Explosiveness is Key...

*Slept pretty well, forgot to turn on the alarm on my iphone so I overslept a little. I think my body needed it because my biological clock shot me up at 0629. Back to the normal 0830 workout crew.

Breakfast:
1 Scoop 100% Egg White Protein
Apple Sauce

Supplements:
1 Multi-V
1 Vitamin D
4 Fish oil
4 Beta Alanine

**This is the second day in a row where I woke up without much of an appetite. I'm not sure whether this is good or bad but since I was in a rush the Egg White protein & apple sauce seemed to hold me up pretty well.

Warm-Up:
3 Rnds
10 PVC Passthroughs
10 Push Ups
10 Sit Ups
10 Squats
-Jerk Technique review-

W.O.D.:
Jerk (Split or Push)
5x1 = 225lbs, 245lbs, 265lbs, 285lbs(PR), 295lbs(Missed)

7 Min AMRAP:
15 Wall Balls (20lbs)
10 Slam Balls (20lbs)
5 Push Ups
Finished: 5 rnds even

Post Workout Meal:
2 Scoops 100% Egg White Protein, 1 Tsp Glutamine
2 Whole eggs, 1/3 Cup Liquid Egg White & Spinach Scrambled
2 Sausage Patties (All natural)
1 Ground Beef Pattie (homemade by me)
Supplements: 4 FO, 4 BA, 1 MV

**I appreciated Tanner & Robert's coaching on the Jerk as it was my first time performing it for a 1 rep max. If your unfamiliar, I (as well as my other classmates) had 5 sets to achieve our heaviest completed Split or Push Jerk for 1 repetition. Sets 1-4 felt pretty good for me, my goal was to hit 285lbs & when I got that overhead I said to myself "GO DO IT!" The iron humbled me once again, inanimately telling me "Your good but not good enough to handle me without proper technique. Come back when you've practiced a little more, sink those hips, lock those arms, good try but HA, I'll ALWAYS show you the truth." Explosive hips come natural after 10 years of football so that initial burst from the hips to get the weight overhead was good. What is going to take more work from me is getting my hips to sink lower. Tanner critiqued my technique and I have to really shoot that back leg further back. This will allow my hips to sink & give my arms more room to be completely locked out when receiving the weight overhead. In other words.."GET LOWWWWW"

As for the AMRAP, I'm not always fond of it but I LOVE the tenacity that is instilled by the Crossfit WODs. Wall Balls are exhausting, Slam Balls are exhausting & Push-ups are...well, they are push ups, lol. Tanner brought up a good point after Robert called "Time!" and I sat down on a box to gather myself. Ignore the fact that they suck, its inevitable & that goes the same for Kettle Bells, Double Unders, etc. If you have a number to achieve get them done as quickly as possible. Yes, it hurts, yes, you can't breathe but the bottom line is I still got work to do! HAHAHA, I'm only delaying myself from getting the work done. I know it's sometimes easier said than done but I'll keep reminding myself not to quit.

Here is a poem that I had to memorize in college. I'd like to share. It's called:

"Don't Quit"

When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit,
Rest, if you must, but don't you quit.

Life is queer with its twists and turns,
As every one of us sometimes learns,
And many a failure turns about,
When he might have won had he stuck it out;
Don't give up though the pace seems slow--
You may succeed with another blow.

Often the goal is nearer than,
It seems to a faint and faltering man,
Often the struggler has given up,
When he might have captured the victor's cup,
And he learned too late when the night slipped down,
How close he was to the golden crown.

Success is failure turned inside out--
The silver tint of the clouds of doubt,
And you never can tell how close you are,
It may be near when it seems so far,
So stick to the fight when you're hardest hit--
It's when things seem worst that you must not quit.