Magic

Magic is in the air ...

you have earned the right and are about to experience a change in consciousness. 

Do not try to figure it out, you cannot.

Warm up

3 RNDS

Plank :15 ON/OFF

Plank :30

5 push ups

10 squats

20/20/20 jumping jax/crossover jax/clap jax

Stretching & mobility

Hamstring

Quad

Shoulder

Strength

50M Tire pull (facing out)

50M Tire fisherman pull

50 total Tire flips

Yeah! That hurt. I think it is about 175# and the drag, ugh! Too bad I LOVE it!!

CFA L1 WOD

E2MOTM

100M Farmers Carry 12kg

10 Pull ups

Yeah! Just another excellent play date. Small tear in my left palm but otherwise a great forearm burner and fun workout. Perfect.

Macebell

3 RNDs

10 each way 360

10 each way 10-2

That was about it. Left the gym singing away and happy, happy, happy!

Carry That Weight

The best thing one can do when it's raining is to let it rain. 

Henry Wadsworth Longfellow

Evolution Kettlebell Groundwork
EKG BW L2

No time for skill work today. Get right to it! Will find time later to 'play'.

StrongLifts B
Backsquat 105#/OHPress 55#/Deadlift 115#

Enjoying my warm up on the way up process and digging in at working weight. Still in the lighter phase so planning a bit of assist today.

GREAT day to play in the rain. Yep, feet soaked, but happy all the way around. Sometimes you just have to get it done and be thankful for the shower later!

400 Medball carry 20#
400 Farmer carry 2x12kg/25#
400 Sandbag carry @50#
.25 AirDyne sprint
10:13

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!