On the Trail

Nature never hurries. Atom by atom, little by little, she achieves her work.

~Ralph Waldo Emerson

Warm up
10 empty bar presses
10 T2B
10 Kip swings
x3

Atlas Stone to shoulder x3
Atlas Stone squats x5

Log Press @ 55# x3
Keep up that form. Adding a bit of weight at a time.

Tabata ;)
2 minute rest between RNDs

• Burpees
• Walking Lunges
• Straight leg sit ups (part of todays 300)
• Ring rows

Excellent lunch! Chicken tacos ... love taco Tuesdays ;)

Ready for the slow burn.

1 Mile Sandbag carry
Took the Western States Trail down by the river today. What an perfect day for weather, beauty and some fun!

Start with and every 400 stop and perform 25 of the following movements, one movement each stop.

• Squat with sandbag (100)
• Push up feet raised on rail, log, stone etc. (100)

This was fantastic! Trying to get creative with the 300 challenge and this absolutely fit the bill today. My favorite were the push ups on the bridge, hands on the sandbag, great inversion.

Manage Your Mobility

Every man is a creative cause of what happens, 

a primum mobile with an original movement.

Friedrich Nietzsche 

Warm up
1M AirDyne

3x3 Snatch @55, 65, 75#
3x3 Clean & Press @ 75, 95, 105#
3x1 Atlas stone to shoulder @75#
3x2 Log clean & press just the log, getting use to the movement!

Back squat 1x20 @125#
Squat work seems to be paying off :)

Mobility - lower body
This time of year is certainly not a good time  to let mobility slide, from warm up to cool down.

Nice run around the neighborhood, fresh air, cool weather.

Finding Balance

So divinely is the world organized that every one of us,

in our place and time, is in balance with everything else.

~Johann Wolfgang von Goethe

Warm-up
Evolution Kettlebell Groundwork
KB L1
Shinbox switch w/ext 15#KBs
KB Pullover w/ext
SL Kick w/DL
Quad sprawl

Skill 
EMOTM 10 minutes, Death by ... Pull up
Minute 1, 1 Pull up
Minute 2, 2 Pull ups ...

Note to self: Hand care and WOD repair lotion, do it, use it!

StrongLifts 5x5 
Taking 1:30 rest between sets this week.
BackSquat 110#/Front Press 75#/Pendlay Row 85#

Got to chatting a little in between lifts between 4 & 5th set on the BS. Had a bit over the 1:30 rest, but will get more focused on the next go around.

Asst
6 RNDs :30 ON :30 OFF

• Battling ropes (1st - together, 2nd - Alt, 3rd - Side/side x2 each)
• KB Swing 16kg
• Ground to Shoulder 50# Atlas stone

Excellent 30 minute dry sauna. Long shower and back to the coaching schedule. Ready to head back to my regularly scheduled program, but really loving this little two week treat.

Late afternoon skill
1 - leg pistol squat on 40kg KB! Love this bell :)
Too much fun.  Did about 4 or 5 sets/attempts R/L.
Got to holding 10-15 seconds.  I am on my way to straighter form and longer holds!

Evolution-ize

Let your determination kick in.

And let yourself Marvel.

Evolution-ize.

Yipee! Fun training day. I am loving the EKG Maxims. Here I thought I was settling into a calm pace, but this week has been full of activity. Hardly getting time to even sit at my desk unless I am in a consultation. Friday is almost here and a short reprieve is not far behind.

Morning
EKG - KB Shinbox switch w/ext, KB pullover w/ext, SL Kick/DL, Quad sprawl w/DL

Strength
StrongLifts B
Right into 5x5 warm up
Squat/OHPress/DL

5 RNDs
50M BW Butcher's HiPush/50M Sprint

Whoa. I forget sometimes that this is darn tough. Completely spent and happy. I have had to push this assist work out a few times, but today was the day and it did not disappoint!

Afternoon
Boxing sequence - punch w/kick 4RNDs

3RNDs
10 GHD sit up/10 KB Russian Swing 24kg/5 Atlas stone ground to shoulder 75#

Completely forgot the jump rope finisher today. But I guess my class skill work with DUs counts for something!

Food nug
Off of eggs for now and on to some delic yogurt w/grapefruit
Post coaching/pwod lunch Rubios Mahi over shredded cabbage, salsa, rice & jicama/cilantro
The fire is burning - snack peanut butter (a rarity) w/chocolate p-powder/coconut flakes
Southwest chicken in romaine wraps w/sour cream & garden tomato, shredded cheese 

Slow and Steady

The question isn't who is going to let me; it's who is going to stop me. 

~Ayn Rand

Moving so fast this week. It seems like a hundred balls in the air. I am feeling in flow with them all :)~

I have to admit, I finally have experienced a true, non reactive moment this past weekend. Looking at things without judgement, without fear, without reaction, but in true observation and response.

As things continue to move, the universe is charging full steam ahead. I am continuing on with L2 training and am excited about this upcoming week. All seems to be fine and I am tracking my HRV which I think is making a significant difference. That and the fact that we are on a 3x week, 2 a days. So plenty of time for 'rest'.

Pool deck is wonderful! I do love the season. Kids are progressing so quickly this year!

Today was an early coaching day for CF, so that 4am wake up call ... I just couldn't hang and woke up too early. Trying to cut down on the coffee intake, I didn't want to jump right in. A little wee hours reading and back on schedule.  Morning classes were fun and I was jonsing for my Day1.

Warm/Pre-WOD
Scorpion Transitions

3RNDs
3 Toes 2 Rings
2 Skin the Cat
1 Back Roll to Support - no bueno ... these need work
2 Skin the Cat
3 Toes 2 Ring

Hand care! Don't delay.

Strength
Back squat (should have been box squat but no spotter, so went rougue)
3x3, 3x2, 3x1 - 123/143/163 173f - had to try

Deadlift w/band - went purple today, hard
10x2 - Max set @155

Straight into the Assist Work
3 Rounds For Completion
6 Squat cleans @85#
5 Atlas Stone to Shoulder @75#
10 Glute Ham Raises - I am so happy these have become easier, I remember when I couldn't get one!

Coach time! Eat time! Head up to the hills and finish with a quick met con on the property

MeCon
21-15-9
Thruster @ 45#(no Wall Ball)
Pull up
Push up - not sure I was going to get through these baby's! So done ~

Pushed through it all. I know that I have the capacity here. Take these things in stride. Listen to my body. Feed it well. Be smart. Do it right, then fast, then heavy - reoccurring mantra.

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 ;).

Yay Burpees! and Stuff ~

YOU ARE A SOUL. YOU HAVE A BODY. C.S. LEWIS WARM UP 3 rounds: 10 good mornings 10 air squats 10 knees to elbows 10 medball chest pass  SKILL Atlas Stones 10 minutes practice Aaaaargh!

WORKOUT OF THE DAY

2 Rounds for time: 100 burpees 100 double unders 100 meter bear crawl 19:08 Sweet girl jam this morning! Communication, teamwork, timing! Partner WOD - get 'em done, non-stop work!  Silvia, great teammate, 3 months in and I am so proud of you! Fun work on the heels of the sled pulls. I was so energized all day long ;) ~ The music was a little sweeter, the sun was a little brighter.  Thoughts to contemplate for the new month.  Living On Purpose - 15 Questions 1. What makes you smile? (Activities, people, events, hobbies, projects, etc.) 2. What are your favorite things to do in the past? What about now? 3. What activities make you lose track of time? 4. What makes you feel great about yourself? 5. Who inspires you most? (Anyone you know or do not know. Family, friends, authors, artists, leaders, etc.) Which qualities inspire you, in each person? 6. What are you naturally good at? (Skills, abilities, gifts etc.) 7. What do people typically ask you for help in? 8. If you had to teach something, what would you teach? 9. What would you regret not fully doing, being or having in your life? 10. You are now 90 years old, sitting on a rocking chair outside your porch; you can feel the spring breeze gently brushing against your face. You are blissful and happy, and are pleased with the wonderful life you've been blessed with. Looking back at your life and all that you've achieved and acquired, all the relationships you've developed; what matters to you most? List them out. 11. What are your deepest values? 12. What were some challenges, difficulties and hardships you've overcome or are in the process of overcoming? How did you do it? 13. What causes do you strongly believe in? Connect with? 14. If you could get a message across to a large group of people. Who would those people be? What would your message be? 15. Given your talents, passions and values. How could you use these resources to serve, to help, to contribute? ( to people, beings, causes, organization, environment, planet, etc.) #lifeonpurpose

Atlas Shrugged

“If you saw Atlas, the giant who holds the world on his shoulders, if you saw that he stood, blood running down his chest, his knees buckling, his arms trembling but still trying to hold the world aloft with the last of his strength, and the greater his effort the heavier the world bore down upon his shoulders -
What would you tell him?"

I…don't know. What…could he do? What would you tell him?"

To shrug.”
― Ayn Rand, Atlas Shrugged

Warm up

1/2 mile airdyne - RPM 5

ROM

Down dog to up dog

Pull up

Push up

Pigeon

Skill
10 minutes

Handstand push-ups - coming along, yay! 3 in a row makes me happy. Just keep practicing. So very pleased with my quick progress here, what was I waiting for??

L2 Conditioning Workout

15 minute AMRAP

• 50M sled pull 160# - hello ...
• 1 Atlas Stone lift 75# - a bit light/form first, I need to work on the powerful hip pop to shrug
• 5 Muscle up - scaled 3 pull up/3 ring dip 
• 20 Burpees

2 RNDs + 7 Burpees

Hoped to get to 3 full rounds, almost. The sled pull was a bit rough and took much longer than I thought. Getting into my shoulders and down low enough, taking short steps on my toes when all I wanted to do was get there with long strides which actually brought me to a halt. These are the movements that will require more time in to get the technique down.

I had a crazy bad headache this evening. Not sure if it was from caffeine detox - 2 days, juicing, standing on my head or the overall work in general on my stress areas (shoulders, mid back) from this week. Could have just been all things!

All in all, great to get into a groove. Good night sleep and anticipation for Saturday's swim/run.