Magic

Magic is in the air ...

you have earned the right and are about to experience a change in consciousness. 

Do not try to figure it out, you cannot.

Warm up

3 RNDS

Plank :15 ON/OFF

Plank :30

5 push ups

10 squats

20/20/20 jumping jax/crossover jax/clap jax

Stretching & mobility

Hamstring

Quad

Shoulder

Strength

50M Tire pull (facing out)

50M Tire fisherman pull

50 total Tire flips

Yeah! That hurt. I think it is about 175# and the drag, ugh! Too bad I LOVE it!!

CFA L1 WOD

E2MOTM

100M Farmers Carry 12kg

10 Pull ups

Yeah! Just another excellent play date. Small tear in my left palm but otherwise a great forearm burner and fun workout. Perfect.

Macebell

3 RNDs

10 each way 360

10 each way 10-2

That was about it. Left the gym singing away and happy, happy, happy!

Never Plateau

If you put yourself in a position where you have to stretch outside your comfort zone, 

then you are forced to expand your consciousness.

~ Les Brown

So, the plan was for this to be a day off. I am in de-load week which to me means, hello ... time to play with some cool stuff. Since I am early into the 5x5 it fits just fine and I can't believe that I have hardly touched the KBs over the last few weeks. Results, big fun today, no pressure on performance.

Overall a great coaching morning. A fantastic training day and some excellent chatting time. I might consider this as close to a day off as I dare come. I am re-ignited about my upcoming training cycle and just overall feeling in a great place. Taking a breath, enjoying food & feeling success in an overall reset from the summer has left me replenished and feeling revitalized.


Warm up
10 M Toy soldiers
50M Empty sled push
10 Inch worm to push up (diamond 5 at a time)

21-15-9
Ball slam 20#
Wall ball 14#

3:46

Evolution Kettlebell Groundwork (EKG)
Added the light KBs in for these. Happy girl :) progress. Planning to incorporate the KB L1 movements & move into BW L2.

• Shinbox Switch w/ext (R/L) - KB L1
• Spinal Rock w/ext
• Single Leg Kick/DL
• Mtn Climber Sprawl (squat to R/L return to squat/stand

Skill

• 5x3 OHSquat @75# - de-load weight and well honestly, I haven't done these in a while!
• 5x3 Bfly pull up - fluid

Boxing sequence
I love the our Rsvl box has a heavy bag and battling ropes and lots of fun toys for assist work. I consider it a Big Kids Playground!

4 RNDs - this is going well to me. In the 4th round I added in the uppercut. It will now be a part of the full sequence. 1st - R/L, 2nd - L/R, 3rd - Alt w/hook, 4th - Alt w/hook & upper cut, body punches & R/L kicks @ end of each set

Jump rope 2 min ON, 1 OFF - going to move up to 3 minutes of varied jumps, really tired here.

Finisher
3 RNDs - 30 sec ON, 30 sec OFF - KB Russian swing (16kg), GHD sit ups, Battling ropes

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 :).

Meaningful Training

meaningful training. intelligent training.

work hard. question everything.

is it worth the cost?

is it making me better?

if not, fucking change it.

~station 515

400 yd sled pull - in my case tire pull/flip
My makeshift sled has some challenges today. I pulled SO hard ... jk ... I actually have changed tires from the tractor size to a low squatty semi & certainly heavier one, which I am struggling with on this distance. It seems it is just as hard on the rope. It just couldn't hold the friction anymore and I went flying into a sprint ahead! So, I ended up flipping it the remainder of the way.

1-10 MU (scaled to bfly pull-ups & tri push ups)
10-100 DU

Ok, so I cried uncle after 7 RNDs of this. Fail, but with good work under my belt. I was stoked about the bfly pull-ups, chin high, good flow, did them unbroken until the 6th round. Tri push was just fine too. DUs were brutal with my fatigued arms. Last two rounds I broke them into sets of 10.

EMOTM 10 min BackSquat @ 90%
Feeling very drained at this point, I took the opportunity to work up on the load.
1-2 @115, 3-4 @ 135, 5-6 @ 145, 7-8 @ 150, 9-10 @ 155

BackSquat 1x20 @ 95# felt so light after that EMOTM until the last 5 ;), shaky

@ CFA Roseville tonight
21-15-9
Deadlift 135#
Box jump 24"
6:31

Dog Days

dog days

noun

1. the sultry part of the summer, supposed to occur during the period that Sirius, the Dog Star, rises at the same time as the sun: now often reckoned from July 3 to August 11.

2. a period marked by lethargy, inactivity, or indolence.

 

6am
Trail Walk - 1 mile, really enjoying these. Today there was a warm breeze. I found some old friends along the way, mullein, lambs ears & echinacea. I see ... as I still feel that I am in recovery from swim season, shade, fluids and continuing on the rebuild/recovery schedule, I could be experiencing the dog days of summer.

Though I should be enjoying, I am anxious for some regime and good particle flow. Reading a little of Andy's new blog ... I guess I am looking for IT. How to do it all? Focus on it all. Live it all ... define ALL.

Basic body warm up set - 10 reps of each movement
Squat/Lunge/Push up/Pull up (home TRX)/Sit up/Leg raises/Russian twist/Evil wheel (from knees)

Breakfast ;) - pasture eggs (3) thank you Rachel, garden tomatoes thank you Mark w/fresh basil thank you Lisa, strawberries thank you local gal! coffee - hmmmm not so local


12pm
Workout of the Day
A.
Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
(if you’re already proficient with these, see how quickly you can perform them – what tricks can you implement to increase the speed while staying in rhythm)
Handstand Walk x 10-15 Meters
(alt Handstand Wall Runs on a couple)
L-Sit x 30-45 seconds (3x15 seconds)


B.
Take 12-15 minutes to build to a heavy Clean & Jerk - the bar feels heavy today . 115#

C.
Three sets of:
Clean Pull x 5 reps @ 100-105% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds

D.
Front Squat
* Set 1 – 3 reps @ 80% of 1-RM - 95#
* Set 2 – 2 reps @ 85-90% - 100
* Set 3 – 1 rep @ 90-95% - 105
* Set 4 – 5 reps @ 70% - 85
* Set 5 – 5 reps @ 75% - 90
* Set 6 – 5 reps @ 80% - 95
* Set 7 – 5 reps @ 85% - 100
Rest 2 minutes between sets.

Winery dinner with the hubby. Now there is a priority. Well earned after today. Time to enjoy.

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