RUN 5K- Shut up and go!

Running is my nemesis. I hate it with a passion. Why is it, that I would decide to make it a focus from now on? To get better at it of course. It wouldn't be for enjoyment! I have also taken a look at my programming recently. Or lack thereof. When I first started doing Crossfit I sucked at everything so it didn't matter what I did, I could improve everywhere. To be honest with you, even now, 6 months later, I'm not that great at any one thing in particular. I have made improvements- don't get me wrong here, big improvements. I didn't even know how to attempt a snatch. Now I can manage one, even if I embarrass myself, I can do it!

Point being, there comes a time when you start to see patterns in performance. There are certain things I would like to be able to do but can't yet. Like run an 8 minute mile. These things should be pulled to the front of the class and have to sit beside the teacher.Oh ya folks, I'm talking about putting the behaviour under the microscope. Put them into your warm-up, put them into your practice routine after the workout (you do have a practice routine don't you?). Hell, put it into your workout. Practice it until it is not a problem for you. I think that is the key right there so I'll say it again, practice it until it's not a problem for you. Just don't forget about the other stuff, focus on one or two things at a time.

I am planning out my workouts with more purpose to them. Focus on weaknesses. Even though I do hate running I am getting better at telling 'the voice in my head' (I need to give him a name) to shut the hell up and keep going. A small victory but a victory. If I ever design a slogan for a shirt it will be SHUT UP AND GO!

I AM HERE-

Sorry for not posting in a while. I was busy with some stuff but believe me, I have been working out.

Today was weighted pullups. I gained 20lbs on my lift since I last did this.
1x40
1x45
1x50
1x55
1x60
1x65 failed attempt
1x60 failed
1x60
1x60

After the workout I practised overhead squat and clean. I have to get deeper on the clean into a full squat. I may just step back a bit and instead of the bar just use dowel or something similar.

I also was talking to some trainers at the gym. They were practising snatches, which I had never seen trainers do before. It turns out they have been getting help from Coach DBH too. Way to go Dave. At least now I won't be the only one in the gym CrossFitting!

Great Minds and all that.

I just checked the CrossFit main site and they have posted the interview w/ Taubes as well. Oh well. Double exposure.

Good Calories Bad Calories

Here is an interview with Gary Taubes. If you CrossFit, you've probably heard the name. Interesting hypothesis about nutrition that we (crossfitters) know as correct because we live it. Or try to live close to it. Here it is, Enjoy.

Dedicated Fran = PR

My Grandmother passed on last night and I had been in the dumps all day. I didn't want to fluff off the gym so I did Fran and dedicated the effort to my Grandmother.

CFWU x2

Modified WOD

75lb thruster
jumping pullups

21-15-9

10:07

Practiced med ball cleans for 15 min. afterward.

Rest Day and Mind Control

Check this out

Funny.

Linda or 3 bars of Death

This is the first time I actually did this workout. I was actually a little worried of it. Looking back I didn't use enough weight. I was a little bit nervous on the clean because this is a move I have only recently been doing with any weight. Here it is:

deadlift 135 #

bench 95#

clean 65#

reps of 8,7,6,5,4,3,2,1

time 17:40

After the workout I practised knees to elbows for about 10 min.