Chad

Recently I was at a football game, sitting in the 2nd to last row of the stadium…waaaaay up the top.  For 2 hours I watched people, of varying ages, struggle to get up to their seats.  

Poor cardio contributed, but it was a lack of leg strength that was evident.

When do you lose the strength to walk up/down stairs?  It seemed to happen far too soon, based on my data at this Patriots game.  What’s next to go?  The ability to squat (sit to the toilet), walk, carry things?  

Do people see that they’re losing their independence?  Do they think it’s unavoidable/normal? It’s not.  

In the CrossFit community we often do “hero workouts”, a particularly challenging workout named after, and done in honor of, someone heroic who has passed away.  

On Veteran’s Day we do “Chad” in honor of Navy Seal Chad Wilkinson, who took his life in 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, along with all of the other veterans who we have lost this way, and to raise awareness for suicide prevention. Read more and donate here if you’re interested: https://chad1000x.com.  

The “Chad” workout is simple (not easy).  Do 1000 (weighted, 20 inch) step-ups.  It doesn’t take any skill. Just mental and physical fortitude. It gives you plenty of time to think about, or pray for, anyone suffering. 

It also gives you a direct measurement of your independence and quality of life.  

If I know that last year I did 1000 step-ups to a 20 inch box wearing a #14 weight vest in 50:35, and this year it takes me longer, or if I can’t step up as high, or can’t wear a #14 vest, then I know I am declining. If I know, then I can do something about it before it’s too late.  Repeating workouts, like Chad, give us the accountability we need to become our best.  

I invite you to join in and do your own version of Chad.  

If you are new to working out I recommend you start smaller this year and work up to a full Chad.  Maybe you only step up 12 inches, or 7 inches (your stairs).  Maybe you split the work with a partner and each of you do 500.  Maybe you just do 250 on your own. Maybe you do a “Chad challenge” to start…50 step-ups every day for 20 days. Whatever you do….time it, and write down all of the details so you can measure accurately.  

The Chad1000x website even has a complete training program you can follow before you attempt it, or after, to get ready for next year.  Of course, you can do Chad anytime…not just on Veteran’s Day.  I like to do Chad when I am going through a tough time.  It somehow pushes me through. 

Guidelines: 

 - Please do not attempt Chad if you are medically unable.  Do not attempt if you have balance issues.  

 - Please start smaller than you think you need to.  Maybe start with 100 and see how you feel a couple days after.  Work up to bigger numbers slowly and consistently.

 - You must stand up tall on the top of the box (squeeze your butt). Don’t stay hinged over.

 - Don’t put your hands on your legs to help stand up.  

 - Pick a height that you can stand all the way up using one leg.  Even if that height is only a few inches.  One leg should be getting you to a standing position then the other foot follows.  If you have both feet on the box and both of your knees are bent, it is too high for now.  Choose a lower object and build single leg strength.  

Tips: 

 - Do 25 step-ups on each side of the box.  It helps to keep count.  Once you get to the last side you’ll have completed 100.  10 rounds of 100 sounds a lot better than 1000.  Plus it changes your scenery a little, and helps you keep count.  

 - Keep track of each 100 reps with a whiteboard, pen and paper tally or poker chips.  Stopping every 25 or 50 to keep count really slows you down.  

 - Alternate legs every time by stepping UP, UP, DOWN, TAP the last foot to the ground then bring it right back UP.  

 - If you need to rest, stand tall on top of the box (as opposed to the ground).  You’re less likely to rest long up there.  Do not sit on the box.  You’ll never get up!  :)  Now, if you are a beginner, take as much time as you need and sit on the box if you need to. 

- It is a lot more fun doing this with other people who are doing it.  Call or email your local CrossFit gym and ask to join them.   If you are local to me, please join me!  

If you have any questions at all, please reach out to me.  This is one of my favorite workouts, and I’d love to help you.  

Fight to stay strong,

Coach Amy 

fsuamy@gmail.com

617-818-1029

Dedicated to my Uncle Michael Holder.