Values, Get Some :)!

Life is not so short but that there is always time for courtesy. ~Ralph Waldo Emerson 

Great work, crazy environment. REALLY?! People walking in and putting equipment in my way while I am working out. REALLY?! Get some common courtesy ladies. So, I kicked up up a notch on intensity, I guess anger IS motivating, and moved it out of MY way. Big smiles :) for kettlebells, barbells and sandbags! Unconventional but never boring. Spin over that sucker.

Kettlebell, Sandbag, & Bodyweight Workout

Still only at 3 RNDs
These workouts are really a long slow burn!

Perform each set with no rest in between exercises.

A1: Alt Kettlebell Floor Press  x 20 @12kg pair
A2: Oly bar Bent Over Row - x10
A3: Push ups on the KBs x10

B1: Double Kettlebell Deadlift x 10  24kg pair
B2: Oly bar Back Squat x 10 
B3: Hip Thruster Reach  x 20

C1: Kettlebell Windmill - 3-5 x 10ES @12kg
C2: Sandbag Half TGU - 3-5 x 10 ES used  20#  bag
C3: Myotatic crunch x 20

HE: Subbed 24kg Power swing for large sandbag - 4x15 sec ES

39:17
The last round really flowed well, though I was tired and dripping! These are not your quickie metcons peeps.

Row
500 R 1 min, Row 500

Done and ready for some B&B Burgers with the family! Tonight I put it over cilantro and topped with sauerkraut. Next time I think I'll add a glass of red.

Perfect DL Sox

Simply put, joint mobility is the active pursuit of joint health through movement.

Darn! I cannot remember where I saw this. So true, so true ;).

CFRV

Strength
Resting 60 seconds between sets
Deadlift 2-2-2-2-2-2-2-2-2-2 @155# After watching demo, WAY too light ;)

WOD Demo with Patriot CrossFit - video [wmv] [mov]

WOD
21 Deadlift 135#
21 Pull-ups
Row 21 Calories
15 Deadlift
15 Pull-ups
Row 15 calories
9 Deadlift
9 Pull-ups
Row 9 calories

Team work! All members must complete a set before moving on together.
11:51

PM
CFE Row (raining too hard to run effectively today!)
Row 4x2:00 R4:00
Wow! That was good. 

MMM - Wkt #1

A: Pull ups 3sets, x10 reps
R90
2 RNDS
B1: Front Squat 8 @12kg
B2: Clean & Press 8@12kg
R90
6 RNDS Circuit style@12kg, 20 seconds on, 10 off, R15 seconds between rounds, repeat
C1: Snatch R (15 reps/15/14/14/14/13)
C2: Jump rope
C3: Snatch L (15 reps/15/14/14/13/13)



Nutrition:
1 less cup coffee today, don't miss it even a little :) more energy!
IF this morning
Additional water - feeling dehydrated

Training:
The act, process, or art of imparting knowledge and skill.

Buy-in: Row 500, Jump 3x1minutes, ROM

MMM

Week 2, Strong 2

I upped the bell weight this round and I think this is a good place for me right now.

A: Front Squat DBL- 16kg
4sets 5 reps per set, R 30 seconds between sets

Circuit 2 RNDS

B1: Pull ups 10 C2B

B2: Clean & Press 16kg ( I just couldn't get the dbl up at this weight, yet) 8 reps each side

R 90 seconds

Circuit 3 RNDS, 30 seconds each movement- 16kg

C1: Alt Swin, feel hip snap

C2: Ball Slam 16# Dynax Med Ball

C4: Burpee

C5: Figure 8 to Hold

Cash-out: 3x1 minute Jump rope, Row 500

Prepare 8 week plan for CIM using CFE, CF and MMM, integrating the DE and ME will be like Christmas every week! I look forward to keeping the Powerlifts engaged in this program.

All Methods

The outcome is what counts. 

To say that one type of training is functional and the other is not is to miss the definition of the word in the first place.  

All methods are just tools in a toolbox. 

True mastery is understanding which tools to use at the right time.~MMM

 





Ah yes. True mastery...after 3 great CrossFit days and a nice day of rest, shaking things up a bit.

AM
Zecher Squat - this was a new one. After reviewing form and warm up - 3, 3, 3 - 65/85/95
Similar to a front squat but not being in the racked position was awkward.  I am guessing the resting position for the bar is somewhat key and certainly felt the weight there. Need to check on that.

MMM KB
Wkt 1 - all work done with Dbl 12kg (where noted) or single 12kg

A: Clean & Press Dbl 4 x 5reps R 30 sec between sets
R 90 seconds
Circuit of 2 RNDS
B1: Front Squat Dbl 2 x 8 - felt Christine's deads & jumps on this one
B2: Pull up - not so much kip really working on dead-hang for these
R 90
Circuit of 3 RNDS 30 seconds each movement
C1: Snatch L 3 x 30 seconds
C2: Swing 1-arm 3 x 30

C3: Clean L 3 x 30
C4: Plank
C5: Snatch R 3 x 30
C6: Swing 1-arm 3 x 30
C7: Clean R 3 x 30

That was intense! Fatigue set in in the second round of the C circuit. I really had to find my breath and use it to keep the integrity of the snatches and punch out in the swing.

Cool.

Bench Boosters
Keeping in play with the Powerlifting Program it has been 72 hours and I ran through the following:
Bench press w/3 grips @60% Floor Press weight roughly, it was suppose to be 40%, oh well!
9 sets of 3 @65# - focus on fast, explosive movement

To keep things in the functional range for my 'method' of training and philosophy, here is how I subbed the program structure with the KB's above:

Dumbell Bench - Clean & Press perfect weight for reps, hard
Tricep Barbell Press - Snatch R/L, intensity satisfies load progression
Tricep pushdown - Swing 1-arm combo, punch out and push down from top

Lat work - Pull ups
Hammer curls - Cleans

Very satisfied with the crossover ;).

Cash-out: 3 x 3 minutes of Jump rope

PM
CIM Training - CFE thank you thank you
Run 2x 1M R 4:00 between