Master the Flow

Master the flow and technique. 

Liberate the body.

EKG - BW L1, C1
Getting into this cycle with some seriousness.
I see this as a precursor to Prasara, will be a good combo.
Can't wait to take these BW movements and add those bells!

• Shinbox switch w/ext
• Spinal rock w/ext
• Single leg DL w/fr kick
• Mtn Climber Sprawl

Looks like  SMOLOV coming up, seriously, I need a roadmap to keep up sometimes! I am committed to finishing out my recovery routine for the rest of this week! It has felt wonderful and kept me moving. I have been able to rotate similar squats/movements within the cycle and keep it fresh.

I have managed to lose about 5# of what has felt like inflammation since making the change.
Sometimes, you just have to listen to the body. Now, just need to get in to look at some body comp results. Here's to feeling smart, refreshed and moving on!

Skill
Handstand walk

Strength
5 sets of 8 reps, R:15

• Bulgarian split squats, bar 65#
• Bent over row (Pendlay) 105#
• Push press 75#
• Fat bar curls 45#
• Med ball Reverse crunch on slant board - 12# - um, post hollow rock, ooch!

Conditioning
I am sure that I could use some coaching on this, but I am really enjoying the process. Maybe in the next cycle I'll get back with a trainer. Working sets for form and settling into the routine nicely. Since it is not my goal to actually spar, this is fantastic and my arms are feeling incredible!

• Punch - 2 min ON, :30 OFF - 4-R/L, 8 Alt, 4-L/R, 8 Alt, 4-Alt w/hook x2, Kicks end of RND
• Jump rope - 2 min ON, 1 OFF
• Assist 3 RNDs - 10 each side slosh pipe, 10 Evil wheel, 10 Dips on box

Roll it out!

A day in nature ... a new experience. At some point it seems important to take the step and try out a few firearms. Understanding the safety, realizing the power and taking the responsibility. I imagine that this actually counts as playing new sports. There was certainly endurance, strength and balance.

Meditation

I nourish the universe and the universe nourishes me.

Food
Strawberry protein smoothie w/coconut creme & flakes, cinnamon sprinkle
Eggs w/broccoli, dolmas, pink grapefruit
Beef over spinach salad, green onions & artichoke hearts, sweet potatoes

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.

Dedicated

dedicated: /adjective - to devote wholly and earnestly, as to some person or purpose.

 After your death you will be what you were before your birth. ~ Arthur Schopenhauer

Long time family friend Mary passed from this earth recently and in honor of her services, her friendship with my mom and our family, I dedicate today's work to her life. Many blessings Mary. I hope you and mom are enjoying a beautiful reunion.

Morning Yoga

Dynamic Effort (moving efforts to the Westside Barbell conjugate work from Wendler before next retest)

Backsquats 10x3 @60% 1RM 100# w/chains

S&C (supporting sets/metcon)

4RNDS

10 Front squats (DBL KB @12kg)

10 Box jumps

10 Sprawls

10 V ups

TGU

4 R/L 12kg 

Row

3512

Interestingly enough, the first 2000 of today's row was a great flow. I am thrilled. Not that I was at lightning speed, but it felt good to stretch it out a bit.