Faith & Flow

Faith consists in believing when it is beyond the power of reason to believe.

 ~ Voltaire

Warm up
3 RNDs
Row 200
50 Single Unders
5 Ring dips

Skill
Bar MU - assisted, these were not pretty, but they got done & can't wait to get so much better :)

WOD CFA L1
750M Row
30 Box Jumps (20")
10 C2B pull ups (should have been MU but, one thing at a time!)
500M Row
20 Box Jumps
8 C2B
250M Row
10 Box Jumps
6 C2B

14:31
Talk about fatigue in the first transition, hello BOX!

Finisher CFAX - just feeling it in today's flow, so fun to coach, not it's my turn to play!
Tabata
8 RNDs each
:20 ON/ :10 REST
Tactical Lunges w/8kg KB
Side Plank w/KB hold
Ring hold - yep this was by far the hardest of the movements today
Bear crawl - definitely feeling the love in the hammies in the last 3 RNDs

Pure joy! Something that is inspiring me while reading the Firebreather book. Seriously. I don't know if I had forgotten how much I loved those early days of CrossFit or the fire in my belly was just turned down a bit. Either way. This is fantastic ;)

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)

X ON

The only life worth living is a life that you are truly and honestly passionate about. 

~ Albert Einstein

Yesterday was a good rest day. 3 hours on deck coaching, then a couple hours of down time with my sweetie girl and her friends. Cruise in gear, windows rolled down, singing full on (u can't touch this!), silliness at its best. Remember the days when ... off to coach in Folsom, whew! My coaching hat trick ;) awesome for me. CFA Anywhere this week Roseville, EDH and to top it off a great evening in Folsom with the Anywhere X class. I love to watch people learn to find their kip. I had a great opportunity for this.

Today it was time to get my X ON. I could barely contain myself during the workout yesterday, so decided after swim and some office time, I would get my WOD in on the hill. I really needed the day off yesterday and there is always movement in coaching the moves but to get the work done myself is bliss. Yes, this includes the snatch ;) and here I made the commitment over the next month to do the Burgener warm up every time I workout. 

Looking forward to squeezing in the 100 pull ups workout ;). Darn rest days can get in the way of the fun stuff, however I will make it a  trio with a KB snatch and row. Could be a great celebration post meet ... going for the W tomorrow!?

Warm up

Sticking to the basics on this one today.

• TRX Rows
• Push ups
• Squats

Burgener Warm up - 45# Bar

Jeff ... Day 1

CFA AnywhereX WOD

AMRAP 20 minutes - Get A Grip!

• 200 KB Farmer Carry
• 150 Single Unders

10 RNDs 

...  frayed jump rope and a few lacerations later ... GOOD! Steady pace, afternoon work can find me a little low energy and this week has been a test of my patience and composure under some extra stressful scenarios. So I am very pleased at the consistency. I thought I might hit this with double unders, but that was not the programming and it felt pretty good to shake up some of the single under movements. Great pace. I am bummed about my rope though, another one bites the dust. I thought I would be fine under the smooth surface of our outside structure, but no go. Repair? There are so many new ropes out it just might be time to try something new out. Research!

Training:
The act, process, or art of imparting knowledge and skill.

Buy-in: Row 500, Jump 3x1minutes, ROM

MMM

Week 2, Strong 2

I upped the bell weight this round and I think this is a good place for me right now.

A: Front Squat DBL- 16kg
4sets 5 reps per set, R 30 seconds between sets

Circuit 2 RNDS

B1: Pull ups 10 C2B

B2: Clean & Press 16kg ( I just couldn't get the dbl up at this weight, yet) 8 reps each side

R 90 seconds

Circuit 3 RNDS, 30 seconds each movement- 16kg

C1: Alt Swin, feel hip snap

C2: Ball Slam 16# Dynax Med Ball

C4: Burpee

C5: Figure 8 to Hold

Cash-out: 3x1 minute Jump rope, Row 500

Prepare 8 week plan for CIM using CFE, CF and MMM, integrating the DE and ME will be like Christmas every week! I look forward to keeping the Powerlifts engaged in this program.

A Good 'Clean' Day

Have needed some down time. Few simple workouts this week. Today is a good day!

WM: Run 2x200 in the new spot. Not bad. Dislocates.

Buy-in: MyMadMethods KB

A1: Pull ups 3 sets of 10, R10 - do all 3 sets
B1:Clean & Press (dbl) 2x8 @20# each - do as a 2 RND circuit
B2: Front Squat (dbl) 2-8@20#each
C1: Snatch L: 12kg 6x20 seconds on 10 off
C2: Jump rope 6x20 on 10 off
C3: Snatch R: 12 kg 6x20 seconds on 10 off

Likey :)

CFRV WOD (Wednesday's)
5RFT
3 Power Clean @95 (Rx105) first time back to this kind of weight in two weeks going smart
20 Burpees

11:03
Yeah. I miss this.