Mish Mash

I AM the fulfillment of God's plan 

For eternal life.

Reminiscing over the the hike to Cathedral Rock Vortex. Just spectacular, who knew what peace and contentment would come from a few miles. A gift atop Warrior Rock in memory of mom, Joy & Fun being the song the flutist played. He just popped up and smiled offering his good energy & talent to those listening. Returning content and fulfilled, I was not prepared for such an adjustment to the schedule overall. Remembering that rest and replenishment is all a part of the process, the ebb and flow and should be a bigger part of the plan at this time of year, but we do tend to try and press on, my body has acquiesced.

Oh to be whole again! Feeling the effects of the extra coaching hours, the 'down for the count' allergy attack and just an overall, whew!

Gym was super busy this morning, wasn't expecting that. So flow felt a little off. Had to re-org my workout and punt a bit, so it is a mix of L2 from this week. Just not going to get it all in, but still going to hit at least 3 days.

Yesterday was a bust. Good coaching day, but The Seven will have to hold until the weekend. Just no gas in the tank ;(. The immune/respiratory system was on overload. Did warm up followed by 5 Bar MU work & 30 Dbl unders for 5 sets and called it a day. Finished the swim coaching week tired. I forgot how it takes a few days for the legs to adjust to coaching on deck w/no shoes ;).

Warm up
Jump rope - 10 minutes varied work

3 RNDs
5 Bfly pull/10 Diamond push/15 reverse sit up/20 squats

Skills WOD
In any order:

• 30 HSPU progression
• 30 T2B
• 30 Ring Row

CFA L2 WOD
Deadlift Ladder 

Athlete chooses starting weights, then add 10 lbs per minute until failure to complete.
115# and go!

Finished w/10 RNDs, pretty happy overall :)

Conditioning
Boxing drills  - kept it to 4 RNDs w/body punches & R/L kicks end of each round

Finally got a full night of sleep which has been well overdue. Took the time to  enjoy some coffee with my gal pal and much needed chat.

Fantastic Read
The Impersonal Life - Joseph Benner
Certainly not a quickie. But deep and personal.

Sweat Glands in High Gear

Success is dependent upon the glands - sweat glands. 

~ Zig Ziglar

Pre-WOD
Scorpion Transitions

Um, yeah, mine are not quite this fluid. Loved doing them though, great transitions and now that I am not nearly as active in yoga, I really feel the benefit of opening up the body with these pre workout.

Skill WOD
5 RNDs
3 Rope pulls (no rope at the gym, so tripled the pull and went from ground to standing)
10 HSPU (so so happy, did these with only sandbag as my cush & hit 5x5)

Strength
Backsquat 5x5 w/3 second pause
95x5, 115x5, 125x5, 135x5
Max set@ 145 x3 WORK felt great but that's all I had

Sumo Deadlift
10x1
Max set @215, yeah!
Failed on 225 but okay with that today :) when 195 feels 'light', happy girl.

3 RNDs
6 Squat cleans @ 75#
6 Atlas stone lifts @70 (ish) - these are tough but worth it
10 GHD Raises - on my hammys

Not really my first choice to hit this whole workout in one session, but I am determined to get it done and this is the way I have to play it today. Could I have gone heavier on the lifts maybe PR without the creeping thought of a load of work ahead ... maybe sir, maybe. On deck for 3 hours coaching and a quick swim this morning. The early schedule is just going to be tough over the next week or so. Let's see how hydration maintains and recovery is via HRV and just go for it!

MetCon
21-15-9
KB high swing (to forehead not OH, too close to lifts to risk lower back strain) @ 24kg
Burpee over Box Jumps - gawd these sucked!
5:23

I think I continued sweating for a good 30 minutes after this and the heatwave was last week. A perfect 77 degree day, cool breeze and I am just pouring it out. While I am sweating on the outside, I am salivating at the post workout carb that I am going to enjoy!

THAT WAS A FANTASTIC TRAINING SESSION. Only thing that would have made it better was to play with someone ;).