Mish Mash

I AM the fulfillment of God's plan 

For eternal life.

Reminiscing over the the hike to Cathedral Rock Vortex. Just spectacular, who knew what peace and contentment would come from a few miles. A gift atop Warrior Rock in memory of mom, Joy & Fun being the song the flutist played. He just popped up and smiled offering his good energy & talent to those listening. Returning content and fulfilled, I was not prepared for such an adjustment to the schedule overall. Remembering that rest and replenishment is all a part of the process, the ebb and flow and should be a bigger part of the plan at this time of year, but we do tend to try and press on, my body has acquiesced.

Oh to be whole again! Feeling the effects of the extra coaching hours, the 'down for the count' allergy attack and just an overall, whew!

Gym was super busy this morning, wasn't expecting that. So flow felt a little off. Had to re-org my workout and punt a bit, so it is a mix of L2 from this week. Just not going to get it all in, but still going to hit at least 3 days.

Yesterday was a bust. Good coaching day, but The Seven will have to hold until the weekend. Just no gas in the tank ;(. The immune/respiratory system was on overload. Did warm up followed by 5 Bar MU work & 30 Dbl unders for 5 sets and called it a day. Finished the swim coaching week tired. I forgot how it takes a few days for the legs to adjust to coaching on deck w/no shoes ;).

Warm up
Jump rope - 10 minutes varied work

3 RNDs
5 Bfly pull/10 Diamond push/15 reverse sit up/20 squats

Skills WOD
In any order:

• 30 HSPU progression
• 30 T2B
• 30 Ring Row

CFA L2 WOD
Deadlift Ladder 

Athlete chooses starting weights, then add 10 lbs per minute until failure to complete.
115# and go!

Finished w/10 RNDs, pretty happy overall :)

Conditioning
Boxing drills  - kept it to 4 RNDs w/body punches & R/L kicks end of each round

Finally got a full night of sleep which has been well overdue. Took the time to  enjoy some coffee with my gal pal and much needed chat.

Fantastic Read
The Impersonal Life - Joseph Benner
Certainly not a quickie. But deep and personal.

Do WORK

Far and away the best prize that life has to offer is the chance to work hard at work worth doing.

~ Theodore Roosevelt

Warm up
Sled pull 800M @125#
Thank goodness for the harness

5 RNDs
5 Bfly pull up/10 Diamond push up/15 GHD sit up/20 Squat
Getting better, faster, more efficient? I hope so. Finding a flow 3x a week!

Skill WOD

Pretty fun today. I realize that I am doing a fair amount of pistols. So this is good news. Different balancing on the beam and I am happy for the range of motion.

5RNDs

• 5 R/L Cartwheels - oh the left is getting better but not pretty
• 5 Pistols on the beam - super loving my new T! Visit to Prescott was definitely a highlight.
• :30 seconds in Crow on the Parallel bars - thought I was going to eat it a few times on this one! Good thing for the crash pads ;)

Strength

• Clean & Jerk 1RM @ 105# - ugh these were not good. Missed @110# missed and missed and not even close to where 1 RM should be.
• Clean pulls @110# w/out strap 3x5 - okay this felt better, but clearly work needs to be done here.

WOD
Yeah, well, this was fun and sucked all at the same time ;). By round 3 I was like, whaaaaaat?!

5 RNDs
AMRAP - 2 minute rounds, rest 2 minutes between rounds.
Run 250M
Clean & Jerk @75#

4, 5, 6, 6, 5 - so much harder than I thought it would be. Once I got through the first round I felt like I know what I should be doing.

WOW!

Don't let surface things delude us,

But free us from what holds us back from our true purpose.

Wow!

I have heard that said in relation to some pretty significant 'stuff' over the last couple of weeks and while it barely covers that actual emotion behind it, WOW!

Tough warm up day for me. I did not wake up sore or otherwise overextended, but once I got to the gym, I was really feeling the impact of this week's training. 

Warm up

Run 1 mile - I was actually thankful for this today

3 RNDs

5 Bfly pull ups - everything hurts

10 push ups - broken into 5 diamond/5 dive bomber push ups

15 reverse sit ups w/10#

20 squats - rhythmic

Mobility with the band - needed

Plenty of training time today so time taken.

Skill 

EMOTM 10 minutes

20 Dbl unders

10 T2B

7 RNDs unbroken, 3 I hit the bench ... small quarters in the Cool gym sometimes :)

I was very warm after this. Happy with starting to feel loose.

Strength

Deficit Deadlift @155# on 45# plates 3, 3, 2, 2

Yep, getting heavier

Burgner warm up & a few more basic ROM moments ...

Snatch 3x3 w/bar

Snatch push press - 3x5 w/bar - that was interesting

Finisher

Just feeling like putting the 8kg KB in my hand and whirling it around a bit.

3RNDs - standing on the tire

10 R/L Around the world

10 R/L Figure 8 to Hold - I still LOVE these ;)

20 Alt Flips/Juggling - happy not to drop any! I guess I can up the weight now!

Cool Down
5 minute AirDyne

The Key

“Continuous effort - not strength or intelligence 

- is the key to unlocking our potential.”

 ~ Winston Churchill

Warm up
1 Mile AirDyne

3 RNDs
5 Bfly pull ups
10 Push ups
15 GHD sit ups
20 Squats

Skill
3 RNDs
5 P bar swings
Ugh, didn't quite get the rest of the skills work (chicken wings & dips) just happened to be 'hanging' around on the P bars today while watching the classes transition.

Get right to it. Had to squeeze in my lifts before coaching today. 

Strength
Backsquat 5x3 @135# - not feeling particularly strong on these today. Must be time to squat more.
Deadlift 7x2@185# - now these were feeling good!

3x10 Ring rows 
3x10 GHD raises, oops, been a while on these oh hammy's


WOD
7 Minute AMRAP

21-15-9
Pull ups - super happy I have been working on the bfly, though I was toast come the second round
Wall ball (14#)

101, that sucked!

Cool down
Plow transitions - yes please ;)

Intention
To awaken the Christ within.

Find Your Center

"When you have a disease, do not try to cure it.  Find your center and you will be healed. There are some things that can be sensed but not explained in words."         ~ Taoist proverbs Blood Moon Eclipse 2014 Warm up Run 1 mile 5 RNDs 5 bfly pull ups/10 Push up/15 weighted decline sit up/20 squat TSC Wk3, D2 Deficit DL 3, 3, 2, 2 upped it to 145# No pull ups, did them yesterday at the park! Fun being outside 3, 3, 2, 2, 1 Swings 2x10/10 @ 20kg TGU 3/3 @12kg Pretty fatigued already! The show must go on. WOD 100M Overhead carry @ 75# 2 Drops = every drop do 10 DL Very fatigued during today's work. Finished up with a 30 minute dry sauna and an equal chill in the sun (vitamin D)! Great program to follow along with! Love Your Body Challenge Day 1 So many of us women continually feel that we are not enough, do not do enough and need to take the time to appreciate and love ourselves. I find that it is easy to forget to take care of myself and get wrapped up in the routine of it all. Do one really nice thing to take care of yourself today!  Gave myself time today to sit and read for pleasure :). Browsing a book on the works of Michelangelo. Inspiring! Mantra Day 1  ”My body is my home. It’s the ONLY place I have to live.  I will treat it with the care and respect it deserves.”

Old School Grinder

Great fire can follow a small spark. ~ Dante

The only thing left was to hang out on the floor with my jump rope :), well and shower!

Warm up
Row 1k

5 RNDs - and I did them all but the last 2 under protest :)
5 Bfly pull ups, getting good at these, yay!
10 Push ups I had to drop to my knees for the last rounds, ugh
15 decline weighted (10#) sit ups these feel great!!
20 squat - yep just squat, below parallel, open hip, rinse and repeat

Skill
50 T2B
Every-time you drop, 50 DBL unders. Don't look at the workout yet, there is a lot of work today.

Ended up with sets of 10, 12, 13, 15 and 150 DBL unders. I just couldn't hang on to the bar but was determined after that first set of jump rope. I was using the pipe handles and it was luckily different that the rig, but still not easy.

Just no reason to do TSC today. Will proceed with the schedule after a rest day.

WOD - CFA L1
Old school grinder at it's finest. I do love these as painful as they are when you are doing them.

• 100 Pull ups - these seemed to take forever! I had to rotate bfly & kipping and so glad bfly is so much faster.
• 100 KB Swings - healthy training has me doing these russian style, chest high ;)
• 100 DBL Unders - yes, I was tired so sets ... 30, 25, 25 10, 10
• 100 OHSquat w/ 45# bar - Masters call, I wanted to be able to finish within the time domain and still be able to function tomorrow! It was still hard.

Done and on the floor for a bit. Yes, I enjoyed propping myself on the wall, downing a full 16oz of water and breathing. Walking to my car, soaking up the sun and knowing that this will feel amazing for a while. Rest day tomorrow with a bit of yin yoga, a few light get ups and maybe some airdyne ;) to flush.

Excellent read
Entering the Castle, Carolyn Myss

Being a bit reflective during this week of the Passion. But isn't that what this time is about: reflection, renewal and rebirth?

I love how she took the 16th century Carmelite nun's The Interior Castle, St Teresa of Avila and worked her magic. Both are fantastic reads, (not easy though, be prepared to do the work) and when something hits me twice ... better pay attention.

Keeping an eye on the Stellar update since the Blood Moon Eclipse. So much energy is amazing.  It was quite the celestial show and worth staying up to watch. Feeling much like my old self again.

The Road of Discipline

"Let us guide our students over the road of discipline from materials, 

through function, to creative work. 

Let us lead them into the healthy world of primitive building methods, 

where there was meaning in every stroke of an axe, 

expression in every bite of chisel." 

~ Ludwig Mies 

Good to be home. Anxious to get some sweat rolling :) and a little bit of focus. Eating schedule off, sleeping schedule off, emotions running high, too much driving ... all worth it!

Warm up
Run 1 mile

5 RNDs
5 Bfly pull up, 10 Push up, 15 Reverse Sit-up on decline bench, 20 Squats

Oh this was tough by round 4. But glad it is programmed. I feel like it should be getting easier, but will take it all in stride and see how it goes mid week.

TSC Wk2, D4
A little behind from the week, but fits well into the weekend.

Palms forward hold :10, :09, :08, :07, :06 - with the bfly pull ups this feels right over dead hang right now.

4x10/10 1-Arm swings @ 16kg
4/4 TGU @ 12kg - done post WOD

Deficit Deadlift @135# 3, 3, 2, 2

As much as I hate the mirrors in this room, they occasionally come in handy when I am focused on form. 

WOD
10 Minute AMRAP - from South City CF thank you!!
10 Deadlift @ 95#
10 HSPU - scaled

8 RNDs +6 DL, it was all I had ;)!
This was a blast!  My favorite kind of WODs. Feeling good too. That crazy post workout energy kind of thing. Zing zing zing!

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!

Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer