Bells & Belles

... the act of flowing is essential to life! ~Abraham

Range of Motion

Prayer squat

200m Heavy Bag Partner Carry ;) - learning how to communicate, good stuff.

KB movement review

MyMadMethods 

KB 16kg all movement

2 RNDS

1. 20 KB OHSwing
2. 10 Deck squats
3. 10 DBL Cleans (yowza, I love kicking it up to the 35's)
4. 10 Air squats
5. Figure 8 to Hold (still one of my very favorite KB moves!)
6. 30 second Plank
7. TGU R
8. 30 second Side Plank R
9. TGU L
10. 30 Second Plank L
11. 20 Plyo push up on KB (10R/10L)
12. 10 Snatch R
13. 10 Snatch L
14. Run 400

Invigorating. I just LOVE working with the KB's! Fun fun morning with the girls. We only meet 2 Saturdays a month but it is really one of my favorite work sessions.

Gobble Gobble

Gratitude is the inward feeling of kindness received. 

Thankfulness is the natural impulse to express that feeling. 

Thanksgiving is the following of that impulse.
Henry Van Dyke

Way to start the day! Thankful to be with my peeps and have some fun.

CFRV

Team WOD - 2 members, each member performs a movement then rotates.
5 RNDSEach movement is performed for 1 minute Every rep COUNTS

Power Clean 95#
Push up Hand release
Air squat
Rest

Total reps = 343

Good because now we have to drive for 3 and a half hours! Coffee and we're off ;) to be even more thankful.

Moving on~

Great unexpected workout today at the local gym CoolFitness ;)

I had planned to get it done outside of the canyon, but popped in for a run on the loop and happened to get in the last WOD there. All closed down getting ready to move across the street, a new beginning.

Buy-in: Dislocates & rotational dislocates

603 PTP:
Day 

• Deadlift (wm up set 3x3) work - 170x3, 150x5
• Press (wm up set 3x3) work - 55x3, 50x5

So um, feeling yesterday's Bear Complex, yep, I can say sore today. Work was still good though the presses felt heavy, hope I can wash my hair.

Cash-out: 7 RFT 21 squats, 14 KTE, 3 MU (subbed 4 pull, 4 tri push ups) - 9:36 very fun!

4 RNDS B2B Tabatta -simulate bike, which is still non operational for training ;( then 20 minute run. Oh yes, welcome back GRIP.

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

Let it Rain, We'll Still Run

WM
Light Grace
30 Clean & Jerks 65#

WOD
4 RNDS
400 R
44 Squats

Happy Bday Beckie~

Squat, Pull, Push~

Deadlift
5-5-5
175 x5, missed my last lift in the rotation, so left it at 175 with 185 being my 5RM

WOD
75 squats
50 pull ups
25 push ups

50 squats
35 pull ups
15 push ups

25 squats
20 pull ups
10 push ups

11:32

A tribute to our Veterans

A day late but no less meaningful.

Started out with the Highlander Challenge - 3 of us ladies pushed the Highlander 460 yards around the parking lot. 4:28.

Veterans Day 2010

Run 1.3 miles
460 meter dumbbell farmer’s walk (50/35)
30 kettlebell swings (53/35)
15 Cluster Bear Complex (135/95) - went 75 today
30 wallball (20/14)
30 dumbbell push jerks (40/25)
30 pull-ups
30 push-ups
30 squats
Run 1.3 miles

Run, farmer’s walk and swings for the “Continental” services founded in 1775.
Frog Complex for the Navy.
Wallball for the Marines.
Dumbbell push jerks for the Army founded in 1784.
Pull-ups, push-ups, and squats for the Coast Guard founded in 1790.
Final run for Air Force founded in 1947.

Cluster Bear Complex = Squat Clean, thruster, back squat, back-thruster.

pull push squat...a lot

AM @ VictriX
WM
R400
10 PVC pass thru
10 OHS
10 Wall ball
10 Sit up
R800

WOD
40,30,20,10

Pull up
Push up
Squat

14:45

post wod core work, variation of 20 rep sit ups, flutter kicks, leg levelers, reverse crunch, cross overs

Afternoon
15 minutes jump rope work
right, left, DU, switch, cross

Run1 mile on the school track ;-) ahhhhh~