You Can!

Create yourself,

Push energy,

Become indestructible in your mind.

Tell yourself you can.

Run 1 mile


KB Swing
10 minutes 30 ON/30 OFF


Strength
Squat
2x5 @95
2x10 @125

Bench
2x5@45
2x10@65

Glute Bridge - first time out with these ... patience
2x5@45 (bar only)
2x10@bar

Hanging Knee raises
4x10

WOD
10, 9, 8, 7, 6 ... 1
Snatch R
SnatchL
Goblet squat

Hold & Resume

Realize what you can be.

Feel all the strength that you build,

And put it in what you believe.

Friday
I am not always the best at days off. Sometimes you have just got to hold off and listen. Not that I don't enjoy a good rest day, but I think there are just so many things that I can enjoy even in a short technique session. A little sore this morning, but it shook off pretty quick with a some simple yoga flow and a good cup of joe. Stretching & The Fuzz. Seems to be a topic of interest this week. I am determined to keep mine in check. I will often find myself working on something, especially if I am in the box. But today ... great coaching morning, so much to focus on and a little luau dress up, so completely distracted and took a full rest day. Big juicy burger and girl talk for lunch. How could it get much better than that?!

Saturday
Okay, so woke up feeling groggy today. Not so much tired but a little low on energy. Planned out my training week as I  knew there would be some days requiring adjustment to the normal schedule and proceeded to drag my butt into the gym. Must resume motion. Once there and warmed up all was good ;). Plus scored two small truck tires on my way home. Kinda happy with that.

NO EKG or otherwise this morning.

StrongLifts A
Back squat @100# - these felt very good, smooth and efficient
Bench press @ 70# - because I am rotating between Floor press & bench, I thought about holding at my last weight, but glad I didn't.
Bent row/Barbell row or ... @ 80# - which I should call the Pendlay row for accuracy.

Over all, feeling good on the lifts today. Still taking 1 minute rest between sets. Need to read further on this and determine the best time to adjust.

Asst work
3 RNDs
20 Sandbag lunges @ 40ish #
10 ES - Around the World
10 ES KB Snatch @ 12kg

Finisher
4x Row 250, 1 minute rest between

Keeping it short and sweet today. I do plan to do the Hotshots 19 WOD next week in honor of the firefighters so no use over doing things. Looking forward to those high rep power cleans ... Segway to article...

Good reads
The Not-So-Evils of High Rep Weight Lifting
Key concept: Funny how it comes back to good coaching.

Synchronicity

Synchronicity hints at the unified world 

behind the illusory veil of the material universe. 

Roger S. Jones

If we want to grow spiritually,  all we have to do is take a good look. 
Synchronicity holds the promise that if we want to change inside, 
the patterns of our external life will change as well. 

Jean Shinoda Bolen 

Synchronicity is choreographed by a great, 

pervasive intelligence that lies at the heart of nature, 

and is manifest in each of us through intuitive knowledge. 

Deepak Chopra 

Sometimes things get your attention and it is important to take notice. 

Usually for me it is the three-peat and I know it's time.

Okay Universe, I am listening ;).

Yesterday was full. I couldn't find my mojo all day except for the 10+ seconds it took me to sprint 25 yards in the parent/coach relay at the meet. That was fun! The meet went very well and though it was muggy and I felt tired I am so proud of our kids! Some had heartbreak, some had breakthrough and some had a bit of both! I call that living. The youngest members of the team continue to amaze me. They are having the most fun at these meets and it shows in their improvement every week! My big boys really brought their best and had some fun doing it. Laughter is so motivating and fun mixed with focus and a little friendly competition can bring goals to a new level. Learn coach, learn.

Once home and full of a late lunch, I took two power naps and had a chick flick session with my sweetie girl. Early to bed and my favorite Max's Fantasy cake (minus the cake, ahahha, I am all about the frosting, cheesecake and mousse on this one).

Sunday was literally a breath of fresh air. House all opened up, quiet and the perfect meditation to replenish body and soul.

A quick assessment of the next few weeks. Championships are on the horizon, taper week is coming but one more good solid block of training, I think for all of us ;). I planned out a quick rotation of mixed  programming Run/Boxing drills/Evolution Kettlebell Groundwork to set me up for StrongFirst. Oh yes, these moves will be sprinkled in for muscle memory. I have just had a hankering to get my hands on the heavy bag, get a real 1-arm push up and find my flexibility. Through the end of the summer I am going to really take advantage of the amazing energy and space where I live. Less time in the vehicle will keep me grounded, let's hope! 

Warm up

Run 1 mile

3RNDs

10 Push ups (tricep and tight, unbroken)

10 1-Leg squats (assisted below parallel)

TRX Rows to failure

10 Squat thrust

Ugh, not feeling recovered, tired and sluggish.

Burgener warm up w/45#bar

Jeff - Day 2

Workout

50 Dbl unders

25 KB Swing @16kg

40 Dbl unders

20 R/L Cleans 

30 Dbl unders

15 DR/L Snatch 

20 Dbl unders

10 R/L Front Squat 

50 Dbl unders

20 KB Swing

40 Dbl unders

15 R/L Cleans

40 Dbl unders

10 R/L Snatch

30 Dbl unders

8 R/L Front Squat

50 Dbl unders

15 KB Swing

40 Dbl unders

10 R/L Cleans (feeling a little frisky, did a clean & press on these)

30 Dbl unders

5 R/L Snatch

20 Dbl unders (still frisky, did max reps here 78)

5 R/L Front squat

I made myself a deal. Originally only planned one quick round, however, if I started the second round, I HAD TO FINISH all 3. Sometimes my eyes are bigger than my engine, but I went for it.

Post work

Parallette dips

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.

TSC Training begins ;)

October, here we come. Approximately 6 weeks of training for these strength exercises. A nicely laid out plan to compliment training and I am good to go.

TSC Training
KB Snatch - build up week 1
EMOM 10 min
5R/5L KB Snatch 12kg
Focus: Perfect form

Deadlift DE @50% 1RM
Westside barbell style
3 reps, 10 sets 45 second rest between
Focus: Speed

Deadhang pull up GTG practice
Well on these, I can do about 5 dead-hang chest to bar chin ups, (supinated grip), but have not had much luck with the true pull up (pronated grip). That kip is so much easier! Time to get out of my own way.

Thrilled that I got 1! Full extension. Now, keep that going girl! One here, one there, that's the way to grease the groove.

Ballistic Exercise & Sandbag Workout
Perform each mini circuit with no rest in between exercises. Rest 30 seconds between each Happy Ending (HE) set. I used 20# sandbag. Can't wait to get a real one! I liked the RXd but they have a minimum order, so will likely go with the Vulcan system which is actually more versatile. I was hoping to combine and Indian Club order with it, but ... still looking.

3 RNDs
A1: Sandbag Half Moon Snatch  x 20 used a medball here
A2: Sandbag Half TGU x10ES
B1: Side Handle Clean x 20  had to double clean these using two 10# sandbags
B2: Sandbag 360  x 10ES - cool!
C1: Sandbag Snatch  x 20
C2: Sandbag Sit Up x 20
D1: Sandbag Squat Press  x 20 same double
D2: Sandbag Gladiator Hold x 30sec ES
HE: Sandbag Shouldering - 4x60sec

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Suspend This ~

You are not just a meaningless fragment... briefly suspended between life and death, allowed a few short-lived pleasures followed by pain and ultimate annihilation.

Underneath your outer form, you are connected with something so vast, so immeasurable and sacred, that it cannot be spoken of ...

Multi Planar Movment
3 RNDS
15 Suspended Rotation
15 Suspended Mtn Climbers
15 Suspended Scramble to Row
15 Full Raise to T

New movements, felt good, body control big here. Nice. I am excited to add this into my training. Great warm up.

Rest 5 minutes

KB WOD
A: Clean & Press Dbl /4 set sof 5 reps
R 60
B1 Front Squat Dbl
B2 Pull ups
R60
3 RNDS
Execute each movment for 30 seconds.
C1 Snatch R
C2 1-Arm Swing R
C3 Clean R
C4 Plank hold
C5 Snatch L
C6 1-Arm Swing L
C7 Clean L

A nice little treat on a cold wet day. I was really resistant to movement today, but this just hit the spot.

Bells & Belles

... the act of flowing is essential to life! ~Abraham

Range of Motion

Prayer squat

200m Heavy Bag Partner Carry ;) - learning how to communicate, good stuff.

KB movement review

MyMadMethods 

KB 16kg all movement

2 RNDS

1. 20 KB OHSwing
2. 10 Deck squats
3. 10 DBL Cleans (yowza, I love kicking it up to the 35's)
4. 10 Air squats
5. Figure 8 to Hold (still one of my very favorite KB moves!)
6. 30 second Plank
7. TGU R
8. 30 second Side Plank R
9. TGU L
10. 30 Second Plank L
11. 20 Plyo push up on KB (10R/10L)
12. 10 Snatch R
13. 10 Snatch L
14. Run 400

Invigorating. I just LOVE working with the KB's! Fun fun morning with the girls. We only meet 2 Saturdays a month but it is really one of my favorite work sessions.

Tame the KB Beast

Toughness doesn't have to come in a pinstripe suit. ~

 

Warm-up
20 Burpees
2x
100 yd Run
100 yd Run backward
10 KB Figure 8
10 Partner Wall ball Toss


Skill
Ring Push up
Ring Dip progression - loved this! I feel it, I can feel where I am, body awareness HUGE
Ring Handstand - that was cool

WOD
35# - Going for it all the way!

2 TGU R
4 Snatch R
6 Press R
2 TGU L
4 Snatch L
6 Press L
for 5 RNDs

Rest 3 minutes - Repeat for 2 full cycles

Bruiser! LOVE the KB's . Totally failed my last TGU on the left side. Hanging with some gal pals having a blast.

A Good 'Clean' Day

Have needed some down time. Few simple workouts this week. Today is a good day!

WM: Run 2x200 in the new spot. Not bad. Dislocates.

Buy-in: MyMadMethods KB

A1: Pull ups 3 sets of 10, R10 - do all 3 sets
B1:Clean & Press (dbl) 2x8 @20# each - do as a 2 RND circuit
B2: Front Squat (dbl) 2-8@20#each
C1: Snatch L: 12kg 6x20 seconds on 10 off
C2: Jump rope 6x20 on 10 off
C3: Snatch R: 12 kg 6x20 seconds on 10 off

Likey :)

CFRV WOD (Wednesday's)
5RFT
3 Power Clean @95 (Rx105) first time back to this kind of weight in two weeks going smart
20 Burpees

11:03
Yeah. I miss this.

Swing it

Buy-in: PVC Pass thru's, Ashtanga sun salutations x3, ROM

KB DBLs Workout

3 RNDS
Clean & Press x5 @18kg
Plyo push up x10
Jerk x 60 seconds
Renegade Row x8 each side
TGU x5 each side
Snatch x10 each side
Windmill x8 each side
Squat halo x 60 seconds

Okay, that was work. Just keeping the dbls in line was effort. Nice.

Figure

CFE (Swim)
20x50 on the 90 seconds
Stayed between 40-45 on all 50's ;-)


5x5 Windmills

WODAMRAP - all 12kg/26#
12 Alternating Snatches
9 Figure 8 to Hold
6 Squat Jumps

15 RNDS talk about a smoker. The last 5 minutes were so very long.

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

Morning at the track~

While nutty fresh was in bball clinic, hubby and I took the opportunity to use the local high school track. Good times!

 

8x400
400 run
400 jog/walk, repeat 8 times

 

Run times:

1. 1:52
2. 1:45
3. 1:39
4. 1:42
5. 1:48
6. 1:47
7. 1:37 (for PR tie)
8. 1:38

Followed by:

• 20 Dbl Unders
• 30 Burpees
• 40 KB Snatch (35#), 20 ea side
• 50 V ups
• 100 Walking lunges

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.

Duet

50-40-30-20-10

KB Snatch R/L 35#
50/Sit up, 40/Knees to chest, 30/Vup, 20/Knees to chest, 10/Sit up

11:29

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)

15 Minutes of GO!

60 KB Swings 35lb
50 Box jumps 21"
40 Wall ball 14" hit the 10ft mark 1/2 the reps ;-)
30 Pull ups
20 T2B - 10's strung together
10 Snatches 35lb each arm
100' walking lunges w/25lb, nice and steady, arms didn't feel heavy until last few lunges.

14:58 - felt great!

Skills:
PR Bar dips w/no pain
PR Dbll Unders 30 consecutive
4 Deadhang Pull ups

MobilityWOD:
10 minute squat test - felt good until about the last minute
SMR Chest Shoulder Upperback and Neck

jgirl's playdate

AKA Janelle's Revenge (thanks Justin)

HIIT
40 seconds on/20 seconds off

5 Rounds

Snatch L (12kg)
Snatch R (12kg)
KB Russian Swing (20kg)
T-stabilization push up
Sit up
Plank hold

All unbroken - yeeessss!

Work - total reps each movement
thanks EJ for keeping track
KBL - 94
KBR - 96
KB Swing - 115
TSPU - 35
Sit up - 122
Plank hold - 200 sec/3.5 min
Total reps - 462

Doublicious!

Headed out today for a much anticipated WOD. Not because of the programming, just anxious to get something done after yesterday's lack of enthusiasm.

Yeah! Deadlifts, does that mean I will bomb again or is my ego restored and form as well.

3, 2, 1...GO!

Great WOD

7 RNDS
7 Deadlifts (135#)
7 Pull ups

6:26 - felt great! Let's do it again! Followed up with Tabata flutter kicks, 12 on last round - yep felt that after Annie.

Hung around long enough to get roped into a second WOD ;-)

21-15-9
L KB Snatch (35#)
HSPU - dbl ab mat status
R KB Snatch

7:51 - all in all, not a bad day. will want to keep getting deeper into those HSPU. a good idea to add that into my warm up throughout the week.

Capped it off with dbl meat and a large mixed green salad. NICE!