Losers make promises they often break. Winners make commitments they always keep.

3 workouts today. Felt much better than the last few days but there seems to be some residual cold left. Anyways, it won't stop me.

Did a morning WOD at the gym of:

7 rounds for time of:
7 Front squat 145
7 Chest-to-bar pull-ups

Scaled the front squat down to 145 since I had to clean it. 10:43

Did a track workout with the sled of:

6x100m alternating with a 45lb and 25lb plate. 25 air squats at the end of each run.

At night, I decided to do the Crosstown Throwdown. Sun convinced me to try to get something in and I'm glad he did. When I tried it this morning I didn't feel good but at 8pm on a Saturday night I seemed to have my game face on. And having friends cheer you on helped. 

7 Rounds for Time:
5 Right Arm Kettlebell Power Snatch (53/35)
5 Left Arm Kettlebell Power Snatch (53/35)
15 Hand Release Push Ups
25 Double Unders

10:26

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

Morning WOD (Saturday)

3 RFT
15 Kettlebell snatches, right hand (53/35)
45 Sit-ups
15 Kettlebell snatches, left hand (53/35)
15 Toes to bar

Used 53 lbs. Needs to work on pulling back with shoulders. From the bottom make sure handle is parallel to the ground as hips are extending. Once KB passes the crotch start pulling back with the shoulders violently as the KB passes through the midline of the body. From that point on, think about pulling the KB up and moving the handle down.

Also worked on some cleans. Generally form is okay, but will need to work on point of explosion. Need to keep the knees back and feel the stretch in the hamstrings. Pull the weight back while pushing the chest forward and keeping the heels weighted. Then explode up.