Trust - Goes Both Ways

"You don't always need a plan. 

Sometimes you just need to breathe, trust, let go, and see what happens."

Warm up
10 minutes
Jump rope/DU pyramid

Skill
KB Windmill
5x5 @16kg

TGU 5 minutes

WOD
5 RNDs
100 Jump rope
15 KB Push ups
15 Goblet squats @16kg
20 KB Swings @24kg

12:40

Talk about a good sweat. This felt like a bit of a grinder, just a little shorter ;). Push ups on the KB were tough and by the 4th round I had to break them into 5's. Swings were a dream!

Up & Down

It takes courage to grow up and become who you really are.
~ E.E. Cummings

Warm up
3 RNDs
10 Ring rows
20 Jumping jax

Skill
Handstand hold - 10 minutes practice
Cartwheels R/L - ugh those lefties are ugly!

WOD - YAY!! SO excited when I saw this today :)
3 RNDs
5 Rope climbs - so happy with these, so happy!
10 Power cleans (95#)
15 Deadlift (95#)

16:58 and damn that was a forearm burner

Core
5 RNDs
20 TRX pendulum
TGU R/L 12kg

Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

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 ;) ~

Focus or ?

Don't dwell on what went wrong. 
Instead, focus on what to do next.
Spend your energies on moving forward toward finding the answer. 
Denis Waitley


Warm-up:
Row 500

3 RNDs
5 double cleans hold for 1 minute and walk (rack practice) @12kg/26#
10 V-up to Push up - ugh
10 deck squats - yeah!

Workout: 
9 RNDs (45 seconds for each round) Shaun Cairns Grad Workout

So, I took 1 RND = R/L, total of 180 swings

10 two hand swings @20kg/44#

This was a nice work set, not meant to kill it! My energy level and mental outlook on training this past week has not been high. Feeling like I need to step back on the volume and work on some balance. I should be starting a Full Strength Cycle this week coming up. Get to it, don't hinder. Work, enjoy, play with variety. That was the goal today.

1 clean and squat with a 2 count hold @12kg/16#

Went lighter than I can clean due to the press at the end of the hold.

Hold the bell in rack position until (key word here) 45 second timer rings then press

Well, it would be nice if I actually READ the full workout instead of scanned and went for it! I actually held the bell for 30 seconds ... I tried 45, but knew after the 2nd round I would be totally smoked for this workout ;)! So not really too far off the timing, but a good stretch for my mental capacity.

Continue on to the swings and other side of your body.

Again, not reading the instructions for the work, right up front ... I should have seen that each round was 45 seconds. However, this work felt spectacular. Lesson ... focus.

Warm-down:
Ladder

Happy, happy, happy!

1 Turkish get up then 5 snatches right side at the top of TGU
1 Turkish get up then 5 snatches left side at the top of TGU

Added ladder pull-ups in between RNDs - hands are healing well

Continue doing 1 TGU but ladder snatches down 4,3,2 and 1
(Optional pull-up practice in between rounds of TGU and snatches)

Tame the KB Beast

Toughness doesn't have to come in a pinstripe suit. ~

 

Warm-up
20 Burpees
2x
100 yd Run
100 yd Run backward
10 KB Figure 8
10 Partner Wall ball Toss


Skill
Ring Push up
Ring Dip progression - loved this! I feel it, I can feel where I am, body awareness HUGE
Ring Handstand - that was cool

WOD
35# - Going for it all the way!

2 TGU R
4 Snatch R
6 Press R
2 TGU L
4 Snatch L
6 Press L
for 5 RNDs

Rest 3 minutes - Repeat for 2 full cycles

Bruiser! LOVE the KB's . Totally failed my last TGU on the left side. Hanging with some gal pals having a blast.

Ho Ho Row!

Discipline is the bridge between goals and accomplishment. 

~ Jim Rohn

I can't believe it is over.

While I am not anxious to hop back on the C2, it is bittersweet. I know that I will not continue rowing at this volume, but I will make more of an effort to row more than I did prior to the challenge. I am thrilled, excited to hit the mark!

Post holiday feasting and family, I have a regular date with the dry sauna, foam roller and yoga ;). Rest and recovery, little to no metcons this week and continue with the strength program. Rest, recover and rehydrate. Make no mistake, I am tired ;) but happy.

It is interesting when you are working toward a goal how many people try to impose their own on you instead of just being supportive or even understanding why you have made this choice. I find myself surprised where my support came from during challenge and holiday season. I am incredibly thankful for the encouragement, caring and kick in the butt when needed.

A huge thanks to Ted Hawkins @ CrossFit Benchmark for coaching me through some big points of performance!

The question: CrossFit Rowing - We feel your pain. What do you think is the hardest part of rowing?

The answer: Paul Buchanan said every word I was thinking.

The point when the 'handle down demons' are in full chorus, chanting inside your head -

• "you started to fast - you just can't last"
• "stop now and do it another day when you're feeling fresh"
• "who do you think you are - you're no good"
• "say you got a cramp/pulled a muscle/the wind changed and stop"
• "your hurting now and it's only going to get a lot worse"

But equally this is the best part for when you drive on with the tired legs, force the weary arms to pull, strive to keep the back levering through the exhaustion, the heart is thumping it's way through your chest, every breath is like a gasp as you slowly drown but then you get to the 0 on the screen - at that point it's all worth it - you've slain the demons - conquered the forces of darkness - you are the victor and with it you relish in your delight! Well, once you are able to get off the floor ;o)

Strength

Bench DE

3-3-3-3-3-3-3-3-3

65#

TGU

24 - 12kg

Start Early, Finish Late

Row
1539

Strength
Backsquat ME
5, 5, 5, 3
95/115/135/155

3RNDs
10Good mornings
7 TGU @12kg
10 Russian twist

Row 
5001

Looking forward to some skills work with the group. Not sure what is planned for this evening.

Hey hey 75K

Even if you are on the right track,

you'll get run over if you just sit there. 

~Will Rogers

S&C OFF

Row

5055

24:22

Yesterday was a doosie. Yet I woke up feeling surprisingly great! A little low on energy, not dog-tired as I expected, so YEAH! Coach, eat, nap, eat, shop with my sweetie girl, eat, snuggle, eat just a bit more. Good!

I was tempted to do today's CFRV WOD, always the KBs on my day off! But, a great Friday treat ;)! Plus, 12 Days of Christmas WOD coming soon!

TGU

17 @8kg

5R/5L

5R/5L

5R/5L

2R/2L

Mobility

YES

Primary 3

Ankle bits

Super Day

 Conquering any difficulty always gives one a secret joy, 

for it means pushing back a boundary-line 

and adding to ones' liberty. 

~ Henri Frederic Amiel

Today was meant to be a skill day, alone, however, a creep here and there and I am looking forward to a serious day of rest and rowing!

Deadlift (group work, form)

5-5-5-5-5

95, 115,135,165,165

Skills

Handstands & cartwheels

3RNDs - not for time

5 Decksquats R

3 Bfly pullups

5 DecksquatsL

3 Bfly pullups

5 KB OHSwing 20kg

10 1 Arm KB Swing 24kg R/L

Here is where I blew it ;). Talked into doing The Chief (I went mini).

5RNDs

3 min on 1 min off

3 Power Cleans @45#

6 HRPU

9 Squats

7,6,6,6,6

Row/TGU Combo

6574 (500 row wm earlier in the day)

6X

Row 1000

TGU x3 (each side)

What's for lunch!?

Wacky Wednesday

Kettlebell Warm up
2 minute Drills
Swings 35#
Clean & Jerk R/L 35#
Darcy Swings (Alt R/L)
Dbl FS

Skills
3-3-3-3-3-3-3-3-3

3 Sets of
Hang Clean 3,Power Clean 3,Squat Clean 3 

Go over complete list of process each set.

Row
5013
22:23

TGU
14 R/L@12kg

Clean Mechanics

 Accuracy of observation is the equivalent of accuracy of thinking.
~Wallace Stephens

I was fortunate to have spent the morning with one of our local coaches working on form for the Clean. Hang/Power/Squat. Nice to have another pair of eyes and guidance. It's those little points that can make all the difference and change the thinking to action. I love the process...observation...thinking...action.

Otherwise rest cycle almost complete. I have to say that I am not missing the rower today. Cold and in need of a nice warm sauna followed by a stretch.

There are so many things wrong here. Glad I have an opportunity to work on it. Focus on technique. Learn proper mechanics. Now, do the work and support the lesson ;)



TGU
No weight

Getup/Setup with Rest

Desire is possibility seeking expression, or function seeking performance. 

~Wallace D. Wattles

The Getup
Unweighted 12R/L

The Setup
It is time for me to find a program and stick with it. I have not found/earned significant gains over the last year when it comes to any of my lifts and have decided to take some action. Start to finish programming. I am not terribly upset with my max lift weight, I am more concerned with technique, which seems to be my biggest hindrance. I believe the increase in 1RM will come with increased awareness, regular practice and improved efficiency.

Supporting exercises will be in the form of metcon as noted in CF Journal by Matt Chan - (nice kettlebell Matt!)

So, let's see how well I can integrate this into my regular box WOD's as well. “The magic is in the movement, the art is in the programming, the science is in the explanation and the fun is in the community.”

Westside Barbell
Conjugated Periodization
Understanding the Program by Dave Tate (full article here PowerWOD.com)

Light(s)

A great attitude does much more than turn on the lights in our worlds;

it seems to magically connect us to all sorts of serendipitous opportunities

that were somehow absent before the change.

~Earl Nightingale

Row

4037

18:45

TGU

10 R/L @12kg

Saturday coaching. Great work done by the box. After two classes hopped on the rower. Time to pick up the pace to hit the challenge volume. Taking one day off made a difference! Good here. No need to push training. The WOD was a fun one, but it is time to hit the smart button and watch for OT. Tomorrow heading to Super Training to see Mark Bell do some powerlifting! Good times.

Simple

Row
3524
16:23

TGU
9 R/L @12kg

Hubby's holiday party tonight. Good day for just a row a few Getups and a rest. Simple.

Up, up & ... up

Any idea, plan, or purpose may be placed in the mind through repetition of thought.

~Napoleon Hill

Yes, I am feeling a week of work. I like it. As I told my sister who is the newest CFer of our family, you only get two weeks to complain about being sore, then just know it is going to happen ;).

While my two weeks of rowing volume & TGU's is not quite up. I just need to know that I am going to be feeling it combined with my box WODs and take my rests and enjoy them!

Order of today's fun:

Row

3523

Broken down by C2 WOD (which was 5/1000m multi effort, I modified distance)

1005 @22/23 spm - this was hard to keep low

1011 @24/25 spm - better pace for me but still hard to keep low on pace

1003 @ 26/27 spm - nice flow here

504 @ 34 spm - just go fast ;)

I really had to work at keeping pace on these it was a good lesson on 'how' and I could feel the different levels of effort. I will do this again! Now, I just need to learn more about damper position and where to go low/med/high.

TGU @12kg
4R, 4L, 4R, 4L

Anyone, anyone? Anyone else doing these? Volume isn't too high, but I am feeling the effort in these consecutive.

DE
Deadlift 12 sets of 2 (yes even after yesterday's mash up)
@60% 135#

WOD
Modified CFRV but perfect for the DE lift day

3RNDS
Run 200 (while my partner jumped rope)
10 KB Front Squats DBL @ 16kg each
10 Good Mornings 35# bar

Went with the DBL KB because I didn't have the right bar weight. Stabilize that core baby, different core engagement here and 70# was a treat.

Only As Strong...

...as my weakest lift ~

Today's work was awesome!

I did not begin the day raring to go though. Here's how it went down...

Had a restless night sleep.
Woke up 5:15am sore from yesterdays work. Not crippling, but really feeling it upper body!
Not hungry, but did not feel well digested. Think I ate too late.
Coffee, this morning a must.

KB Work
@6am

2RNDS 16kg/35#
20 Swings
10 Deck Squats
20 Cleans (10 each side)
20 Figure 8 to Hold (10 each side)
20 Alternating Lunges (10 each side)
1 TGU = 1R/1L
20 Sit ups
1 TGU
10 Push ups
20 Snatch (10 each side - do not alternate)
10 Burpees

Class dismissed ;). Great work

Row
3511
16:22

Tired today on the rower. Hit 1500 rested 1 min then plowed through the remaining 2000. Get it done and stop looking at the numbers. I am no longer feeling like I have to break at 500's or 1,000, that is actually a win in my book. I am no longer in sprint mode either. It's hard to switch gears and I will use a strategy going forward. Keep following the WODs on C2. Headphones really helped today!

TGU
Finished up the 7 reps post KB work.
3 Barbell Getups (R/L) - this was cool. 20# bar, balancing it was a good experience! Nice.

 
Took a few minutes here. Contemplating the workout. Do I break here, take my sore body home and come back tomorrow? Today's tabata mash up will be a great compliment to DL/Squat DE, but....no, that is not the recipe, is it.

CFRV WOD
The Bear Complex
1-1-1-1-1

Working up 45/65/85/95/105/115 fail
Note to self: work on the clean ;)

Tabata Mash up
DB Thruster
Deadlift
KB OHSwing
Box jumps

Now I am done. Tired, sweating and ready to go home. Looking forward to a hot shower ;). Missed my peeps today.

Keep Moving Forward

If we are to go forward, we must go back and rediscover those precious values -

that all reality hinges on moral foundations and that all reality has spiritual control.  ~ MLK

Warm up
Row 500
10 PVC Pass thru
10 PVC OHS
10 KB OHSwing

CFRV WOD
25-20-15-10-5
Sit ups alternating with 
4-8-12-16-20
Pull ups
Ring dips (band assisted full range of motion, still 4 was my max at at time, my nemesis!)

9:57

Row
Row 3522
Total meters so far 30,108
Damn! I am surprised and happy ;) ~
It is not easy, but I am feeling good about it now.

TGU
6 Right side first then 6 Left side
Sandbags today

Fatigue set in after 3 in a row but kept going, especially after today's wod. I like that I can scale the weight and keep my form most excellent!

Skills
2RNDS
Do them right, not fast.

10 GHD
10 Butterfly Pull ups (yeah, should have done these in the wod)
10 Single Leg Deck Squats

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.

Bells in a Row ?!

Call on God, but row away from the rocks.  ~Hunter S. Thompson

Buy-in
TGU 3 R/L 12kg (not alternating)

Dynamic Effort Lift
10 sets of 3 reps each @50% 1RM
Bench 50# w/chains
Focus: explosive moment from the bottom

Good set. Had to work on keeping heels down in the first few sets.


S&C (aka supporting sets)
4 RNDS
10 DBL KB Floor Press 12kg
10 Pull ups (alternating C2B/Kipping)
10 DBL Cleans 12kg
10 High Pulls R/L 12kg (each side)

Row
3522
15:44

Wanted to stop at 2000, broke for 30 seconds, then finished the last 1500. I am surprised how some days are so much harder to get the volume done that others.