14.3 Lift Jump Repeat

“The more I want to get something done, the less I call it work.”

 Richard Bach

Fresh air, Sunshine and Dead-lifts!

That is what I call a good way to enjoy the day. Couldn't get to the workout until mid afternoon but it was well worth it. Set up outside, bit of a breeze, timer & counter, 3, 2, 1 ... GO!

I really enjoyed this workout. There was so much information and so quickly about this workout on how to strategize. Pre workout warm up, mobility & post work effort was a relief to have an honestly ... made a significant difference for me. As for the workout itself, a bit of pre planning really made it go smoothly, set up weights in an order, know when to break, when to transition, box placement. Time spent on the heavy weight was well worth each rep, setting up and breathing. Last set of jumps @6:03. I was not in a hurry, it was an early quick pace, unbroken first round, second round broken into 3rds (3x5), third into 5ths (5x4) and last singles. Could I have eeked out a few more reps, I think so ... after hearing how many were doing the night before I opted for a conscious breath in between the last 5 reps. I am very pleased. It is the next day and I feel it but no rehab required. A little AirDyne flush and some recovery swings. More sunshine and a movie with my sweetie girl.

Good show HQ. I am one and done on this but will plan to do it again sometime after the Open before swim season :)! Honestly, each of the workouts so far have been enjoyable. Tough but ... I know the MUs are coming and I am not prepared, my own fault, I am there, I am there, but I am not quite there. It is something that makes the difference between work (wall ball, thrusters) and exhilaration (double unders, pull ups).

Happy girl & still enjoying the ride ~

StrongFirst

Focus on your potential instead of your limitations.

EKG - BW L2

AirDyne 2.5 miles
Ran the first one to get the blood pumping 4-5 and dropped the remainder down to flow. Sweating like a crazy gal at the end of this. Humid?

No lifts today, so enjoyed the skill work.

I cannot believe how long it has been since I have actually worked - worked - with the bell. But all that changes today! My KB class is back on the schedule officially in our little Podunk town, rest time is over and I can't wait to see the group.

... AND I am officially signed up for the StrongFirst KB certification in Feb! Woo hoo! Taking it to the next level. This means some focused training. Taking Dan Johns recommendations to heart and incorporating them in to my week, look for that starting next rotation. Perfect practice ...

EMOTM
1 TGU, snatch at the top 35#

Joy :)

3 RNDs
20 GHD
20 Ring dips
20 Pull ups

B warm up - nothing like working on a little snatch form while everyone else is!

Jammed straight up to volleyball tonight. Tick tock, oh how time can fly. Missed the first match ;( but came in strong on the second and we ended up with 2 out of 3 matches. Great teamwork, great weather, just all around fun to be back on the court. Practice seemed to pay off for Bump Up OR Shut Up! so far.

Food nugs
Thinking of shifting to a more cleansing diet for a few weeks. I was exposed to something that has just put my gut in a wringer. Doesn't make it fun to try to eat to perform when ugh! I have added some deep green smoothies in and already feeling a difference in digestion. Highlights coming.

Meditation
While I love making this a priority, yeah, not today.

Chick talk!
Want an athletic body but still fit into your skinny jeans ... not gonna happen! But if you take a deep breath and congratulate yourself on a body well built, you will realize that you just might look damn good in a new cut of booty jeans and celebrate the work you've done.
The Athletic Build

Coached by a woman? A good read. Female Coach?
10-reasons-why-you-should-take-more-notice-of-what-a-female-coach-has-to-say

Dear CrossFit
Crossed the line with inappropriate photos? There is nothing worse than trying to perform and perform well than to have a camera snap a crotch shot or wardrobe malfunction. Most athletic wear is pretty steady, but not made for every move we might attempt. Take to heart the takeaway. Well done Patrick!

Sweat Glands in High Gear

Success is dependent upon the glands - sweat glands. 

~ Zig Ziglar

Pre-WOD
Scorpion Transitions

Um, yeah, mine are not quite this fluid. Loved doing them though, great transitions and now that I am not nearly as active in yoga, I really feel the benefit of opening up the body with these pre workout.

Skill WOD
5 RNDs
3 Rope pulls (no rope at the gym, so tripled the pull and went from ground to standing)
10 HSPU (so so happy, did these with only sandbag as my cush & hit 5x5)

Strength
Backsquat 5x5 w/3 second pause
95x5, 115x5, 125x5, 135x5
Max set@ 145 x3 WORK felt great but that's all I had

Sumo Deadlift
10x1
Max set @215, yeah!
Failed on 225 but okay with that today :) when 195 feels 'light', happy girl.

3 RNDs
6 Squat cleans @ 75#
6 Atlas stone lifts @70 (ish) - these are tough but worth it
10 GHD Raises - on my hammys

Not really my first choice to hit this whole workout in one session, but I am determined to get it done and this is the way I have to play it today. Could I have gone heavier on the lifts maybe PR without the creeping thought of a load of work ahead ... maybe sir, maybe. On deck for 3 hours coaching and a quick swim this morning. The early schedule is just going to be tough over the next week or so. Let's see how hydration maintains and recovery is via HRV and just go for it!

MetCon
21-15-9
KB high swing (to forehead not OH, too close to lifts to risk lower back strain) @ 24kg
Burpee over Box Jumps - gawd these sucked!
5:23

I think I continued sweating for a good 30 minutes after this and the heatwave was last week. A perfect 77 degree day, cool breeze and I am just pouring it out. While I am sweating on the outside, I am salivating at the post workout carb that I am going to enjoy!

THAT WAS A FANTASTIC TRAINING SESSION. Only thing that would have made it better was to play with someone ;).