Life Will Go On

~you start wherever you are — and then you get better. ~CF Listbeth

Good day in the 'box'. Really missing my peeps though. Effort felt good, focused and haven't done OHS in quite a while, so happy with form.

I am feeling out of sync but performance is acceptable. While I have my 8 week plan (now almost at 6 weeks) I really want more socialization and community as well as some additional coaching.

CFE Strength

Dynamic Effort Power Cleans 12 sets of 2 reps @ 65% on the :45

85#'s of fun ;)

Rest 5 minutes

CFES&C WOD

21-15-9

OHSquats 65#

HSPU (scaled to 1 plate)

6:04

CFE Run
Finally go it in there. (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Nutrition
WOW! Berardi does it again. I do love his style. Great article and experiment on IF.
I am in. Going to select one of the programs and lock it. While I do tend to include IF in my overall nutrition plan. It is not ever to that degree. Now I will track and measure along with the remaining 6 weeks of training.
Brilliant!

Pain Debt

A perfection of means, and confusion of aims, seems to be our main problem.

Albert Einstein

Back to it! I love having a schedule. Loose enough to be fun, tight enough to do work!


9am
CFE

Buy -in: Dynamic Effort - Box Jumps 8 sets of 3 on the 1:00, MAXIMAL effort for each jump. 
Rest 5 minutes

CrossFit S&C WOD
5RNDS

• Hold breath for 30 seconds (up to 1 minute)
• 15 Push ups (used the perfect push up for form and depth)
• 15 Air Squats (butterfly)
• 15 Sit ups
• 15 Double unders

12:25
Very challenging to go from holding breath to work after 2nd round. Broke it into 3/10 second holds. Slow push ups down for depth and range. Wow eye opener. 

12pm
CFE Run
Short Interval - Max effort Hill Sprints (love my driveway!)

• Run (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep

Mobility: Lower Leg Business

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.