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 

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

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.

Hard, Amazing, Perfect

The thing that is really hard, and really amazing, 

is giving up on being perfect and beginning the work of becoming yourself.

~Anna Quindlen

Morning

Swim 500yds

Warm up

20 Air squats

20M Crab walk

20 KB Swings

200M Row

20 Jumping pull ups

Skill

1-Arm Handstands

Strength

EMOTM 3 Backsquat @ 135

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Bfly pull up
• Box jump
• GHD sit up

9:24

It has been a long time since I have had the lovely opportunity to leave my sweat angel in the box. It is not that I don't work hard! I generally walk off the work out or assume the hands on knees position. But today was a full collapse on to the floor in front of the glorious fan. I think the inside of the box was an easy 107 degrees and while this was a pretty sweet trio ... quick and dirty, it left my lungs screaming! A challenge to even get down water I took the opportunity to let my body figure it out.

I have decided that this is the cycle that I will bow out of. Listening to my body, I fully enjoyed my rest week. Family visiting, some short met cons tucked into the week and a full swim week (I keep forgetting to log these workouts!) on top of the crazy heatwave that has enveloped us. Decision good. This is always the week that 4 weeks on deck hit me physically. So, a good time to do a little cutting and rock that bathing suit. Enjoy a modified WOD schedule and get ready for Championships! I am going to add in the EKG Evolution into my routine and work on some additional flexibility, bodyweight strength and straighten out the midline in preparation for some early fall strength cycles. I like this plan ;)!

Sometimes you have to shake up the process. July begins that shake for me :).

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!

Press On

Press forward. 

Do not stop, 

do not linger in your journey, 

but strive for the mark set before you. 

~George Whitefield

Welcome Day 2 :)! Very happy with today's work. 

Skill WOD
EMOTM 10 minutes

• 4 Kipping Ring Pull up
• 5 T2Ring

Strength set
Worked up to 65# max, finished at 45# - just keep foraging ahead ;) (mantra)

Every 2 Minutes , work up to max weight
10 RNDs

• 3 Press 
• 6 Push Press

4x20 GHD feel smooth
OH Hold 75# 1:53 core feels strong! thank you KBs

No AirDyne, lack of time in the box. 
Will do KB V02 Max set 30/30x30 min for evening session.

KB V02 Max

WOD Love ~

Strength
Bench Press
3-3-3, 3-3-3+


Work Capacity
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Butterfly pull up
Box jump, 30″/24″ inch box
GHD


12:14


Butterfly pull ups felt good. Got most of them chest to bar! GHD was a nice add over situps too. Yeah! Fun workout today.


Practice

• 1 1/4 Front Squat 4 reps - This was a new exercise. Like it!
• COVP Pull up 3 max
• KB Forward lunges 6 each leg

Swingers & Gut Check

Quick trek down the hill offered a great opportunity to blast a quick WOD.

Strength
Wendler/Deadlift
WM 5/95, 3/115, 3/135
WK 3/150, 3/165, 9/180

Asst Metcon
6 RNDS
10 GHD sit up, both hands over & touch
10 KB OHSwing 16kg

Love that the 35# feels so easy to move now ... GHD, not a breeze, but all work unbroken and quick, efficient, felt good. That about covered it. Nice de-load week.

Now resume the position! I can't wait for tomorrow ;)!

Advantage

If you're wanting to be of an advantage to others, 

be as tapped in, turned in, turned on as you can possibly be. 

~Abraham 

Swim CFE(am)

1000 yds @ 85% of 800 TT
500 yds for fun - ALL strokes. Skills & drills, DPS, dives for distance and I am in love with the Bfly again! CF has made me strong and the flow is amazing~

Skills (afternoon)

HSPU on band

Ring push ups

WOD

AMRAP 10 minutes

10 GHD sit up

10 KB Goblet Squats 35#/16kg

10 T2B

6 +10 RNDS

Fun WOD and hubby did it with me ;-) which made it super cool. Intensity was mid range unfortunately, but the music was great and I was keeping my eye in trainer mode.

Round & Round

Yoga - 90 minutes of pure torture ;-) esp. pigeon with thread the needle~

Sprinted off to the box for:

5RFT

Row 250
10 Front squats 65#  - RX 95 (day five of 7 Day Detox so...a bit low on protien, keeping it resonable here)
15 GHD
20 Box jumps 20"

20:20

Like it! really feeling the snatches from yesterday but feel fantastic!

Oh Yeah!

I think that is what we ended up calling it ;-). Started as WOD of DOOM!!! (Yes, 3 exclaimations Seth!)

Feeling pretty good for day 3 of fast and dbl WOD yesterday. Maybe I needed to expend some extra junk somewhere.

WOD

5RFT
5 Muscle Ups (damn!) - 10 pull/10 dip yep again ;-) - this time unbroken! just not as many whew~
10 OHS 55# - unbroken
15 Toes to Bar (T2B)
20 Sit ups (2 RNDS GHD) - one more...unbroken

22:48 - good solid effort today, very happy going into a rest day.

Flirty Friday

Just because I was only flirting with a real WOD. These spider bites are not only ugly and uncomfortable but I think the venom is still moving through my system. No use pushing the envelope when I am not sure what that even means. Energy is low, fatigue is high. Today I am just in to keep the body in motion. It is athlete's choice and there are so many good ones! Today I chose a duet.

10 GHD Sit ups.....1 Squat
9 GHD Sit ups....2 Squats
8 GHS Sit ups...3 Squats
.
.
.
1 GHD Sit ups...10 Squats

4:53

Boy, those squats felt good after the Wendler today! Not too bad for just a body in motion ;-).

Wendler 5/3/1
Backsquat 3/3/11

Hold off of Skills, SMR