The Road of Discipline

"Let us guide our students over the road of discipline from materials, 

through function, to creative work. 

Let us lead them into the healthy world of primitive building methods, 

where there was meaning in every stroke of an axe, 

expression in every bite of chisel." 

~ Ludwig Mies 

Good to be home. Anxious to get some sweat rolling :) and a little bit of focus. Eating schedule off, sleeping schedule off, emotions running high, too much driving ... all worth it!

Warm up
Run 1 mile

5 RNDs
5 Bfly pull up, 10 Push up, 15 Reverse Sit-up on decline bench, 20 Squats

Oh this was tough by round 4. But glad it is programmed. I feel like it should be getting easier, but will take it all in stride and see how it goes mid week.

TSC Wk2, D4
A little behind from the week, but fits well into the weekend.

Palms forward hold :10, :09, :08, :07, :06 - with the bfly pull ups this feels right over dead hang right now.

4x10/10 1-Arm swings @ 16kg
4/4 TGU @ 12kg - done post WOD

Deficit Deadlift @135# 3, 3, 2, 2

As much as I hate the mirrors in this room, they occasionally come in handy when I am focused on form. 

WOD
10 Minute AMRAP - from South City CF thank you!!
10 Deadlift @ 95#
10 HSPU - scaled

8 RNDs +6 DL, it was all I had ;)!
This was a blast!  My favorite kind of WODs. Feeling good too. That crazy post workout energy kind of thing. Zing zing zing!

Stairway to Sublime

sublime!

... the presence of transcendent vastness or greatness ... 

transcending our normal standards of measurement

baffling of our faculty with feeling of limitation akin to awe and veneration

stimulation of our abilities and elevation of the self in sympathy with its object

sub - limit

under the lintel

Warm up
3 RNDs
5 flights of stairs up & down @ Villa Florence

Travel WOD
30 ManMakers in the hotel gym ;) DB @10#

Conditioning
Run 3 miles - Brrrr sunny crisp day in the city
Can't even believe how much I am enjoying these runs. I knew it was time to get some basics back in but I am feeling a re-regulation of my system overall while off strength cycle.

Great couple of days in San Francisco! Beautiful weather, fantastic couple time, amazing food, entertaining theater ... Ghiradelli finisher (enough said here!), cable car & a dip into the chaos that is the city!

Dawn to Dusk

The only reason for time 

is so that everything doesn't happen at once.

 ~Albert Einstein

Early coaching day! I really enjoy the sunrise ;).

KB Skills

3 RNDs

20 OHSwing

20 1-Arm Swing

10 Figure 8 to Hold

Just wanted to stretch it out a bit. Feeling tight after yesterdays couplets.

Swim AM

1250M

5x125 mixed stroke

5x50 sprints freestyle, rest 2 minutes between

4x100 mixed stroke

Catch myself a few warming rays. Snuck in a few ounces of frozen yogurt, yum, salted carmel ... topped with coconut and chocolate covered espresso beans. Thought I would hold out for this evening, but being down the hill has me a little warmed up with no breeze. Worth it!

Run PM

800M, rest 4 minutes

400M, rest 2 minutes

200M, rest 1 minute

100M, rest 30 seconds

200M, rest 1 minute

400M, rest 2 minutes

800M get ready for yoga!

Treat ... Yoga class ;). Going to finish off the day with an overdue session of stretching it out and checking in with myself.

Fast Flips ~

You may delay, but time will not. ~ Benjamin Franklin

Run .5 mile 

EMOTM 10 Minutes

5 C2B Pull ups - glad these still flow!
10 M HandStand walk (scaled to 10 Wall HS w/shoulder taps)

Front Squat 10x1

@ 125# Max weight

EMOTM 10 Minutes

5 Push jerks Max load  round 3 @95#, dropped to 65# to complete. Really able to feel the dip/drive stick overhead, split solid, glad I finished at this weight.

50 Tire flips for time - always fun @ 105 degrees - 4:24

Sprints at the track this weekend, likely no log press work, but will sub with KBs. I know, I know, not completely following the order of programming. Late start this week, good training though. 

My sweetie girl was out with the camera, she is such a champ, makes me look good.  I love it when she comes with me to the box because she, in turn, gets to play her favs too!

Unusual

Bay to Breakers!

If you are not willing to risk the unusual, you will have to settle for the ordinary. 

~ Jim Rohn

This was an unusual and unexpected invite ... I was untrained for the 12K run but hey! It was a blast. I got to hang out with my sister for the day and anyone familiar with this run will tell you it is highly entertaining!

So, a 2:30am wake up call left me excited and drained all morning. A 2 hour trek down to BART and a short ride into the city. Good plan. No hiccups and perfect timing. Gotta love No. Cali!

The craziness that ensued at the beginning of the 'race' included a snail pace start for the first mile. I was still holding my coffee! As things thinned out a bit, we upped it to a nice paced jog and then, THE HILL, this was almost the best part of the course!! I took it in as close to a sprint as I could, fantastic! Weaving in and out of the strange, drunk and apprehensive. Music and onlookers cheering the participants all the way. The descent was a breath of (almost) fresh air and cruising along the gardens was lovely. I chose a quicker pace from mile 6-7 to gauge where I was and after 5 miles I was pleased to say that I still hit a 7:50 pace. Quick chat with 3 generations of runners after the marker ... the youngest was stunned to see me running backward while chatting before I accelerated for my 300 sprint to the finish ;). Thank you Griff ;).

Note to self: STOP driving before and after a running race. The legs really need more time. 

Great day with my sister. I am SO PROUD of her. She ran a stellar 12K! Well under her goal. We gawked, giggled and covered our eyes and after the victory finish we enjoyed the breakers for a few before shuttling back to the start and downing a big greasy burger at Ziggy's w/sweet-potato fries. Ahhh city life ~

Next up ... and last distance to accomplish, 13.1, somewhere with a beautiful course.

Back in the Swing

“Nothing happens until something moves.” 

― Albert Einstein

Run 1 mile
I realized the Bay to Breakers is this weekend, better get a few little runs in before Saturday ;) Jumped on the Paleo Solution podcast with Joel Jamison!

Warm up
10 minutes
1 minute plank
10 MedHvy DBL DL - 24kg
10 MedHvy Swing - 24kg

Not really feeling a skill today.
Missed yesterday's workout and bummed. Too many days off.
First day of Swim Clinic and I coached for a long but fun 3 hours ;).

Ate late, woke up feeling tight but as the am went on I felt sluggish not good and flowing.
I really needed a metcon burner today. But not on the menu, nor did I want to decide what to do. So stuck with the plan and did some med/heavy work.

Omega had me only at Good for Readiness ... hmmm showing insignificant stress but fatigued with an incomplete recovery ... reserves at moderate. Need to do more study of findings as a pattern develops.

Work
2 RNDs
1-5 ladder
KB Pushup on bell
Renegade Row
1 leg DL @24kg

2-10 ladder
Myotatic Crunch w/10lb med ball
DBL swing
Barbell squat

These always are so much more work than I anticipate ;). Loved it though. Broke at 8 reps and up on the ladder. Just getting my butt kicked.

Understanding My "Why"

Motivation is a fire from within. If someone else tries to light that fire under you, 

chances are it will burn very briefly.  ~Steven Covey

A little off in posting. Okay, WAY off ;). The L2 workouts have been stellar but logging in more than one location takes time! I will catch up a bit here and recommit to my accountability. Cut, paste and enjoy the benefits of technology.

Busy is really no excuse. Sometimes you just have to re-assess. You know the drill, but do you remember the why? Is there a course correction up ahead or are things moving along just fine but are still worthy of a check point?

As a teenager I remember going to church with my grandfather one holiday season and he was furious with me for not using the weekly missalette. Well, I pretty much knew what it said, all the years of repeating the same thing. But what I was missing was they WHY  I was saying this, week after week? Not just because I was told that was how I was suppose to do it. But my investment in the process, my connection. Where was the passion for the words and actions? When do you buy-in?! It is not always provided by the congregation/community, sometimes you have to dig deep and find the fire within.

 It is the “why” that makes life worth living. The "how" is the process. The routine. The day to day aspects of life. Still important, but not the spark that gets things going. From family, to friends, to peers and clients ... why go out there into the world each day?

I love to see people succeed! I get excitement from helping them strive to reach their goals and dreams. The joy for helping others along their path toward a better life drives me forward every day. I love challenging myself to accomplish new and exciting things and using that experience to inspire others to do the same. Talk about lighting a fire! There it is, my “why”.

A couple gems from last week:

C3, Wk2, D4

VO2 Max KB Swing 5 minutes

Strength

5x5 Walking Lunges 65/75/85/95/105

5x5 Kneeling Press 55/65/75/85f/75

Assist

KB AbXtn w/touch overhead 3x15

50 Burpee to Toes thru Rings

Felt that workout the next day!

Track Day

Run 2 miles

SEALgrinderPT warm up

800 pace, 800 w/100yd sprints, 800 pace

Beautiful sunny day. Perfect for a family spin at the track.

A Little Track 'll Do Ya!

Strength does not come from physical capacity. 

It comes from an indomitable will. 

~ Mahatma Ghandi 

Drag, drag, drag ... I've come to this decision and I feel like all I can do is drag my keester over these last few days. Achy, fatigued and lethargic, who IS this person??

Luckily my sweetie girl was willing to head down to the local schoolyard where I could get the work done. I have to say, the older schools still have the good stuff ... pull up bars, parallel bars, monkey bars. Suppose to be a sand run, will be a decomposed granite track run for me ;). Not as fun, less work on the legs but still a bit grueling in the dry, 97 degree heat of the day. Thankfully the scenery up here is darn good!

Warm up
Handstand holds
Parallel bar swings
Pull ups

Skill
Water drinking, sit in the shade, OMG get to it!!

WOD
4 RNDs for time

• 1X around the track
• 25 KB Swings
• 15 Burpees

Track runs ranged from 2:00 - 2:03, happy with that ;), legs felt like lead weights so I was surprised.
Swings were sweet ~
Burpees - YAY! as always

12:52
 Bummer is that I was not very hungry post workout, which meant a small cultured coconut milk smoothie with fresh blueberries and strawberries, a little whipping cream. But didn't feel good about digestion over the day, guess it was a better note to end on than stuffed and pukey.

Hey Coach!

HUGE thanks to Brian Nabeta for some open water swim coaching at Folsom Lake this afternoon. What a treat ;)

The 'secret ingredient' of the day for me! Fantastic tips and pointers. It is always great to have someone watch and provide methods of improvement!

Sprint Up!

KB 
6am H2H drills


WOD
Run 1.5 miles

4 RNDs hill sprints through the tall dry grass - kinda ewww and uunstable footing, good for work

Run 1.5 miles

StrongLifts 
Strength B
Squat +5 5@50x5
OHPress 5@45x5
DL1@95X5

As Rx, no skill or finish work today. Looking forward to a swim workout tomorrow.

Ox

Warm
Run 400
5 Pull ups, dead hang

KB Workday ;)!
All UNBROKEN sets - yay!

4 RNDs - NFT
A1: 20  Dbl KB Power Swing 12kg each
A2: 10 Deck squat (heels tight to glutes)
R90
3RNDs
A3: 20 Dbl Clean 12kg each
A4: 20 Squat
A5: 20 Fig 8 to Hold - still my fav!
A6: 20 Alt Low lunges
A7: 2 TGU L
A8: Plank hold :30
A9: 2 TGU R
A10: 10 T stabilization push ups
A11: 10 Snatch L
A12: Side Plank hold :30 ES
A13: 10 Snatch R
A14: 10 Burpees - Yay! Ugh!

Whew! Talk about drenched in sweat. GREAT morning ~

Rushed

Strength
Straight to strength today

Deadlift
105/135/165/185 and damn not enough time to get in a last one, was hoping to 3RM @205. Full class ;)

 





CFRV WOD
Had to adjust the workout due to lack of weights available in the class.

15 Clean & Jerk 95#
Run 600
21 Clean & Jerk 65#
Run 400
9 Clean & Jerk 105#
Run 800

Skills:
Butterfly pull ups 6x5 good reps
GHD 3x10

PM
CFE Run
Tosh Run 3x 200/R same time, 400/R same time, 600/R same time

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.

Moving on~

Great unexpected workout today at the local gym CoolFitness ;)

I had planned to get it done outside of the canyon, but popped in for a run on the loop and happened to get in the last WOD there. All closed down getting ready to move across the street, a new beginning.

Buy-in: Dislocates & rotational dislocates

603 PTP:
Day 

• Deadlift (wm up set 3x3) work - 170x3, 150x5
• Press (wm up set 3x3) work - 55x3, 50x5

So um, feeling yesterday's Bear Complex, yep, I can say sore today. Work was still good though the presses felt heavy, hope I can wash my hair.

Cash-out: 7 RFT 21 squats, 14 KTE, 3 MU (subbed 4 pull, 4 tri push ups) - 9:36 very fun!

4 RNDS B2B Tabatta -simulate bike, which is still non operational for training ;( then 20 minute run. Oh yes, welcome back GRIP.

Feeling Groovy~

" she's gonna listen to here heart , it's gonna tell her what to do......." ~Tom Petty

WOD - Cascade

WM

ROM

Form DL, HPC, FS, 35#

6 RNDS, each movement one the minute

• Deadlift 65#
• Hang Power Clean
• Front Squat
• Rest

DL     38, 35, 34, 35, 31, 31

HPC  10, 10, 8, 8, 7, 8
FS      10, 10, 9, 8, 8, 7

Hoya! This was hard and fun and hard.

The grip went first. I had to drop and regrip after the 3rd round DL's, must learn to trust the hook grip more. Frustrating because I wasn't too winded, the weight wasn't 'heavy', but just past fatigued, which made the transition from HPC to FS okay but my forearms were SCREAMING.

2 mile Run NFT

50 Sit ups, unbroken
50 Good mornings 20#, unbroken

Nice day! I am really in need of a rest day, but I just am restless, so...listen to my heart ;)~

Capped it all off a few hours later with a pre-coaching WOD of Jeremy.

21-15-9
OHSquat 65#
Burpees (yeah burpees!)

5:13 felt fantastic!

Let it Rain, We'll Still Run

WM
Light Grace
30 Clean & Jerks 65#

WOD
4 RNDS
400 R
44 Squats

Happy Bday Beckie~

WSC

Hang Squat Snatch

Find new 1RM -75# sweet!

WOD

4 Rounds

200m Run

10 Power Cleans 155/100#

10 Pushups

10:30

Saturday fun!

OHS
3RM 98#

WOD

Run 400

15-12-9-6-3

• OHS 65#
• Pull up
• Burpees (YEAH!)

Run 400

14:13


Thanks Jason!

Made for TWO

Partner workout.

Run 800
21-15-9-9-15-21
Thrusters 65#
Pull ups
Run 800

17: ish need to confirm time ;-)

Stretch.

Core Fun

Backsquat
3-3-3-3-3

115/135/155/160/165x2 PR

WOD
R800 3:33

AMRAP 10 minutes starts when come in from Run
15 T2B
15 Burpees
6 RNDS completed

Run 800 4:08