Tuesday 9.22.15
400m Jog
Medball Tossing
Banded Resisted Work(Laterall shuffle, restisted sprint, resisted back pedal)
1RM Split Jerk
Angie(20min Cap)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Rx- All reps completed at each movment before moving to next
*Scaled- Divide reps into rounds

1rm Split Jerk- 240lbs

“Angie”- 20:08

  • Split jerk didn’t really feel good until I got to 225. I need to keep working on it to learn the technique and get comfortable with it.
  • First time ever doing Angie, there was a 20 minute time cap but I was a couple squats away from finishing so I just did them after the clock ran out. The thing that really held me back was pull-ups. Still not very consistent with the butterfly movement.

6:15am- Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of walnuts

12:15pm- Salad (Spinach, chicken, broccoli, carrots, balsamic) and Power Crunch bar

5:15pm- Apple with almond butter and BCAA drink

6:00pm- Crossfit Workout

7:30pm- Turkey Burger, 2 sweet potatoes, vegetables, and half of avocado

9:00pm- Basketball game (Lost last game of regular season)

10:15pm- Steel cut oats, almond butter, and banana

11:00pm- Sleep

  • Over halfway through my “How to Win Friends and Influence People” book on Audible and I’m learning a lot of great things. The biggest thing I’ve learned is that in order to make others happy, you need to make them feel important and that can start with just normal conversation. Instead of using the word “I” and waiting for the other to finish so you can tell them your viewpoint, try to actually listen to what they have to say and compliment them in ways to make them feel their sense of importance.

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