3 Rs

Insist on yourself; never imitate ...

Every great man is unique.

~ Ralph Waldo Emerson

Warm up
EKG L1

Skill
100M Handstand walk
10 DUs every miss. ugh lots of DUs

KB Complex
Strength - done with DBL KB @8kg
1 clean, 1 press, 1 front squat, 1 renegade row
1 clean, 2 press, 1 front squat, 1 renegade row
 ... 3 press, 4 press, 5 press, 4, 3, 2, 1

5 RNDs
20 KB swings
10 Ring swings

10 min clock
5 minutes AMRAP
10 DL @ 145#
10 HSPU - crap, need to be working on these, back to mat

5 minutes AMRAP
10 Power cleans @95#
10 warrior mode push ups - gotta keep working on these. fun!

Meditation
I AM a vehicle for the Divine image of God to manifest.

Read Me
The Three Rs - Reset, Reinforce, Reload
Listen to the audio. Don't ask, if you care about mobility, just do it!
Chemical? Take down that inflammation!

Great

"... every pure and wise spirit that ever took flesh.

To be great is to be misunderstood." – Ralph Waldo Emerson

#Trust30
Ask and It Shall Be Given
When it's not working, you are responsible. There is a tremendous skill in deliberately directing your own thoughts that will yield results that cannot be compared with results that mere action can provide.

Whoo hoo! Good day ;)

CFRV WOD
10 RNDS
5 Pull up
10 Push up
15 Squat

Then

21-15-9
Power Clean (85#)
KTE

Then

1 mile run (ewwie) felt great after though

Already sore from MT and yesterday's GS, went a bit under Rx on the Power Cleans since I cleaned yesterday too, good to get the fuzz out. Not too heavy, but it was work by the 9. Hot, drippy and DONE. Ready for a fantastic lunch at the Yardhouse!

Oh man, I need a day off but don't want one...active recovery sounds better ;)! Saturday is almost here.

Lose the FEAR

You must do the thing you think you cannot do. ~Eleanor Roosevelt

#TRUST30

Is fear holding you back from living your fullest life and being truly self expressed? Put yourself in the shoes of the you who’s already lived your dream and write out the answers to the following:

Is the insecurity you’re defending worth the dream you’ll never realize?
or the love you’ll never venture? or the joy you’ll never feel?
Will the blunder matter in 10 years? Or 10 weeks? Or 10 days? Or 10 minutes?
Can you be happy being anything less than who you really are?

Now Do. The Thing. You Fear.

How could the answers be anything other than NO! Action - Overcome the hesitation. It's not as bad as you think it is.

WOD
Turkish Get up 5x5 (12kg)

21-15-9-6-3

• Snatch R
• Push press
• Snatch L
• Figure 8
• Burpees

Ideas are cheap, Execution is priceless~

Great little reminder of where I was last year at this time.
Good times ;-)~

2010 Team VictriX
CF VictriX has morphed into CF Roseville and the 2011 team hit NorCal regionals with a ton of gusto.

So much has changed for me over this last year.
Perspective on NOW, JOY and INTENT. 

Be someone that gets it done! You have to know where you are going first ;-)!

Mobility 
Roll it out - Primary 3

June KB Skill
Figure 8 to hold 8 minutes

Coffee and coaching plan.
3 hours on the deck, then it is my turn ;-).

CFE
SS - 20 - 50's on the minute. yummy~

WOD
3 hours after CFE - KB WOD

 "Arnie"
 With a single 12 kg kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right  arm
50 Swings
21 Turkish get-ups, Left arm


#TRUST30
I am thinking maybe a triathlon at the end of the summer...no time to train with swim team in full force, but Brain MacKenzie's UnScared philosophy just might be my ticket to having it all.

Goal:
Olympic Distance Tri

Roadblocks:
Time has been the main roadblock in the past. Training for the sprint a few years ago was fine but increasing distance put me over the edge. Also I found a lack of training focus without a coach and once I began CrossFitting I didn't want to give it up but couldn't find a balance between the two.

Plan:

1. Switch over to following the CFE program along with CF 3x a week.
2. Assess progress at 2, 4, 6 weeks.
3. Now time to go and pick a tri!

Feels good ;-)~ 2011 theme Strength, Courage & Wisdom~

Get busy living!

"Life wastes itself while we are preparing to live." – Ralph Waldo Emerson

Though, no sun out today... Almost skipped the run today, but there was a break in the rain, kinda ;-).

Active Recovery
4 - 800M, 400 jog recovery.

Last run 1:50 400y, 4:00 800y

Yes, tired, but happy to have run even in the rain!