When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, September 16, 2014

Tear It Up, Tear It Down

 It is one of the blessings of old friends that you can afford to be stupid with them. 
~Ralph Waldo Emerson, Journals

Who's with me?!  Anyone else out there old? Just a little?
Those of you who are my old friends, yes, I know I don't even have to ask!

Cash In: 400M Medball Run or sub 400M Row
10 Ab Mat Situps
10/10 Windmills – light or no weight
10 Good Mornings
10 Inch Worm Pushups
10 Seated Rolls
10 Alternating Side Lunges
10 Lateral Plate Raises

Mobility - 6 minutes of Thoracic spine, hip, quad, hamstring

Love me some couch stretch today :) then hit the wall for some figure 4 ooch love

MetCon - 15 minute cap

Cluster WOD
3 Rounds For Time:
Went 75# here - bad air quality felt like choking it up a little less than deep, plus might be too hard for me to get this weight for 3 rounds right now. Rest in motion!
  • 8 Floor Press 
  • 8 Clusters 
  • 18 Lemon Squeezers (V ups)
  • 400 M Run
Rnd 1-3:59, Rnd 2, 8:19, Rnd 3 finished @12:29
So, might have been able to heavy it up just a tad. But all in all I think this was the right call today.

Strength - 10 minute cap

Bench Press warm up- 1×3@ 30%
Bench Press warm up- 1×3@60%
Bench Press warm up- 1×3@70%
Bench Press 3×8@75#

Goal: Increase 1RM to BW (125#), follow the program, just follow the plan. Just keep working and they will come. Form, patience & breathe.

AMRAP in remaining time:
10 behind the neck press (empty barbell)
8 GHD situps or 16 Ab Mat Situps
8 GHD Back Extensions or 1MIN Superman Hold
8/8 Leg Swings (over object waist height)

1 round done

MOS - Tear It Down Tuesday
3 Rounds for time:
  • 50 Double unders
  • Row 200
  • 8 Weighted step ups (40# sandbag)
  • Row 200
  • 8 Goblet ssquats (12kg/26#)
  • Row 200 - meant to look at my average row at the end … next time

Okay, NOW I am done! Time to eat, a lot.

Reading: Restoration Handbook
Key point of the day: Do as much meditative work as physical work to keep things in balance.

Monday, September 15, 2014

Savage, Or Something Like That

“In all human affairs there are efforts, and 
there are results, and the strength of the 
effort is the measure of the result."

~ James Allen, "As A Man Thinketh"
Cash In- 50 DBL Unders/50 Singles
10 Alternating Side Lunges
10 PVC Pipe Twists
10 PVC Pipe Pass Throughs
10 PVC Good mornings
10 PVC Thrusters
10 InchWorm Pushups
MOS - Preliminary Week1Backsquat 5x5@BW 125# 75 seconds of rest between setsGood mornings 3x8@ 75# 
AssistDB Deficit Reverse Lunges 4x10Hanging leg raises 4x10Tension "RKC" Plank holds 4x 15 seconds   
Goal: Increase BSquat to 1.75% of BW - 1RM is at almost 1.5 so work to be done. 
Neurologic Drill
Min 1: 3 snatch grip pendlay rows @ (bar)
Min 2: 3 snatch grip pendlay rows @ (55)
Min 3: 1 snatch grip pendlay row @6 (65)
Min 4: 1 snatch grip pendlary row @ (75)

Strength 1RM Pendlay Row 140# 


21 Min AMRAP:
8 Pendlay Rows @95# felt like this was the appropriate weight for today ;)
8 Box Jumps
8 Toes 2 Bar
800M Run

3 RNDs + 400M Run

Ugh the runs are feeling like mud. Super enjoyed the rows though.

Time for the new cycle. I am playing a little as we get started. I have really really enjoyed the Avalon training program this last week but the Masters group starts today. So, I am going to pound it a little up front. I know, I know … but there is no reason why I cannot use the warm up, mobility and a finisher here or there. Not double the work, just supporting the integrity of the work. Where strength crosses over I am working the same neurological aspect and that is a good thing :). 

So, patience and observation. Today felt wonderful. After a long swim season and a decent rest, the Macebell 4 weeks combined with Nia Shanks BBA/ADD was a good maintenance & overall body opener and core stabilization as well as just some darn fun with new movements and tools. I will continue with the core movements of 360, Slams & 10-2s, the workouts can be fun finishers along the way or just a quick flush on an endurance day as well. Options are good!

Feeling a little more like my old new self. Everyday. Change.

Thursday, August 21, 2014


Warm up
1000 Row

3 RNDs
10 Wall ball
10 Jump Squat
10 Burpees
10 TRX Rows

Rope Climbs

Strength - Week 3, Day3 BBA
All sets 5x6 reps
  • Backsquat  -145# incl 20# chains (about 80% 1RM)
  • Glute Bridge 
  • KTE
Macebell Training Week 3
A1: Barbarian Squat
A2: Gravedigger
A3: Warrior Joust
A4: Twisted Sword Draw

HE: Tabata Battling Ropes
Rotating Movements 1-4x2 each set
Wave/Alt Arm Wave/Fat Grip Wave/Side to Side

Yep, done after this one. Great workout. Really really enjoying this training program.

Sunday, August 17, 2014

A New Way to Think

Week 3, Day 1

I haven't logged in a while here. Will update over the next week. Finishing out swim season is always a challenge where time looses :) and some things just have to hold.

Decided to take on Nia Shanks Beautiful BadAss A.D.D. program which seemed appropriate with champs on the horizon, my time really tight and well, basically, LIFE!

So the combination has been Strength - BBA, Skill - Mainly Macebell & Conditioning CFA L1 or X classes. It has actually been a really great combination and coming into the third week I am pretty stoked.

Warm up
1-10-1 Double Under ladder - just continued work on control

5 RNDs
1 strict pull up
3 strict dips
5 Push ups on the KBs
10 KB swings 16kg

Strength set
10x3 of each movement
Deadlift @185# - damn these felt heavy today
Evil wheel roll out and back

Form felt good on both moves, just had to take my time to do the work on each.

Macebell training
Legs On Fire
3 RNDs
Squat 40 R/L 20 with bell on (each side)
Plyo lunges R/L 20 (each side)
DBL KB Suitcase DL w/sprawl on bell (16kg each side) 30 reps
Back lunges 20 (each side)
Squats 40 R/L 20 with bell on (each side)

Damn this is a burner workout. A fast pace is tough to maintain so kept consistent no breaks but buckets of sweat by the last movement.

Thursday, July 10, 2014


Magic is in the air ...
you have earned the right and are about to experience a change in consciousness. 
Do not try to figure it out, you cannot.

Warm up
Plank :15 ON/OFF
Plank :30
5 push ups
10 squats
20/20/20 jumping jax/crossover jax/clap jax

Stretching & mobility

50M Tire pull (facing out)
50M Tire fisherman pull
50 total Tire flips

Yeah! That hurt. I think it is about 175# and the drag, ugh! Too bad I LOVE it!!

100M Farmers Carry 12kg
10 Pull ups

Yeah! Just another excellent play date. Small tear in my left palm but otherwise a great forearm burner and fun workout. Perfect.

3 RNDs
10 each way 360
10 each way 10-2

That was about it. Left the gym singing away and happy, happy, happy!

Sunday, July 6, 2014

Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 
And you know what, somebody else doesn't have to lose for you to win. 
There is always enough.
~ Abraham

Warm up
Kick up to Handstand
Seated Roll each way
Air Squat

:30 Handstand holds

10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Friday, July 4, 2014

Trust - Goes Both Ways

"You don't always need a plan. 
Sometimes you just need to breathe, trust, let go, and see what happens."

Warm up

10 minutes
Jump rope/DU pyramid


KB Windmill
5x5 @16kg

TGU 5 minutes


5 RNDs
100 Jump rope
15 KB Push ups
15 Goblet squats @16kg
20 KB Swings @24kg


Talk about a good sweat. This felt like a bit of a grinder, just a little shorter ;). Push ups on the KB were tough and by the 4th round I had to break them into 5's. Swings were a dream!