Special Not Required

Not everyday has to have something special. Not a big, momentous event that is talked about for years to come. Not some inspired connection that changes your outlook.

Too often we go through life wanting everything to be perfect, and exciting, and special. When in actuality, you have to find the special in your daily life. You have to embrace the "ok". You begin to realize that each day, hour, minute, and second is precious in it's own right. Each experience is special, not matter how mundane it may seem at the time, and typical it seems at the time. Savor the moment, for it is precious and will never come again.

The Weekend Work:

Saturday AM

My morning workout crew completed a Crossfit Benchmark "Girl" workout. This Saturday's was:

"Diane"
21 - 15 - 9 Reps for time of
#225 Deadlift
Handstand Push-ups

I am able to finish in 6:19. This was my first go around with Diane. I felt good on the set of 21 and through the 15 deadlifts. I began to struggle on the remainder of the HSPU, felt good again on the 9 deadlifts, and again struggled on HSPU. I need to add more of the HSPU into my programming. During the stretching afterwards I was able to connect on three straight bar muscle-ups without coming of the bar!

After this workout I was able to get out on the bike for some much needed time to enjoy the awesome weather we were having on Saturday! I will never complain about being hot in January, as the temps soared into the 60s. 



As Sunday rolled around, it was obvious that I was not going to get out on the bike due to the persistent rain. So I went back tot the box and completed a WOD from next weekends Crossfit Countdown Throwdown.

Sunday Work:
3 rounds for time
500 meter row
15 sit-ups
20 wall balls (with #20 medicine ball)

I was able to complete it in 9:19, but I was smoked. I definitely need to work on the rowing, I have really let that slack on the last couple of months. 

After this, I gave myself 10 minutes to work up to a 1 rep max on cleans. I was able to put up #215 with was a personal best for me! Still need lots of mobility and technique work to eliminate weaknesses. 

Just a typical day

via crossfit.ca

School started back today, so it was back to the 5:30 AM workouts for me and several of our teachers. Today we completed a "Hero" WOD from the Crossfit HQ Mainsite. This was one that was published on Monday, Decemebr 31st, 2012.

Below is the Hero WOD via Crossfit:

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

I have completed a few Hero WODs and they afford me the opportunity to pay a small tribute in my own way to the men and women who have lost their lives in service to our country. These workouts always pose a challenge either mental or physical (usually both) to push you beyond what you normal comfort zone may be. 

WOD:

Warm-up

400 meter Run

10 squat holds (5 sec)

10 push-ups

10 sit-ups

10 strict pull-ups

Burgener Warm-up

Band work on legs

then "Loredo"

Cool Down - yoga stretch

I was able to complete the work in 19:51 (my goal starting the work was subbing 20 minutes). It still holds that I hate running! I am not very fast, and these WODs always push me out of my comfort zone (which is a good thing).

The ride portion of the day:

The month of #Manuary is upon us, so the ride after school today was frosty with the temperature sitting around 31 for the ride. i was bundled up in the typical Mavic, Pearl, and windstopper and stayed warm for the 38 minutes it took to ride. 

I really enjoy being able to get out on the bike with Joe after school. it gives me a chance to unwind from the day. A lot of the time it feels like PD, as we end up discussion various things throughout the day from both of our schools.



I was able to refuel with some paleo BBQ chicken! (I'll post the recipe later if I get the chance).