Tuesday: 09:11:12

Take a moment today and reflect. Where were you 11 years ago, today? What was your life like? How has your life changed?

I was living in Colorado at the Olympic Training Center – I woke up kind of late for training and tried to sneak into practice…the campus was really quiet, but I just thought it was because everyone was already in their training sessions – except when I got to the gym no one was training. At first I thought, man…I wasn’t that late…but then they told me what was happening. Needless to say, no one trained.

Because the OTC is in Colorado Springs, which is not only a huge military town but also the home of NORAD (The North American Aerospace Defense Command), and home to an enormous nuclear bunker whose explanation is well above my pay grade…we got put on total lockdown. Because of the military population there, we had no idea if we were in ongoing danger, let alone what was going to be happening next. The military came on campus and made sure we were safe. One memory I’ll never forget is them getting every athlete together, which never happened there because of everyone different training and travel schedules, to explain everything that was going on and its possible effects. The look in these normally super confident athlete’s eyes was anything but super confident.

So in honor of the horrible tragedies on 9/11, 11 years ago, we’ve designed a Hero Workout for everyone today. It’s going to be long, it’s going to be rough, but WOD’s like these are more than the sum of their parts. When you’re in it, when you’re really in it, take some time to think about where you were and how your life has changed since these last 11 years.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Double Unders  Skill: Kipping Pull Up & Transitions A1) Muscle Up Transitions x5
Kipping Pull Up Progressions  Double Under Review A2) GHD sit-ups x 8 Reps
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders (or 63 single jumps)
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders

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