Sand & Heaven

“To see a world in a grain of sand and heaven in a wild flower 

Hold infinity in the palms of your hand and eternity in an hour.”

Tire flips 100M

Diamond Push up
2x5
2x10 - had to break @7 on these then finish - arghh!

Pendlay Bent over row
2x5 @75
2x10@85

3x5 Warrior Mode 1
Mtn Climber 4ct - out/out, in/in
Leg sweep w/push up (es)
Weight transfer back to front plank

3x5 Warrior Mode 2
Plank knee to opposite elbow
Vertical side push up (es)
Leg thread (es)

Hmmm just had to throw this one in today 

4 RNDs
Sandbag Work
Sandbag shoulder R x6
Sandbag shoulder L x6
Clean & press x10
Side to side DL x10
Zercher squat x6

Dragonfly

And so, the dragonfly is the fulcrum between mundane and mystical.  She is the balance keeper between the “little me” and the “God self.” 

Warm up
Indian Clubs - 3 RNDs mobility, 4 movements
Drangonfly transitions - tough but cool!

Burgener warm up
Jeff - Day 5

Strength work
In order, 5 sets of 8 reps,  :20R between sets

• Bulgarian split squat (65#) - whoa, been a while, balance on these
• Bent row (95#) - good
• Push press (75#) - love to hate my goat
• Fat bar curls (40#) - always a joy with homemade version
• Reverse sit up on slant bench (12# MedBall) - best!

Slow burn on these baby's. Felt pretty good. Focus on balance, position and movement.

Mini-boxing WOD
Back on the heavy bag. Really enjoying this, though I know I am a wimp ;). Still fun and a great sweat. Hello jelly arms after this combo today.

6 minutes jump rope - 2 on 267 reps, 1 off, 2 on 248 reps
6 minutes punching - 1:30 RNDs :30R

• 4R/L - 8, 
• 4L/R - 8, 
• 4ALT - 8 x2, 5 kicks each side, end of each RND

6 minutes asst work - 3RNDs 45/15R

• Boxer Twist w/bar
• Dips
• Bfly sit ups

Okay, very done. 

Fight Through

 There is a harmony in autumn, and a luster in its sky, which through the summer is not heard or seen, as if it could not be, as if it had not been!  

~Percy Bysshe Shelley

One word to describe today's work ... Fu__ ! You fill in the rest ;)! At least that was my thought post wod. Thanks Blair!

SP - one day God, please ... let me break through
45/55/65/70 fail on 2/65/60x5

BR 5x5 - 65/75/85/95/105/115 last two were sketchy for a flat back off the ground
I used the Pendlay form rather than Yates

Strict T2B 15/13/11 - grip!
No Pulley - wonder if I could have used the rig ...

Really want to move to getting both sessions in the same day. These were too close together.

Conditioning

5 RNDs

• 20 OH Walking Lunges
• 100M Farmer Carry
• 20M Handstand walk

Scaled 75#/16kg/HS Wall Shoulder Taps

24:11

I thought I might want to shed a tear at the top of the last round. Joy, pain, not sure what I was feeling. My goal was least amt of breaks. WL were 10/10 right away (foot placement and balance), KBFC were a blessing. HSWST were UB through 3rd round, then 2x10.

1 mile run cool down
1 mile walk

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.