Full Effort

“Full effort is full victory.” – Mahatma Gandhi

Take it (responsibility). Give it (full effort). Reap it (full victory). 

Thinking today would be a rest day with a little bell work (happy my KB class is back on the schedule), the day rolled from morning to afternoon in a blur. I was anxious. 

Research on top of consults left me with many questions in many areas of many topics. This topped with a lingering question I began to ask myself late last night, why? What is the purpose? If I am going to give my Full Effort, what is the driver? Yes, I want to be generally prepared, yes, I want to train for 'life'. Yes, healthy, strong, lean. In this season of my life, I am sensing there is something else to train for. No, I am not interested in competing with my master class at weekend endeavors right now. No, I don't need to be better than anyone else or out work the younger generation, but I do need to find where my best is and keep striving and reaching not for more but to break limits.

Clearly restless I trekked into town a little early for my class and dove into my 5x5. I had planned to run it in the morning, but with a schedule change for family balance, I will also be coaching until 11am and wanted to be sure not to let time slip by as can happen on a new day and routine. I am committed to this program and finding out where it will take me. Contemplating the full length, I am a good 4 weeks in. Starting to feel the wight, failing on the upper body, looking at the program to reassess rather than look away with defeat. I will incorporate this weeks CFA L2 programming, some focused skill work and snatch technique ;), which yes, makes me smile. 

Warm up

Basic StrongLifts B 5x5 warm up with each lift

• Backsquat 135 - was anxious for this weight and it felt good. Last set better than the second ;)
• OHPress - software had me at 55# and I took it. Work in this area has begun. Ugh.
• Deadlift - 135# - yeah! One set is a tease.

Evolution Kettlebell Groundwork

BW L1 work - 4 movements, perfect for post lift and focus

Express Yourself 

Warm-up

3 RNDs

10 Med-ball pike

10 Lunge stretches

1 TGU each side

10 Goblet squats

KB Work

5 RNDs

10 KB Pwr swings @40kg

10 KB Cleans - 5 each side @16kg

10 Close grip push ups

10 Superman rolls

10 Hollow rocks

Meditation

I honor the harmony of my body and emotions.

Fitness Is...

Satisfaction

Spiritual Warrior

Anyone can hold the helm when the sea is calm. 

~ Publilius Syrus

Evolution Kettlebell Groundwork
BW L1

100M Tire flips
10 Wall ball

StrongLifts B
Backsquat 125 - these were feeling pretty good, after getting heavy at the end of the sets last time, I thought it might be more challenging.
OHPress 65 - 5,5,fail try again next time - really struggled here.
Deadlift 125 - feeling groovy! I do enjoy this set

Walking lunges 60M w/bar - after the beating my glutes took last week, I chose to add a few meters but hold back on the weight. I want nice open hips for the upcoming squats.

Conditioning
Boxing 4 RNDs punching combo w/kicks
Jump rope 2 ON, 1 OFF, 2 ON

That just about did it. Enough time to jam home, shower and feel like a regular mom at the girls volleyball game ;)!

Meditation
Spiritual Warrior ... In A Modern World

Nice Work

Far and away the best prize that life has to offer 

is the chance to work hard at work worth doing. 

~Theodore Roosevelt

Early day, early clients, early training, just early!

Evolution Kettlebell Groundwork
BW L1 today

AirDyne 2 miles
Flush it out.

StrongLifts A
Backsquat 120/Floor press 75/Bent row 90
All systems go.

Humid today, but nothing like a good sweat while lifting to start out the day.

EMOTM - 3 Hang power snatch w/bar

Metcon
3 RFT
50M Butcher HiPush @95#
1 Cargo Net Climb (now this I should have been doing for the last two weeks!)
20 Ct Battling ropes

5:32 ... left breathless and a big smile

I have to admit, as much as I like to pack in some volume on training days, the shorter days can give a sense of fulfillment. I do love the feeling of finishing the day's work and being completely exhilarated. That comes with some discipline of sticking to the plan and maintaining intensity for me.

Meditation
I AM the fulfillment of God's plan for eternal life.

Food nugs
Green smoothie time! The ripe season of fall fruit is here coupled by the late leafy harvest. Pear/kale
Mango chicken over arugula, baby greens w/balsamic, roasted squash & cauliflower
Breakfast for dinner?! Pasture egg omelet w/parm, fresh parsley & yum butter

A Good Mind ...

It is not enough to have a good mind; 

the main thing is to use it well. 

~Rene Descartes

Stopped off for my favorite BeanJuice on the way down the hill today. I am celebrating, bittersweet, my last coaching day in Roseville for a while. Loving the energy of the box, the peeps, the training. It has certainly pumped up my own excitement for this cycle. The double coaching days though, leave me a little drained so will back off met con today and see how I HRV test and feel in the morning.

Blessings and gratitude for my experiences this week! I have been able to dig in, share EKG and have some darn good fun along the way.

Warm-up
Evolution Kettlebell Groundwork
BW L2

Few passes of Rising Sun pt1 Prasara

EMOTM
1 Rope climb - happy, fun, happy
:10 KB Goblet squat - I always want to thank Dan John when I do these :)

Feeling pumped up after this little ditty.
Hello Rogue suedes and WODKILLA socks, let's GET SOME!

Strength
StrongLifts 5x5 A
Back squat 115# - okay, loaded and extra 10# on the first two sets ... all good
OHPress 60# -  work in this area, hello goat ... follow w/10 reps @ 35#, I guess kind of a superset
Dead lift 125# - anxious on this one ... the time will soon come

50M Walking lunges 65# - little finisher
5 Diamond pushups, 5 Out to side, 1 1-Arm from knees ;) - progress!

No metcon ;) - going to push it out until tomorrow, ready for some cleans though.

Sticking to yesterdays meditation. Good place for the mind.

Food nugs
Morning smoothie w/prewod fruit load
Rice is really tearing up my gut right now. Going to hold off a few weeks. To much build up.
PWOD - greek yogurt w/minneola
Almond butter w/some dark chocolate
Not feeling the lunch ... and I know I need it! Feel like a ninja socked it to me.
Ground beef over leafy greens, just not settling well.
Way under again, I am not even going to log it.

Evolution-ize

Let your determination kick in.

And let yourself Marvel.

Evolution-ize.

Yipee! Fun training day. I am loving the EKG Maxims. Here I thought I was settling into a calm pace, but this week has been full of activity. Hardly getting time to even sit at my desk unless I am in a consultation. Friday is almost here and a short reprieve is not far behind.

Morning
EKG - KB Shinbox switch w/ext, KB pullover w/ext, SL Kick/DL, Quad sprawl w/DL

Strength
StrongLifts B
Right into 5x5 warm up
Squat/OHPress/DL

5 RNDs
50M BW Butcher's HiPush/50M Sprint

Whoa. I forget sometimes that this is darn tough. Completely spent and happy. I have had to push this assist work out a few times, but today was the day and it did not disappoint!

Afternoon
Boxing sequence - punch w/kick 4RNDs

3RNDs
10 GHD sit up/10 KB Russian Swing 24kg/5 Atlas stone ground to shoulder 75#

Completely forgot the jump rope finisher today. But I guess my class skill work with DUs counts for something!

Food nug
Off of eggs for now and on to some delic yogurt w/grapefruit
Post coaching/pwod lunch Rubios Mahi over shredded cabbage, salsa, rice & jicama/cilantro
The fire is burning - snack peanut butter (a rarity) w/chocolate p-powder/coconut flakes
Southwest chicken in romaine wraps w/sour cream & garden tomato, shredded cheese 

Perfect Partner

Respect your work,

Respect your body,
Health is first.
Always.

The important  question is ... are you making decisions that lead to a better quality of life? Over-eat/under-eat, healthy food/junky food, train/rest, stress/joy, react/respond, love/tolerate, spirited/distracted, service/selfish ... you must be engaged, body, mind & soul.

Warm-up
EKG (as written above!) - KB L1
Evolution Kettlebell Groundwork a little mix of BWL2 & KBL1

• Shinbox switch w/KB, 
• KB Pullover w/Hip ext, 
• Leg thread, 
• Deck squat 
• Mtn Climber Sprawl as it really feels good before squat work.

Already sweating and feeling wonderfully warm, so headed straight into strength sets. Love having a good workout partner, really makes things move right along. Focus.

Strength 
5x5 A
Backsquat 90#, Floor press 65#, Bent row 75#

Man, Patty has a cool Strong Lifts App, tracking and timer, but only for the iPhone, boo! I do love the android, but sometimes ... patience.

Skill
EMOTM 10 minutes
5 Power Snatch @bar

Wasn't sure I was going to be able to fit these in before coaching, but it was a beaut. Working on technique is always a good thing!

PM
Boxing sequence - Punching/kicks, 4 RNDs 

Asst - 3 RNDs 10 tire flips, 10 ATW es, 10 Figure 8 to Hold es
Jump rope finisher - 2 ON , 1 OFF and that was that. Various jumps w/my fav being the side whip!

Meditation
Today I am going with the quote up top ;). Too good not to burn into your lifestyle. Right on theme with accountability and the article linked below. 

Excellent read! I honestly believe that CrossFit is the tool and how you use it is completely up to you. Only YOU are responsible for your for health and longevity.
A Different Version of CrossFit

Food nug
IF Coffee
PWOD BCAA + coconut water
Snackish between workout and coaching - Greek yogurt (non-fat, I only use this pwod) w/Giddy-up Granola (gf) & cinnamon
Burger over shredded lettuce & banana peppers, sweet potato in jacket w/butter & bacon
Shrimp & coconut patties, asparagus, side baby greens salad
Rootbeer float! Coconut ice cream & our homemade 'root' beer (took a 'how to make fermented drinks' class earlier this year!) YUM! To celebrate my sweetie girl getting the lead role in her school play!

Never Plateau

If you put yourself in a position where you have to stretch outside your comfort zone, 

then you are forced to expand your consciousness.

~ Les Brown

So, the plan was for this to be a day off. I am in de-load week which to me means, hello ... time to play with some cool stuff. Since I am early into the 5x5 it fits just fine and I can't believe that I have hardly touched the KBs over the last few weeks. Results, big fun today, no pressure on performance.

Overall a great coaching morning. A fantastic training day and some excellent chatting time. I might consider this as close to a day off as I dare come. I am re-ignited about my upcoming training cycle and just overall feeling in a great place. Taking a breath, enjoying food & feeling success in an overall reset from the summer has left me replenished and feeling revitalized.


Warm up
10 M Toy soldiers
50M Empty sled push
10 Inch worm to push up (diamond 5 at a time)

21-15-9
Ball slam 20#
Wall ball 14#

3:46

Evolution Kettlebell Groundwork (EKG)
Added the light KBs in for these. Happy girl :) progress. Planning to incorporate the KB L1 movements & move into BW L2.

• Shinbox Switch w/ext (R/L) - KB L1
• Spinal Rock w/ext
• Single Leg Kick/DL
• Mtn Climber Sprawl (squat to R/L return to squat/stand

Skill

• 5x3 OHSquat @75# - de-load weight and well honestly, I haven't done these in a while!
• 5x3 Bfly pull up - fluid

Boxing sequence
I love the our Rsvl box has a heavy bag and battling ropes and lots of fun toys for assist work. I consider it a Big Kids Playground!

4 RNDs - this is going well to me. In the 4th round I added in the uppercut. It will now be a part of the full sequence. 1st - R/L, 2nd - L/R, 3rd - Alt w/hook, 4th - Alt w/hook & upper cut, body punches & R/L kicks @ end of each set

Jump rope 2 min ON, 1 OFF - going to move up to 3 minutes of varied jumps, really tired here.

Finisher
3 RNDs - 30 sec ON, 30 sec OFF - KB Russian swing (16kg), GHD sit ups, Battling ropes