Amazing!

... don't limit yourself by eating too little. Quality of food matters. ~ ETP

Tuesday, holiday week, schools out ... feeling a bit lazy, extra cup of coffee (thanks Naturally Cool Coffee!!). Great morning L1 WOD for the class. Did the warm up with the group ;).

EMOTM 10 min
5 Kip swings
10M walking lunges
20 Running in place

50 DBL KB Clean & press @8kg
Under 5 min - I am still taking these at 10 EMOTM for the 5 minutes. Plan to increase bell size after next set and see where I am with completion.

Pull up
2x5 strict chin ups - at the last set had to break at 3 ... good focus through the rest of the year!
3x10 butterfly pull ups

Sumo Deadlift
2x5 @95
2x10 @135 - unbroken feeling good!
2x8 kipping - damn hard to hold on after 5, really! Better get more regular here and hand care.

2 mile hike - nothing crazy, just good to be outdoors

Meditation
I AM the power of regeneration & transformation!

Good Read!
4 Steps to Superior Athletic Performance

Synchronicity

Synchronicity hints at the unified world 

behind the illusory veil of the material universe. 

Roger S. Jones

If we want to grow spiritually,  all we have to do is take a good look. 
Synchronicity holds the promise that if we want to change inside, 
the patterns of our external life will change as well. 

Jean Shinoda Bolen 

Synchronicity is choreographed by a great, 

pervasive intelligence that lies at the heart of nature, 

and is manifest in each of us through intuitive knowledge. 

Deepak Chopra 

Sometimes things get your attention and it is important to take notice. 

Usually for me it is the three-peat and I know it's time.

Okay Universe, I am listening ;).

Yesterday was full. I couldn't find my mojo all day except for the 10+ seconds it took me to sprint 25 yards in the parent/coach relay at the meet. That was fun! The meet went very well and though it was muggy and I felt tired I am so proud of our kids! Some had heartbreak, some had breakthrough and some had a bit of both! I call that living. The youngest members of the team continue to amaze me. They are having the most fun at these meets and it shows in their improvement every week! My big boys really brought their best and had some fun doing it. Laughter is so motivating and fun mixed with focus and a little friendly competition can bring goals to a new level. Learn coach, learn.

Once home and full of a late lunch, I took two power naps and had a chick flick session with my sweetie girl. Early to bed and my favorite Max's Fantasy cake (minus the cake, ahahha, I am all about the frosting, cheesecake and mousse on this one).

Sunday was literally a breath of fresh air. House all opened up, quiet and the perfect meditation to replenish body and soul.

A quick assessment of the next few weeks. Championships are on the horizon, taper week is coming but one more good solid block of training, I think for all of us ;). I planned out a quick rotation of mixed  programming Run/Boxing drills/Evolution Kettlebell Groundwork to set me up for StrongFirst. Oh yes, these moves will be sprinkled in for muscle memory. I have just had a hankering to get my hands on the heavy bag, get a real 1-arm push up and find my flexibility. Through the end of the summer I am going to really take advantage of the amazing energy and space where I live. Less time in the vehicle will keep me grounded, let's hope! 

Warm up

Run 1 mile

3RNDs

10 Push ups (tricep and tight, unbroken)

10 1-Leg squats (assisted below parallel)

TRX Rows to failure

10 Squat thrust

Ugh, not feeling recovered, tired and sluggish.

Burgener warm up w/45#bar

Jeff - Day 2

Workout

50 Dbl unders

25 KB Swing @16kg

40 Dbl unders

20 R/L Cleans 

30 Dbl unders

15 DR/L Snatch 

20 Dbl unders

10 R/L Front Squat 

50 Dbl unders

20 KB Swing

40 Dbl unders

15 R/L Cleans

40 Dbl unders

10 R/L Snatch

30 Dbl unders

8 R/L Front Squat

50 Dbl unders

15 KB Swing

40 Dbl unders

10 R/L Cleans (feeling a little frisky, did a clean & press on these)

30 Dbl unders

5 R/L Snatch

20 Dbl unders (still frisky, did max reps here 78)

5 R/L Front squat

I made myself a deal. Originally only planned one quick round, however, if I started the second round, I HAD TO FINISH all 3. Sometimes my eyes are bigger than my engine, but I went for it.

Post work

Parallette dips

Bring it ;)

Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.  ~Khalil Gibran

6AM
BELLS :) - make me so happy

Buy in: 30 seconds each: Jump rope, TRX Row, Jump rope, Sit up, Jump rope, Squat repeat 3x

Skill
KB 1-arm swing 24kg

10 RNDS
10 OHSwings 16kg
5 Push ups
10 Mtn Climbers
5 Burpees
10 Clean & Press 5 each side

PM - CFRV post coaching, great evening crew! Late evening chats, only ran 10 minute WOD Rx 15
10 minute AMRAP
10 Wall Ball
10 T2B
10 Box jump
6 +13

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.

More Meeting?!

Missed the CFRV WOD, too many meetings for too long. Tired by the time I came back up the hill. Rest a bit, refuel.

WM: Jump rope 1 minute, Plank 1 minute x3

WOD:
PM today, Nice programming MyMadMethods

• A1: Front Squat (dbl) @20#, 4x5 reps - do all sets together R15
• B1: Pull up 2x10
• B2: Clean & Press (dbl) @20#, 2x10 reps - do B as a 2 RND circuit, R 60 seconds
• C1: Alt Swing @16kg,  3x10 reps each side
• C2: Ball slam 14# dynamax 3x15 reps
• C3: Burpees, yeah! 3x15 reps
• Figure 8 to Hold @16kg, 3x10 reps each side - do C as a 3 RND circuit

I love this feeling of a good hard work sweat. Beautiful,

Stats check in:
129.4
Hydration a bit low.

Swing it

Buy-in: PVC Pass thru's, Ashtanga sun salutations x3, ROM

KB DBLs Workout

3 RNDS
Clean & Press x5 @18kg
Plyo push up x10
Jerk x 60 seconds
Renegade Row x8 each side
TGU x5 each side
Snatch x10 each side
Windmill x8 each side
Squat halo x 60 seconds

Okay, that was work. Just keeping the dbls in line was effort. Nice.

A Day of Labor~

Labor day was the day to sleep in ;). Family morning and a trip to the box, now that a new WOD time of 10:00am was on the menu!

KB Sept Challenge
4 minutes Bottom up Clean & Press

CFRV WOD

CrossFit Games Event 10
For time:
20 calorie Row WOD modified...Run 800
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24″/20″ box
20 Sumo-deadlit high-pull, 105/75 pound WOD modified...53lbs
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165/115 pounds WOD modified...run 800 meters

19:05 whew! Fun and great to hang out with the crew!

603 PTP

• Deadlift (wm3x3) 175x3, 155x3
• Press - no press due to OH in workout today

An hour at the pool, 4 hours of painting count as a workout? How did I get the top of the walls?! I'm the shorty ;). Off Tri, hot today

Monday July 5, 2010

Bells of Liberty
Thanks Robert Budd ;-) Budbells.com

In keeping with the theme of liberty, bells and freedom. This seemed quite appropriate to run for the holiday crew!

100 KB swings 16kg/35#
80 Air squats
60 KB Snatch (30 each side) - 12kg/26#
40 Clean & Press (20 each side) - 12kg/26#
20 Goblet squats - 12kg/26#
10 V ups

Time: 13:13

breath, smile ;-)

2 RNDS - Skills work
10
5 TGU each side

10 Deck squats
5 Windmills each side

Network Fitness 100 Day - DU challenge
5 unbroken