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OFGREENGABLES's Photo OFGREENGABLES Posts: 513
6/10/13 2:25 P

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today's WOD was a hero. Thanks for the explanation.

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5/31/13 3:04 A

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I guess it wasn't an article so much as a box's explanation of the HERO WOD, this is what I use to explain them to my athletes as well. I think it explains it pretty well. You are correct that most of the Crossfit world shares my view, these WODs were made to honor Heroes afterall. But boxes are allowed to do what they want, Crossfit is not a franchise, we fight hard to make sure it stays that way, we (Crossfit) do things our own way so if your box does HERO WODs differently then so be it. But I will continue guiding my athletes and this group the way I have been as that is the way I was taught and the way I feel works.

crossfitsyndicate.com/2013/04/17/cro
ss
fit-hero-wod/


Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24): 10/01/12

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 28.8 
 
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SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,158
5/30/13 6:41 P

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Oh! And I'd still be interested in the article if you ever come across it..

Thanks!

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Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

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BLC 25 Starting weight 215
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SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,158
5/30/13 6:40 P

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Oh! No worries at all! I didn't take it as a personal attack at all. I thought you shared an opinion on this discussion board that was very interesting but different from what I'm familiar with. Then, I shared my viewpoint - that I freely confess I hold because it's what I'm familiar with from the box that I go to. It actually led to some very interesting conversations in real life at my Box last night as I shared with a few of them your perspective. Some of the "older" (not in age but in CrossFit experience) folks said there were a lot of boxes that held your viewpoint, etc. and that led to a whole 'nother conversation about many different CrossFit topics that are "controversial". Who knew??!!

I'm absolutely a newbie to the CrossFit world and appreciate the opportunities to experience different viewpoints. So, thanks for having the interchange with me and rest assured I did not perceive this as an attack on me at all. Had I interpreted it that way, I would have most likely ignored it.. as I don't tend to get sucked into drama.

Unbroken
Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

sites.google.com/site/sassyshamrocks
heriffs/


BLC 25 Starting weight 215
BLC 25 Goal weight 190lbs!


RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (49,078)
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5/30/13 3:49 P

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This thread was meant to show the importance of HERO WODs in the Crossfit world, a world I have been a part of for years, and train in. It was also meant to show other options besides modifying HERO WODs beyond recognition, like doing another HERO WOD with less reps or easier movements.





Edited by: RISENPHOENIX at: 5/31/2013 (02:55)
Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24): 10/01/12

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 28.8 
 
0
26
52
78
104
SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,158
5/29/13 11:42 P

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I appreciate your point of view. I just disagree with it. My 400m run definitely took me beyond my comfort zone.. and I intentionally did it as a homage to Murph.

Thankfully, people like Murph gave their lives to protect our freedom to express our opinions and respectfully disagree. Love that! And really do appreciate your point of view and would really like to read the article when you find it.

Thanks.
Annie



Unbroken
Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

sites.google.com/site/sassyshamrocks
heriffs/


BLC 25 Starting weight 215
BLC 25 Goal weight 190lbs!


RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (49,078)
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5/29/13 10:24 P

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Scaling the movement is fine, which I mentioned, the issue is when people start changing the WOD completely. Push ups on your knees and banded pull ups are appropriate scales, they are allowed on any WOD for women so of course they would be allowed on a HERO WOD, what I do not believe is OK- is to cut out entire movements or cut out hundreds of reps, if the WOD is too much for you, you should do a different one. There is a fantastic article, which I will have to find, explaining HERO WODs, it explains how they are meant to take you beyond your comfort zone, they are different than your normal training and they are not about time, they are about finishing. If you can't finish Murph, DO NOT DO MURPH! Do Jack or Roy or a WOD with less reps.

Modifying HERO WODs makes them nothing more than a run of a mill WOD, I can name you dozens of WODs that are harder than the scaled version, but I can name you no harder WOD than Murph.

Edited by: RISENPHOENIX at: 5/29/2013 (23:03)
Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24): 10/01/12

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 28.8 
 
0
26
52
78
104
SKINNYINMYHEAD's Photo SKINNYINMYHEAD Posts: 2,158
5/29/13 8:38 A

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That's an interesting viewpoint. My box scales HERO workouts but I believe we also honor the fallen Hero's memory and we are expected to push out of our personal comfort zone and sacrifice.

For me, there was a great sense of community in experiencing "Murph" from many different levels of experience, ability and fitness.. whether the scaling was for banded pullups, without a weighted vest or pushups from your knees.. everyone was doing it together and that was special.

I respect your viewpoint but will continue to scale HERO workouts. The movements may be scaled but the "heart" behind the movements is not.

Annie

Unbroken
Annie
(Oklahoma)

**There will be a day when I can no longer do this. Today is not that day.
**The only person who can beat me is me...and I'm pretty sure I can take her.

sites.google.com/site/sassyshamrocks
heriffs/


BLC 25 Starting weight 215
BLC 25 Goal weight 190lbs!


RISENPHOENIX's Photo RISENPHOENIX SparkPoints: (49,078)
Fitness Minutes: (63,419)
Posts: 1,183
5/27/13 5:39 P

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In Crossfit boxes across the Country we are honoring the fallen men and women who have served in the Military, many WODs known as HERO WODs have been named for them. Usually on Memorial Day Murph named for Lt. Michael Murphy is a favorite, it is one of the most brutal WODs you will ever come across, but there are also many others you can do to honor those who have died for our freedom.

I have sadly never been able to do Murph as last year I had knee surgery and I am unable to complete the 2 miles of running involved in the WOD. I believe in scaling, that there is no shame in modifying WODs on any day, but when it comes to HERO WODs I expect them to be done as close to RX as possible, now if you need bands for pull ups or something that is fine, but other than that, it's a HERO WOD, it is meant to take you out of your comfort zone, it represents a serviceman or woman who gave the ultimate sacrifice.

So today, if you want to honor the fallen, but the WOD your box has planned is not something you can do yet, please check the link I have provided for another option. The athletes I am training will be doing "Jack" and "Roy."

www.crossfitsteelecreek.com/about/th
e-
workouts/the-hero-workouts/


Edited by: RISENPHOENIX at: 5/27/2013 (17:40)
Leader- CrossFit Women

GOALS:

Original Starting Weight 303.2: 06/08/11

Post Surgery Starting Weight 279.2 (-24): 10/01/12

Pre-Surgery Weight 233 (-70.2):

Driver's License Weight 220 (-83.2):

"One-derland" Weight 199 (-104.2):


5K 42.01 (08/13/11)
10K 1:26:47 (09/11/11)
Half 3:08:53 (11/27/11)
Full


 Pounds lost: 28.8 
 
0
26
52
78
104
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