Milestones and the One Rule

Warm-up ‘A’
400m Run
4 minute Ladder of
Wallball (@10lbs)
Squat
Push-up

I’ve been slowly getting into the mindset for the upcoming
Whole Life Challenge, so it has been prep and healthy eating so far (except the
two peanut butter cookies). I also sat down and worked on formally scripting
out BWODs to make sure there is no confusion anymore, here’s the work that
needs to be done… Go do it. Before we get to that, we had a visit today from
out old friend Klokov. Now don’t get him confused with the Squat Monster that
is Smalov, this is a complex series of good fun.

Klokov Complex
Deadlift
Squat Clean
Front Squat
Push Press
Split Jerk

We had a few minutes to go as heavy as we could and then it
was an 8 minute EMOM of the complex. I ended up working at 105lbs, not my max,
but I went for a heavier lift and had some discomfort. Looks like the saga
continues and it’s getting to the point where I think I need to get the Doctor
to have an MRI scheduled. I will get to it, but there are a bunch of other
things on the plate right now. The Squat was working, but today I had problems
getting the elbows through. Tavia was zeroed in to make sure I wasn’t throwing
the bar around so it looks like I have more homework. We finished Klokov and
then went into a 2 minute AMRAP of Clean & Jerk (I managed 10 at 105lbs).

WOD (20 minute CAP)
21 – 15 – 9 Reps of
OHS (@65lbs)
Kettlebell Swings (@70lbs)
*EMOM 4 Burpees

Holy. That’s all I have for this one. My shoulders are still
toasty from the last couple of days and Jillian was on me for depth, but I managed
to survive this one. The catch is that you only have about 30 seconds to work
on the movements when you get done the Burpees. Remember a couple weeks ago
when I said the 70lb Kettlebell was feeling light? I take it back. I got into
the home stretch and I was head-to-head with @kikimaga, but I just managed to
get her by a rep. one thing for sure, I wasn’t doing any more Burpees (or so I thought).
#530Crew finished strong, especially Jeff who went at this WOD at RX.

Cash-out
3x ME Strict Pull-ups
3x ME Knees to Elbows

Somehow between the end of the WOD and the Cash-out
@jonokim11 managed to set a record for most Burpees ever received in one
setting with 180. Gotta put your stuff away. I felt bad for him because I got
caught with a 100 Burpee Penalty so I did 20 for him with the hopes he gets
through the rest before he leaves tonight.

BWOD1
20 Burpees (one time)
3×20 GHD Back Extensions (@25lbs)
50 GHD Sit-ups
800m Run
Tavia Squat Complex (5,5,4,4,3,3,2,2,1,1)
Ankle Mobility (Band)
Ankle Mobility (Plate)
Hip Stretches

Now as we come to the end of a long winded post I want to
talk about the One Rule. It sounds weird, but I’ve been thinking about this
since my trip to @henryofpelham for the wine tour. When you drink a glass of
wine, it is the last time you will ever have something that tastes exactly like
it.  When that vintage is gone, it will
never be back. Sure, they will make more wine and it will taste like the one
you had, but it won’t be the same. Life is the same. We are each presented with
moments in our lives, chances for experiences or to make decisions and once
those moments are gone, so is the chance for that moment. Sure, similar
opportunities may present themselves, but the experiences will be different,
that first moment is gone. The One Rule is basically an outlook. We have One
chance at living this life, make the most of it.

Sappy Moment Over,

Beez