The Lullaby

Our growing softness, our increasing lack of physical fitness, is a menace to our security. 

~John F. Kennedy

CFA (Rsvl)

Pigeon to Pigeon Transitions

5 RNDs

4 Handstand holds (goal: to pirouette)

4 Backroll to HS (scale: backroll to candlestick)

Not a lot of time to piddle around in the box today. So, jumped right in. 

No lifts today. Holding off until tomorrow am session.

The Lullaby

100 burpees with EMOTM 5 power snatch @45# 500 double unders with EMOTM 5 oh squat @45#

40 minute cap

24:47 

So, I went scaled my first time in here. Keeping that snatch form solid. It was a fast and furious effort, very fun, but very taxing as well. At 10 minutes I had finished the buprpees and thought, hmmm. The last 3 rounds of OHS just went on forever! Heavier and I would have likely  had to break and I think the goal was to just freakin' GO.

Crazy hat changing day. Started early with work (professional hat), break for WOD (cfjunki hat), back to work, end of the school year party (mom hat), zoom, zoom, zoom, family time (wife hat)! So glad to be able to 'squeeze' this WOD in. Happy for the new program cycle, looks exciting!

Swing, Flip, Lift ... Repeat ~

Let him that would move the world first move himself. ~ Socrates

Warm up (Anywhere X adapted)
10RNDS
10 tire flips
10 KTE
10 Pike to push up on KB (feet on tire)

21:31 - a little longer than the normal warm up, much more like a workout!

Great work, round 7 was where I broke ... but the last couple of rounds I was able to rally and get it done.

Skill (L2, but hanging tough, working on KB strength & less structured for the next couple of weeks)
Hand-stand hold in parking lot.  3 minutes of attempts - getting much better
Talk dirty to me!!

Heavy KB Swings sets - DBL @ 24kg
Feel the weight, tighten up the form.

WOD (CFA)
Oh yeah, I was looking forward to this.

EMOTM
5 DL 135#
AMRAP Burpees - work is done when 100 burpees are done.

40DL/100 Burpees ;) I did not keep track of time, too busy breathing!
Holy moly, I LOVE THIS STUFF ~

Bonus:
While coaching the evening classes I had the joyful opportunity to join in a 200# 3 man sled push/pull for 1 mile!  Rope climbs. Assist work at it's finest.

Yay Burpees! and Stuff ~

YOU ARE A SOUL. YOU HAVE A BODY. C.S. LEWIS WARM UP 3 rounds: 10 good mornings 10 air squats 10 knees to elbows 10 medball chest pass  SKILL Atlas Stones 10 minutes practice Aaaaargh!

WORKOUT OF THE DAY

2 Rounds for time: 100 burpees 100 double unders 100 meter bear crawl 19:08 Sweet girl jam this morning! Communication, teamwork, timing! Partner WOD - get 'em done, non-stop work!  Silvia, great teammate, 3 months in and I am so proud of you! Fun work on the heels of the sled pulls. I was so energized all day long ;) ~ The music was a little sweeter, the sun was a little brighter.  Thoughts to contemplate for the new month.  Living On Purpose - 15 Questions 1. What makes you smile? (Activities, people, events, hobbies, projects, etc.) 2. What are your favorite things to do in the past? What about now? 3. What activities make you lose track of time? 4. What makes you feel great about yourself? 5. Who inspires you most? (Anyone you know or do not know. Family, friends, authors, artists, leaders, etc.) Which qualities inspire you, in each person? 6. What are you naturally good at? (Skills, abilities, gifts etc.) 7. What do people typically ask you for help in? 8. If you had to teach something, what would you teach? 9. What would you regret not fully doing, being or having in your life? 10. You are now 90 years old, sitting on a rocking chair outside your porch; you can feel the spring breeze gently brushing against your face. You are blissful and happy, and are pleased with the wonderful life you've been blessed with. Looking back at your life and all that you've achieved and acquired, all the relationships you've developed; what matters to you most? List them out. 11. What are your deepest values? 12. What were some challenges, difficulties and hardships you've overcome or are in the process of overcoming? How did you do it? 13. What causes do you strongly believe in? Connect with? 14. If you could get a message across to a large group of people. Who would those people be? What would your message be? 15. Given your talents, passions and values. How could you use these resources to serve, to help, to contribute? ( to people, beings, causes, organization, environment, planet, etc.) #lifeonpurpose

Atlas Shrugged

“If you saw Atlas, the giant who holds the world on his shoulders, if you saw that he stood, blood running down his chest, his knees buckling, his arms trembling but still trying to hold the world aloft with the last of his strength, and the greater his effort the heavier the world bore down upon his shoulders -
What would you tell him?"

I…don't know. What…could he do? What would you tell him?"

To shrug.”
― Ayn Rand, Atlas Shrugged

Warm up

1/2 mile airdyne - RPM 5

ROM

Down dog to up dog

Pull up

Push up

Pigeon

Skill
10 minutes

Handstand push-ups - coming along, yay! 3 in a row makes me happy. Just keep practicing. So very pleased with my quick progress here, what was I waiting for??

L2 Conditioning Workout

15 minute AMRAP

• 50M sled pull 160# - hello ...
• 1 Atlas Stone lift 75# - a bit light/form first, I need to work on the powerful hip pop to shrug
• 5 Muscle up - scaled 3 pull up/3 ring dip 
• 20 Burpees

2 RNDs + 7 Burpees

Hoped to get to 3 full rounds, almost. The sled pull was a bit rough and took much longer than I thought. Getting into my shoulders and down low enough, taking short steps on my toes when all I wanted to do was get there with long strides which actually brought me to a halt. These are the movements that will require more time in to get the technique down.

I had a crazy bad headache this evening. Not sure if it was from caffeine detox - 2 days, juicing, standing on my head or the overall work in general on my stress areas (shoulders, mid back) from this week. Could have just been all things!

All in all, great to get into a groove. Good night sleep and anticipation for Saturday's swim/run.

Support Health

“A year from now you may wish you had started today.” 

Measured out a mile both sides of my driveway last night ;). Preparation. However, this am, I did not take the 1mile trek. Feeling a bit off cycle.

Mustered up some good intentions for today's WOD though and it really paid off. Not sure if thas been the heat or the downer from swim cycle ending or knowing a complete change in training is ahead. I was pleased with my summer training schedule and work, but the IT keeps coming to mind. I will be looking for an accountability partner, not just people I work out with but someone to call me on my bullshit if or when it comes around.

The decision to take training to a more serious level this year has been made, coming up on week 4 here of the training cycle laid out by CJ at the Master Class and for the most part it has been a good Recovery & Rebuild phase. But I am finding there is a missing ingredient. GO FIND IT.

Basic body warm up set(c)
30 seconds of each - 5 minutes
Jump rope/Jumping jacks/Burpee/Jump rope/Mtn climbers/Squat jumps/Jump rope/High knees/Butt kickers/Jump rope

Workout of the Day
A.
Take 10-15 minutes to build to a heavy Close-Grip Bench Press
Used the two thumb distance on this. 
Reached 100#, no spotter, might have been able to go heavier, but didn't want to chance getting the bar stuck. Felt like work, heavy, but not max.

B.
Close-Grip Bench Press
*Set 1 – x 2 reps @ 90% 90#
*Set 2 – x 3 reps @ 85% 85#
*Set 3 – x 4 reps @ 80% 80#
*Set 4 – x 5 reps @ 75% 75#
*Set 5 – x 6 reps @ 70% 70#
Rest no more than 60 seconds between sets.

Good sets. Worked on keeping elbows in. 

C.
Three rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
40 Kettlebell Swings (32/24 kg)

15:52 yowza! Great metcon. Swings felt fantastic, yay burpees, C2B went well. Last round I really had to dig down and broke everything pull and swings into quarters. Gave me a good goal to keep up pace and not hit failure. 

Happy-ending
2 RNDs

• 10 Myotatic Crunch
• 10 Cat Vomit

   A fitness regimen that doesn’t support health is not CrossFit.

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Week( 3), 2, 1 ... Go!

 “They always say time changes things, but you actually have to change them yourself.”
~ Andy Warhol


 Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 30 seconds between sets. Do it right, clean, crisp movements.
45#

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

These were work at the end.

C.
Three sets of:
Dips (with a hold) x 10-15 reps @ 20X2 - no rings to work with, went dip and hold

Rest 30 seconds
Chest-to-Bar Pull-Ups x 8 Reps
(all pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders

5 Burpees



7 (ish) minutes, timer out, work done though, ugh. Flushed, sweaty gal.

A Little Track 'll Do Ya!

Strength does not come from physical capacity. 

It comes from an indomitable will. 

~ Mahatma Ghandi 

Drag, drag, drag ... I've come to this decision and I feel like all I can do is drag my keester over these last few days. Achy, fatigued and lethargic, who IS this person??

Luckily my sweetie girl was willing to head down to the local schoolyard where I could get the work done. I have to say, the older schools still have the good stuff ... pull up bars, parallel bars, monkey bars. Suppose to be a sand run, will be a decomposed granite track run for me ;). Not as fun, less work on the legs but still a bit grueling in the dry, 97 degree heat of the day. Thankfully the scenery up here is darn good!

Warm up
Handstand holds
Parallel bar swings
Pull ups

Skill
Water drinking, sit in the shade, OMG get to it!!

WOD
4 RNDs for time

• 1X around the track
• 25 KB Swings
• 15 Burpees

Track runs ranged from 2:00 - 2:03, happy with that ;), legs felt like lead weights so I was surprised.
Swings were sweet ~
Burpees - YAY! as always

12:52
 Bummer is that I was not very hungry post workout, which meant a small cultured coconut milk smoothie with fresh blueberries and strawberries, a little whipping cream. But didn't feel good about digestion over the day, guess it was a better note to end on than stuffed and pukey.

Swim & Swing

And this, our life, exempt from public haunt, finds tongues in trees, books in the running brooks, sermons in stones, and good in everything. ~ Shakespeare



There is nothing like a wonderful outdoor workout, today was Folsom Lake. Summer was in the air, campers, cyclists, families on the beach! I remember when I first moved to Sacramento and someone said there was a beach ... well, over the years, I have come to enjoy this version as well.

Feet dirty, grounded and hitting it with two of my favorite things, swimming and KBs.

Workout

3 Rounds
150yd Swim (from beach to bouy, estimated distance)
20 Snatch/Thruster (I went 12kg on this one, just not sure how fatigue level would be with swim, it was fine)
10 Burpess - Yay!

I went into this one tired and felt completely rejuvenated after. Warm sun, cool breeze, perfect. Wish I had a picture to share, sometimes you've just got to live!

Lactate Threshold Throwdown-style

WARM UP
3 rounds:
10 kb figure eights
10 kb press each arm
10 meter butt kickers
10 meter toy soldiers

SKILL
KB swing technique
10 minutes

WOD
15-12-9
kboh swing (32 kg/ 24 kg)
burpees
rest 2 minutes
12-9-6
kboh swing (32 kg/24 kg)
burpees

8:40

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

A Good 'Clean' Day

Have needed some down time. Few simple workouts this week. Today is a good day!

WM: Run 2x200 in the new spot. Not bad. Dislocates.

Buy-in: MyMadMethods KB

A1: Pull ups 3 sets of 10, R10 - do all 3 sets
B1:Clean & Press (dbl) 2x8 @20# each - do as a 2 RND circuit
B2: Front Squat (dbl) 2-8@20#each
C1: Snatch L: 12kg 6x20 seconds on 10 off
C2: Jump rope 6x20 on 10 off
C3: Snatch R: 12 kg 6x20 seconds on 10 off

Likey :)

CFRV WOD (Wednesday's)
5RFT
3 Power Clean @95 (Rx105) first time back to this kind of weight in two weeks going smart
20 Burpees

11:03
Yeah. I miss this.

More Meeting?!

Missed the CFRV WOD, too many meetings for too long. Tired by the time I came back up the hill. Rest a bit, refuel.

WM: Jump rope 1 minute, Plank 1 minute x3

WOD:
PM today, Nice programming MyMadMethods

• A1: Front Squat (dbl) @20#, 4x5 reps - do all sets together R15
• B1: Pull up 2x10
• B2: Clean & Press (dbl) @20#, 2x10 reps - do B as a 2 RND circuit, R 60 seconds
• C1: Alt Swing @16kg,  3x10 reps each side
• C2: Ball slam 14# dynamax 3x15 reps
• C3: Burpees, yeah! 3x15 reps
• Figure 8 to Hold @16kg, 3x10 reps each side - do C as a 3 RND circuit

I love this feeling of a good hard work sweat. Beautiful,

Stats check in:
129.4
Hydration a bit low.

Pre-event Du

The training program says that I should get in a 300 swim, 20 minute ride and 10 minute run.
So in true CrossFit fashion, I scaled the WOD ;)

CFRV WOD
'Bradley'
10RFT
100M sprint
10 pull ups
100M sprint
10 burpees

hehehe 3 Rounds that I thoroughly enjoyed. This is my kinda wod. Can't wait to get back to training. After coaching 3 classes and the quick wod, I took my bike out for a quickie spin and got to packing up the event bag.

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

Friday's B

Thought I would muster up a run, but didn't have it in me this am. Woke up stiff and achy.

WOD
R400
50 Thrusters 35#
40 Pull ups
30 KB swing (CF's new butchered version, so not really a swing)
20 Burpees
10 Pull ups
R400

Stiff and achy all the way through the runs. Burpees felt the best, all movements full flow, broke up the first pull ups. 14:09

KB Skill 
DBL Swing 16kg
DBL Clean 16kg
DBL Push press 1kg
Clean ea side 20kg & 24kg

Mix it UP

Thought is the seed of action.

Tired and sun soaked already this week, but time to get it done. Hydrate, hydrate, hydrate.

Swim WOD
A little variation from CFE today. This was fun! Though I didn't do it for time, more to check it out.
10 RNDS
Swim 25 yds
10 Push ups
10 Squats

Skills
Pull up ladder
1, 2, 3, 4, 5, 6, 7, 8, 9 - love these will do C2B at CFRV next time ;-)

WOD
EMOM 4 burpees
100 Thrusters

As many thrusters as you can do before the next minute, stop do 4 burpees, repeat
15 minutes time cap OR time when you reach 100 Thrusters. No rest until you are done.

9:26 Rx

Figure 8 to Hold - 8 minutes 12kg
I am really loving these. Good day. Time to rest and  eat.

Sunday full of joy

This time, like all times, is a very good one, 

if we but know what to do with it. 

~Ralph Waldo Emerson

Beautiful day! Perfect pre summer morning. Gorilla Vanilla coffee, quiet times and a plan.

Swim 2100 yds
Time Trial 500yds 9:14.82

Working on improving stroke and efficiency with some great drills.

Kick 300 side, 10/10
Pull/Stroke 300 drag, flick, br3
Blend 300
Set 600
Cool 200

Trek down to CFRsvl for CFE
WOD
AMRAP 90 seconds ON, 90 seconds OFF x 8 sets
5 C2B Pull ups
5 Power Cleans, 95#
5 Burpees

I love these short rep wods, so much fun for a butt kicker. Never hit 2 full rounds per set, but...happy get the cleans in 2nd round of each set ;-).

1+8 reps, 1+7, 1+9, 1+9, 1+8, 1+8, 1+10, 1+9

HSPU skill work

KB Skill:
Loving the Figure 8 to hold for 8 minutes @ 12kg. Tough but GOOD.

Jonsing

“The song we’re composing already exists in potential. Our work is to find it.” ~Steven Pressfield (Do the Work)
WM

20/15/10
Wall Ball
Sit up
HSPU - still dbl mat

WOD
12 Backquat (85#) from the floor each time
9 Push ups
7 Burpees

10:04

Really fun triplet.

Cycle eve.

Morning at the track~

While nutty fresh was in bball clinic, hubby and I took the opportunity to use the local high school track. Good times!

 

8x400
400 run
400 jog/walk, repeat 8 times

 

Run times:

1. 1:52
2. 1:45
3. 1:39
4. 1:42
5. 1:48
6. 1:47
7. 1:37 (for PR tie)
8. 1:38

Followed by:

• 20 Dbl Unders
• 30 Burpees
• 40 KB Snatch (35#), 20 ea side
• 50 V ups
• 100 Walking lunges