Faith & Flow

Faith consists in believing when it is beyond the power of reason to believe.

 ~ Voltaire

Warm up
3 RNDs
Row 200
50 Single Unders
5 Ring dips

Skill
Bar MU - assisted, these were not pretty, but they got done & can't wait to get so much better :)

WOD CFA L1
750M Row
30 Box Jumps (20")
10 C2B pull ups (should have been MU but, one thing at a time!)
500M Row
20 Box Jumps
8 C2B
250M Row
10 Box Jumps
6 C2B

14:31
Talk about fatigue in the first transition, hello BOX!

Finisher CFAX - just feeling it in today's flow, so fun to coach, not it's my turn to play!
Tabata
8 RNDs each
:20 ON/ :10 REST
Tactical Lunges w/8kg KB
Side Plank w/KB hold
Ring hold - yep this was by far the hardest of the movements today
Bear crawl - definitely feeling the love in the hammies in the last 3 RNDs

Pure joy! Something that is inspiring me while reading the Firebreather book. Seriously. I don't know if I had forgotten how much I loved those early days of CrossFit or the fire in my belly was just turned down a bit. Either way. This is fantastic ;)

On the Trail

Nature never hurries. Atom by atom, little by little, she achieves her work.

~Ralph Waldo Emerson

Warm up
10 empty bar presses
10 T2B
10 Kip swings
x3

Atlas Stone to shoulder x3
Atlas Stone squats x5

Log Press @ 55# x3
Keep up that form. Adding a bit of weight at a time.

Tabata ;)
2 minute rest between RNDs

• Burpees
• Walking Lunges
• Straight leg sit ups (part of todays 300)
• Ring rows

Excellent lunch! Chicken tacos ... love taco Tuesdays ;)

Ready for the slow burn.

1 Mile Sandbag carry
Took the Western States Trail down by the river today. What an perfect day for weather, beauty and some fun!

Start with and every 400 stop and perform 25 of the following movements, one movement each stop.

• Squat with sandbag (100)
• Push up feet raised on rail, log, stone etc. (100)

This was fantastic! Trying to get creative with the 300 challenge and this absolutely fit the bill today. My favorite were the push ups on the bridge, hands on the sandbag, great inversion.

WOD TECH!

Hold on, man.  

We don't go anywhere with 

"scary," 

"spooky," 

"haunted," 

or 

"forbidden" 

in the title.  

~ from Scooby-Doo

Anatomy of a WOD TECH!
Affiliate shirt, reebok shorts, Rx armband,  comp wristband,  oly shoes, knee wrap, knee socks, tape & repair lotion, PR book, lifting belt, wrist wraps & gloves, hair tie & favorite girl, fit aid, paleo pack & coconut oil in pocket!

Warm up
Tripedal movement
5 minutes

Skill
Cartwheels

WOD
EMOTM 15 minutes
Back squat 80%1RM - went 135# today
It was the last round that was where I thought, thank goodness it isn't a 20  min AMRAP!

MetCon
Tabata
Mtn Climbers
Ring rows 
Ice skaters
KB Russian Swing - 24kg

Fully costumed, which restricted some movement, but since I was a WOD Tech ... well, I was pretty much raring to go anyway ;). Doing tabata with the weight belt on was a new experience, ahahaha. Talk about a little sweating. It's gooooood!

Fun classes to coach and great workout for me! 

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Just A Little

 It is the Indwelling Spirit, the Real Self, that Something Within!

DE Backsquat 12x2 @ 70% 1RM 115
In between I did 5 pull ups rotating kipping & butterfly - just felt right.

5 RNDs
EMOM @65#
3 Deadlift
3 Hang Cleans
3 Front Squats

Tabata sit ups

I have enjoyed a couple of days rest and a couple of days fasting, re-hydrating, rebooting my system. So this is a perfect way to wrap up the weekend.

Variable

Endurance is not just the ability to bear a hard thing, but to turn it into glory.
~William Barclay

Buy-in: V02 Max 10 minutes - KB Swing

Range of Motion, oh yes, need to work out the last couple of days. Feel a bit of lactic acid, feels good, not overdone, but need to keep things loose.

KB Workout

4 RNDS @12kg

5 SDHP to Sprawl

5 Goblet squats

5 Snatches R/L es
5 Leg raises (1,2,3)
5 Figure 8 to Hold
5 Rows R/L es

Durability
Tabata sit ups ;)

Strength
Bench Press Wendler
5/5/5+

Tabata Huh?

Well, nothing like totally changing the wod and still getting a great experience ;-0!

Ashtanga
60 minutes

WM
R400
3X PVC Pass thru & KB Swing 35#

Snatch Balance
Deadlift

WOD

3-3-3 Deadlift
145, 165, 185
immediately do 8 box jumps

Tabata Something Else
20 sec on 10 sec off, 8 RNDS each movement

Row
Pull ups
Push ups
Sit ups
Squats
immediately run 1 mile for time 8:33

Wow, major moments at the end of this wod. Stress offers many challenges ;-( when you least expect it!
will do bottom to bottom tabata on friday with run.

Overall, great day ;-) Much to be thankful for and look forward to.

Tabata, yep!

If we feel passion for what we are doing,
we know that we are in the right place.

We have all been given a set of unique talents and abilities
to accomplish something in the world.

When we can let go of the need to be materially successful

and

do what makes us feel alive and important,

we can live an abundant and joyful life.

“Tabata This!”


Tabata Row - 47
Rest 1 minute

Tabata Squat - 130
Rest 1 minute

Tabata Pull-up - 74
Rest 1 minute

Tabata Push-up - 67
Rest 1 minute

Tabata Sit-up - 100
Done! 418

I soooo needed that ;-)