Sit-ups or Sunbathing?!

“The best way to predict the future is to create it.” - Abraham Lincoln

Really full day. It feels wonderful.

Feeling like my old self this past week and so thankful. These last few months... not so much.

Coaching morning usually means some playtime with skill - today was Rings and P bar, demo and some time squeezed in for a few rounds of swings.

Really was hoping to join the X class, but alas, did not happen. Heading straight to the pool for my first workout of the season with Butterfly! Woo hoo! Sunshine & strokes, super stoked!

Swim - .75 mi
Varied strokes & popped in some butt & gut squeezing drills on a few hundred yards of kicks. Acknowledging where the breath and the contractions occur.

Sat out on deck and enjoyed a little sunshine, feeling the work and just taking a breather from the busyness of the day.

AMRAP - 15 minutes at the bus stop, sometimes you have to fit it in, when and where you can and I love these outdoor workouts. Sometimes you have to improvise but it is always worth it.

Anywhere X WOD - variation

• 100M KB farmers carry
• 20 Knees to Chest on a granite rock ... likey but hard! Had to adjust my sits bones and stabilize quite a bit.
• 10 Push up on KBs - it has been awhile and I love these. Tough in the last rounds though.
• 20 Air squats

6RNDs + 8 Air squats

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)

Something Gone Bad

Remember, as long as you are breathing it’s never too late to start a new beginning. ~ Anonymous 

AM Swim
500 yds

Warm up
3 RNDs
Run 200
10 Box jump
10 Push up  1-Arm push up here I come! going to move out to side fingertips on these.
10 Ball slam

Burgener warm up
Jeff - Day 3

WOD
3RNDs
Perform each movement for 1 minute. - FGB style ;)

• Dbl unders
• KB Swing OH 16kg
• Goblet squat 16kg
• Push press 55#
• Bfly sit up
• Rest

Finisher

5 minutes

15/15 - 1-Arm KB Press @ 8kg 

Can't even believe that I could do the finisher. Luckily I had company and we made it happen. Plus, it was kind of a good hair day! HA!

Summer Song

In summer, the song sings itself.  ~William Carlos Williams

Morning Joy
Tread water 30 minutes

3RNDs
Sprint 25 Freestyle - Get out, 25 Push ups
Sprint 25 Breast stroke - Get out, 25 Squats
Sprint 25 Butterfly - Get out, 25 act Flutter kicks over the pool edge

Yeah baby! Love these little dittys!

Afternoon Rub
Warm up
3RNDs
Row 300M
20M Bear Crawl
Ring rows - no partner for tug o war!

Skill
Atlas Stone - 40/70/90#
Just too freaking hot to focus on these. Really want that 115 but it wasn't today.

Strength
Backsquat worked up to 165#
5 sets of 3

I hear myself saying REST out loud, I know that I am in that mid-swim summer league phase of just being damn tired when it comes to heavy ... this felt ick. Should have given this one the heave-ho today. Solidifies my decision to take this month off of L2 training and focus on StrongFirst movements for the fall cert.

MetCon
21-15-9
KB OHSwing 24kg
Burpee over Box 20in
6:26

Gawd! On top of the heat inside the box, these were not as much of a delight as I had hoped ;). I super loved the swings, of course.

Must check the eating, I think that I am under feeding a bit believe it or not. So much activity these last couple of weeks and on a tough roll for the next few weeks. Check it all! HRV, pay attention, don't just measure!

Dawn to Dusk

The only reason for time 

is so that everything doesn't happen at once.

 ~Albert Einstein

Early coaching day! I really enjoy the sunrise ;).

KB Skills

3 RNDs

20 OHSwing

20 1-Arm Swing

10 Figure 8 to Hold

Just wanted to stretch it out a bit. Feeling tight after yesterdays couplets.

Swim AM

1250M

5x125 mixed stroke

5x50 sprints freestyle, rest 2 minutes between

4x100 mixed stroke

Catch myself a few warming rays. Snuck in a few ounces of frozen yogurt, yum, salted carmel ... topped with coconut and chocolate covered espresso beans. Thought I would hold out for this evening, but being down the hill has me a little warmed up with no breeze. Worth it!

Run PM

800M, rest 4 minutes

400M, rest 2 minutes

200M, rest 1 minute

100M, rest 30 seconds

200M, rest 1 minute

400M, rest 2 minutes

800M get ready for yoga!

Treat ... Yoga class ;). Going to finish off the day with an overdue session of stretching it out and checking in with myself.

Summer is Here!

Finish each day before you begin the next, 

and interpose a solid wall of sleep between the two. 

~Ralph Waldo Emerson

Morning fun at the pool. The day before our first dual meet of the season. Cool! Athletes are prepped as much as we can in two weeks and I think the team is looking great this year.

AM
1500 Swim
3x500

Afternoon workouts are not always my favorite at the end of the week and end of the cycle. This week has been a little kaddywampus with rest. So, keep moving forward! Rest is coming this weekend ;). A little swim meet action on Saturday and lazy lazy Sunday and sunshine.

PM
Plow Transitions

Skill
No skill wod as Rx - I will get on the P bars soon.
HSPU instead, much better today, shoulders from yesterday are good.
Single arm handstands on the wall.

Oly
Snatch
7x2 @75#
Ugh, these felt lousy and power not squat. I was wishing for cleans.

Just confirms my need for rest. I was not able to get HRV today. Unit was just not cooperating. Very curious though! We'll see what tomorrow brings. Pulse Ox good at 97/HR @54, so not too shabby.

5 minutes to complete
Backsquat @ 1RM Snatch +20 = 105#
Overhead squat @ 75% 1RM Snatch +20 = 85#

Back squats felt fine. Blew through them pretty quick. OHS, well let's just say, I wasn't feeling it. i couldn't find the motivation to even get the weight overhead, so, moving on.

Breathe and get ready for the conditioning WOD, just not a big day, so this should go well. Just get my head in the game ... I was thinking, nap.

MetCon
5RNDs
5 DL @ 145# (Rx 185# I dropped 20%)
20 Burpee over Bar
9:33

Yahoo! I was flying after this one. Totally pumped up. Too bad I couldn't metcon before lifting. But I know better ... Great energy, while the burpees always leave you in a pool of sweat, my form and speed was feeling great. Consistent, no stopping. Bar was a great weight and though I was feeling a little barking in my core, it was goooood.

Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~

Really?! Max Today?

Never letting the competition define you. 

Instead, you have to define yourself 

based on a point of view you care deeply about. 

-Tom Chappel

AM Swim
7am - 1000 yds

Really wanted to flush it out early today. Late afternoon workout yesterday left me tired a little worn out and sore, but not too much, just a little ;)! ... and I want to get in and hopefully lift in the evening. Super due for the 5x5 a full week and a half behind.

Warm up
1x100 Freestyle

Work
4x50 Fly/Free
4x50 Back/Free
4x50 Breast
4x50 Free

Cool
1x100 Freestyle

Holding on the 5x5 work. This will fill in nicely plus based on CJ's annual CF programming for competition, this should be a rest and max test week. Getting with the program.

Warm up
3RNDs
10 PVC Walking lunges
10 PVC OHSquat
10 PVC Push jerk
100 Single unders (these are so fun and fast)

WOD
Work up to 1RM today for each:

1. Snatch - 90 (match PR)
2. Jerk - 115 (PR 125)
3. Backsquat - 165 (match PR)

Total = 370

Well, max day, not PR day.

All is well and I have to get this into my thick skull. It is summer my training is different based on the coaching time I am on deck all morning. Additionally, I spent about 45 minutes in the dry sauna pre-work out. I thought maybe it was just the excuse I could use to get out of max lifting. I was tired from the day already, from the previous days workout. Funny thing happened,  I felt so much better, but am sure there was some post sweat impact. Plus, I could use some hydration (pay attention, so this doesn't come back and bite me/you in the glutes.

Voice in my head, "Pssst! Don't be unhappy with the numbers. Just be a smart athlete, jgirl!"

Sunday Swim

There is nothing like a quiet morning, blue sky and cool water. I love these swim days. The work is active recovery, so it is an opportunity to stretch and flush it out.

Warm-up
Range of Motion
2x50

Work 
12 x100
Kick, Pull, Swim
100yds each stroke

Cool-down
2x50

A nice rest on deck post work. Perfect!

Chill ...

This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy. ~ George Bernard Shaw


Well, really, the chill in air is more or less gone and the pool is spectacular. So, chill would be referring to an active rest day! Yay!


SWIM AM
750yd (a cruise today)

FR/BR swim/kick - Just couldn't put anymore bfly in this week with the wods. Nice low volume. 50yd TT from CFEndurance is due this week. 32.

1 pulling set, which felt tremendous after yesterday's volume of pull ups or was it push ups or maybe the sled pull, well however it translates ... my lats need a good reach and stretch out.

HOLD ON!
Hmmm, new focal point between now and September ... Moxie Madness, yikes! Get working on those GOATS.

These may or may not be in the workouts. Only guidelines. If there’s anything on the list that can’t be done then they are in novice. Masters only slightly modified.

Men/Women x unbroken reps
Front Squats 155/105 x5
Back Squat 225/155 x 5
Thruster 155/105 x3
Hang Clean 155/105 x3
Push Jerk 155/105 x5
Prowler Push
Box Jumps 30/24
Kb Swing 32/24 x5
Dead Lift 225/155 x10
C2B Pull Ups
Double unders
Rowing
Watt Bike
Wall Balls 30/20 to 10’ Target
Squat Snatch 135/95 x3
Ring Dip
Bench Press Bodyweight x3/3 (75% of BW)
Handstand Push-ups

Just Lift it :)

Good coaching morning ;). Great WOD! I love it when people come ready to work and have some fun.

Lifting session: Burgener program - just jumping in here with Andy's guidance. I like this, I like being able to build the confidence here.

Warm up
Joint Mobility

Work

1. 2 Snatch pulls, 2 Snatch, x5 (55#)
2. Snatch Balance 5x3 (65#)
3. Skills trf 5x4 (65#) work on receiving the bar on the back
4. Clean shrugs 5x5 (115#)
5. Assist work

• Back Xtn 15, 15, 15
• GHD 10, 10, 10
• Hanging leg raise 10,10,10
• Chin up 5,5,5

Rest

WOD
Yes, I did do this on purpose, even though there were a lot of lifts today. Sometimes you just have to DL.

Warm up 50%/60/70, 3x3
5/3/1 - Wendler
75%/85/95 1RM(225)

Death by Power Clean ;)!

EMOM
1/1, 2/2, 3/3 etc until failure
Power clean @L3 95#
Push up

10 minutes 10 RNDs + 18 push

Afternoon
500 Swim

Review

"A man may fulfill the object of his existence by asking a question he cannot answer and attempting a task he cannot achieve." - Oliver Wendell Holmes Sr

Mobility: Stretch 45 minutes

CFE Taper: Swim 8x50

Massage ;)

130.8 I was definitely in OT mode, swelling is going down. not nearly as tight in the legs. not as fluffy either. good good, feeling relaxed and building energy. thank you green tea!

During this time it will be good to consider upcoming training. I will finish 603 PTP and set a new periodization goal.

 

Advantage

If you're wanting to be of an advantage to others, 

be as tapped in, turned in, turned on as you can possibly be. 

~Abraham 

Swim CFE(am)

1000 yds @ 85% of 800 TT
500 yds for fun - ALL strokes. Skills & drills, DPS, dives for distance and I am in love with the Bfly again! CF has made me strong and the flow is amazing~

Skills (afternoon)

HSPU on band

Ring push ups

WOD

AMRAP 10 minutes

10 GHD sit up

10 KB Goblet Squats 35#/16kg

10 T2B

6 +10 RNDS

Fun WOD and hubby did it with me ;-) which made it super cool. Intensity was mid range unfortunately, but the music was great and I was keeping my eye in trainer mode.

CFE
Swim 4x400's R-2:00

WM/KB SkillFigure 8 to Hold 8 minutes
3 x 10 Bar Dips

WOD
Weighted Pull ups - dead hang, no kip - much harder, I do like them though
2-2-2-2-2-2-2
bw/10/12/15/20/25/30 fail

CFE WOD
4 RNDS
3 Power Cleans (100#)
10 Burpees

Those burpees knocked it out of me by Rnd 4. Good stuff.

Skills
Dbl Under ladder 1-10-1
Only missed on 8 on the way down. Good control practice.

Sunday full of joy

This time, like all times, is a very good one, 

if we but know what to do with it. 

~Ralph Waldo Emerson

Beautiful day! Perfect pre summer morning. Gorilla Vanilla coffee, quiet times and a plan.

Swim 2100 yds
Time Trial 500yds 9:14.82

Working on improving stroke and efficiency with some great drills.

Kick 300 side, 10/10
Pull/Stroke 300 drag, flick, br3
Blend 300
Set 600
Cool 200

Trek down to CFRsvl for CFE
WOD
AMRAP 90 seconds ON, 90 seconds OFF x 8 sets
5 C2B Pull ups
5 Power Cleans, 95#
5 Burpees

I love these short rep wods, so much fun for a butt kicker. Never hit 2 full rounds per set, but...happy get the cleans in 2nd round of each set ;-).

1+8 reps, 1+7, 1+9, 1+9, 1+8, 1+8, 1+10, 1+9

HSPU skill work

KB Skill:
Loving the Figure 8 to hold for 8 minutes @ 12kg. Tough but GOOD.

Swing it Hard

You Can't Turn Back the Clock, but You Can Wind it Up Again…

Thanks CF Rhody Kettlebells for that tagline. Good stuff!!

Personal June Skills Work and Challenge 12 kg - Figure 8 to Hold and today's warm up, 8 minutes. Cool!



Busy, busy...no WOD!
I know that I should be testing, but just like last time...it is my week out of the CF gym for first week of swim team. Damn! Luckily, it will all be there when I get back, now just to find someone to train it up.

KB play but no real wod today.

Cycling strong 45 minutes endurance.
Swim 30 minute workout.

Tuesday back in the pool

2200 yd swim

wm
4x100

build x6 repeat
1x50 (6 right arm, 6left arm, 6stroke)
1x50 streamline kick

core
8x50 swim
4x100 pull
1x200 swim

wm
2x100 swim

Sunday Swim

Perfect morning

2200 Swim

Chillin' out swim

2200 yd

WM
100 Free
100 Breast

Build x6
50 Free B/R
50 Free B/L

Core
6x50 Free 1:15
6x50 Free 1:10
6x50 Free 1:15
6x50 Free 1:10

Cool
4x50 Breaststroke :15

Post Meet Stretch

Saturday July 11, 2010

Swim 2000 yds (pm)

WM x4
1 x 25 Freestyle :10
1 x 25 Breaststroke :10

Build up
4 x 100 Freestyle, Kick every 4th :20

Core
8 x 50 Freestyle  on the 60
2 x 100 Freestyle w/ pull buoy :20
8 x 50 Freestyle on the 60
1 x 200 Freestyle :30

Cool
4 x 50 choice

Good swim, times easy to make, finished under 40 minutes. IT band really irritated. Plan on SMR tonight!