CrossBox

“The only reason for time is so that everything doesn't happen at once.”

~ Albert Einstein

Beautiful Sunday. Up early while the house is quiet and still asleep. Enjoyed a cup of coffee & a moment before I trekked up to the local gym to get some work in.

The divide is so beautiful right now. Flowers blooming, color, green, sunshine & a cool breeze. Ultimate moments from every view.

Warm up
Row 1K

EKG - 90 seconds each movement
Shin Box Switch/Deck squat to Candlestick/Spiderman Stretch/Quad hops

Strength - minimal rest between sets 15-30 seconds
50 Bench press - 5x10 @55/65/75/70/65
50 Push Press - 5x10 @55#

Conditioning
Boxing sets, 50 body shots + 5 kicks R/L
6x :90, :30 rest
1/2, 2/1, 1/2/3, 2/1/4, 1/2/3/4, combo with 5/6

2 sets
: 90 jump rope :30 rest

That about did it. I thought I was in for Death By Ball Slam but think I will slide that one in somewhere within the next week :). Arms were pretty toast after that combo for the day, plus the push ups yesterday.

Perfect timing, I smell bacon for breakfast :)!

Good read
Pay Your Dues

Welcome Sweet Baby!

"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles." — Christopher Reeve 

My beautiful niece has now become a mother ;) and I am a Great Auntie!

The news of labor and delivery was so exciting and a little early, but there was nothing going to keep me from trekking down and welcoming a new generation into our family. Thankfully the drive isn't too long.

But first! I knew I had to get the work in because the next few days would be exciting, emotional and likely no schedule.

Warm up

Row 1k

Didn't find that I had much patience for this distance today.

5 RNDs

5, Bfly pull up, 10 Push up, 15 Reverse sit up on bench, 20 Squats 

TSC Wk2, D3

Strict pull ups 3, 2, 2, 1 - these need to get easier :)

KB Snatch R/L @16kg, EMOTM 7 - 8 minutes

KB Dbl Front Squat - 12kg (I need to step this up next week, these were a bit easy) 5x5

WOD (CFA/L2)

All w/45# bar, for time, but I forgot to check the time! 

• 100M Front racked lunges 
• 100M Overhead carry
• 100M Front racked carry
• 100M Back racked carry

I was so pleased that I did not put the bar down. I did have to take pause though ... Did the lunges 20M then pause, Overhead was 1/2 & 1/2, Front racked carry was the hardest, back to 20M before pause and Back rack was a straight through finisher.

Now, off to see Baby D!

Values, Get Some :)!

Life is not so short but that there is always time for courtesy. ~Ralph Waldo Emerson 

Great work, crazy environment. REALLY?! People walking in and putting equipment in my way while I am working out. REALLY?! Get some common courtesy ladies. So, I kicked up up a notch on intensity, I guess anger IS motivating, and moved it out of MY way. Big smiles :) for kettlebells, barbells and sandbags! Unconventional but never boring. Spin over that sucker.

Kettlebell, Sandbag, & Bodyweight Workout

Still only at 3 RNDs
These workouts are really a long slow burn!

Perform each set with no rest in between exercises.

A1: Alt Kettlebell Floor Press  x 20 @12kg pair
A2: Oly bar Bent Over Row - x10
A3: Push ups on the KBs x10

B1: Double Kettlebell Deadlift x 10  24kg pair
B2: Oly bar Back Squat x 10 
B3: Hip Thruster Reach  x 20

C1: Kettlebell Windmill - 3-5 x 10ES @12kg
C2: Sandbag Half TGU - 3-5 x 10 ES used  20#  bag
C3: Myotatic crunch x 20

HE: Subbed 24kg Power swing for large sandbag - 4x15 sec ES

39:17
The last round really flowed well, though I was tired and dripping! These are not your quickie metcons peeps.

Row
500 R 1 min, Row 500

Done and ready for some B&B Burgers with the family! Tonight I put it over cilantro and topped with sauerkraut. Next time I think I'll add a glass of red.

Close to Home

Only the guy who isn't rowing has time to rock the boat.
Jean-Paul Sartre

Buy-in: PVC Pass thru, PVC OHSquat, Burgener Warm up, MMM Mobility Warm up

KB Skill

1 arm swing 24kg R/L

CFE WOD
Row 1000
21 Backsquat 115#
Row 750
15 Backsquat 75#
Row 500
9 Backsquat 65#

Running from room to room, changing weight and working in between another lifter...not bad all things considered!
Rx 13:31

Cash-out: PT Grinder Cool Down (yoga frog, downward dog, plie squat)

Perfect DL Sox

Simply put, joint mobility is the active pursuit of joint health through movement.

Darn! I cannot remember where I saw this. So true, so true ;).

CFRV

Strength
Resting 60 seconds between sets
Deadlift 2-2-2-2-2-2-2-2-2-2 @155# After watching demo, WAY too light ;)

WOD Demo with Patriot CrossFit - video [wmv] [mov]

WOD
21 Deadlift 135#
21 Pull-ups
Row 21 Calories
15 Deadlift
15 Pull-ups
Row 15 calories
9 Deadlift
9 Pull-ups
Row 9 calories

Team work! All members must complete a set before moving on together.
11:51

PM
CFE Row (raining too hard to run effectively today!)
Row 4x2:00 R4:00
Wow! That was good. 

MMM - Wkt #1

A: Pull ups 3sets, x10 reps
R90
2 RNDS
B1: Front Squat 8 @12kg
B2: Clean & Press 8@12kg
R90
6 RNDS Circuit style@12kg, 20 seconds on, 10 off, R15 seconds between rounds, repeat
C1: Snatch R (15 reps/15/14/14/14/13)
C2: Jump rope
C3: Snatch L (15 reps/15/14/14/13/13)



Nutrition:
1 less cup coffee today, don't miss it even a little :) more energy!
IF this morning
Additional water - feeling dehydrated

Clean Before the Storm

Morning
Buy-in: Samson stretch, PVC pass thru, PVC OHSquat, Handstand hold practice on the wall

Skill Drills:
MyMadMethods
Strong Like and Ox - Wkt 4 - conditioning
2RNDS
A1 Swing @16kg x20
A2 Deck squat x10
A3 Clean (Dbl) x10
A4 Air squat x20
A5 Figure 8 to Hold x20
A6 Alternating Low Lunge x20
A7 TGU 2xLeft 12kg
A8 Plank 30 seconds each rotation
A9 TGU 2xR 12kg
A10 Push up x10
A11 Snatch L x10
A12 Side plank 30 seconds each side
A13 Snatch R x10
A14 Burpees, yeah! x10

CFRV
WOD @ CoolFit
15-12-9-6-3
Power Clean 95#
Bar Facing Burpees

10:29 - tough today, feeling yesterday a bit in the arms, but I love this kind of wod. Change of weather made this outdoor beauty really nice.

Cash-out: 1000m row 4:09