Smokin' Gun

Yep, I am getting one of these pics. Now to recruit hubby so I can change it out!


Warm-up:
Cash-in: 1 round
Warm is warm ;) - changed up the warm up a little! Added in a little 4HB.

15 hollow rock (5 roll in a ball, 5 legs semi-straight, 5 leg straight)
10 squat jump
10 slow roll-up/down
10 TRX pistol each side
10 feet together knees together squat
15 Myotatic crunch
10 Cat vomit
10 tuck jump

Skill:
Pistol
It needs work, taking the time is important, don't just wing it, simple but not easy. Based on The Master Class and Carl's presentation, this is one of the main elements to master. Just do it. It is all coming out of the core and stabilization. 


Workout: 
I so enjoy the KBs, now ... where to add them in weekly is the hard part. It seems that a little work on Sunday always hits spot and doesn't feel like I am hitting any OT. Just feels good.

1 minute of each 4 rounds = 24minute

TRX Pistol R/L - hit at least 20 total
Alternating swings - 20 total
Deck squat to a hand stand - 10
Russian twist to a v-up - 20 each side
Alternating bottom up press from the ground - 10 each side
4 count jumping jack/ 4 count over head jumping lunge - 20 total


Mobility WOD:
Yeah baby! So much for a trip to Marin Headlands today. Unfortunately, just not in the cards to hit a full day trip with so much to do. However, in one hour ... I can get some work done and still have time for the rest of the weekend craze.

10 minutes of pistol mobility work, thanks Carl!

Oh Crup!

All best intentions. Seeing Fran on the calendar today was pretty cool! Rush, rush, rush, get down the darn hill. Late, not a good warm and a bit sore from 100 pulls ups yesterday. Not a good recipe for Fran. Took a couple of thruster warm ups @35# and after only 5 I felt the band across my deltoid stressed. Crap.

Quick, adapt. Okay, mobility day. Good, because I made the darn trip down the hill! All errands aside, they could have waited until Saturday. We'll see how tomorrow goes. Maybe this is a sign...rest a couple of days.

Mobility WOD

Shoulder Range
Shoulder Mobility
Shoulder What to fix first

So...
CFEndurance - Recovery WOD


Strength & Conditioning Recovery:

3 sets of:

• GHD Sit ups, 15 reps (extend knees aggressively)
• GHD Hip Extensions, 15 reps
• KB/DB Swings, 35# Russian Power Swing 15 reps
• Bench Press, 65#, um, love my new wrist wraps ;) 15 reps
• Pull ups (butterfly form, did not bother the arm at all), 15 reps

 Remember, this is a recovery tool and is not a timed workout.

Okay, rest it. Right lateral deltoid  feels very warm and a little tension. Compression seems like a good option until I can get in somewhere.

Nutrition:
Adding a few more carbs today, been 40 or under for the last week. Feel good, good energy, able to keep active and work well, haven't done too much with weight in workouts other than KB's and those feel solid, but wondering if it is hindering a little bit in recovery.

Countdown

Not really the workout I had in mind today, but it will do. Feeling good but a little tired from the last couple of workouts and so will listen to my body, recover and pick it up Thursday. Can't wait though! Cleans & pull ;).

Buy-in: Range of Motion (oh yes!), PVC Pass thru, OHS

KB WOD
50/40/30/21/10 16kg

• DARC Swings
• Squats
• Sit ups

Cash-out: Mobility

Nothing like a good 6am blow it out workout. No weight, good flow. flush that lactic acid out. Now rest ;) and recover.

Pain Debt

A perfection of means, and confusion of aims, seems to be our main problem.

Albert Einstein

Back to it! I love having a schedule. Loose enough to be fun, tight enough to do work!


9am
CFE

Buy -in: Dynamic Effort - Box Jumps 8 sets of 3 on the 1:00, MAXIMAL effort for each jump. 
Rest 5 minutes

CrossFit S&C WOD
5RNDS

• Hold breath for 30 seconds (up to 1 minute)
• 15 Push ups (used the perfect push up for form and depth)
• 15 Air Squats (butterfly)
• 15 Sit ups
• 15 Double unders

12:25
Very challenging to go from holding breath to work after 2nd round. Broke it into 3/10 second holds. Slow push ups down for depth and range. Wow eye opener. 

12pm
CFE Run
Short Interval - Max effort Hill Sprints (love my driveway!)

• Run (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep

Mobility: Lower Leg Business

Those Runner's Legs

Tri Run: 30 minutes w/3x hill sprints in the middle, 30 second recovery after each sprint. 5K

Mobility WOD: is a must as I do these runs. I know that I am not doing a huge Triathlon but it IS much different than how I have been training over the last year+...so much different from the 400/800 quickies.



Work, Banking, Estate stuff and some post run melon, mmmm.


Tri Swim: 500 yds - 8 laps tabata in the middle. 200 warm up, 200 tabata, 100 cool down

Tri it ;)

CFE Run
Dynamic warm up
5K Tempo/TT Day

Lower back left side a little twingy today. Likely from yesterday, but felt just fine post run and stretch.


Active Recovery
500 Swim TT - 9:12

Feeling a bit of tension and fatigue in my arms from, but have been asking a lot with the new boxing drills and wod's together, all in all, yeah good to be back in the pool to stretch it out!


603 PTP: Rest Day

Mobility WOD:

• Foot Strike
• OHS/Snatch Prep

A Walk in the Park(ing lot)

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

603 PTP:
Day2
Deadlift  1)135x5 2) 125x5
Press      1) 45x5 2) 40x5

Yep, only two sets here. Just follow the program and the itching will soon subside I am sure.

Cash out:
5 RFT: 10 KB snatches, 24/16K (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees.
8:25

Mobility
shoulders, back and hips - yoga stretch.

CFRV WOD
3 RFT
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Sit-ups
100 meters dumbbell Waiter walk, Right arm, 50/35 pounds
30 Good mornings, 45/35 pounds

14:48
Used a KB ;)~ the weight overhead...last round, left arm, yowza. The COOL thing about this workout, did it all outside (sit ups a bit rough) and the patrons of the surrounding businesses thought I was a bit nuts or something, hehehe.

Live Blues at TownCenter tonight! Its a good day ;).

Sunday on the field~

CFE

Run (3S Sun): 12 x 300m, rest 1:00, hold within 2-3 seconds

Good! I was able to keep within the required 2-3 seconds for the duration.

What a way to get out of the car and onto the track. Thought it would be my rear or hips that would feel this one but it was my driving leg, hip flexor.

Fun part was...hubby shared that the combined width and length of the football field was equivalent to the yardage ;).

Mobility WOD
Long Car Drive Recovery
DO THIS CAR-MOD!

This is a MUST view for anyone getting ready to head out on the road!

Mobilizing with Intent

Thanks K-star! Excellent message today~
Mobility WOD

Hey Mobility Kings/Queens,

Today's piece is a dirty laundry list of basic upper body mobility. The problem with this list, is that it has no focus (that will be clear in the video) and no intent. Failure to provide for test/retest, context, time, quality, etc are the very reasons athletes don't mobilize. Depth is far more important than breadth. Think about Bikram Yoga for example. The same 23 poses are used in the same order, forever. We can't make this mistake. Everyone adapts initially. One of my coaches makes the point that beginners can improve their squat by simply riding a bike.

We can do better. Simplicity, context, observability , measurability, and repeatability rule.

If you can't see change, there is no change.