14.4 Row & GO!

Spring is nature's way of saying, 'Let's party!' 

~ Robin Williams

I was honestly not looking forward to this one.

Lingering on Friday left me avoiding the WOD and enjoying only a short dry sauna followed by dinner out with hubby. We had a nice glass of wine with a spectacular view of the American River.

Saturday brought more promise, while still sticking to the schedule.

Just do it.

14.4

• 60 Calorie Row - 4:13
• 50 T2B - didn't get the time on this one
• 40 Wall ball shots - finished w/3:06
• 30 Power Cleans - one by one, and time ... these were much heavier than I thought and not pretty but I am glad I have been working on cycling my cleans, that really helped.
• MU - yeah one would be a party!

But I didn't get quite there, not to mentioned I wasn't actually planning on it, no rings available, so ... 171

I would have liked to get through the cleans, but I am not unhappy with this score, this chipper was hard for me this year. I am not feeling that my WOD speed is great at this time so it'll be good to keep getting the work done.

One note, I could really feel this in my chest and post workout I am feeling the Fran tickle.

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

Never Plateau

If you put yourself in a position where you have to stretch outside your comfort zone, 

then you are forced to expand your consciousness.

~ Les Brown

So, the plan was for this to be a day off. I am in de-load week which to me means, hello ... time to play with some cool stuff. Since I am early into the 5x5 it fits just fine and I can't believe that I have hardly touched the KBs over the last few weeks. Results, big fun today, no pressure on performance.

Overall a great coaching morning. A fantastic training day and some excellent chatting time. I might consider this as close to a day off as I dare come. I am re-ignited about my upcoming training cycle and just overall feeling in a great place. Taking a breath, enjoying food & feeling success in an overall reset from the summer has left me replenished and feeling revitalized.


Warm up
10 M Toy soldiers
50M Empty sled push
10 Inch worm to push up (diamond 5 at a time)

21-15-9
Ball slam 20#
Wall ball 14#

3:46

Evolution Kettlebell Groundwork (EKG)
Added the light KBs in for these. Happy girl :) progress. Planning to incorporate the KB L1 movements & move into BW L2.

• Shinbox Switch w/ext (R/L) - KB L1
• Spinal Rock w/ext
• Single Leg Kick/DL
• Mtn Climber Sprawl (squat to R/L return to squat/stand

Skill

• 5x3 OHSquat @75# - de-load weight and well honestly, I haven't done these in a while!
• 5x3 Bfly pull up - fluid

Boxing sequence
I love the our Rsvl box has a heavy bag and battling ropes and lots of fun toys for assist work. I consider it a Big Kids Playground!

4 RNDs - this is going well to me. In the 4th round I added in the uppercut. It will now be a part of the full sequence. 1st - R/L, 2nd - L/R, 3rd - Alt w/hook, 4th - Alt w/hook & upper cut, body punches & R/L kicks @ end of each set

Jump rope 2 min ON, 1 OFF - going to move up to 3 minutes of varied jumps, really tired here.

Finisher
3 RNDs - 30 sec ON, 30 sec OFF - KB Russian swing (16kg), GHD sit ups, Battling ropes

Climb & Climb Again

"All men dream, although not in the same way. The ones who dream by night in the dusty shelters of their minds, wake up the next day and discover that it was just vanity; but the ones who dream by day are dangerous men, because they can represent their dreams with the eyes open to make them possible." ~ Lawrence, T. E., 1922

 

No 411 on the team work for the day, so a few of us were able to get together and we decided to do a variation of a current WOD. It would have been day 4 and a rest day for me so, it was all good! 

WOD
5 RNDs
1 Rope Climb
10 Wall ball 14# - wow, been awhile since I have done these. groove it!
20 Abmat Sit ups
40 Double unders

We didn't run this for time, but finished around 13 minutes. Rotating order so that we could all use the rope. Post workout, continued to work on form on the climbs. Got in another 5 solid. Felt good, trying not to use too much pull and wide feel on the way down. Keep practicing and go for speed in the next session. Thanks to sweetie girl M for my adorable good luck charm ;) ~ 

Strength
DE Backsquats on the Dynamax Ball
3-3-3-3-3-3-3-3-3-3
 @ 85#

Bring it ;)

Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens.  ~Khalil Gibran

6AM
BELLS :) - make me so happy

Buy in: 30 seconds each: Jump rope, TRX Row, Jump rope, Sit up, Jump rope, Squat repeat 3x

Skill
KB 1-arm swing 24kg

10 RNDS
10 OHSwings 16kg
5 Push ups
10 Mtn Climbers
5 Burpees
10 Clean & Press 5 each side

PM - CFRV post coaching, great evening crew! Late evening chats, only ran 10 minute WOD Rx 15
10 minute AMRAP
10 Wall Ball
10 T2B
10 Box jump
6 +13

Get Training

Coached CFRV all morning! Love my peeps ;).

Warm up: Dynamic exercises, 50 yds each. High knees, Butt kickers, Side shuffle each way, Skip, Inchworm.

603 PTP:

• Warm up sets, always included 5-5-5, 60-70-80% of lifts
• Deadlift  160x5, 145x5
• Press 55x5, 50x5

CFRV WOD:
3RFT

• 30 Wall Ball 14#
• 30 Power Snatch 55# (scaled from Squat Snatch due to endurance training tonight)

12:47 - Good fun! Taking out the squat made it fly by I am sure.


Boxing drills:
3 x 3 Combo, Kicks and Blocks
Jump rope

Durability: 100 4ct Flutter kicks



CFE Cycle training

3 Hours post workout
Tabata - yikes, first time with tabata on a bike ;) going to feel that. Thank goodness I powered today instead of squat snatched.

Just Do It

Today is the day you make the rest of your life happen.

Write down one thing you’ve always wanted to do and how you will achieve that goal.
Get that darned Muscle up under my belt. Follow the progression and program identified and do it.

Skills
Snatch
5-5-3-3-1-1-1
35/55/65/70/75/80

80 felt solid, will go up next time ;-)

WOD
20 minute AMRAP

• 5 C2B
• 10 Wall Ball 14# 9 ft mark
• 15 KB OHswing 35#

10 Rounds +20
That was gooood. Last 5 min was hard. but good.

Goat

13 Minute AMRAP

• 10 Wall Ball 14# 9ft
• 10 OHS 35#
• 5 Tricep Push ups 

8 RNDs +5 Wall Ball

Sluggish, but present.

150 of This and That and Another~

In Teams of 2, complete the following for time.

Only one team member can work at a time:

• 150 Wall Balls
• 150 Pull-ups
• 150 Burpees - yeah!

Amy was a great partner!

20:50

A good solid 10:25ish seconds of work.

We had a good plan so as not to go to failure and keep things moving.

Super fun. Still ended up in fatigue, but kept everything but the last two rounds of pull ups unbroken!

Nice!!

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

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

Just a few Wall Ball

50 Wall ball shots (20/14)
10 Muscle-ups
40 Wall ball shots (20/14)
8 Muscle-ups
30 Wall ball shots (20/14)
6 Muscle-ups
20 Wall ball shots (20/14)
4 Muscle-ups
10 Wall ball shots (20/14)
2 Muscle-ups

3/3 ratio of pull ups/bar dips on this one. Darn MU! Just get it~

21:50

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.

Saturday - Weekend Thwart

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

Irresistible

Thanks North County CrossFit - wow, when did you move in!

WOD
10-9-8-7-6-5-4-3-2-1

Box Jumps 20in
KB swings  35#
Wall Balls 14#

Since I did hill sprints yesterday...just had to go out of the box.

Afternoon Endurance
2x5 min run (1st run 1100, 2nd 1200 yeah! negative)
rest 2 min between
5x1min run
rest 30 sec between

Darn! Left my new lacross ball in the box! What?! Good thing there are options ;-)

Just get it done!

Yesterday was a much needed REST day after recovering from Monday, whew!

100 challenge
14 unbroken push ups
14 DU

Today, we just jumped back in full force.

Run 1mi
50 Wallball 14#
R 800
35 Wallball
R400
20 Wallball

Time- 21:45

104 degree heat and I wanted to spew by the time I was done. But...all is good and well in the universe. After two rounds of 4 for the core and Chipotle all is well.

Is it Friday yet?!

It was a warm am, so coaches thought we'd get in with the 11 ups today for a swim.
Total yd - 1800
Will need to post full workout later~

Monday's Pre-WOD was the dusey!

Run 1.5 mi with 12# weighted vest
13:09

60 4-count flutter kick
21 Wall ball unbroken
21 KB OH swing

15 RFT
5 pull up
10 push up
15 squat

with 8# weighted vest - what was I thinking?!
15:35 (need to confirm time but it was somwhere in there)

GREAT WOD! really think I could have upped the weight on the pull ups, but the push ups were hard. very fun~

jgirl