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

Friday, July 19, 2013


And so, the dragonfly is the fulcrum between mundane and mystical.  She is the balance keeper between the “little me” and the “God self.” 

Warm up
Indian Clubs - 3 RNDs mobility, 4 movements
Drangonfly transitions - tough but cool!

Burgener warm up
Jeff - Day 5

Strength work
In order, 5 sets of 8 reps,  :20R between sets
  • Bulgarian split squat (65#) - whoa, been a while, balance on these
  • Bent row (95#) - good
  • Push press (75#) - love to hate my goat
  • Fat bar curls (40#) - always a joy with homemade version
  • Reverse sit up on slant bench (12# MedBall) - best!

Slow burn on these baby's. Felt pretty good. Focus on balance, position and movement.

Mini-boxing WOD
Back on the heavy bag. Really enjoying this, though I know I am a wimp ;). Still fun and a great sweat. Hello jelly arms after this combo today.

6 minutes jump rope - 2 on 267 reps, 1 off, 2 on 248 reps
6 minutes punching - 1:30 RNDs :30R

  • 4R/L - 8, 
  • 4L/R - 8, 
  • 4ALT - 8 x2, 5 kicks each side, end of each RND
6 minutes asst work - 3RNDs 45/15R
  • Boxer Twist w/bar
  • Dips
  • Bfly sit ups
Okay, very done. 

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