Are We There Yet?

Thursday
Buy-in: Dislocates & rotational dislocates 5/5/5 push/pull/squat x3, Spidermans

KB Sept Challenge
4 minutes Bottoms up Clean & Press

603 PTP

• Deadlift (wm3x3) 180x3, 160x5
• Press (wm3x3) 55x3, 50x5

CFE Bike

12 x 1/4M (400m), rest 1:00

I do love my bike. We are getting reaquainted ;)~

Went to the pool twice today attempting to swim. First time, forgot goggles and towel. Could have gotten in but eh...could also hit it on my way back from the bike trail. Second time, so many kids, just not an option. So...tomorrow will enjoy the schedule and swim ;).

Primarily Paleo
Fantastic omlette at Venita Rhea's #5 lots of veggies hold the cheese and swap out eggplant for turkey. Plenty leftover for quick breakfast in the am. Grapefruit juice.

A Day of Labor~

Labor day was the day to sleep in ;). Family morning and a trip to the box, now that a new WOD time of 10:00am was on the menu!

KB Sept Challenge
4 minutes Bottom up Clean & Press

CFRV WOD

CrossFit Games Event 10
For time:
20 calorie Row WOD modified...Run 800
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24″/20″ box
20 Sumo-deadlit high-pull, 105/75 pound WOD modified...53lbs
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165/115 pounds WOD modified...run 800 meters

19:05 whew! Fun and great to hang out with the crew!

603 PTP

• Deadlift (wm3x3) 175x3, 155x3
• Press - no press due to OH in workout today

An hour at the pool, 4 hours of painting count as a workout? How did I get the top of the walls?! I'm the shorty ;). Off Tri, hot today

Blow It Out

"Greatness resides in those who have the patience to master the patterns first, then add complexity later." ~Dan Johnson, TNation

Some days you just need a good WOD to blow it all out. Fast, simple and with great execution.

CFRV WOD:

"Annie"  

oh Annie, could it be a whole year since I have seen you?! or is my tracking a little off?

50/40/30/20/10

• Double Unders
• Sit ups

6:55 

Not bad, according to  my records a PR. Not sure why the rope always seems to unscrew during these workouts. Day 4 of workouts, in need tomorrow's day OFF ;). Stick to the schedule.

Thought I would forgo the lift schedule because I am feeling pretty tired and sore after adding in the bike sessions this week and yesterday's run left me with a tinge of shin sprints (trail shoes and slippery socks I think), but after a couple of working hours my prowess overcame my discomfort and I went for it!

603 PTP:

• Deadlift (wm sets3x3) 175x3, 155x5
• Press (wm sets3x3) 55x3, 50x5

Cash-out: Light "Grace" 30 Clean & Jerks @65#  - 2:32

I am due a brick workout today, but will push that out for tomorrow's active recovery.

Bottoms Up!

Buy-in: POSE Running - get educated, watch videos, practice 2 drills

KB September Challenge
Bottom Up Clean to Press
4 minutes of good quality movement each side



603 PTP:

• Deadlift (wm sets) 195 1rep form felt ugly, reset at 185x3, 165x5
• Press (wm sets) 60x3, 55x5

Cash-out: Run 3x800 w/1 minute hard in the middle of each 80, rest 2 minutes

CFE Swim: 500 yds - wm - 200 free, 10x 30 seconds on, 90 second rest, cool 50 free, site breathing

A Little Cindy

The basic difference between an ordinary man and a warrior 
is that 
a warrior takes everything as a challenge, 
while an ordinary man takes everything as 

a blessing or as a curse.

 ~ Don Juan

Buy-in: R400 (pay attention to POSE), Walking lunges, Spider-mans

603 PTP:

• Deadlift (wm setsx3) 190x3/170x5
• Press (wm setsx3) 60x3, 55x5

Cash-out: 3 RNDS Broad jump 40yds, Box jumps - reps = # of jumps it takes. 8,9,8

Bonus: 10 RNDS Cindy 9:49 - need to work on hand release push ups, not getting technique.


http://www.fletcherfitness.com/sport-psychology-for-elite-fitness-periodization-burnout-crossfit-balance/

CFE Cycle: 3x 2M TT

All Hail!

‎"Play like you're in first, but train like you're in second"

 

Buy-in: Run 400 mile easy, Pry squat, Samson Stretch, TGU 2each sidex2 RNDS 18/26/35

Mobility: Deadlift Prep

603 PTP:

• Deadlift (wmx3) 180x5, 160x5
• Press (wmx3) 60x3, 55x3

CFE WOD:

'The Chief'
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Max rounds in 3 minutes of:

• 3 Reps of 95# Power cleans, 
• 6 Push- ups 
• 9 Squats 

Rest 1 minute. Repeat for a total of 5 cycles
4,4,4,4,3+

CFE Swim
3-200yd Combat Side Stroke, 1:2 rest between sets - 12:24

Done!

Back to the Work

Only Sunday and it feels like work.

CFE Swim
Morning swim on tri schedule:500 on CFE Tempo/TT speed.
750 on the tri schedule, swam Combat Side Stroke to round it out with the extra 250.
Hit the 750 and was feeling good, so went to 1000m and mixed in some basic kick drills.
Working on site breathing a bit as it is really different that stroke breathing.

@ CFRV
Buy-in: OHS Warm up, Burgener Warm up, Snatch Balance


3x3 warm up set Power Snatch, 45/55/65 - really work on the third pull
3x3 Power Snatch @65# Rx

603 PTP:

• Deadlift (WM sets) 175/155
• Press (WM sets) 55/50

Cash-out: Row 500x3,  6:03 - been awhile since I have been on the rower, played a bit with form. will still work on it, not consistent.

Moving on~

Great unexpected workout today at the local gym CoolFitness ;)

I had planned to get it done outside of the canyon, but popped in for a run on the loop and happened to get in the last WOD there. All closed down getting ready to move across the street, a new beginning.

Buy-in: Dislocates & rotational dislocates

603 PTP:
Day 

• Deadlift (wm up set 3x3) work - 170x3, 150x5
• Press (wm up set 3x3) work - 55x3, 50x5

So um, feeling yesterday's Bear Complex, yep, I can say sore today. Work was still good though the presses felt heavy, hope I can wash my hair.

Cash-out: 7 RFT 21 squats, 14 KTE, 3 MU (subbed 4 pull, 4 tri push ups) - 9:36 very fun!

4 RNDS B2B Tabatta -simulate bike, which is still non operational for training ;( then 20 minute run. Oh yes, welcome back GRIP.

What's the PLAN?!

Stick with the plan ;).

Don't get sidetracked with some of the cool WOD's that look too good to miss! There is plenty of time, sometimes you just have to let them go, revisit on another day or know it will come around again! Stick with the plan ;).

• Dynamic warm up
• Box jumps on my fav granite rock
• Run 3o minutes: Olmstead loop those hills just make a difference! Good run this am though, that last mile of the tri is gonna be a B!
• Roll out: SMR Primary 3 (Network Fitness)

603 WOD @ CFRV

• Buy-in: 100 Jump rope, 2x (10 squat, 10 push up, 10 pull up)
• WOD: The Bear Complex - 10 minute AMRAP @ 65# (31 full good quality reps)
• Cash-out: Tabata sit ups (thanks Amy), Mobility WOD

CFE Swim:
Long Intervals
6-100yd on the 2:00

Planning/Programming the thing to DO! Be smart, have FUN~



Well, I seem to have a bit going on for the end of the summer, but I am doing my best to be smart and plan well. Deciding to do a triathlon on the fly, well let's just say...I 'might' be able to pull it off without training, but that doesn't really work for me. I like to have a plan so that I can find my flexibility in training, have fun and not give up what I want to do.

Running two programs concurrently and starting a new sport. Hmmmm. So, my 603 PTP 1RM and taper for the Triathlon are all in the same week. I feel confident that all will be well. My only challenge is not looking at the whiteboard in the box. UNLESS it is on WOD day ;), then I can make an informed decision on scaling or turning on the gas or whatever! Lifts mesh nicely, even workout run/row seem to be good in the overall program. I just need to watch energy expenditure and truly take my rest/recover days seriously. The boxing drills I am squeezing in only two days a week and less on the heavy bag more shadow boxing for muscle memory until mid-September. I can't wait to tackle that program full time! Something to look forward to and add a more KB training in on that rotation.

Al-rightly then!

Hello Helen

So, we meet again. I think I have missed the last couple of times we did Helen in the box. Including yesterday... oh so close!

Buy-in: 5 RNDS of easy Cindy, ahhhh she's a beaut.

Mobility WOD: from yesterday footstrike. Good repeat, feeling the 30 minutes of running yesterday.

603 PTP:
Day 15

• Deadlift (wm 95x5-125x5-145x5) 165x3, 145x5
• Press (wm 35x5-45x5-55x5) 60x5, 55x5

Cash-out: Helen - 3 RFT 400Run, 21 KB Swing 16kg/35lbs, 12 Pull ups - Rx
PR'd @ 9:36/keep getting better!



Cycle: Tempo ride (1hour)

Go Boz

Buy-in: Coach Boz OHSquat warm up, 3-4x.

1. Pass thru 5-10 reps, move hands closer, repeat
2. PVC OHS x10
3. Hold in down position 5 count, drive shoulders up, vertical torso, knees out.
4. Bring hands in and drop in the hole again, repeat with feet.
5. Retest Pass thru.

603 PTP:
Day 9

• Deadlift 155x5, 135x5
• Press 50x5, 45x5

Cash out: Have to sub the rower with Jump rope session, warm up for Boxing drills today. Will get that in tomorrow. 

3 min on, 1 min rest (first 45 seconds of this is in the sitting against the wall position) - 6 RNDS

1. 50 punches wm, footwork
2. jab (1)
3. jab, cross (2)
4. jab, cross, hook (3/4)
5. jab, cross, hook, uppercut (5/6)
6. jab, cross, hook, uppercut, body punch

3 min on, 1 min rest (same as above) - 5 RNDS (combos)

1. 1,1,2
2. 3,1,4
3. BR,BL,4
4. 5,2,3
5. 2,3,4

Mobility WOD  - Episode 250/365: Creating Loaded Hip Stability and Torque

Buy-in: Dislocates and Rotational Dislocates, 20 squats, 20 GHD, 20 Push ups

603 PTP

• Deadlift 151/135 x5
• Press 51/45 x5

• 4 RNDS x3 minutes each - focus on footwork & 1,2 combinations (skill)
• 4 RNDS x30 seconds each - punch out
• 1x3 minute round - combo

Rest 5 minutes ;)

WOD
5 RFT
10 KB Swing (Russian/Heavy 24kg/53#)
15 T2B
50 Double Unders
13:22 - felt that one for a while on the sweat meter.

Cash out: Suitcase DL 3x5 R/L 65# form hard to keep straight, fun lift.

Good Day for Play

Mixed these workouts up a bit to fit the schedule and it was a blast. No weight day, weird.

RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star

RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11

RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.

RND 4
2 minutes each drill x2 - heavy bag

• L/R 4x then 8x fast
• L/R 4x then 8x fast
• Mixed w/kicks

RND5
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups

RND6
Stretch out Mobility WOD

• Shoulder
• Hips

Sunday Funday

Buy-in: 10 Dislocates + 10 Rotational Dislocates, Burgener warm up

603 PTP:

• Deadlift 135/125
• Press: 45/40

CFE WOD
21-15-9 - 11:42

• OHS 65#
• T2B
• Dips 

Head out to the track

• Run: easy 2x400 on the 2:30, 2x800 on the 4:00
• Cash-out: 10 cartwheels each side (hahahahaha), 50 yds Broad jump (fun ;) between 2-3 yds per jump), Handstand hold (3 solid seconds...it's a start!).

Hey Squat...Grow Up!

Be sure to put your feet in the right place, then stand firm.
~Abraham Lincoln

Buy-in: 1 minute DownDog, 1 minute GobletSquat, 1 minute PrySquat


g the Squat from Patrick Cummings on Vimeo.

603 PTP:
Day3
Deadlift 1) 140 x 5 2) 130 x 5
Press    1) 50 x 5  2) 45 x 5

Cash out: Backsquat 5-5-5-3-3-3, 70/80/90/100/110/120
Nice little Wendler ditty ;) formula for WK1

I thought I would want a little 10 min AMRAP metcon in here today, though not prescribed. Feeling good, but I can follow directions ;) and am happy for it.

Endurance
run this afternoon.  4x400 1 minute rest between.

Plank holds: 30 seconds x4 on each rotation

A Walk in the Park(ing lot)

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

603 PTP:
Day2
Deadlift  1)135x5 2) 125x5
Press      1) 45x5 2) 40x5

Yep, only two sets here. Just follow the program and the itching will soon subside I am sure.

Cash out:
5 RFT: 10 KB snatches, 24/16K (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees.
8:25

Mobility
shoulders, back and hips - yoga stretch.

CFRV WOD
3 RFT
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Sit-ups
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Good mornings, 45/35 pounds

14:48
Used a KB ;)~ the weight overhead...last round, left arm, yowza. The COOL thing about this workout, did it all outside (sit ups a bit rough) and the patrons of the surrounding businesses thought I was a bit nuts or something, hehehe.

Live Blues at TownCenter tonight! Its a good day ;).