Savage, Or Something Like That

“In all human affairs there are efforts, and 

there are results, and the strength of the 

effort is the measure of the result."

~ James Allen, "As A Man Thinketh"

8Min AMRAP
Cash In- 50 DBL Unders/50 Singles
10 Alternating Side Lunges
10 PVC Pipe Twists
10 PVC Pipe Pass Throughs
10 PVC Good mornings
10 PVC Thrusters
10 InchWorm Pushups

MOS - Preliminary Week1Backsquat 5x5@BW 125# 75 seconds of rest between setsGood mornings 3x8@ 75# 

AssistDB Deficit Reverse Lunges 4x10Hanging leg raises 4x10Tension "RKC" Plank holds 4x 15 seconds   

Goal: Increase BSquat to 1.75% of BW - 1RM is at almost 1.5 so work to be done. 

Neurologic Drill
Min 1: 3 snatch grip pendlay rows @ (bar)
Min 2: 3 snatch grip pendlay rows @ (55)
Min 3: 1 snatch grip pendlay row @6 (65)
Min 4: 1 snatch grip pendlary row @ (75)

Strength 1RM Pendlay Row 140# 

MetCon
21 Min AMRAP:
8 Pendlay Rows @95# felt like this was the appropriate weight for today ;)
8 Box Jumps
8 Toes 2 Bar
800M Run

3 RNDs + 400M Run
Ugh the runs are feeling like mud. Super enjoyed the rows though.

Time for the new cycle. I am playing a little as we get started. I have really really enjoyed the Avalon training program this last week but the Masters group starts today. So, I am going to pound it a little up front. I know, I know … but there is no reason why I cannot use the warm up, mobility and a finisher here or there. Not double the work, just supporting the integrity of the work. Where strength crosses over I am working the same neurological aspect and that is a good thing :). 

So, patience and observation. Today felt wonderful. After a long swim season and a decent rest, the Macebell 4 weeks combined with Nia Shanks BBA/ADD was a good maintenance & overall body opener and core stabilization as well as just some darn fun with new movements and tools. I will continue with the core movements of 360, Slams & 10-2s, the workouts can be fun finishers along the way or just a quick flush on an endurance day as well. Options are good!


Feeling a little more like my old new self. Everyday. Change.

Twisted

Science is like a love affair with nature; an elusive, tantalising mistress. 

It has all the turbulence, twists and turns of romantic love, 

but that's part of the game. 

~Vilayanur S. Ramachandran

Warm up
1000 Row

3 RNDs
10 Wall ball
10 Jump Squat
10 Burpees
10 TRX Rows

Skill
Rope Climbs

Strength - Week 3, Day3 BBA
All sets 5x6 reps

• Backsquat  -145# incl 20# chains (about 80% 1RM)
• Glute Bridge 
• KTE

Macebell Training Week 3
WarriorMaker
A1: Barbarian Squat
A2: Gravedigger
A3: Warrior Joust
A4: Twisted Sword Draw

HE: Tabata Battling Ropes
Rotating Movements 1-4x2 each set
Wave/Alt Arm Wave/Fat Grip Wave/Side to Side

Yep, done after this one. Great workout. Really really enjoying this training program.

The Key

“Continuous effort - not strength or intelligence 

- is the key to unlocking our potential.”

 ~ Winston Churchill

Warm up
1 Mile AirDyne

3 RNDs
5 Bfly pull ups
10 Push ups
15 GHD sit ups
20 Squats

Skill
3 RNDs
5 P bar swings
Ugh, didn't quite get the rest of the skills work (chicken wings & dips) just happened to be 'hanging' around on the P bars today while watching the classes transition.

Get right to it. Had to squeeze in my lifts before coaching today. 

Strength
Backsquat 5x3 @135# - not feeling particularly strong on these today. Must be time to squat more.
Deadlift 7x2@185# - now these were feeling good!

3x10 Ring rows 
3x10 GHD raises, oops, been a while on these oh hammy's


WOD
7 Minute AMRAP

21-15-9
Pull ups - super happy I have been working on the bfly, though I was toast come the second round
Wall ball (14#)

101, that sucked!

Cool down
Plow transitions - yes please ;)

Intention
To awaken the Christ within.

Breathe, Stretch, Flow

The power to move freely with your body, is part of your Evolution.

Breathe. Stretch. Flow. 

Woke up still feeling the effects in my legs from the weekend. 

Breathe, stretch, flow. 

Planning a good flush out before lifting. Seriously, did I do that much work! There was so much fun that it hardly felt like work. Well, I do know that I woke up a few areas that have not been working as much! Start with some sun salutations and get to looking up the mobility warm up!

Considering my relationship with time. I am in the perfect place to begin creating some new habits. So much to consider, particularly when it comes to what I want to work on related to body movement. I know that strength is building, I am feeling good with that, but I have had a tingle in the back of my mind about 'movement' not just strength or power.

AirDyne - 1 mile, tight

EMOTM 10

5 Ring swings

2 Snatch @bar

Meeting with Juan to do some MU practice Thurs ;). Yep, I combined these in the interest of time for me. Since I am not MUping yet.

Warrior Mode Flow

2 RNDs

10 each

Knee slide through

Leg pull through - know that I know ... so much easier!

4RNDs
5 Backsquat @145#
5 Snatch grip DL @ 95#
10 GHD
10 Superman rock

Had had to play with more spidey stuff. 
10 each side
Lateral hand push ups ... not sure what they are really called! Both hands on the same plane on one side of the body. Me likey ;)!

Meditation
The power of habit. First create the habit. Then the habit creates you. 
What might you be creating? Do you want to create something else? New habits must lead.

Food nugs
Breakfast smoothie - finishing up the pumpkin - current fav!
Coach for a couple of hours. Water. Workout.
PWOD - straight to lunch, Dbl serving of grilled chicken over herbed salad w/mango salsa dbl dose
Cheesecake yes, you heard that right. Coffee on the side ;) - Nutrient Timing?
Lara Lemon Bar w/sunflower seed butter and lots of it!
Pulled beef slow cooked over celery & sweet potato

Summer Song

In summer, the song sings itself.  ~William Carlos Williams

Morning Joy
Tread water 30 minutes

3RNDs
Sprint 25 Freestyle - Get out, 25 Push ups
Sprint 25 Breast stroke - Get out, 25 Squats
Sprint 25 Butterfly - Get out, 25 act Flutter kicks over the pool edge

Yeah baby! Love these little dittys!

Afternoon Rub
Warm up
3RNDs
Row 300M
20M Bear Crawl
Ring rows - no partner for tug o war!

Skill
Atlas Stone - 40/70/90#
Just too freaking hot to focus on these. Really want that 115 but it wasn't today.

Strength
Backsquat worked up to 165#
5 sets of 3

I hear myself saying REST out loud, I know that I am in that mid-swim summer league phase of just being damn tired when it comes to heavy ... this felt ick. Should have given this one the heave-ho today. Solidifies my decision to take this month off of L2 training and focus on StrongFirst movements for the fall cert.

MetCon
21-15-9
KB OHSwing 24kg
Burpee over Box 20in
6:26

Gawd! On top of the heat inside the box, these were not as much of a delight as I had hoped ;). I super loved the swings, of course.

Must check the eating, I think that I am under feeding a bit believe it or not. So much activity these last couple of weeks and on a tough roll for the next few weeks. Check it all! HRV, pay attention, don't just measure!

Summer is Here!

Finish each day before you begin the next, 

and interpose a solid wall of sleep between the two. 

~Ralph Waldo Emerson

Morning fun at the pool. The day before our first dual meet of the season. Cool! Athletes are prepped as much as we can in two weeks and I think the team is looking great this year.

AM
1500 Swim
3x500

Afternoon workouts are not always my favorite at the end of the week and end of the cycle. This week has been a little kaddywampus with rest. So, keep moving forward! Rest is coming this weekend ;). A little swim meet action on Saturday and lazy lazy Sunday and sunshine.

PM
Plow Transitions

Skill
No skill wod as Rx - I will get on the P bars soon.
HSPU instead, much better today, shoulders from yesterday are good.
Single arm handstands on the wall.

Oly
Snatch
7x2 @75#
Ugh, these felt lousy and power not squat. I was wishing for cleans.

Just confirms my need for rest. I was not able to get HRV today. Unit was just not cooperating. Very curious though! We'll see what tomorrow brings. Pulse Ox good at 97/HR @54, so not too shabby.

5 minutes to complete
Backsquat @ 1RM Snatch +20 = 105#
Overhead squat @ 75% 1RM Snatch +20 = 85#

Back squats felt fine. Blew through them pretty quick. OHS, well let's just say, I wasn't feeling it. i couldn't find the motivation to even get the weight overhead, so, moving on.

Breathe and get ready for the conditioning WOD, just not a big day, so this should go well. Just get my head in the game ... I was thinking, nap.

MetCon
5RNDs
5 DL @ 145# (Rx 185# I dropped 20%)
20 Burpee over Bar
9:33

Yahoo! I was flying after this one. Totally pumped up. Too bad I couldn't metcon before lifting. But I know better ... Great energy, while the burpees always leave you in a pool of sweat, my form and speed was feeling great. Consistent, no stopping. Bar was a great weight and though I was feeling a little barking in my core, it was goooood.

Slow and Steady

The question isn't who is going to let me; it's who is going to stop me. 

~Ayn Rand

Moving so fast this week. It seems like a hundred balls in the air. I am feeling in flow with them all :)~

I have to admit, I finally have experienced a true, non reactive moment this past weekend. Looking at things without judgement, without fear, without reaction, but in true observation and response.

As things continue to move, the universe is charging full steam ahead. I am continuing on with L2 training and am excited about this upcoming week. All seems to be fine and I am tracking my HRV which I think is making a significant difference. That and the fact that we are on a 3x week, 2 a days. So plenty of time for 'rest'.

Pool deck is wonderful! I do love the season. Kids are progressing so quickly this year!

Today was an early coaching day for CF, so that 4am wake up call ... I just couldn't hang and woke up too early. Trying to cut down on the coffee intake, I didn't want to jump right in. A little wee hours reading and back on schedule.  Morning classes were fun and I was jonsing for my Day1.

Warm/Pre-WOD
Scorpion Transitions

3RNDs
3 Toes 2 Rings
2 Skin the Cat
1 Back Roll to Support - no bueno ... these need work
2 Skin the Cat
3 Toes 2 Ring

Hand care! Don't delay.

Strength
Back squat (should have been box squat but no spotter, so went rougue)
3x3, 3x2, 3x1 - 123/143/163 173f - had to try

Deadlift w/band - went purple today, hard
10x2 - Max set @155

Straight into the Assist Work
3 Rounds For Completion
6 Squat cleans @85#
5 Atlas Stone to Shoulder @75#
10 Glute Ham Raises - I am so happy these have become easier, I remember when I couldn't get one!

Coach time! Eat time! Head up to the hills and finish with a quick met con on the property

MeCon
21-15-9
Thruster @ 45#(no Wall Ball)
Pull up
Push up - not sure I was going to get through these baby's! So done ~

Pushed through it all. I know that I have the capacity here. Take these things in stride. Listen to my body. Feed it well. Be smart. Do it right, then fast, then heavy - reoccurring mantra.

Do The Work

Nothing will work unless you do.

- John Wooden

Morning
Pre WOD
Run 1 mile
Plow Transitions

Skill WOD
EMOTM 10 minutes
:20 Overhead Squat hold 45#
10  T2B

Strength
Hang Snatch + Squat Snatch 10x1 @65#

Use 5 minutes to complete:
20 Back Squat @ 95#
20 Overhead Squat @ 75#

30 Perfect Cleans @ 95#

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

Complex

We struggle with the complexities to avoid the simplicities. 

~Norman Vincent Peale

A little post Tabata trauma this morning. Not too bad, but between the GHD in yesterday's work set and the evening sit ups those snatches took all I had to hold up from the squat @max. OHSquat felt great, Snatch Balance, need to do that more often, confidence of movement. Denny would be happy with the hip xtn, felt that bar fly up.

Skill WOD
Snatch Complex
10 RNDs
Power Snatch/Snatch Balance/OHSquat/Squat Snatch
Max @65#

Strength
5x5 Backsquat 3 second pause at the bottom
95/115/135/155x3/145



10x2 Deadlift w/band, okay these were pretty fun ;)!
Resistance tube/band (20-24# I think)  95/125/145/165/185/195/195 - goodness/185/165

Assist
Barbell Good Morning 3x10 45#
Farmer Carry 20kgx2/50M slow walk

Guess I don't know about the 100# rule or at least was not paying attention. But I am excited that I have my pack ready for some slamball action this week!

Conditioning
I called Uncle today. Yesterday I added in a late V02 Max (planned) followed by Tabata (unplanned) workout of  swings@20kg/push/squat/sit, loved it, but I can tell my adrenals were in a spin into the weeee hours of the morning. I will pick up training tomorrow. Too much in one session with the metcon. I really enjoyed training weights in the evening though. Early metcon, work, work, extra trip, work, work on the other side, train, coach, enjoy the family. That'll be it in a nutshell. Sometimes we call it life ;)!

3RFT
R400
20 Burpees
TBD

Double Up

1pm
Workout of the Day
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground) - I liked working on these today
Rest 2-3 minutes

B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM) - 85#
2 Muscle-Ups (Alt 3 pull/2 dip)
Rest exactly 2 minutes

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM 130
* Set 2 – 3 reps @ 85-90% 140
* Set 3 – 1 rep @ 90-95% 150
* Set 4 – 10 reps @ 70-75% 115
* Set 5 – 8 reps @ 75-80% 125
* Set 6 – 6 reps @ 80-85% 130
* Set 7 – 4 reps @ 85-90% 140
Rest 2 minutes between sets.

Break, Life ...

5:30pm

:30/1:00/1:30
Bridge (last round wheel)
Plank
Bottom of squat hold

10 minutes headstand variation

“Cindy”
20 minute AMRAP:
5 pullups
10 pushups
15 air squats

Couldn't help myself.  Even though I was already worked I wanted to play a little. It has been so long since I did Cindy and even though I was already worked, I took the opportunity to practice bfly pull ups, finished push ups scaled and can't believe that squats felt great! I am attributing it to my balancing morning treks.

17 RNDs in 105 heat and I was only one round short of where I thought I might get. On that note: huge blood blisters on my hands, which I was more distracted with that the workout itself. Darn! I have too much work to be out with hand problems. I can't even remember the last time I tore ... glad I stepped it down a bit though, I am sure that avoided a messy deal. Something I remember about CJs chat was ... are you an athlete who knows when you can push through and when you need to back off of something.

All will be well :)!

The Vision of a Champion

The vision of a champion is bent over, 

drenched in sweat, 

at the point of exhaustion, 

when nobody else is looking.

~ Mia Hamm 

Time to believe.



Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.
Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM, 90#
Minutes 5-8 = 85% of 1-RM, 95#
Minutes 9-12 = 90% of 1-RM, 100#

C.
Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D.
Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM, 130#
* Set 2 – 3 reps @ 85-90%, 140#
* Set 3 – 1 rep @ 90-95%, 150#
* Sets 4-6 – 10 reps @ 65-75% 110#

Rest exactly 2 minutes between sets.

I feel like the drag is behind me and am definitely feeling back in a groove. When is lunch?! ~jgirl

Really?! Max Today?

Never letting the competition define you. 

Instead, you have to define yourself 

based on a point of view you care deeply about. 

-Tom Chappel

AM Swim
7am - 1000 yds

Really wanted to flush it out early today. Late afternoon workout yesterday left me tired a little worn out and sore, but not too much, just a little ;)! ... and I want to get in and hopefully lift in the evening. Super due for the 5x5 a full week and a half behind.

Warm up
1x100 Freestyle

Work
4x50 Fly/Free
4x50 Back/Free
4x50 Breast
4x50 Free

Cool
1x100 Freestyle

Holding on the 5x5 work. This will fill in nicely plus based on CJ's annual CF programming for competition, this should be a rest and max test week. Getting with the program.

Warm up
3RNDs
10 PVC Walking lunges
10 PVC OHSquat
10 PVC Push jerk
100 Single unders (these are so fun and fast)

WOD
Work up to 1RM today for each:

1. Snatch - 90 (match PR)
2. Jerk - 115 (PR 125)
3. Backsquat - 165 (match PR)

Total = 370

Well, max day, not PR day.

All is well and I have to get this into my thick skull. It is summer my training is different based on the coaching time I am on deck all morning. Additionally, I spent about 45 minutes in the dry sauna pre-work out. I thought maybe it was just the excuse I could use to get out of max lifting. I was tired from the day already, from the previous days workout. Funny thing happened,  I felt so much better, but am sure there was some post sweat impact. Plus, I could use some hydration (pay attention, so this doesn't come back and bite me/you in the glutes.

Voice in my head, "Pssst! Don't be unhappy with the numbers. Just be a smart athlete, jgirl!"

Cool Breeze

6am
Conditioning fun
KB fun ;)
1 RND
20 KB Swing 16kg
20 Deck squat - really work on feet close to glutes to spring up
10 DBL Cleans 16kg ;) yeah
20 Squat (10R/10L)
20 Figure 8 to Hold
2 TGU R
30 second Plank R
2 TGU L
30 second TGU L
10 Snatch R
10 Push up
10 Snatch L

10:30am
Strength
Wendler fun. Really, the app is making these days so nice.
5/5/3wm 3/3/3+
Bench

45/55/65, 70/75/80x9

Assist 2x
5 Pull ups
10 Snatch each arm

Backsquat
65/75/95, 105/120/135x12

Assist 2x
10 Fast Box jumps
10 Inverted Medball situps

Calm
Trail walk 1.25m
Breathing mediation, find the pattern

Interrupted

Buy-in: PVC pass thrus, 10 pull ups, 10 sit ups, 10 squats

Strength: Wendler
Backsquat
3/3/3, 125/135/145
These felt really good.
Banged up my knee on Friday and was still feeling the swelling, but the lift was nice.

CFRV WOD (Thursday)
AMRAP 20
5 KB Swings 35#
10 HRPU
20 Walking lunges (10 es)

Time constraint, only got in about 15 minutes-ish, stopped to help the move some equipment, gym was closing, just not a good flow. Well, all day was relatively unprepared but I was happy for the movement. Right arm sore from so much overhead this week. Time to get in for a session.

Freedom Gone Bad tomorrow, and I really need a full day off ;). I was thinking of a good dry sauna session.

Pumpkin Pi

Great workout today ;), really nice.

Warm up: Range of Motion, PVC Pass Thru, OHSquats

Strength: Wendler program
Backsquats 5/5/5+
65%/75%/85% 1RM
110/130/150 for 10reps

CFRV WOD
21 Squat snatch 45#
21 C2B Pull ups

17:37 hoa! First round made it almost unbroken, then...broken, sweaty and I really needed to control my breathing. Too fast out the gate. The squat was good, very good. I am guessing that the work should have been between 15-20 minutes so I feel that I loaded properly. Going heavier would have really changed it. Shoulder felt good and form felt very good. Happy ;).

Durability
50 2 ct. Flutter kicks
50 Mtn climbers

KB Skill:
1 arm swings 24kg 10
5 each side Cleans 20kg

Close to Home

Only the guy who isn't rowing has time to rock the boat.
Jean-Paul Sartre

Buy-in: PVC Pass thru, PVC OHSquat, Burgener Warm up, MMM Mobility Warm up

KB Skill

1 arm swing 24kg R/L

CFE WOD
Row 1000
21 Backsquat 115#
Row 750
15 Backsquat 75#
Row 500
9 Backsquat 65#

Running from room to room, changing weight and working in between another lifter...not bad all things considered!
Rx 13:31

Cash-out: PT Grinder Cool Down (yoga frog, downward dog, plie squat)

Warrior Me?!

Each of us struggles every day to define and defend
our sense of purpose and integrity,
to justify our existence on the planet and
to understand, if only within our own hearts,
who we are and what we believe in.”
~Steven Pressfield, Warrior Ethos

#Trust30
One definition of legacy is what someone feels, thinks and says when they hear your name. What are you doing today to build the legacy you want?
Awareness that YOU/I am not defined by the standards of this world. Joy. Quality of life.

WOD
10,9,8,7,6,5,4,3,2,1 Warrior makers
1,2,3,4,5,6,7,8,9,10 Pull ups

15:27

Ugh. Shoulders feeling this one, especially from the bag work yesterday.

Backsquat 10, 5, 5, 5 95/115/125/135

Jonsing

“The song we’re composing already exists in potential. Our work is to find it.” ~Steven Pressfield (Do the Work)
WM

20/15/10
Wall Ball
Sit up
HSPU - still dbl mat

WOD
12 Backquat (85#) from the floor each time
9 Push ups
7 Burpees

10:04

Really fun triplet.

Cycle eve.

Core Fun

Backsquat
3-3-3-3-3

115/135/155/160/165x2 PR

WOD
R800 3:33

AMRAP 10 minutes starts when come in from Run
15 T2B
15 Burpees
6 RNDS completed

Run 800 4:08