Back in the Swing

“Nothing happens until something moves.” 

― Albert Einstein

Run 1 mile
I realized the Bay to Breakers is this weekend, better get a few little runs in before Saturday ;) Jumped on the Paleo Solution podcast with Joel Jamison!

Warm up
10 minutes
1 minute plank
10 MedHvy DBL DL - 24kg
10 MedHvy Swing - 24kg

Not really feeling a skill today.
Missed yesterday's workout and bummed. Too many days off.
First day of Swim Clinic and I coached for a long but fun 3 hours ;).

Ate late, woke up feeling tight but as the am went on I felt sluggish not good and flowing.
I really needed a metcon burner today. But not on the menu, nor did I want to decide what to do. So stuck with the plan and did some med/heavy work.

Omega had me only at Good for Readiness ... hmmm showing insignificant stress but fatigued with an incomplete recovery ... reserves at moderate. Need to do more study of findings as a pattern develops.

Work
2 RNDs
1-5 ladder
KB Pushup on bell
Renegade Row
1 leg DL @24kg

2-10 ladder
Myotatic Crunch w/10lb med ball
DBL swing
Barbell squat

These always are so much more work than I anticipate ;). Loved it though. Broke at 8 reps and up on the ladder. Just getting my butt kicked.

DBL the Love

... keep a balance in your life, 

acknowledge the great powers around us and in us. 

~ Euripides 

Warm

R 1 mi

Handstand Holds/Walk Accumulated - 5 min max effort

Really seeing improvement here ;) in overall balance, walking, well a few 'steps' strung together makes me happy right now.

Function - Inner Thigh "Love"

5 RNDs

w/yoga block held @ inner thigh (low)

15 Russian twist w/bell

10 Overhead squat w/pvc

5 Walk out to downward dog

Precision for keeping the block in place and form solid was the key to this warm up.  I thought I would only go 3 rounds at first but this was well worth the 5 round effort.

Work - DBL Tainted Love

5RNDs

5 Toes to Bar (T2B)

5 DBL Clean/Press to Burpee w/push on KB

5 DBL Swing to Snatch

5 DBL  Shoulder bridge press alt each side

5 DBL Reverse rack lunge each side

25 DBL unders ;)

20:52

Felt absolutely fantastic. I love the workouts where I am spent but more energized when I am done.  

Kept this one light and fast @DBL 8kg. Really had to watch balance on burpee/push up. Since I woke up feeling a little Saturday love lingering and I didn't have DBL 12kgs, it was a sign. Fast and fun ~

For my ETP(ers)

Slept in 7:30am

AM Coffee only not BP

WOD fasted (10:30am)

PWOD shake 1:1 (11:30am)

Lunch w/PWO carbs (1pm)

Sweethearts

From faith, hope and love, the virtues of religion referring to God, 

there arises a double act which bears on the spiritual communion exercised between God and us; 

the hearing of the word and prayer. 

~William Ames

Warm up

4 RNDs - light weight, heavy weight, light weight, heavy weight

Double Bells, each movement 50M light - 8kg/30M heavy - 16kg:

• Bear Crawl
• Farmer Carry

Workout

2RNDs - 1st RND up complex, 2nd RND down complex

Using Double Bells complete the following complex:

• Swing @ 20kg - 1,2,3,4,5 (4,3,2,1)
• Clean & Squat @ 16kg - 2,3,4,5,6 (5,4,3,2)
• Push Press @ 12kg - 3,4,5,6,7 (6,5,4,3)
• Snatch @ 8kg - 4,5,6,7,8 (7,6,5,4)

MEGA hard workout. 

So, strategy was to work on my heavy swings, the clean/squat was aggressive with the numbers, but my DBL front squat has been consistent, so ... What really happened ... I made it through the first 3 sets as noted above. Then sets 4/5/6 I dropped the 16kg down to 12kg. Bells were only set down to move to next weight and I might have snuck in a breath or two before picking up the next set. Whoa!

Felt the need to cool it down some, so added this in. I have been wanting to get on the bag again and work on breathing.

Post work

• Heavy bag 3 RNDs
• Meta crunch 3x15

LUNCH!! Felt well earned today. So, I did, I went there. 

Boarshead Beef Frankfurters w/sauerkraut over steamed shredded cabbage, fresh basil and tomatoes, topped with parm cheese. I do not even miss the bun, but it would have been good to have something to hold all this juicy goodness together. Creative mind get working!!

Stick to the Plan, Man

Back to basics ... stick to the plan. Kinda ;). I love the KB assist work on strength day.

Strength
StrongLifts A 5x5
Squat 100
Bench 75
Bent Row 85

Work
4 RNDs
18kg DBLs

• Double Kettlebell Push Press: 6 reps
• Kettlebell Sumo High Pull: 6 reps
• Double Kettlebell Alternating Hang Clean: 6 reps
• Double Kettlebell Snatch: 6 reps
• Front Squats With Two Kettlebells: 6 reps
• Two-Arm Kettlebell Jerk: 6 reps
• Kettlebell Thruster: 6 reps

Feeling very tired today. Fasting day. Happy but not so happy, rather have stayed home for a nap. However, after getting in and a little warm up, the lifts felt good, still at 1minute between sets.

Thought I would get in some interval row work, but, just couldn't find it.

Next week I am going to add in the CrossFit Endurance Skill Based Running - 6 week Turnover/Cadence Template. It will fit right in after warm up or post assist work. Always can work on running skill and I just don't feel that I am as efficient as I should be by now. So ... woven into the plan works wonderfully!

Spring & Swings

In the depth of winter I finally learned that there was in me an invincible summer.
~Albert Camus

Perfect KB work today. I really do love these guys!

Russian Turnip
6am
Warm-up: 5 rounds of 5 of each @ 20#

• Russian twist each side
• Goblet get up sit up
• Weiski
• Sumo Dead Lift High Pull

Workout:
1-5 ladder
Reps on each side with single bell

• Swing
• Clean
• Press
• Squat
• Snatch
• TGU

5-1 ladder with double bells @12kg

• Swing
• Clean
• Press
• Squat
• Snatch

9am
40 minutes Cycle w/intervals & spin between

Flush it out!

Mobility
SMR Primary 3

DBL the FUN

Didn't feel like anything today. Lax warm up with 200 single unders and a ladder of 1-10-1 DBL Unders.
5 RNDS Cindy


WOD

10 DBL KB Snatch
15 DBL KB Push Press
20 DBL KB Clean & Squat
50 DBL KB Russian Swing
20# KB today on the DBL's

4:52 zowie that was fast and furious. Will bell UP next time and feel the heat intensify. I was very surprised at the intensity of that one. Good recovery.

Skills: Cleans