Right NOW!

"... Catch a magic moment, do it 

Right here and now ..."

~ Van Halen

Oh yes! They arrived. The Indian Clubs.

An anniversary gift to me and hubby. For me albs, mobility and upper body strength, for him 2 lbs recovery and mobility. For us, let's get them all out, oh yeah!

So, couldn't wait to try them out. Me, the Cool outdoors and some Van Halen getting our flow on. Used them as warm up and cool down for today's Saturday fun. So many great articles about the benefits. One of my favs Steve Cotter IKFF has a great intro warm up and MyMadMethods has a whole host of workouts, FUN!!

Warm up

Complete set 'A' as a circuit, rest 60-90 seconds between each circuit.
	Exercise	Sets x Reps	Rest
	A1: Pendulum (Alternating) Learn Exercise	3 x 15 each arm	0-10 seconds
	A2: Shield Cast Learn Exercise	3 x 10 each arm	0-10 seconds
	A3: Front Swing (Double) Learn Exercise	3 x 20	0-10 seconds
	A4: Shield Cast (Alternating) Learn Exercise

KB Figure 8 Variation
Oh this is definitely going to become a repeat workout for me. I really enjoyed the work here. Getting the movements down took a couple of rounds, balance, hand placement on the bell.

A: Ballistic Uppercuts - 5 x 60 sec @ 12kg
B: Figure 8 to Snatch to Overhead Rocking Chair Get Up - 5 x 60 sec @ 8kg, these were tough! I got in 2 per side
C: Fighters Figure 8 to High Pull - 5 x 60 sec @ 12kg

CFA
EMOTM 10 minutes
5 Squat cleans @75#
5 Ball slams

Quick and dirty.  Heart rate up a little DE work with the cleans, Nice. 


Cool down

A1: Front Press (Double) Learn Exercise	3 x 5-8	0-10 seconds
	A2: Front Circle Learn Exercise	3 x 10 each arm	0-10 seconds
	A3: Clean Learn Exercise	3 x 10 each arm	0-10 seconds
	A4: Arm Cast Learn Exercise	3 x 10 each arm	0-10 seconds
	A5: Torch Press Learn Exercise	3 x 8-10 each arm	0-10 seconds
	A6: Front Swing Learn Exercise	3 x 20 each arm

Lactate Threshold Throwdown-style

WARM UP
3 rounds:
10 kb figure eights
10 kb press each arm
10 meter butt kickers
10 meter toy soldiers

SKILL
KB swing technique
10 minutes

WOD
15-12-9
kboh swing (32 kg/ 24 kg)
burpees
rest 2 minutes
12-9-6
kboh swing (32 kg/24 kg)
burpees

8:40

“What alternative opportunities, 
interpretations and paths am I not seeing?” 

They’re always there, but you’ve got to choose to see them.

We have jumped through spring and there is definitely work to be done. The best part, kids, families, teaching, learning...big changes with the team, making a difference, makes every day shine just a little brighter. Great team practice this morning. Eager faces, excited for the new and looking ahead. Really getting into the new swim programming. YES!

Again, 3 hours on deck and ahhhh my turn ;-).

Swim

800 yds continuous

CFE guidelines for this swim was suppose to be at 85% of 500TT, but felt so good today. I hit my 500 under TT @ 8:13. Slowed it down for the last 300 total time 14:44. Overall nice swim, good flow.

WOD

5x15 Push Press 25#, 30 second rest between sets

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @65#

5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders

10:48 

yet another fun one. I know that I am not a powerhouse, but I LOVE these workouts and they feel great.

KB Figure 8, 8 minutes @12kg

Lose the FEAR

You must do the thing you think you cannot do. ~Eleanor Roosevelt

#TRUST30

Is fear holding you back from living your fullest life and being truly self expressed? Put yourself in the shoes of the you who’s already lived your dream and write out the answers to the following:

Is the insecurity you’re defending worth the dream you’ll never realize?
or the love you’ll never venture? or the joy you’ll never feel?
Will the blunder matter in 10 years? Or 10 weeks? Or 10 days? Or 10 minutes?
Can you be happy being anything less than who you really are?

Now Do. The Thing. You Fear.

How could the answers be anything other than NO! Action - Overcome the hesitation. It's not as bad as you think it is.

WOD
Turkish Get up 5x5 (12kg)

21-15-9-6-3

• Snatch R
• Push press
• Snatch L
• Figure 8
• Burpees