Summer is Here!

Finish each day before you begin the next, 

and interpose a solid wall of sleep between the two. 

~Ralph Waldo Emerson

Morning fun at the pool. The day before our first dual meet of the season. Cool! Athletes are prepped as much as we can in two weeks and I think the team is looking great this year.

AM
1500 Swim
3x500

Afternoon workouts are not always my favorite at the end of the week and end of the cycle. This week has been a little kaddywampus with rest. So, keep moving forward! Rest is coming this weekend ;). A little swim meet action on Saturday and lazy lazy Sunday and sunshine.

PM
Plow Transitions

Skill
No skill wod as Rx - I will get on the P bars soon.
HSPU instead, much better today, shoulders from yesterday are good.
Single arm handstands on the wall.

Oly
Snatch
7x2 @75#
Ugh, these felt lousy and power not squat. I was wishing for cleans.

Just confirms my need for rest. I was not able to get HRV today. Unit was just not cooperating. Very curious though! We'll see what tomorrow brings. Pulse Ox good at 97/HR @54, so not too shabby.

5 minutes to complete
Backsquat @ 1RM Snatch +20 = 105#
Overhead squat @ 75% 1RM Snatch +20 = 85#

Back squats felt fine. Blew through them pretty quick. OHS, well let's just say, I wasn't feeling it. i couldn't find the motivation to even get the weight overhead, so, moving on.

Breathe and get ready for the conditioning WOD, just not a big day, so this should go well. Just get my head in the game ... I was thinking, nap.

MetCon
5RNDs
5 DL @ 145# (Rx 185# I dropped 20%)
20 Burpee over Bar
9:33

Yahoo! I was flying after this one. Totally pumped up. Too bad I couldn't metcon before lifting. But I know better ... Great energy, while the burpees always leave you in a pool of sweat, my form and speed was feeling great. Consistent, no stopping. Bar was a great weight and though I was feeling a little barking in my core, it was goooood.

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

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!

The Gift Is Yours

"Challenge is a dragon with a gift in its mouth... Tame the dragon and the gift is yours."

Who wouldn't be inspired ... watching the Olympics women's weightlifting this morning was quite a treat. Perfect Sunday morning, quite, cool and slow paced.

A reminder of WHAT ;). CrossFit

 World Class Fitness in 100 Words, by Coach Glassman

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!"

I think that volleyball just might be the later summer rec league that is the new sport for me this year. Let's see how it works out.


Workout of the Day
A.
Three sets, not for time, of:

• Rope Climb x 2-3 ascents
• Dragon Flags x 4-6 reps - Did my best here, no bench so did then on a long box. Grip will help the next time around.

B.
Complete as many rounds and reps as possible in 4 minutes of:

• 10 Handstand Push-Ups - scaled still
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (75 lbs, a little light, but not willing to pay the 'too heavy' recovery price on this)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

1 RND + 2 HSPU
Wow! I am a little fatigued today. Had to get my head in the game and pick it up a little for next round. It was a bit stifling in the gym today too. Feeling the week of workouts, not over sore ... just a little drag that I thought was out. Decided to hold off on volleyball this morning because I was pretty excited about this workout.

... and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

Better!1RND +  2 Pull

...and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders

1 RND + 22 DU - Almost 2! That was a bruiser!

Hard and Fast

Millions long for immortality who don't know what to do with themselves on a rainy Sunday afternoon.

~Susan Ertz

 

Shout out to my 'nutty fresh' who is on her adventure with the Age of Sail! Hard and fast, sweetie girl!

 

WOD

Thanks USCF for the inspiration for today's work. It was almost a second day off, but agenda's changed and...cool.

5RFT 

10 DBL KB Clean&Squat (20# each only dbls available)

10 Pull up

10 Hang Power Cleans @ 65#

10 HSPU (still scaled, today it was 2 plates)

I was out of the box so a few factors changed the flow of the workout. Ran about 22 minutes and it was a brute. Mid way my forearms just blew up and really fatigued. Overall, happy the back door was open, my space was relatively clear and no one cares how much I talk to myself!

Mobility:

Primary 3

Nutrition:

Continuing on with W30v5. 

For those following along Going Primal. It would be Day 1 for the group. Plan should be made and shopping should be underway.

 

Good to be Here

"It's a lifestyle - train like there's no finish line."

I so enjoy early afternoon workouts ;-). Thanks Amy for a good session.

WOD
12-15-21-15-12
Box Jumps (20")
125# Deadlift
HSPU (banded in the negative)

10:43

I am going to feel this one. It was hot, sweaty and felt great though.

R800
30 HSPU - 35# plate & Abmat (damn! get lower) touched every time
R 800

10:58

Max Thruster
105, 110 failed

Max Front Squat 110 - while I was there...

Sweat it out ;-)

Skill:
Jump rope variations
KB Swing variations

WOD
20 minute AMRAP

5 HSPU
10 Heartbeat Squats
15 Clock plank taps each side
20 1 Arm rows 10 ea side

8 +5 scaled HSPU

Bike 1:15

Quick n Dirty

5RFT

3 Power Snatch 65
5 HSPU (harness)
7 Box Jumps 20"

4:02

Push Jerk
1-1-1-1
PR 111

Challenge
Dbl Snatches 330

Then off to the Gluten Sensitivity seminar. Outstanding!

Blake

“Blake”


Four rounds for time of:
100 foot Walking lunge with 45/25 lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

20:17 Rx

Turkey Day WOD - gobble

1K Row

15 MU (work 3:1 pull up/dip)

WOD
12/3 HSPU (scaled harness variation today)/Deadlift 135#
9/6
6/9
312

4:38
 Breathe - big fun ;-)

Immediately following:
50 GHD sit ups 1:36
Deadhang pull w/vest - 2

Double Duty

Well, knew we were working on a 'group' WOD today, but was unaware that it was a DBL!

WM
R400
2X
10 pull up
10 push up
10 spider man
10 PVC pass thrus (much needed!)
10 OHS
R400

WOD 1

'Diane'
21-15-9

Deadlift Rx 155
HSPU (2 ab mat range of motion)

5:42 - very pleased ;-)

A New Rather Long Analysis of the Deadlift - Mark Rippetoe

WOD 2 - really?!

25 burpees - yeah burpees!
100 14# wall ball
100 DBL unders
25 burpees

11:59

Stretch

Feels Good!

Bring it ALL UP!
WOD
15 AMRAP - yesssss!

5 Power Snatch 65# (Rx 75#)
7 HSPU - 1 abmat
7 Pull up

8 RNDS

Chaser:
100 4-count Flutter kicks

Feels Good! Come on!
Tony, Toni, Tone!


Great work in the box today.

Doublicious!

Headed out today for a much anticipated WOD. Not because of the programming, just anxious to get something done after yesterday's lack of enthusiasm.

Yeah! Deadlifts, does that mean I will bomb again or is my ego restored and form as well.

3, 2, 1...GO!

Great WOD

7 RNDS
7 Deadlifts (135#)
7 Pull ups

6:26 - felt great! Let's do it again! Followed up with Tabata flutter kicks, 12 on last round - yep felt that after Annie.

Hung around long enough to get roped into a second WOD ;-)

21-15-9
L KB Snatch (35#)
HSPU - dbl ab mat status
R KB Snatch

7:51 - all in all, not a bad day. will want to keep getting deeper into those HSPU. a good idea to add that into my warm up throughout the week.

Capped it off with dbl meat and a large mixed green salad. NICE!

Get to it!

AM - 500 yd swim, just enough to get wet and stretch out.

CF WOD today was great! All soreness gone. Form felt good. Love warming up with the Med Ball Cleans.

Warm up
R200
10 squats
10 pull ups
5 push ups
10 GHD
R400
5 push ups
10 KB Swing 16kg/35#
10 GHD
R800

7 RNDS
3 Power Cleans (Rx 135/Actual 80#)
4 HSPU (scaled w/plate & AbMat)

Time - 3:18
Definately should have upped the weight, however hit 80% 1RM.

Skills:
Rope climb
Deck squats
Hanging leg raises
HSPU depth
KB Snatch R/L 12kg/26#

100 Challenge
22 Dbl unders
22 Push ups

The Seven - Thank you for your service

The Seven
Seven rounds for time of:

7 Handstand push-ups
135/85 pound Thruster, 7 reps
7 Knees to elbows (KTE)
245/135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time 32:32

All Rx except Thrusters - trying to work on coordination and used 25# DB's. This is definately one of my weaknesses and I think a little mental work might be in order~ They were still a challenge.

Thought I might hit this one unbroken, but, um, no. DL felt good. KB @ 53# was heavy at the end, but those made it unbroken ;-). ~jgirl

Hello JT

Woke up feeling like I had been hit by a truck. From a dinky metcon and some cell wall deficient dudes still lurking.

Got through the morning just fine, but feeling fatigued through the afternoon. These are the days when you just have to show up and keep moving. Thank goodness we are GROKing.

JT
21-15-9
Handstand pushups (ab mat under head)
Ring dips (bar dips)
Push ups

14:30 - better than I thought