Quality

"Quality is never an accident; it is always the result of

 high intention, sincere effort, intelligent direction and skillful execution..." 

~ Willa A. Foster

.5M AirDyne

Focus on form. In line with yesterday's A Call to Standards. Not only should we coach them, but perform them as well. Checking in.

4RNDs
25 squat
25 sit ups
25 push ups
25 kipping swings

500M Row

WOD
10 minute running clock
10 Cleans @ 55#, 65#, 75#, 85#, 95#

Really enjoying cleans this cycle.

20 Backsquat w/chains 95#
20 Floor Press @75#
5x1 Overhead squat holding 20# chains each hand - that was hard! Need to keep my heels down and pay more attention to my feet and knees. 

3RNDs
Warrior Mode #1

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#

I've Got A Fever! MORE Kettlebell!

Conditioning #1
Death By ... KB OHSwing 16kg
23 +18 woooo hooo!

Great clip on KB Basics

Strength
Clean Complex
10 RNDs
DL, HPC, Squat Clean, Jerk
45,55,65,75,85,95,85,75,65,55

I know that I was suppose to stay heavy and go heavier, but this week has taken a toll on me and I want to keep form in tact. So made a bit of a game out of the complex here. Felt good. Will hit higher Clean & Jerk weight next week.

Conditioning #2
OPT's Flight Simulator
Double Unders
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Ok, the object is not to miss.
You MUST stop in between each section.

THAT was fantastic!! The last time I even attempted this it ended in utter failure. This time I nailed it. An equipment malfunction in the ascending 35 but I was past 30, so just redid. My rope cable came out! Tighten up before you start this one. The rest was a miss at 45 descending and a miss around 30 descending. I was not nearly as tired as I thought I should be after the DBKB, but mainly lost rhythm. Huge success!
Jump Around

Double Up

1pm
Workout of the Day
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground) - I liked working on these today
Rest 2-3 minutes

B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM) - 85#
2 Muscle-Ups (Alt 3 pull/2 dip)
Rest exactly 2 minutes

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM 130
* Set 2 – 3 reps @ 85-90% 140
* Set 3 – 1 rep @ 90-95% 150
* Set 4 – 10 reps @ 70-75% 115
* Set 5 – 8 reps @ 75-80% 125
* Set 6 – 6 reps @ 80-85% 130
* Set 7 – 4 reps @ 85-90% 140
Rest 2 minutes between sets.

Break, Life ...

5:30pm

:30/1:00/1:30
Bridge (last round wheel)
Plank
Bottom of squat hold

10 minutes headstand variation

“Cindy”
20 minute AMRAP:
5 pullups
10 pushups
15 air squats

Couldn't help myself.  Even though I was already worked I wanted to play a little. It has been so long since I did Cindy and even though I was already worked, I took the opportunity to practice bfly pull ups, finished push ups scaled and can't believe that squats felt great! I am attributing it to my balancing morning treks.

17 RNDs in 105 heat and I was only one round short of where I thought I might get. On that note: huge blood blisters on my hands, which I was more distracted with that the workout itself. Darn! I have too much work to be out with hand problems. I can't even remember the last time I tore ... glad I stepped it down a bit though, I am sure that avoided a messy deal. Something I remember about CJs chat was ... are you an athlete who knows when you can push through and when you need to back off of something.

All will be well :)!

The Vision of a Champion

The vision of a champion is bent over, 

drenched in sweat, 

at the point of exhaustion, 

when nobody else is looking.

~ Mia Hamm 

Time to believe.



Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.
Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM, 90#
Minutes 5-8 = 85% of 1-RM, 95#
Minutes 9-12 = 90% of 1-RM, 100#

C.
Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D.
Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM, 130#
* Set 2 – 3 reps @ 85-90%, 140#
* Set 3 – 1 rep @ 90-95%, 150#
* Sets 4-6 – 10 reps @ 65-75% 110#

Rest exactly 2 minutes between sets.

I feel like the drag is behind me and am definitely feeling back in a groove. When is lunch?! ~jgirl

Spring Cleaning

Be strong in body, clean in mind, lofty in ideals.

~James Naismith

Speed/Power
2 Cleans (Power or Squat) on the minute for 10 minutes with 90% of 1 rep max
105#

Endurance
Tabata Row
8 intervals of 20 seconds rowing at max effort 10 seconds rest for max distance
703

Push ;)

The promise of snow ;). Yeah!

Warm-up
Range of Motion
Mobility - lats/shoulders
Run200 x3

Strength 9am
Bench press
3x10 @ 55# + chains on the 45 seconds

3 RNDS
8 close grip bench press @ 45#
8 DB push w/green band
8 pull ups (strict)
8 KB row each side

Work 12pm

Hang power clean - 1 every 30 sec for 5 min - tougher per set (55,65,75,85,95)

KB Russian power swing 44kg x 21; rest 1 min x 3

Ring dip practice - 10 min

 

Rest 4 hours

Cycle - Endurance

Macro-nutrient

Wacky Wednesday

Kettlebell Warm up
2 minute Drills
Swings 35#
Clean & Jerk R/L 35#
Darcy Swings (Alt R/L)
Dbl FS

Skills
3-3-3-3-3-3-3-3-3

3 Sets of
Hang Clean 3,Power Clean 3,Squat Clean 3 

Go over complete list of process each set.

Row
5013
22:23

TGU
14 R/L@12kg