Wake Up. Kick Ass. Repeat.

“Endurance is one of the most difficult disciplines, 

but it is to the one who endures that the final victory comes.”

 ~Buddha

Morning fun

500 swim

Early afternoon

Workout
4 sets of 5 reps (R :25 between sets)

• Front Squats @95
• Chin ups
• Bench Press @ 85#
• Med ball sit ups (12#) on slant board 4sets of 10

Punching on heavy bag 4 sets @ 2 minutes each - man are these hard after the second round, that flurry of 8 hits makes my arms just want to fall off. Yep, pretty much ;). Followed eat set with 10 kicks each side - right side definitely more coordinated, keep working

Thank goodness for my boxing gloves, broke those suckers out today, quick refresher on wrapping technique and good to go! The loss of skin on my borrowed version was not worth it. Some great herbal salve and a little tlc yesterday and they'll be good as new in a few more days. Kind of a reverse hand care issue with swingers and kippers ... I wasn't willing to give up today's session though ;).

Jump rope - 2 minutes on 1 off X2RNDs

3 RNDs

• 20 each side - Boxers Twist (slosh pipe style) w/45# bar
• 20 - Dips
• 20 - Myotatic Crunch (kinda like GHD movement)

Find Out

Our job in this lifetime is not to shape ourselves into some ideal we imagine we ought to be, but to find out who we already are and become it. ~Stephen Pressfield


These are words to be considered! Depth and truth. Does this answer the questions, who are we and why are we here? Do you dare to search for the answer?!

Early coaching day. So, plenty of time for today's workout ;) between classes. This is always a treat rather than having to squeeze things in.

I am feeling the wear of the summer blast. Coaching, training, counseling, living. HRV is steady in caution mode.

Burgener warm up
Jeff - Day 4

Strength
4 sets of 5 reps each, done in RNDs

• Front squat 95# - be happy they make a difference
• Chin up - I was able to keep these unbroken ;)
• Floor press 85# - all good on these, heavier next time
• GHD sit ups - I do love these

I will certainly do these as prescribed next time. RNDs was too much intensity and I know that I could have used the rest in between sets. This was a heavy 4-5RM. Some days you just have to learn ;).

WOD
Couldn't resist. It was a really good WOD.

Bar carry for time Rx95#, scaled weight 75# and volume 400/200

• 200M Overhead bar
• 200M Front rack bar
• 200M Deadlift grip
• 200M Back rack bar 

9:26

Heavy bag
6 minutes punching - 4R/L - 8, 4/L/R - 8, 4/ALT - 8, end of each RND 10 kicks each side
6 minutes jump rope 2 ON 1 OFF x2
6 minutes asst work - 3 RNDs - 45/15R, Boxers Twist w/bar, Dips, Battle ropes (damn!)
6 minutes mobility - yes, do it!

I enjoyed the sets but could feel the fatigue right after lunch (Freebirds w/sweetie girl, we were roamers today, trying to find a few things to keep us busy). Dinner out with the family for father-in-law 75th bday, ugh Outback ... luckily the California salad was an unexpected treat. Took advantage of some carb loading w/natural ice cream and whipped cream.

I was a done girlie by 9pm. Sleep was heavenly.

Bollix

“You are the only real obstacle in your path to a fulfilling life.” 

~ Les Brown

Day started of with great promise!

I woke up stiff, luckily it was a quick drink of water and back for 2 hours of wonderful sleep. Early alarm, but felt much better on second rise.

First squat on deck was a reminder, yesterday was a gem ... after some ROM with the team I was much better, felt like if I kept circulating it would pass quickly. Short consults today, so sitting was minimal and headed down to the box to get my sled on! I was really anticipating this one today.

Pre-WOD
Couple of rope climbs, might was well while I am around them.
Half Crow Progression - tough but progressing

Strength
Jumped right into class which was the right call and parallel programming today.
FLoor Press w/4second eccentric 
5x3 @95# all sets - last few reps of last set was a push, little rush, nice

EMOTM 10 minutes
Split Jerk @95# - should have gone heavier, just cautious after yesterday, form nailed!

Attempt @ 3RFC
200M OHCarry w/chains - no clips, dumped the bumpers after 1 RND, made it 2 RNDs before I couldn't keep the chains from falling off, it was either my core too wobbly by now or positioning or sweat or damn, that is just frickin' hard!  I couldn't keep cleaning and have the chains slipping, so called it good and moved on. Will attempt a repeat tomorrow for completion.
10 Strict Pull up - not from hang today but from full extention
20 GHD Sit ups - miss this!

Conditioning
Went to load the sled and crud! No sled, whaaaat?! It was there on Friday. How did I not see this when I entered?!

Ok. So, get to coaching and get a new plan. Really looking for that burn at the end of the day. Too late to run it in Cool. Feeling a bit let down. All is well. Focus on food and tomorrow.

My last class was pumped so it really was a good end to the day. Thanks guys!