Not Your Average ...

So why do I and others around the world do what some people might consider

extremely foolish?  

Because we dare to challenge ourselves - and you should

dare to challenge yourself as well.

Stop being content with being average.

Never sure how I am going to feel on these early coaching days ... but today with a consistency of ETP under my belt, I am in great shape. 

Up at 4am always leaves my CNS a little off and with the 2:30am wake up call on Sunday followed by long drive/long run/long drive ... I thought for sure I was in for a slump, but took my OmegaWave measurement after the 5:30 class and confirmation that I was in 'GOOD' readiness mode. That means ok to lift but a crazy long met con would be bad. Perfect for today's programming.

Warm up

5x5 Tire flips

Indian Clubs @ 1#

3x15 Pendulum

Shield Cast 3x10

Front Swing DBL 3x20

Shield Cast Alt 3x20

Strength

1RM Backsquat PR!! @ 173#

Slow & steady progress. I enjoy lifting at CFA Roseville because the weights are fully colored and glorious!

1RM Press @ 73# 

Holding steady here, ready to go up, maybe the Indian Clubs will offer some help over time.

MetCon

3RFT

20 DB Walking Lunges

10 T2B

100M Overhead Carry @ 75#

8:46

Straight up CrossFit day. Finished it off with 3 hours of Swim clinic coaching and I am anxious to get in the water myself!

5am, Freezing & Filthy ~ Fun

“Don’t fight forces, use them.” ~ Buckminster Fuller

Talk about a damn cold morning. I got up and out early to get this workout in with the 6am class. It is so much more fun with a big group. I was certainly worked, but still not sweating. We had a blast of snow the afternoon before, so I knew that it was possible I wouldn't get down without ice or fog. All was relatively clear and it was well worth the 4am wake up! Now, no food prep for this trip, just too early, so I hit Nugget and love the Florentine Bowl ... fortunately they customize it for me, no starch no dairy, made to order :) and warm. Coupled with a delicious cup of Republic Apple Cider tea I was fully satisfied and off to the dry sauna. Perfect reward. Warm up 500 meter row 10 pushups 10 situps 20 walking lunges 20 jumping jacks
Workout of the Day
Filthy Fifty For time, 50 reps each: Box Jumps (24"/20"),  Jumping PU, KB Swings,  Walking Lunges, Knees 2 Elbows,  Push Press (45/35lb), GHD Back Extensions (no GHD good mornings here) Wall Ball (20/14lb) not enough wall ball, subbed 8kg 1 arm squat thrust Burpees,  Double Unders

PR time of 20:59

KB Challenge work
Only light weight, recovery reps, nothing overhead.
4 sets of 100 reps = 400
 

Boxgiving

Share everything. Don't take things that aren't yours.
Put things back where you round them. 

~Robert Fulghum

Good morning to blow it out a little. After a long car ride down and back to Monterey, this just fit. I just couldn't find my joy today. Missing mom, things out of order, didn't talk to one member of my family on Thanksgiving and just generally pissed off at something. It was time to blow off a little steam and not take it to the box. I  really wanted to wait until Boxgiving to work out but that would also mean a cold sweaty afternoon and I just want to feel a bit warm and comfy while sharing a meal with friends this time!

'Annie'

50/40/30/20/10

Double Unders

Sit ups

6:13 PR

Nice! Now I can go hang ;)

Hello Helen

So, we meet again. I think I have missed the last couple of times we did Helen in the box. Including yesterday... oh so close!

Buy-in: 5 RNDS of easy Cindy, ahhhh she's a beaut.

Mobility WOD: from yesterday footstrike. Good repeat, feeling the 30 minutes of running yesterday.

603 PTP:
Day 15

• Deadlift (wm 95x5-125x5-145x5) 165x3, 145x5
• Press (wm 35x5-45x5-55x5) 60x5, 55x5

Cash-out: Helen - 3 RFT 400Run, 21 KB Swing 16kg/35lbs, 12 Pull ups - Rx
PR'd @ 9:36/keep getting better!



Cycle: Tempo ride (1hour)

Filthy 50 again ;)

Stand alone today!

WOD
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

OH YEAH! I love this wod ;)
24:29 whew...PR

Deadlift it~

WM
R200
10 pull ups
10 push ups
10 squats
R400
10 walking lunges
10 OHS PVC
10 Dips
R800

WOD

Deadlifts
5-5-3-3-1-1-1
145, 155, 165, 185, 195, 200, 210PR!

Snatch it~

Wednesday
WM

Row 500
3 RNDS Cindy
5 pull ups
10 push ups
15 squats

Squat Snatch review

3-3-3-3-3

35-45-55-60-60

power snatch at 65#

60# full squat Snatch PR!

Filthy 50

Filthy 50
Definately a fav ;-)

50 Box Jumps
50 Jumping Pull ups
50 Walking lunges
50 Push press
50 Wall Ball
50 Burpees
50 Dbl U's

25:57 PR!

Burn Baby Burn

Backsquat
1-1-1
140 PR

3RFT
3 Rope climbs
21 Dips - banded on rings
50 Squats

16:54

Definately feeling the dips and climbs in the shoulders. Good feeling ;-)

Tuesday

Feeling a bit off, but need to get in my 3 for the week.

5 Rounds
5 deadlift
5 power clean
5 push press
5 backsquat

increase weight with each round. all lifts the same weight for each round.

Max weight for full round = 85#
PR 1RM push press of 90# (after 4 rnds of lifts!)

Not a bad day for a queasy stomach. I'll take it ;-)

Friday WOD - VictriX

Bring on Helen!

3RFT

R 400M
21 KB Swings (16KB/35lbs)
12 Pull ups

9:56 Rx - PR

Sweeeeeeeeet!

Wasn't sure I was ready for this today, but proved myself wrong!

WOD - 5/26/10

Deadlift

5-5-5-3-3-1-1-1

Max DL & PR 195
New goal 200+

AMRAP in 8 minutes
10 SDHP 65# Rx
15 Push Press (same weight as SDHP)

Total rounds = 3
Partial rounds = 10 SDHP + 8 reps PP

Tough one!