Faith & Flow

Faith consists in believing when it is beyond the power of reason to believe.

 ~ Voltaire

Warm up
3 RNDs
Row 200
50 Single Unders
5 Ring dips

Skill
Bar MU - assisted, these were not pretty, but they got done & can't wait to get so much better :)

WOD CFA L1
750M Row
30 Box Jumps (20")
10 C2B pull ups (should have been MU but, one thing at a time!)
500M Row
20 Box Jumps
8 C2B
250M Row
10 Box Jumps
6 C2B

14:31
Talk about fatigue in the first transition, hello BOX!

Finisher CFAX - just feeling it in today's flow, so fun to coach, not it's my turn to play!
Tabata
8 RNDs each
:20 ON/ :10 REST
Tactical Lunges w/8kg KB
Side Plank w/KB hold
Ring hold - yep this was by far the hardest of the movements today
Bear crawl - definitely feeling the love in the hammies in the last 3 RNDs

Pure joy! Something that is inspiring me while reading the Firebreather book. Seriously. I don't know if I had forgotten how much I loved those early days of CrossFit or the fire in my belly was just turned down a bit. Either way. This is fantastic ;)

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

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

Hello JT

Woke up feeling like I had been hit by a truck. From a dinky metcon and some cell wall deficient dudes still lurking.

Got through the morning just fine, but feeling fatigued through the afternoon. These are the days when you just have to show up and keep moving. Thank goodness we are GROKing.

JT
21-15-9
Handstand pushups (ab mat under head)
Ring dips (bar dips)
Push ups

14:30 - better than I thought