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 ;)

Coming Up For Air

"To be beautiful means to be yourself. 

You don’t need to be accepted by others. 

You need to accept yourself." 

—Thich Nhat Hanh

Thought I would take a little variety to ramp back into the week. The plan changed a bit after I entered the gym, but worked out just fine as a hybrid ;). Got my WOD on with the class and really enjoyed it.

End of the season was a blast, but it took a toll on my training as well as my energy level. 10 hours of swim champs on Saturday, luckily I stayed well hydrated though exhausted, awards the next day after a crazy spreadsheet session and let me tell you data entry when tired is no fun. Monday was our team teen trip to Six Flags, park was half empty!  I rode as many coasters as I possibly could! Superman all the way baby! Then on Tuesday, the whole team trip to SunSplash was a full day of carrying rafts, sliding and fortunately not a lot of long lines which meant go go go! I couldn't stay awake past 8pm. So, today, not a big day jump right back on schedule, but a good day to flush out inflammation. Can't wait for my reflexology foot massage at Red Lantern on Thursday ;).

Run 1 mile
So glad I have this to look forward to each morning. The air is getting cooler and the quiet mornings seem to get me set right as I finish one season and move into the next. Reflection on a great season.

AirDyne 2 min on, 1 off x2 @ 4+RPM
Um, yeah? These were clearly not max effort but end of the second set was a push.

EMOTM - unbroken
5 Push ups - diamond progression for 1-arm work
5 T2B

Skill
Ring dips
5x5

EKG (Evolution Kettlebell Groundwork) Set
Nice mobility support. Set the stage for bell work.

• ShinBox Switch w/Ext
• Spinal Rock w/Ext
• Single Leg Kick DL
• Mtn Climber Sprawl

Meditation Focus
Today I am open to the presence of miracles.

Burgner warm up set - shoot! forgot these Jeff!

Strength
5x5 Floor Press @95 his means my 1RM must be getting higher!!

100 Hollow rocks
100 Superman rocks

EMOTM
C2B Pull ups unbroken - Max 10 sets
Feeling strong on these - hand care!

Food
IF - coffee
Lunch- spicy mustard sautéed shrimp w/cilantro, tomato, butter, rice crackers
Dinner- baked tarragon chicken w/fresh herbs, cucumber, balsamic vinegar & sesame
Snack- Granny smith apple, Dark chocolate & heavy cream whip
42/42/16

Brain stim
Looking forward to this! If you want to expand the mind a little as well as working on the physical body, this comes alongside training in a powerful way!
Flatland

Do The Work

Nothing will work unless you do.

- John Wooden

Morning
Pre WOD
Run 1 mile
Plow Transitions

Skill WOD
EMOTM 10 minutes
:20 Overhead Squat hold 45#
10  T2B

Strength
Hang Snatch + Squat Snatch 10x1 @65#

Use 5 minutes to complete:
20 Back Squat @ 95#
20 Overhead Squat @ 75#

30 Perfect Cleans @ 95#

Fast Flips ~

You may delay, but time will not. ~ Benjamin Franklin

Run .5 mile 

EMOTM 10 Minutes

5 C2B Pull ups - glad these still flow!
10 M HandStand walk (scaled to 10 Wall HS w/shoulder taps)

Front Squat 10x1

@ 125# Max weight

EMOTM 10 Minutes

5 Push jerks Max load  round 3 @95#, dropped to 65# to complete. Really able to feel the dip/drive stick overhead, split solid, glad I finished at this weight.

50 Tire flips for time - always fun @ 105 degrees - 4:24

Sprints at the track this weekend, likely no log press work, but will sub with KBs. I know, I know, not completely following the order of programming. Late start this week, good training though. 

My sweetie girl was out with the camera, she is such a champ, makes me look good.  I love it when she comes with me to the box because she, in turn, gets to play her favs too!

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.

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.

Independence

You cannot build character and courage by taking away man's initiative and independence.~ Abraham Lincoln

Nothing like a great visit! Thanks Joel and CF Independence!


Strength
Front Squat
5-3-1
80/90/100% 1RM

WOD
100 Walking lunges
80 Push ups
60 KB Swings 35#
40 MedBall Cleans 14#
20 C2B Pull ups

16:43 - I sooooo needed that metcon flusher! Travel, exhaustion and all. It was fantastic.Whew ~

Work Wednesday

All things are difficult before they are easy.  ~Thomas Fuller

Warm-up
3RNDs
500 Row
10 Good mornings
10 Air squats
10 Jumping Pull ups

Skill
10 Tire flips

Work:
21-15-9
Front Squat 105#
C2B Pull ups

10:33

Sometimes things are just hard. I NEVER thought C2B pull ups would be the easy part of any WOD. Lifts felt good, heavy but I don't feel like I broke form too often and when I did, I knew it right away.

Just keep moving forward, do the work and have fun. I am amazed at how energized I feel after these workouts. It is a much better feeling that smoked all the time. Especially the next day ;)!

A Work-in-Progress

“A work-in-progress generates its own energy field.
You, the artist or entrepreneur, are pouring love into the work;
you are suffusing it with passion and intention and hope.”
― Steven Pressfield, Do the Work

 

 That's me! WIP ;), with a little 'tude.

Strength - Off

 

CFE WOD

10, 9, 8....1

Power Cleans 95#

Pull ups C2B

KB OHSwing 16kg

13:25

Tough one. Work done.

 

Nutrition:

NO coffee this morning. But did have a cup post wod.

Feel that I should increase protein, so will add in another smoothie.

Just Do It

Today is the day you make the rest of your life happen.

Write down one thing you’ve always wanted to do and how you will achieve that goal.
Get that darned Muscle up under my belt. Follow the progression and program identified and do it.

Skills
Snatch
5-5-3-3-1-1-1
35/55/65/70/75/80

80 felt solid, will go up next time ;-)

WOD
20 minute AMRAP

• 5 C2B
• 10 Wall Ball 14# 9 ft mark
• 15 KB OHswing 35#

10 Rounds +20
That was gooood. Last 5 min was hard. but good.

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.

Beautiful~

"It's so hard when I have to, and so easy when I want to."
~Annie Gottlier

Saw the wod posted last night and couldn't wait to get in to the box today! Forget the goats...let's get to the fun part. I think the quote above describes my feeling EXACTLY!

20 minutes on a skill you suck at, get your goat:

double unders / pistols / overhead squat / rings / squat clean / squat snatch / etcetera
ended up being squat snatch for the 9am group. damn i need to get to those ring dips...

then,

WOD
4 rounds
10 Chest to bar pull-up
20 KB Swing (70/53)
30 Double Unders
40 yard dash

Rx, 11:04 ahhhhhh~ good day ;-)

ps. ladies only...had my first 'had to stop mid-wod for a girlie thing...' anyone? anyone? that sucks!

Open 11.6

Feeling like I am rounding the corner and getting on track.

Open 11.6

7 minute AMRAP

• Thrusters 65#
• Chest 2 Bar (C2B) Pull ups

As many rounds as possible in increments of 3 ascending.
3-6-9-12, 15...

Total Score:
12 Thrusters, 12 C2B + 6 Thrusters

400 meter Farmers Walk w/2 35# KB's

Feels good ;-)

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

Angry Gorilla

Oh! This looks like a good one for the week of Christmas. Kinda exciting to just stick in there somewhere!!

Angry Gorilla
10-9-8-7-6-5-4-3-2-1:

Clean (85% BW)
Pull Up

Clean is any way any how and pull ups are CTB for anyone game enough.