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.

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

Summer is Here!

Finish each day before you begin the next, 

and interpose a solid wall of sleep between the two. 

~Ralph Waldo Emerson

Morning fun at the pool. The day before our first dual meet of the season. Cool! Athletes are prepped as much as we can in two weeks and I think the team is looking great this year.

AM
1500 Swim
3x500

Afternoon workouts are not always my favorite at the end of the week and end of the cycle. This week has been a little kaddywampus with rest. So, keep moving forward! Rest is coming this weekend ;). A little swim meet action on Saturday and lazy lazy Sunday and sunshine.

PM
Plow Transitions

Skill
No skill wod as Rx - I will get on the P bars soon.
HSPU instead, much better today, shoulders from yesterday are good.
Single arm handstands on the wall.

Oly
Snatch
7x2 @75#
Ugh, these felt lousy and power not squat. I was wishing for cleans.

Just confirms my need for rest. I was not able to get HRV today. Unit was just not cooperating. Very curious though! We'll see what tomorrow brings. Pulse Ox good at 97/HR @54, so not too shabby.

5 minutes to complete
Backsquat @ 1RM Snatch +20 = 105#
Overhead squat @ 75% 1RM Snatch +20 = 85#

Back squats felt fine. Blew through them pretty quick. OHS, well let's just say, I wasn't feeling it. i couldn't find the motivation to even get the weight overhead, so, moving on.

Breathe and get ready for the conditioning WOD, just not a big day, so this should go well. Just get my head in the game ... I was thinking, nap.

MetCon
5RNDs
5 DL @ 145# (Rx 185# I dropped 20%)
20 Burpee over Bar
9:33

Yahoo! I was flying after this one. Totally pumped up. Too bad I couldn't metcon before lifting. But I know better ... Great energy, while the burpees always leave you in a pool of sweat, my form and speed was feeling great. Consistent, no stopping. Bar was a great weight and though I was feeling a little barking in my core, it was goooood.

Do The Work

Nothing will work unless you do.

- John Wooden

Morning
Pre WOD
Run 1 mile
Plow Transitions

Skill WOD
EMOTM 10 minutes
:20 Overhead Squat hold 45#
10  T2B

Strength
Hang Snatch + Squat Snatch 10x1 @65#

Use 5 minutes to complete:
20 Back Squat @ 95#
20 Overhead Squat @ 75#

30 Perfect Cleans @ 95#

The Lullaby

Our growing softness, our increasing lack of physical fitness, is a menace to our security. 

~John F. Kennedy

CFA (Rsvl)

Pigeon to Pigeon Transitions

5 RNDs

4 Handstand holds (goal: to pirouette)

4 Backroll to HS (scale: backroll to candlestick)

Not a lot of time to piddle around in the box today. So, jumped right in. 

No lifts today. Holding off until tomorrow am session.

The Lullaby

100 burpees with EMOTM 5 power snatch @45# 500 double unders with EMOTM 5 oh squat @45#

40 minute cap

24:47 

So, I went scaled my first time in here. Keeping that snatch form solid. It was a fast and furious effort, very fun, but very taxing as well. At 10 minutes I had finished the buprpees and thought, hmmm. The last 3 rounds of OHS just went on forever! Heavier and I would have likely  had to break and I think the goal was to just freakin' GO.

Crazy hat changing day. Started early with work (professional hat), break for WOD (cfjunki hat), back to work, end of the school year party (mom hat), zoom, zoom, zoom, family time (wife hat)! So glad to be able to 'squeeze' this WOD in. Happy for the new program cycle, looks exciting!

Lone Girl

Every view of the world that becomes extinct, 

every culture that disappears, 

diminishes a possibility of life. 

~ Octavio Paz

Warm

Thank you Primally Inspired!

5RNDs @ 8kgs

• 2 DBL Clean
• 1 DBL Press
• 3 DBL Front Squat

3x :30 hang from rings

Work
3RNDs

• 25 C2B Pull ups
• 25 KB Overhead Swings @16kg
• 25 DBL Unders
• 25 Overhead Squat @65#

Just jumping right in. Took two days rest, unintentionally, sometimes it just works out that way. Life. Schedules. Timing. So, I was ready to play.

This was suppose to be a partner workout. I can see why. I certainly had to take rest in between rotations and a partner could have made this so much more fun and motivating. C2B ended up being 10, then 10 bfly then 5 kipping. Everything else as prescribed.
20:52

At least the open gym atmosphere made the day. Chill and chat for a few, then pick up the bar and work in my Elizabeth 'weight'. Enjoyed this!

Elizabeth
21-15-9

• Power Clean @75#
• Ring dip

5:54

So, the concept of using a weight that you can finish on of the Girls in a competitive time is, in my book, a fantastic motivator. The feel it, own it, do it right so you can do it faster and heavier ... mantra! The cleans felt so fast and easy. Next time I do this I will go up in weight and see if I can beat this time.

ETP(ers)

Coffee BP

B-Tropical muffin 10:30am

WOD 11:30am

PWOD shake 1:1

Lunch beef w/sm.carb 2pm

Dinner paleo chicken 6pm

 Snack 8:30pm

Max

Get in, warm up and go!

Buy-in: 500 Row, 10 KB OHSwing, 10 PVC Pass thrus & OHS, 10 Push ups

CFRV WOD

• Max Clean
• Max Bench
• Max OHS

• Clean - 110 just stuck here, too much in my head, fudge! At least I have some footage to review now though, that should be helpful.
• Bench - 100 still at my previous PR, not unhappy since my shoulder is still a bit out.
• OHS - 95 just under my last PR of 100 which was at CFSAC too long ago & the last time I remember max OHS

Row 4500 today
19:42

First Bball with the girls tonight! Should be exciting ;).

Sunday Funday

Buy-in: 10 Dislocates + 10 Rotational Dislocates, Burgener warm up

603 PTP:

• Deadlift 135/125
• Press: 45/40

CFE WOD
21-15-9 - 11:42

• OHS 65#
• T2B
• Dips 

Head out to the track

• Run: easy 2x400 on the 2:30, 2x800 on the 4:00
• Cash-out: 10 cartwheels each side (hahahahaha), 50 yds Broad jump (fun ;) between 2-3 yds per jump), Handstand hold (3 solid seconds...it's a start!).

Wonderful Wednesday

The secret of fortune is joy in our hands. – Ralph Waldo Emerson

Barbell Complex 35/45/55/65 - run through 1x each weight

Figure 8 to Hold - 8 minutes 

WOD

OHSquat 8-8-8-8 35/45/55/65

Push Press 6-6-6-6 45/55/65/75

Squat Clean 4-4-4-4-4-4 45/55/65/75/85 failed on 2

Lighter on the overhead weight. Twinge in my shoulder again, darn it. Snatches from last week is when I felt it, though the lifts felt good. Maybe aggravated by the freestyle swims and dips. Take some time to love on it ;-) Feeling very tired these last few days. Hydration may be an issue and I know that I am not eating enough right now. Started tracking intake for the next few days to get my tweak on.

Chaser

12 minute AMRAP

• 25 Dbl Unders
• 4 TGU (2 each side) 20#

6 Full Rnds, by the skin of my teeth! Quads are tight which made the TGU's burn on the up. Very deceiving workout and 12 minutes was plenty.

131.4

Ideas are cheap, Execution is priceless~

Great little reminder of where I was last year at this time.
Good times ;-)~

2010 Team VictriX
CF VictriX has morphed into CF Roseville and the 2011 team hit NorCal regionals with a ton of gusto.

So much has changed for me over this last year.
Perspective on NOW, JOY and INTENT. 

Be someone that gets it done! You have to know where you are going first ;-)!

Mobility 
Roll it out - Primary 3

June KB Skill
Figure 8 to hold 8 minutes

Coffee and coaching plan.
3 hours on the deck, then it is my turn ;-).

CFE
SS - 20 - 50's on the minute. yummy~

WOD
3 hours after CFE - KB WOD

 "Arnie"
 With a single 12 kg kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right  arm
50 Swings
21 Turkish get-ups, Left arm


#TRUST30
I am thinking maybe a triathlon at the end of the summer...no time to train with swim team in full force, but Brain MacKenzie's UnScared philosophy just might be my ticket to having it all.

Goal:
Olympic Distance Tri

Roadblocks:
Time has been the main roadblock in the past. Training for the sprint a few years ago was fine but increasing distance put me over the edge. Also I found a lack of training focus without a coach and once I began CrossFitting I didn't want to give it up but couldn't find a balance between the two.

Plan:

1. Switch over to following the CFE program along with CF 3x a week.
2. Assess progress at 2, 4, 6 weeks.
3. Now time to go and pick a tri!

Feels good ;-)~ 2011 theme Strength, Courage & Wisdom~