Sit-ups or Sunbathing?!

“The best way to predict the future is to create it.” - Abraham Lincoln

Really full day. It feels wonderful.

Feeling like my old self this past week and so thankful. These last few months... not so much.

Coaching morning usually means some playtime with skill - today was Rings and P bar, demo and some time squeezed in for a few rounds of swings.

Really was hoping to join the X class, but alas, did not happen. Heading straight to the pool for my first workout of the season with Butterfly! Woo hoo! Sunshine & strokes, super stoked!

Swim - .75 mi
Varied strokes & popped in some butt & gut squeezing drills on a few hundred yards of kicks. Acknowledging where the breath and the contractions occur.

Sat out on deck and enjoyed a little sunshine, feeling the work and just taking a breather from the busyness of the day.

AMRAP - 15 minutes at the bus stop, sometimes you have to fit it in, when and where you can and I love these outdoor workouts. Sometimes you have to improvise but it is always worth it.

Anywhere X WOD - variation

• 100M KB farmers carry
• 20 Knees to Chest on a granite rock ... likey but hard! Had to adjust my sits bones and stabilize quite a bit.
• 10 Push up on KBs - it has been awhile and I love these. Tough in the last rounds though.
• 20 Air squats

6RNDs + 8 Air squats

Look Up

And when it rains on your parade, look up rather than down. 

Without the rain, there would be no rainbow.

Gilbert K. Chesterton 

Warm up
Run 1 mile - perfect post rain run, so fresh
Pigeon to Pigeon Transitions - ready to revisit this one ;)

Skill
EMOTM 10
Clean & Press Sampler! OMG this was a blast!
2 RNDs - 10 reps every round rotate clean modality. 

• DBL KB @12kg
• Barbell @45#
• MedBall @20#
• Sandbag @50#
• DBL KB @ 12kg

KB Drills
3RNDs
5 DBL Snatch @12kg
5 Figure 8 to Hold each side
10 KB Swing walkout

Conditioning
AMRAP 12
15 Sandbag step ups @30#/20 in.
10 TRX Rows
15 KB weighted sit ups

6 RNDs + 5 step ups

Felt good to get that in! Been feeling mucho sluggish without some of the met con work this last cycle. Too bad I didn't have a pull up bar!

Good read - Should you have that chocolate with soy lecithin in the ingredients?
Harmful or Harmless?

Warrior Up

Do what it takes to survive the structure you position yourself into.

Warrior up.

Running through the training strategy for the Unconventional Juggernaut Challenge. Not planning on attending, but curious how these movements translate into my training. 

Piggybacking on the spidery stuff this one I blended in with some AirDyne sprints. Oh so good!

AM
KB Long Cycle - first time doing this ... was harder than I thought.
DBL Clean & Press @ 8kg
10 reps per minute got me to the 50 rep mark just in time.

Coaching Fran is always fun. These make you absolutely want to jump in. So many great efforts today. PRs abound. Ready for mine. Haven't done Fran with Bfly pull ups yet.

Early PM work
Warm up
3 RNDs
5 Front squat w/ bar
5 Press w/ bar
5 Kip swings

Skill: Kip/Bfly practice - efficiency 

Hip mobility - keep your eyes on the recovery ;)
Warrior Mode 1 - 3 RNDs

4 RNDs
.25M AirDyne sprint
30M 100# Chain pull - Alt arms each round

PM
2 RNDs
Macebell swings 10 to 2 

A couple of 360's 

 New skill requires practice. Looking forward to the Battling Rope reps and more time with the sandbags.

Just Doing Work

If there is no struggle, there is no progress. ~ Frederick Douglass

Jumping off of L2 for a turn. Unless the new schedule comes out and I can't resist. Summer swim is here and my schedule is going to be crazy. I see swings, suspension and some unconventional training in the mix. Let the 'fun' begin!

Indian Club warm up
I am really loving these and have needed it post Murph. Thx Steve Cotter!

Skill/Core work
3 RNDs 15 reps each

• Suspended Pendulum Swing on TRX
• Parallette Tuck Jump
• PVC OHsquat
• V ups

This was tough. So much control and core on those Pendulum swings.  NICE!

4 Weeks
MMM Full Body Blitz

3,2,1...GO

3 RNDs @12kg

• A1 3 TGU L
• A2 10 Clean (too sore to press) L
• A3 10 Windmill L
• A4 10 Snatch L
• A5 10 FSquat L
• A6 3 GU R
• A7 10 Clean (too sore to press) R
• A8 10 FSquat R
• A9 10 Snatch R
• A10 FSquat R
• A11 15 - 2 Hand swing

• B Wall sit 2x Max
• C Plank 2x Max
• D Mtn Climbers attempt 5 minutes - yeah more like 1 minute!

Off to coach swim ;). Love my life!

Stronger

“That which does not kill us makes us stronger.” 

― Friedrich Nietzsche

Excellent day!
Had some time to play in the CROSSBOX today.
I would say I covered most of my bases. All quiet, plenty of toys.

Warm up
Run 400

3RNDs

• 10 seated roll (on the mat)
• 10 overhead squat w/pvc
• 10 hollow rocks

Indian Clubs
3RNDs

• 10 DBL Front press
• 10 Front circle each side
• 10 Pendulum each side
• 10 Shield cast - alternating

Skill
MyMadMethods, Jedd Johnson, this was serious. Once I saw this article, I just couldn't wait to get in and try it out.  Roll it out HEAVY (well, for me!), 20# chain, I couldn't do it with DBL. Soon ;)
3x5

KB Drill - light work @ 8kg/12kg
10 Snatch each side
10 Swing
8 Snatch each side
8 Swing
6 Snatch each side
6 Swing
4 Snatch each side
4 Swing
2 Snatch each side
2 Swing

CFA Level 1 WOD
EMOTM 20 minutes

• 1 Oly Bar Snatch @ 75% 1RM
• 5 Burpees

Yes, I was ready to be done with burpees ;)

Brum Fun

If you obey all the rules you miss all the fun. 

Katharine Hepburn 

Warm-up: 3 rounds 1 minute each

Jump rope
Swing (2 hand, alternating, 1 hand (30 sec/30sec)
Plank ( regular, side, side to side)

Workout: 2 rounds (12kg)
10 sumo dead lifts
10 see saw press each side
10 no Weight Over Head squat
10 snatches each side
8 suitcase dead lift
8 presses each side
8 heartbeat squats
8 alternating snatches each side
6 1 leg dead lift
6 presses
6 squat
6 alternating snatches each side

Run 200 between rounds.

WORKED! I felt this one for 2 days.

Happy Monday ;). Press on! L2 work starts tomorrow and yowsa am I going to need some motivation. The upcoming work looks excellent for the week. With the Open on the horizon, I want to buckle down to the schedule but also freestyle a little for fun. Who says you can't make the rules work for YOU! I just love this class too much to let it go and tonight we had 12 people. It was amazing to see the range of skill and execution. Excellent work from the veterans to the newbies.

Food for Joy
Spicy Avocado Egg Salad
When food is mainly used for fuel, spreading a little flavor and joy in the mix really makes a difference. Thanks Jan ~

Understanding My "Why"

Motivation is a fire from within. If someone else tries to light that fire under you, 

chances are it will burn very briefly.  ~Steven Covey

A little off in posting. Okay, WAY off ;). The L2 workouts have been stellar but logging in more than one location takes time! I will catch up a bit here and recommit to my accountability. Cut, paste and enjoy the benefits of technology.

Busy is really no excuse. Sometimes you just have to re-assess. You know the drill, but do you remember the why? Is there a course correction up ahead or are things moving along just fine but are still worthy of a check point?

As a teenager I remember going to church with my grandfather one holiday season and he was furious with me for not using the weekly missalette. Well, I pretty much knew what it said, all the years of repeating the same thing. But what I was missing was they WHY  I was saying this, week after week? Not just because I was told that was how I was suppose to do it. But my investment in the process, my connection. Where was the passion for the words and actions? When do you buy-in?! It is not always provided by the congregation/community, sometimes you have to dig deep and find the fire within.

 It is the “why” that makes life worth living. The "how" is the process. The routine. The day to day aspects of life. Still important, but not the spark that gets things going. From family, to friends, to peers and clients ... why go out there into the world each day?

I love to see people succeed! I get excitement from helping them strive to reach their goals and dreams. The joy for helping others along their path toward a better life drives me forward every day. I love challenging myself to accomplish new and exciting things and using that experience to inspire others to do the same. Talk about lighting a fire! There it is, my “why”.

A couple gems from last week:

C3, Wk2, D4

VO2 Max KB Swing 5 minutes

Strength

5x5 Walking Lunges 65/75/85/95/105

5x5 Kneeling Press 55/65/75/85f/75

Assist

KB AbXtn w/touch overhead 3x15

50 Burpee to Toes thru Rings

Felt that workout the next day!

Track Day

Run 2 miles

SEALgrinderPT warm up

800 pace, 800 w/100yd sprints, 800 pace

Beautiful sunny day. Perfect for a family spin at the track.

I Love Lucy!

The secret of staying young is to live honestly, eat slowly, and lie about your age. 

~ Lucille Ball

Warm-up:
3 rounds
Abs for 1 minute
Over Head squat practice (15#)

2 minutes of swings

5 RNDs:
5 Bent row (ES)
5 Push-ups

2 minutes of figure 8 to a hold

Workout: ladder 1-5
Clean thruster from the floor

2 minutes of snatches

Static hold pronated grip
3x10 seconds

Deadlift DE work up to heavy single

Trio Tracking

The bond that links your true family is not one of blood, but of respect and joy in each others life. ~ RICHARD BACH

Saturday
Did I really sleep in? Yeah!

Feeling pretty beat up from Friday. Went one round of the following. I really felt like I needed to keep moving or I would stiffen up like crazy but 3 -5 full rounds would have flattened me!

Perform each mini circuit with no rest in between exercises and 1-2 minutes between circuits for set A, B, and C. Rest 30 seconds between each Happy Ending (HE) set.

A1: Sandbag Half Moon Snatch -  x 20
A2: Sandbag Half TGU -  x 10ES


B1: Side Handle Clean -  x 20
B2: Sandbag 360 -  x 10ES

C1: Sandbag Snatch -  x 20
C2: Sandbag Sit Up -  x 20

D1: Sandbag Squat Press -  x 20
D2: Sandbag Gladiator Hold  x 30sec ES

HE: Sandbag Shouldering - 4x60sec


Sunday 
Enjoyed my morning trail walk ;)! Nice morning upper body massage, really needed to work out the kinks from so much pulling since Wed. 

Monday
Bio-photon focus, no exercise allowed before scanning :( and long ride in the car. Still got in a little ditty after I got home.

5 RNDs
Suicide sprints on bball court - free throw/half/full whose idea was that?? hehehe
KB Snatch 5 R/L - getting in that endurance training for TSC.

A little volleyball bumping and practice right after.

Focus or ?

Don't dwell on what went wrong. 
Instead, focus on what to do next.
Spend your energies on moving forward toward finding the answer. 
Denis Waitley


Warm-up:
Row 500

3 RNDs
5 double cleans hold for 1 minute and walk (rack practice) @12kg/26#
10 V-up to Push up - ugh
10 deck squats - yeah!

Workout: 
9 RNDs (45 seconds for each round) Shaun Cairns Grad Workout

So, I took 1 RND = R/L, total of 180 swings

10 two hand swings @20kg/44#

This was a nice work set, not meant to kill it! My energy level and mental outlook on training this past week has not been high. Feeling like I need to step back on the volume and work on some balance. I should be starting a Full Strength Cycle this week coming up. Get to it, don't hinder. Work, enjoy, play with variety. That was the goal today.

1 clean and squat with a 2 count hold @12kg/16#

Went lighter than I can clean due to the press at the end of the hold.

Hold the bell in rack position until (key word here) 45 second timer rings then press

Well, it would be nice if I actually READ the full workout instead of scanned and went for it! I actually held the bell for 30 seconds ... I tried 45, but knew after the 2nd round I would be totally smoked for this workout ;)! So not really too far off the timing, but a good stretch for my mental capacity.

Continue on to the swings and other side of your body.

Again, not reading the instructions for the work, right up front ... I should have seen that each round was 45 seconds. However, this work felt spectacular. Lesson ... focus.

Warm-down:
Ladder

Happy, happy, happy!

1 Turkish get up then 5 snatches right side at the top of TGU
1 Turkish get up then 5 snatches left side at the top of TGU

Added ladder pull-ups in between RNDs - hands are healing well

Continue doing 1 TGU but ladder snatches down 4,3,2 and 1
(Optional pull-up practice in between rounds of TGU and snatches)

Cool Breeze

6am
Conditioning fun
KB fun ;)
1 RND
20 KB Swing 16kg
20 Deck squat - really work on feet close to glutes to spring up
10 DBL Cleans 16kg ;) yeah
20 Squat (10R/10L)
20 Figure 8 to Hold
2 TGU R
30 second Plank R
2 TGU L
30 second TGU L
10 Snatch R
10 Push up
10 Snatch L

10:30am
Strength
Wendler fun. Really, the app is making these days so nice.
5/5/3wm 3/3/3+
Bench

45/55/65, 70/75/80x9

Assist 2x
5 Pull ups
10 Snatch each arm

Backsquat
65/75/95, 105/120/135x12

Assist 2x
10 Fast Box jumps
10 Inverted Medball situps

Calm
Trail walk 1.25m
Breathing mediation, find the pattern

Spring & Swings

In the depth of winter I finally learned that there was in me an invincible summer.
~Albert Camus

Perfect KB work today. I really do love these guys!

Russian Turnip
6am
Warm-up: 5 rounds of 5 of each @ 20#

• Russian twist each side
• Goblet get up sit up
• Weiski
• Sumo Dead Lift High Pull

Workout:
1-5 ladder
Reps on each side with single bell

• Swing
• Clean
• Press
• Squat
• Snatch
• TGU

5-1 ladder with double bells @12kg

• Swing
• Clean
• Press
• Squat
• Snatch

9am
40 minutes Cycle w/intervals & spin between

Flush it out!

Mobility
SMR Primary 3

Good Flow

Stress happens when there is disharmony between head and heart.
~ Johan Boswinkel

Warm up

Range of Motion

Bootstrappers

Inch worms

KB WOD

A1: Front squat (Dbl) 12kg 4 sets, 5 reps

R 60

2 sets, 10 reps

B1: Pull ups 5 kip/5 chin up strict

B2: Clean & press (Dbl) 12kg

R 60

3 RNDS, 30 seconds each movement

C1: KB OHSwing 16kg

C2: Ball Slams 16#

C3: Burpees (yeah!)

C4: Figure 8 to Hold

Skill: 1 Arm Swings 24kg

Love this workout ;). Great flow. Nice strength piece in front. Good transitions.

RidgeRebels - Rowing Crew

C2 Holiday Challenge

3519 15:28 - Happy with the output @ 33.

Decided to count all meters ;) rather than let the extra 10-20 slide, it will add up!

A little sore from the last couple of days of rowing, but it feels good. A nice so that means good work.

The Ox & Lion

Day on the hill ;).

Chose a workout just to enjoy. Find a good flow and do the work. End of the holiday weekend. Traveled safely, ate well, visited, boxed, now, just a little reset to round it all out.

Each one of us has our own set of fears that stop us from attaining our true potential.

 Courage doesn't always roar. 

Sometimes courage is the little voice at the end of the day that says... 

I'll try again tomorrow.

Find the Lion within ~

MyMadMethods
KB WOD

4 rounds x 5 reps
A: Clean & Press (DBL)

R 60 seconds

2 rounds x 10 reps
B1: Front Squat (DBL)
B2: Pull ups (no kip)
R 60 seconds

3 rounds, 30 seconds each movement

• Snatch  R
• 1Arm swing R
• Clean R
• Snatch L
• 1Arm swing L
• Clean L

Countdown

Not really the workout I had in mind today, but it will do. Feeling good but a little tired from the last couple of workouts and so will listen to my body, recover and pick it up Thursday. Can't wait though! Cleans & pull ;).

Buy-in: Range of Motion (oh yes!), PVC Pass thru, OHS

KB WOD
50/40/30/21/10 16kg

• DARC Swings
• Squats
• Sit ups

Cash-out: Mobility

Nothing like a good 6am blow it out workout. No weight, good flow. flush that lactic acid out. Now rest ;) and recover.

Physyks

All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence. ~Martin Luther King Jr.

Wonderful day full of sunshine and warmth in San Diego and KB work! Thank you Carolyn for a treat in the park.




25, 20, 15, 10, 5 12kg work load

• SDHP to sprawl
• Push up
• Clean to Squat Thruster (each side)!
• Star jump

OMG! This was a grinder. I was a dripping mess of sweat by the end, it was hard, it was GOOD.

Deceiving

Buy-in:
1 minute each round
TRX Row
Squat
Sprawl

5RFT @12kg
3 Burpees
6 Thrusters
12 High/Low planks each side
15 High pull (1-arm) each side

CFRV WOD
This was a deceiving workout! First round of squat cleans...missing encouragement from the box and totally need my peeps wod.

4RFT
8 Burpees
12 T2B
16 Squat Clean 65#

15:18

Cash-out:
Foam roll - Section 3 of Extended SMR Hips & Lower Back


Bench Booster are out tonight ;( too much training but I can listen ;)

PM

Fun!
Cycle 45 minutes of short interval w/spin, will satisfy my CFE Bike short interval for this week, whew!

Push 'em UP!

Buy-in: 5RNDS Cindy ;)

KB WOD - 12kg bells today
A1: :Front Squat 4 sets x 8 reps
R60

2 RNDS x 8 reps
B1: Clean & Press Dbl - LOVE these - yes I was tired here but work on shoulders back! not good form, no excuses~ it happens, but, yikes, it looks so awful!
B2: Pull ups

R60
3 RNDS, 30 seconds each movement, no rest between
C1: Snatch R
C2: 1-arm Swing R
C3: Clean R
C4: Snatch L
C5: 1-arm Swing L
C6: Clean L

No time for cool or cash-out skills today ;(

CFE Run
Pushed out to tomorrow due to time constraints. Crud.

New Day, New Week

Strength
Bench Press WM 5-5-5 45/55/65 Work 3-3-2-2-1 75/85/90/95/100/105 fail

Skill
KB 1 arm swing R/L 24kg

CFRV WOD
5RFT
35 DU
R200

Fun
Interval Spin on the Bike ;)

Hump Day

Oh! Feeling the last couple of days. Good work, but I am going to vary schedule, too hard to try to squeeze in the work with so much going on today. Great time to recover and take a light day, resume tomorrow ;).

Strength - off
CFE - off

KB Workout
6am
Buy-in: EMOM - 2 RNDS
15 Jumping Jacks
10 Push ups
15 Mtn Climbers es
15 TRX rows
10 Air squats

WOD
6 RNDS - 12kg
3 Press es
6 Ball Slam
9 Tactical Lunges
12 OHSwing

PT Grinder yoga cool down sequence

Nutrition:
Increase water intake 1 hour before WOD.