Sunday

I took a little break from house cleaning and did this little primer....

AMRAP 4 MINUTES:
5 burpees
10 pull-ups
100 meter sprint

Score: 3 rounds, 4 pull-ups.
Intensity grade: A-

My initial goal going into it was to complete a round a minute. The first round was right at 1 minute and I got slower after each passing round.

Confidence learned: even with my weight gain I can consistently hit 10 pull ups without breaking.

As a matter of building into my goals of being one of the fittest in the world, being the fittest in my city, and being a Regionals level athlete, and believing in myself.....I will on occasion add COMMITMENTS. These commitments can be a variety of things with a variety of time domains. Regardless, if I make a commitment....I WILL FULFILL IT!  Fulfilling these commitments will build my self control and disciple, which are crucial elements in bringing my goals to life.

COMMITMENT: for the rest of the day I will fast and only drink water.  The time right now is 5:49pm so it shouldn't be too hard.

Weekly Review...
# of workouts completed: 4
Nutrition letter grade: D
Overall letter grade for the week: C

I wasn't consistent in following the regemin of workouts, and I did not do the protocol on rest days. Also my intensity was not that great in some workouts. And my nutrition was very uncommitted.

Adjustments for next week:
I'll have a morning partner to workout with. I will break each days training into AM and PM sessions. I will grade my intensity. Since I am breaking up the regemin into 2 daily sessions, it is my goal to do everything on the list with intensity. For my nutrition I will follow 6 zone meals of 3 blocks each. Healthy meat, fruit and veggies permitted. If I cook with oil then I wont sparse out fat macros.

Week 1 in the books of my 2017 Crossfit Open Season! Wasn't perfect. But it's a start. I will take my victories and build on them. I will take my defeats and learn from them, as to not let them define me.

Glory to Jesus