Launch into the Good Life

This process of the good life is not, 

I am convinced,

 a life for the faint-hearted. 

It involves the stretching and growing of becoming more and ore of one's potentialities.

It involves the courage to be. 

It means launching oneself fully into the stream of life.

Sunday
Opted OUT of my lifting workout due to the fact that I could not get out of our road without the 4WD and we had other things to do rather than drive multiple times up and down into town.

Opted FOR 40 minute dry sauna and it was wonderful! I had a tough time the last 5 minutes just anxious to be done. Still salty when I test, so still have some minerals to balance.

Monday

3 mile walk in the snow ;) - a few tire flips in the snow. Some more shoveling. Yep! Still quite a bit here ;) and some nasty icy patches. Those are the real buggers.

50 Burpees inside
250 Plank around!

I have been hungry!

Is Your Weight Loss Diet Making You Fat?
Excellent, excellent information here from 'BioLayne'

Carpe Diem

Now is the most important time in your life, because now is the time you can do something about. 

Now is your most powerful moment, because now is when you can exercise the power of your intention.

Don't waste this powerful moment complaining about the past or worrying about the future. 

Invest your time, this time right now, in living with purpose, passion, creativity, effectiveness and joy.

This is not a time to be timid or vengeful, angry or disappointed.

This is your time to find sweet fulfillment in using your wisdom and your efforts to make a difference.

It doesn't really matter what's been happening lately, or whether you've been falling behind or speeding ahead. 

Now is a valuable new moment, filled with new possibilities, ready for you to live with all you have.

Now is jam-packed full of great opportunity. 
Grab some of that opportunity, right here, right now, and do something beautiful and meaningful with it.  

You are here, this moment is here, the possibilities are here, and you can immediately start to transform those possibilities into fulfilling reality.

This is the moment when you an, so do. ~ Ralp Marston

Started out as a rest day, just working the burpees & planks. Ended up a bit like this.

Warm up
EMOTM
5 Clean & Press 45# bar
20 Single jump rope - love playing with the options on these

Knocked out a rounds of L sits with the class. My fav is hanging on the bar, but need to work on just the ground alone ;(. Second round, kipping pull ups. Hit 3x10 of demos. Good thing I can still work 'em quick ;).

CFAX
3 Minute RNDs of each movement

Double Unders
Bear Crawl - 10M = 1 rep
Ring Rows
50M Shuttle Run = 1 rep

210 total - might have liked 225, just because. Kept today in mid-range mode. Love the group energy!

#300aDay
Planks were pretty fun today too. I think I am really going to like playing with these this month. Got them done on the balance beam. #BOLD for sure. Who doesn't LOVE the WORK wall?! I am always reminded because I certainly don't see it until I see a pic snapped.

Started out low on elbows. Kinda tight fit! Keeping my feet on was a challenge, but a few wobbles and done. Second round on the palms of my hands, much easier for balance. Last beam option was on the side! Yeah this one was harder,  keeping my feed steady and set. Gaze matters here ;).

Now, I just need to figure out how to make the burpees just as much fun! 

Heard there was a Handstand Club starting ... eh, not keeping up with Squat Club as it is even though I am still squatting 3-4x a week. So, may just handstand as part of my plank work this month when the opportunity presents, but not in a 'club' too many of those right now and starting to feel like the playground is in flux.

Stairway to Sublime

sublime!

... the presence of transcendent vastness or greatness ... 

transcending our normal standards of measurement

baffling of our faculty with feeling of limitation akin to awe and veneration

stimulation of our abilities and elevation of the self in sympathy with its object

sub - limit

under the lintel

Warm up
3 RNDs
5 flights of stairs up & down @ Villa Florence

Travel WOD
30 ManMakers in the hotel gym ;) DB @10#

Conditioning
Run 3 miles - Brrrr sunny crisp day in the city
Can't even believe how much I am enjoying these runs. I knew it was time to get some basics back in but I am feeling a re-regulation of my system overall while off strength cycle.

Great couple of days in San Francisco! Beautiful weather, fantastic couple time, amazing food, entertaining theater ... Ghiradelli finisher (enough said here!), cable car & a dip into the chaos that is the city!

On The Side

“You have power over your mind - not outside events. 

Realize this, and you will find strength.” 
― Marcus Aurelius,

Morning work

Warm up
EMOTM 5
5 Strict Press
5 Bar good mornings

EMOTM 5
5 Burpees
5 Air squat

Skill - 10 minute
P bar & Balance beam varied 

1 RM Sumo DL - only hit 205 today, just not focused
1RM Single arm press - 35# Right arm, need to get the Left arm caught up!

Hanging at the winery waiting for the carpool bus ... not a bad spot to hang! 
5 sets
10 Sandbag DL (5each side)
20 sit ups
20 push ups
20 squats

Got that 300 in easy peasy. Push ups are still a bit of an effort in the last 2 rounds when I do sets of 20.

Afternoon work

Well, swung by the gluten free bakery to find some quick carb options and tried a blonde brownie & cinnamon kind of snicker doodle. These are just not my go to things. Even in the post workout window which is where I choose to eat these. I was hoping to find some holiday treat choices. I am not really into baking but I certainly like to be brought back to those memories with a family recipe. I will keep trying. 

10 minutes of tire flipping
10 mile bike
2 mile hike

Really enjoying this effort. More therapeutic than anything. Not for time just that Low Intensity Stead State but the scenery is wonderful and my daughter was with me on this one. Lots of chatting, minimal sweat. 

Pressure

You are the perfect harmony of existence.

What a treat this was. Enjoy!

5 sets of 300aDay
1 mile R
5 sets of 300aDay

WARRIOR MODE 1 - 3 RNDs

• Plank knee to opposite elbow
• Pulled out push ups due to 300aDay volume
• Leg thread 

Sandbag WOD 40#

• 4X5 squat
• 4X5 side to side deadlift
• 15X10 second sprint 

1x20 DL @155#
1x20 Front Squat @95#

Finisher
Karen
150 Wall Ball for time

Don't Sweat It!

“To be free of destructive stress don't sweat the small stuff and by realizing that all stuff is small.”

Morning Flush
#300aDay #CoolCA
1 hour Dry Sauna
Every 5 minutes 10 reps of each movements
Yep, this was new, slow and steady, breath, hydrate and find a rhythm through the hour.

Water and egg breakfast on arugula. Coffee break ;)

Afternoon Grind
Row 800
Bike 10 miles
Hike 2 miles

Hankering for a mini tri today, but the swim was out. So subbed a row to start the grind. Hike had rolling hills, good cardio output (aka LISS) today. Think this was close to 45/50 minutes.

300 Again

“To keep the body in good health is a duty…

otherwise we shall not be able to keep our mind strong and clear.” 

~ Buddha

300aDay
Ugh! Not feeling it today, just keeping it simple throughout the day. Felt totally dragged out.

4x25 of each

• 1st RND - early morning inside
• 2nd RND - early afternoon outside
• 3rd RND - before dinner back outside
• last RND pre-epsom salt soak inside

Otherwise, rest, eat, replenish and enjoy the fall. It was a very busy work day, which I love.  So getting up and out between sessions was very welcome.

How cool is THIS?!

Meditation
I give thanks for and honor the miracle that IS my body.

Respond

Every cell in your body has a direct relationship with Creative Life Force, 

and each cell is independently responding.

AM
300 a Day
Nothing too fancy today. Yesterday was so very fun!

4 RNDs
25 Push up
25 Sit up
25 Squat

Afternoon
3 RNDs
Macebell 10 to 2

Total Tension Complex - DBL 8kg

1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press  + 1 squat + 1 renegade row per arm

A little swing ditty 5 sets of 20 power reps @20kg

Today's good read
A Call To Standards

Dinner with the in-laws.

Challenge oh Challenge ...

“If you aren't in over your head, how do you know how tall you are?” 

~ T.S. Eliot

300aDay Challenge
100 air squats
100 push ups
100 sit ups
Every day. Can be in any combination, can be spread out over the day.
This is about accumulating the volume, doing it right, developing muscle memory and endurance.

Started these early in the day. Sets of 4x 25 at a time. 

Squat Club
Basic guideline, squat something every day.
No volume rules, no weight rules, just do it right.
1x20 barbell

Warm up
1M AirDyne
Last set of #300aDay

So so, tight today. Taking the time to stretch pigeon again, some crow work. I do love Tabata, but the next day can be a good reminder of the work!

Snatch 3x2 - 55, 75
Clean & Jerk - 75, 95
Floor Press - 1x20 @75# - that was all I had today ...

3 RNDs
50M Sled push 125#
50M Bear Crawl
50M Walking lunges w/50# sandbag
12:41

That just about did me in. Got out of the car an hour later and knew I was in a bit of trouble. Fluids, food, some simple yoga and an early bedtime ;).

Macebell Plank drills

30 Days of Immune Boosting - FREE
A friend and I are going to get our boost on by giving this 4 minutes a day of Louhan Patting. Anyone else want to join in?



Meditation
In a hurry?!