Channel

happiness, sadness, excitement, anticipation...anger, whatever the emotion may be,... you need to learn to channel it.  No one can make you feel any emotion that you don't want to feel.  You create your OWN state.  My biggest fault that I know of is my anger, how easy it is for me to pipe off, yell, curse.... whatever it is that might set it off.  I'm a work in progress and I'm tested everyday.  Some days I pass with flying colors, and then there other days I fail miseribly.  The one advantage that I want to point out about my fiery side is that if channeled properly can be quite powerful...  before I act, I must decide, and in doing so I will have given myself ample time to make the appropriate decision.  instead of making split second decisions,  I'll give myself a second or two.

My Wod:  5rds Lynne w/ a twist
Body Weight Bench Press: 12, 8, 6, 5, 5 @185
Max  Muscle Ups:  4, 4, 3, 2, 2
wow, going from bench to mu's was very deceiving.  still a little smoked from Murph on steroids.  really pleased with my mu progression.  the pull is cake,  I need to get stronger on my dips..10-15 in a row coming very soon.

2 minute break

CFFB:  Rowing Intervals 1minute on 1 minute rest for 20minutes

Goal is to reach 3000m, 1 HSPU for every 5m's

Started cramping up by 1500m's in 5minutes.  decided to stop there.

Words can't describe what the people of Haiti are going through right now.  If you have the resources donate them, whether that is time, goods, or money....donate what you can.