Amazing!

... don't limit yourself by eating too little. Quality of food matters. ~ ETP

Tuesday, holiday week, schools out ... feeling a bit lazy, extra cup of coffee (thanks Naturally Cool Coffee!!). Great morning L1 WOD for the class. Did the warm up with the group ;).

EMOTM 10 min
5 Kip swings
10M walking lunges
20 Running in place

50 DBL KB Clean & press @8kg
Under 5 min - I am still taking these at 10 EMOTM for the 5 minutes. Plan to increase bell size after next set and see where I am with completion.

Pull up
2x5 strict chin ups - at the last set had to break at 3 ... good focus through the rest of the year!
3x10 butterfly pull ups

Sumo Deadlift
2x5 @95
2x10 @135 - unbroken feeling good!
2x8 kipping - damn hard to hold on after 5, really! Better get more regular here and hand care.

2 mile hike - nothing crazy, just good to be outdoors

Meditation
I AM the power of regeneration & transformation!

Good Read!
4 Steps to Superior Athletic Performance

On The Side

“You have power over your mind - not outside events. 

Realize this, and you will find strength.” 
― Marcus Aurelius,

Morning work

Warm up
EMOTM 5
5 Strict Press
5 Bar good mornings

EMOTM 5
5 Burpees
5 Air squat

Skill - 10 minute
P bar & Balance beam varied 

1 RM Sumo DL - only hit 205 today, just not focused
1RM Single arm press - 35# Right arm, need to get the Left arm caught up!

Hanging at the winery waiting for the carpool bus ... not a bad spot to hang! 
5 sets
10 Sandbag DL (5each side)
20 sit ups
20 push ups
20 squats

Got that 300 in easy peasy. Push ups are still a bit of an effort in the last 2 rounds when I do sets of 20.

Afternoon work

Well, swung by the gluten free bakery to find some quick carb options and tried a blonde brownie & cinnamon kind of snicker doodle. These are just not my go to things. Even in the post workout window which is where I choose to eat these. I was hoping to find some holiday treat choices. I am not really into baking but I certainly like to be brought back to those memories with a family recipe. I will keep trying. 

10 minutes of tire flipping
10 mile bike
2 mile hike

Really enjoying this effort. More therapeutic than anything. Not for time just that Low Intensity Stead State but the scenery is wonderful and my daughter was with me on this one. Lots of chatting, minimal sweat. 

Ride the Vines

All life is an experiment. 

The more experiments you make, the better.

~Ralph Waldo Emerson

Warm
EKG
Indian clubs

EMOTM 10 min
5 C2B, 20 DU

Strength
Front squat
3x5 @95#

Floor press
3x5 @85#

Sumo DL
3x10 @125#

Conditioning
Heavy bag, 3 minute ON, 1 OFF - definitely feeling the longer rounds
4 RNDs

Assist
3 RNDs
10 Good mornings
10 Dips
10 Slant reverse sit up

Wine tasting! Looking forward to a fun day with hubby and the company event. Brewery/Winery/Dinner and lots of chitty chat, relaxing and what not ;)

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 ;).

Sumo Style

Started the day feeling tired and fatigued. But decided to get in the gym and do the work with what I've got! Keep moving forward. Yesterday was a full rest day, so not sure what the deal is.

2 mile trail trek to get the hips warmed up and circulation



Week 2, Day1

Strength
Low Bar Squat (&flexibility)
5x3 - 135
I did not find these easy. 1RM was at 165 but I am quite fatigued today so felt 135 was adequate to work with. Gym has mirrors everywhere but none where you can see depth.

Flexibility support - yes, these will be important, especially with the conditioning work tonight.

• Doorway pec stretches – stretch your pecs
• Shoulder dislocations – improves shoulder flexibility
• Thoracic Extension on roller – eliminates hunchback posture

Sumo Deadlift
10x3 - 175, dropped last 2 sets to 165 - fatigue
I don't think that I am leaving enough rest time between sets. I really like this lift.
Might have been a good day to try out a belt.

Good mornings 45#bar 10,8,8,8
Really fatigued. 
Go home and eat.

Skill
10 minutes handstand work

MMM D20
KB Assist 3RNDs
Late morning work
A1: 1-Arm Overhead Sit Up -  x 10ES   
A2: Hanging Leg Raise -  x 10-20
B1: Racked Kettlebell Sit Up -  x 10ES
B2: Hanging L-Sit Kick Out -  x 10-20
C1: 2-Hand Overhead Sit Up -  x 20
C2: Hanging L-Sit Twist - x 20
HE: Knee Touch Plank - 4-60sec

Conditioning tomorrow with group.

Be Yourself

“To be yourself in a world that is constantly trying to make you something else

is the greatest accomplishment.”

~Ralph Waldo Emerson

Strength

Sumo Deadlift 10, 5, 3, 1, 1, 1

95, 125, 145, 165, 175, 185, 195

Still looking for consistency in form. This was good. Still had a bit of juice in my lift but felt it was time to stop until I am sure I am doing it right.

WOD

5, 4, 3, 2, 1

Hang Power Cleans (75#, 70% 3RM)

Lateral Bar Burpee (burpee then jump over barbell)

KB Skill

5x25 Goblet Squat (25#)

pm - Muay Tai