Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Mini Battle

 We come into this world with a specific, personal destiny. 

We have a job to do, a calling to enact, a self to become. 

~ Steven Pressfield

Really great day today!

Crazy busy work day which led to a late training time. All good because I woke up feeling the effects of yesterday. Ooch!

I guess that it could have been a rest day, however, I was too excited to play with the new battling ropes. So ...

Warm up
500 Single Unders

 3 RNDs
 5 Bfly pull ups
10 Push ups
15 Reverse sit ups
20 Squats

Only could muster through 3 of the 5 today. I am that sore. But it started to flush out a bit. No swings, no snatches and no more pull ups. Purely play.

Skill
Handstand holds

Pigeon to pigeon transitions - these always feel so good. Well worth the time.

Opted out of the Row 2000/Run 1mile/50 burps - too hot, sore and I will add it in later this week.

Things have been a little jumbled with the schedule so time to write out the next few weeks of training and be sure to make each session count.

Ticket procured for NorCal Regionals! Moxie, just a thought right now, time to look up the workouts ... it is pretty close after swim season and I am usually pretty toast after champs, so maybe I can tailor my training schedule to be more effective this year ...

Battling Ropes ;) Workout
4 RNDs x :30 seconds each movement R :30 between sets or when needed

• Shuffle wave
• Alt Hand Pull
• Rope Twist
• Drag Pull Fwd
• Fat Grip

Yes, it was hot, sweaty and way fun!

Good Read!
Live Life Aggressively, Mike Mahler

Love Your Body Challenge
Running a little behind. Day 2 :) Love this girl.

Nutrition Nugget
Raw food salad tops the list of nibbles today! Hummus, basil cream dressing & tons of amazing flavor! Thank you Nectar Cafe!

Work/Run/Work/Run x4

The power of imagination makes us infinite.

~John Muir

Wind in the trees.

Yes, early fall is apparent here near the gateway to the Rubicon Trail.

I love playing on these days because it is all with a deep breath and a quiet morning. I took the girls with me today and seeing them 'hanging' out is always a good thing.

Handstands, yes, practice, practice and I should be practicing. Cartwheels across the field as I set up the hurdles. I really needed a good stretch today and opted for some Indian clubs and the basic ROM over everything.

Brought out the KBs and some mini track hurdles. Placed them every 100 yds and created a 'station' in each spot. KBs were spread out every 200 yds. This is an idea that I came across from Mike Mahler a while back and just haven't had too much time to play with. It was meant to be more of a threshold training session, which I would have arranged as either :30/:30 or :45/:15, but used the rest as a run this time. Here goes!

4 RNDs - 16 minutes
:30 ON each station, :30 to run 100yds to the next.

I chose a different movement at each station rather than repeating rounds today. Here is the rundown.

RND1
Close grip push ups
KB Power swing
Sit ups
KB OHSwing

RND2
Squats
Snatch R
Jumping jacks
Snatch L

RND3
Plank
ATW
Hip bridges
Figure 8

RND4
Side Plank R w/raise
Clean R
Side Plank L w/raise
Clean L

Hot tired and ready for lunch. I capped the work off with some lateral jumping over the hurdles, hops w/swing finisher. A nice rest day tomorrow ;). I love earning these.

Meditation
I will take John's instruction today and consider the power of imagination.

Food nugs
Geared up for CLEAN program starting tomorrow ;)
I found my 'balance' with it, there is no caloric restriction which is important, enough protein and macros for supporting my activity so, 3, 2, 1 ...

Fast Flips ~

You may delay, but time will not. ~ Benjamin Franklin

Run .5 mile 

EMOTM 10 Minutes

5 C2B Pull ups - glad these still flow!
10 M HandStand walk (scaled to 10 Wall HS w/shoulder taps)

Front Squat 10x1

@ 125# Max weight

EMOTM 10 Minutes

5 Push jerks Max load  round 3 @95#, dropped to 65# to complete. Really able to feel the dip/drive stick overhead, split solid, glad I finished at this weight.

50 Tire flips for time - always fun @ 105 degrees - 4:24

Sprints at the track this weekend, likely no log press work, but will sub with KBs. I know, I know, not completely following the order of programming. Late start this week, good training though. 

My sweetie girl was out with the camera, she is such a champ, makes me look good.  I love it when she comes with me to the box because she, in turn, gets to play her favs too!

Keep it Quick

Just be patient. 

Let the game come to you. 

Don't rush. 

Be quick, but don't hurry. 

~ Earl Monroe

AM
Run 1 mile

Accumulate 2 minutes in each:

• Bottom of Front Squat w/bar
• Free HandStand (still getting better, surprise myself sometimes)
• L Sit (used parallette bars)

10x2 Box squats
Max set @135# w/chains

PM

12 Minute AMRAP

1 mile AirDyne

50 Box Jumps

30 MU (scaled 3pull ups/3ring dips)

Reached 12 sets pull up/ring dips

OMG! The transition from the AirDyne to Box Jumps was gnarly!! The end of this workout was a slow grind. Coach for 3 hours ;), plenty of time to recover.

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.

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes

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.