Hello Body!

Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, 
and you are worth the effort!

Active recovery
10 minutes Rowing
1 mile hike

I think that covers the 20-40 minute range ;) nice and refreshed!

Mobility

• Thoracic - ooch! I needed that.
• Lower Body - Quad rock-n-roll
• Home back massage - oh thank you! I did not realize how tender I am from these last few days. Not tight, not really sore, but with some pressure, certainly ready for some anti-inflammation and recovery.

Inflammation
Epsom salt bath - love love love ... Jetted tub is the bomb!

Nutrition
Hello crockpot!
Basics: turkey chili w/fire roasted chicken sausage; chicken thighs, slow cooked shredded beef.

This is going to be a bit of a challenge since I am starting the AIP. A rotation within the ISWF program 2 weeks AIP, 2 weeks FODMAP, 2 weeks Low Histamine.

Mental Restoration
Smallville - a little mini marathon at the end of this holiday break, with my sweetie girl watching our favorite inspiration - Superman! Hope!

Still reading Women, Food & God - very very good read.

Articles/posts worth a look
Light Reading ;) for body awareness.

• Accepting my CrossFit Body
• CrossFit Women: Dirty Little Secrets
• A CrossFitter in a Non-CrossFitter's Body

Just Show Up

Always bear in mind that your own resolution to succeed is more important than any other. 

~Abraham Lincoln

Still in recovery mode. Upper body is wicked sore. Came down for the 10am team workout and they went for 9am instead ... so, took advantage of some skills work, yes ... HSPU and did the Press work, light, oooch. Focus was on elbows forward from press to jerk. I really felt the crunch (and have the darn bruise badge) on those shoulder to overhead. Cleaning each one was stinky! And made for so much extra work.

Lunch was welcome even though it was in my car while doing some online work. Hey! Sometimes you have to be prepared and mobile! Beef over miracle noodles with sliced grape tomato and onion, simple! Too cold for lettuce  today ... hey it happens!

Evening work, now that the KB class has moved to Monday night, I was a little skeptical of my participation but once warmed up it was a dream as usual.

Warm

5 RNDs

5 push up

10 Myotatic crunch

100 swing warm up

Skill TGU - 5 minutes

Workout: 1 round
45 seconds work/ 15 seconds rest/prepare for next round
Always start from a standing position:

1) Over head lunge (R)
2) Over head lunge (L)
3) Swings
4) Goblet squat
5) T-position (kneeling windmill (R)
6) T-position (kneeling windmill (L)
7) Swings
 Goblet squat
9) Get up to palm (get up sit up to hand) (R)
10) Get up to palm (get up sit up to hand) (L)
11) Swings
12) Goblet squat
13) Full TGU (R)
14) Full TGU (L)
15) Swings
16) Goblet squat

17 Around the World R

18) Around the World L

19) Swings

20) Goblet Squat

Total swings for day ... 400 = 2600 cumulative reps for January challenge

Flush It Out

The pain you're feeling can't compare to the joy that is coming!

Woke up, oh, just a little sore today! This was just tryouts. Yet another level to step up to.

Paddled around a bit for the morning, really enjoyed replenishing with coffee, spinach/onion omelet and leisure.  Head was still a little fuzzy on the right side, but that Texas RubyRed grapefruit hit the Vitamin C spot. 

I knew that it would be well worth it to flush out the lactic acid KB style. Plus...it is challenge time ;)! It was more like a 'don't let it get away from you' thought, the volume missed can add up too quickly and with the next phase of L2 starting tomorrow, plus challenge volume, 'keep moving forward!' So I pulled out the 8kg beauty and stretched it out. I forget sometimes how nice that little bell can be. Finished it out with a total of 500 to ticker me up to 2200 completed swings.

Warm-up 100 @ 8kg

10 RNDs

10R

10L

Around the World/Slingshot

Work - Trio 360 @ 8kg nice and fast, flush and rythmic

3 RNDs

10 R KB 1 Arm Swing, High Pull, Snatch = 1 rep

10 KB Swing Low, Chest, OH = 1 rep

10 L KB 1 Arm Swing, High Pull, Snatch = 1 rep

10 KB Swing Low, Chest, OH = 1 rep

HappyEnding

40 reps Freestyle

Loved working the swing flips here, did sets of 10, side to side, then low swing w/flip 8kg

Bump, Set, Crush!

Love at first spike.

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
*30 minutes today of trail walk (hike). No equipment available ;).
*Additionally, took about 60 minutes to work on volleyball skills. Bump, serve & reaction time.

B.
Mobility and Maintenance
* Did not do such a good job here today. Just went through the motions on hips, no shoulders and hamstrings. Foam roll the Primary 3, but really need to treat this with more effort.

C.
Inflammation Maintenance
* Went with some EMS today, small unit to play with on the wrist.

D.
Nutrition Preparation
* A little behind on this one. Plan not quite finished. Crazy huh?

E.
Mental Restoration
* Recharging today consisted of a wonderful Energy Balancing Meditation - about 30 minutes.

Taking Full Advantage

Your present circumstances don't determine where you can go; they merely
determine where you start. ~Nido Qubein


Stay serious about these. Use them wisely and enjoy! Well, since I am 45 years young today, the plan was to enjoy the ultimate 21-15-9 WOD, however, my body was not on board and I was due for this change of enjoyment.


So ...
 
Active Recovery Day
A.
Aerobic Restoration - SEALFIT style ;)
* In the swim category, I took 30 minutes treading water.

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Went Extended SMR today over Mobility WOD.

C.
Inflammation Maintenance
* Hmmm, this one was tough on the schedule. Just didn't build in time for therapy. So, I went with Nitric Balance today.

Nitric Oxide (NO) has both positive and negative influences on physiological systems. The outcomes of NO activity are dependent upon which of the three nitric oxide enzymes or synthases are expressed. The three Nitric Oxide Synthase (NOS) isomers are Neuronal NOS (nNOS), inducible NOS (iNOS), and Endothelial NOS (eNOS). nNOS is used to optimize neuronal synapases. iNOS activity promotes inflammation and produces harmful free radical actions which promote inflammation, tissue destruction, autoimmune mechanisms. eNOS activity produces dilation of blood vessels, glucose uptake, and activation of muscle mitochondria energy utilization to help in cell function and recovery. in summary, nNOS and eNOS have actions that support healing and recovery ' and iNOS activity promotes actions that produce tissue destruction, inflammation, and autoimmunity.

D.
Nutrition Preparation
* Whole30 program start, August 2nd, post bday celebration glass of wine with hubby.

E.
Mental Restoration
* Family dinner!

No More Rest Days

Do whatever you will, but first be such as are able to will. 

~ Friedrich Nietzsche 

Spectac day with my team! Dolphins swim, swim, swim. One more week, taper, taper, taper. Champs & fun! It was much warmer in Grass Valley than I expected. Stayed hydrated, however, this meet took a little more out of me than usual.

After a little rest and Olympic viewing ... it was time to get some active recovery and mobility on.

Oh yeah! Great template, I will continue to use this on actual active recovery days with my specific choice of recovery ;)! Based on the programming, these days will now be in place of rest days throughout the competition year. Gulp ;). They don't look too intimidating though, but participation is the key here.

I can see that the key to my recovery is going to be circulation or 'flushing it out' after some serious work. I know that I have not felt the crippling soreness that often comes with some CF wods and yet I have been putting in both the work and effort. A 'gentle' soreness that wears off a bit with morning movement has been the regular theme this week. Later in the day or before the next session of work if it is late afternoon I am feeling it too. But post work has left me with a little endorphin high ;)!

Today
A. 45 minute hike, love where I live, thank you rural ~
B. Mobility & maint. choices:

• Shoulder
• Upper Extremity - 5 way shoulder ... gotta start somewhere!
• Lower Extremity - “generalist,” post wod, lower extremity “routine"

C. Inflam plan - salt bath to start things off. Epsom with some aromatherpy of lavender for nervine support.
D. Nutrition program - plan for the week written
E. Mental restore - Enjoying some mediation work from Power Up Your Brain. 

Active Recovery Day

A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycle (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
- AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength
StrongLift 5x5 B
Squats 95 - solid, still 1 minute or under rest ... patience is thin on these
OHP 65 - struggling here, darn it
DL 135 - skipped ahead a little here! more patience girl, stick to the program mantra

Active Recovery?
Well, how about a fun hike to University Falls.2. 5 miles in and out 10# backpack.Fun on the slides!! Brr, count as cold therapy?! What a beautiful setting. Nature's water slides rock!

Felt those squats on the uphill climb on the way out though.

Excellent day ~

Those Runner's Legs

Tri Run: 30 minutes w/3x hill sprints in the middle, 30 second recovery after each sprint. 5K

Mobility WOD: is a must as I do these runs. I know that I am not doing a huge Triathlon but it IS much different than how I have been training over the last year+...so much different from the 400/800 quickies.



Work, Banking, Estate stuff and some post run melon, mmmm.


Tri Swim: 500 yds - 8 laps tabata in the middle. 200 warm up, 200 tabata, 100 cool down

Tri it ;)

CFE Run
Dynamic warm up
5K Tempo/TT Day

Lower back left side a little twingy today. Likely from yesterday, but felt just fine post run and stretch.


Active Recovery
500 Swim TT - 9:12

Feeling a bit of tension and fatigue in my arms from, but have been asking a lot with the new boxing drills and wod's together, all in all, yeah good to be back in the pool to stretch it out!


603 PTP: Rest Day

Mobility WOD:

• Foot Strike
• OHS/Snatch Prep

Finally Friday

WM
Tabata squats


Swim (am)
1000yds + mixed drills

Active recovery, necessary ;-)