Keep Doing Work

Practice does not make perfect. Only perfect practice makes perfect. ~ Vince Lombardi

 

Strength
Deadlift
 5 @ 65%, 5 @ 75%, 5 @ 85%

WOD
As many rounds as possible in 10 minutes:
10 Hand Release Push-ups
10 Box Jumps 24″/20″

12+1

50 4 count flutters
50 x 2 sit ups

Work on getting high on that box, felt good, extend off. The HRPU, tried a KSTAR wrist movement, felt wierd, felt like my shoulders went up and so did my feet. Work more on this ;). Connect brain to body. Know the movement, feel it. Keep practicing it right.

Gobble Gobble

Gratitude is the inward feeling of kindness received. 

Thankfulness is the natural impulse to express that feeling. 

Thanksgiving is the following of that impulse.
Henry Van Dyke

Way to start the day! Thankful to be with my peeps and have some fun.

CFRV

Team WOD - 2 members, each member performs a movement then rotates.
5 RNDSEach movement is performed for 1 minute Every rep COUNTS

Power Clean 95#
Push up Hand release
Air squat
Rest

Total reps = 343

Good because now we have to drive for 3 and a half hours! Coffee and we're off ;) to be even more thankful.

Interrupted

Buy-in: PVC pass thrus, 10 pull ups, 10 sit ups, 10 squats

Strength: Wendler
Backsquat
3/3/3, 125/135/145
These felt really good.
Banged up my knee on Friday and was still feeling the swelling, but the lift was nice.

CFRV WOD (Thursday)
AMRAP 20
5 KB Swings 35#
10 HRPU
20 Walking lunges (10 es)

Time constraint, only got in about 15 minutes-ish, stopped to help the move some equipment, gym was closing, just not a good flow. Well, all day was relatively unprepared but I was happy for the movement. Right arm sore from so much overhead this week. Time to get in for a session.

Freedom Gone Bad tomorrow, and I really need a full day off ;). I was thinking of a good dry sauna session.

Clean up

The future depends on what we do in the present. - Mahatma Gandhi

Buy-in: 10 minutes warm up - Wall Ball 14#, Strict Pull up, Walking Lunges

Strength:
Deadlift
5/5/5+
65%/75%/85% of 95% 1RM (215) - I really like the Wendler format ;)
125/145/165

CFRV WOD - always love to be in class ;)
21-15-12-9-6-3
Power Cleans 80#
Push up *DblD Hand release


13:53 took a few sips of air on this one. Really paid attention to form, lats & shrug, elbows high felt good, very good.

Durability:
20 T2B