"Isabel"

As perfection is never attainable, it is the journey toward perfection that makes one great!

-Progress not perfection: Even those who survive the impossible are still only human. 'That final stage in the process of being lost can prove to be either a beginning or an end. Some give up and die. Others stop denying and begin surviving. You don't have to be an elite performer. You don't have to be perfect. You just have to get on with it and do the next right thing.' - Laurence Gonzales "Deep Survival"

Here is a crossfit benchmark, "Isabel", a workout that I have never done before.  The workout is:

135lb snatch x 30 reps for time

My strategy was to start out fast and do as many consecutive reps as possible and then just truck along as needed.  My goal was to get sub 3 min and I far surpassed that.  Now I have a better understanding of where I want to be on this workout.  

As I previously saw failure, from my previous post, and had to learn my limits and reset my goals with a new path in mind of how to achieve that to prevent me from failing miserably, here I reset my goals from a success. If I dont, I will not grow and progress, and I'll remain stagnant.  So I'm learning that goals must always be redirected when you better understand where you want to go.  But you must have a goal in mind or you will have no direction, and ultimately no motivation.

Another new goal; sub 2 min "Isabel".  Is it achievable?  Hell YEAH, and I will do it!

135# snatch x 30 for time from Joseph Warren on Vimeo.

"broken"

Every once in a while you find yourself broken down.  While this is discouraging it is a good time to reflect and grow.  It humbles you and brings you back down to earth.  We all can relate to this, if it is in every day life, work, family, or friends.  We have to know our limits so we can protect ourselves from injury and we know where we need work in order to progress.  Everything you do takes progression and you must take the first step with a goal in mind and a path determined of how to achieve that.  Most greatness happens when the journey is enjoyable, not just the outcome.  Sometimes during a workout when Im in extreme pain, I try to smile because I know its supposed to be fun!  

Today I did a workout called "unbroken".  It broke me down.  Here is a video of me getting my ass handed to me.  I had to cut the video short because I had to take too much rest before completing the workout.  Even though pushing the limits is great to improve your fitness, and what I try to get all my clients to do, sometimes I need to know my limits or I will fail miserably.  Its one of the hardest things to do in crossfit, figuring out how to pace yourself.  When do you push through the pain, and when do you breath?  Today I failed.  It was on 20th rep of the last set, I just couldnt do another one.  I was at 5:20 at that time, I waited 1 min tried again and failed at 18 reps.  I rested a while again and finally completed 20 unbroken pullups.  This was 9 min later for a total time of 14:25.  I was 1 rep away from 5:20, and failed because I didnt know my limits and 9 min later I finished my last set. Enjoy watching me get "broken".

The workout was:

20 unbroken pullups

500m row

20 unbroken pullups

500m row

20 unbroken pullups

"unbroken" from Joseph Warren on Vimeo.

NEW PR!

Well the workout was amrap double unders in 30 sec then 30 sec rest x 10 sets.  This was a total time of ten minutes, the same time domain of "rhiannon" which is amrap of double unders in ten minutes.  Last time I did rhiannon I got 480 double unders.  Today performing 30 sec and resting 30 sec for ten minutes I surpassed the number of double unders I performed with a ten minute continuously running clock. Here's the video, needed to zoom out the screen, not too exciting just watching my lower half but you can see I never broke once.

Double unders 30sec/30sec x 10 from Joseph Warren on Vimeo.

Still Paleo...still eating like a king

 So I have been enjoying the spaghetti squash so much, I decided to make it again.  Not very creative, but I'll stick with what I enjoy especially if its this healthy.  This time I cooked a nice big New York steak, grass fed, I picked up from Whole Foods and I ate about 8oz of steak.  Maybe a little much but it was good.  The sauce I put on the squash was just like my Mom's, fresh basil, chopped tomatoes, garlic, and olive oil.  On the side was roasted veggies cooked in the oven consisting of eggplant, cauliflower, mushrooms, and onions.  Another great meal!  

I will be consistently improving my nutrition this next month gearing up to peak my performance in the gym by the end of the month.  It will be an exciting month, I will work harder than I ever have.  Stay tuned!