Just Another Day

 "nerves that fire together, wire together." 

Warm up
1 Mile AirDyne

3 RNDs
10 kip swings
10 walking lunges
10 Push press w/45# bar

TSC Wk2, D3
DBL KB Front Squat @ 12kg, 5x5 - time to move up in weight again
Pull ups 3, 2, 2, 1
SS Swings - 5 sets of 10 1 Arm Swings (5R/L), TGU 5x5 each arm @ 12kg

WOD
3 RNDs
1 Cargo Net Climb
10 KB DL @70#
20 Step ups @ 20"
40 Dbl Unders

Dry sauna - 45 min today, just melted ;). A bit tired today. Early to bed.

'Rock'in the Planks

I . . . am always glad to touch the living rock again 

and dip my hand in the high mountain air.

~ John Muir

Burpee Jax - oh yes, that's one way to get 'em done!50
Cargo Net Climbs - just had to do a few, the class was having all the fun! Rest days on the same day as  coaching days can be tough mentally.6
Plank5x 50 seconds + jump rope between sets Sometimes waiting for the school bus takes on a whole life of it's own!
Food nuggsChicken thigh & sweet potato!Getting ready for tomorrow's Press & Squat ;)

Nice Work

Far and away the best prize that life has to offer 

is the chance to work hard at work worth doing. 

~Theodore Roosevelt

Early day, early clients, early training, just early!

Evolution Kettlebell Groundwork
BW L1 today

AirDyne 2 miles
Flush it out.

StrongLifts A
Backsquat 120/Floor press 75/Bent row 90
All systems go.

Humid today, but nothing like a good sweat while lifting to start out the day.

EMOTM - 3 Hang power snatch w/bar

Metcon
3 RFT
50M Butcher HiPush @95#
1 Cargo Net Climb (now this I should have been doing for the last two weeks!)
20 Ct Battling ropes

5:32 ... left breathless and a big smile

I have to admit, as much as I like to pack in some volume on training days, the shorter days can give a sense of fulfillment. I do love the feeling of finishing the day's work and being completely exhilarated. That comes with some discipline of sticking to the plan and maintaining intensity for me.

Meditation
I AM the fulfillment of God's plan for eternal life.

Food nugs
Green smoothie time! The ripe season of fall fruit is here coupled by the late leafy harvest. Pear/kale
Mango chicken over arugula, baby greens w/balsamic, roasted squash & cauliflower
Breakfast for dinner?! Pasture egg omelet w/parm, fresh parsley & yum butter

Rainy Monday

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” 

WARM UP
3 rounds:
1 cargo net climb - fun!
5 wall handstands
10 overhead squats (pvc)
200 meter run

SKILL
Ring Skills - skin the cat
10 minutes

WOD
Snatch 2, 2, 2, 2, 2 - 75#

4 rounds for completion:
10 meter overhead carry (50% 2RM) - 55#
10 burpees - yeah!
10 toes to bar - felt great stringing these together today ;)