5 rounds for time of:
30 Hip Extensions

50 Ft Handstand walk
150 Ft Walking Lunge

So we did Helen the other day, a workout, as I mentioned I've done this workout many many times. Wednesday my time was 10:04, which happens to be my slowest Helen time since 2008. And, given that my best time is under 8 minutes it's pretty far off any type of PR.

There are a few reasons I mention this today:

1- The world is still spinning. Sure, I'm disappointed with the output I was able to generate but I'm not going to let that ruin my perspective on my day or get in the way of having positive interactions and experiences out there.

2- It's a time to reflect on the why. Days like this don't just happen, there are reasons. If I'm honest with myself I could be making better food choices. I could also do a better job of making sure I'm getting enough sleep (something that is often overlooked but is essential to recovery). Maybe I could have pushed a bit harder too, maybe I just wasn't in the mental place to push as hard as I needed to Wednesday.

2a- I also took a look at the day as a whole and we saw far fewer PR's than we typically do on a benchmark day. Benchmarks are a way, not just to measure progress but also to assess the quality of our programming. As I look back over the last few weeks, we've done a number of interesting, fun, different workouts, but there's been a general lack when it comes to what I call "conditioning" workouts. That is, workouts where you're forced to stop because you can't catch your breath, rather than because you've hit muscular fatigue (lots of reps) or muscle failure (heavy weight). 

The takeaway here is this:

Days like this are going to happen, as with any endeavor the longer you do it the more incremental your progress will be. In the beginning PR's come often and BIG, and without a huge amount of effort. The longer you're in the game the smaller your PR's will be and the more you're going to have to be willing to work for them. I started CrossFit in 2007, that means my PR's are all hard fought and measured in seconds and fractions rather than in minutes and pounds. 

When the PR's come I'm happy and I know I've worked hard to earn it. When they don't I don't get discouraged, it just means it's time to either work harder or make some other adjustments moving forward.

All the while it's important to enjoy the journey!