CrossFit provides a method for a personal journey to constantly improve oneself physically, mentally, and spiritually. The intensity of the workouts often makes you question your physical and mental capacity. I heard Greg Amundson say that "The biggest improvement that CrossFit athletes experience is between the ears." The mind can allow us to achieve greatness or cause us to fail. There are only two ways to fail...quit or die.


Since starting CrossFit I have always had a deep appreciation for the Hero WODs. I grew up on various Military Bases as my Father served in the USMC as a helicopter pilot. I remember when we got the news of a helicopter crash involving his squadron while lifting off from a carrier off the coast of Okinowa. He lost good friends, most of which had their families living in Hawaii while they were deployed. I remember seeing these families pack up and move back to the mainland. I often wonder what happened to the children.


I was introduced to CrossFit by a fellow Police Officer back in 2005. "Fight gone bad" on my first day? Really Rochet? Well, I was hooked. "Murphy" came to be my favorite workout. I remember the days when every six months or so we would see a new Hero WOD. Now, I think it's almost three a month. I went to "Randy" Simmons funeral. (Hero Workout #10). I was a new SWAT officer myself at the time and was taken back at how he died. More so, I was incredibly moved by what type of man he was outside of law enforcement. He left two children behind that loved and admired their father. He led a group of inner city youth from his Church who were left without a great mentor.


My personal desire to become a better husband, father, and find some inner peace pushed me to find a way to appreciate life and honor those who gave the ultimate sacrifice and to those left behind. Since opening my own CrossFit affiliate with my wife in 2009, I have missed completing many of the new Hero WODS. The Challenge I came up with for myself was to complete all the Hero WODs, as prescribed, in the order they were posted. To add to the challenge, I decided I would do one Hero WOD a day, six days a week, resting on Sundays. When I started the challenge there were 50 Hero WODS.

20110323

Monday - March 21st, 2011


Captain Ronald G. Luc, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire IED.

He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

First posted 5 Jul 2010





Day 31 of the Hero WOD Challenge

"Luce"

Wearing a 20 pound vest, three rounds for time of:

Run 1 K
10 Muscle-ups
100 Squats

Time: 28 minutes 45 seconds


This is the beginning of week 6.  Had a great weekend with lots of family.  My Father-in-law turned 60 and we had a big birthday for him.  All of his 12 children were in town with a majority of the grand kids. Played basketball both Friday night and Saturday early afternoon.  Felt a little fatigued but still moved real well on the court.   I'm not much of a basketball player but I could run the entire time.  Also, blessed my new little girl in church on Sunday.  Most of the family was there as well.  It's moments like these that make me appreciate men like CPT Luce that much more.
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