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!

Howdy Partner!

Swim/AM
8x50 on the minute
2x100 :20
Stretch out, cool off. Wait patiently for tomorrow's CFE swim.

Warm up
Halo 10x each way
Around the World 10X each way

Push ups on the bell, one handed 10 each side

WOD

No foolin' around today, straight to work.

5-1 Renegade Rows (25#)
10-2 DB Push press (25#)
15-3 DBL KB Swings (25#)

5 Renegade Rows/10 DB Push press/15 DBL KB Swing
4 Renegade Rows/8 DB Push press/12 DBL Swing
3/6/9
2/4/6
1/2/3

While you are doing the work your partner is doing active recovery.
5 sets - Jump rope, Mtn Climbers, Jumping Jacks, Clapping Jacks, Burpees

A little treat on the side ;)
Fox Exits the Den
This would have been an simple 2+ rounder, fun fun fun, but with the work earlier today...I did one round and called it good.

KB Figure 8 to Hold - 8 minutes

“What alternative opportunities, 
interpretations and paths am I not seeing?” 

They’re always there, but you’ve got to choose to see them.

We have jumped through spring and there is definitely work to be done. The best part, kids, families, teaching, learning...big changes with the team, making a difference, makes every day shine just a little brighter. Great team practice this morning. Eager faces, excited for the new and looking ahead. Really getting into the new swim programming. YES!

Again, 3 hours on deck and ahhhh my turn ;-).

Swim

800 yds continuous

CFE guidelines for this swim was suppose to be at 85% of 500TT, but felt so good today. I hit my 500 under TT @ 8:13. Slowed it down for the last 300 total time 14:44. Overall nice swim, good flow.

WOD

5x15 Push Press 25#, 30 second rest between sets

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @65#

5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders

10:48 

yet another fun one. I know that I am not a powerhouse, but I LOVE these workouts and they feel great.

KB Figure 8, 8 minutes @12kg

Nothing like a little invite for fun!

For Time:

4 Burpees on the minute
20 Thrusters (all lifts 95/65)
20 SDHP
20 Push Press
20 OHS
20 Front Squat

11:58 Rx

post wod rounds, work on form and speed:

AMRAP 16 min

40 Dbl Unders Rx
10 OHS (45) not Rx
10 Chest 2 Bar Pull ups Rx

6 Rnds

Not my fav

3 RNDs

30 seconds on, 30 seconds rest

Row 9,8,7
DB PPress 25# 15, 14, 10
Deadlift 115# 20, 15, 14
Burpees 13, 12, 10
Toes to Bar 14, 8, 8

Total 177

So not my favorite kind of workout. Just not a good recovery and reset for me right now.
Good to work on!

Beast~

6 Minute AMRAP
Max Reps of Deadlifts (205/135)
Every Minute On The Minute 5 Squats & 5 Push-ups

Rest 1 Minute

6 Minute AMRAP
Max Reps of Hang Cleans (135/95)
Every Minute on the Minute 8 Burpees

Rest 1 Minute

6 Minute AMRAP
Max Reps of Shoulder to Overhead (115/75)
Every Minute on the Minute 10 Pullups

Tough one. Glad it is over ;-) Rx.
DL felt great. Cleans started to get heavy, PPress in the last rounds were an effort.

Just Keep Going~

Saturday WOD, always a favorite. But COLD today.

FGB style
1 minute Row for Cals
1 minute DB PPress 25#
1 minute rest.

5 Rounds.

Total Score = 139 ouch.

1) 25, 16
2) 12, 13
3) 12, 14
4) 12, 13
5) 11, 13