Hey athletes! Coach Marshall here, and I wanted to give everyone some perspective around tomorrow’s workout, Chad!

Chad is a hero workout which consists of 1000 box step-ups to a 20in box, for time.

What to expect…

You can expect this workout to be mentally and physically taxing as we test your stamina, local muscular endurance, and of course your midline stability. Chad is a low-moderate intensity test of will at high volumes. Can you focus and accomplish the task at hand?

How to approach…

First and foremost, please remember we are not superheroes, no matter how often we play one on TV… What I mean by this is the workout is not 1000 step-ups at all costs. We will have a 50-minute soft time cap which translates to as many reps of Chad as possible in 50min. There are several reasons for this cap:

1 1000 reps is a lot for anyone, and you may physically need to scale the load based on what your body is telling you and how you are feeling. This time cap may be impetus for you to scale down to a lower number or goal. (I.e. 900, 750…)

2 Over use is a real thing, not a phony bologna excuse coaches use for you to stop. Just because you CAN do step-ups for 90minutes, doesn’t mean you should. Listen to your body, and have a plan. This doesn’t just mean for the day, but instead, consider what you’ve been through during the first half of the week, and your needs for the end of the week.

3 Let’s just be honest, class is 1hr long, and we need a way to manage the day.

The goal for our athletes is to complete the workout working 45-50 minutes, given the appropriate reps/scales have been chosen. Some may finish the work in this time, while others may still have work left to do. If you feel safe and comfortable with your choice to continue to 1000, and if there is time and gym is available you may do so. But PLEASE NOTE: specific class times may not allow for members to continue beyond the hour (specifically 7,9 and 6:30) as the gym typically closes after class. So plan ahead and pick a different class if needed. EXTRA IMPORTANT NOTE: 6:30 pm will be cut off at 7:30 with no exceptions, we have a seminar that will start at 7:30 and athletes will not be able to continue working.

What will the flow look like?

1 Quick debrief

2 Warm-up

3 3…2…1… GO

Those who are still stepping at the end of class will be joined by the next class when they finish their warm-up.

So, I was thinking about doing this weighted…

Weights should only be added if/when;

1 you’re intending to successfully complete all 1000 reps at the Rx height

2 You’re confident form will not be sacrificed during the step ups

3 The time to complete your 1000 will not go beyond the 50min cap in excess

Recovery…

Following the WOD, cooling down/shaking out is definitely recommended either after the WOD, later in the day, or both! This may mean an easy walk/jog/bike for 5-15 minutes, gentle stretching… the simple types of movements intended to flush your body without creating new damage… heavy/rough foam rolling may not be the greatest, but is helpful for soft tissue muscle release (perhaps Friday).

Get after it!

Background: Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

On December 14, 2018, CrossFit Games Director, Dave Castro @thedavecastro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”