Dawn to Dusk

The only reason for time 

is so that everything doesn't happen at once.

 ~Albert Einstein

Early coaching day! I really enjoy the sunrise ;).

KB Skills

3 RNDs

20 OHSwing

20 1-Arm Swing

10 Figure 8 to Hold

Just wanted to stretch it out a bit. Feeling tight after yesterdays couplets.

Swim AM

1250M

5x125 mixed stroke

5x50 sprints freestyle, rest 2 minutes between

4x100 mixed stroke

Catch myself a few warming rays. Snuck in a few ounces of frozen yogurt, yum, salted carmel ... topped with coconut and chocolate covered espresso beans. Thought I would hold out for this evening, but being down the hill has me a little warmed up with no breeze. Worth it!

Run PM

800M, rest 4 minutes

400M, rest 2 minutes

200M, rest 1 minute

100M, rest 30 seconds

200M, rest 1 minute

400M, rest 2 minutes

800M get ready for yoga!

Treat ... Yoga class ;). Going to finish off the day with an overdue session of stretching it out and checking in with myself.

Just Friday

"Take time to deliberate, but when it is time for action, stop thinking and go..." 

~Andrew Jackson via Napoleon Bonaparte

Buy-in: 10 pull ups, GHD sit ups, samson stretch, pvs pass thru

KB Workout
3RFT
100m Right Arm Waiter walk
30 sit ups
100m Left Arm Waiter walk
30 Good mornings 45#

Strength: Wendler
Bench press 3, 3, 3 - 65/75/85

No WOD - day off
I am itching to do Wednesday's C&J/pull up workout though.

KB skill
1-arm swing 24kg

Nutrition
Overall program going well. I am feeling a bit low in energy end of this week, have vacillated between Primal and W30v5 a few times, but working through the transition. I have been tracking and staying under 40C per day for the last 3 days, that could be it! Strength still feels good on lifts so let's see how it goes.

Poker Face

A creative man is motivated by the desire to achieve, 

not by the desire to beat others. ~Ayn Rand

KB Skills
1-arm Swings R/L

CFRV WOD
Deck of Cards

Hearts = Burpees
Diamonds = Pull ups
Spades = Sit ups
Clubs = KB Swings 24kg/16kg
Joker = 800R

Skills
Power Snatch
HSPU

Rest Day ;)

Joy is not the absence of suffering. 

It is the presence of God. ~Robert Schuller

Yep, it's here. The rest...So why am I so excited about my new training schedule?!

It feels good, I have a plan for those lifts that I want to not just randomly progress with, I can't wait to weave it into the box, it is Saturday and I don't have something I HAVE to do for the first time in months. Rest.

Feeling yesterday's squats in the legs and eating nachos with a 'Rita instead of getting in my run...

• I want to just blow it out a bit with a quick metcon, not for time or weight. 
• Enjoy a nice Mobility WOD and some time on the back deck listening to the breeze in the trees.

21-15-9
Burpees
KB OHSwings 16kg
21-15-9
Jump squats
Cossack squats
21-15-9
Mtn Climbers
SDHP 16kg

Now that felt like a cool breeze~

Couldn't help myself...stopped at the volleyball pit and tossed the KB backward overhead for a few lengths. I forgot how much fun that is and worked on juggling skills in the sand.

• Jeff Martone
• European Weightlifting Championships

Staring at the net for a while, just taking a moment to enjoy the moment, I am still mulling over the 'play new sports'. Like Annie S. said about the games and why she was never there before...she was scared to put herself out there, yet she kicked butt! What is there really to be afraid of? Maybe just not trying something new and missing out.

Friday's B

Thought I would muster up a run, but didn't have it in me this am. Woke up stiff and achy.

WOD
R400
50 Thrusters 35#
40 Pull ups
30 KB swing (CF's new butchered version, so not really a swing)
20 Burpees
10 Pull ups
R400

Stiff and achy all the way through the runs. Burpees felt the best, all movements full flow, broke up the first pull ups. 14:09

KB Skill 
DBL Swing 16kg
DBL Clean 16kg
DBL Push press 1kg
Clean ea side 20kg & 24kg