Catch Up Please!

Sometimes the most important thing in a whole day is the rest we take between two deep breaths. 

~ Etty Hillesum 

Back on posting track.  Ahhh the joys of rural living ;)! Hey, at least the work is getting done and enjoyed!

Great, big fun today! Wednesday has become one of my favorite 'treat myself to a KB workout' day of the week. 

I LOVE KBs ~ 

... and thanks to BUDDBELLS and the Encinitas based studio Physyks, I am never left without excellent workout options. Even on the heels of yesterdays max effort lifts, today felt fantastic.

Warm-up

5 Dead Hang Pull ups

25 air Squats - just to be clear on squats ;), air

25 GHD sit ups

25 Cossack squats

1 RND Cat Vomit (thx again Tim)

5 Janda sit ups

Skill

Pistols - just get low and controlled (right, Carl!)

Work

3 RFT

10 Pull up

10 Sit ups (little variation from the board here - was suppose to be a partner wod)

20 OHSwings (16kg)

20 TRX pistols

20 Thrusters (45# Bbell)

20 sec Hand stand hold

10 Weiski (8kg) - might see evidence of these ... a bump here or there

10 Side plank active hip /weight

14:42 - thank goodness! for a short one that was a long one.

Happy Ending 

1 mile barbell carry (45#) - yes, my community thinks I am a nut-job ... carry was through the local market parking lot but everyone smiled and waved or maybe it was a chuckle and a wave!

18:23

Post coaching swim

These too are some of my favorites over the summer. I just had to hop in.

1500 yds

Warm up

2x100 Free/Breast

Build/Drills

4x25 Butterfly (ooch, thanks bell work!)

4x25 Freestyle w/paddles

4x25 Breaststroke kick

4x25 Freestyle w/pull bouy

Core

5x100 Freestyle on the 2:00

6x50 Breaststroke on the 1:15

Cool down

2x50 Freestyle Push/Pull

I am definitely done now ;). 

Plan to enjoy a nice juicy burger over herb greens, fresh tomatoes, artichoke taupenaude & sauerkraut!