Hero Month

1
Aug

Hero Month

*Bring a Friend Day tomorrow*

“All it takes is all you got”

AMRAP in 29 min
7 HSPU
11 Burpee Box Jumps (24/20″)
10 Thrusters (115/85#)
400m Run

I had a post already typed up about Christopher Antonik. All about when he graduated, when he enrolled in the military, and what happened in Afghanistan. And then I deleted it.

Many of you know that Joanna and I have been participating in Goruck events. During a few of these events, we’ve been fortunate enough to meet a special Cadre – Dustin. And while we knew guys like him went through some messed up shit, we didn’t understand. We didn’t understand what it was like to come home and try to be normal again. We didn’t understand what it was like to have one of your best friends taken away in an instant. We didn’t understand the daily struggle.

Becoming friends with Dustin and listening to his stories has opened our eyes. At the Veterans Day Light in Boston last year, at the end of the event when he presented me with my patch, I told him “I get it now”. My view on veterans has been forever changed.

So this workout is for Dustin’s friend. Chris gave the ultimate sacrifice. When you’re doing this workout today, and you feel like quitting, just remember “All it takes is all you got”.

Keep this in mind when you’re sweating through any of the Hero WODs this month. The workouts may be tough, but you don’t HAVE to do them – you GET to.

CLICK HERE to read Christoper’s story.

Better yet, watch the video that Dustin sent us last night.

[vimeo=https://vimeo.com/227836354]

37 Responses

  1. Shane Hayes

    That’s a great video combined with your talk Jo. It really hits home how lucky we are to have men and women doing what they do so we can enjoy life everyday.

    It was my honour this morning to get to pay my respects to a fallen soldier in our CFM fashion.

    I hope everyone gets a chance to get in and do the same today!

    Wod ” All it takes is all you got ”
    7 hspu ( 7 left hand HR Pushups)
    11 burpee box jumps @ 24”
    10 LH DB thruster 40#
    400m run
    6 rds 10 reps!!

  2. WUx1 + Crossover Symmetry

    Wod ” All it takes is all you got ”
    AMRAP in 29 min
    7 hspu ( 1st round 7 HSPU, 2nd 5HRPU +2 Pike PU’s, remainder Pike PU’s)
    11 burpee box jumps @ 24”
    10 thrusters 115#
    400m run

    4 rounds + 3 reps

    Great video from Dustin and thank you Joanna for the talk on our Hero of the day Chris!

  3. All it takes is all you got

    AMRAP 29 min
    7 HRPU
    11 burpee box jumps 20″
    10 thrusters 55#
    400m run

    4 rounds + 1 burpee box jump

    Fantastic video, and thanks for the talk Jo

  4. Del

    Great video and great talk Jo!

    AMRAP in 29 min
    7 HSPU – Pike from 24″ box 7,7,7,4-3,3-2-2
    11 Burpee Box Jumps (24″)
    10 Thrusters (95#) – unbroken
    400m Run

    5 Rounds

    Good workout!
    Thanks Jo!

  5. WOD Rx:
    5 + 6 burpees box jumps

    HSPU 4-3 (last round ub)
    BBJ steady
    Thrusters 6-4

    Thanks Jo, really cool for you to create this tribute and get Dustin to send the video. I look forward to seeing the official Hero WOD Dustin has done too!

  6. Matt R

    WOD RX- 5 rounds+10 thrusters

    AMRAPx29mins
    7 HSPU
    11 Burpee Box Jumps
    10 Thrusters #115/85

    Great video, great workout, and great way to kick off Hero month. This is my first year taking part in hero month and I am beyond excited. Not because it makes me better at crossfit or that I want to sweat, but because I get to. And I can because someone somewhere can’t anymore. All I could think about during this workout was that it was bigger than me. How much it hurt, how much it sucked, was all just a fraction of what Chris had gone through.

    Thank you Joanna!

  7. Heather S

    With a son in the military, Hero Month is a dual-edged sword – wanting to support the memory of these heroes but also being reminded what is on the line every day for my oldest. It’s so important that we remember those that don’t come home AND those that do. The training, the sacrifice, the impact on the lives of these men and women and their friends and family is often neglected as we go about our daily lives. I am incredibly proud of my son and at the same time I’m always waiting for the news that he’s being deployed or there’s been a training accident or Canada has been called to action. Run hard today – he typically runs MANY km with a ruck; lift well today – his ruck is always heavier than today’s Rx weight; jump quickly today – taking cover rapidly could save a life. But most of all respect the men and women who put it on the line for us every day.

  8. Blake Reynolds

    Great video, great introduction by Kevin and great WOD.
    Hero WOD is a very special month indeed.

    AMRAP in 29 min
    — 7 HSPU (mostly 4/3)
    — 11 Burpee Box Jumps @ 24″ (step-down and step-up burpees)
    — 10 Thrusters @ 95# – (6/4)
    — 400m Run

    4 Rounds + 1 Thruster
    That was tough!

  9. Tara Betts

    Hero WOD month! It’s emotional and physically demanding. It gives us a chance to remember that we are free because of the enormous sacrifices of others and to give thanks and pay tribute to them through sweat and effort.
    Great video. I really like hearing about the heroes behind the Hero WODS, because it allows me to think about and focus on someone else and their sacrifices when the WOD gets miserable.

    “All it takes is all you’ve got”
    AMRAP 29 minutes

    7 HR push-ups
    11 burpee box step ups(18″)
    10 Thrusters @35#
    500m row
    Total: 3 rounds + 470m row

  10. Leanne Daigle

    7 hrpu
    11 burpee box jumps 20″
    10 thrusters 35#
    400m run

    5 rounds + 10 reps

    That was hard but it was an honour….I concur with the above comments 😔😔

  11. stephdh120

    All It Takes Is All You Got …29mins
    7 HR pushups
    11 Burpee over Box
    10 Thrusters (35#)
    400m Run
    Total: 3 Rounds 300m run

  12. Aubrey

    Thank you for giving us a glimpse of a real hero in Chris! The talk by Jo was impacting and made the WOD an all out effort by all…
    4 rounds plus 28 reps and 50 metres on the run…almost 5…Thanks coaches… 👊

  13. Jo

    All it takes is all you got
    4 + 1 thruster

    And I managed not to cry until I was done. Thank you all for listening to Chris’s story today and giving your all on the wod ❤️ I hope it helped you understand just a little bit. Next time you see someone in a uniform, Thank them. They do what they do so we don’t have to and for that the least they deserve is our respect and gratitude.

    1. Melanie M

      Thanks Jo for doing this for us.. This is another reason this gym is so amazing.. You guys teach us stuff! Not just functional fitness but to be better human beings! ❤❤

  14. Roxanne

    7 HR Push-ups
    11 Burpee box jumps (the gray wedding box, not sure how high it is?)
    10 Thrusters 45#
    400 metre run

    3 Rounds + 12 reps

    This was my first Hero WOD. It was incredibly hard, humbling, and an honour! Thank you.

  15. Ron

    Here is my first post in a long time. I have been back consistently now for a little over 3 months (coaching basketball through the winter). My game plan to start back was to scale, pace the WOD’s, lifting within my capacity, and slowly adding more intensity week to week. Fast forward to now and NO INJURIES. What I am trying to say is that even of you have been away from the gym, anybody can come back. Your fitness level may have dropped, but the CFM atmosphere has never changed. It is AWESOME.

    7 HSPU
    11 burpee box jumps #24
    10 thrusters #75
    400m run

    4rds 100m run

  16. Melanie M

    “All it takes is all you got”

    AMRAP in 29 min
    7 HSPU
    11 Burpee Box Jumps (20″)
    10 Thrusters (40#)
    400m Run
    I was out on the run at the end of the 5th round when my time run out..
    I have been struggling with my diet, longer work hours and less sleep, and it surely showed itself to me today! Zero energy muscle weakness and just plain tired!
    I pushed through today and thought of those who ‘signed their blank cheque’ . . I wondered if I would be strong enough and realized all I need to do is give it all I’ve got and start from there!
    I also watched the video finally, for those that have never met him, Cadre Dustin a pretty cool guy with a big heart an awesome sense of humour!

  17. Great write up and wonderful to get the video from Dustin.

    This was just what I needed. My cardio has been crap as of late and I look forward to Hero month to help increase my cardio as I have been focused on strength mostly since just before Spring Fling.

    Thanks for doing this Jo.

    “All it takes is all you’ve got”
    AMRAP 29 minutes

    7 HR push-ups
    11 burpee box step ups(20″)
    10 Thrusters @65#
    400m run

    Total: 3 rounds + 10 thrusters and had about 2 minutes at the run.

    Finished the run at 29:56

  18. Christie Neate

    Back Squats x5
    85-95-115-135

    AMRAP in 29 min
    7 HSPU *push ups
    11 Burpee Box Jumps (20″)
    10 Thrusters (55#)
    400m Run

    4 rounds, came in with 30 seconds on the clock and was so surprised I got the last run in, I blanked on dropping for more push ups lol … oops.

  19. Heidi

    7 HRPU
    11 Burpee BJ 30″
    10 Thrusters 65#
    400 m run
    4 rounds + 7 HRPU+11 BBJ+10 thrusters

    Thanks for the opportunity to reflect & honour. Pumped for Hero Month.

  20. Heather S

    7 pike push ups
    11 burpee box jumps
    10 thrusters @ 55
    400 m run

    4 rounds + 6 burpee box jumps.

    Emotional and impactful talk by Jo had me feeling weepy before we started. Tough, tough wod for so many reasons.

  21. Amanda

    I was all over the place with this wod.
    Started with 65# for the thrusters and dropped to 55# after the first round.
    3 rounds of HSPU, HR pushups for 4th

    Did 3 rounds + 150m run

  22. Remi F

    “All it takes is all you got”

    AMRAP in 29 min
    7 HSPU (1st round = 7 HSPU, remaining rounds = pike press on toes from box)
    11 Burpee Box Jumps 24″
    10 Thrusters (115/85#) @ 65#
    400m Run

    5 rounds + 1 BBJ

  23. Marcel

    “All it takes is all you got”

    AMRAP in 29 min
    7 HSPU – scaled HRPU
    11 Burpee Box Jumps (24/20″)
    10 Thrusters (115/85#) – scaled 85#
    400m Run

    4 rounds + 10 reps

  24. Hannah

    “All it takes is all you got”

    AMRAP in 29 min
    7 pike pushups
    11 Burpee Box Jumps (20″)
    10 Thrusters (65lb)
    400m Run

    3 rounds and left for the fourth run

  25. Matt D

    “All it takes is all you got”

    AMRAP in 29 min
    7 HSPU (Pike Push ups)
    11 Burpee Box Jumps (24″)
    10 Thrusters (65#)
    400m Run

    5 Rounds + Run

  26. Elba

    “All it takes is all you got”

    AMRAP in 29 min
    7 HSPU (HRPU)
    11 Burpee Box Jumps (20′)
    10 Thrusters (75lbs)
    400m Run

    4 rounds + 7 burpee box jump

Leave a Reply