Harmonious

The universe is not required to be in perfect harmony with human ambition. 

~ Carl Sagan

Finding my energy very low today.

With my sweetie girl at her first day of school I should certainly have had a thousand things to get done. Sadly no, I took a nap after working in-office. It did offer the perfect opportunity to get in a delicious homemade lunch though :).

Prepped for my coaching evening and off to the organic farm for fresh eggs and greens. Life is good, sometimes it is ok to take it a little slow. Remember to enjoy the scenery and with no particular goals ahead, other than training for a better quality of life, health and happiness, it's okay to have a down day.

2 mile AirDyne - seriously not feeling the last mile

• EKG - shinbox switch w/ext, spinal rock w/ext, sl/dl w/kick, mtn climber sprawl (sore today these were tough)
• Prasara scorpion flow - or something related to that ;)

Skill:
5x3 Ring dips

Accumulate 2 minutes in Handstand - on wall and freestanding
Accumulate 2 minutes in Hanging L-sit

Oly
Snatch 5@bar
Clean & Jerk - tired skipped, disappointed bc I like these

Strength
SMOLOV D3 - oh my lower body is so feeling this. Looking forward to a day off.
3x8 @105/5@110/2x2@120/1 @130

No MetCon - will resume on Friday for D4

Food nugs
Way over carb/sugar day, but all okay. Super worth it ;)
Oatmeal waffles w/ pasture eggs, butter
Chicken thighs baked perfectly w/asparagus
Frozen yogurt - Barista coffee & vanilla w/chocolate/yogurt chips, fudge
Post coaching smoothie - sfh w/strawberry & coconut

Illumination

In the illuminated mind the whole world sparkles with light. 

~Ralph Waldo Emerson

Smokey, smokey, smokey mornings and it seems there is no containment at this point.  Concern here is for nature first, and personally, air quality.

Warm up

EKG 4 movements x :90, R :30

Prasara - Rocking Eagle Flow - first time on this one. Like it. 

Skill WOD

5 RNDs  complex - no rings 

1 TRX 3 Row/3 Dip

1 Arm PU progression

1 Forward roll

Strength

Burgner warm up - PVC

SMOLOV - Intro cycle, Wk1, D2

3sets of 8 reps @105#, 5 reps @110, 2x2 @120, 1 @130#

Building muscle. Seems that even with ETP there is still confusion over building vs losing fat. Here are a few key elements to building, fat loss will come alongside as you make diet adjustments however you cannot see muscle you do not have. I think the big mystery is to dig deep into #2. 

1. First, you have to train to stimulate muscle growth.
2. Then you need to eat ample nutrients and raw materials to support that growth.
3. And last but not least, you HAVE to allow recuperation to take place. And that happens with rest, time away from training… and the most important part of recuperation… SLEEP!

Wonder Woman Pose ... 

Showing your strength ...Strike A Pose?  Great article. Bring out your Wonder Woman! Those days when strength seems a bit elusive. I am giving this one a GO!

Meditation

As awareness expands, what once seemed to be obstacles are now clearly opportunities.

Food nugs

Broccoli & tomato omelete, w/basil, butter

85/15 Beef sliders stuffed w/parm, green onion & cilantro, turnip fries w/asparagus
Coconut ice cream, whipped cream, chocolate covered almonds - hmmm splurge on!

Looking forward to my trek to SouthFork Farm for some good organic eats tomorrow!

Tumbleweed

"Our bodies are our gardens to which our wills are gardeners." 

~William Shakespeare

Warm up

EKG - wk2 foundation setting - :90, R:30

• Shinbox switch w/ext, Spinal rock w/ext, Single leg w/kick DL, Mtn Climber sprawl

Prasara - Tumbleweed (watch the neck on these - all over the mat, keep working on flow)

Skill: EMOTM (10) HSPU 2-5 reps - these need to be more consistent. Tank out around 3 reps.

OLY focus on form

Burgner warm up then, Snatch 5 reps @ 55# always back to form.

EMOTM (10) Clean & Jerk @ 80% - 100#

Strength

Backsquat (SMOLOV - intro microcycle wk1)

3sets of 8 reps @105#, 5 reps @110, 2x2 @120, 1 @130#

So far so good, nice to intro ;) and from what I can tell these next 12 weeks are going to be a brute.

AMRAP 7 minutes

7 Box Jumps (20"), 7 Burpees (yay!), 7 KB Swings (20kg)

Meditation

I AM. Breath is the movement of spirit in its subtlest physical expression. 

Food nugs

IF - bulletproof coffee

Boarshead buffalo chicken over fresh herbed salad, cauliflower rice & butter

Pulled pork wraps w/steamed veggies (garlic, onion, zuch & mini peppers)

SFH chocolate pure whey shake w/strawberry & nutmeg (oh yeah! autumn is on its way)

Enjoyed a bit of Dark chocolate/almond/sea salt combo, covered in whipped cream! Yum ~

Tried the Arctic Zero 'ice cream' as recommended by a client. Well, not ice cream in my book, but can soothe one's conscience if you can't go there. Kind of a protein powder frozen substitute.