Chix Only

"I think the key is for women not to set any limits." ~ Martina Navratilova

Spent the morning with the girls ;)! Way to start the weekend ~


Warm-up
Row 500
4 RNDs
30 seconds Hula Hoop (each round switch direction)
30 seconds Curb Walk

Strength
DE Bench Press 3x10
65# w/chains

DE Front Squat 3x10
45#  squat release on a med-ball

3RNDs
10 Single-leg Hip Bridge (each side)
10 Single-arm KB Swing (each side)
10 Pull up

Skill
KB Windmills 5x5 @12kg
These feel fantastic! Great stretch and form is tight/solid at this weight.

WOD
30 WarriorMakers 20#
I forgot how much I love to hate these (aka man-makers)!

Okay Pacers! Now, let's play some bball :)

Just A Little

 It is the Indwelling Spirit, the Real Self, that Something Within!

DE Backsquat 12x2 @ 70% 1RM 115
In between I did 5 pull ups rotating kipping & butterfly - just felt right.

5 RNDs
EMOM @65#
3 Deadlift
3 Hang Cleans
3 Front Squats

Tabata sit ups

I have enjoyed a couple of days rest and a couple of days fasting, re-hydrating, rebooting my system. So this is a perfect way to wrap up the weekend.

Up, up & ... up

Any idea, plan, or purpose may be placed in the mind through repetition of thought.

~Napoleon Hill

Yes, I am feeling a week of work. I like it. As I told my sister who is the newest CFer of our family, you only get two weeks to complain about being sore, then just know it is going to happen ;).

While my two weeks of rowing volume & TGU's is not quite up. I just need to know that I am going to be feeling it combined with my box WODs and take my rests and enjoy them!

Order of today's fun:

Row

3523

Broken down by C2 WOD (which was 5/1000m multi effort, I modified distance)

1005 @22/23 spm - this was hard to keep low

1011 @24/25 spm - better pace for me but still hard to keep low on pace

1003 @ 26/27 spm - nice flow here

504 @ 34 spm - just go fast ;)

I really had to work at keeping pace on these it was a good lesson on 'how' and I could feel the different levels of effort. I will do this again! Now, I just need to learn more about damper position and where to go low/med/high.

TGU @12kg
4R, 4L, 4R, 4L

Anyone, anyone? Anyone else doing these? Volume isn't too high, but I am feeling the effort in these consecutive.

DE
Deadlift 12 sets of 2 (yes even after yesterday's mash up)
@60% 135#

WOD
Modified CFRV but perfect for the DE lift day

3RNDS
Run 200 (while my partner jumped rope)
10 KB Front Squats DBL @ 16kg each
10 Good Mornings 35# bar

Went with the DBL KB because I didn't have the right bar weight. Stabilize that core baby, different core engagement here and 70# was a treat.

Dedicated

dedicated: /adjective - to devote wholly and earnestly, as to some person or purpose.

 After your death you will be what you were before your birth. ~ Arthur Schopenhauer

Long time family friend Mary passed from this earth recently and in honor of her services, her friendship with my mom and our family, I dedicate today's work to her life. Many blessings Mary. I hope you and mom are enjoying a beautiful reunion.

Morning Yoga

Dynamic Effort (moving efforts to the Westside Barbell conjugate work from Wendler before next retest)

Backsquats 10x3 @60% 1RM 100# w/chains

S&C (supporting sets/metcon)

4RNDS

10 Front squats (DBL KB @12kg)

10 Box jumps

10 Sprawls

10 V ups

TGU

4 R/L 12kg 

Row

3512

Interestingly enough, the first 2000 of today's row was a great flow. I am thrilled. Not that I was at lightning speed, but it felt good to stretch it out a bit.

Bells in a Row ?!

Call on God, but row away from the rocks.  ~Hunter S. Thompson

Buy-in
TGU 3 R/L 12kg (not alternating)

Dynamic Effort Lift
10 sets of 3 reps each @50% 1RM
Bench 50# w/chains
Focus: explosive moment from the bottom

Good set. Had to work on keeping heels down in the first few sets.


S&C (aka supporting sets)
4 RNDS
10 DBL KB Floor Press 12kg
10 Pull ups (alternating C2B/Kipping)
10 DBL Cleans 12kg
10 High Pulls R/L 12kg (each side)

Row
3522
15:44

Wanted to stop at 2000, broke for 30 seconds, then finished the last 1500. I am surprised how some days are so much harder to get the volume done that others.