Poised for Greatness

 Success isn't always about greatness. It's about consistency.

 Consistent hard work leads to success. Greatness will come. 

~ Dwayne Johnson 

Make the commitment to yourself. Start now. You don't need permission but if you want it, here it is. I give your permission. You can quote me on that :).

Remember when you were younger, you might have played, "I AM THE GREATEST ...?" You still can be. If somewhere along the way, you no longer feel that stirring for greatness inside, you got a little off track or lost along the way, it's time to play!

No one can do the work for you, no one can tell you whether you can or cannot. It will be hard, there will be effort. What is greatness to you? You might want to start there. 

For me, GREATNESS comes from within. It is not celebrity or fame or ego. It is MASTERY, VIRTUOSITY & FLAIR!

We experience our lives daily :). With my focus on a WellFit Lifestyle, there are a few areas that must be explored, reviewed, rebuilt and/or developed. Here in lies the opportunity to be consistent and go for what is great. Real life, everyday!

Hope you are planning to participate. I AM!

 

ROCKIN' THE BOX

Warm up: 15-12-9 calories evil bike, squats w/bootstrappers wrapped in there

Strength: Deadlift 3x5 @175# solid work, not ready to over do it here

WORK: 3 RNDs Max effort

Row for cals 20, 20, 18

Ring dips (band assisted) 21, 18, 16

KB Swing @ Rx 16kg Russian 40, 39, 40

Rest

Core: 30 each bench raises/ghd back xtn

Very FGB  structure. Damn. Pleased that I could sort of keep my pace, but definitely work to be done here. Happy to be back in this environment. Fits like a glove. Excellent!

Enough

If you can't explain it simply, you don't understand it well enough.

Albert Einstein

Warm up
Run 1 mile

WOD - CFA L1
Quick & dirty! Or NOT!

20 Min AMRAP
5 Deadlift @95#
20M Barbell carry front rack @75#
5 Burpees on the tire

17 RNDs +3 reps

OMG that seemed to go on forever! I was good to go for the first 10 -11 rounds, all within the minute and then TANKED on time! Holy moly ... the gas tank was running low but I was able to keep pushing and not unhappy at all, just really noticed this bonk.

Great workout to break in the new kicks! Thank Blair & CFA :)!

Beyond Conditioning
Looking forward to setting up the Battling Rope for some fun.

Mish Mash

I AM the fulfillment of God's plan 

For eternal life.

Reminiscing over the the hike to Cathedral Rock Vortex. Just spectacular, who knew what peace and contentment would come from a few miles. A gift atop Warrior Rock in memory of mom, Joy & Fun being the song the flutist played. He just popped up and smiled offering his good energy & talent to those listening. Returning content and fulfilled, I was not prepared for such an adjustment to the schedule overall. Remembering that rest and replenishment is all a part of the process, the ebb and flow and should be a bigger part of the plan at this time of year, but we do tend to try and press on, my body has acquiesced.

Oh to be whole again! Feeling the effects of the extra coaching hours, the 'down for the count' allergy attack and just an overall, whew!

Gym was super busy this morning, wasn't expecting that. So flow felt a little off. Had to re-org my workout and punt a bit, so it is a mix of L2 from this week. Just not going to get it all in, but still going to hit at least 3 days.

Yesterday was a bust. Good coaching day, but The Seven will have to hold until the weekend. Just no gas in the tank ;(. The immune/respiratory system was on overload. Did warm up followed by 5 Bar MU work & 30 Dbl unders for 5 sets and called it a day. Finished the swim coaching week tired. I forgot how it takes a few days for the legs to adjust to coaching on deck w/no shoes ;).

Warm up
Jump rope - 10 minutes varied work

3 RNDs
5 Bfly pull/10 Diamond push/15 reverse sit up/20 squats

Skills WOD
In any order:

• 30 HSPU progression
• 30 T2B
• 30 Ring Row

CFA L2 WOD
Deadlift Ladder 

Athlete chooses starting weights, then add 10 lbs per minute until failure to complete.
115# and go!

Finished w/10 RNDs, pretty happy overall :)

Conditioning
Boxing drills  - kept it to 4 RNDs w/body punches & R/L kicks end of each round

Finally got a full night of sleep which has been well overdue. Took the time to  enjoy some coffee with my gal pal and much needed chat.

Fantastic Read
The Impersonal Life - Joseph Benner
Certainly not a quickie. But deep and personal.

Heart & Soul

The life force works through the Heart center, 

utilizing the bloodstream (love), 

while the consciousness aspect works through the brain, 

using the nervous system (will).

  

The ride continues ;).

Finding myself a little out of balance with life, I wasn't prepared for this week's training to begin. I wanted to shuffle around the 4 day training week, but another travel weekend will make this very difficult. So, surrender! It ended up being a very fun morning and I am pleased.

Warm up
Run 1 mile - broken into 4x400 because, ugh, I was not into it!
10 KB Swing 20kg between runs

3 RNDs
5 bfly pull up
10 Push up broken up again 5 diamond/5 dive bomber
15 reverse sit ups - kind like having this option. I'd do GHD if in the box
20 squats - and that is where I felt Hogsback trail from Saturdays hike!

Skill
Opted for Handstands & pistol on the KB work
10 minutes Alt RNDs
Happy that I can still 1 hand handstand, but left side was much harder. Got up on the KBs for handstand holds. Yay!

Pistols on the bell were good, again left side was weaker and holding :30 needed focus. I was hoping not to have my back as rounded but I realize I am not going for flat either. Have to play with it. So glad I did these today. Good for the soul in some way.

Because of the group class coming in, I had to hit the heavy bag early. We'll see how this impacts energy for the rest of the session.

Conditioning - Boxing sequence 
4 RNDs - went 2:30 w/:30 rest today - Needed to get some aggression out
50 body punches & 5 R/L kicks (getting a bit higher and crisp!) every RND

Strength
Deadlift 195# 5x2
I don't think that I could have hit 3 reps today. This felt heavy but okay. Need to hook up to the BioForce and check in on my HRV. I really needed the weekend rest. All in all, pleased.

Finisher
Just felt like playing a little.
5 RNDs
5 tire flips
5 R/L Figure 8 to Hold
5 Sandbag cleans@ 30# shrugs baby!
10 Sandbag step ups on tire

WOW!

Don't let surface things delude us,

But free us from what holds us back from our true purpose.

Wow!

I have heard that said in relation to some pretty significant 'stuff' over the last couple of weeks and while it barely covers that actual emotion behind it, WOW!

Tough warm up day for me. I did not wake up sore or otherwise overextended, but once I got to the gym, I was really feeling the impact of this week's training. 

Warm up

Run 1 mile - I was actually thankful for this today

3 RNDs

5 Bfly pull ups - everything hurts

10 push ups - broken into 5 diamond/5 dive bomber push ups

15 reverse sit ups w/10#

20 squats - rhythmic

Mobility with the band - needed

Plenty of training time today so time taken.

Skill 

EMOTM 10 minutes

20 Dbl unders

10 T2B

7 RNDs unbroken, 3 I hit the bench ... small quarters in the Cool gym sometimes :)

I was very warm after this. Happy with starting to feel loose.

Strength

Deficit Deadlift @155# on 45# plates 3, 3, 2, 2

Yep, getting heavier

Burgner warm up & a few more basic ROM moments ...

Snatch 3x3 w/bar

Snatch push press - 3x5 w/bar - that was interesting

Finisher

Just feeling like putting the 8kg KB in my hand and whirling it around a bit.

3RNDs - standing on the tire

10 R/L Around the world

10 R/L Figure 8 to Hold - I still LOVE these ;)

20 Alt Flips/Juggling - happy not to drop any! I guess I can up the weight now!

Cool Down
5 minute AirDyne

Up & Down

It takes courage to grow up and become who you really are.
~ E.E. Cummings

Warm up
3 RNDs
10 Ring rows
20 Jumping jax

Skill
Handstand hold - 10 minutes practice
Cartwheels R/L - ugh those lefties are ugly!

WOD - YAY!! SO excited when I saw this today :)
3 RNDs
5 Rope climbs - so happy with these, so happy!
10 Power cleans (95#)
15 Deadlift (95#)

16:58 and damn that was a forearm burner

Core
5 RNDs
20 TRX pendulum
TGU R/L 12kg

The Road of Discipline

"Let us guide our students over the road of discipline from materials, 

through function, to creative work. 

Let us lead them into the healthy world of primitive building methods, 

where there was meaning in every stroke of an axe, 

expression in every bite of chisel." 

~ Ludwig Mies 

Good to be home. Anxious to get some sweat rolling :) and a little bit of focus. Eating schedule off, sleeping schedule off, emotions running high, too much driving ... all worth it!

Warm up
Run 1 mile

5 RNDs
5 Bfly pull up, 10 Push up, 15 Reverse Sit-up on decline bench, 20 Squats

Oh this was tough by round 4. But glad it is programmed. I feel like it should be getting easier, but will take it all in stride and see how it goes mid week.

TSC Wk2, D4
A little behind from the week, but fits well into the weekend.

Palms forward hold :10, :09, :08, :07, :06 - with the bfly pull ups this feels right over dead hang right now.

4x10/10 1-Arm swings @ 16kg
4/4 TGU @ 12kg - done post WOD

Deficit Deadlift @135# 3, 3, 2, 2

As much as I hate the mirrors in this room, they occasionally come in handy when I am focused on form. 

WOD
10 Minute AMRAP - from South City CF thank you!!
10 Deadlift @ 95#
10 HSPU - scaled

8 RNDs +6 DL, it was all I had ;)!
This was a blast!  My favorite kind of WODs. Feeling good too. That crazy post workout energy kind of thing. Zing zing zing!

Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

14.3 Lift Jump Repeat

“The more I want to get something done, the less I call it work.”

 Richard Bach

Fresh air, Sunshine and Dead-lifts!

That is what I call a good way to enjoy the day. Couldn't get to the workout until mid afternoon but it was well worth it. Set up outside, bit of a breeze, timer & counter, 3, 2, 1 ... GO!

I really enjoyed this workout. There was so much information and so quickly about this workout on how to strategize. Pre workout warm up, mobility & post work effort was a relief to have an honestly ... made a significant difference for me. As for the workout itself, a bit of pre planning really made it go smoothly, set up weights in an order, know when to break, when to transition, box placement. Time spent on the heavy weight was well worth each rep, setting up and breathing. Last set of jumps @6:03. I was not in a hurry, it was an early quick pace, unbroken first round, second round broken into 3rds (3x5), third into 5ths (5x4) and last singles. Could I have eeked out a few more reps, I think so ... after hearing how many were doing the night before I opted for a conscious breath in between the last 5 reps. I am very pleased. It is the next day and I feel it but no rehab required. A little AirDyne flush and some recovery swings. More sunshine and a movie with my sweetie girl.

Good show HQ. I am one and done on this but will plan to do it again sometime after the Open before swim season :)! Honestly, each of the workouts so far have been enjoyable. Tough but ... I know the MUs are coming and I am not prepared, my own fault, I am there, I am there, but I am not quite there. It is something that makes the difference between work (wall ball, thrusters) and exhilaration (double unders, pull ups).

Happy girl & still enjoying the ride ~

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

Just Another Sunday

Choose rather to be strong of soul than strong of body.

- Pythagoras

Warm up
3RNDs 10 reps each
Ball slam - argggh I love getting down with these
KB Swing 16kg
Wall ball - ah heck, why not ;)
KB ATW (Around The World)

KB Skill
DBL Clean/Press @ 8kg each

Strength
5 sets of 8 reps, R :30 between sets

• Deadlift 155# - huge rush on the last two sets ... ? maybe go up in weight next time or hold the plan ... assess.
• Clean 95# - found I really had to slow down on these for form. I missed using the Bella bar today.
• KTE
• Pendulum w/knee tuck  - I forgot how hard these are! Good bruise working for hitting the box jump in the first round, sweet! I mean what is deadlift day without some bruises w/assist joy.

Punch/kick
4 sets @ 2 minutes ON, 1 minute OFF
Have to say, been doing the 1, 1-2 and added in 3, the hook, today ;). Like that one. Also adding in the 4th round is a burner but feels great. Someone must have turned up the heat though.

Jump rope
Okay today the second round of these kicked my booty. Round one all good, doing DBL Unders and criss cross was pretty fun, still using heavy rope - looking forward to my next 'flight simulator'. Next ... don't look at the clock, don't look at the clock ... damn, move the clock but like a wreck, I couldn't look away until that moment and I almost blew off the last 15 seconds, but would have to account to myself for that. By the time I  had the internal chat it was over ;).

Finisher
3RNDs

• Lawn mowers - thank you TACFIT
• Dips
• Good mornings/Boxer twist rotate every 10/10
• Coach B's snatch warm up w/bar

Peace, Love, Swim & stuff

The dream was always running ahead of me.

To catch up, to live for a moment in unison with it,

that was the miracle.

~Anais Nin

Love me a simple morning swim these days - 500 yds
Really need to stretch it out after my track morning ;) ~

Indian club opener
Range of motion

Warm up
3RNDs

• 10 Box jumps
• 10 Push ups - keep on keeping on 1-Arm destination
• 10 Goblet squats - pause in the hole, light 8kg

Strength Work sets - 5 sets of 8 reps, :30R between sets

• Deadlift @155# - felt kind of heavy today @ last set
• Floor Press @85# - raised on bumpers, worked out well
• Push Press @75# - felt good!
• Evil Wheel Roll out w/20# chain - hello hard last few sets

Feeling worked. Good flush. Keep moving.

Jump rope 2min ON, 1 OFF x2
Ooch, tired arms after presses ;)

Punching sets
4 RNDs, 2 minutes each, rest 1 minute
Finish each set w/kicks

3RND finisher set - Bar good mornings 45#, Dips, V-ups

Ok. I think I am going to feel this one. Good rest day ahead. Planning a food load for recovery.

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.

Swing, Flip, Lift ... Repeat ~

Let him that would move the world first move himself. ~ Socrates

Warm up (Anywhere X adapted)
10RNDS
10 tire flips
10 KTE
10 Pike to push up on KB (feet on tire)

21:31 - a little longer than the normal warm up, much more like a workout!

Great work, round 7 was where I broke ... but the last couple of rounds I was able to rally and get it done.

Skill (L2, but hanging tough, working on KB strength & less structured for the next couple of weeks)
Hand-stand hold in parking lot.  3 minutes of attempts - getting much better
Talk dirty to me!!

Heavy KB Swings sets - DBL @ 24kg
Feel the weight, tighten up the form.

WOD (CFA)
Oh yeah, I was looking forward to this.

EMOTM
5 DL 135#
AMRAP Burpees - work is done when 100 burpees are done.

40DL/100 Burpees ;) I did not keep track of time, too busy breathing!
Holy moly, I LOVE THIS STUFF ~

Bonus:
While coaching the evening classes I had the joyful opportunity to join in a 200# 3 man sled push/pull for 1 mile!  Rope climbs. Assist work at it's finest.

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

I am a CrossFit Woman

I am a CrossFit Woman
I do not wear makeup
I do not wear gloves
I do not do my hair
I do not ‘glisten’ or ‘glow’

I am a CrossFit Woman
I sweat
I grunt
I curse
I bleed

I am a CrossFit Woman
I will not shy away from failure
I will not hide my emotions
I will not quit
I will not hold back

Today's work felt good, but now ready for some recovery. I still cannot believe that I thumb ripped from those cleans yesterday! New knurling. deep, errrg! Plus after weighing the bar, I was heavy by almost 10 lbs on my weight, which is the good news!

Early swim of a few relays with the kids. I was feeling yesterdays cleans or was it squats or maybe a little of both. Good feeling though not feeling too sore as I am re-entering my flow. Post work today ... enjoying the Olympic opening ceremony but I am ready for a good night of sleep.

Nutrition Note: Gut feeling a little swollen, not sure what fired me up earlier in the day. I was hungry pre-workout but the thought of food in my stomach while being upside down was not appealing. Home a little late, so lighter meal of turkey over herb salad and beets w/some left over sweet potato. Let's see how that settles.


Workout of the Day
A.
Three sets, not for time, of:
Handstand Wall Runs x 20 shoulder taps (tired shoulders, take time, use core)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

B.
Take 10-15 minutes to work up to a heavy, but not 1RM Deadlift - 195

C.
Eight sets of:
Bench Press x 3 reps @ 60% of 1-RM - 65#
Rest 45 seconds
Bent-Over Row x 4-6 reps @ 21X0
Rest 45 seconds

D.
For max calories:
30 seconds of AirDyne
60 seconds of Rest
60 seconds of AirDyne
2 Minutes of Rest
2 Minutes of AirDyne
4 Minutes of Rest
4 Minutes of Rowing or AirDyne

Yeah, forgot to log cals ... even look at them. This is a brutal tool. Can't wait to start enjoying it.

Swingers & Gut Check

Quick trek down the hill offered a great opportunity to blast a quick WOD.

Strength
Wendler/Deadlift
WM 5/95, 3/115, 3/135
WK 3/150, 3/165, 9/180

Asst Metcon
6 RNDS
10 GHD sit up, both hands over & touch
10 KB OHSwing 16kg

Love that the 35# feels so easy to move now ... GHD, not a breeze, but all work unbroken and quick, efficient, felt good. That about covered it. Nice de-load week.

Now resume the position! I can't wait for tomorrow ;)!

Up, up & ... up

Any idea, plan, or purpose may be placed in the mind through repetition of thought.

~Napoleon Hill

Yes, I am feeling a week of work. I like it. As I told my sister who is the newest CFer of our family, you only get two weeks to complain about being sore, then just know it is going to happen ;).

While my two weeks of rowing volume & TGU's is not quite up. I just need to know that I am going to be feeling it combined with my box WODs and take my rests and enjoy them!

Order of today's fun:

Row

3523

Broken down by C2 WOD (which was 5/1000m multi effort, I modified distance)

1005 @22/23 spm - this was hard to keep low

1011 @24/25 spm - better pace for me but still hard to keep low on pace

1003 @ 26/27 spm - nice flow here

504 @ 34 spm - just go fast ;)

I really had to work at keeping pace on these it was a good lesson on 'how' and I could feel the different levels of effort. I will do this again! Now, I just need to learn more about damper position and where to go low/med/high.

TGU @12kg
4R, 4L, 4R, 4L

Anyone, anyone? Anyone else doing these? Volume isn't too high, but I am feeling the effort in these consecutive.

DE
Deadlift 12 sets of 2 (yes even after yesterday's mash up)
@60% 135#

WOD
Modified CFRV but perfect for the DE lift day

3RNDS
Run 200 (while my partner jumped rope)
10 KB Front Squats DBL @ 16kg each
10 Good Mornings 35# bar

Went with the DBL KB because I didn't have the right bar weight. Stabilize that core baby, different core engagement here and 70# was a treat.

Rushed

Strength
Straight to strength today

Deadlift
105/135/165/185 and damn not enough time to get in a last one, was hoping to 3RM @205. Full class ;)

 





CFRV WOD
Had to adjust the workout due to lack of weights available in the class.

15 Clean & Jerk 95#
Run 600
21 Clean & Jerk 65#
Run 400
9 Clean & Jerk 105#
Run 800

Skills:
Butterfly pull ups 6x5 good reps
GHD 3x10

PM
CFE Run
Tosh Run 3x 200/R same time, 400/R same time, 600/R same time