CrossFit Hero: CHAD, the WOD that goes beyond physical exertion

CHAD is not just another WOD. It is a tribute. A physical and emotional tribute to Chad Wilkinson, a Navy SEAL operator who died by suicide in 2018 after struggling with the effects of TBI (traumatic brain injury) and post-traumatic stress disorder.

This training seeks to raising awareness about veterans' mental health and raise funds for suicide prevention.

It is the Hero wod was pushed by Dave Castro and quickly became popular in the CrossFit scene.

What does the WOD CHAD consist of?

1000 box step ups for time*

box 50 cm high (20″)
ballast:
👨🏻45 lb / 20 kg
🧑🏻35 lb / 16 kg

*It is not mandatory to alternate legs.

For ballast you can use a vest or a backpack typical CrossFit, or whatever is accessible to you.

Adaptations

The wod is designed to be finished in about 60 minutes of time cap, so it is necessary to adapt it to your fitness level.

• Same number of repetitions with adaptations at altitude.
• Adaptations in the ballast weight.
• Reduction of repetitions to 3/4 or 1/2 as needed.

This is no ordinary training. It is repetitive, long and mentally demanding. Scale it according to your level, this is a proposal:

And above all, remember that it doesn't matter "how much" you have to adapt it. Again, this is about community across borders, languages and generations. We are a strong community, and this WOD is just one more demonstration of what we are all capable of doing together.

Tips for Chad: 1,000 step-ups with weights

It is technically, an easy wod, there will be fatigue, but no high heart rate, no extreme fatigue.

• Wear shoes with good stable soles
• Alternate legs every 5 to 10 repetitions to avoid unilateral overloads.
• Choose a stable drawer (do not use a soft one).
• If you use a backpack, tighten the straps securely.
• Keep a bottle of water nearby

Personal tipChoose a number of repetitions and do constant sets. For example: 50 repetitions, break to write them down 30 seconds maximumI continue with 50 more repetitions. Total 20 rounds. It is not a WOD to think about, only to execute the plan. If you leave it to chance and only go by your feelings, you will inevitably take more breaks than you need.

Post Chad

• Stretches calves, quads and flexors.
• Use foam roller or massage.
• Apply cold if you feel swelling.
• Hydrate and replenish mineral salts.

It is a WOD that leaves its mark if you make it complete. Listen to your body.

My experience with CHAD

In my experience the the muscle part that suffered the most were the calf muscles. The effort of climbing up to the box was fine, it seems that the fact of tiptoeing back to the ground 1000 times, not so much.

I noticed small bruises in the calves, which could indicate fibrillar micro-tears. The heroes are to commemorate the effort of the military, and of course with this WOD I kept that effort very much in mind for a week with my calves.

I also had some discomfort in the hip flexors but it doesn't compare to the pain on the calves.

When is the WOD CHAD done?

It is officially held in Veterans Day (November 11) in the United States, although many gyms schedule it at other times of the year as a special WOD or charity event.

What muscles does CHAD work?

• Buttocks
• Quadriceps
• Hamstrings
• Cufflinks
• Core (if you use weight)

In addition to the physical component, the biggest challenge is mentalConcentration, patience and perseverance for more than an hour.

Why do this WOD?

Because it's not just about fitness. When doing CHAD:

• You pay tribute to those who have served
• Helping to raise the visibility of mental health in military environments
• You contribute to a real cause if you participate in charitable events

In the words of Sara Wilkinson:

"This WOD is not just for Chad. It's for everyone who struggles with the invisible."

Who was Chad Wilkinson?

Chad served for more than 20 years in U.S. Navy special operations, with multiple deployments and extreme training. In 2018, 43 years old and still active, took his own life in Virginia Beach.

His wife, Sara Wilkinson -level 4 CrossFit trainer and owner of CrossFit Odyssey- The creation of this Hero WOD together with GORUCK and The Step Up Foundationwith the objective of making visible the mental health crisis in the military and veterans.

Dave Castrowho served alongside Chad, publicly supported the initiative from its inception. The announcement of the WOD reached the CrossFit community in 2020.

When does the CrossFit WOD Chad arise?

Chad was first published on December 15, 2018 and it was done by the director of the Games back then, Dave Castro.

On his Instagram account he explained:

"A few weeks ago we lost an American hero. A friend of mine with whom I worked when I was in the navy.At his funeral, his wife told me that Chad used to make 100 step ups for time loaded with a 20kg backpack and using a 50 cm boxas training for the ascent to the Mount Aconcagua in Argentina. This mountain is considered the highest in South America.

Tonight I did this training with James Hobart, Adrian Bozman and Jimi Letchford. We did it in celebration of his life and in honor of his memory. If you're thinking about doing something this weekend, I encourage you to keep Chad in mind to do it."

Why 1,000 step-ups?

Chad trained by climbing up and down steps with a heavy backpack. He often did this in preparation for climbing Aconcagua, one of the most demanding mountains in the Americas. The number 1,000 symbolizes that extreme, sustained, repetitive effort... like the internal battle that many fight in silence.

Chad is one of the most popular heroes

As Dave Castro himself explained in a statement made after the publication, he himself did not expect his claim to have such an impact. He saw how the week after sharing Chad's story, hundreds of people were doing the training in his honor.

Castro stated that he had sadly lost more friends with whom he shared his profession, but that the nature of the death was suicide made it harder to overcome.

Castro himself commented that after so many years of service these people in this profession have seen and done things that most people do not have to do. And that is a burden that these people carry with them and that the rest of us cannot understand.

One reason why many people were probably encouraged to do this WOD is because of the simplicity of the same. It does not mean that it is not hardall heroes are extremely tough physically and mentally.

Chad is accessible because it does not require great skills, neither gymnastics nor weightlifting... all you need is a box, a weight and the focus on the WOD alone. And that surely was a determining factor in turning this hero into a WOD that so many crossfitters have done.

Frequently Asked Questions

Final reflection

The WOD CHAD is neither fast nor fun. But it is significant. It is one of those trainings that go beyond the physical.

If you decide to do so, don't focus on time. Do it with purpose. Every repetition counts. Every step honors a life. And every effort can make a difference.