Heart & Soul

The life force works through the Heart center, 

utilizing the bloodstream (love), 

while the consciousness aspect works through the brain, 

using the nervous system (will).

  

The ride continues ;).

Finding myself a little out of balance with life, I wasn't prepared for this week's training to begin. I wanted to shuffle around the 4 day training week, but another travel weekend will make this very difficult. So, surrender! It ended up being a very fun morning and I am pleased.

Warm up
Run 1 mile - broken into 4x400 because, ugh, I was not into it!
10 KB Swing 20kg between runs

3 RNDs
5 bfly pull up
10 Push up broken up again 5 diamond/5 dive bomber
15 reverse sit ups - kind like having this option. I'd do GHD if in the box
20 squats - and that is where I felt Hogsback trail from Saturdays hike!

Skill
Opted for Handstands & pistol on the KB work
10 minutes Alt RNDs
Happy that I can still 1 hand handstand, but left side was much harder. Got up on the KBs for handstand holds. Yay!

Pistols on the bell were good, again left side was weaker and holding :30 needed focus. I was hoping not to have my back as rounded but I realize I am not going for flat either. Have to play with it. So glad I did these today. Good for the soul in some way.

Because of the group class coming in, I had to hit the heavy bag early. We'll see how this impacts energy for the rest of the session.

Conditioning - Boxing sequence 
4 RNDs - went 2:30 w/:30 rest today - Needed to get some aggression out
50 body punches & 5 R/L kicks (getting a bit higher and crisp!) every RND

Strength
Deadlift 195# 5x2
I don't think that I could have hit 3 reps today. This felt heavy but okay. Need to hook up to the BioForce and check in on my HRV. I really needed the weekend rest. All in all, pleased.

Finisher
Just felt like playing a little.
5 RNDs
5 tire flips
5 R/L Figure 8 to Hold
5 Sandbag cleans@ 30# shrugs baby!
10 Sandbag step ups on tire

The Sweet Spot

Did you see that?
 THAT was the sweet spot! 
When you turn and look and breathe deeply.
If you hit the sweet spot just right,
YOU set yourself up to be completely awesome!

Some days are just spot on :)

I sooo LOVE this!

Warm up

4RNDs

Run 400

100M tire flips

TSC Wk2, D4

• Deficit Deadlift (on 45# plates), 115#, 3 reps EMOTM - 8 minutes
• Snatch EMOTM - 7 minutes, 6 R/L @ 12kg, quick & solid :) traps pretty sore from this week's work so decided to work with ROM & crisp movement
• Pull up progression - 5 sets of negative pull ups, :10, :09, :08, :07, :06

WOD

AMRAP 10 minutes

• 3 C2B Bfly pull up - really been wanting to work on keeping these strung together, all unbroken, yay!
• 6 ALT Leg Deck Squats

11 RNDs, 3 Bflys ... and whoa, that was so worth it!

Good day, good day. Feeling flushed and worked. I do like these days. Not on the ground down & out, but well worked.  Now ready to head down and hang with some peeps to celebrate ;), friends, the passing of time & the joys of life!

Current read

You are going to have to want to dig in and expose those tender spots. It's worth it!

The Untethered Soul, Michael Singer

Excellent listen (podcast)

Gal pals, put your listening ears on but listen with your heart & soul :)!

Sexy By Nature, Stefani Ruper

Sand & Heaven

“To see a world in a grain of sand and heaven in a wild flower 

Hold infinity in the palms of your hand and eternity in an hour.”

Tire flips 100M

Diamond Push up
2x5
2x10 - had to break @7 on these then finish - arghh!

Pendlay Bent over row
2x5 @75
2x10@85

3x5 Warrior Mode 1
Mtn Climber 4ct - out/out, in/in
Leg sweep w/push up (es)
Weight transfer back to front plank

3x5 Warrior Mode 2
Plank knee to opposite elbow
Vertical side push up (es)
Leg thread (es)

Hmmm just had to throw this one in today 

4 RNDs
Sandbag Work
Sandbag shoulder R x6
Sandbag shoulder L x6
Clean & press x10
Side to side DL x10
Zercher squat x6

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. 

I Like to Move, Move

The best part of you, is the expression and passion put into your work.

Warm up
4x10 Tire flips

3 RNDs
Partner work
Partner 1
10 MedBall side slam, each side

Partner 2
10 MedBall slam
Plank on MedBall while partner is finishing round, switch

KB Work
Death By KBOhswing
Hopped on this train ;) stopped at 15 RNDs to preserve my recovery. Swings make me happy :)

Finished it off with a sampling of YogaFUSION and tissue restoration mode. Great training evening with my local peeps. Keeping thing nice and in recovery mode. Train smart and enjoy the rewards. 

People want to move.

Spiritual Warrior

Anyone can hold the helm when the sea is calm. 

~ Publilius Syrus

Evolution Kettlebell Groundwork
BW L1

100M Tire flips
10 Wall ball

StrongLifts B
Backsquat 125 - these were feeling pretty good, after getting heavy at the end of the sets last time, I thought it might be more challenging.
OHPress 65 - 5,5,fail try again next time - really struggled here.
Deadlift 125 - feeling groovy! I do enjoy this set

Walking lunges 60M w/bar - after the beating my glutes took last week, I chose to add a few meters but hold back on the weight. I want nice open hips for the upcoming squats.

Conditioning
Boxing 4 RNDs punching combo w/kicks
Jump rope 2 ON, 1 OFF, 2 ON

That just about did it. Enough time to jam home, shower and feel like a regular mom at the girls volleyball game ;)!

Meditation
Spiritual Warrior ... In A Modern World

Keen WOD

Sisters are different flowers from the same garden.  ~Author Unknown

AMRAP 12 Minutes
5 Ball Slams @20#
5 Power Cleans @75#
5 Tire Flips

10 RNDs +10 reps

Yeah! THAT was GOOD! Awfully good. After 4 minutes I was thinking, OMG how much longer?!

Great to workout with my sister. She was up visiting and we were able to push and pull some stuff, get dirty and listen to loud music ;). Dad hanging out in the background, wondering what the heck has happened to my kids, hehehe and documenting our 'fun' together.

Good times!

A Little AnywhereX

All life is an experiment. The more experiments you make the better.

Ralph Waldo Emerson 

First swim meet of the summer was a full morning at the pool! Kids swimming, parents cheering, coaches all over the deck! Fun, exhausting, exciting. The team is double in size this year and we are really looking forward to kicking things up.

This left training to a metcon today. I was going to try to squeeze it in after yesterdays lift but it was not meant to be. So perfect finish to the week. Instead of the L2 conditioning I had a hankering for the AnywhereX Friday workout. However, equipment restrictions gave me the opportunity to sub a few things and it was a blast!

Warm up

Row 500

Indian Club set

2 RNDs done on the tire for core stability

Torch

Arm circles front/back/each side

Cleans each side

Shield

Alternating Shield

Pendulum

Dive right in! :)

Work

10 Pull up on rope from ground - just not high enough to climb the belt in Cool ... yet!

20 Pull ups

30 MedHeavy KB Swings @20kg

40 Tire flips - just watch for rattlers

50 KTE (did T2B yesterday, shake it up a bit)

It went so fast... 14:37 and I was spent. Looking forward to next week's training. Fun times ahead!

Fast Flips ~

You may delay, but time will not. ~ Benjamin Franklin

Run .5 mile 

EMOTM 10 Minutes

5 C2B Pull ups - glad these still flow!
10 M HandStand walk (scaled to 10 Wall HS w/shoulder taps)

Front Squat 10x1

@ 125# Max weight

EMOTM 10 Minutes

5 Push jerks Max load  round 3 @95#, dropped to 65# to complete. Really able to feel the dip/drive stick overhead, split solid, glad I finished at this weight.

50 Tire flips for time - always fun @ 105 degrees - 4:24

Sprints at the track this weekend, likely no log press work, but will sub with KBs. I know, I know, not completely following the order of programming. Late start this week, good training though. 

My sweetie girl was out with the camera, she is such a champ, makes me look good.  I love it when she comes with me to the box because she, in turn, gets to play her favs too!

Swing, Flip, Lift ... Repeat ~

Let him that would move the world first move himself. ~ Socrates

Warm up (Anywhere X adapted)
10RNDS
10 tire flips
10 KTE
10 Pike to push up on KB (feet on tire)

21:31 - a little longer than the normal warm up, much more like a workout!

Great work, round 7 was where I broke ... but the last couple of rounds I was able to rally and get it done.

Skill (L2, but hanging tough, working on KB strength & less structured for the next couple of weeks)
Hand-stand hold in parking lot.  3 minutes of attempts - getting much better
Talk dirty to me!!

Heavy KB Swings sets - DBL @ 24kg
Feel the weight, tighten up the form.

WOD (CFA)
Oh yeah, I was looking forward to this.

EMOTM
5 DL 135#
AMRAP Burpees - work is done when 100 burpees are done.

40DL/100 Burpees ;) I did not keep track of time, too busy breathing!
Holy moly, I LOVE THIS STUFF ~

Bonus:
While coaching the evening classes I had the joyful opportunity to join in a 200# 3 man sled push/pull for 1 mile!  Rope climbs. Assist work at it's finest.

Meaningful Training

meaningful training. intelligent training.

work hard. question everything.

is it worth the cost?

is it making me better?

if not, fucking change it.

~station 515

400 yd sled pull - in my case tire pull/flip
My makeshift sled has some challenges today. I pulled SO hard ... jk ... I actually have changed tires from the tractor size to a low squatty semi & certainly heavier one, which I am struggling with on this distance. It seems it is just as hard on the rope. It just couldn't hold the friction anymore and I went flying into a sprint ahead! So, I ended up flipping it the remainder of the way.

1-10 MU (scaled to bfly pull-ups & tri push ups)
10-100 DU

Ok, so I cried uncle after 7 RNDs of this. Fail, but with good work under my belt. I was stoked about the bfly pull-ups, chin high, good flow, did them unbroken until the 6th round. Tri push was just fine too. DUs were brutal with my fatigued arms. Last two rounds I broke them into sets of 10.

EMOTM 10 min BackSquat @ 90%
Feeling very drained at this point, I took the opportunity to work up on the load.
1-2 @115, 3-4 @ 135, 5-6 @ 145, 7-8 @ 150, 9-10 @ 155

BackSquat 1x20 @ 95# felt so light after that EMOTM until the last 5 ;), shaky

@ CFA Roseville tonight
21-15-9
Deadlift 135#
Box jump 24"
6:31

Work Wednesday

All things are difficult before they are easy.  ~Thomas Fuller

Warm-up
3RNDs
500 Row
10 Good mornings
10 Air squats
10 Jumping Pull ups

Skill
10 Tire flips

Work:
21-15-9
Front Squat 105#
C2B Pull ups

10:33

Sometimes things are just hard. I NEVER thought C2B pull ups would be the easy part of any WOD. Lifts felt good, heavy but I don't feel like I broke form too often and when I did, I knew it right away.

Just keep moving forward, do the work and have fun. I am amazed at how energized I feel after these workouts. It is a much better feeling that smoked all the time. Especially the next day ;)!