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.

Slow and Steady

The question isn't who is going to let me; it's who is going to stop me. 

~Ayn Rand

Moving so fast this week. It seems like a hundred balls in the air. I am feeling in flow with them all :)~

I have to admit, I finally have experienced a true, non reactive moment this past weekend. Looking at things without judgement, without fear, without reaction, but in true observation and response.

As things continue to move, the universe is charging full steam ahead. I am continuing on with L2 training and am excited about this upcoming week. All seems to be fine and I am tracking my HRV which I think is making a significant difference. That and the fact that we are on a 3x week, 2 a days. So plenty of time for 'rest'.

Pool deck is wonderful! I do love the season. Kids are progressing so quickly this year!

Today was an early coaching day for CF, so that 4am wake up call ... I just couldn't hang and woke up too early. Trying to cut down on the coffee intake, I didn't want to jump right in. A little wee hours reading and back on schedule.  Morning classes were fun and I was jonsing for my Day1.

Warm/Pre-WOD
Scorpion Transitions

3RNDs
3 Toes 2 Rings
2 Skin the Cat
1 Back Roll to Support - no bueno ... these need work
2 Skin the Cat
3 Toes 2 Ring

Hand care! Don't delay.

Strength
Back squat (should have been box squat but no spotter, so went rougue)
3x3, 3x2, 3x1 - 123/143/163 173f - had to try

Deadlift w/band - went purple today, hard
10x2 - Max set @155

Straight into the Assist Work
3 Rounds For Completion
6 Squat cleans @85#
5 Atlas Stone to Shoulder @75#
10 Glute Ham Raises - I am so happy these have become easier, I remember when I couldn't get one!

Coach time! Eat time! Head up to the hills and finish with a quick met con on the property

MeCon
21-15-9
Thruster @ 45#(no Wall Ball)
Pull up
Push up - not sure I was going to get through these baby's! So done ~

Pushed through it all. I know that I have the capacity here. Take these things in stride. Listen to my body. Feed it well. Be smart. Do it right, then fast, then heavy - reoccurring mantra.

A Little AnywhereX

All life is an experiment. The more experiments you make the better.

Ralph Waldo Emerson 

First swim meet of the summer was a full morning at the pool! Kids swimming, parents cheering, coaches all over the deck! Fun, exhausting, exciting. The team is double in size this year and we are really looking forward to kicking things up.

This left training to a metcon today. I was going to try to squeeze it in after yesterdays lift but it was not meant to be. So perfect finish to the week. Instead of the L2 conditioning I had a hankering for the AnywhereX Friday workout. However, equipment restrictions gave me the opportunity to sub a few things and it was a blast!

Warm up

Row 500

Indian Club set

2 RNDs done on the tire for core stability

Torch

Arm circles front/back/each side

Cleans each side

Shield

Alternating Shield

Pendulum

Dive right in! :)

Work

10 Pull up on rope from ground - just not high enough to climb the belt in Cool ... yet!

20 Pull ups

30 MedHeavy KB Swings @20kg

40 Tire flips - just watch for rattlers

50 KTE (did T2B yesterday, shake it up a bit)

It went so fast... 14:37 and I was spent. Looking forward to next week's training. Fun times ahead!

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

Focus or ?

Don't dwell on what went wrong. 
Instead, focus on what to do next.
Spend your energies on moving forward toward finding the answer. 
Denis Waitley


Warm-up:
Row 500

3 RNDs
5 double cleans hold for 1 minute and walk (rack practice) @12kg/26#
10 V-up to Push up - ugh
10 deck squats - yeah!

Workout: 
9 RNDs (45 seconds for each round) Shaun Cairns Grad Workout

So, I took 1 RND = R/L, total of 180 swings

10 two hand swings @20kg/44#

This was a nice work set, not meant to kill it! My energy level and mental outlook on training this past week has not been high. Feeling like I need to step back on the volume and work on some balance. I should be starting a Full Strength Cycle this week coming up. Get to it, don't hinder. Work, enjoy, play with variety. That was the goal today.

1 clean and squat with a 2 count hold @12kg/16#

Went lighter than I can clean due to the press at the end of the hold.

Hold the bell in rack position until (key word here) 45 second timer rings then press

Well, it would be nice if I actually READ the full workout instead of scanned and went for it! I actually held the bell for 30 seconds ... I tried 45, but knew after the 2nd round I would be totally smoked for this workout ;)! So not really too far off the timing, but a good stretch for my mental capacity.

Continue on to the swings and other side of your body.

Again, not reading the instructions for the work, right up front ... I should have seen that each round was 45 seconds. However, this work felt spectacular. Lesson ... focus.

Warm-down:
Ladder

Happy, happy, happy!

1 Turkish get up then 5 snatches right side at the top of TGU
1 Turkish get up then 5 snatches left side at the top of TGU

Added ladder pull-ups in between RNDs - hands are healing well

Continue doing 1 TGU but ladder snatches down 4,3,2 and 1
(Optional pull-up practice in between rounds of TGU and snatches)

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

The Gift Is Yours

"Challenge is a dragon with a gift in its mouth... Tame the dragon and the gift is yours."

Who wouldn't be inspired ... watching the Olympics women's weightlifting this morning was quite a treat. Perfect Sunday morning, quite, cool and slow paced.

A reminder of WHAT ;). CrossFit

 World Class Fitness in 100 Words, by Coach Glassman

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!"

I think that volleyball just might be the later summer rec league that is the new sport for me this year. Let's see how it works out.


Workout of the Day
A.
Three sets, not for time, of:

• Rope Climb x 2-3 ascents
• Dragon Flags x 4-6 reps - Did my best here, no bench so did then on a long box. Grip will help the next time around.

B.
Complete as many rounds and reps as possible in 4 minutes of:

• 10 Handstand Push-Ups - scaled still
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (75 lbs, a little light, but not willing to pay the 'too heavy' recovery price on this)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

1 RND + 2 HSPU
Wow! I am a little fatigued today. Had to get my head in the game and pick it up a little for next round. It was a bit stifling in the gym today too. Feeling the week of workouts, not over sore ... just a little drag that I thought was out. Decided to hold off on volleyball this morning because I was pretty excited about this workout.

... and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

Better!1RND +  2 Pull

...and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders

1 RND + 22 DU - Almost 2! That was a bruiser!

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 ;)

Pull Girl Pull!

"There is no such thing as failure. There are only results." – Tony Robbins 

WARM UP
Complete in any order:
300 meter row
10 burpees - yeah!
10 split jumps
10 turkish getups - with this adorable belle looking back at me!
20 hollow rocks - ugh
20 superman rocks - likey :)

SKILL
Rope Climb
5 assents
Learned some new skills here on the foot hold. Nice.

WOD
100 meter sled pull relay
Each team member must complete 3 sets

Ouch! This one hurt so good ;)

Rest

Masters women work - this just about finished the day for me! A little AppleGate Farms organic hot dog w/ spinach and broccoli and some Big on the tube with my true sweetie girl.

3RNDs
10 Hang Power Clean 75#
10 Pull ups - focus on smooth kip
Very fast work. Didn't time it but definitely under 3minutes

Just A Little

 It is the Indwelling Spirit, the Real Self, that Something Within!

DE Backsquat 12x2 @ 70% 1RM 115
In between I did 5 pull ups rotating kipping & butterfly - just felt right.

5 RNDs
EMOM @65#
3 Deadlift
3 Hang Cleans
3 Front Squats

Tabata sit ups

I have enjoyed a couple of days rest and a couple of days fasting, re-hydrating, rebooting my system. So this is a perfect way to wrap up the weekend.

Hard and Fast

Millions long for immortality who don't know what to do with themselves on a rainy Sunday afternoon.

~Susan Ertz

 

Shout out to my 'nutty fresh' who is on her adventure with the Age of Sail! Hard and fast, sweetie girl!

 

WOD

Thanks USCF for the inspiration for today's work. It was almost a second day off, but agenda's changed and...cool.

5RFT 

10 DBL KB Clean&Squat (20# each only dbls available)

10 Pull up

10 Hang Power Cleans @ 65#

10 HSPU (still scaled, today it was 2 plates)

I was out of the box so a few factors changed the flow of the workout. Ran about 22 minutes and it was a brute. Mid way my forearms just blew up and really fatigued. Overall, happy the back door was open, my space was relatively clear and no one cares how much I talk to myself!

Mobility:

Primary 3

Nutrition:

Continuing on with W30v5. 

For those following along Going Primal. It would be Day 1 for the group. Plan should be made and shopping should be underway.

 

Day 1

Buy-in: R 400, 10 touch and go push ups slow, 10 GHD (strong hip snap) x3 - felt good, felt strong

Flutter kicks 30 4 count
4 for the Core 1 minute each

CFRV WOD
5FRT
15 Box jumps
15 DB Push press #25
15 Pull ups
12:37

No cash out or further skills. Time issue.

PM
Cycle 45 minutes short intervals and spin

Nutrition
With the new Whole 30 guidelines including Clarified Butter, it is a good time to reset.

Recap:
Reduce caffeine intake.
Include IF 1 full day (Th) a week with 2 morning fasting workout days M/W. Use the 8 hour re-feed window.

Purpose:
Improved performance. Let's see how it goes!

Perfect DL Sox

Simply put, joint mobility is the active pursuit of joint health through movement.

Darn! I cannot remember where I saw this. So true, so true ;).

CFRV

Strength
Resting 60 seconds between sets
Deadlift 2-2-2-2-2-2-2-2-2-2 @155# After watching demo, WAY too light ;)

WOD Demo with Patriot CrossFit - video [wmv] [mov]

WOD
21 Deadlift 135#
21 Pull-ups
Row 21 Calories
15 Deadlift
15 Pull-ups
Row 15 calories
9 Deadlift
9 Pull-ups
Row 9 calories

Team work! All members must complete a set before moving on together.
11:51

PM
CFE Row (raining too hard to run effectively today!)
Row 4x2:00 R4:00
Wow! That was good. 

MMM - Wkt #1

A: Pull ups 3sets, x10 reps
R90
2 RNDS
B1: Front Squat 8 @12kg
B2: Clean & Press 8@12kg
R90
6 RNDS Circuit style@12kg, 20 seconds on, 10 off, R15 seconds between rounds, repeat
C1: Snatch R (15 reps/15/14/14/14/13)
C2: Jump rope
C3: Snatch L (15 reps/15/14/14/13/13)



Nutrition:
1 less cup coffee today, don't miss it even a little :) more energy!
IF this morning
Additional water - feeling dehydrated

More Meeting?!

Missed the CFRV WOD, too many meetings for too long. Tired by the time I came back up the hill. Rest a bit, refuel.

WM: Jump rope 1 minute, Plank 1 minute x3

WOD:
PM today, Nice programming MyMadMethods

• A1: Front Squat (dbl) @20#, 4x5 reps - do all sets together R15
• B1: Pull up 2x10
• B2: Clean & Press (dbl) @20#, 2x10 reps - do B as a 2 RND circuit, R 60 seconds
• C1: Alt Swing @16kg,  3x10 reps each side
• C2: Ball slam 14# dynamax 3x15 reps
• C3: Burpees, yeah! 3x15 reps
• Figure 8 to Hold @16kg, 3x10 reps each side - do C as a 3 RND circuit

I love this feeling of a good hard work sweat. Beautiful,

Stats check in:
129.4
Hydration a bit low.

Pre-event Du

The training program says that I should get in a 300 swim, 20 minute ride and 10 minute run.
So in true CrossFit fashion, I scaled the WOD ;)

CFRV WOD
'Bradley'
10RFT
100M sprint
10 pull ups
100M sprint
10 burpees

hehehe 3 Rounds that I thoroughly enjoyed. This is my kinda wod. Can't wait to get back to training. After coaching 3 classes and the quick wod, I took my bike out for a quickie spin and got to packing up the event bag.

Good Day for Play

Mixed these workouts up a bit to fit the schedule and it was a blast. No weight day, weird.

RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star

RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11

RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.

RND 4
2 minutes each drill x2 - heavy bag

• L/R 4x then 8x fast
• L/R 4x then 8x fast
• Mixed w/kicks

RND5
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups

RND6
Stretch out Mobility WOD

• Shoulder
• Hips

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

Kippers and Swingers~

KB
20 minutes

• On the minute 20 KB Swing 16kg, when you are done, this is your rest, then begin
• On the next minute sit ups or plank rotation, back to swings

 

CFRV WOD
800 R
30 Muscle ups (4:1 ratio of pull ups/ring dips)
Scaled D2/L4 = 12 RNDS 10 pull up/10 ring dips
800 R

 

23:37 - let the fatigue begin, darned MU, just get it

Friday's B

Thought I would muster up a run, but didn't have it in me this am. Woke up stiff and achy.

WOD
R400
50 Thrusters 35#
40 Pull ups
30 KB swing (CF's new butchered version, so not really a swing)
20 Burpees
10 Pull ups
R400

Stiff and achy all the way through the runs. Burpees felt the best, all movements full flow, broke up the first pull ups. 14:09

KB Skill 
DBL Swing 16kg
DBL Clean 16kg
DBL Push press 1kg
Clean ea side 20kg & 24kg

Badger

• Your work out is our warm up.
• You train to look good, we train to kick your ass & still look good.
• Don't use a machine, become one.
• Blood is replaceable, Sweat is expected, Tears are optional.
• Forging Elite Fitness
• 3, 2, 1, GO

I do love CrossFit!

WOD
Badger
3 RFT
30 Squat cleans 65#
30 Pull ups
R 800

35:37 yowza.

Not sure I was going to make it through this one. Round 3 was a bruiser, but I took the remaining cleans one by one and trying to get on the pull up bar seemed impossible for the next few minutes. 95 degrees and already tired...but I felt great after recovery!