Trust Your Training

On the mountains of truth you can never climb in vain;

either you will reach a point higher up today,

or you will be training your powers so that you will be able to climb higher tomorrow.

~ Fredrich Nietzsche

Training my powers ... oh so much to ponder here! There is some depth that I will give some serious thought to.

I find myself, still anxious. Taking these full days off, is good, but I still want to be in motion. Working some bells today. Just feeling the need to swing and keep some movement flowing. All things with medium intensity. But I am feeling the need for a blow it all out WOD, maybe a chipper, soon. I have to be squat responsible until I reach the progress level. I guess I am 'training my powers'.

It is an amazing weather day and I couldn't resist getting the work done right on my doorstep. I think the temp hit 65, breezy, with the bluest of blue sky.

Evolution Kettlebell Groundwork
BW L1

Run CFE
Getting ready for the 6 Pack 1/2?! 10 weeks out
Completely unofficial, canyon trail run. Let's do it!
Luckily my driveway is just about the right distance for this one.

• 8x200, 2 min rest

Kettlebell Drills
Basic Ladder

Warm up
15 TRX row
10 Lunge stretch each side
10 OHSquat PVC

5-1 Ladder (each side all w/12kg)

• Bent row
• 1 Arm swing
• Squat
• Snatch
• Push up on KB
• Tactical lunge

Volleyball is going well.! Us old folk are out there getting it done, let's hope that continues tonight as well. We are 4/6 matches so far. Not bad for second year newbies. Weather is changing and time to stay warm. Good thing we have a bye on our 3rd match tonight ;). Crockpot and family snuggle on the agenda.

Meditation
In silence is my wisdom.
Listen for the silence under the noise today.

Is CrossFit going to kill you? If it hasn't in 5 years, I might be safe :).
Great response from Layne Norton.

Start Over

People will hate you, rate you, shake you and break you. But how strong you stand is what makes you. - Unknown

 It's time. I've reset my training schedule, going into week #3, now it is time to get the mind-game in play.

Tough day on the trail, but 5k accomplished. I did enjoy it a little ;).

 

 

Life Will Go On

~you start wherever you are — and then you get better. ~CF Listbeth

Good day in the 'box'. Really missing my peeps though. Effort felt good, focused and haven't done OHS in quite a while, so happy with form.

I am feeling out of sync but performance is acceptable. While I have my 8 week plan (now almost at 6 weeks) I really want more socialization and community as well as some additional coaching.

CFE Strength

Dynamic Effort Power Cleans 12 sets of 2 reps @ 65% on the :45

85#'s of fun ;)

Rest 5 minutes

CFES&C WOD

21-15-9

OHSquats 65#

HSPU (scaled to 1 plate)

6:04

CFE Run
Finally go it in there. (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Nutrition
WOW! Berardi does it again. I do love his style. Great article and experiment on IF.
I am in. Going to select one of the programs and lock it. While I do tend to include IF in my overall nutrition plan. It is not ever to that degree. Now I will track and measure along with the remaining 6 weeks of training.
Brilliant!

Pain Debt

A perfection of means, and confusion of aims, seems to be our main problem.

Albert Einstein

Back to it! I love having a schedule. Loose enough to be fun, tight enough to do work!


9am
CFE

Buy -in: Dynamic Effort - Box Jumps 8 sets of 3 on the 1:00, MAXIMAL effort for each jump. 
Rest 5 minutes

CrossFit S&C WOD
5RNDS

• Hold breath for 30 seconds (up to 1 minute)
• 15 Push ups (used the perfect push up for form and depth)
• 15 Air Squats (butterfly)
• 15 Sit ups
• 15 Double unders

12:25
Very challenging to go from holding breath to work after 2nd round. Broke it into 3/10 second holds. Slow push ups down for depth and range. Wow eye opener. 

12pm
CFE Run
Short Interval - Max effort Hill Sprints (love my driveway!)

• Run (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep

Mobility: Lower Leg Business

Team RxChix! CIM Here We Come ;)

We are 'Team RxChix' and we are ready to train! Okay, all signed up for the CIM Relay with my peeps from CFRV (Camille, Krista & Duffy). I plan to track training, recovery and nutrition here for the next 8 weeks.

Give me a shout out if you are lurking around and are an endurance athlete of any kind! This will be my first 10K and it feels like a stretch. Running has never really been my 'thing' when it comes to fitness. I enjoy a run on the trails here and there, this time of year the landscape is such a treat. I do the WOD runs, did a trail/adventure run for the Super Spartan 8mi amongst the dozen obstacles (in the rain/cold/sleet of lovely southern California foothills), ran a 5K in the triathlon, but never really just run for distance or fun.

So, this is a challenge. I plan to step back a little and incorporate POSE running consciously. I feel like I really only dabble and I will be looking for some additional coaching. While I have no aspirations of running a marathon, I would like to get to 21K (aka 13.1) next year and improve each of my benchmarks along the way. I'm IN and hope to learn and grow through this training cycle.

Buy-in:
ROM The Maxwell Daily Dozen
Perfect length warm up for a Long Interval workout.

1. Hula Hoop Circles
2. Pelvic Tilt & Rolls
3. Front/Back Bending
4. Lateral Bending
5. Qi Gong
6. Spinal Wave
7. Shoulder Rotations
8. Arm Circles
9. Boot Strappers
10. Pumps (downdog/updog)
11. Cossack Squats
12. Table Top

CFE Long Interval
Thought I would go TT today, however, it is the full distance I am training for. So backed it up.

Track run - 2x1M, Rest 4minutes
Mile 1 - 8:55
2:20
2:15
2:10
2:10 - not sure how to pace myself on these, picked it up a bit.

Mile 2 - 8:07
2:02
2:03
2:02
2:00

SEAL Grinder PT yoga cool down


Skill:
Handstands - up to 5 second hold
Cartwheel R/L hahahaha on the left!

Nutrition:
Time to cut down or cut out coffee. Start tracking caloric intake for first week on Livestrong.

Tri it ;)

CFE Run
Dynamic warm up
5K Tempo/TT Day

Lower back left side a little twingy today. Likely from yesterday, but felt just fine post run and stretch.


Active Recovery
500 Swim TT - 9:12

Feeling a bit of tension and fatigue in my arms from, but have been asking a lot with the new boxing drills and wod's together, all in all, yeah good to be back in the pool to stretch it out!


603 PTP: Rest Day

Mobility WOD:

• Foot Strike
• OHS/Snatch Prep

Sunday Funday

Buy-in: 10 Dislocates + 10 Rotational Dislocates, Burgener warm up

603 PTP:

• Deadlift 135/125
• Press: 45/40

CFE WOD
21-15-9 - 11:42

• OHS 65#
• T2B
• Dips 

Head out to the track

• Run: easy 2x400 on the 2:30, 2x800 on the 4:00
• Cash-out: 10 cartwheels each side (hahahahaha), 50 yds Broad jump (fun ;) between 2-3 yds per jump), Handstand hold (3 solid seconds...it's a start!).

Sunday on the field~

CFE

Run (3S Sun): 12 x 300m, rest 1:00, hold within 2-3 seconds

Good! I was able to keep within the required 2-3 seconds for the duration.

What a way to get out of the car and onto the track. Thought it would be my rear or hips that would feel this one but it was my driving leg, hip flexor.

Fun part was...hubby shared that the combined width and length of the football field was equivalent to the yardage ;).

Mobility WOD
Long Car Drive Recovery
DO THIS CAR-MOD!

This is a MUST view for anyone getting ready to head out on the road!

Get busy living!

"Life wastes itself while we are preparing to live." – Ralph Waldo Emerson

Though, no sun out today... Almost skipped the run today, but there was a break in the rain, kinda ;-).

Active Recovery
4 - 800M, 400 jog recovery.

Last run 1:50 400y, 4:00 800y

Yes, tired, but happy to have run even in the rain!