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.

Launch into the Good Life

This process of the good life is not, 

I am convinced,

 a life for the faint-hearted. 

It involves the stretching and growing of becoming more and ore of one's potentialities.

It involves the courage to be. 

It means launching oneself fully into the stream of life.

Sunday
Opted OUT of my lifting workout due to the fact that I could not get out of our road without the 4WD and we had other things to do rather than drive multiple times up and down into town.

Opted FOR 40 minute dry sauna and it was wonderful! I had a tough time the last 5 minutes just anxious to be done. Still salty when I test, so still have some minerals to balance.

Monday

3 mile walk in the snow ;) - a few tire flips in the snow. Some more shoveling. Yep! Still quite a bit here ;) and some nasty icy patches. Those are the real buggers.

50 Burpees inside
250 Plank around!

I have been hungry!

Is Your Weight Loss Diet Making You Fat?
Excellent, excellent information here from 'BioLayne'

4 Weeks to Sheik

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.

Buddha 

Getting down with a new program. Looks like a 4 Week Sheiko #29. Dropping in a bit of hypertrophy training for this cycle. Ok Patty, we are off and lifting again.  StrongFirst cert coming this is a good opportunity for short cycle.

Wk1,D1
Warm up
Jumping jax 100 - yep people look at you funny, not sure why ... this is a foundational exercise :)

Bench sets
1x5 @ 45
2x4 @55
2x3 @65
5x3 @75

Squat sets
5x1 @75
5x2 @95
5x3 @115

Bench sets
5x1 @50
5x2 @60
4x4@70

Good mornings w/bar @45
Reverse crunches on bench - slow and steady for Dragon Flag someday

Accessory
10, 8, 6, 4, 2
T push up
Around the World (30# KB)
Snatch R/L
KB Swing

Dry sauna 30 minutes today. Shower and LUNCH!! Big burger and sweet potato fries ... I'll take it.

Don't Sweat It!

“To be free of destructive stress don't sweat the small stuff and by realizing that all stuff is small.”

Morning Flush
#300aDay #CoolCA
1 hour Dry Sauna
Every 5 minutes 10 reps of each movements
Yep, this was new, slow and steady, breath, hydrate and find a rhythm through the hour.

Water and egg breakfast on arugula. Coffee break ;)

Afternoon Grind
Row 800
Bike 10 miles
Hike 2 miles

Hankering for a mini tri today, but the swim was out. So subbed a row to start the grind. Hike had rolling hills, good cardio output (aka LISS) today. Think this was close to 45/50 minutes.