Perfect Partner

Respect your work,

Respect your body,
Health is first.
Always.

The important  question is ... are you making decisions that lead to a better quality of life? Over-eat/under-eat, healthy food/junky food, train/rest, stress/joy, react/respond, love/tolerate, spirited/distracted, service/selfish ... you must be engaged, body, mind & soul.

Warm-up
EKG (as written above!) - KB L1
Evolution Kettlebell Groundwork a little mix of BWL2 & KBL1

• Shinbox switch w/KB, 
• KB Pullover w/Hip ext, 
• Leg thread, 
• Deck squat 
• Mtn Climber Sprawl as it really feels good before squat work.

Already sweating and feeling wonderfully warm, so headed straight into strength sets. Love having a good workout partner, really makes things move right along. Focus.

Strength 
5x5 A
Backsquat 90#, Floor press 65#, Bent row 75#

Man, Patty has a cool Strong Lifts App, tracking and timer, but only for the iPhone, boo! I do love the android, but sometimes ... patience.

Skill
EMOTM 10 minutes
5 Power Snatch @bar

Wasn't sure I was going to be able to fit these in before coaching, but it was a beaut. Working on technique is always a good thing!

PM
Boxing sequence - Punching/kicks, 4 RNDs 

Asst - 3 RNDs 10 tire flips, 10 ATW es, 10 Figure 8 to Hold es
Jump rope finisher - 2 ON , 1 OFF and that was that. Various jumps w/my fav being the side whip!

Meditation
Today I am going with the quote up top ;). Too good not to burn into your lifestyle. Right on theme with accountability and the article linked below. 

Excellent read! I honestly believe that CrossFit is the tool and how you use it is completely up to you. Only YOU are responsible for your for health and longevity.
A Different Version of CrossFit

Food nug
IF Coffee
PWOD BCAA + coconut water
Snackish between workout and coaching - Greek yogurt (non-fat, I only use this pwod) w/Giddy-up Granola (gf) & cinnamon
Burger over shredded lettuce & banana peppers, sweet potato in jacket w/butter & bacon
Shrimp & coconut patties, asparagus, side baby greens salad
Rootbeer float! Coconut ice cream & our homemade 'root' beer (took a 'how to make fermented drinks' class earlier this year!) YUM! To celebrate my sweetie girl getting the lead role in her school play!

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!

Barbara: That B

6am
Partner 'light' w/girls
30 Power snatch @55
40 Burpee Box jumps
50 KB swings 16kg
Missing one gal, so I stepped in as partner, yes, this looks just like Saturday's WOD, so completely different intensity this am.

9am
Warm-up
R400
Range of Motion
2Rnds
10 Dips
10 KB swings
10 Jumping lunges

WOD
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes, repeat x5

35:55

Strength
Jerk
3 rnds, 10 reps

Time to be done. Tough day ;)

Back to the Work

Only Sunday and it feels like work.

CFE Swim
Morning swim on tri schedule:500 on CFE Tempo/TT speed.
750 on the tri schedule, swam Combat Side Stroke to round it out with the extra 250.
Hit the 750 and was feeling good, so went to 1000m and mixed in some basic kick drills.
Working on site breathing a bit as it is really different that stroke breathing.

@ CFRV
Buy-in: OHS Warm up, Burgener Warm up, Snatch Balance


3x3 warm up set Power Snatch, 45/55/65 - really work on the third pull
3x3 Power Snatch @65# Rx

603 PTP:

• Deadlift (WM sets) 175/155
• Press (WM sets) 55/50

Cash-out: Row 500x3,  6:03 - been awhile since I have been on the rower, played a bit with form. will still work on it, not consistent.

Get Training

Coached CFRV all morning! Love my peeps ;).

Warm up: Dynamic exercises, 50 yds each. High knees, Butt kickers, Side shuffle each way, Skip, Inchworm.

603 PTP:

• Warm up sets, always included 5-5-5, 60-70-80% of lifts
• Deadlift  160x5, 145x5
• Press 55x5, 50x5

CFRV WOD:
3RFT

• 30 Wall Ball 14#
• 30 Power Snatch 55# (scaled from Squat Snatch due to endurance training tonight)

12:47 - Good fun! Taking out the squat made it fly by I am sure.


Boxing drills:
3 x 3 Combo, Kicks and Blocks
Jump rope

Durability: 100 4ct Flutter kicks



CFE Cycle training

3 Hours post workout
Tabata - yikes, first time with tabata on a bike ;) going to feel that. Thank goodness I powered today instead of squat snatched.

Open #1

Open 1 WOD 10 minute AMPRAP 30 Double Unders 15 Power Snatch 55# 4 RNDS Rx
	Ouch on the heels for the C&J’s. Fun though.

Quick n Dirty

5RFT

3 Power Snatch 65
5 HSPU (harness)
7 Box Jumps 20"

4:02

Push Jerk
1-1-1-1
PR 111

Challenge
Dbl Snatches 330

Then off to the Gluten Sensitivity seminar. Outstanding!

Feels Good!

Bring it ALL UP!
WOD
15 AMRAP - yesssss!

5 Power Snatch 65# (Rx 75#)
7 HSPU - 1 abmat
7 Pull up

8 RNDS

Chaser:
100 4-count Flutter kicks

Feels Good! Come on!
Tony, Toni, Tone!


Great work in the box today.

Snatch it, Swing it, Get it done!

Great afternoon classes today. Really good energy, effort and excitement. Once the buzz settled I was able to take that energy and get on with my own wo. Little M cheering on my efforts and keeping count, here are the results.

5RNDS
21 Power Snatch (Rx 85, me 65#) - just keep working on it!
21 KB Swing (Rx 16kg/35#) - got it!
R200
15 Power Snatch
15 KB Swing
R200
9 Power Snatch
9 KB Swing
R200

10:55

Snatches felt pretty good at this weight. Just want to keep building on that.

Day off from Skills and Wendler 5/3/1