yes we did it again

SOrry the post before this one was kinda messed up. We did Frianabeth again today.

I got my time down by 30 seconds.

honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.

Its fun and awesome to see all the bars set up for the WOD.

Last week

As the past few months, this week pass by like running water. It was by fat the bussiest week of the year until now. Sadly it backed up out door marketing. Teaching us to plan way ahead of time. Now, the weekends are going to stop being weekend and work will have to be accomplish.

In a while we'll be able to settle and let the world turn around us and not us around it like its been happening.

Today WODs was Grace but I decides to try out Isabel for the very first time.
For time:
30 Snatchs @ 135

Coments, need more practice. this workout should be done quicker than Grace... It wasn't.

to push or not to push??

Slow lift and skill practice:
5 rounds of 2 320lbs Dead lift
1 Muscle up
1min of rest

Then,
For time:
10 SP @ 100 lbs
2O DU's
10 PP
2O DU's
10PJ
2O DU's
8SP
2O DU's
8 PP
2O DU's
8PJ
2O DU's
6 SP
2O DU's
6 PP
2O DU's
6 PJ

OUCH.

Breakfast

6 oz of turkey breast, asparagus, 1 egg
handful of walnuts

Lunch

6 oz Salmon 2 cups of brocolli

21-18-15 on FGB

Two days away from the Paleo Month Challenge we've been doing WODs that'll be repeated in 5 weeks so post your times people.

Do I have to say more??

21 - 18 - 15 reps of every single event:

Row (calories),

75# push press,

75# SDLHP,

24" box jumps

20# wall ball

13 min 46 sec... thats right Davidson, did you said WOW???

I dont' have to say more about today.

Mentioned about 4 months ago that my long term goal would be a sub 3 Fran... Today I did it!

2 min and 54 sec

What would come next???

WODding??

If you are part of the Crossfit family, well better said, "if you are Crossfit"this word should be in your dictionary.

We had good times in the "arena" the last few days:

- Friday: 5 rnds for reps of: 1 min of WB. 1 min of DU's, 1 min of KB Swings , 1 min rest

- SATURADY was awesome, we did 75 Over Head Squats at 95 pounds for time!!
Crushed all of them in 3:59. I was so proud of being able to one set 36 getting close to my goal of 50 in one rep. There is no better way of motivating yourself than rissing up in a victory position "th OHS position".

- Sunday we ate pancakes, thats all I remember, being at Dennis and being served 6 pancakes with butter, PB, maple syrup and jam. I saw them then I didn't and the I crashed, Sunday dissapeared after I landed in Carb Coma.

Today is a rest day at CCF but I don't follow our site schedule, I stick with my 3-1-2-1 schedule and don't bounce around it.

My WOD consisted of:
5x5 Shoulder press @ 115 b2b Dead hang pull ups

Met-con:
row 50 calories
50 dbl. undersrow
35 calories
35 dbl. undersrow
20 calories
20 dbl. unders

Ahwi!

The WOD

5 round for reps of:

1 min wall ball 

1 min double unders

1 min kettlebell swings

Take 1 min of rest and repeat

Cranked 495 points on this one. Thried to keep up my groove by doing 30 wall balls and 25 swings every single round, it was just the double unders that killed my score. But well my brian was aching.

What I really needed was...

Thursday March 19th WOD.

I needed to practice to pic up my pride and lift it up high!!!

So I added 20 lbs to the prescribed weight on this one. 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

D.L. at B.W.

Thrusters @ 95# 

Fat it up on 225# DL and 115# thruster

13:14 min.

What I needed

In the past few weeks my energy levels, persistance, determination and other good things have been pretty low. Business hasn't kicked hard and I've had a hard time making it grow. Form finding new personal training clients to getting new Crossfit members in our box. 

I promise myself this in going to stop and must stop!! I have to get up and manage to convert my businees with the same passion that I hit the WODs with. I need to be the same performer as a business man as I am  when doing and teaching our movemnts and our philosophy.

This is gonna blow in a good way!! $$$$

My thanks and heart goes to my wife. She has been the best supporter and friend during my hard times.