Challenge oh Challenge ...

“If you aren't in over your head, how do you know how tall you are?” 

~ T.S. Eliot

300aDay Challenge
100 air squats
100 push ups
100 sit ups
Every day. Can be in any combination, can be spread out over the day.
This is about accumulating the volume, doing it right, developing muscle memory and endurance.

Started these early in the day. Sets of 4x 25 at a time. 

Squat Club
Basic guideline, squat something every day.
No volume rules, no weight rules, just do it right.
1x20 barbell

Warm up
1M AirDyne
Last set of #300aDay

So so, tight today. Taking the time to stretch pigeon again, some crow work. I do love Tabata, but the next day can be a good reminder of the work!

Snatch 3x2 - 55, 75
Clean & Jerk - 75, 95
Floor Press - 1x20 @75# - that was all I had today ...

3 RNDs
50M Sled push 125#
50M Bear Crawl
50M Walking lunges w/50# sandbag
12:41

That just about did me in. Got out of the car an hour later and knew I was in a bit of trouble. Fluids, food, some simple yoga and an early bedtime ;).

Macebell Plank drills

30 Days of Immune Boosting - FREE
A friend and I are going to get our boost on by giving this 4 minutes a day of Louhan Patting. Anyone else want to join in?



Meditation
In a hurry?!

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

A Good Mind ...

It is not enough to have a good mind; 

the main thing is to use it well. 

~Rene Descartes

Stopped off for my favorite BeanJuice on the way down the hill today. I am celebrating, bittersweet, my last coaching day in Roseville for a while. Loving the energy of the box, the peeps, the training. It has certainly pumped up my own excitement for this cycle. The double coaching days though, leave me a little drained so will back off met con today and see how I HRV test and feel in the morning.

Blessings and gratitude for my experiences this week! I have been able to dig in, share EKG and have some darn good fun along the way.

Warm-up
Evolution Kettlebell Groundwork
BW L2

Few passes of Rising Sun pt1 Prasara

EMOTM
1 Rope climb - happy, fun, happy
:10 KB Goblet squat - I always want to thank Dan John when I do these :)

Feeling pumped up after this little ditty.
Hello Rogue suedes and WODKILLA socks, let's GET SOME!

Strength
StrongLifts 5x5 A
Back squat 115# - okay, loaded and extra 10# on the first two sets ... all good
OHPress 60# -  work in this area, hello goat ... follow w/10 reps @ 35#, I guess kind of a superset
Dead lift 125# - anxious on this one ... the time will soon come

50M Walking lunges 65# - little finisher
5 Diamond pushups, 5 Out to side, 1 1-Arm from knees ;) - progress!

No metcon ;) - going to push it out until tomorrow, ready for some cleans though.

Sticking to yesterdays meditation. Good place for the mind.

Food nugs
Morning smoothie w/prewod fruit load
Rice is really tearing up my gut right now. Going to hold off a few weeks. To much build up.
PWOD - greek yogurt w/minneola
Almond butter w/some dark chocolate
Not feeling the lunch ... and I know I need it! Feel like a ninja socked it to me.
Ground beef over leafy greens, just not settling well.
Way under again, I am not even going to log it.

Hold & Resume

Realize what you can be.

Feel all the strength that you build,

And put it in what you believe.

Friday
I am not always the best at days off. Sometimes you have just got to hold off and listen. Not that I don't enjoy a good rest day, but I think there are just so many things that I can enjoy even in a short technique session. A little sore this morning, but it shook off pretty quick with a some simple yoga flow and a good cup of joe. Stretching & The Fuzz. Seems to be a topic of interest this week. I am determined to keep mine in check. I will often find myself working on something, especially if I am in the box. But today ... great coaching morning, so much to focus on and a little luau dress up, so completely distracted and took a full rest day. Big juicy burger and girl talk for lunch. How could it get much better than that?!

Saturday
Okay, so woke up feeling groggy today. Not so much tired but a little low on energy. Planned out my training week as I  knew there would be some days requiring adjustment to the normal schedule and proceeded to drag my butt into the gym. Must resume motion. Once there and warmed up all was good ;). Plus scored two small truck tires on my way home. Kinda happy with that.

NO EKG or otherwise this morning.

StrongLifts A
Back squat @100# - these felt very good, smooth and efficient
Bench press @ 70# - because I am rotating between Floor press & bench, I thought about holding at my last weight, but glad I didn't.
Bent row/Barbell row or ... @ 80# - which I should call the Pendlay row for accuracy.

Over all, feeling good on the lifts today. Still taking 1 minute rest between sets. Need to read further on this and determine the best time to adjust.

Asst work
3 RNDs
20 Sandbag lunges @ 40ish #
10 ES - Around the World
10 ES KB Snatch @ 12kg

Finisher
4x Row 250, 1 minute rest between

Keeping it short and sweet today. I do plan to do the Hotshots 19 WOD next week in honor of the firefighters so no use over doing things. Looking forward to those high rep power cleans ... Segway to article...

Good reads
The Not-So-Evils of High Rep Weight Lifting
Key concept: Funny how it comes back to good coaching.

Not Your Average ...

So why do I and others around the world do what some people might consider

extremely foolish?  

Because we dare to challenge ourselves - and you should

dare to challenge yourself as well.

Stop being content with being average.

Never sure how I am going to feel on these early coaching days ... but today with a consistency of ETP under my belt, I am in great shape. 

Up at 4am always leaves my CNS a little off and with the 2:30am wake up call on Sunday followed by long drive/long run/long drive ... I thought for sure I was in for a slump, but took my OmegaWave measurement after the 5:30 class and confirmation that I was in 'GOOD' readiness mode. That means ok to lift but a crazy long met con would be bad. Perfect for today's programming.

Warm up

5x5 Tire flips

Indian Clubs @ 1#

3x15 Pendulum

Shield Cast 3x10

Front Swing DBL 3x20

Shield Cast Alt 3x20

Strength

1RM Backsquat PR!! @ 173#

Slow & steady progress. I enjoy lifting at CFA Roseville because the weights are fully colored and glorious!

1RM Press @ 73# 

Holding steady here, ready to go up, maybe the Indian Clubs will offer some help over time.

MetCon

3RFT

20 DB Walking Lunges

10 T2B

100M Overhead Carry @ 75#

8:46

Straight up CrossFit day. Finished it off with 3 hours of Swim clinic coaching and I am anxious to get in the water myself!

Independence

You cannot build character and courage by taking away man's initiative and independence.~ Abraham Lincoln

Nothing like a great visit! Thanks Joel and CF Independence!


Strength
Front Squat
5-3-1
80/90/100% 1RM

WOD
100 Walking lunges
80 Push ups
60 KB Swings 35#
40 MedBall Cleans 14#
20 C2B Pull ups

16:43 - I sooooo needed that metcon flusher! Travel, exhaustion and all. It was fantastic.Whew ~

I LOVE Tuesdays

CFE WOD
30 Box Jumps 20"
40 Walking lunge steps
50 Ring push ups (ugh, but done!)
60 Pull ups (feels so good!)
70 Sit ups
80 Squats

16:17

Strength - Wendler 5/3/1
Bench Press
45/55/65, 75/85/90

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.

Morning at the track~

While nutty fresh was in bball clinic, hubby and I took the opportunity to use the local high school track. Good times!

 

8x400
400 run
400 jog/walk, repeat 8 times

 

Run times:

1. 1:52
2. 1:45
3. 1:39
4. 1:42
5. 1:48
6. 1:47
7. 1:37 (for PR tie)
8. 1:38

Followed by:

• 20 Dbl Unders
• 30 Burpees
• 40 KB Snatch (35#), 20 ea side
• 50 V ups
• 100 Walking lunges

Better Than Yesterday

;-)

I love coaching in the box!

After getting motivated by the class. Did Annie with the girlie coaches.

Annie
50-40-30-20-10
Double Under
Sit ups

6:44

Weighted pull
5-5-5 10/20/30 vest

Skills:
Butterfly pull ups

Bent Row
5-5-5
WM 85/95/105
115/125/131

400 M Walking Lunge 13:23

Good Day!

Little Dity - Rest Day

3 RFT

• Row 250  
• 30 Lunges 
• 10 Pull ups

 5:39

Woke up and felt like a mac truck hit me ;-). Got in a good stretch with the ramp up class and went for a quicky wod. Feel so much better! Good rest day.

Blake

“Blake”


Four rounds for time of:
100 foot Walking lunge with 45/25 lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups

20:17 Rx

Round and Round

5 RFT:
Run 400 meters
20 lunges (10 each leg)
20 Kettlebell swing (50/35)
20 push-up

Skills:
Rope climb
Dbl Unders

Mobility WOD
Episode 95 - lower body

15 Minutes of GO!

60 KB Swings 35lb
50 Box jumps 21"
40 Wall ball 14" hit the 10ft mark 1/2 the reps ;-)
30 Pull ups
20 T2B - 10's strung together
10 Snatches 35lb each arm
100' walking lunges w/25lb, nice and steady, arms didn't feel heavy until last few lunges.

14:58 - felt great!

Skills:
PR Bar dips w/no pain
PR Dbll Unders 30 consecutive
4 Deadhang Pull ups

MobilityWOD:
10 minute squat test - felt good until about the last minute
SMR Chest Shoulder Upperback and Neck

Saturday - Weekend Thwart

3 RFT
30 DL 95#
30 Wall ball 14#
30 Walking lunges

hope heALS

Sacramento ALS Walk today.

We made it 1K and it was the toughest workout I have done it a while!

Sometimes it is the Warrior Spirit that must be trained and not the physical body ;-)

~jgirl

Death by Lunges ;-)

WM
R200
ROM
100 single unders

5 push ups
10 pull ups
10 squats

20 thrusters 35#

100 yd walking lunges
21 pull ups
21 sit ups
100 yd lunge
18 pull ups
18 sit ups
100 yd lunge
15 pull ups
15 sit ups
100 yd lunge
12 pull ups
12 sit ups
100 yd lunge
9 pull ups
9 sit ups
100 yd lunge
6 pull ups
6 sit ups

11:40 something, darn meant to write it down!

Wendler 5/3/1
Deadlift

Hopper

I was hoping to get to this WOD one of these days...since it was a small audience, good day for it.

10-20-30
Ball slams
Walking lunges
OHS 45#

Skills:
Rope climb
Deck squats
Dbl Unders
Hanging leg raises


Week1
Bench press