CrossFit for Hope

I was feeling pretty rough as I got out of bed this morning, due to last night’s epic workout. I loosed up after I started moving around the house though. I didn’t do the push-ups for the Armstrong Pull-up Program first thing in the morning because I wanted to save everything I had for the WOD. Went in to the 10am class instead of 11 because it’s supposed to get really hot and humid today.

If you want to donate (everything goes to St. Jude Children’s Hospital), head over to my sponsorship page. Every extra $ helps out the kids and furthers cancer research.


  • 1m Deep Squat Hold
  • 1m PVC Deadlift
  • 1m Deep Squat Hold
  • 1m PVC Clean
  • 1m Deep Squat Hold
  • 1m PVC Shoulder Pass-thrus
  • 1m Deep Squat Hold
  • 1m PVC Snatch

This was a nice warm-up to loosen up for the movements and I’m glad it wasn’t a high cardio one, which saved energy for the actual WOD.


3 rounds

  • Burpees
  • Power snatch (75#)
  • Box jump (24″) *Rebounding off the top is allowed
  • Thruster (75#)
  • Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

WOW! This is the toughest WOD I’ve ever done and I didn’t hold anything back. My goal was to get 150 reps, which I had before the 2nd round was over! I managed a total of 235 reps with rounds of 82, 74, and 78, doing everything Rx. Pace and consistency were a key in this WOD. If you started out too fast, you’d wipe yourself out for the movements late in your round or even worse for the 2nd and 3rd rounds. I couldn’t be happier with my performance. During the next class Casey, the stud of Survival Fitness, got 255 reps, so I’m even happier with my rep total. Another Casey, who I paired up with, started out way too fast, but held in there for 211 reps. As far as I know, no other guys did it Rx. I don’t know if any of the women did it Rx, but I would assume Michelle did for 176 reps.

Here I am at the end of the snatch station in round 3.

Since we paired up and did 2 heats, after I was done I counted for my partner, Casey (CA). During the 3rd round my hands started to tingle and it progressively spread up my arms and eventually through most of my body down into my feet. As soon as their heat was over, I refilled my water bottle and started slamming water. I didn’t think I could be too dehydrated at this point, but after watching someone go into shock on Deadliest Catch from dehydration I didn’t want to take any chances. I was getting a little dizzy, so I sat down for a while. I’m glad there was another class right after, because it would not have been smart for me to go home, where I’d be alone if something happened to me. I think I was feeling the effects of pushing my body beyond its limits, which hasn’t happened in a long time. As I rested, I recovered and was able to help clean up the equipment when the 2nd class finished. I was fine to go home on my own at that point. A little scary though, to be honest.

I think I’m going to skip the push-ups for the Armstrong program today, but will try to get the pull-ups done tonight.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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