All Clear to GO

Don't pray for rain if you are going to complain about the mud. 

~ Proverb

Morning Volleyball practice  1-hr
So fun!! It misty rained on us and gave those lateral movements a run for my muddy $$. The smoke overall has cleared and I am looking forward to those morning miles again.

Warm up
3 RNDs
10 ATW
10 KBOHswing
10 Wall ball

Strength
5x5 Bascksquat @85# - tried low bar for fit today ...
5x5 Press @45# - these did not feel great, seriously!
5x5 DL @95# - oh crap! meant to only do 1x5 but went with the flow after warm up!

Asst
5 RNDs
5 - strict T2B
5 - Evil wheel, roll out a foot at a time (about 3) and hold each time, then return
5 - Renegade row each side

Boxing session
4 RNDs - R/L/Alt/Alt - added the uppercut today so 1, 2, 3, 4 in sequence w/kicks

Hello sweaty girl! This, right now, is my favorite part of my workouts ;)!

Finisher:
Jump rope 2 min ON, 1 OFF x2

Meditation
The core of my being is the ultimate reality, the root and ground of the universe, the source of all that exists.

Food nugs
So, no rest on the eggs, neighbor brought over some really fresh ones!
Chipotle chicken & rice w/sautéed spinach topped w/sour cream
Cubed steak w/sauerkraut, spicy mustard & farm fresh chard w/balsamic vin, hello Zinman ;)

Great little read on Fat Flux, Dr. Peter Attica.

CFRV Get 'Em~

Do what you love. 

Know your own bone; 

gnaw at it, bury it, unearth it, 

and gnaw it still.
Henry David Thoreau

I love coaching CrossFit! Just LOVE it~  We Rx+ today's WOD.

R400
100 Goblet squats (12 kg/26#)
R400
75 Russian Twists (8kg/18#)
R400
50 Renegade Rows (20#)
R400
25 C2B

22:23

Glad to have hubby there to wod with me today. Have missed a few swim days, but feeling okay about it. Holiday weekend and all.

Howdy Partner!

Swim/AM
8x50 on the minute
2x100 :20
Stretch out, cool off. Wait patiently for tomorrow's CFE swim.

Warm up
Halo 10x each way
Around the World 10X each way

Push ups on the bell, one handed 10 each side

WOD

No foolin' around today, straight to work.

5-1 Renegade Rows (25#)
10-2 DB Push press (25#)
15-3 DBL KB Swings (25#)

5 Renegade Rows/10 DB Push press/15 DBL KB Swing
4 Renegade Rows/8 DB Push press/12 DBL Swing
3/6/9
2/4/6
1/2/3

While you are doing the work your partner is doing active recovery.
5 sets - Jump rope, Mtn Climbers, Jumping Jacks, Clapping Jacks, Burpees

A little treat on the side ;)
Fox Exits the Den
This would have been an simple 2+ rounder, fun fun fun, but with the work earlier today...I did one round and called it good.

KB Figure 8 to Hold - 8 minutes

Down/Up

WM
Jump Rope 3 minutes
ROM
Pull ups
KTE

WOD
10-9-8-7-6-5-4-3-2-1 DB Renegade Row
1-2-3-4-5-6-7-8-9-10 KB SDHP

9:46, cool little blaster.

Morning cycle: 50 minutes 20 miles rolling ;-)

Dear Abby

Snatch Balance
3-3-3

35/45/55

10 RNDS (25 MINUTE MAX)
10 Renegade Row DB 25#
5 Goblet Squat KB 25#
15 Thursters 35#
5 DB Press 25#
Handstand Hold 30 seconds

22:17

Ouch! Though a fun one, I felt this one start to wear at me half way through.