Hero WOD “ARNIE” 2016

“To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.” – Russell Berger, CrossFit Journal

Why do I do CrossFit? It is a question I get asked A LOT! Why suffer through the pain? And I guess my first response is WHY NOT. When I first drank the CrossFit kool-aid I realized I had discovered something bigger than myself. Everybody who has discovered CrossFit, I believe, has a life changing moment/effect. It can be physical, mental, emotional, psychological, but none the less it changes you in some form. For myself, I saw a new way of thinking, of viewing myself, and how I do things in life. Out with the old, in with the new. God gives us only one body and we decide what we do with that body. I choose to push the physical and mental boundaries of my body through CrossFit.

Hero WODs are some of the most grueling workouts, and they serve as a fitting memorial for CrossFitters who are killed in the line of duty. Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 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.

When I joined Monster CrossFit, the owner at the time knew Arnie Quinones and participated in the “Arnie” tribute WOD that is now sponsored by CrossFit 2nd Nature in Santa Clarita, CA. Each year, his friends and family at CrossFit 2nd Nature dedicate one Saturday in August to do the tribute WOD created for “Arnie”. All proceeds from the event go to his daughter. Last year was my first year that I had attempted to do the WOD at Rx, due to the persuasion of another female at our box who is now living out her dream as a firefighter in San Francisco. This year with so many different circumstances I just didn’t know if I could do it. Physically I knew I could but mentally is a whole other playing field. The dietetic internship has changed many things for me, including working every Saturday at San Fernando WIC (that will obviously be talked about in another blog post – which I know you can’t wait to read). CrossFit isn’t the main focus but it is and will always be there. Showing up to CrossFit 2nd Nature I anticipated that many women would be signed up for the Rx division after having 4 ladies compete last year. To my dismay, I was told I would be the only female doing Rx. Something I was not looking forward to – competing against myself. For the past few months, that is all I have been doing – competing against myself with endless tears that I can’t lift as much, I can’t move as fast, having numerous rest days in a week, and so much more. What’s one more day of it?!?!

Doing a Hero workout is more than a physical accomplishment – it requires a mental and emotional effect on the body. I decided for once to not compete against myself, but compete FOR myself.  I keep fighting against myself – instead of embracing the beauty of what the future holds for me. So much has changed these past few months, many downs but SOOO many ups. God has given me an opportunity to be a strong female through CrossFit and in the field of Nutrition/Dietetics.

I can’t think CrossFit 2nd Nature enough for the hospitality and support. Their gym is a great representation of the CrossFit community. And to my people, thank you for supporting my crazy dream of being my own version of a MUTHA FUCK’N MOTHER THERESA. Last but not least -Thank you Arnie for giving the ultimate sacrifice.


With a single 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







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