The Crossfit Geek

Sore - Nutts

So yesterday we did the Hero WOD Nutts, and it’s as follows:

10 handstand pushups

15 250lb deadlifts

25 30 inch box jumps

50 pullups

100 20lb wall balls

200 double unders

400m run with a 45lb plate

Needless to say I’m sore, especially from the deadlifts. However, I was really happy that I was able to do those deadlifts, as they are just over 100lbs over my body weight! I look back at last year when I first started and am super happy with my progress. All about keeping things in perspective I suppose. Anyways, I’ve been wanting to do this Hero WOD for a while, so I’m glad I did. It might suck going through it, but you realize why this WOD was created, and it’s suddenly not so bad. This WOD was created by Crossfit HQ in memory of Lt. Andrew Nuttal who was killed on duty by an IED while serving with the Canadian Armed Forces in Afghanistan. Rest in Peace.

Benchmark month

So, at our gym, we have deemed August as a sort of benchmark month, where every day we will be doing a benchmark WOD. At first, I have to admit, I thought it was silly, but after doing a few of “the girls,” I am having a blast. I’ve never really had the chance to do these benchmark WODs, so the fact that I am doing them now will allow me to establish my times for each and then go back in a few months and compare! Instead of just doing a few, I can see how I am doing for all of them.

So far:

Angie

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

Griff

• Run 800m
• Run 400m backwards
• Repeat

Elizabeth

• 21-15-9 of
• 135lb squat clean
• Ring dips

Elizabeth was tough, since those cleans are only 10lbs over body weight, but even still, it was great, and I’m pretty happy with my performance so far. The others were good too!

Do you like the benchmark WODs? If so, what are your favourites?