#WODoftheWEEK "Blake" - Hero Workout
"How many workouts will Cam repost to the VoyEdge RX blog from CrossFit Southie?"
- Probably a lot.
Ok, guys....a little late here again with our usual #WODoftheWEEK's, but it's been pretty hectic coming back from the holiday break with work, a snowstorm and more to contend with, but here we are! Back to the grind with a whole new slew of weekly workouts from boxes we are currently at (mmhmm CrossFit Southie) or ones we have dropped into. Anyway, the point of these weekly blogs are to share some killer programming that completely smoked us, and to track the progress over the years as we continue to do some pretty intense workouts.
If you're a CrossFit athlete, you may recognize some of these, you may not. Either way, if you have a workout from your box, you'd like to submit, email it to us and tell us about it to: email@example.com and we'd be more than happy to get it on the blog.
If you are not a CrossFit athlete, that's ok, too! Check out some of these interesting mixes of functional fitness programming and feel free to incorporate some of these movements into your fitness routine as you see fit.
Let's get to it:
4 Rounds For Time
100 ft Overhead Walking Lunge (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
Blake smoked me this time around. I remember doing it a while ago (maybe two years) and couldn't do the handstand push-up portion, so had to scale. This time, I was able to hit it RX, but it took a lot out of me. At first glance, it may not look like a lot of work, but as you enter into that second round, it definitely becomes a gut check and makes you dig deep.
But, that's what I love most about hero WOD's. They do that to you. Make you think, make you sweat, and are just long enough to make you forget about how much time is left on the clock. 'Just go,' should be the mantra for these kinds of workouts, and regardless of where you are in your fitness journey, hit this workout with fervor, enthusiasm, and intensity.
Let us know what you think about this workout in the comments below, and read down for more about 'Blake.'
Hero WOD 'Blake'
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
The "Blake" Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, November 13, 2010 (101113).