The Key

“Continuous effort - not strength or intelligence 

- is the key to unlocking our potential.”

 ~ Winston Churchill

Warm up
1 Mile AirDyne

3 RNDs
5 Bfly pull ups
10 Push ups
15 GHD sit ups
20 Squats

Skill
3 RNDs
5 P bar swings
Ugh, didn't quite get the rest of the skills work (chicken wings & dips) just happened to be 'hanging' around on the P bars today while watching the classes transition.

Get right to it. Had to squeeze in my lifts before coaching today. 

Strength
Backsquat 5x3 @135# - not feeling particularly strong on these today. Must be time to squat more.
Deadlift 7x2@185# - now these were feeling good!

3x10 Ring rows 
3x10 GHD raises, oops, been a while on these oh hammy's


WOD
7 Minute AMRAP

21-15-9
Pull ups - super happy I have been working on the bfly, though I was toast come the second round
Wall ball (14#)

101, that sucked!

Cool down
Plow transitions - yes please ;)

Intention
To awaken the Christ within.

Keep Doing Work

Practice does not make perfect. Only perfect practice makes perfect. ~ Vince Lombardi

 

Strength
Deadlift
 5 @ 65%, 5 @ 75%, 5 @ 85%

WOD
As many rounds as possible in 10 minutes:
10 Hand Release Push-ups
10 Box Jumps 24″/20″

12+1

50 4 count flutters
50 x 2 sit ups

Work on getting high on that box, felt good, extend off. The HRPU, tried a KSTAR wrist movement, felt wierd, felt like my shoulders went up and so did my feet. Work more on this ;). Connect brain to body. Know the movement, feel it. Keep practicing it right.

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

Perfect DL Sox

Simply put, joint mobility is the active pursuit of joint health through movement.

Darn! I cannot remember where I saw this. So true, so true ;).

CFRV

Strength
Resting 60 seconds between sets
Deadlift 2-2-2-2-2-2-2-2-2-2 @155# After watching demo, WAY too light ;)

WOD Demo with Patriot CrossFit - video [wmv] [mov]

WOD
21 Deadlift 135#
21 Pull-ups
Row 21 Calories
15 Deadlift
15 Pull-ups
Row 15 calories
9 Deadlift
9 Pull-ups
Row 9 calories

Team work! All members must complete a set before moving on together.
11:51

PM
CFE Row (raining too hard to run effectively today!)
Row 4x2:00 R4:00
Wow! That was good. 

MMM - Wkt #1

A: Pull ups 3sets, x10 reps
R90
2 RNDS
B1: Front Squat 8 @12kg
B2: Clean & Press 8@12kg
R90
6 RNDS Circuit style@12kg, 20 seconds on, 10 off, R15 seconds between rounds, repeat
C1: Snatch R (15 reps/15/14/14/14/13)
C2: Jump rope
C3: Snatch L (15 reps/15/14/14/13/13)



Nutrition:
1 less cup coffee today, don't miss it even a little :) more energy!
IF this morning
Additional water - feeling dehydrated

Squeeze in

Buy-in: R200, ROM, 2x pull up/push up/squat, Row 250

CFRV
WOD
5 RFT
15 Deadlifts 185/135
15 T2B

11:08

Tabata sit ups & bottom to bottom squats

Thanks Seth! Great to workout along side and get those toes to the bar. Great workout, very fun :).

KB Skills
4 minutes of Bottoms-up Clean/Press

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 ;).

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes

Finally Friday

Great day to coach...for 6 hours!

Swim (a mile)

Pyramid style ;-)
50's, 100's, 150's, 200, 150's, 100's, 50's


WOD (CFRV)
"DT"
Ugh!
12 Deadlift
9 Hang Clean
6 Push Press


10:49
I couldn't find it in me today to go Rx, so 90# and it was a struggle to string those last ppr together. Glad I did it, then made everyone else do it too. Good classes. They did well.

Partners

4 people on our team

A. Teams of 2-5, 5 minutes at each station:

• Prowler Sled , 90/50 pounds add’l weight
• Farmers Walk, 53/35 pounds
• Shuttle Run

 Rest 5 minutes

B. Complete as many rounds as possible in five minutes of:

• 3 Deadlift, 275/185 (165)
• 7 Push press, 115/75 (72)

 5 RNDS 3 DL

Ouch. That was heavy and it was roasting out. ;-)

Quick & Quick

21-15-9

DL (95#)
KTE
Box Jump

7:06

Too quick today, but better than nadda.

Uh oh!

Meant today to be another rest day, sauna and stretch, but the sauna was down and I was there.

WM

• ROM
• Dead hang pull ups 2x5
• 3×10 OHSquat @45#  
• Frog Complex (Squat Thruster to Bascksquat to Push Press x4) @45,55,65,75# 

Strength
Deadlift 5-3-1-1-1-1 @125, 145, 165, 185, 205

Felt great! I could have gone up in weight again, but no no no dropping weight at the robo gym so, I’ll take it ;-). PR 1RM @210, so looking forward to next DL.

WOD – shorty metcon to round things out!

• 10 Burpees
• 10 T2B
• 20 Dbl Unders

 5:36

4/4 the core and 3x 1min handstands, ahhhh~

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!

Lift it, Interval it

Deadlifts
5-5-5+

7 @ 175#

Intervals
40 seconds on
20 seconds off

Hang Cleans Rx 75#
Push ups
Pull ups

3 Rounds total Reps 160

Good work today.

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.

For Real~

10 RFT
15 Deadlift (135/95)
15 push-ups

Well, tried to work in here with the group and ended up 12:44. Blah.
This was an incredibly fun workout, so will do it again with focus ;-)

Double Duty

Well, knew we were working on a 'group' WOD today, but was unaware that it was a DBL!

WM
R400
2X
10 pull up
10 push up
10 spider man
10 PVC pass thrus (much needed!)
10 OHS
R400

WOD 1

'Diane'
21-15-9

Deadlift Rx 155
HSPU (2 ab mat range of motion)

5:42 - very pleased ;-)

A New Rather Long Analysis of the Deadlift - Mark Rippetoe

WOD 2 - really?!

25 burpees - yeah burpees!
100 14# wall ball
100 DBL unders
25 burpees

11:59

Stretch