wall bals and pull-ups

woke up a little earlier this am. wasn't any easier but trying to get out of the house a little quicker and buy myself a few more minutes on the gym floor.

little sluggish this am. body felt overall good. hams a little sore from yesterday.

warm up
treadmill typical
1/4 mile jog
1 mile run at 8:30
1/4 mile jog
standard elevation etc....felt pretty good on the run. little sluggish to start but i think that's just a result of being generally tired and stressed.

WOD
50 wall ball shots
25 pull-ups

can't really do wall balls at the gym. so i subbed 20# dumbbell thrusters. thought the 20# might be a little chicken before i started. i was wrong.......
did three full rounds. had to break the thrusters down into sets. the first round they were pretty good. 2x25 got them down fairly quick. pull-ups were a non issue. did 15 and 10 felt strong
second round saw the thrusters as 15,15,10,10. they were torture. heart rate up and shoulders burning. pull-ups were good. 15 and 10
third round was very hard on thrusters. 15,15,10,10. heart rate way up needed a little more rest between sets. pull-ups were 15 and 10. did not want to continue....was definitely close to this Am's limit.
forth round 30 thrusters 15 and 15. 25 pull-ups 10,7,and 8.
DOA! done finished

so i failed to complete the 5 rounds but man it kicked my ass good. feel good about that at least.
this is part of the beauty of crossfit. not only is it scalable and for the most part sub-able to make it work at any level and in almost any environment but it constantly pushes your limits. you look at it on paper and say, oh that's not so bad. then you begin and start to reevaluate. but have something to shoot for next time.
25 minutes plus or minus as i wasn't too concerned with the time on this one.

rest day tomorrow so will most likely try to get a long run in on the treadmill. maybe 10k or hopefully a little plus.... we'll see.

gotta spend a little time focusing on the diet. need to clean it up a bit. been pretty good but can be better. holidays are gone so no excuses. although i was really good over the holidays. with the exception of a little too much bourbon on xmas eve. i didn't eat a lot of crap. good food. only homemade sweets and even them in moderation. lots of good meat. good cheese, lots of eggs and and veggies. no holiday weight gain. but its now time to lean it up a bit. gotta drop down a little before the half marathon. catch 22 is trying not to lose the muscle and the strength. it will be a balancing act. going to go pretty hard paleo. seems to be the best option for what i want to do. nothing against the zone but i just can't see myself weighing my food. sorry but thats out. so some more things to work on!!

trying to focus on the positive. don't dwell on the negative. got some good news the other day about some crap that's going on in the personal bubble so that's good. but got some crappy news as well so kind of balanced it out. not going to freak out about it. just ride it out.