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.

Heart & Soul

The life force works through the Heart center, 

utilizing the bloodstream (love), 

while the consciousness aspect works through the brain, 

using the nervous system (will).

  

The ride continues ;).

Finding myself a little out of balance with life, I wasn't prepared for this week's training to begin. I wanted to shuffle around the 4 day training week, but another travel weekend will make this very difficult. So, surrender! It ended up being a very fun morning and I am pleased.

Warm up
Run 1 mile - broken into 4x400 because, ugh, I was not into it!
10 KB Swing 20kg between runs

3 RNDs
5 bfly pull up
10 Push up broken up again 5 diamond/5 dive bomber
15 reverse sit ups - kind like having this option. I'd do GHD if in the box
20 squats - and that is where I felt Hogsback trail from Saturdays hike!

Skill
Opted for Handstands & pistol on the KB work
10 minutes Alt RNDs
Happy that I can still 1 hand handstand, but left side was much harder. Got up on the KBs for handstand holds. Yay!

Pistols on the bell were good, again left side was weaker and holding :30 needed focus. I was hoping not to have my back as rounded but I realize I am not going for flat either. Have to play with it. So glad I did these today. Good for the soul in some way.

Because of the group class coming in, I had to hit the heavy bag early. We'll see how this impacts energy for the rest of the session.

Conditioning - Boxing sequence 
4 RNDs - went 2:30 w/:30 rest today - Needed to get some aggression out
50 body punches & 5 R/L kicks (getting a bit higher and crisp!) every RND

Strength
Deadlift 195# 5x2
I don't think that I could have hit 3 reps today. This felt heavy but okay. Need to hook up to the BioForce and check in on my HRV. I really needed the weekend rest. All in all, pleased.

Finisher
Just felt like playing a little.
5 RNDs
5 tire flips
5 R/L Figure 8 to Hold
5 Sandbag cleans@ 30# shrugs baby!
10 Sandbag step ups on tire

Real Soul

The soul is a channel for grace.

~ Carolyn Myss

Warm up
Row 500
2RNDs KB swing 10/10 @16kg

EKG w/KB
Shinbox Switch w/Ext
1 Leg DL
Deck Squat
Mtn Climber

Work
5 RNDs
:30 ON/:10 OFF

Step up R -1st RND, side step up remaining RNDs 20" box
Step up L - same
Jump rope - varied
Side plank R w/kb, hip raise
Side plank L - same

Conditioning
Boxing sequence
5 RNDs  2:30 ON/1 min OFF
@ 2:00 50 body punches, 5 kicks R/L

A little time for reflection with the masses. Message: it's not about religion or church but about a personal relationship with the divine. Your soul is your divine essence, your eternal self.  We are all a part of something that is greater than ourselves, I AM.

Easter meal will be a glorious pepper crusted tri tip, broccoli/cheese/bacon caserole, salad and cheesecake! And treasured time with family :).

CrossBox

“The only reason for time is so that everything doesn't happen at once.”

~ Albert Einstein

Beautiful Sunday. Up early while the house is quiet and still asleep. Enjoyed a cup of coffee & a moment before I trekked up to the local gym to get some work in.

The divide is so beautiful right now. Flowers blooming, color, green, sunshine & a cool breeze. Ultimate moments from every view.

Warm up
Row 1K

EKG - 90 seconds each movement
Shin Box Switch/Deck squat to Candlestick/Spiderman Stretch/Quad hops

Strength - minimal rest between sets 15-30 seconds
50 Bench press - 5x10 @55/65/75/70/65
50 Push Press - 5x10 @55#

Conditioning
Boxing sets, 50 body shots + 5 kicks R/L
6x :90, :30 rest
1/2, 2/1, 1/2/3, 2/1/4, 1/2/3/4, combo with 5/6

2 sets
: 90 jump rope :30 rest

That about did it. I thought I was in for Death By Ball Slam but think I will slide that one in somewhere within the next week :). Arms were pretty toast after that combo for the day, plus the push ups yesterday.

Perfect timing, I smell bacon for breakfast :)!

Good read
Pay Your Dues

Spiritual Warrior

Anyone can hold the helm when the sea is calm. 

~ Publilius Syrus

Evolution Kettlebell Groundwork
BW L1

100M Tire flips
10 Wall ball

StrongLifts B
Backsquat 125 - these were feeling pretty good, after getting heavy at the end of the sets last time, I thought it might be more challenging.
OHPress 65 - 5,5,fail try again next time - really struggled here.
Deadlift 125 - feeling groovy! I do enjoy this set

Walking lunges 60M w/bar - after the beating my glutes took last week, I chose to add a few meters but hold back on the weight. I want nice open hips for the upcoming squats.

Conditioning
Boxing 4 RNDs punching combo w/kicks
Jump rope 2 ON, 1 OFF, 2 ON

That just about did it. Enough time to jam home, shower and feel like a regular mom at the girls volleyball game ;)!

Meditation
Spiritual Warrior ... In A Modern World

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.

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 

Perfect Partner

Respect your work,

Respect your body,
Health is first.
Always.

The important  question is ... are you making decisions that lead to a better quality of life? Over-eat/under-eat, healthy food/junky food, train/rest, stress/joy, react/respond, love/tolerate, spirited/distracted, service/selfish ... you must be engaged, body, mind & soul.

Warm-up
EKG (as written above!) - KB L1
Evolution Kettlebell Groundwork a little mix of BWL2 & KBL1

• Shinbox switch w/KB, 
• KB Pullover w/Hip ext, 
• Leg thread, 
• Deck squat 
• Mtn Climber Sprawl as it really feels good before squat work.

Already sweating and feeling wonderfully warm, so headed straight into strength sets. Love having a good workout partner, really makes things move right along. Focus.

Strength 
5x5 A
Backsquat 90#, Floor press 65#, Bent row 75#

Man, Patty has a cool Strong Lifts App, tracking and timer, but only for the iPhone, boo! I do love the android, but sometimes ... patience.

Skill
EMOTM 10 minutes
5 Power Snatch @bar

Wasn't sure I was going to be able to fit these in before coaching, but it was a beaut. Working on technique is always a good thing!

PM
Boxing sequence - Punching/kicks, 4 RNDs 

Asst - 3 RNDs 10 tire flips, 10 ATW es, 10 Figure 8 to Hold es
Jump rope finisher - 2 ON , 1 OFF and that was that. Various jumps w/my fav being the side whip!

Meditation
Today I am going with the quote up top ;). Too good not to burn into your lifestyle. Right on theme with accountability and the article linked below. 

Excellent read! I honestly believe that CrossFit is the tool and how you use it is completely up to you. Only YOU are responsible for your for health and longevity.
A Different Version of CrossFit

Food nug
IF Coffee
PWOD BCAA + coconut water
Snackish between workout and coaching - Greek yogurt (non-fat, I only use this pwod) w/Giddy-up Granola (gf) & cinnamon
Burger over shredded lettuce & banana peppers, sweet potato in jacket w/butter & bacon
Shrimp & coconut patties, asparagus, side baby greens salad
Rootbeer float! Coconut ice cream & our homemade 'root' beer (took a 'how to make fermented drinks' class earlier this year!) YUM! To celebrate my sweetie girl getting the lead role in her school play!

Get Training

Coached CFRV all morning! Love my peeps ;).

Warm up: Dynamic exercises, 50 yds each. High knees, Butt kickers, Side shuffle each way, Skip, Inchworm.

603 PTP:

• Warm up sets, always included 5-5-5, 60-70-80% of lifts
• Deadlift  160x5, 145x5
• Press 55x5, 50x5

CFRV WOD:
3RFT

• 30 Wall Ball 14#
• 30 Power Snatch 55# (scaled from Squat Snatch due to endurance training tonight)

12:47 - Good fun! Taking out the squat made it fly by I am sure.


Boxing drills:
3 x 3 Combo, Kicks and Blocks
Jump rope

Durability: 100 4ct Flutter kicks



CFE Cycle training

3 Hours post workout
Tabata - yikes, first time with tabata on a bike ;) going to feel that. Thank goodness I powered today instead of squat snatched.

Go Boz

Buy-in: Coach Boz OHSquat warm up, 3-4x.

1. Pass thru 5-10 reps, move hands closer, repeat
2. PVC OHS x10
3. Hold in down position 5 count, drive shoulders up, vertical torso, knees out.
4. Bring hands in and drop in the hole again, repeat with feet.
5. Retest Pass thru.

603 PTP:
Day 9

• Deadlift 155x5, 135x5
• Press 50x5, 45x5

Cash out: Have to sub the rower with Jump rope session, warm up for Boxing drills today. Will get that in tomorrow. 

3 min on, 1 min rest (first 45 seconds of this is in the sitting against the wall position) - 6 RNDS

1. 50 punches wm, footwork
2. jab (1)
3. jab, cross (2)
4. jab, cross, hook (3/4)
5. jab, cross, hook, uppercut (5/6)
6. jab, cross, hook, uppercut, body punch

3 min on, 1 min rest (same as above) - 5 RNDS (combos)

1. 1,1,2
2. 3,1,4
3. BR,BL,4
4. 5,2,3
5. 2,3,4

Mobility WOD  - Episode 250/365: Creating Loaded Hip Stability and Torque

Buy-in: Dislocates and Rotational Dislocates, 20 squats, 20 GHD, 20 Push ups

603 PTP

• Deadlift 151/135 x5
• Press 51/45 x5

• 4 RNDS x3 minutes each - focus on footwork & 1,2 combinations (skill)
• 4 RNDS x30 seconds each - punch out
• 1x3 minute round - combo

Rest 5 minutes ;)

WOD
5 RFT
10 KB Swing (Russian/Heavy 24kg/53#)
15 T2B
50 Double Unders
13:22 - felt that one for a while on the sweat meter.

Cash out: Suitcase DL 3x5 R/L 65# form hard to keep straight, fun lift.