Hard, Amazing, Perfect

The thing that is really hard, and really amazing, 

is giving up on being perfect and beginning the work of becoming yourself.

~Anna Quindlen

Morning

Swim 500yds

Warm up

20 Air squats

20M Crab walk

20 KB Swings

200M Row

20 Jumping pull ups

Skill

1-Arm Handstands

Strength

EMOTM 3 Backsquat @ 135

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Bfly pull up
• Box jump
• GHD sit up

9:24

It has been a long time since I have had the lovely opportunity to leave my sweat angel in the box. It is not that I don't work hard! I generally walk off the work out or assume the hands on knees position. But today was a full collapse on to the floor in front of the glorious fan. I think the inside of the box was an easy 107 degrees and while this was a pretty sweet trio ... quick and dirty, it left my lungs screaming! A challenge to even get down water I took the opportunity to let my body figure it out.

I have decided that this is the cycle that I will bow out of. Listening to my body, I fully enjoyed my rest week. Family visiting, some short met cons tucked into the week and a full swim week (I keep forgetting to log these workouts!) on top of the crazy heatwave that has enveloped us. Decision good. This is always the week that 4 weeks on deck hit me physically. So, a good time to do a little cutting and rock that bathing suit. Enjoy a modified WOD schedule and get ready for Championships! I am going to add in the EKG Evolution into my routine and work on some additional flexibility, bodyweight strength and straighten out the midline in preparation for some early fall strength cycles. I like this plan ;)!

Sometimes you have to shake up the process. July begins that shake for me :).

Snatch It Squat It

6AM
Meditation trail walk 1.25
Really liking these! Good hills, great focus.
Beautiful sunrises. Quiet contemplation and a few affirmations ;)!

Practice was a bit kadywampus but all in all a good way to start the week! 

A bit of rest, drop off the young-un and down for a real WOD.

5 minutes EMOM
5 Burpees - yay!
:20 seconds bottom squat hold

Great breeze out but it is already hot.

Hang squat snatch
4x3

Got up to a solid 75# on this. Excellent form working, finally.

Kept the weight here for a full Snatch on the wod. 2-2-2-2-2 (and an extra because it was good!) 2

Feel the slow start, hips down, shoulders up, good shrug, fast turnover, and other than a little wiggly in the bottom, good depth. Progress made over all this time, happy.

EMOM 15 minutes Backsquat @105# Below depth, back in the hamstrings. GOOD, sweat dripping, legs burning, good.

Mobility
Monster quad stretch, both sides, ahhhh.
Wall figure 4.

Just A Little

 It is the Indwelling Spirit, the Real Self, that Something Within!

DE Backsquat 12x2 @ 70% 1RM 115
In between I did 5 pull ups rotating kipping & butterfly - just felt right.

5 RNDs
EMOM @65#
3 Deadlift
3 Hang Cleans
3 Front Squats

Tabata sit ups

I have enjoyed a couple of days rest and a couple of days fasting, re-hydrating, rebooting my system. So this is a perfect way to wrap up the weekend.

Dedicated

dedicated: /adjective - to devote wholly and earnestly, as to some person or purpose.

 After your death you will be what you were before your birth. ~ Arthur Schopenhauer

Long time family friend Mary passed from this earth recently and in honor of her services, her friendship with my mom and our family, I dedicate today's work to her life. Many blessings Mary. I hope you and mom are enjoying a beautiful reunion.

Morning Yoga

Dynamic Effort (moving efforts to the Westside Barbell conjugate work from Wendler before next retest)

Backsquats 10x3 @60% 1RM 100# w/chains

S&C (supporting sets/metcon)

4RNDS

10 Front squats (DBL KB @12kg)

10 Box jumps

10 Sprawls

10 V ups

TGU

4 R/L 12kg 

Row

3512

Interestingly enough, the first 2000 of today's row was a great flow. I am thrilled. Not that I was at lightning speed, but it felt good to stretch it out a bit.

Rinse and Repeat

Buy-in: Dislocates, Joint Mobility


KB DBL Workout
@ CoolFit

3x5 Backsquats 65#/95#/125
Been awhile, felt like I needed to warm up with these.
3 RNDS
6 Front Squat (20#x2)
10 Walking lunges (20#x2)
20 Power swings
8 Halo squats
8 Deck squats
10 Jump squat
8 Deadlift 95#
10 Split jumps

3RNDS
Yesterday's conditioning
All movements performed for 60 seconds

Jumprope
Around the world 35#
Plank complex (15 seconds frnt, bk, side/side)
Jumprope
Weiski (10 reps)
Figure 8
Sit up
Weiski (10 reps)
Great workout! Love the KB's and really enjoying these DBL bell wods.

Now, That's An Easy Day

Tired, sore and tired. I should be gaining speed here! Felt a small glimpse of it late morning though. So...DOMS from FGB6 and tomorrow will be wonderful.

CFE Taper
Backsquat 5x3 @70% of 1RM - 115

30 minutes stretching, mobility, breath work.

Basic pre event stats:
133
18.1% BF
Bone density normal
LM
Body water low. I feel fluffy, I look fluffy. So hydration is a must.
Massage scheduled.

A lot of One's

Thanks Dave (CFSAC) for being so close to my moms ;-)

OHS
1-1-1-1-1
PR 100

Front Sqat
1-1-1-1-1
PR 125

Backsquat
1-1-1-1-1
PR 155, 160 (failed)

Good day. Back to life~

Oly Moly!

Yep, that's what I am calling today's WOD. When I saw it online I was so stoked. I was a bit delusional though thinking that there was ascending and descending going on at the same time. Should have paid better attention ;-)

Armed with my new Wicked Fit T from Boston CF, I was feeling up to the challenge. Good friends, old friends, new friends...

50 Back squat (95/65)

25 Pull-ups

40 Back squat (115/75)

20 Pull-ups only I did 30 pull ups...

30 Back squat (135/95)
15 Pull-ups
20 Back squat (155/105)
10 Pull-ups
10 Back squat (175/115)
5 Pull-ups

 

18:34 Rx

 

• Sooooo much room for improvement.
• I had 3 no reps on the BS and the last one was not welcome...though I did earn them all and I am sure a few that went under the radar.
• Arm still sore and could have strung a few more pull ups together.
• I now see all the places that I could have shaved time off. Breathing for example ;-)
• But holy moly...that was a ton of work.
• Felt great. Feels a bit tight right now but well worth the effort.

The first thing I thought of when joining the group at the coffee shop was...MORE LIKE THAT! Then I got out of my car and took a step and had to giggle.

 

Skills:

working on Jump Around - flight simulator

got up to 25 DU

Run, Run, Run

30 bodyweight back squats - 95

run 800
30 Kb swings (53/35)
run 800
30 box jump (24″/20″)
run 800

17:31

Burn Baby Burn

Backsquat
1-1-1
140 PR

3RFT
3 Rope climbs
21 Dips - banded on rings
50 Squats

16:54

Definately feeling the dips and climbs in the shoulders. Good feeling ;-)

Must Get Muscle Ups soon

WM
R800
5 pull ups
10 push ups
15 squats
20 GHD sit ups

10 Mtn Climbers - pause for stretch
10 SDHP (55#)

Wendler
3/3/3
Backsquat - yep, it's a dup but the box is working on them now too ;-)

WOD
30 Muscle ups for time
OR
for us lucky ducks...

120 pull ups
120 banded bar dips

16:12