WOD Spotlight: 130129
Yes, I know this WOD Spotlight is a little late. It's one I've been thinking about for a while, though, and I think it bears a bit of discussion.
Badger is a hero WOD. The tradition of the hero WOD in CrossFit is pretty cool; it's the CrossFit community's way of honoring people who have given their lives in the line of duty -- hero WODs are conceived in remembrance of real-life heros, generally military members and first responders who represent the tenets of hard work, service to others, and giving their all.
That said, hero WODs are characterized by how grueling they are. Often hero WODs include difficult movements, heavy loads, long distances, and/or high reps. [A list of hero WODs is available on the CrossFit mainsite; scroll down past the "girls".] The hero WOD is supposed to be a tribute; such tributes are not taken lightly. One of the most famous hero WODs is Murph, named for Lt. Michael P. Murphy who was awarded the Medal of Honor, Silver Star, and Purple Heart for his service in Afghanistan. 'Murph' is generally the Memorial Day WOD for many CrossFit gyms: 1 mile run, 100 pull ups, 200 push ups, 300 squats, then another 1 mile run for time. Murph can take over 30 minutes for top-condition crossfitters; it can take over an hour for others.
Therefore, if a hero WOD comes up on the whiteboard during a regular WOD day (i.e., not a holiday, weekend, or special event), often the coach will place a time-cap on the WOD to make certain the session does not run too long. In addition, the time cap is meant to create further incentive for the athletes to work especially hard.
The "Badger" hero WOD is in honor of Navy Chief Petty Officer Mark Carter of Virginia Beach, VA, who was killed in Iraq in 2007. The 3-round triplet of 30 squat cleans (Rx @ 95#), 30 pull-ups, and 800 M run is a full-body punisher; after the first 800 M run, the relatively "light" squat clean becomes extraordinarily heavy. The sets of pull ups do plenty to fatigue the grip, making the clean even more difficult.