Fall Flavor

Determination is defined by your movement.

I am sure that I say this over and over, but ... I LOVE SUNDAY workouts ;). Had to make this one quick and dirty. Family day and lots of stuff to get ready for Christmas.

Warm up
Jumping Jax 110

I know that I am going to like this incorporated into my programming. Feels good to have it in focus. Jump rope transition in a couple of weeks!

Not a big warm up, today's work will pretty much cover full body movement.

December Challenge - Burpees/Plank
I am starting with Hot will move to Bold and finish strong and Spicy!

• Bold - 50 Burpees, 250 seconds of plank
• Hot - 75 Burpees, 225 seconds of plank
• Spicy - 100 Burpees, 200 seconds of plank

Have to say, this is way better than the 10,000M challenge row from the year before last. WAY!

Work
5 RNDs
10 Burpees
50 seconds of plank
3-5 Ab rollouts/evil wheel - so glad these are in today
10 X Mtn Climbers

Conditioning
EMOTM 10 minutes
100M Sprints

Cool part of these is that at the end of each sprint, I picked up a fall leaf to mark my set. Yep, mental WOD too. I know that these hurt the next day ;). Low to no traffic in the back alley so full speed ahead. Too bad no track today.

Kicker
Had to. Saw this one and felt like a spin. Feeling a little slow on metcons lately, just slow in general.

3 minute AMRAP
5 Box vault - had to add some weights like an over the box movement brought it up to 20"
5 Hanging knee raise
10 KB swing (low & powerful, Russian style)

5 RNDs + 9 swings
SERIOUSLY!!! that last one just got away from me, felt so good to break out a bit!

Food stuff
Triple crock-pot of goodness. Perfect set up for the week. Back to school, regulating the schedule, new lifting cycle and the unknown.

1. Meatballs
2. Beef stew
3. Chicken thighs

Got to finish of an amazing turkey/chicken sausage chili. Seriously, inspired by the Chili Dog Chili recipe from Primal Cravings ... this is going to be a favorite of mine. 

Break on meditation and reading this weekend. Should be all introspective but ... not so much. We took a whirlwind tour on Thanksgiving and Friday was a long trip back ending up in the dry sauna for a long hot drip.

All Clear to GO

Don't pray for rain if you are going to complain about the mud. 

~ Proverb

Morning Volleyball practice  1-hr
So fun!! It misty rained on us and gave those lateral movements a run for my muddy $$. The smoke overall has cleared and I am looking forward to those morning miles again.

Warm up
3 RNDs
10 ATW
10 KBOHswing
10 Wall ball

Strength
5x5 Bascksquat @85# - tried low bar for fit today ...
5x5 Press @45# - these did not feel great, seriously!
5x5 DL @95# - oh crap! meant to only do 1x5 but went with the flow after warm up!

Asst
5 RNDs
5 - strict T2B
5 - Evil wheel, roll out a foot at a time (about 3) and hold each time, then return
5 - Renegade row each side

Boxing session
4 RNDs - R/L/Alt/Alt - added the uppercut today so 1, 2, 3, 4 in sequence w/kicks

Hello sweaty girl! This, right now, is my favorite part of my workouts ;)!

Finisher:
Jump rope 2 min ON, 1 OFF x2

Meditation
The core of my being is the ultimate reality, the root and ground of the universe, the source of all that exists.

Food nugs
So, no rest on the eggs, neighbor brought over some really fresh ones!
Chipotle chicken & rice w/sautéed spinach topped w/sour cream
Cubed steak w/sauerkraut, spicy mustard & farm fresh chard w/balsamic vin, hello Zinman ;)

Great little read on Fat Flux, Dr. Peter Attica.

Peace, Love, Swim & stuff

The dream was always running ahead of me.

To catch up, to live for a moment in unison with it,

that was the miracle.

~Anais Nin

Love me a simple morning swim these days - 500 yds
Really need to stretch it out after my track morning ;) ~

Indian club opener
Range of motion

Warm up
3RNDs

• 10 Box jumps
• 10 Push ups - keep on keeping on 1-Arm destination
• 10 Goblet squats - pause in the hole, light 8kg

Strength Work sets - 5 sets of 8 reps, :30R between sets

• Deadlift @155# - felt kind of heavy today @ last set
• Floor Press @85# - raised on bumpers, worked out well
• Push Press @75# - felt good!
• Evil Wheel Roll out w/20# chain - hello hard last few sets

Feeling worked. Good flush. Keep moving.

Jump rope 2min ON, 1 OFF x2
Ooch, tired arms after presses ;)

Punching sets
4 RNDs, 2 minutes each, rest 1 minute
Finish each set w/kicks

3RND finisher set - Bar good mornings 45#, Dips, V-ups

Ok. I think I am going to feel this one. Good rest day ahead. Planning a food load for recovery.