Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

It's ON! Superchick ~

Every woman, no matter how old or who she is, should have a theme song. Men, might call it a fight song. You know, that song that gets you hyped and makes you feel like you can conquer the world? Yeah, one of those. 

I like to consider mine for the year. Things change ... it has been a few years since I have actually chosen one and this year it is time to get my groove on again!

Music empowers, inspires, motivates and gets our creative energy flowing. A feeling that you can conquer the world comes over you as you turn up the volume, open the car window and let your hair blow free in the wind. We put it on replay when we need it most.

Feeling tired. Did some hot/cold therapy and had a light gym session. Yesterday was a bust too. Worked on rope climbs (too long off the rope) and mobility but recovery was still underway within the body (thanks BioForce!) and I just wasn't feeling it. Working through some detox as well, so there is no reason to push.

Decided to get on the heavy bag and shoot some hoops with my sweetie girl. Being outside, sunshine and cool air was refreshing. We have had a couple of these outdoor hoops days and I really like them!

4 RNDs
1 - right side jab punch body shots & kicks each side
2 - left side jab punch body shots & kicks each side
3 - alt include above + add hook
4 - alt add include above + add uppercut

Big dig
Into potato starch today. Some really great information on including this in rotation with safe starches.

Food nuggs
Looking forward to some shredded chicken slow cooked in mustard & thyme
Since going on AIP I am going to give this sweet potato w/cinnamon coconut whip a whirl as well!

Wake Up. Kick Ass. Repeat.

“Endurance is one of the most difficult disciplines, 

but it is to the one who endures that the final victory comes.”

 ~Buddha

Morning fun

500 swim

Early afternoon

Workout
4 sets of 5 reps (R :25 between sets)

• Front Squats @95
• Chin ups
• Bench Press @ 85#
• Med ball sit ups (12#) on slant board 4sets of 10

Punching on heavy bag 4 sets @ 2 minutes each - man are these hard after the second round, that flurry of 8 hits makes my arms just want to fall off. Yep, pretty much ;). Followed eat set with 10 kicks each side - right side definitely more coordinated, keep working

Thank goodness for my boxing gloves, broke those suckers out today, quick refresher on wrapping technique and good to go! The loss of skin on my borrowed version was not worth it. Some great herbal salve and a little tlc yesterday and they'll be good as new in a few more days. Kind of a reverse hand care issue with swingers and kippers ... I wasn't willing to give up today's session though ;).

Jump rope - 2 minutes on 1 off X2RNDs

3 RNDs

• 20 each side - Boxers Twist (slosh pipe style) w/45# bar
• 20 - Dips
• 20 - Myotatic Crunch (kinda like GHD movement)

Dragonfly

And so, the dragonfly is the fulcrum between mundane and mystical.  She is the balance keeper between the “little me” and the “God self.” 

Warm up
Indian Clubs - 3 RNDs mobility, 4 movements
Drangonfly transitions - tough but cool!

Burgener warm up
Jeff - Day 5

Strength work
In order, 5 sets of 8 reps,  :20R between sets

• Bulgarian split squat (65#) - whoa, been a while, balance on these
• Bent row (95#) - good
• Push press (75#) - love to hate my goat
• Fat bar curls (40#) - always a joy with homemade version
• Reverse sit up on slant bench (12# MedBall) - best!

Slow burn on these baby's. Felt pretty good. Focus on balance, position and movement.

Mini-boxing WOD
Back on the heavy bag. Really enjoying this, though I know I am a wimp ;). Still fun and a great sweat. Hello jelly arms after this combo today.

6 minutes jump rope - 2 on 267 reps, 1 off, 2 on 248 reps
6 minutes punching - 1:30 RNDs :30R

• 4R/L - 8, 
• 4L/R - 8, 
• 4ALT - 8 x2, 5 kicks each side, end of each RND

6 minutes asst work - 3RNDs 45/15R

• Boxer Twist w/bar
• Dips
• Bfly sit ups

Okay, very done. 

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.

Sweethearts

From faith, hope and love, the virtues of religion referring to God, 

there arises a double act which bears on the spiritual communion exercised between God and us; 

the hearing of the word and prayer. 

~William Ames

Warm up

4 RNDs - light weight, heavy weight, light weight, heavy weight

Double Bells, each movement 50M light - 8kg/30M heavy - 16kg:

• Bear Crawl
• Farmer Carry

Workout

2RNDs - 1st RND up complex, 2nd RND down complex

Using Double Bells complete the following complex:

• Swing @ 20kg - 1,2,3,4,5 (4,3,2,1)
• Clean & Squat @ 16kg - 2,3,4,5,6 (5,4,3,2)
• Push Press @ 12kg - 3,4,5,6,7 (6,5,4,3)
• Snatch @ 8kg - 4,5,6,7,8 (7,6,5,4)

MEGA hard workout. 

So, strategy was to work on my heavy swings, the clean/squat was aggressive with the numbers, but my DBL front squat has been consistent, so ... What really happened ... I made it through the first 3 sets as noted above. Then sets 4/5/6 I dropped the 16kg down to 12kg. Bells were only set down to move to next weight and I might have snuck in a breath or two before picking up the next set. Whoa!

Felt the need to cool it down some, so added this in. I have been wanting to get on the bag again and work on breathing.

Post work

• Heavy bag 3 RNDs
• Meta crunch 3x15

LUNCH!! Felt well earned today. So, I did, I went there. 

Boarshead Beef Frankfurters w/sauerkraut over steamed shredded cabbage, fresh basil and tomatoes, topped with parm cheese. I do not even miss the bun, but it would have been good to have something to hold all this juicy goodness together. Creative mind get working!!

Good Day for Play

Mixed these workouts up a bit to fit the schedule and it was a blast. No weight day, weird.

RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star

RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11

RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.

RND 4
2 minutes each drill x2 - heavy bag

• L/R 4x then 8x fast
• L/R 4x then 8x fast
• Mixed w/kicks

RND5
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups

RND6
Stretch out Mobility WOD

• Shoulder
• Hips