Only As Strong...

...as my weakest lift ~

Today's work was awesome!

I did not begin the day raring to go though. Here's how it went down...

Had a restless night sleep.
Woke up 5:15am sore from yesterdays work. Not crippling, but really feeling it upper body!
Not hungry, but did not feel well digested. Think I ate too late.
Coffee, this morning a must.

KB Work
@6am

2RNDS 16kg/35#
20 Swings
10 Deck Squats
20 Cleans (10 each side)
20 Figure 8 to Hold (10 each side)
20 Alternating Lunges (10 each side)
1 TGU = 1R/1L
20 Sit ups
1 TGU
10 Push ups
20 Snatch (10 each side - do not alternate)
10 Burpees

Class dismissed ;). Great work

Row
3511
16:22

Tired today on the rower. Hit 1500 rested 1 min then plowed through the remaining 2000. Get it done and stop looking at the numbers. I am no longer feeling like I have to break at 500's or 1,000, that is actually a win in my book. I am no longer in sprint mode either. It's hard to switch gears and I will use a strategy going forward. Keep following the WODs on C2. Headphones really helped today!

TGU
Finished up the 7 reps post KB work.
3 Barbell Getups (R/L) - this was cool. 20# bar, balancing it was a good experience! Nice.

 
Took a few minutes here. Contemplating the workout. Do I break here, take my sore body home and come back tomorrow? Today's tabata mash up will be a great compliment to DL/Squat DE, but....no, that is not the recipe, is it.

CFRV WOD
The Bear Complex
1-1-1-1-1

Working up 45/65/85/95/105/115 fail
Note to self: work on the clean ;)

Tabata Mash up
DB Thruster
Deadlift
KB OHSwing
Box jumps

Now I am done. Tired, sweating and ready to go home. Looking forward to a hot shower ;). Missed my peeps today.

Keep Moving Forward

If we are to go forward, we must go back and rediscover those precious values -

that all reality hinges on moral foundations and that all reality has spiritual control.  ~ MLK

Warm up
Row 500
10 PVC Pass thru
10 PVC OHS
10 KB OHSwing

CFRV WOD
25-20-15-10-5
Sit ups alternating with 
4-8-12-16-20
Pull ups
Ring dips (band assisted full range of motion, still 4 was my max at at time, my nemesis!)

9:57

Row
Row 3522
Total meters so far 30,108
Damn! I am surprised and happy ;) ~
It is not easy, but I am feeling good about it now.

TGU
6 Right side first then 6 Left side
Sandbags today

Fatigue set in after 3 in a row but kept going, especially after today's wod. I like that I can scale the weight and keep my form most excellent!

Skills
2RNDS
Do them right, not fast.

10 GHD
10 Butterfly Pull ups (yeah, should have done these in the wod)
10 Single Leg Deck Squats

Gobble Gobble

Gratitude is the inward feeling of kindness received. 

Thankfulness is the natural impulse to express that feeling. 

Thanksgiving is the following of that impulse.
Henry Van Dyke

Way to start the day! Thankful to be with my peeps and have some fun.

CFRV

Team WOD - 2 members, each member performs a movement then rotates.
5 RNDSEach movement is performed for 1 minute Every rep COUNTS

Power Clean 95#
Push up Hand release
Air squat
Rest

Total reps = 343

Good because now we have to drive for 3 and a half hours! Coffee and we're off ;) to be even more thankful.

Interrupted

Buy-in: PVC pass thrus, 10 pull ups, 10 sit ups, 10 squats

Strength: Wendler
Backsquat
3/3/3, 125/135/145
These felt really good.
Banged up my knee on Friday and was still feeling the swelling, but the lift was nice.

CFRV WOD (Thursday)
AMRAP 20
5 KB Swings 35#
10 HRPU
20 Walking lunges (10 es)

Time constraint, only got in about 15 minutes-ish, stopped to help the move some equipment, gym was closing, just not a good flow. Well, all day was relatively unprepared but I was happy for the movement. Right arm sore from so much overhead this week. Time to get in for a session.

Freedom Gone Bad tomorrow, and I really need a full day off ;). I was thinking of a good dry sauna session.

Clean up

The future depends on what we do in the present. - Mahatma Gandhi

Buy-in: 10 minutes warm up - Wall Ball 14#, Strict Pull up, Walking Lunges

Strength:
Deadlift
5/5/5+
65%/75%/85% of 95% 1RM (215) - I really like the Wendler format ;)
125/145/165

CFRV WOD - always love to be in class ;)
21-15-12-9-6-3
Power Cleans 80#
Push up *DblD Hand release


13:53 took a few sips of air on this one. Really paid attention to form, lats & shrug, elbows high felt good, very good.

Durability:
20 T2B

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

Day 1

Buy-in: R 400, 10 touch and go push ups slow, 10 GHD (strong hip snap) x3 - felt good, felt strong

Flutter kicks 30 4 count
4 for the Core 1 minute each

CFRV WOD
5FRT
15 Box jumps
15 DB Push press #25
15 Pull ups
12:37

No cash out or further skills. Time issue.

PM
Cycle 45 minutes short intervals and spin

Nutrition
With the new Whole 30 guidelines including Clarified Butter, it is a good time to reset.

Recap:
Reduce caffeine intake.
Include IF 1 full day (Th) a week with 2 morning fasting workout days M/W. Use the 8 hour re-feed window.

Purpose:
Improved performance. Let's see how it goes!

Poker Face

A creative man is motivated by the desire to achieve, 

not by the desire to beat others. ~Ayn Rand

KB Skills
1-arm Swings R/L

CFRV WOD
Deck of Cards

Hearts = Burpees
Diamonds = Pull ups
Spades = Sit ups
Clubs = KB Swings 24kg/16kg
Joker = 800R

Skills
Power Snatch
HSPU

Deceiving

Buy-in:
1 minute each round
TRX Row
Squat
Sprawl

5RFT @12kg
3 Burpees
6 Thrusters
12 High/Low planks each side
15 High pull (1-arm) each side

CFRV WOD
This was a deceiving workout! First round of squat cleans...missing encouragement from the box and totally need my peeps wod.

4RFT
8 Burpees
12 T2B
16 Squat Clean 65#

15:18

Cash-out:
Foam roll - Section 3 of Extended SMR Hips & Lower Back


Bench Booster are out tonight ;( too much training but I can listen ;)

PM

Fun!
Cycle 45 minutes of short interval w/spin, will satisfy my CFE Bike short interval for this week, whew!

New Day, New Week

Strength
Bench Press WM 5-5-5 45/55/65 Work 3-3-2-2-1 75/85/90/95/100/105 fail

Skill
KB 1 arm swing R/L 24kg

CFRV WOD
5RFT
35 DU
R200

Fun
Interval Spin on the Bike ;)

A Day of Labor~

Labor day was the day to sleep in ;). Family morning and a trip to the box, now that a new WOD time of 10:00am was on the menu!

KB Sept Challenge
4 minutes Bottom up Clean & Press

CFRV WOD

CrossFit Games Event 10
For time:
20 calorie Row WOD modified...Run 800
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24″/20″ box
20 Sumo-deadlit high-pull, 105/75 pound WOD modified...53lbs
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165/115 pounds WOD modified...run 800 meters

19:05 whew! Fun and great to hang out with the crew!

603 PTP

• Deadlift (wm3x3) 175x3, 155x3
• Press - no press due to OH in workout today

An hour at the pool, 4 hours of painting count as a workout? How did I get the top of the walls?! I'm the shorty ;). Off Tri, hot today

Blow It Out

"Greatness resides in those who have the patience to master the patterns first, then add complexity later." ~Dan Johnson, TNation

Some days you just need a good WOD to blow it all out. Fast, simple and with great execution.

CFRV WOD:

"Annie"  

oh Annie, could it be a whole year since I have seen you?! or is my tracking a little off?

50/40/30/20/10

• Double Unders
• Sit ups

6:55 

Not bad, according to  my records a PR. Not sure why the rope always seems to unscrew during these workouts. Day 4 of workouts, in need tomorrow's day OFF ;). Stick to the schedule.

Thought I would forgo the lift schedule because I am feeling pretty tired and sore after adding in the bike sessions this week and yesterday's run left me with a tinge of shin sprints (trail shoes and slippery socks I think), but after a couple of working hours my prowess overcame my discomfort and I went for it!

603 PTP:

• Deadlift (wm sets3x3) 175x3, 155x5
• Press (wm sets3x3) 55x3, 50x5

Cash-out: Light "Grace" 30 Clean & Jerks @65#  - 2:32

I am due a brick workout today, but will push that out for tomorrow's active recovery.

A Walk in the Park(ing lot)

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

603 PTP:
Day2
Deadlift  1)135x5 2) 125x5
Press      1) 45x5 2) 40x5

Yep, only two sets here. Just follow the program and the itching will soon subside I am sure.

Cash out:
5 RFT: 10 KB snatches, 24/16K (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees.
8:25

Mobility
shoulders, back and hips - yoga stretch.

CFRV WOD
3 RFT
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Sit-ups
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Good mornings, 45/35 pounds

14:48
Used a KB ;)~ the weight overhead...last round, left arm, yowza. The COOL thing about this workout, did it all outside (sit ups a bit rough) and the patrons of the surrounding businesses thought I was a bit nuts or something, hehehe.

Live Blues at TownCenter tonight! Its a good day ;).

Pump up the Volume...

CFE Swim
4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, rest 1:30 for each

CFRV WOD
Bench Press
5-3-1
70/80/90% - 75/85/95
Think I am ready to move up here. Looking for more technique guidance...How to Master the Bench Press


then,
7 Rounds for time of:
7 Push Press (went light on the action 65#)
7 Box Jumps
7 Toes to Bar

8:14

Still feeling the last 3 days of variations of cleans...especially yesterday. So, went light on the PPress, but went unbroken on the workout and feel it was the right decision for today.

KB Skill

Single KB overhead Squats
2sets of 10reps on each arm
2x10 Goblet squats