Little Bear

Little Bear
40 of each
deadlift
hang power cleans
front squat
push press
back squat
push press

my time: 16:44 rx'd

Laura was right, this is way better than child birth. anyday

technique

WOD
Krav Class
Lots of jumping, stupid box jumps.


I'm trying to not be so powerful and just work on technique. That's my goal, to work on technique.

Bloody Nose.

Yesterdays WOD
Krav Class
Toodays WOD
Krav Class
Sparring Class
Crossfit Split Jerk
5-3-3-1-1-1-1
Mine was 65-85-95-115-135-145(f)

Yeah I am pretty sure if I just stepped back and set myself a little more then I would have been able to do 145 and more. But honestly I was just tired and I didn't want to do it I had been there for a little while and I just kinda wanted to chill. Oh well, I've been doing weights shoeless and I think it's really been helping me I feel more balanced.:)

Sore.

WOD
Krav Class
--
5 rounds of
250m row
10 power snatches (M:95#/W:65#)
15 GHD sit-ups
20 Back extensions

my time: 21:25 RX'd

My abs are killing me, from Mondays work out to Tuesdays.
With this work out, it kind of played towards my strengths.The row was my break time which was nice, and I happen to be good a t snatches. Well I am not saying I have great form but for this work out it was a light lift so I was able to get them done pretty quick. I am sure with the row and the snatch I made up a lot of my time. And then I'm not great at GHD sit-ups, but I am fan-frikken-tastic at back extensions.

So overall I was pretty happy with this work out. And I feel so much more energized because I am back on my diet, Easter just threw me off. All those jellybeans!

Maxwell is suffering from the loss of his manhood. He is trying to resist the sedatives, and continues to push through the sleepiness. All the boy wants to do is play, but unfortunately he is not allowed to jump or run. The poor puppy.

I like me.

Warm Up
Running, jumping jacks, cardio basically
Krav Class, working with elbow strikes
WOD
Krav Fit
5 rounds
20 abmats with med ball
10 sumo dead lift
5 pukies
10 sumo dead lift
20 abmats with med ball

----

On another note, my day started today at 4:45 am. For a fun filled day of work. Opening at the Silliman center, then having a "meeting" with my boss about senior application. Then to the flower shop until five then to pick up Maxwell from the vet, he lost his manhood today.:(

But my day was not a good day, going through the Senior Application is basically a chance for everyone and anyone to size you up, and cut you down. Its so amazing hows easy it is for people to just hand out back handed compliments. "Shannon you are the nicest girl I have ever met, but will you crack under pressure?!" When did being polite equal being weak? I wasn't upset I am very aware of my weaknesses as a Senior guard, and I know what I have to do to work on them. And being nice isn't a weakness to me, because I understand when there is a time to be nice and a time to stand up for myself.

So I guess at times like these when its so easy to see all the negative stuff that's going on I have to take a step back and think about all the positive stuff that I like. Because in the end, the positive outweighs the negatives. I recommend this to anyone who is having a crappy day and just isn't feel so good about things, to write it down. Write down the things that you like about yourself, things that help create who you are, things you are proud of. Because in the end, it doesn't matter what other people think. It's what you think about yourself.

Shannon's Positive List

I like that my top lip disappears and every tooth shows when I am truly laughing.

I like that when I get home from the gym I always feel accomplished.

I like that I have bruises, scratches and scars

I like that my hands aren't soft and girly it just shows that I work hard in life.

I like that I work hard and I play hard

I like that I sweat in the gym.

I like that it only takes me 20 minutes, to shower, dry my hair, get dressed and put mascara on.

I like that sometimes my weekdays are routine and my weekends are a surprise.

I like that I am fully amused by dog Maxwell

I like that I worked hard in high school so that my senior year is a breeze

I like that I have made mistakes.

I like that I have learned from my mistakes.

I like that I have a passion for life.

I like me.

The list can go on, once you start you can't stop then all of a sudden all those negatives seem so much smaller than they once where.

exhausted.

Sparring Class(On accident!)
I got to hit people in the face, and they liked it?!

WOD
Cindy
5 pull ups
10 push ups
15 squats
total: 12 rounds and 8 squats


I don't think that was to bad for my first time with Cindy. I'm actually pleased with the result. Lisette, Joanne and Lori killed schoolboy. Props to Joanne for such a good dead lift!

So I raced form work to One World to get in on the Krav Maga Class, because I thought there was a Level 1 class on Thursday. No No,just a sparring class. I liked it though. Again I've never purposely hit people in the face it was actually fun. Then they dropped med balls on my stomach, and then they punched me in the stomach. And I like to say I did not wimp out once:)

all nighter.

Warm up
Plyometrics
jumps, jogging, sprawls, kicks, punch

WOD
Krav class
I learned how to fight on my back :)

Wish me luck. Unfortunately when you do a group project you trust the other people in your group to pull weight like you did yourself. Well I did my part and and someone didn't so therefore, I have an IR project due tmr morning on top of my other homework! yay! Wish me luck. I don't drink coffee so here's to my first cup of hot chocolate!