The Sweet Spot

Did you see that?
 THAT was the sweet spot! 
When you turn and look and breathe deeply.
If you hit the sweet spot just right,
YOU set yourself up to be completely awesome!

Some days are just spot on :)

I sooo LOVE this!

Warm up

4RNDs

Run 400

100M tire flips

TSC Wk2, D4

• Deficit Deadlift (on 45# plates), 115#, 3 reps EMOTM - 8 minutes
• Snatch EMOTM - 7 minutes, 6 R/L @ 12kg, quick & solid :) traps pretty sore from this week's work so decided to work with ROM & crisp movement
• Pull up progression - 5 sets of negative pull ups, :10, :09, :08, :07, :06

WOD

AMRAP 10 minutes

• 3 C2B Bfly pull up - really been wanting to work on keeping these strung together, all unbroken, yay!
• 6 ALT Leg Deck Squats

11 RNDs, 3 Bflys ... and whoa, that was so worth it!

Good day, good day. Feeling flushed and worked. I do like these days. Not on the ground down & out, but well worked.  Now ready to head down and hang with some peeps to celebrate ;), friends, the passing of time & the joys of life!

Current read

You are going to have to want to dig in and expose those tender spots. It's worth it!

The Untethered Soul, Michael Singer

Excellent listen (podcast)

Gal pals, put your listening ears on but listen with your heart & soul :)!

Sexy By Nature, Stefani Ruper

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

Oh yeah!

This looks so much more friendly than it actually is ;-).

SMOKED today.

Halo
Sling shot
Snatch R/L


WOD
3 RFT (12kg/26#)
50 Sit ups
40 KB Pull over to Press
30 R/L High pulls (ea side)
20 Deck squats to Hi/Low Plank
10 Goblet squats

23:46

Monday July 5, 2010

Bells of Liberty
Thanks Robert Budd ;-) Budbells.com

In keeping with the theme of liberty, bells and freedom. This seemed quite appropriate to run for the holiday crew!

100 KB swings 16kg/35#
80 Air squats
60 KB Snatch (30 each side) - 12kg/26#
40 Clean & Press (20 each side) - 12kg/26#
20 Goblet squats - 12kg/26#
10 V ups

Time: 13:13

breath, smile ;-)

2 RNDS - Skills work
10
5 TGU each side

10 Deck squats
5 Windmills each side

Network Fitness 100 Day - DU challenge
5 unbroken