Slow Burn

My formula for living is quite simple.

I get up in the morning and I go to bed at night. 

In between, I occupy myself as best I can.

~ Cary Grant

After two days of rest. I am tired. What?! HRV is saying enjoy more rest. Ok. Listening. No heavy lifts this week, just some good old fashioned playing with toys.

Could be the rainy weather, could be a lot of time on deck. Saturday was crazy good fun at the meet, kids did amazing and it was muggy and warm. Tried to stay hydrated.

Sunday ended up being rest and a movie with the tween girls, hello Monsters U! I couldn't stay up past  9pm and thought I'd be ready for some fun come this morning. Well, it was rainy at practice, which isn't a big deal, but it was just different. Lots of volume, lower energy morning. Quick day of work. Nap! Oh yes, it felt good. Heavy rain finally arrived. It was a bit of a cocoon.

So, GREAT class tonight, even pace. Huge burner though! Slow burn. Working and working on intricacies, balance, form, engage. The snatch was a bruiser from the ground every time. Loved it!

FIND YOUR CREW!

Stolen
Thanks KB Guy!
All work done @16kg - yeah baby!

Warm-up: 2 rounds
10 frog hop
10 goal post shoulder extension
10 V ups
10 Windshield wiper with a low abdominal thrust

Skill: Sprawl to a Snatch

Workout: 4 rounds
10 each side 5 count sprawl with alternating snatch
10 walk out to an opposite arm/leg lift
10 figure 8 to hold each side
10 four count mountain climbers to a dive bomber (total dive bombers = 10)
10 alt swings each side

I Needed That

Stop acting as if life is a rehearsal. Live this day as if it were your last. The past is over and gone. The future is not guaranteed. 

~Wayne Dyer

Long morning on deck. Cold for the first day of summer rec league. I had faith that the sun would emerge but alas, it did not. Brrr. However, I am super excited about the team this year! We are already double in size and the potential is just wonderful! By the end of the day I really needed a quick, blow it out metcon and this was the ONE :)!

Warm-up: 

Pigeon to Pigeon Transitions (these were a must after sprints!)

3RNDs
10 one arm TRX row each side (8kg)
5 one leg dead lift each side (16kg)
5 one arm bottom up press each side (8kg)
10 one arm swing each side (16kg)

Workout: 10 reps – 1 rep
Over head swings (12kg) - quick quick quick
Sprawls (Squat thrust)
Floor Wipers - joy!
Ball Slams (16#)

Excellent. Sweaty. Happy!

Ox

Warm
Run 400
5 Pull ups, dead hang

KB Workday ;)!
All UNBROKEN sets - yay!

4 RNDs - NFT
A1: 20  Dbl KB Power Swing 12kg each
A2: 10 Deck squat (heels tight to glutes)
R90
3RNDs
A3: 20 Dbl Clean 12kg each
A4: 20 Squat
A5: 20 Fig 8 to Hold - still my fav!
A6: 20 Alt Low lunges
A7: 2 TGU L
A8: Plank hold :30
A9: 2 TGU R
A10: 10 T stabilization push ups
A11: 10 Snatch L
A12: Side Plank hold :30 ES
A13: 10 Snatch R
A14: 10 Burpees - Yay! Ugh!

Whew! Talk about drenched in sweat. GREAT morning ~

Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+

Rinse and Repeat

Buy-in: Dislocates, Joint Mobility


KB DBL Workout
@ CoolFit

3x5 Backsquats 65#/95#/125
Been awhile, felt like I needed to warm up with these.
3 RNDS
6 Front Squat (20#x2)
10 Walking lunges (20#x2)
20 Power swings
8 Halo squats
8 Deck squats
10 Jump squat
8 Deadlift 95#
10 Split jumps

3RNDS
Yesterday's conditioning
All movements performed for 60 seconds

Jumprope
Around the world 35#
Plank complex (15 seconds frnt, bk, side/side)
Jumprope
Weiski (10 reps)
Figure 8
Sit up
Weiski (10 reps)
Great workout! Love the KB's and really enjoying these DBL bell wods.

Circle Round

Buy-in: Spidermans, PVC Pass thru's, Pull ups, ROM

KB Workout
3 RNDS
All movements performed for 60 seconds
Jumprope
Around the world 35#
Plank complex (15 seconds frnt, bk, side/side)
Jumprope
Weiski (10 reps)
Figure 8
Sit up
Weiski (10 reps)

Cash-out: Stretch/Mobility