Breathe, Stretch, Flow

The power to move freely with your body, is part of your Evolution.

Breathe. Stretch. Flow. 

Woke up still feeling the effects in my legs from the weekend. 

Breathe, stretch, flow. 

Planning a good flush out before lifting. Seriously, did I do that much work! There was so much fun that it hardly felt like work. Well, I do know that I woke up a few areas that have not been working as much! Start with some sun salutations and get to looking up the mobility warm up!

Considering my relationship with time. I am in the perfect place to begin creating some new habits. So much to consider, particularly when it comes to what I want to work on related to body movement. I know that strength is building, I am feeling good with that, but I have had a tingle in the back of my mind about 'movement' not just strength or power.

AirDyne - 1 mile, tight

EMOTM 10

5 Ring swings

2 Snatch @bar

Meeting with Juan to do some MU practice Thurs ;). Yep, I combined these in the interest of time for me. Since I am not MUping yet.

Warrior Mode Flow

2 RNDs

10 each

Knee slide through

Leg pull through - know that I know ... so much easier!

4RNDs
5 Backsquat @145#
5 Snatch grip DL @ 95#
10 GHD
10 Superman rock

Had had to play with more spidey stuff. 
10 each side
Lateral hand push ups ... not sure what they are really called! Both hands on the same plane on one side of the body. Me likey ;)!

Meditation
The power of habit. First create the habit. Then the habit creates you. 
What might you be creating? Do you want to create something else? New habits must lead.

Food nugs
Breakfast smoothie - finishing up the pumpkin - current fav!
Coach for a couple of hours. Water. Workout.
PWOD - straight to lunch, Dbl serving of grilled chicken over herbed salad w/mango salsa dbl dose
Cheesecake yes, you heard that right. Coffee on the side ;) - Nutrient Timing?
Lara Lemon Bar w/sunflower seed butter and lots of it!
Pulled beef slow cooked over celery & sweet potato

Nice Work

Far and away the best prize that life has to offer 

is the chance to work hard at work worth doing. 

~Theodore Roosevelt

Early day, early clients, early training, just early!

Evolution Kettlebell Groundwork
BW L1 today

AirDyne 2 miles
Flush it out.

StrongLifts A
Backsquat 120/Floor press 75/Bent row 90
All systems go.

Humid today, but nothing like a good sweat while lifting to start out the day.

EMOTM - 3 Hang power snatch w/bar

Metcon
3 RFT
50M Butcher HiPush @95#
1 Cargo Net Climb (now this I should have been doing for the last two weeks!)
20 Ct Battling ropes

5:32 ... left breathless and a big smile

I have to admit, as much as I like to pack in some volume on training days, the shorter days can give a sense of fulfillment. I do love the feeling of finishing the day's work and being completely exhilarated. That comes with some discipline of sticking to the plan and maintaining intensity for me.

Meditation
I AM the fulfillment of God's plan for eternal life.

Food nugs
Green smoothie time! The ripe season of fall fruit is here coupled by the late leafy harvest. Pear/kale
Mango chicken over arugula, baby greens w/balsamic, roasted squash & cauliflower
Breakfast for dinner?! Pasture egg omelet w/parm, fresh parsley & yum butter

Internal

You  just keep pushing. You just keep pushing. 

I made every mistake that could be made. 

But I just kept pushing.

 ~Rene Descartes

Warm up
EMOTM 10 minutes
6 Push ups - working on the 1-arm strategy so diamond push ups today
6 Step ups - 20"

Indian Clubs for a bit, no real structure here. Working on the basic flow.

Skill
Headstand - 10 minutes
Good to play here with this movement.

Boxing sequence
4 RNDs Punch/Kick

Meant to jump rope ... Oops! Many people coming in and out today, a few distractions.

Finish work
3RNDs
100M bar carry
100M sled push 1/3BW - went 95#
.25M AirDyne

Just a little flusher today. I am really feeling yesterdays work. Hello core, stick to serious, if I laugh too much I just might fall over today. I went with a bit more intensity on the Battling ropes and think that was the culprit. So, my intention for today was to sweat a little and get some overall body movement.

Meditation
The nature of the mind and its ideas.

Food nugs
Not really feeling the hunger today. Oops, I might have said that out loud :)! No real lifts today so keeping it in the 'control' range. I am way under any measure, but will just take it and move along.

Basics:
Eggs. Simple.
Water, and should be more water, but ... enjoyed my coffee + during coaching hours.
Just not feeling a post work nibble and no pwod necessary, just hydration.
Grapefruit. Juicy and ripe. Simple.
Almond butter w/cream & a very melted Sees chocolate (sorry Nutty-fresh! it was in the bag)
Garlic w/cajun spiced chicken breast over sliced and lightly sautéed heirloom tomato. Simple.

Carry That Weight

The best thing one can do when it's raining is to let it rain. 

Henry Wadsworth Longfellow

Evolution Kettlebell Groundwork
EKG BW L2

No time for skill work today. Get right to it! Will find time later to 'play'.

StrongLifts B
Backsquat 105#/OHPress 55#/Deadlift 115#

Enjoying my warm up on the way up process and digging in at working weight. Still in the lighter phase so planning a bit of assist today.

GREAT day to play in the rain. Yep, feet soaked, but happy all the way around. Sometimes you just have to get it done and be thankful for the shower later!

400 Medball carry 20#
400 Farmer carry 2x12kg/25#
400 Sandbag carry @50#
.25 AirDyne sprint
10:13

Harmonious

The universe is not required to be in perfect harmony with human ambition. 

~ Carl Sagan

Finding my energy very low today.

With my sweetie girl at her first day of school I should certainly have had a thousand things to get done. Sadly no, I took a nap after working in-office. It did offer the perfect opportunity to get in a delicious homemade lunch though :).

Prepped for my coaching evening and off to the organic farm for fresh eggs and greens. Life is good, sometimes it is ok to take it a little slow. Remember to enjoy the scenery and with no particular goals ahead, other than training for a better quality of life, health and happiness, it's okay to have a down day.

2 mile AirDyne - seriously not feeling the last mile

• EKG - shinbox switch w/ext, spinal rock w/ext, sl/dl w/kick, mtn climber sprawl (sore today these were tough)
• Prasara scorpion flow - or something related to that ;)

Skill:
5x3 Ring dips

Accumulate 2 minutes in Handstand - on wall and freestanding
Accumulate 2 minutes in Hanging L-sit

Oly
Snatch 5@bar
Clean & Jerk - tired skipped, disappointed bc I like these

Strength
SMOLOV D3 - oh my lower body is so feeling this. Looking forward to a day off.
3x8 @105/5@110/2x2@120/1 @130

No MetCon - will resume on Friday for D4

Food nugs
Way over carb/sugar day, but all okay. Super worth it ;)
Oatmeal waffles w/ pasture eggs, butter
Chicken thighs baked perfectly w/asparagus
Frozen yogurt - Barista coffee & vanilla w/chocolate/yogurt chips, fudge
Post coaching smoothie - sfh w/strawberry & coconut

Coming Up For Air

"To be beautiful means to be yourself. 

You don’t need to be accepted by others. 

You need to accept yourself." 

—Thich Nhat Hanh

Thought I would take a little variety to ramp back into the week. The plan changed a bit after I entered the gym, but worked out just fine as a hybrid ;). Got my WOD on with the class and really enjoyed it.

End of the season was a blast, but it took a toll on my training as well as my energy level. 10 hours of swim champs on Saturday, luckily I stayed well hydrated though exhausted, awards the next day after a crazy spreadsheet session and let me tell you data entry when tired is no fun. Monday was our team teen trip to Six Flags, park was half empty!  I rode as many coasters as I possibly could! Superman all the way baby! Then on Tuesday, the whole team trip to SunSplash was a full day of carrying rafts, sliding and fortunately not a lot of long lines which meant go go go! I couldn't stay awake past 8pm. So, today, not a big day jump right back on schedule, but a good day to flush out inflammation. Can't wait for my reflexology foot massage at Red Lantern on Thursday ;).

Run 1 mile
So glad I have this to look forward to each morning. The air is getting cooler and the quiet mornings seem to get me set right as I finish one season and move into the next. Reflection on a great season.

AirDyne 2 min on, 1 off x2 @ 4+RPM
Um, yeah? These were clearly not max effort but end of the second set was a push.

EMOTM - unbroken
5 Push ups - diamond progression for 1-arm work
5 T2B

Skill
Ring dips
5x5

EKG (Evolution Kettlebell Groundwork) Set
Nice mobility support. Set the stage for bell work.

• ShinBox Switch w/Ext
• Spinal Rock w/Ext
• Single Leg Kick DL
• Mtn Climber Sprawl

Meditation Focus
Today I am open to the presence of miracles.

Burgner warm up set - shoot! forgot these Jeff!

Strength
5x5 Floor Press @95 his means my 1RM must be getting higher!!

100 Hollow rocks
100 Superman rocks

EMOTM
C2B Pull ups unbroken - Max 10 sets
Feeling strong on these - hand care!

Food
IF - coffee
Lunch- spicy mustard sautéed shrimp w/cilantro, tomato, butter, rice crackers
Dinner- baked tarragon chicken w/fresh herbs, cucumber, balsamic vinegar & sesame
Snack- Granny smith apple, Dark chocolate & heavy cream whip
42/42/16

Brain stim
Looking forward to this! If you want to expand the mind a little as well as working on the physical body, this comes alongside training in a powerful way!
Flatland

Keep it Quick

Just be patient. 

Let the game come to you. 

Don't rush. 

Be quick, but don't hurry. 

~ Earl Monroe

AM
Run 1 mile

Accumulate 2 minutes in each:

• Bottom of Front Squat w/bar
• Free HandStand (still getting better, surprise myself sometimes)
• L Sit (used parallette bars)

10x2 Box squats
Max set @135# w/chains

PM

12 Minute AMRAP

1 mile AirDyne

50 Box Jumps

30 MU (scaled 3pull ups/3ring dips)

Reached 12 sets pull up/ring dips

OMG! The transition from the AirDyne to Box Jumps was gnarly!! The end of this workout was a slow grind. Coach for 3 hours ;), plenty of time to recover.

Honor Work/Honor Rest ;)

The true object of all human life is play. Earth is a task garden, heaven is a playground. 

- GK Chesterton

Fun, fun, fun. Not that this new training cycle isn't fun, but hey, there is a time to work and a time to play ;)! This week I have some new things that I want to try during active recovery and rest. I feel good after this first cycle.

Skill:
Rope climbs & drills

---

4x4 Rope Waves & Pulls Battling Rope Workout

Perform each 4x4 set with no rest in between exercises and 60-90 sec rest in between sets.

I did the rounds for 45 seconds and 15 to adjust to next movement with 60 sec rest between sets.

Ropes are a new thing for me and this was my first go at it. Very fun! I used a lighter rope and kept my heart-rate mid range as this is de-load week and I am not suppose to be on the ground for any reason.

A1: Shuffle Waves - 4 x 30-60sec
A2: Alt Hand Pull - 4 x 30-60sec
A3: In & Out Waves - 4 x 30-60sec
A4: Mounted Waves - 4 x 30-60sec
B1: Drag Pull Forward - 4 x 30-60sec
B2: Rope Twist - 4 x 30-60sec
B3: Seated Over Shoulder Pull - 4 x 30-60sec
B4: Fat Grip Waves - 4 x 30-60sec
C1: Drag Pull Backward - 4 x 30-60sec
C2: 2-Hand Twist - 4 x 30-60sec
C3: Side Pull - 4 x 30-60sec
C4: Rope Hook - 4 x 30-60sec

2 mile AirDyne @ low RPM
I made it! Taking the effort down a bit sure makes a difference.

Happy day!

New Normal

Every normal person, in fact, is only normal on the average. 

His ego approximates to that of the psychotic in some part or other and to a greater or lesser extent. 

~ Sigmund Freud

WARM UP
50 meter skipping for height
50 meter karioka left
50 meter back peddle
50 meter karioka right

1 round:
10 meter pigeon walk
10 down dog to up dog
30 air squat w/ 1 second pause at bottom

SKILL
Double Unders
10 minutes practice
Ladder 1-20-1

WORKOUT OF THE DAY
TEAM TRYOUT WOD 4
For Time:
100 meter sled drag (90#/45#)
500 meter row
1/2 mile air dyne sprint
5:42

I'd like to say this was fun.It is done though and hopefully I can take about 30 seconds off if I actually ever do this again. That damn AirDyne, once I hit .25 I just hit the wall. So, the intervals that I have planned to work on weekly should really help me here. It has been a month easy since I rowed, not a completely terrible time of 2:06 after the sled, but I was hoping for a sub 2. Well, at least I know where to focus effort.

CORE
Complete in any manner:
100 abmat situps
50 superman rocks
30 toes to bar
20 knees to elbows from headstand - half against the wall on these, they were pretty cool!

Double up
3pm

A.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles) 75#
Rest 2-3 minutes

Today's mantra ... just keep doing the work. That is how to get better.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50% 40
* Set 2 – 5 reps @ 60% 45
* Set 3 – 5 reps @ 70% 50
* Sets 4-9 – 3 reps @ 85-90% 55
* Set 10 – 10 reps @ 55-65% 45
Rest 90 seconds to 2 minutes between sets.


C.
Leaving this one out for the CFA workout above today. Work done in the morning. Tired and ready for dinner.

I am a CrossFit Woman

I am a CrossFit Woman
I do not wear makeup
I do not wear gloves
I do not do my hair
I do not ‘glisten’ or ‘glow’

I am a CrossFit Woman
I sweat
I grunt
I curse
I bleed

I am a CrossFit Woman
I will not shy away from failure
I will not hide my emotions
I will not quit
I will not hold back

Today's work felt good, but now ready for some recovery. I still cannot believe that I thumb ripped from those cleans yesterday! New knurling. deep, errrg! Plus after weighing the bar, I was heavy by almost 10 lbs on my weight, which is the good news!

Early swim of a few relays with the kids. I was feeling yesterdays cleans or was it squats or maybe a little of both. Good feeling though not feeling too sore as I am re-entering my flow. Post work today ... enjoying the Olympic opening ceremony but I am ready for a good night of sleep.

Nutrition Note: Gut feeling a little swollen, not sure what fired me up earlier in the day. I was hungry pre-workout but the thought of food in my stomach while being upside down was not appealing. Home a little late, so lighter meal of turkey over herb salad and beets w/some left over sweet potato. Let's see how that settles.


Workout of the Day
A.
Three sets, not for time, of:
Handstand Wall Runs x 20 shoulder taps (tired shoulders, take time, use core)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B.
Take 10-15 minutes to work up to a heavy, but not 1RM Deadlift - 195

C.
Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM - 65#
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

D.
For max calories:
30 seconds of AirDyne
60 seconds of Rest
60 seconds of AirDyne
2 Minutes of Rest
2 Minutes of AirDyne
4 Minutes of Rest
4 Minutes of Rowing or AirDyne

Yeah, forgot to log cals ... even look at them. This is a brutal tool. Can't wait to start enjoying it.