CHANGE IS GOOD

Great endurance work out tonight. I really like these type of work outs because they are just as much mental as they are physical. Not a lot to say about it except it was hard and you just had to get in there and do it. Overall I was pretty happy with my performance, it looks like I need to work on my med ball cleans a little, I struggled there and was hunching over way to far.

I still feel really good this week and have no pains to speak of and my energy is higher then it has been for a long time. I am not sure what has come over me this week, but I hope it is here to stay. : )

Work out:

5 Rounds for time

25 two hand swings ( 24k )
20 Ball Slams (25 lb.)
15 Med Ball cleans (25 lb.)
10 box jumps
5 knees to elbows on the bar
Run 1 lap around the building

Time: 24.51

Food:

7 am oatmeal
10 am trail mix
1 pm 1/2 turkey sandwich with extra turkey
3pm meal replacement drink
8:30 2 corn tortillas, 4 oz chicken, 1 oz cheese, onions

I know it is only Tuesday, but I feel so good this week. I didn't sleep the best last night but still made it through the day just fine and hopefully I will get a full night sleep. I like the food choices I have made the past couple days and plan to keep eating clean as much as I can the entire week. I am actually hoping for a good weight loss this week....even though it hasn't been my goal lately, it would be nice to see a good drop. Now I have to say, I have been pretty bad about weighing myself constantly to see where I am and if one day made a difference. Well, a friend of mine talked to me last week and she told me how unhealthy it is to get on the scale every day and convinced me to go this whole week without looking at the scale. So, I am 3 days into not looking at the scale and won't look at it until Sunday.

Great work out in the gym tonight. I struggled a little and tried to make it harder then I should have. But I have a hard time turning down a challenge. :)

Work out

Skill:
5 ring dips
1 arm kettlebell clean and press. 20k fir 3 rounds Tried 24k on my last set and could only get a couple on my left arm, but got all of them on my right.
double KB rack walk. 3 rounds of 24k 1 of 36k

WOD Tabata 20/10 6 rounds

Jingle Jangles ( sprints)
jumping pull ups
rope snaps
mountain climbers (held rest in a plank)
burpees ( held rest a couple rounds in a plank)

Food

7am oatmeal
10 am trail mix
12:30 laughing planet burrito
4:00 protein mix, water
8:00 veggie salad with nuts

Thank God I used the power of positive thinking today.  It seemed like the first 3 or 4 hours of work today I was faced with bad news and more bad news.  I faced every challenge with a smile and a positive attitude and it was amazing how I was able to handle the issues.  So even with all that......I had a great day!   I even had a coworker ask me what I was so happy about, because he said he has not seen me smile so much before.  hahaha  What an eye opener that is....I noticed because I was in such a good mood..coworkers came into my office more and just talked, and then they were smiling too.  It was contagious.  Sometimes we don't realize how our mood and facial expressions can effect others.  I guess I better check myself more often before I walk into work, I want more days like today!!! : )

"Our lives are not determined by what happens to us, but how we react to what happens to us, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a Catalyst…. a spark that creates extraordinary results."
~- Anonymous

It was great to work out with no back pain today.  Those days off really made a difference.   I still had a difficult time breathing today because of all the crud in my chest, but at least I know that will go away.

After being sick all week and not working out for 4 days it felt great to get back in the gym. That sickness might have been just what I needed to convince me to rest my body for a few days. The last couple days all I wanted to do was sleep to try and get over the bug I had. When I got into the gym tonight and started moving around I realized that this was the first time in probably a month that my knees and back weren't bothering me. I still felt a little lethargic because of my sickness but my body felt good.
We did Dead-lifts tonight and I got to 365 on my 5th set. It felt good but had a problem keeping my upper back from rounding. I know how to fix that and need to focus a little better next time.

Anyways, I am looking forward to the next couple days and getting back to my normal eating, sleeping, and work out schedule.

Work out:

Dead-lift 5 sets of lifts paired with 5 knees to elbows. Final weight was 365 for 3 reps.

Rope climb
Dot Drills
Double unders
power wheel

Food:

9 am Smoothie
2 pm oatmeal
7 pm burrito

Well it finally caught me. After seeing all of these people all around me from day to day get the flu bug, I came down sick Monday night and it feels like I have had a fever ever since. I am out of town right now which is probably good for my family so that they don't catch this junk. So, I have just been going to work and going back to the hotel and trying to sleep this off.

No workouts for me since Monday morning and I probably won't be working out until Friday. I think this will be the longest break for me in 4 months. I am already missing it, but I know I need to rest up and get better first.

Food choices have been prety good while up here. Some eating is out of convience but is still not too bad for me.