Just Another Sunday

Choose rather to be strong of soul than strong of body.

- Pythagoras

Warm up
3RNDs 10 reps each
Ball slam - argggh I love getting down with these
KB Swing 16kg
Wall ball - ah heck, why not ;)
KB ATW (Around The World)

KB Skill
DBL Clean/Press @ 8kg each

Strength
5 sets of 8 reps, R :30 between sets

• Deadlift 155# - huge rush on the last two sets ... ? maybe go up in weight next time or hold the plan ... assess.
• Clean 95# - found I really had to slow down on these for form. I missed using the Bella bar today.
• KTE
• Pendulum w/knee tuck  - I forgot how hard these are! Good bruise working for hitting the box jump in the first round, sweet! I mean what is deadlift day without some bruises w/assist joy.

Punch/kick
4 sets @ 2 minutes ON, 1 minute OFF
Have to say, been doing the 1, 1-2 and added in 3, the hook, today ;). Like that one. Also adding in the 4th round is a burner but feels great. Someone must have turned up the heat though.

Jump rope
Okay today the second round of these kicked my booty. Round one all good, doing DBL Unders and criss cross was pretty fun, still using heavy rope - looking forward to my next 'flight simulator'. Next ... don't look at the clock, don't look at the clock ... damn, move the clock but like a wreck, I couldn't look away until that moment and I almost blew off the last 15 seconds, but would have to account to myself for that. By the time I  had the internal chat it was over ;).

Finisher
3RNDs

• Lawn mowers - thank you TACFIT
• Dips
• Good mornings/Boxer twist rotate every 10/10
• Coach B's snatch warm up w/bar

Synchronicity

Synchronicity hints at the unified world 

behind the illusory veil of the material universe. 

Roger S. Jones

If we want to grow spiritually,  all we have to do is take a good look. 
Synchronicity holds the promise that if we want to change inside, 
the patterns of our external life will change as well. 

Jean Shinoda Bolen 

Synchronicity is choreographed by a great, 

pervasive intelligence that lies at the heart of nature, 

and is manifest in each of us through intuitive knowledge. 

Deepak Chopra 

Sometimes things get your attention and it is important to take notice. 

Usually for me it is the three-peat and I know it's time.

Okay Universe, I am listening ;).

Yesterday was full. I couldn't find my mojo all day except for the 10+ seconds it took me to sprint 25 yards in the parent/coach relay at the meet. That was fun! The meet went very well and though it was muggy and I felt tired I am so proud of our kids! Some had heartbreak, some had breakthrough and some had a bit of both! I call that living. The youngest members of the team continue to amaze me. They are having the most fun at these meets and it shows in their improvement every week! My big boys really brought their best and had some fun doing it. Laughter is so motivating and fun mixed with focus and a little friendly competition can bring goals to a new level. Learn coach, learn.

Once home and full of a late lunch, I took two power naps and had a chick flick session with my sweetie girl. Early to bed and my favorite Max's Fantasy cake (minus the cake, ahahha, I am all about the frosting, cheesecake and mousse on this one).

Sunday was literally a breath of fresh air. House all opened up, quiet and the perfect meditation to replenish body and soul.

A quick assessment of the next few weeks. Championships are on the horizon, taper week is coming but one more good solid block of training, I think for all of us ;). I planned out a quick rotation of mixed  programming Run/Boxing drills/Evolution Kettlebell Groundwork to set me up for StrongFirst. Oh yes, these moves will be sprinkled in for muscle memory. I have just had a hankering to get my hands on the heavy bag, get a real 1-arm push up and find my flexibility. Through the end of the summer I am going to really take advantage of the amazing energy and space where I live. Less time in the vehicle will keep me grounded, let's hope! 

Warm up

Run 1 mile

3RNDs

10 Push ups (tricep and tight, unbroken)

10 1-Leg squats (assisted below parallel)

TRX Rows to failure

10 Squat thrust

Ugh, not feeling recovered, tired and sluggish.

Burgener warm up w/45#bar

Jeff - Day 2

Workout

50 Dbl unders

25 KB Swing @16kg

40 Dbl unders

20 R/L Cleans 

30 Dbl unders

15 DR/L Snatch 

20 Dbl unders

10 R/L Front Squat 

50 Dbl unders

20 KB Swing

40 Dbl unders

15 R/L Cleans

40 Dbl unders

10 R/L Snatch

30 Dbl unders

8 R/L Front Squat

50 Dbl unders

15 KB Swing

40 Dbl unders

10 R/L Cleans (feeling a little frisky, did a clean & press on these)

30 Dbl unders

5 R/L Snatch

20 Dbl unders (still frisky, did max reps here 78)

5 R/L Front squat

I made myself a deal. Originally only planned one quick round, however, if I started the second round, I HAD TO FINISH all 3. Sometimes my eyes are bigger than my engine, but I went for it.

Post work

Parallette dips

X ON

The only life worth living is a life that you are truly and honestly passionate about. 

~ Albert Einstein

Yesterday was a good rest day. 3 hours on deck coaching, then a couple hours of down time with my sweetie girl and her friends. Cruise in gear, windows rolled down, singing full on (u can't touch this!), silliness at its best. Remember the days when ... off to coach in Folsom, whew! My coaching hat trick ;) awesome for me. CFA Anywhere this week Roseville, EDH and to top it off a great evening in Folsom with the Anywhere X class. I love to watch people learn to find their kip. I had a great opportunity for this.

Today it was time to get my X ON. I could barely contain myself during the workout yesterday, so decided after swim and some office time, I would get my WOD in on the hill. I really needed the day off yesterday and there is always movement in coaching the moves but to get the work done myself is bliss. Yes, this includes the snatch ;) and here I made the commitment over the next month to do the Burgener warm up every time I workout. 

Looking forward to squeezing in the 100 pull ups workout ;). Darn rest days can get in the way of the fun stuff, however I will make it a  trio with a KB snatch and row. Could be a great celebration post meet ... going for the W tomorrow!?

Warm up

Sticking to the basics on this one today.

• TRX Rows
• Push ups
• Squats

Burgener Warm up - 45# Bar

Jeff ... Day 1

CFA AnywhereX WOD

AMRAP 20 minutes - Get A Grip!

• 200 KB Farmer Carry
• 150 Single Unders

10 RNDs 

...  frayed jump rope and a few lacerations later ... GOOD! Steady pace, afternoon work can find me a little low energy and this week has been a test of my patience and composure under some extra stressful scenarios. So I am very pleased at the consistency. I thought I might hit this with double unders, but that was not the programming and it felt pretty good to shake up some of the single under movements. Great pace. I am bummed about my rope though, another one bites the dust. I thought I would be fine under the smooth surface of our outside structure, but no go. Repair? There are so many new ropes out it just might be time to try something new out. Research!

Back to the Work

Only Sunday and it feels like work.

CFE Swim
Morning swim on tri schedule:500 on CFE Tempo/TT speed.
750 on the tri schedule, swam Combat Side Stroke to round it out with the extra 250.
Hit the 750 and was feeling good, so went to 1000m and mixed in some basic kick drills.
Working on site breathing a bit as it is really different that stroke breathing.

@ CFRV
Buy-in: OHS Warm up, Burgener Warm up, Snatch Balance


3x3 warm up set Power Snatch, 45/55/65 - really work on the third pull
3x3 Power Snatch @65# Rx

603 PTP:

• Deadlift (WM sets) 175/155
• Press (WM sets) 55/50

Cash-out: Row 500x3,  6:03 - been awhile since I have been on the rower, played a bit with form. will still work on it, not consistent.

Sunday Funday

Buy-in: 10 Dislocates + 10 Rotational Dislocates, Burgener warm up

603 PTP:

• Deadlift 135/125
• Press: 45/40

CFE WOD
21-15-9 - 11:42

• OHS 65#
• T2B
• Dips 

Head out to the track

• Run: easy 2x400 on the 2:30, 2x800 on the 4:00
• Cash-out: 10 cartwheels each side (hahahahaha), 50 yds Broad jump (fun ;) between 2-3 yds per jump), Handstand hold (3 solid seconds...it's a start!).

Cindy

WM
Row 300
ROM
10 PVC Pass Thru
10 Lunges PVC overhead
25 Sit ups

Skills
Burgener Warm up w/35#

WOD
Cindy
AMRAP 20 minutes

5 Pull ups
10 Push ups
15 Squats

20 Rounds! PR sweet

4/4 the core
MU practice, kinda