Just Another Sunday

Choose rather to be strong of soul than strong of body.

- Pythagoras

Warm up
3RNDs 10 reps each
Ball slam - argggh I love getting down with these
KB Swing 16kg
Wall ball - ah heck, why not ;)
KB ATW (Around The World)

KB Skill
DBL Clean/Press @ 8kg each

Strength
5 sets of 8 reps, R :30 between sets

• Deadlift 155# - huge rush on the last two sets ... ? maybe go up in weight next time or hold the plan ... assess.
• Clean 95# - found I really had to slow down on these for form. I missed using the Bella bar today.
• KTE
• Pendulum w/knee tuck  - I forgot how hard these are! Good bruise working for hitting the box jump in the first round, sweet! I mean what is deadlift day without some bruises w/assist joy.

Punch/kick
4 sets @ 2 minutes ON, 1 minute OFF
Have to say, been doing the 1, 1-2 and added in 3, the hook, today ;). Like that one. Also adding in the 4th round is a burner but feels great. Someone must have turned up the heat though.

Jump rope
Okay today the second round of these kicked my booty. Round one all good, doing DBL Unders and criss cross was pretty fun, still using heavy rope - looking forward to my next 'flight simulator'. Next ... don't look at the clock, don't look at the clock ... damn, move the clock but like a wreck, I couldn't look away until that moment and I almost blew off the last 15 seconds, but would have to account to myself for that. By the time I  had the internal chat it was over ;).

Finisher
3RNDs

• Lawn mowers - thank you TACFIT
• Dips
• Good mornings/Boxer twist rotate every 10/10
• Coach B's snatch warm up w/bar

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!

Swing, Flip, Lift ... Repeat ~

Let him that would move the world first move himself. ~ Socrates

Warm up (Anywhere X adapted)
10RNDS
10 tire flips
10 KTE
10 Pike to push up on KB (feet on tire)

21:31 - a little longer than the normal warm up, much more like a workout!

Great work, round 7 was where I broke ... but the last couple of rounds I was able to rally and get it done.

Skill (L2, but hanging tough, working on KB strength & less structured for the next couple of weeks)
Hand-stand hold in parking lot.  3 minutes of attempts - getting much better
Talk dirty to me!!

Heavy KB Swings sets - DBL @ 24kg
Feel the weight, tighten up the form.

WOD (CFA)
Oh yeah, I was looking forward to this.

EMOTM
5 DL 135#
AMRAP Burpees - work is done when 100 burpees are done.

40DL/100 Burpees ;) I did not keep track of time, too busy breathing!
Holy moly, I LOVE THIS STUFF ~

Bonus:
While coaching the evening classes I had the joyful opportunity to join in a 200# 3 man sled push/pull for 1 mile!  Rope climbs. Assist work at it's finest.

Monday, Monday, lalalala

Buy-in:
R400, 15 KB Swings 35#,
R400, 15 24" Box Jumps,
R400, 15 35# Thrusters,
R400, 15 Pull ups

Practice POSE form.

CFRV
Strength
Weighted pull-ups
3-3-3-3-3 reps
Dead hang-10-15-18-26# fail


WOD
20, 15, 10, 5 reps of:
Dumbbell Thrusters 45 lbs/30#
Knees to Elbows

Rx 7:30
Ahhh, LOVE CrossFit, the real deal~

Skills:
1 arm handstand on the wall - I got the right side ;). Strong steady and 30 seconds easy.

Moving on~

Great unexpected workout today at the local gym CoolFitness ;)

I had planned to get it done outside of the canyon, but popped in for a run on the loop and happened to get in the last WOD there. All closed down getting ready to move across the street, a new beginning.

Buy-in: Dislocates & rotational dislocates

603 PTP:
Day 

• Deadlift (wm up set 3x3) work - 170x3, 150x5
• Press (wm up set 3x3) work - 55x3, 50x5

So um, feeling yesterday's Bear Complex, yep, I can say sore today. Work was still good though the presses felt heavy, hope I can wash my hair.

Cash-out: 7 RFT 21 squats, 14 KTE, 3 MU (subbed 4 pull, 4 tri push ups) - 9:36 very fun!

4 RNDS B2B Tabatta -simulate bike, which is still non operational for training ;( then 20 minute run. Oh yes, welcome back GRIP.

Quick & Quick

21-15-9

DL (95#)
KTE
Box Jump

7:06

Too quick today, but better than nadda.

NSC

Thanks CFNSC for a great visit!


WM
10 minutes on the minute
3 KB swing R/L
3 KB Snatch R/L
6 Goblet Squat

WOD

5RFT
9 Push Press 83Rx - 75
9 KTE
19 Dbl Unders

10:58

I Needed THAT!

3RFT

10 KTE
10 Push Press 65#
15 Box Jumps 20"
15 KB Swing 35#
20 Butterfly Sit ups

8:48

I love KTE's ;-), KB Swings and sit ups. Great WOD combo and I needed it today. This would have been a great workout with the group. Would have far more synergy with more bodies in the room.
Thanks CF Avalanche!

1K Row
5x5 PPress


21-15-9
Snatch 55#
Ring Dip (bar dip)

6:06

50 KTE

CrossFit Stomping Ground

Monday @ USCF

GPM (um, what does that mean?!)

Early crew ended up being a great mini reunion @ USCF for me! Thanks guys ;-)
Great WOD, thanks Alan ~

PPress 7/5/3/1

4 RFT
10 Clean/Press/Back squat Rx 95/65
20 KTE
30 Push ups
R400 to Lookout ;-) - yep, been awhile since I have run the hill - wahoo!

36:15

The Seven - Thank you for your service

The Seven
Seven rounds for time of:

7 Handstand push-ups
135/85 pound Thruster, 7 reps
7 Knees to elbows (KTE)
245/135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time 32:32

All Rx except Thrusters - trying to work on coordination and used 25# DB's. This is definately one of my weaknesses and I think a little mental work might be in order~ They were still a challenge.

Thought I might hit this one unbroken, but, um, no. DL felt good. KB @ 53# was heavy at the end, but those made it unbroken ;-). ~jgirl