The Hero, McGhee and why running can be cool…

OK! So, if it were not for the WLC  ( ), I would not have been on a run at the Conquistadora Park tonight at 8:30 pm in the freezing cold after working a 13 hour day. If I had not been at the Coquistadora Park at this time I may have never witnessed what I saw tonight. I was coming up on my mile mark and thinking about heading home and out of the corner of my eye I saw a dog that was not my dog. When I looked closer I realized it was a Coyote and it was about 15 feet away from me and about 5 feet away from Diesel. I was startled at first and started to call for Diesel having heard legend about how a lone Coyote will come out of the arroyo to lure an unsuspecting and curios dog back to the pack to be enjoyed for dinner. Diesel doesn’t listen very well, in fact she usually does the opposite of what I am asking her to do and this case was no different. She started to chase the Coyote across the park. Diesel is a little ball of muscle(if you can imagine) and she is pretty fast. So I am freaking out a little bit because they are covering some serious ground and the Coyote is completely engaging Diesel in this game of chase. I am yelling for Diesel more and more and she is completely ignoring me, having the time of her life chasing her new friend. The Coyote would lay down for little periods and then try to run up behind Diesel, who has no tail and hates having her butt sniffed, but Diesel is super quick to dodge and then become the chaser again. After a while, I stopped being nervous and started to enjoy this awe inspiring experience and tried to catch it on film (too dark). The Coyote did not like the flash of my phone and would start to saunter away, even going so far as across the street and then would return to play some more with Lil D. They played for about 20 minutes and they would have played for longer but I was so cold, having worked up a sweat and then standing idle in awe of what I was watching. We eventually had to jog home… My friends in Brooklyn would never believe this!!! And so, the moral of my tale is that running can be pretty interesting!!!! Heather

The Athletes Diesel and Hank Playing ball!!!

You know it is going to be a bit of a challenge when it is a named workout and even more when it is a HERO. The HERO workouts are named for fallen soldiers that had an affinity for CrossFit. We do these workouts to honor their memories and their families. this one is:


30 minute AMRAP:

  • 275 pound Deadlift, 5 reps

  • 13 Push-ups

  • 9 Box jumps, 24 inch box

Ryan McGhee
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Mobility WOD