Trust - Goes Both Ways

"You don't always need a plan. 

Sometimes you just need to breathe, trust, let go, and see what happens."

Warm up
10 minutes
Jump rope/DU pyramid

Skill
KB Windmill
5x5 @16kg

TGU 5 minutes

WOD
5 RNDs
100 Jump rope
15 KB Push ups
15 Goblet squats @16kg
20 KB Swings @24kg

12:40

Talk about a good sweat. This felt like a bit of a grinder, just a little shorter ;). Push ups on the KB were tough and by the 4th round I had to break them into 5's. Swings were a dream!

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.

Something Gone Bad

Remember, as long as you are breathing it’s never too late to start a new beginning. ~ Anonymous 

AM Swim
500 yds

Warm up
3 RNDs
Run 200
10 Box jump
10 Push up  1-Arm push up here I come! going to move out to side fingertips on these.
10 Ball slam

Burgener warm up
Jeff - Day 3

WOD
3RNDs
Perform each movement for 1 minute. - FGB style ;)

• Dbl unders
• KB Swing OH 16kg
• Goblet squat 16kg
• Push press 55#
• Bfly sit up
• Rest

Finisher

5 minutes

15/15 - 1-Arm KB Press @ 8kg 

Can't even believe that I could do the finisher. Luckily I had company and we made it happen. Plus, it was kind of a good hair day! HA!

Simple Elegance

I don't want to be interesting. I want to be good.
Ludwig Mies van der Rohe

Warm up
ROM

3RNDs
10 Wall ball
10 Pull up
10 Jumping jack

Skill
Review all WOD movements

KB Workout
(24 kg/16 kg)

200 meter run/20 kb snatch
200 meter run/20 kb goblet squat
200 meter run/20 kb swing
200 meter run/20 kb oh squat

Tabata abs = joy ;)

Always feel these beauts the next day.

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Be Yourself

“To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment.”

~Ralph Waldo Emerson

Strength

Sumo Deadlift 10, 5, 3, 1, 1, 1

95, 125, 145, 165, 175, 185, 195

Still looking for consistency in form. This was good. Still had a bit of juice in my lift but felt it was time to stop until I am sure I am doing it right.

WOD

5, 4, 3, 2, 1

Hang Power Cleans (75#, 70% 3RM)

Lateral Bar Burpee (burpee then jump over barbell)

KB Skill

5x25 Goblet Squat (25#)

pm - Muay Tai



Where did the week GO!

Good WOD today

WM
10 DBL Press 20#
10 DBL Bent over rows
15 DBL Swing
20 Squat jumps

DBL Floor Press (20#) 2x20
Single leg DL w/DBL KB's (26#/12kg) 2x20



Skill work
Burgener warm up
Transfer skills
Oly Snatch


July KB Skill
Goblet squat - 8 minutes

WOD
10-1-10

OHSwing
Figure 8 to Hold (R/L = 1 rep)
Bar dips

23:14  - Talk about sweat! I brought it all today. Excellent wod. I was able to run the pyramid unbroken and THAT made me happy ;-).

Farmers Market before the whole deal and NOW I am ready for a new concoction of summer squash, farm fresh eggs and cilantro.

CFRV Get 'Em~

Do what you love. 

Know your own bone; 

gnaw at it, bury it, unearth it, 

and gnaw it still.
Henry David Thoreau

I love coaching CrossFit! Just LOVE it~  We Rx+ today's WOD.

R400
100 Goblet squats (12 kg/26#)
R400
75 Russian Twists (8kg/18#)
R400
50 Renegade Rows (20#)
R400
25 C2B

22:23

Glad to have hubby there to wod with me today. Have missed a few swim days, but feeling okay about it. Holiday weekend and all.

Oh yeah!

This looks so much more friendly than it actually is ;-).

SMOKED today.

Halo
Sling shot
Snatch R/L


WOD
3 RFT (12kg/26#)
50 Sit ups
40 KB Pull over to Press
30 R/L High pulls (ea side)
20 Deck squats to Hi/Low Plank
10 Goblet squats

23:46

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.

Dear Abby

Snatch Balance
3-3-3

35/45/55

10 RNDS (25 MINUTE MAX)
10 Renegade Row DB 25#
5 Goblet Squat KB 25#
15 Thursters 35#
5 DB Press 25#
Handstand Hold 30 seconds

22:17

Ouch! Though a fun one, I felt this one start to wear at me half way through.

Monday July 5, 2010

Bells of Liberty
Thanks Robert Budd ;-) Budbells.com

In keeping with the theme of liberty, bells and freedom. This seemed quite appropriate to run for the holiday crew!

100 KB swings 16kg/35#
80 Air squats
60 KB Snatch (30 each side) - 12kg/26#
40 Clean & Press (20 each side) - 12kg/26#
20 Goblet squats - 12kg/26#
10 V ups

Time: 13:13

breath, smile ;-)

2 RNDS - Skills work
10
5 TGU each side

10 Deck squats
5 Windmills each side

Network Fitness 100 Day - DU challenge
5 unbroken