Tear It Up, Tear It Down

 It is one of the blessings of old friends that you can afford to be stupid with them. 
~Ralph Waldo Emerson, Journals

Who's with me?!  Anyone else out there old? Just a little?
Those of you who are my old friends, yes, I know I don't even have to ask!

7 Min AMRAP
Cash In: 400M Medball Run or sub 400M Row
Then:
10 Ab Mat Situps
10/10 Windmills – light or no weight
10 Good Mornings
10 Inch Worm Pushups
10 Seated Rolls
10 Alternating Side Lunges
10 Lateral Plate Raises

Mobility - 6 minutes of Thoracic spine, hip, quad, hamstring
Love me some couch stretch today :) then hit the wall for some figure 4 ooch love

MetCon - 15 minute cap
Cluster WOD
3 Rounds For Time:
Went 75# here - bad air quality felt like choking it up a little less than deep, plus might be too hard for me to get this weight for 3 rounds right now. Rest in motion!

• 8 Floor Press 
• 8 Clusters 
• 18 Lemon Squeezers (V ups)
• 400 M Run

Rnd 1-3:59, Rnd 2, 8:19, Rnd 3 finished @12:29
So, might have been able to heavy it up just a tad. But all in all I think this was the right call today.

Strength - 10 minute cap

Bench Press warm up- 1×3@ 30%
Bench Press warm up- 1×3@60%
Bench Press warm up- 1×3@70%
Bench Press 3×8@75#

Goal: Increase 1RM to BW (125#), follow the program, just follow the plan. Just keep working and they will come. Form, patience & breathe.

Recovery

AMRAP in remaining time:
10 behind the neck press (empty barbell)
8 GHD situps or 16 Ab Mat Situps
8 GHD Back Extensions or 1MIN Superman Hold
8/8 Leg Swings (over object waist height)

1 round done

MOS - Tear It Down Tuesday
Metcon
3 Rounds for time:

• 50 Double unders
• Row 200
• 8 Weighted step ups (40# sandbag)
• Row 200
• 8 Goblet ssquats (12kg/26#)
• Row 200 - meant to look at my average row at the end … next time

15:15

Okay, NOW I am done! Time to eat, a lot.

Reading: Restoration Handbook

Key point of the day: Do as much meditative work as physical work to keep things in balance.

The Change in Progress

Honor the change in progress.

Warm up
3 RNDs - Partner ;) with MedBall
20 Chest pass
20 Wall Ball - good angle!
20 Side pass
200 Run

I actually ended up doing this 2x. Actually felt good because I am still sore in the upper body. It really helped get the blood moving and took down some of the lactic acid.

Opted out of pull ups and snatches today for TSC.

WOD CFA L1

Floor press 3, 3, 2, 2 @ 85#

800M Sled push/pull w/partner (95#)
Every time you stop do 20 push ups 

Harnessed up and went for it!! Out in front pulling the whole way and we jammed in with no stops! 7:30 and no push ups, thank goodness ;). Tomorrow is going to be a "B"!

Challenge oh Challenge ...

“If you aren't in over your head, how do you know how tall you are?” 

~ T.S. Eliot

300aDay Challenge
100 air squats
100 push ups
100 sit ups
Every day. Can be in any combination, can be spread out over the day.
This is about accumulating the volume, doing it right, developing muscle memory and endurance.

Started these early in the day. Sets of 4x 25 at a time. 

Squat Club
Basic guideline, squat something every day.
No volume rules, no weight rules, just do it right.
1x20 barbell

Warm up
1M AirDyne
Last set of #300aDay

So so, tight today. Taking the time to stretch pigeon again, some crow work. I do love Tabata, but the next day can be a good reminder of the work!

Snatch 3x2 - 55, 75
Clean & Jerk - 75, 95
Floor Press - 1x20 @75# - that was all I had today ...

3 RNDs
50M Sled push 125#
50M Bear Crawl
50M Walking lunges w/50# sandbag
12:41

That just about did me in. Got out of the car an hour later and knew I was in a bit of trouble. Fluids, food, some simple yoga and an early bedtime ;).

Macebell Plank drills

30 Days of Immune Boosting - FREE
A friend and I are going to get our boost on by giving this 4 minutes a day of Louhan Patting. Anyone else want to join in?



Meditation
In a hurry?!

Ride the Vines

All life is an experiment. 

The more experiments you make, the better.

~Ralph Waldo Emerson

Warm
EKG
Indian clubs

EMOTM 10 min
5 C2B, 20 DU

Strength
Front squat
3x5 @95#

Floor press
3x5 @85#

Sumo DL
3x10 @125#

Conditioning
Heavy bag, 3 minute ON, 1 OFF - definitely feeling the longer rounds
4 RNDs

Assist
3 RNDs
10 Good mornings
10 Dips
10 Slant reverse sit up

Wine tasting! Looking forward to a fun day with hubby and the company event. Brewery/Winery/Dinner and lots of chitty chat, relaxing and what not ;)

Coming Up For Air

"To be beautiful means to be yourself. 

You don’t need to be accepted by others. 

You need to accept yourself." 

—Thich Nhat Hanh

Thought I would take a little variety to ramp back into the week. The plan changed a bit after I entered the gym, but worked out just fine as a hybrid ;). Got my WOD on with the class and really enjoyed it.

End of the season was a blast, but it took a toll on my training as well as my energy level. 10 hours of swim champs on Saturday, luckily I stayed well hydrated though exhausted, awards the next day after a crazy spreadsheet session and let me tell you data entry when tired is no fun. Monday was our team teen trip to Six Flags, park was half empty!  I rode as many coasters as I possibly could! Superman all the way baby! Then on Tuesday, the whole team trip to SunSplash was a full day of carrying rafts, sliding and fortunately not a lot of long lines which meant go go go! I couldn't stay awake past 8pm. So, today, not a big day jump right back on schedule, but a good day to flush out inflammation. Can't wait for my reflexology foot massage at Red Lantern on Thursday ;).

Run 1 mile
So glad I have this to look forward to each morning. The air is getting cooler and the quiet mornings seem to get me set right as I finish one season and move into the next. Reflection on a great season.

AirDyne 2 min on, 1 off x2 @ 4+RPM
Um, yeah? These were clearly not max effort but end of the second set was a push.

EMOTM - unbroken
5 Push ups - diamond progression for 1-arm work
5 T2B

Skill
Ring dips
5x5

EKG (Evolution Kettlebell Groundwork) Set
Nice mobility support. Set the stage for bell work.

• ShinBox Switch w/Ext
• Spinal Rock w/Ext
• Single Leg Kick DL
• Mtn Climber Sprawl

Meditation Focus
Today I am open to the presence of miracles.

Burgner warm up set - shoot! forgot these Jeff!

Strength
5x5 Floor Press @95 his means my 1RM must be getting higher!!

100 Hollow rocks
100 Superman rocks

EMOTM
C2B Pull ups unbroken - Max 10 sets
Feeling strong on these - hand care!

Food
IF - coffee
Lunch- spicy mustard sautéed shrimp w/cilantro, tomato, butter, rice crackers
Dinner- baked tarragon chicken w/fresh herbs, cucumber, balsamic vinegar & sesame
Snack- Granny smith apple, Dark chocolate & heavy cream whip
42/42/16

Brain stim
Looking forward to this! If you want to expand the mind a little as well as working on the physical body, this comes alongside training in a powerful way!
Flatland

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.

Find Out

Our job in this lifetime is not to shape ourselves into some ideal we imagine we ought to be, but to find out who we already are and become it. ~Stephen Pressfield


These are words to be considered! Depth and truth. Does this answer the questions, who are we and why are we here? Do you dare to search for the answer?!

Early coaching day. So, plenty of time for today's workout ;) between classes. This is always a treat rather than having to squeeze things in.

I am feeling the wear of the summer blast. Coaching, training, counseling, living. HRV is steady in caution mode.

Burgener warm up
Jeff - Day 4

Strength
4 sets of 5 reps each, done in RNDs

• Front squat 95# - be happy they make a difference
• Chin up - I was able to keep these unbroken ;)
• Floor press 85# - all good on these, heavier next time
• GHD sit ups - I do love these

I will certainly do these as prescribed next time. RNDs was too much intensity and I know that I could have used the rest in between sets. This was a heavy 4-5RM. Some days you just have to learn ;).

WOD
Couldn't resist. It was a really good WOD.

Bar carry for time Rx95#, scaled weight 75# and volume 400/200

• 200M Overhead bar
• 200M Front rack bar
• 200M Deadlift grip
• 200M Back rack bar 

9:26

Heavy bag
6 minutes punching - 4R/L - 8, 4/L/R - 8, 4/ALT - 8, end of each RND 10 kicks each side
6 minutes jump rope 2 ON 1 OFF x2
6 minutes asst work - 3 RNDs - 45/15R, Boxers Twist w/bar, Dips, Battle ropes (damn!)
6 minutes mobility - yes, do it!

I enjoyed the sets but could feel the fatigue right after lunch (Freebirds w/sweetie girl, we were roamers today, trying to find a few things to keep us busy). Dinner out with the family for father-in-law 75th bday, ugh Outback ... luckily the California salad was an unexpected treat. Took advantage of some carb loading w/natural ice cream and whipped cream.

I was a done girlie by 9pm. Sleep was heavenly.

Bollix

“You are the only real obstacle in your path to a fulfilling life.” 

~ Les Brown

Day started of with great promise!

I woke up stiff, luckily it was a quick drink of water and back for 2 hours of wonderful sleep. Early alarm, but felt much better on second rise.

First squat on deck was a reminder, yesterday was a gem ... after some ROM with the team I was much better, felt like if I kept circulating it would pass quickly. Short consults today, so sitting was minimal and headed down to the box to get my sled on! I was really anticipating this one today.

Pre-WOD
Couple of rope climbs, might was well while I am around them.
Half Crow Progression - tough but progressing

Strength
Jumped right into class which was the right call and parallel programming today.
FLoor Press w/4second eccentric 
5x3 @95# all sets - last few reps of last set was a push, little rush, nice

EMOTM 10 minutes
Split Jerk @95# - should have gone heavier, just cautious after yesterday, form nailed!

Attempt @ 3RFC
200M OHCarry w/chains - no clips, dumped the bumpers after 1 RND, made it 2 RNDs before I couldn't keep the chains from falling off, it was either my core too wobbly by now or positioning or sweat or damn, that is just frickin' hard!  I couldn't keep cleaning and have the chains slipping, so called it good and moved on. Will attempt a repeat tomorrow for completion.
10 Strict Pull up - not from hang today but from full extention
20 GHD Sit ups - miss this!

Conditioning
Went to load the sled and crud! No sled, whaaaat?! It was there on Friday. How did I not see this when I entered?!

Ok. So, get to coaching and get a new plan. Really looking for that burn at the end of the day. Too late to run it in Cool. Feeling a bit let down. All is well. Focus on food and tomorrow.

My last class was pumped so it really was a good end to the day. Thanks guys!

Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~

Cycle 9 - Already?!

“Change. Adapt. Bend so as not to be broken. Let opportunity guide your actions.” 

― Wayne Gerard Trotman

Run 1 mi
Just keep doing these, they will someday again be enjoyable ;)

30 (perfect) Snatches - 10@45, 10@55, 10@65
Got into the squat on the first 20, then pwr. How perfect is that?!

EMOTM 10 min
DBL KB Floor Press @16kg
These got hard around 6 min, keeping it even on the way up.

AMRAP 3 min
Floor Press w/bar @75#
This was strange as there is no rack, no spotter which is why I opted for KBs on the EMOTM and I tried them off of the floor. Not optimal but once the bar was up it was ok it was more than 60% but that's ok, the KBs were less than 90%. Compromise!
29  


3RNDs
20 Myotatic sit up
10 Rope pull up (hahaha used seat belt strap, no rope!)

OHCarry 400yds @75#

I cannot believe how tired I was after this work. Low energy afternoon, but had to pony up for the 5pm KB class.

I can't even count this as a workout, but I was sweating and enjoyed the movements for 25 minutes :) So somewhat similar to the crazy row metcon for L2 finisher for D1.

10-20-30-40
Ball Slams @18#
KB Swing - low heavy 20kg
Figure 8 to Hold 20kg
KB Press R/L @8kg
KB Bent Row @8kg

Running through the GourmetNutrition, Cookbook for the Fit Food Lover, Precision Nutrition. Forgot how much I enjoyed that one! JB, always a pleasure. Picked the 'Classy Chicken' for the post workout feast and a small 'rita'.

Now ... a little BrainGames with the family and bedtime came early. BOOM!


http://www.gourmetnutrition.com

The Pause

Happiness is the absence of the striving for happiness.
~ Zhuangzi

Split work day. Strength today, conditioning will have to be done tomorrow morning.



Strength
Floor Press 5x5
95 fail/85/75/65/55
Haven't done these is a while, no gains here. Remember the pause.

Weighted Chin up
10 x 1
Max weight 18#KB
No kip, correct hand position.

Fisherman pull x3
Max load 300#
Done on the up(ish) swing of the lot

Handstand Push ups 3 x max
2, 1, 3 (happy, these went up easy ... why did I stop?)
Note to self: I think that I am rushing things and not taking enough rest in between sets.


Super happy to hang with my gal pal Jackie! She was a great workout partner today ;)! Thank you girl!