Something Gone Bad

Remember, as long as you are breathing it’s never too late to start a new beginning. ~ Anonymous 

AM Swim
500 yds

Warm up
3 RNDs
Run 200
10 Box jump
10 Push up  1-Arm push up here I come! going to move out to side fingertips on these.
10 Ball slam

Burgener warm up
Jeff - Day 3

WOD
3RNDs
Perform each movement for 1 minute. - FGB style ;)

• Dbl unders
• KB Swing OH 16kg
• Goblet squat 16kg
• Push press 55#
• Bfly sit up
• Rest

Finisher

5 minutes

15/15 - 1-Arm KB Press @ 8kg 

Can't even believe that I could do the finisher. Luckily I had company and we made it happen. Plus, it was kind of a good hair day! HA!

Summer Song

In summer, the song sings itself.  ~William Carlos Williams

Morning Joy
Tread water 30 minutes

3RNDs
Sprint 25 Freestyle - Get out, 25 Push ups
Sprint 25 Breast stroke - Get out, 25 Squats
Sprint 25 Butterfly - Get out, 25 act Flutter kicks over the pool edge

Yeah baby! Love these little dittys!

Afternoon Rub
Warm up
3RNDs
Row 300M
20M Bear Crawl
Ring rows - no partner for tug o war!

Skill
Atlas Stone - 40/70/90#
Just too freaking hot to focus on these. Really want that 115 but it wasn't today.

Strength
Backsquat worked up to 165#
5 sets of 3

I hear myself saying REST out loud, I know that I am in that mid-swim summer league phase of just being damn tired when it comes to heavy ... this felt ick. Should have given this one the heave-ho today. Solidifies my decision to take this month off of L2 training and focus on StrongFirst movements for the fall cert.

MetCon
21-15-9
KB OHSwing 24kg
Burpee over Box 20in
6:26

Gawd! On top of the heat inside the box, these were not as much of a delight as I had hoped ;). I super loved the swings, of course.

Must check the eating, I think that I am under feeding a bit believe it or not. So much activity these last couple of weeks and on a tough roll for the next few weeks. Check it all! HRV, pay attention, don't just measure!

Lone Girl

Every view of the world that becomes extinct, 

every culture that disappears, 

diminishes a possibility of life. 

~ Octavio Paz

Warm

Thank you Primally Inspired!

5RNDs @ 8kgs

• 2 DBL Clean
• 1 DBL Press
• 3 DBL Front Squat

3x :30 hang from rings

Work
3RNDs

• 25 C2B Pull ups
• 25 KB Overhead Swings @16kg
• 25 DBL Unders
• 25 Overhead Squat @65#

Just jumping right in. Took two days rest, unintentionally, sometimes it just works out that way. Life. Schedules. Timing. So, I was ready to play.

This was suppose to be a partner workout. I can see why. I certainly had to take rest in between rotations and a partner could have made this so much more fun and motivating. C2B ended up being 10, then 10 bfly then 5 kipping. Everything else as prescribed.
20:52

At least the open gym atmosphere made the day. Chill and chat for a few, then pick up the bar and work in my Elizabeth 'weight'. Enjoyed this!

Elizabeth
21-15-9

• Power Clean @75#
• Ring dip

5:54

So, the concept of using a weight that you can finish on of the Girls in a competitive time is, in my book, a fantastic motivator. The feel it, own it, do it right so you can do it faster and heavier ... mantra! The cleans felt so fast and easy. Next time I do this I will go up in weight and see if I can beat this time.

ETP(ers)

Coffee BP

B-Tropical muffin 10:30am

WOD 11:30am

PWOD shake 1:1

Lunch beef w/sm.carb 2pm

Dinner paleo chicken 6pm

 Snack 8:30pm

Simple Elegance

I don't want to be interesting. I want to be good.
Ludwig Mies van der Rohe

Warm up
ROM

3RNDs
10 Wall ball
10 Pull up
10 Jumping jack

Skill
Review all WOD movements

KB Workout
(24 kg/16 kg)

200 meter run/20 kb snatch
200 meter run/20 kb goblet squat
200 meter run/20 kb swing
200 meter run/20 kb oh squat

Tabata abs = joy ;)

Always feel these beauts the next day.

A Little Track 'll Do Ya!

Strength does not come from physical capacity. 

It comes from an indomitable will. 

~ Mahatma Ghandi 

Drag, drag, drag ... I've come to this decision and I feel like all I can do is drag my keester over these last few days. Achy, fatigued and lethargic, who IS this person??

Luckily my sweetie girl was willing to head down to the local schoolyard where I could get the work done. I have to say, the older schools still have the good stuff ... pull up bars, parallel bars, monkey bars. Suppose to be a sand run, will be a decomposed granite track run for me ;). Not as fun, less work on the legs but still a bit grueling in the dry, 97 degree heat of the day. Thankfully the scenery up here is darn good!

Warm up
Handstand holds
Parallel bar swings
Pull ups

Skill
Water drinking, sit in the shade, OMG get to it!!

WOD
4 RNDs for time

• 1X around the track
• 25 KB Swings
• 15 Burpees

Track runs ranged from 2:00 - 2:03, happy with that ;), legs felt like lead weights so I was surprised.
Swings were sweet ~
Burpees - YAY! as always

12:52
 Bummer is that I was not very hungry post workout, which meant a small cultured coconut milk smoothie with fresh blueberries and strawberries, a little whipping cream. But didn't feel good about digestion over the day, guess it was a better note to end on than stuffed and pukey.

Independence

You cannot build character and courage by taking away man's initiative and independence.~ Abraham Lincoln

Nothing like a great visit! Thanks Joel and CF Independence!


Strength
Front Squat
5-3-1
80/90/100% 1RM

WOD
100 Walking lunges
80 Push ups
60 KB Swings 35#
40 MedBall Cleans 14#
20 C2B Pull ups

16:43 - I sooooo needed that metcon flusher! Travel, exhaustion and all. It was fantastic.Whew ~

Swingers & Gut Check

Quick trek down the hill offered a great opportunity to blast a quick WOD.

Strength
Wendler/Deadlift
WM 5/95, 3/115, 3/135
WK 3/150, 3/165, 9/180

Asst Metcon
6 RNDS
10 GHD sit up, both hands over & touch
10 KB OHSwing 16kg

Love that the 35# feels so easy to move now ... GHD, not a breeze, but all work unbroken and quick, efficient, felt good. That about covered it. Nice de-load week.

Now resume the position! I can't wait for tomorrow ;)!

Barbara: That B

6am
Partner 'light' w/girls
30 Power snatch @55
40 Burpee Box jumps
50 KB swings 16kg
Missing one gal, so I stepped in as partner, yes, this looks just like Saturday's WOD, so completely different intensity this am.

9am
Warm-up
R400
Range of Motion
2Rnds
10 Dips
10 KB swings
10 Jumping lunges

WOD
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes, repeat x5

35:55

Strength
Jerk
3 rnds, 10 reps

Time to be done. Tough day ;)

Partner Saturday

In teams of 2, for time:
60 Hng Pwr Cln, 135/95 pounds
80 burpee box jump
100 kb swing
200 double unders
70 steps plate overhead walking lunge, 45/25 pounds (if plate touches ground, penalty assessed)

Big fun partnering with Kerri! Great way to start the weekend. Now off to SPEAR to get some defense training.

Buds for Fun

A buddy will keep you honest and add a dimension of fun to your workout. ~Bill Toomey

TGU
7 @12kg
10@8kg

Feeling a bit fatigued from yesterdays work. I think that this is the right combo for today's TGU. Amnesty day on the horizon but not quite yet!


WOD
6 RNDS (3RNDS each person)
In teams of two. While one partner works the other holds KB (8kg x2) overhead. If they drop the DB there is a 3 burpee penalty and the team resumes the workout in the place where they left off.

10 lateral jumps - we used sandbags
15 KB OHswings 16kg
20 Sit ups (should be KTE, but no bar option)


One penalty in the last round. Fun work. My partner is new to the intensity and she did such a great job! Just goes to show you that you can scale and athletes of different skill level can still work together ;)!

Interrupted

Buy-in: PVC pass thrus, 10 pull ups, 10 sit ups, 10 squats

Strength: Wendler
Backsquat
3/3/3, 125/135/145
These felt really good.
Banged up my knee on Friday and was still feeling the swelling, but the lift was nice.

CFRV WOD (Thursday)
AMRAP 20
5 KB Swings 35#
10 HRPU
20 Walking lunges (10 es)

Time constraint, only got in about 15 minutes-ish, stopped to help the move some equipment, gym was closing, just not a good flow. Well, all day was relatively unprepared but I was happy for the movement. Right arm sore from so much overhead this week. Time to get in for a session.

Freedom Gone Bad tomorrow, and I really need a full day off ;). I was thinking of a good dry sauna session.

Snatch, Swing, Sit ;)

And now here you are - focused in the environment of perfect contrast and balance, just as you have intended - exploring deciding, preferring, creating and becoming. ~Abraham

Needed a full day off yesterday! It was hard to pass up the WOD but today I am so glad I did. Wednesday I snuck in at the end of the day my lift & CFE:

Bench Press: Wendler end of week 1 - 5/5/5+ 65/75/85
Weighted 10x100m sprints (i didn't have my weight vest so used 2x10# kbs) that was actually super fun!

Now for today ;) - Happy day!

WM: PVC pass thru, Jump rope Max Dbl unders 37 today, 50 Burpees/50 Days (day 1)

CFRV WOD
Muscle snatch 1-1-1-1-1 55#
Power snatch 3-3-3-3-3 60#
Squat snatch (aka Snatch) 5-5-5-5-5 65#

Really watched form on these, feel good. Wasn't sure about weight since I was out of the box today, so I took the same Wendler formula and broke it down from there. Started to fail in the 4th rnd of snatch set. Reset to finish.

50-40-30-20-10
KB OHSwing 16kg
Sit up (butterfly)

10:54
Swing & sit damn fast. My arms were screaming but they kept going up! Thank you shwing, shwing ;).

Nutrition
Going Primal
Decision made.
Measurements taken.
Fridge & Pantry cleaned out.
Menu plan...

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 Work-in-Progress

“A work-in-progress generates its own energy field.
You, the artist or entrepreneur, are pouring love into the work;
you are suffusing it with passion and intention and hope.”
― Steven Pressfield, Do the Work

 

 That's me! WIP ;), with a little 'tude.

Strength - Off

 

CFE WOD

10, 9, 8....1

Power Cleans 95#

Pull ups C2B

KB OHSwing 16kg

13:25

Tough one. Work done.

 

Nutrition:

NO coffee this morning. But did have a cup post wod.

Feel that I should increase protein, so will add in another smoothie.

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes

Just Do It

Today is the day you make the rest of your life happen.

Write down one thing you’ve always wanted to do and how you will achieve that goal.
Get that darned Muscle up under my belt. Follow the progression and program identified and do it.

Skills
Snatch
5-5-3-3-1-1-1
35/55/65/70/75/80

80 felt solid, will go up next time ;-)

WOD
20 minute AMRAP

• 5 C2B
• 10 Wall Ball 14# 9 ft mark
• 15 KB OHswing 35#

10 Rounds +20
That was gooood. Last 5 min was hard. but good.

Kettlebell Cycle - 2 RNDS (NFT)/12kg


1-5 Chain
Swing to Snatch to Press to Squat (all movments = 1 cycle, x2 cycle...5)

5-1 Complex
Snatch x5, PPress x5, OHSwing x5, Clean & Squat x5, then all x4, 3, 2, 1

Feeling very tired today and upper body sore.
Ran 800 during warm up to loosen up. Felt good ;-) to run.
 
Nice workout. All body parts accounted for movement.

The Power of 10

Warm-up: FMS exercises

WOD: AMRAP 20min

10 KB OHSwing
10 Burpee
10 Jumping lunge
10 Push press 35#
10 Clock plank taps

9 RNDS +15

Skill: KB Snatch drills (12kg practice)

Wittman

“Wittman”
Seven rounds for time of:

• 15 KB OH swing, 50/35 pound 
• 15 Power Clean, 95/65 pound 
• 15 Box Jump, 24″/20″

16:13

Darn! Had to use a 26# KB on this one, no 35 available today and I am not a DB swinger. All swings unbroken. Might be vain but too many wrist bruises is bad for business ;-)

Rx on PC & BJ. But it was fun as hell! I could get in another quickie metcon or go for a lift as this one left met totally energized! But I think I will be off to the equipment store for a bigger bell ;-) to add to my personal collection.



Note: This is a cool site... http://www.exrx.net/index.html