Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Heart & Soul

The life force works through the Heart center, 

utilizing the bloodstream (love), 

while the consciousness aspect works through the brain, 

using the nervous system (will).

  

The ride continues ;).

Finding myself a little out of balance with life, I wasn't prepared for this week's training to begin. I wanted to shuffle around the 4 day training week, but another travel weekend will make this very difficult. So, surrender! It ended up being a very fun morning and I am pleased.

Warm up
Run 1 mile - broken into 4x400 because, ugh, I was not into it!
10 KB Swing 20kg between runs

3 RNDs
5 bfly pull up
10 Push up broken up again 5 diamond/5 dive bomber
15 reverse sit ups - kind like having this option. I'd do GHD if in the box
20 squats - and that is where I felt Hogsback trail from Saturdays hike!

Skill
Opted for Handstands & pistol on the KB work
10 minutes Alt RNDs
Happy that I can still 1 hand handstand, but left side was much harder. Got up on the KBs for handstand holds. Yay!

Pistols on the bell were good, again left side was weaker and holding :30 needed focus. I was hoping not to have my back as rounded but I realize I am not going for flat either. Have to play with it. So glad I did these today. Good for the soul in some way.

Because of the group class coming in, I had to hit the heavy bag early. We'll see how this impacts energy for the rest of the session.

Conditioning - Boxing sequence 
4 RNDs - went 2:30 w/:30 rest today - Needed to get some aggression out
50 body punches & 5 R/L kicks (getting a bit higher and crisp!) every RND

Strength
Deadlift 195# 5x2
I don't think that I could have hit 3 reps today. This felt heavy but okay. Need to hook up to the BioForce and check in on my HRV. I really needed the weekend rest. All in all, pleased.

Finisher
Just felt like playing a little.
5 RNDs
5 tire flips
5 R/L Figure 8 to Hold
5 Sandbag cleans@ 30# shrugs baby!
10 Sandbag step ups on tire

Real Soul

The soul is a channel for grace.

~ Carolyn Myss

Warm up
Row 500
2RNDs KB swing 10/10 @16kg

EKG w/KB
Shinbox Switch w/Ext
1 Leg DL
Deck Squat
Mtn Climber

Work
5 RNDs
:30 ON/:10 OFF

Step up R -1st RND, side step up remaining RNDs 20" box
Step up L - same
Jump rope - varied
Side plank R w/kb, hip raise
Side plank L - same

Conditioning
Boxing sequence
5 RNDs  2:30 ON/1 min OFF
@ 2:00 50 body punches, 5 kicks R/L

A little time for reflection with the masses. Message: it's not about religion or church but about a personal relationship with the divine. Your soul is your divine essence, your eternal self.  We are all a part of something that is greater than ourselves, I AM.

Easter meal will be a glorious pepper crusted tri tip, broccoli/cheese/bacon caserole, salad and cheesecake! And treasured time with family :).

Old School Grinder

Great fire can follow a small spark. ~ Dante

The only thing left was to hang out on the floor with my jump rope :), well and shower!

Warm up
Row 1k

5 RNDs - and I did them all but the last 2 under protest :)
5 Bfly pull ups, getting good at these, yay!
10 Push ups I had to drop to my knees for the last rounds, ugh
15 decline weighted (10#) sit ups these feel great!!
20 squat - yep just squat, below parallel, open hip, rinse and repeat

Skill
50 T2B
Every-time you drop, 50 DBL unders. Don't look at the workout yet, there is a lot of work today.

Ended up with sets of 10, 12, 13, 15 and 150 DBL unders. I just couldn't hang on to the bar but was determined after that first set of jump rope. I was using the pipe handles and it was luckily different that the rig, but still not easy.

Just no reason to do TSC today. Will proceed with the schedule after a rest day.

WOD - CFA L1
Old school grinder at it's finest. I do love these as painful as they are when you are doing them.

• 100 Pull ups - these seemed to take forever! I had to rotate bfly & kipping and so glad bfly is so much faster.
• 100 KB Swings - healthy training has me doing these russian style, chest high ;)
• 100 DBL Unders - yes, I was tired so sets ... 30, 25, 25 10, 10
• 100 OHSquat w/ 45# bar - Masters call, I wanted to be able to finish within the time domain and still be able to function tomorrow! It was still hard.

Done and on the floor for a bit. Yes, I enjoyed propping myself on the wall, downing a full 16oz of water and breathing. Walking to my car, soaking up the sun and knowing that this will feel amazing for a while. Rest day tomorrow with a bit of yin yoga, a few light get ups and maybe some airdyne ;) to flush.

Excellent read
Entering the Castle, Carolyn Myss

Being a bit reflective during this week of the Passion. But isn't that what this time is about: reflection, renewal and rebirth?

I love how she took the 16th century Carmelite nun's The Interior Castle, St Teresa of Avila and worked her magic. Both are fantastic reads, (not easy though, be prepared to do the work) and when something hits me twice ... better pay attention.

Keeping an eye on the Stellar update since the Blood Moon Eclipse. So much energy is amazing.  It was quite the celestial show and worth staying up to watch. Feeling much like my old self again.

Tight

The God particle. 

The single material that completes us human beings and makes us whole.

Warm up
EKG

KB Swings
5x10 @ 16kg

WOD

Death by ... EMOTM

1,3,5,7,9,11,13,7 and done
2,4,6,8,10,12,14

• odd minute Clean & Jerk @65#
• even minute T2B

Score 111

That one is going to hurt a bit. T2B flow was good, having the clean & jerks in the  middle broke it up. The lighter weight kept a good overall flow & efficiency to the WOD and no big dropsies, bounce, recover etc. Tick tock!

The God Particle

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

Truth

So, the truth is, there's not one path. 

The truth is, there's not only one right path. 

The truth is, all paths can be made to be the right path. 

The truth is, that every individual has a different path. 

And that different path that every individual is launching incrementally—

and amending constantly—

Thank goodness there is not only one path. Freewill and choice are excellent human options. We should be so brave as to use them. 


Monday, here we go. CoolFitness KB class is full of FUN :).

Warm up
Warrior Mode 1
3 RNDs - 5 reps each side

• Mtn Climber 4 ct
• Leg sweep R/L
• Heel to Plank

Skill: KB Halo

KB Work
Stations! 
1 minute of each movement 45 ON/15 OFF 
Max Effort - all rest together for 1 minute after each set
3 RNDs

• KB Swing
• Sandbag Side to Side DL
• Row
• Slam Ball
• Dips

Finding Balance

So divinely is the world organized that every one of us,

in our place and time, is in balance with everything else.

~Johann Wolfgang von Goethe

Warm-up
Evolution Kettlebell Groundwork
KB L1
Shinbox switch w/ext 15#KBs
KB Pullover w/ext
SL Kick w/DL
Quad sprawl

Skill 
EMOTM 10 minutes, Death by ... Pull up
Minute 1, 1 Pull up
Minute 2, 2 Pull ups ...

Note to self: Hand care and WOD repair lotion, do it, use it!

StrongLifts 5x5 
Taking 1:30 rest between sets this week.
BackSquat 110#/Front Press 75#/Pendlay Row 85#

Got to chatting a little in between lifts between 4 & 5th set on the BS. Had a bit over the 1:30 rest, but will get more focused on the next go around.

Asst
6 RNDs :30 ON :30 OFF

• Battling ropes (1st - together, 2nd - Alt, 3rd - Side/side x2 each)
• KB Swing 16kg
• Ground to Shoulder 50# Atlas stone

Excellent 30 minute dry sauna. Long shower and back to the coaching schedule. Ready to head back to my regularly scheduled program, but really loving this little two week treat.

Late afternoon skill
1 - leg pistol squat on 40kg KB! Love this bell :)
Too much fun.  Did about 4 or 5 sets/attempts R/L.
Got to holding 10-15 seconds.  I am on my way to straighter form and longer holds!

Never Plateau

If you put yourself in a position where you have to stretch outside your comfort zone, 

then you are forced to expand your consciousness.

~ Les Brown

So, the plan was for this to be a day off. I am in de-load week which to me means, hello ... time to play with some cool stuff. Since I am early into the 5x5 it fits just fine and I can't believe that I have hardly touched the KBs over the last few weeks. Results, big fun today, no pressure on performance.

Overall a great coaching morning. A fantastic training day and some excellent chatting time. I might consider this as close to a day off as I dare come. I am re-ignited about my upcoming training cycle and just overall feeling in a great place. Taking a breath, enjoying food & feeling success in an overall reset from the summer has left me replenished and feeling revitalized.


Warm up
10 M Toy soldiers
50M Empty sled push
10 Inch worm to push up (diamond 5 at a time)

21-15-9
Ball slam 20#
Wall ball 14#

3:46

Evolution Kettlebell Groundwork (EKG)
Added the light KBs in for these. Happy girl :) progress. Planning to incorporate the KB L1 movements & move into BW L2.

• Shinbox Switch w/ext (R/L) - KB L1
• Spinal Rock w/ext
• Single Leg Kick/DL
• Mtn Climber Sprawl (squat to R/L return to squat/stand

Skill

• 5x3 OHSquat @75# - de-load weight and well honestly, I haven't done these in a while!
• 5x3 Bfly pull up - fluid

Boxing sequence
I love the our Rsvl box has a heavy bag and battling ropes and lots of fun toys for assist work. I consider it a Big Kids Playground!

4 RNDs - this is going well to me. In the 4th round I added in the uppercut. It will now be a part of the full sequence. 1st - R/L, 2nd - L/R, 3rd - Alt w/hook, 4th - Alt w/hook & upper cut, body punches & R/L kicks @ end of each set

Jump rope 2 min ON, 1 OFF - going to move up to 3 minutes of varied jumps, really tired here.

Finisher
3 RNDs - 30 sec ON, 30 sec OFF - KB Russian swing (16kg), GHD sit ups, Battling ropes

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

A Little AnywhereX

All life is an experiment. The more experiments you make the better.

Ralph Waldo Emerson 

First swim meet of the summer was a full morning at the pool! Kids swimming, parents cheering, coaches all over the deck! Fun, exhausting, exciting. The team is double in size this year and we are really looking forward to kicking things up.

This left training to a metcon today. I was going to try to squeeze it in after yesterdays lift but it was not meant to be. So perfect finish to the week. Instead of the L2 conditioning I had a hankering for the AnywhereX Friday workout. However, equipment restrictions gave me the opportunity to sub a few things and it was a blast!

Warm up

Row 500

Indian Club set

2 RNDs done on the tire for core stability

Torch

Arm circles front/back/each side

Cleans each side

Shield

Alternating Shield

Pendulum

Dive right in! :)

Work

10 Pull up on rope from ground - just not high enough to climb the belt in Cool ... yet!

20 Pull ups

30 MedHeavy KB Swings @20kg

40 Tire flips - just watch for rattlers

50 KTE (did T2B yesterday, shake it up a bit)

It went so fast... 14:37 and I was spent. Looking forward to next week's training. Fun times ahead!

Sweat Glands in High Gear

Success is dependent upon the glands - sweat glands. 

~ Zig Ziglar

Pre-WOD
Scorpion Transitions

Um, yeah, mine are not quite this fluid. Loved doing them though, great transitions and now that I am not nearly as active in yoga, I really feel the benefit of opening up the body with these pre workout.

Skill WOD
5 RNDs
3 Rope pulls (no rope at the gym, so tripled the pull and went from ground to standing)
10 HSPU (so so happy, did these with only sandbag as my cush & hit 5x5)

Strength
Backsquat 5x5 w/3 second pause
95x5, 115x5, 125x5, 135x5
Max set@ 145 x3 WORK felt great but that's all I had

Sumo Deadlift
10x1
Max set @215, yeah!
Failed on 225 but okay with that today :) when 195 feels 'light', happy girl.

3 RNDs
6 Squat cleans @ 75#
6 Atlas stone lifts @70 (ish) - these are tough but worth it
10 GHD Raises - on my hammys

Not really my first choice to hit this whole workout in one session, but I am determined to get it done and this is the way I have to play it today. Could I have gone heavier on the lifts maybe PR without the creeping thought of a load of work ahead ... maybe sir, maybe. On deck for 3 hours coaching and a quick swim this morning. The early schedule is just going to be tough over the next week or so. Let's see how hydration maintains and recovery is via HRV and just go for it!

MetCon
21-15-9
KB high swing (to forehead not OH, too close to lifts to risk lower back strain) @ 24kg
Burpee over Box Jumps - gawd these sucked!
5:23

I think I continued sweating for a good 30 minutes after this and the heatwave was last week. A perfect 77 degree day, cool breeze and I am just pouring it out. While I am sweating on the outside, I am salivating at the post workout carb that I am going to enjoy!

THAT WAS A FANTASTIC TRAINING SESSION. Only thing that would have made it better was to play with someone ;).

Buy-in: Dislocates and Rotational Dislocates, 20 squats, 20 GHD, 20 Push ups

603 PTP

• Deadlift 151/135 x5
• Press 51/45 x5

• 4 RNDS x3 minutes each - focus on footwork & 1,2 combinations (skill)
• 4 RNDS x30 seconds each - punch out
• 1x3 minute round - combo

Rest 5 minutes ;)

WOD
5 RFT
10 KB Swing (Russian/Heavy 24kg/53#)
15 T2B
50 Double Unders
13:22 - felt that one for a while on the sweat meter.

Cash out: Suitcase DL 3x5 R/L 65# form hard to keep straight, fun lift.

Get Better at THIS

I really need to get better at rest days. Went in to stretch out a bit and ended up viewing a 'challege' on the mirror. Who could the mystery CFer be?? Couldn't but help myself to this little metcon.

400 Run
2x Bear Complex 45/65
2-3 minute rounds of various jump rope



WOD
4RFT
100 Double unders
10 Thrusters (only went 45#)
10 Push ups
10 Burpees
10 Box jumps
10 KB Swing

17:45

Skill:
1-10 Deck squats

Good Day for Play

Mixed these workouts up a bit to fit the schedule and it was a blast. No weight day, weird.

RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star

RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11

RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.

RND 4
2 minutes each drill x2 - heavy bag

• L/R 4x then 8x fast
• L/R 4x then 8x fast
• Mixed w/kicks

RND5
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups

RND6
Stretch out Mobility WOD

• Shoulder
• Hips

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

Regional WOD #4

CrossFit Games Regionals Workout #4

For time:

100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb) - due to yesterday's little ditty, I subbed Front squats

Rx weight - OH MY dad! Very fun workout but wow, a bit of work. I fatigued from the pull ups quicky, after 50 and I could't even considert C2B on these today. Swings felt fantastic, could have worked with the 44#  Front squats felt solid, good depth and elbows forward ;-).

31:52

Beautiful~

"It's so hard when I have to, and so easy when I want to."
~Annie Gottlier

Saw the wod posted last night and couldn't wait to get in to the box today! Forget the goats...let's get to the fun part. I think the quote above describes my feeling EXACTLY!

20 minutes on a skill you suck at, get your goat:

double unders / pistols / overhead squat / rings / squat clean / squat snatch / etcetera
ended up being squat snatch for the 9am group. damn i need to get to those ring dips...

then,

WOD
4 rounds
10 Chest to bar pull-up
20 KB Swing (70/53)
30 Double Unders
40 yard dash

Rx, 11:04 ahhhhhh~ good day ;-)

ps. ladies only...had my first 'had to stop mid-wod for a girlie thing...' anyone? anyone? that sucks!

Tabata Huh?

Well, nothing like totally changing the wod and still getting a great experience ;-0!

Ashtanga
60 minutes

WM
R400
3X PVC Pass thru & KB Swing 35#

Snatch Balance
Deadlift

WOD

3-3-3 Deadlift
145, 165, 185
immediately do 8 box jumps

Tabata Something Else
20 sec on 10 sec off, 8 RNDS each movement

Row
Pull ups
Push ups
Sit ups
Squats
immediately run 1 mile for time 8:33

Wow, major moments at the end of this wod. Stress offers many challenges ;-( when you least expect it!
will do bottom to bottom tabata on friday with run.

Overall, great day ;-) Much to be thankful for and look forward to.

CFVX welcome home~

Since I missed a most fabulous KB day I went for it!


30 KB Swings 70/53#- I chose Russian swings Rx weight
on the minute
one minute off
for 10 minutes
if you don't get all 30 swings in one minute 1000 row or 800 run penalty

Rock on~

Run 3Miles since I didn't get a penalty ;-) the run felt good and long overdue