Push UP!

Strength doesn't come from a person's physical capacity, 

but strength comes from an indomitable will. 

~M. Ghandi

WARM UP 5 minutes freestyle dance - Hello BeeGees ;) then: 10 meter inch worm pushups 20 ice skaters SKILL Kipping HSPU practice 5 minutes So, I HAVE finally gotten at least one of these at a time Rx. But still feel sketchy and inconsistent. FOCUS

WORKOUT OF THE DAY

3 rounds for time: 400 meter farmers carry (55#/35#) 15 Handstand Push ups from Abmat 20:36 The time could not be right. It did not seem like any time passed at all. I suppose there was a different focus today for me. I made two, count 'em, two trips down the hill just to get this workout in. It is time to slay that damn dragon. Yep, still scaled, but FINALLY I feel so much better about this movement! Changed up the hand positioning and I think that this is it. I found my power. Really?! Now?! But there it was. Fatigued as all heck at the end of this WOD but so so happy! Now a glass of vino with the hubby, yay! and some row prep. I think it is going to be brrrrrrrr and hope I don't freeze out there. Randy in Christmas Story won't have anything on me when I bundle up, hehehehe! KB Challenge Morning swings 50-40-30-20-10 DBL Swing/DBL Clean, Ballistic drills for a total of 400

Fight Through

 There is a harmony in autumn, and a luster in its sky, which through the summer is not heard or seen, as if it could not be, as if it had not been!  

~Percy Bysshe Shelley

One word to describe today's work ... Fu__ ! You fill in the rest ;)! At least that was my thought post wod. Thanks Blair!

SP - one day God, please ... let me break through
45/55/65/70 fail on 2/65/60x5

BR 5x5 - 65/75/85/95/105/115 last two were sketchy for a flat back off the ground
I used the Pendlay form rather than Yates

Strict T2B 15/13/11 - grip!
No Pulley - wonder if I could have used the rig ...

Really want to move to getting both sessions in the same day. These were too close together.

Conditioning

5 RNDs

• 20 OH Walking Lunges
• 100M Farmer Carry
• 20M Handstand walk

Scaled 75#/16kg/HS Wall Shoulder Taps

24:11

I thought I might want to shed a tear at the top of the last round. Joy, pain, not sure what I was feeling. My goal was least amt of breaks. WL were 10/10 right away (foot placement and balance), KBFC were a blessing. HSWST were UB through 3rd round, then 2x10.

1 mile run cool down
1 mile walk

Swings & Rings

All that is necessary to break the spell of inertia and frustration is to - 

act as if it were impossible to fail.

~Dorothea Brande

6am KB Class
10 Min: VO2 Max

Skill: Snatch 

3RNDs
10Dbl Clean 12kg
10 Floor Press
10 DARC swings
10 Lunges


Mmmm...all warm and cozy now ;)

Life, breakfast etc ... time to work out ~

WARM UP

2 RNDs
10 meter hip series
20 meter cartwheels
5 down dog to up dog
:30 dead hangs

SKILL
Bfly Pullups
10 minutes practice

WOD
For Time:
100 meter farmers walk (35#)
21 ring dips/box jumps (20″)
100 meter farmers walk
15 ring dips/box jumps
100 meter farmers walk
9 ring dips/box jumps

Still can't get out of the ring dips effectively. Crud! Practice holding at the bottom in tight and release, practice. Mindset to GET THERE! ... soon.

Did HRPU instead.

7:27 all good.

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. ;-)

Open 11.6

Feeling like I am rounding the corner and getting on track.

Open 11.6

7 minute AMRAP

• Thrusters 65#
• Chest 2 Bar (C2B) Pull ups

As many rounds as possible in increments of 3 ascending.
3-6-9-12, 15...

Total Score:
12 Thrusters, 12 C2B + 6 Thrusters

400 meter Farmers Walk w/2 35# KB's

Feels good ;-)

A tribute to our Veterans

A day late but no less meaningful.

Started out with the Highlander Challenge - 3 of us ladies pushed the Highlander 460 yards around the parking lot. 4:28.

Veterans Day 2010

Run 1.3 miles
460 meter dumbbell farmer’s walk (50/35)
30 kettlebell swings (53/35)
15 Cluster Bear Complex (135/95) - went 75 today
30 wallball (20/14)
30 dumbbell push jerks (40/25)
30 pull-ups
30 push-ups
30 squats
Run 1.3 miles

Run, farmer’s walk and swings for the “Continental” services founded in 1775.
Frog Complex for the Navy.
Wallball for the Marines.
Dumbbell push jerks for the Army founded in 1784.
Pull-ups, push-ups, and squats for the Coast Guard founded in 1790.
Final run for Air Force founded in 1947.

Cluster Bear Complex = Squat Clean, thruster, back squat, back-thruster.