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

Thursday - March 17th, 2011


Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 20, 2009 during the Station Fire.  His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.   He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

First posted 29 May 2010





For time: With a 2 pood kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 swings
21 Overhead squats, Right arm
50 swings
21 Turkish get-ups, Left Arm

Time: 84 minutes 17 seconds


Longest CrossFit workout to date.  My TGU PR prior to today was 1.5 pood.  My first TGU during the workout was a PR.  I wasn't in to much of a hurry on the last set of TGUs in fear that the KB would crush my face coming down.  Just a proud day for me to say I've done this Hero WOD as prescribed.  It was worth the almost 85 minutes.
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