Wednesday's Workout: "Daniel"

It's strange, but I have no recollection of doing the "Daniel" Hero WOD before yesterday. But according to my blog, we did Daniel at CrossFit Palo Alto on July 4th of last year, and finished in 20:22. I must've either: (1) blocked it out because it was so traumatic, or (2) forgotten about it because I'm getting absent-minded in my old age.

Here's what the workout looks like:

• 50 pull-ups
• 400-meter run
• 21 thrusters (95 lbs / 65 lbs)
• 800-meter run
• 21 thrusters (95 lbs / 65 lbs)
• 400-meter run
• 50 pull-ups

I didn't make it to the gym at 5 a.m., but showed up for the noon class, where I was joined by two other hearty souls with no July 4th lunch plans. After warming up, we set up our barbells and got to work.

My first 50 pull-ups went fine. I did 30 in a row, and then broke up the remaining reps into sets of 10 and 10. And the first 400-meter run wasn't too bad, either. I finished the first set of thrusters without much trouble.

But as I finished the 800-meter run and started cranking out my second set of thrusters, the fatigue hit me like a ton of bricks. My quads and hammies were burning, and I had difficulty ripping out more than 4 or 5 thrusters at a time. And when I headed out for the final 400-meter run, I was reduced to shuffling slowly out the roll-up door. Yeesh.

The 50 final pull-ups at the end were a sight to see. I think I did the last twelve as singles; not surprisingly, it took forever to get through them.

Result: 21:11 as RXed -- 49 seconds slower than last year. 

Crap.

Monday's Workout: Daniel

Five years ago, while serving in Iraq, Sergeant First Class Daniel B. Crabtree of the U.S. Army was in his armored Humvee when it was struck by an improvised explosive device. Although he was evacuated by air, he died en route to a Baghdad hospital. He was 32 years old.



We were both born in the same year. If he was still alive today, we'd be the same age.

As we celebrate the 235th birthday of our nation, it's fitting that we reflect on the sacrifices that folks like Daniel have made -- and continue to make.

At CrossFit Palo Alto this morning, we did the "Daniel" Hero WOD in memory of Sergeant Crabtree:

• 50 pull-ups
• 400-meter run
• 21 thrusters (95 pounds)
• 800-meter run
• 21 thrusters (95 pounds)
• 400-meter run
• 50 pull-ups

Result: 20:22 as RXed.

Yes, my thrusters were awkward and slow. Yes, the same could be said about my running. Yes, LaHo smoked me by three full minutes. Yes, I'm going to be wrecked for the next day or so. But you won't hear me whining tonight. After all, I got to sleep in late this morning, exercise side-by-side with friends at a gym I love, play Legos with my kids all afternoon, and grill burgers in the backyard for our Fourth of July dinner.

Daniel Crabtree did not.

Friday's Workout

Before you head out in search of Black Friday deals (they're everywhere: Seasons 1-3 of Mad Men on Blu-Ray and DVD are ten bucks each today!), let's work off the food coma. Here's a nice, ass-kicking workout that 7 of us did in the freezing gym this morning.

Metcon:

"Daniel"



For time:

• 50 pull-ups
• 400 meter run
• 21 barbell thrusters (95 pound barbell)
• 800 meter run
• 21 barbell thrusters (95 pound barbell)
• 400 meter run
• 50 pull-ups

Result: 23:12. It was 32 degrees, and my hands were frozen, but this was insanely fun. Feels good to move around a bit.