Faith & Flow

Faith consists in believing when it is beyond the power of reason to believe.

 ~ Voltaire

Warm up
3 RNDs
Row 200
50 Single Unders
5 Ring dips

Skill
Bar MU - assisted, these were not pretty, but they got done & can't wait to get so much better :)

WOD CFA L1
750M Row
30 Box Jumps (20")
10 C2B pull ups (should have been MU but, one thing at a time!)
500M Row
20 Box Jumps
8 C2B
250M Row
10 Box Jumps
6 C2B

14:31
Talk about fatigue in the first transition, hello BOX!

Finisher CFAX - just feeling it in today's flow, so fun to coach, not it's my turn to play!
Tabata
8 RNDs each
:20 ON/ :10 REST
Tactical Lunges w/8kg KB
Side Plank w/KB hold
Ring hold - yep this was by far the hardest of the movements today
Bear crawl - definitely feeling the love in the hammies in the last 3 RNDs

Pure joy! Something that is inspiring me while reading the Firebreather book. Seriously. I don't know if I had forgotten how much I loved those early days of CrossFit or the fire in my belly was just turned down a bit. Either way. This is fantastic ;)

14.3 Lift Jump Repeat

“The more I want to get something done, the less I call it work.”

 Richard Bach

Fresh air, Sunshine and Dead-lifts!

That is what I call a good way to enjoy the day. Couldn't get to the workout until mid afternoon but it was well worth it. Set up outside, bit of a breeze, timer & counter, 3, 2, 1 ... GO!

I really enjoyed this workout. There was so much information and so quickly about this workout on how to strategize. Pre workout warm up, mobility & post work effort was a relief to have an honestly ... made a significant difference for me. As for the workout itself, a bit of pre planning really made it go smoothly, set up weights in an order, know when to break, when to transition, box placement. Time spent on the heavy weight was well worth each rep, setting up and breathing. Last set of jumps @6:03. I was not in a hurry, it was an early quick pace, unbroken first round, second round broken into 3rds (3x5), third into 5ths (5x4) and last singles. Could I have eeked out a few more reps, I think so ... after hearing how many were doing the night before I opted for a conscious breath in between the last 5 reps. I am very pleased. It is the next day and I feel it but no rehab required. A little AirDyne flush and some recovery swings. More sunshine and a movie with my sweetie girl.

Good show HQ. I am one and done on this but will plan to do it again sometime after the Open before swim season :)! Honestly, each of the workouts so far have been enjoyable. Tough but ... I know the MUs are coming and I am not prepared, my own fault, I am there, I am there, but I am not quite there. It is something that makes the difference between work (wall ball, thrusters) and exhilaration (double unders, pull ups).

Happy girl & still enjoying the ride ~

Hard, Amazing, Perfect

The thing that is really hard, and really amazing, 

is giving up on being perfect and beginning the work of becoming yourself.

~Anna Quindlen

Morning

Swim 500yds

Warm up

20 Air squats

20M Crab walk

20 KB Swings

200M Row

20 Jumping pull ups

Skill

1-Arm Handstands

Strength

EMOTM 3 Backsquat @ 135

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Bfly pull up
• Box jump
• GHD sit up

9:24

It has been a long time since I have had the lovely opportunity to leave my sweat angel in the box. It is not that I don't work hard! I generally walk off the work out or assume the hands on knees position. But today was a full collapse on to the floor in front of the glorious fan. I think the inside of the box was an easy 107 degrees and while this was a pretty sweet trio ... quick and dirty, it left my lungs screaming! A challenge to even get down water I took the opportunity to let my body figure it out.

I have decided that this is the cycle that I will bow out of. Listening to my body, I fully enjoyed my rest week. Family visiting, some short met cons tucked into the week and a full swim week (I keep forgetting to log these workouts!) on top of the crazy heatwave that has enveloped us. Decision good. This is always the week that 4 weeks on deck hit me physically. So, a good time to do a little cutting and rock that bathing suit. Enjoy a modified WOD schedule and get ready for Championships! I am going to add in the EKG Evolution into my routine and work on some additional flexibility, bodyweight strength and straighten out the midline in preparation for some early fall strength cycles. I like this plan ;)!

Sometimes you have to shake up the process. July begins that shake for me :).

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.

Double Up

1pm
Workout of the Day
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground) - I liked working on these today
Rest 2-3 minutes

B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM) - 85#
2 Muscle-Ups (Alt 3 pull/2 dip)
Rest exactly 2 minutes

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM 130
* Set 2 – 3 reps @ 85-90% 140
* Set 3 – 1 rep @ 90-95% 150
* Set 4 – 10 reps @ 70-75% 115
* Set 5 – 8 reps @ 75-80% 125
* Set 6 – 6 reps @ 80-85% 130
* Set 7 – 4 reps @ 85-90% 140
Rest 2 minutes between sets.

Break, Life ...

5:30pm

:30/1:00/1:30
Bridge (last round wheel)
Plank
Bottom of squat hold

10 minutes headstand variation

“Cindy”
20 minute AMRAP:
5 pullups
10 pushups
15 air squats

Couldn't help myself.  Even though I was already worked I wanted to play a little. It has been so long since I did Cindy and even though I was already worked, I took the opportunity to practice bfly pull ups, finished push ups scaled and can't believe that squats felt great! I am attributing it to my balancing morning treks.

17 RNDs in 105 heat and I was only one round short of where I thought I might get. On that note: huge blood blisters on my hands, which I was more distracted with that the workout itself. Darn! I have too much work to be out with hand problems. I can't even remember the last time I tore ... glad I stepped it down a bit though, I am sure that avoided a messy deal. Something I remember about CJs chat was ... are you an athlete who knows when you can push through and when you need to back off of something.

All will be well :)!

The Gift Is Yours

"Challenge is a dragon with a gift in its mouth... Tame the dragon and the gift is yours."

Who wouldn't be inspired ... watching the Olympics women's weightlifting this morning was quite a treat. Perfect Sunday morning, quite, cool and slow paced.

A reminder of WHAT ;). CrossFit

 World Class Fitness in 100 Words, by Coach Glassman

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!"

I think that volleyball just might be the later summer rec league that is the new sport for me this year. Let's see how it works out.


Workout of the Day
A.
Three sets, not for time, of:

• Rope Climb x 2-3 ascents
• Dragon Flags x 4-6 reps - Did my best here, no bench so did then on a long box. Grip will help the next time around.

B.
Complete as many rounds and reps as possible in 4 minutes of:

• 10 Handstand Push-Ups - scaled still
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (75 lbs, a little light, but not willing to pay the 'too heavy' recovery price on this)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

1 RND + 2 HSPU
Wow! I am a little fatigued today. Had to get my head in the game and pick it up a little for next round. It was a bit stifling in the gym today too. Feeling the week of workouts, not over sore ... just a little drag that I thought was out. Decided to hold off on volleyball this morning because I was pretty excited about this workout.

... and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

Better!1RND +  2 Pull

...and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders

1 RND + 22 DU - Almost 2! That was a bruiser!

WOD Love ~

Strength
Bench Press
3-3-3, 3-3-3+


Work Capacity
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Butterfly pull up
Box jump, 30″/24″ inch box
GHD


12:14


Butterfly pull ups felt good. Got most of them chest to bar! GHD was a nice add over situps too. Yeah! Fun workout today.


Practice

• 1 1/4 Front Squat 4 reps - This was a new exercise. Like it!
• COVP Pull up 3 max
• KB Forward lunges 6 each leg

Keep Doing Work

Practice does not make perfect. Only perfect practice makes perfect. ~ Vince Lombardi

 

Strength
Deadlift
 5 @ 65%, 5 @ 75%, 5 @ 85%

WOD
As many rounds as possible in 10 minutes:
10 Hand Release Push-ups
10 Box Jumps 24″/20″

12+1

50 4 count flutters
50 x 2 sit ups

Work on getting high on that box, felt good, extend off. The HRPU, tried a KSTAR wrist movement, felt wierd, felt like my shoulders went up and so did my feet. Work more on this ;). Connect brain to body. Know the movement, feel it. Keep practicing it right.

Swings & Rings

All that is necessary to break the spell of inertia and frustration is to - 

act as if it were impossible to fail.

~Dorothea Brande

6am KB Class
10 Min: VO2 Max

Skill: Snatch 

3RNDs
10Dbl Clean 12kg
10 Floor Press
10 DARC swings
10 Lunges


Mmmm...all warm and cozy now ;)

Life, breakfast etc ... time to work out ~

WARM UP

2 RNDs
10 meter hip series
20 meter cartwheels
5 down dog to up dog
:30 dead hangs

SKILL
Bfly Pullups
10 minutes practice

WOD
For Time:
100 meter farmers walk (35#)
21 ring dips/box jumps (20″)
100 meter farmers walk
15 ring dips/box jumps
100 meter farmers walk
9 ring dips/box jumps

Still can't get out of the ring dips effectively. Crud! Practice holding at the bottom in tight and release, practice. Mindset to GET THERE! ... soon.

Did HRPU instead.

7:27 all good.

Freedom Gone Bad

The cost of freedom is always high, but Americans have always paid it. 

And one path we shall never choose, and that is the path of surrender, or submission. 

~John F. Kennedy

What a great morning! Surrounded by friends old and new. Together for the same purpose.

FREEDOM!

International Justice Mission - check them out.

CFRV Special WOD
Freedom Gone Bad

Fight Gone Bad style
3 Rounds
Perform each movement for 1 minute each, then rotate immediately to the next station.

The set up was great. We had multiple lanes and multiple heats. Very well done!

• Box jumps 20"
• Power cleans 65#
• Burpee to plate
• Push press 55#
• Row measure calories

220 total

This one actually took my breath away post workout. 4 days into Keto and I think I am feeling it. Transition body, transition. Recovery took a little longer than usual. Work felt good. Should have kept my round count to measure.

I was only at medium intensity which felt great and I was still spent. Goal was to keep moving through each station, not max out on reps and have to break. Shoulder really sore this morning. I actually thought I might hang with the girls (Sheryl, Machelle and Lindsey) and watch all the action. But...I couldn't ;).

So, off I went in heat 2, lane 2, Rx. The flow was nice, easy to transition. I only ran in to two issues. Second round the gal from lane 3 ended up on my push press bar and after 10 seconds of everyone telling her she was in the wrong place, while she was a bit disoriented and tired, I headed over to her spot, then rather than let me finish, everyone had me come back to my bar and the flow was way off on that round. I think once she picked up the Rx bar she was ready to head back anyway ;). She was a cutie! My next blooper was that I had reset and started rowing on the second round again and someone decided they needed to reset the rower! 2 cals down, shoot! So, I likely lost 8 or 9 reps in the overall, burpees, well damn I was tired on that one, couldn't do anything different, goal just keep moving and uh, no excuses, haha.  Enough to put me in the top 5, it would have been nice to finish it up in a good flow but, not the reason I was there ;).

Everyone did so well from CFRV, they worked hard and had fun and what a team we have. Just a stellar group of people.

Really enjoyed the whole experience ;) and while I am really trying to stay away from causes...I truly felt this one was worth it.

Nutrition
MacroNutrient ratio
39P/49F/12C

Kept the hydration up but would have preferred tea over water. Will be prepared next time.
Treated myself to 1/3 of a Dagoba bar and a banana w/a little nut butter yum! Earned!

Bring it ;)

Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.  ~Khalil Gibran

6AM
BELLS :) - make me so happy

Buy in: 30 seconds each: Jump rope, TRX Row, Jump rope, Sit up, Jump rope, Squat repeat 3x

Skill
KB 1-arm swing 24kg

10 RNDS
10 OHSwings 16kg
5 Push ups
10 Mtn Climbers
5 Burpees
10 Clean & Press 5 each side

PM - CFRV post coaching, great evening crew! Late evening chats, only ran 10 minute WOD Rx 15
10 minute AMRAP
10 Wall Ball
10 T2B
10 Box jump
6 +13

Day 1

Buy-in: R 400, 10 touch and go push ups slow, 10 GHD (strong hip snap) x3 - felt good, felt strong

Flutter kicks 30 4 count
4 for the Core 1 minute each

CFRV WOD
5FRT
15 Box jumps
15 DB Push press #25
15 Pull ups
12:37

No cash out or further skills. Time issue.

PM
Cycle 45 minutes short intervals and spin

Nutrition
With the new Whole 30 guidelines including Clarified Butter, it is a good time to reset.

Recap:
Reduce caffeine intake.
Include IF 1 full day (Th) a week with 2 morning fasting workout days M/W. Use the 8 hour re-feed window.

Purpose:
Improved performance. Let's see how it goes!

A Little Cindy

The basic difference between an ordinary man and a warrior 
is that 
a warrior takes everything as a challenge, 
while an ordinary man takes everything as 

a blessing or as a curse.

 ~ Don Juan

Buy-in: R400 (pay attention to POSE), Walking lunges, Spider-mans

603 PTP:

• Deadlift (wm setsx3) 190x3/170x5
• Press (wm setsx3) 60x3, 55x5

Cash-out: 3 RNDS Broad jump 40yds, Box jumps - reps = # of jumps it takes. 8,9,8

Bonus: 10 RNDS Cindy 9:49 - need to work on hand release push ups, not getting technique.


http://www.fletcherfitness.com/sport-psychology-for-elite-fitness-periodization-burnout-crossfit-balance/

CFE Cycle: 3x 2M TT

Get Better at THIS

I really need to get better at rest days. Went in to stretch out a bit and ended up viewing a 'challege' on the mirror. Who could the mystery CFer be?? Couldn't but help myself to this little metcon.

400 Run
2x Bear Complex 45/65
2-3 minute rounds of various jump rope



WOD
4RFT
100 Double unders
10 Thrusters (only went 45#)
10 Push ups
10 Burpees
10 Box jumps
10 KB Swing

17:45

Skill:
1-10 Deck squats

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

Pump up the Volume...

CFE Swim
4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, rest 1:30 for each

CFRV WOD
Bench Press
5-3-1
70/80/90% - 75/85/95
Think I am ready to move up here. Looking for more technique guidance...How to Master the Bench Press


then,
7 Rounds for time of:
7 Push Press (went light on the action 65#)
7 Box Jumps
7 Toes to Bar

8:14

Still feeling the last 3 days of variations of cleans...especially yesterday. So, went light on the PPress, but went unbroken on the workout and feel it was the right decision for today.

KB Skill

Single KB overhead Squats
2sets of 10reps on each arm
2x10 Goblet squats

Good to be Here

"It's a lifestyle - train like there's no finish line."

I so enjoy early afternoon workouts ;-). Thanks Amy for a good session.

WOD
12-15-21-15-12
Box Jumps (20")
125# Deadlift
HSPU (banded in the negative)

10:43

I am going to feel this one. It was hot, sweaty and felt great though.

Quick & Quick

21-15-9

DL (95#)
KTE
Box Jump

7:06

Too quick today, but better than nadda.

Lift it, Pull it

5 RFT

• 6 Deadlift 135#
• 12 Box Jumpts
• 10 Pull ups

5:44

Great WOD, decent effort. hope to revisit this again ;-) Just tired today.

No extra work today. Stretch and roll.