fire services who fight in the cities and towns of our great land…
To the mothers and fathers who provide for and stand in defense of the next generation that will inherit what we have built…
To the teachers that bring their very best to touch as many lives as they can with their craft…
This workout is in honor of you. Strength and Honor.
Workout of the Day
25 Pull ups
21-15-9
- Sumo Deadlift High Pull (Heavy = 95lbs / Light = 65lbs)
- Overhead Press (Heavy = 65lbs / Light = 45lbs)
50 Push Ups
5 Rounds of:
- 10 Deadlift (Heavy = 95lbs / Light = 65lbs)
- 10 Thrusters (Heavy = 65lbs / Light = 45lbs)
75 Sit Ups
3 Rounds of:
- 15 Flutter Kicks
- 15 Knees to Elbows
100 Squats
Go to www.CrossFit.com to search for exercises that you are not familiar with.
Post your comments, questions, and time.
“Junkyard”
Success is the sum of small things, done day in and day out.
~Robert Collier
It is so often the norm to see procrastination and then a flurry of activity in accomplishing something or meeting a deadline. It is also the norm to embrace a get there quick mentality that suggests that there is some short cut or a secret passage way to reaching your goal.
The fact is that it is the consistency of the tortoise that beats out the inconsistency of the hare. Now if the hare was consistent, then the story would be somewhat different.
Workout of the Day
Swim 1500 yards with fins
5 Rounds of:
- Max Push ups in 1 minute
- Rest 1 minute
- Max Pull ups in 1 minute
- Rest 1 minute
Swim 500 yards (CSS no fins)
Post your comments, questions, and time.
“Hard Day in the Woods”
Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.
~Sun Tzu
Treat each day as the most important in your preparation for the literal or figurative battle that will be required to reach your Brass Ring. If you wait until you are at the doorstep looking out at the hurricane to start your mental and physical preparation, you have missed your opportunity and can only hope to survive, not be victorious.
Workout of the Day
“Hard Day in the Woods”
2 rounds of:
Uneven trail with elevation change is preferred. Wear the backpack when doing the squats.
Post your comments, questions, and time.
“Reno 911″
“In the absence of clearly defined goals we become strangely loyal to performing daily acts of trivia.”
~unknown
So often I see people that seem to be motoring about at sea without a rudder. They say they have a goal, but it’s not specific, it’s something like “I want to be the best I can be”. While that is not a bad answer, it’s not a clearly defined goal. They seem to be doing most of the right things, but are going no where. They may make marginal gains in their conditioning, but never seem to develop to their greatest potential, or gain that heart of a warrior that it takes to grab their Brass Ring.
To get an idea of whether you are living your Brass Ring, answer these questions: What is the first thing that you think of when you wake up, or go to sleep? What book are you reading right now? What do you think about when you are training? How much TV do you watch, and what programs?
If you’re planning on being successful at reaching out and grabbing your Brass Ring, then at least some of the answers to these questions should involve elements of your main objective.
Today I want you to write out your ultimate goal (your Brass Ring) and put it in a place that you will often see it. Share it publicly in the comments if you want with others that may be on the same path as you are. By clearly defining your goal and posting it in a prominent place, you make it a constant reminder of why you are here.
Workout of the Day
I did this workout for the first time about a little under a week ago in Reno, NV. I think you’ll like it.
“Reno 911″
Run 1 mile
3 Rounds of:
- 10 Pull ups (dead hang)
- 10 Thrusters (30lb dumbbells)
- 10 Flutter kicks (4 count)
2 Rounds of:
- 50 Walking lunge (25 each leg)
- Walk back
50 – 40 – 30 – 20 – 10
- Squat
- Push up
50 Squat Jumps
Post your comments, questions, and time.
“The Day After”
It’s simple, but it’s not easy.
How often in your quest for your Brass Ring do you find that to be the case. It’s simple in that the process to achieving what you want is merely a string of steps that are “doable”. It’s not easy though, because it takes consistent focused effort, and it’s all too common to get drawn off course.
Stay on course by remembering what you are training for. Envision your Brass Ring whenever your workouts seem hard, or you don’t feel you have the time or energy to do them. Remember that you are not just training to play in the ‘big game’. Instead your training makes the difference between life and death in the arena of competition and combat.
If you did yesterday’s workout (which you should have), today’s workout is going to give you a little reprieve, and work the shoulders and abs. Be sure to post your comments, questions, and time.
Workout of the Day
Swim 1000 yards
5 rounds of:
10 Overhead Press (75lbs)
15 Knees to Elbows
20 Sit Ups
Run 3 miles
Post your comments, questions, and time.
