Thrusters

Hands down. No matter what. thrusters bring on the tears. This is proof that crossFit isn't only awesome fitness, but it sends shockwaves throughout your body - physically and emotionally. We accomplish movements that utilize multiple muscles which need to be administered with proper technique - which is where your brain comes in. You start with the bar high on your chest, elbows up just a little, squat to the ball, and stand to push the bar overhead. With the thruster, I often feel overwhelmed with heels down, knees out, core tight, lumbar curve, big chest, hard push. We did a thruster ladder today, 1 thruster the first minute, 2 thrusters the second minute, etc. Shaun asked me how I liked it and I replied with this: "I hated it. But. It's necessary." I was on round 9 with 65#, and was 1 short of round 10. It's important to face your weaknesses in order to turn them into strengths. Even if you have to cry when you're done.

4/12-4/16

4/14
snatch balance 1-1-1-1-1 = 65-75-85-95-100Fail

4 rounds: 9 knee-elbows, 12 sumo-deadlift high pull (65#), 15 pushups, 25 double under jump rope = 15:42or something

4/13
21-15-9 deadlifts/pullups with ohwl in between.
deadlifts (115#), 20 overhead walking lunge (25#), pullups, 20 overhead walking lunge = 16:58

4/12
benchpress 75# 2x for 10 reps

50 burpee box jumps (20inches) = 5:38

4/5-4/9

4/9
Bear Complex: deadlift - hang power clean - frontsquat and pushpress/thruster - backsquat - pushpress = 1 repetition. Complete 7 reps for 5 rounds, increment weight. during all 7 reps, the bar can only rest on your body and not the floor.

= 30-40-50-60-70fail (bar dropped to ground on the last round multiple times)

4/8
Amrap 20 minutes: 5 power clean & Shoulder Press 50#, bear crawl/crab walk, 25 double unders jump rope = 4 rounds + pc/sp + 3/4 crawl/walk

4/7
2reps/10rounds: 135# deadlift
AMRAP 10 minutes: 10 burpees, 10 pullups = 6 rounds

4/5
Tabata: squat - 15, pushup - 5, situp - 14

3/28-4/3

4/1
1pullup 1minute, 2 pullups 2 minutes = 10 full minutes
2 reps x 10 rounds, 95# thrusters

3/31
amrap
5 titan tire flips, 10-14lb ball slam = 9 rounds + 4 flips

3/30
3 rounds: 20-20inch box jumps, 20 chest-bar pullups, 20-10lb wallball = 10:37

3/29
5 rounds: 10 blueband dips, 20 - 25"# clean and press, 30 - 20# goblet squats = 20:32

3/28
AMRAP 10 minutes: 10 box jumps, 10 50# power snatch, 10 squats = 3 rounds + 10 BJ + 4 s

fri/sat

Sleep7-8 hours each night

Food: eggs. Bacon. Brussels sprout. Steak spinach salad w/ pickles. La rosas chicken philly calzone with dunkin doughnuts.
Saturday: the calzone tore me up. I ate no breakfast, only coffee.

Gym: neither day. Wow, though.I can really feel the flute ham situps!

New Day

Sleep: 8 hours

food: cookies, doughnuts, velveeta shells and cheese, cookies, doughnuts, fruit snacks, saved old valentines chocolate, gold star chili burrito,chocolate brownie ice cream and frozen saved mini cupcakes from st. patrick's day.

Gym: hell yeah. if i put my body through this food torture today, i was going to HAVE to suck it up; 20 minutes amrap: 5 - 75# clean and jerk, 10 kipping pullups, 15 glute ham situps. accomplished 6 rounds + 5 C & J + 4 pullups.

Reflection: i made my food count today. i also made my food almost throw up, especially after working out. I'm feeling a feeling I havn't felt in 45 days, which is over-eaten bloated tummy feeling. Since paleo challenge is over, i will continue to log my sleep, type of meals i ate, either paleo or non-paleo, and my workouts. One post will be a collection of weekly accomplishments. My goal is to workout 5-6 times/week.

tonight!

Sleep: today 7 hrs

Food: today and yesterday same old things!

Gym: yesterday - no time with 3 hours of classes.

today - 39" box jump! whoot whoot! "Grace" is 30 power clean and jerk - 70lb - 7:28 time.

Reflection: I suck. Ill let it be known that I ate m&ms last night with some walnuts. I was just thinking its only a day! What gives! Now I'm upset. Shaun gave me a talking to and asked me if I would just give up the last 100 ft in a marathon - perhaps I would. I did the same thing the other day when I was about to row my PR, but then hit a wall and got tired :( I tried before class, and just have up with 150m to go, knowing it would have been my best time ever. I really need to start digging deep and stop giving in.

Moving on, little or big, God answeres prayers. I was at kroger and jonesing for some ice cream, uh since it's been almost 2 months since my last bight. BEN AND JERRY'S AND STARBUCKS ICE CREAM WERE ON CLEARANCE FOR a DOLLAR. holy shit. my shopping dreams come true, for real.