Rest Not Rebuild

It is the neglect of timely repair that makes rebuilding necessary.

 ~ Richard Whately

Couple of days off for some rest and repair. Just feeling a bit low energy with the pressure system coming in, tight hammy still tickling. Time to consider some more cleansing and warming foods, a digestive boost and the need to take care of the whole.

If there is one thing that has happened over the last year, I have learned to listen. There is no reason to drive myself into the ground and crash. The weather is cooling off, the body is adjusting to the new season, the mind is ready for some fall retreat. Everything rotates.

So, back at it! There is still a program to be followed. L2 is coming up on de-load week, so this week it will be strength, oly technique and maybe 1 metcon followed up with one day of cardio output. Simple re-entry starting with a perfect Sunday morning.

Strength
StrongLifts A
The new app put me back at my last weight so, I'll go there. Started with the warm-up sets for each lift.
Backsquat 135#/ Bench 80#/Row 100#

Conditioning
30 minutes walking w/sandbag

All felt good. All things are right again, really fresh, post rain air quality - ahhhh!

No assist work today.

Team chili cook-off! This year coach has made a smokey beefy chipotle pot! We are going 3D with the whole family involved ... Deeds x3 that's a lot of masterminding and taste testing.

Shower, collect the family and bring on the chili :)!

Squeeze In

The tighter you squeeze, the less you have. 

~Thomas Merton

Hahahaah, does that mean squeeze the glutes?! Well they get it during this squat based program! And a bit of chalk to compliment the work done. Partner snapping pics makes me laugh, but ... I was a chalk mess today, right on the hindquarters ;). Hey ... it happens. Sometimes I see the the chalk is an expression of the work, mental and/or physical.

As things get heavier by the last set, my inner sabotage seems to rear her ugly head. Is this hard, it's going to be hard, does it have to be hard, it really isn't heavy so why does it sometimes feel hard? Don't you know there is a difference between 1/3/5RM? Don't you know that squatting 3-4x in a week can take a little out of you? Did I say this was hard, it probably isn't hard for other women. Zip it, chick! Loosen your grip on the process and let it happen.

Yes, do the work and let the results speak for themselves. So far I am feeling good and while I was sore last week I am taking better control of the assist work for support not breakdown. I cannot believe that I slept for 10 hours last night. That rarely happens, but I'll take it, happily. It must mean good repair is going on and looking forward to the cumulative results.

Do I today, or tomorrow, today, tomorrow. Tick tock says the clock. Today it is. Squeeze it in but get it done. Late workout but pleased that I decided to fit it in.

Warm-up
EKG
BW L2

Strength
StrongLifts A - 5x5
Backsquat 130/Bench press 75/Pendlay row 95

Skill
CFA L2
Split jerk 5x4 @ 75 w/4D walk

Assist
3 RNDs
5 Push press @ 55#
10 Dips
10 T2B
5 HSPU

No Metcon - thinking about a track day tomorrow morning ... Love those Sunday ams at the track!

Food nug
Smoothie
KIND bar - dark chocolate cherry/w almond butter (I hate when these go on sale, I just can't resist! Only bought one this time, so ...)
PWOD - shake
Nacho Pot - finally getting to this!! Holy yum. We really enjoyed every bite.

Nice Work

Far and away the best prize that life has to offer 

is the chance to work hard at work worth doing. 

~Theodore Roosevelt

Early day, early clients, early training, just early!

Evolution Kettlebell Groundwork
BW L1 today

AirDyne 2 miles
Flush it out.

StrongLifts A
Backsquat 120/Floor press 75/Bent row 90
All systems go.

Humid today, but nothing like a good sweat while lifting to start out the day.

EMOTM - 3 Hang power snatch w/bar

Metcon
3 RFT
50M Butcher HiPush @95#
1 Cargo Net Climb (now this I should have been doing for the last two weeks!)
20 Ct Battling ropes

5:32 ... left breathless and a big smile

I have to admit, as much as I like to pack in some volume on training days, the shorter days can give a sense of fulfillment. I do love the feeling of finishing the day's work and being completely exhilarated. That comes with some discipline of sticking to the plan and maintaining intensity for me.

Meditation
I AM the fulfillment of God's plan for eternal life.

Food nugs
Green smoothie time! The ripe season of fall fruit is here coupled by the late leafy harvest. Pear/kale
Mango chicken over arugula, baby greens w/balsamic, roasted squash & cauliflower
Breakfast for dinner?! Pasture egg omelet w/parm, fresh parsley & yum butter

Finding Balance

So divinely is the world organized that every one of us,

in our place and time, is in balance with everything else.

~Johann Wolfgang von Goethe

Warm-up
Evolution Kettlebell Groundwork
KB L1
Shinbox switch w/ext 15#KBs
KB Pullover w/ext
SL Kick w/DL
Quad sprawl

Skill 
EMOTM 10 minutes, Death by ... Pull up
Minute 1, 1 Pull up
Minute 2, 2 Pull ups ...

Note to self: Hand care and WOD repair lotion, do it, use it!

StrongLifts 5x5 
Taking 1:30 rest between sets this week.
BackSquat 110#/Front Press 75#/Pendlay Row 85#

Got to chatting a little in between lifts between 4 & 5th set on the BS. Had a bit over the 1:30 rest, but will get more focused on the next go around.

Asst
6 RNDs :30 ON :30 OFF

• Battling ropes (1st - together, 2nd - Alt, 3rd - Side/side x2 each)
• KB Swing 16kg
• Ground to Shoulder 50# Atlas stone

Excellent 30 minute dry sauna. Long shower and back to the coaching schedule. Ready to head back to my regularly scheduled program, but really loving this little two week treat.

Late afternoon skill
1 - leg pistol squat on 40kg KB! Love this bell :)
Too much fun.  Did about 4 or 5 sets/attempts R/L.
Got to holding 10-15 seconds.  I am on my way to straighter form and longer holds!

Hold & Resume

Realize what you can be.

Feel all the strength that you build,

And put it in what you believe.

Friday
I am not always the best at days off. Sometimes you have just got to hold off and listen. Not that I don't enjoy a good rest day, but I think there are just so many things that I can enjoy even in a short technique session. A little sore this morning, but it shook off pretty quick with a some simple yoga flow and a good cup of joe. Stretching & The Fuzz. Seems to be a topic of interest this week. I am determined to keep mine in check. I will often find myself working on something, especially if I am in the box. But today ... great coaching morning, so much to focus on and a little luau dress up, so completely distracted and took a full rest day. Big juicy burger and girl talk for lunch. How could it get much better than that?!

Saturday
Okay, so woke up feeling groggy today. Not so much tired but a little low on energy. Planned out my training week as I  knew there would be some days requiring adjustment to the normal schedule and proceeded to drag my butt into the gym. Must resume motion. Once there and warmed up all was good ;). Plus scored two small truck tires on my way home. Kinda happy with that.

NO EKG or otherwise this morning.

StrongLifts A
Back squat @100# - these felt very good, smooth and efficient
Bench press @ 70# - because I am rotating between Floor press & bench, I thought about holding at my last weight, but glad I didn't.
Bent row/Barbell row or ... @ 80# - which I should call the Pendlay row for accuracy.

Over all, feeling good on the lifts today. Still taking 1 minute rest between sets. Need to read further on this and determine the best time to adjust.

Asst work
3 RNDs
20 Sandbag lunges @ 40ish #
10 ES - Around the World
10 ES KB Snatch @ 12kg

Finisher
4x Row 250, 1 minute rest between

Keeping it short and sweet today. I do plan to do the Hotshots 19 WOD next week in honor of the firefighters so no use over doing things. Looking forward to those high rep power cleans ... Segway to article...

Good reads
The Not-So-Evils of High Rep Weight Lifting
Key concept: Funny how it comes back to good coaching.

Perfect Partner

Respect your work,

Respect your body,
Health is first.
Always.

The important  question is ... are you making decisions that lead to a better quality of life? Over-eat/under-eat, healthy food/junky food, train/rest, stress/joy, react/respond, love/tolerate, spirited/distracted, service/selfish ... you must be engaged, body, mind & soul.

Warm-up
EKG (as written above!) - KB L1
Evolution Kettlebell Groundwork a little mix of BWL2 & KBL1

• Shinbox switch w/KB, 
• KB Pullover w/Hip ext, 
• Leg thread, 
• Deck squat 
• Mtn Climber Sprawl as it really feels good before squat work.

Already sweating and feeling wonderfully warm, so headed straight into strength sets. Love having a good workout partner, really makes things move right along. Focus.

Strength 
5x5 A
Backsquat 90#, Floor press 65#, Bent row 75#

Man, Patty has a cool Strong Lifts App, tracking and timer, but only for the iPhone, boo! I do love the android, but sometimes ... patience.

Skill
EMOTM 10 minutes
5 Power Snatch @bar

Wasn't sure I was going to be able to fit these in before coaching, but it was a beaut. Working on technique is always a good thing!

PM
Boxing sequence - Punching/kicks, 4 RNDs 

Asst - 3 RNDs 10 tire flips, 10 ATW es, 10 Figure 8 to Hold es
Jump rope finisher - 2 ON , 1 OFF and that was that. Various jumps w/my fav being the side whip!

Meditation
Today I am going with the quote up top ;). Too good not to burn into your lifestyle. Right on theme with accountability and the article linked below. 

Excellent read! I honestly believe that CrossFit is the tool and how you use it is completely up to you. Only YOU are responsible for your for health and longevity.
A Different Version of CrossFit

Food nug
IF Coffee
PWOD BCAA + coconut water
Snackish between workout and coaching - Greek yogurt (non-fat, I only use this pwod) w/Giddy-up Granola (gf) & cinnamon
Burger over shredded lettuce & banana peppers, sweet potato in jacket w/butter & bacon
Shrimp & coconut patties, asparagus, side baby greens salad
Rootbeer float! Coconut ice cream & our homemade 'root' beer (took a 'how to make fermented drinks' class earlier this year!) YUM! To celebrate my sweetie girl getting the lead role in her school play!

Knowing

Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness 

without objectification, knowing without thinking, merging finitude in infinity.
Voltaire 

Row 1000M

EKG - ready for L2
Prasara Flock of Pigeons - well at least it was a pigeon flow and needed! I am tight!

EMOTM
5 strict pull up, 5 kipping pull up, 5 bfly pull up - GREAT combo, fun

Strength - joining Patty in the 5x5 ... SMOLOV was a bit to intense for my re-entry and I am not confident that my recovery was going all that well. So, shaking it up a bit, need to find my footing for the next 12 weeks of training. Fall is an amazing time of year and I want to feel solid in my efforts both indoor and outdoor.

Squat 5x5 @ starting weight of 75# just didn't feel right starting with the bar...
Bench press 5x5 @ 55# - definitely will work with floor press ;)
Bent row 5x5 @ 75#
1 minute rest between sets - this went rather quickly. Pleased with the timing overall.

Feels like a little de-load but since that is actually scheduled for next week this fits in perfect as I catch up with myself.

No sled today ;( too much work to get down the hill. Tires are all locked up for the time being, so ... here is the alt.

3RNDs
10 bar Good mornings
10 Dips
10 Glute raises

Meditation
I fearlessly speak my truth.

Food nugs
I have been stuck in my omelet phase, time to think about changing things up! Nice and thin texture today with spinach, nori sheets and a side of grapefruit.
Decadent SFH chocolate whey based smoothie with whipped mousse and cream. Vanilla creme GF wafers to top it off. Who says you can't have dessert as a meal sometimes!
Southwest chicken breast romaine wraps with sweet red peppers from Sourthfork I cooked up over the sloppy ground beef skillet last night! Um, good!!

Stick to the Plan, Man

Back to basics ... stick to the plan. Kinda ;). I love the KB assist work on strength day.

Strength
StrongLifts A 5x5
Squat 100
Bench 75
Bent Row 85

Work
4 RNDs
18kg DBLs

• Double Kettlebell Push Press: 6 reps
• Kettlebell Sumo High Pull: 6 reps
• Double Kettlebell Alternating Hang Clean: 6 reps
• Double Kettlebell Snatch: 6 reps
• Front Squats With Two Kettlebells: 6 reps
• Two-Arm Kettlebell Jerk: 6 reps
• Kettlebell Thruster: 6 reps

Feeling very tired today. Fasting day. Happy but not so happy, rather have stayed home for a nap. However, after getting in and a little warm up, the lifts felt good, still at 1minute between sets.

Thought I would get in some interval row work, but, just couldn't find it.

Next week I am going to add in the CrossFit Endurance Skill Based Running - 6 week Turnover/Cadence Template. It will fit right in after warm up or post assist work. Always can work on running skill and I just don't feel that I am as efficient as I should be by now. So ... woven into the plan works wonderfully!

Put It Into Overdrive 5x5

Right ... like I need a new program to follow. This one, I finished reading and it just seems too simple (not easy) not to do during swim season. Perfect timing to hybrid with Burgener, which I plan to tip my toe into tomorrow. I like the way it begins with focus on form and not weight or volume. It might get a little sticky as the weight gets up there ... I am looking at incorporating some help and finally nailing these darn lifts.



StrongLifts 5x5

Basically, Mehdi says, just start on the closest Monday reading the report. Ok. I can do that. There is an initial ramp up phase of 12 weeks and then you get to hit the Intermediate or Advanced when progress changes. Excellent learning opportunity, just like Burgener, different lifts.

Follow an A/B rotation 3x a week.
To follow the program correctly you must do 2 warm up sets and get your ego out of the way, start with the bar and do it all in order.
Rest 1 minute between sets until you need more rest, then go up to 5 minutes.
Bent row should start @65#.
DL is warm up + 1x5.

Strength A

Squat @45# 5x5
Bench @ 45# 5x5
Bent Row @65 5x5

... and done. Good one for a holiday, post KB and pre-metcon. I will work the met-cons in 2-3x a week appropriately.