Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Good Day

The future belongs to the few of us still willing to get our hands dirty. 
― Roland Tiangco

Warm up
EMOTM - yay! love these
2 kick up to handstand
4 seated roll
6 air squat

Skill
5 RNDs
5 Ring swings
5 P bar swings

Strength

10 x 2 DE Backsquat 115# w/ chains (10# each side)

Been missing these so happy to squeeze them in today.

WOD - CFA L1

With a partner - oops! not today ;(

Clean & Jerk 5000# for time

So I hit this at half volume 75# for 35 reps in 3:52

Kinda Grace-ish if it were heavier, but luckily today it didn't have to be :).

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

Tight

The God particle. 

The single material that completes us human beings and makes us whole.

Warm up
EKG

KB Swings
5x10 @ 16kg

WOD

Death by ... EMOTM

1,3,5,7,9,11,13,7 and done
2,4,6,8,10,12,14

• odd minute Clean & Jerk @65#
• even minute T2B

Score 111

That one is going to hurt a bit. T2B flow was good, having the clean & jerks in the  middle broke it up. The lighter weight kept a good overall flow & efficiency to the WOD and no big dropsies, bounce, recover etc. Tick tock!

The God Particle

Carpe Diem

Now is the most important time in your life, because now is the time you can do something about. 

Now is your most powerful moment, because now is when you can exercise the power of your intention.

Don't waste this powerful moment complaining about the past or worrying about the future. 

Invest your time, this time right now, in living with purpose, passion, creativity, effectiveness and joy.

This is not a time to be timid or vengeful, angry or disappointed.

This is your time to find sweet fulfillment in using your wisdom and your efforts to make a difference.

It doesn't really matter what's been happening lately, or whether you've been falling behind or speeding ahead. 

Now is a valuable new moment, filled with new possibilities, ready for you to live with all you have.

Now is jam-packed full of great opportunity. 
Grab some of that opportunity, right here, right now, and do something beautiful and meaningful with it.  

You are here, this moment is here, the possibilities are here, and you can immediately start to transform those possibilities into fulfilling reality.

This is the moment when you an, so do. ~ Ralp Marston

Started out as a rest day, just working the burpees & planks. Ended up a bit like this.

Warm up
EMOTM
5 Clean & Press 45# bar
20 Single jump rope - love playing with the options on these

Knocked out a rounds of L sits with the class. My fav is hanging on the bar, but need to work on just the ground alone ;(. Second round, kipping pull ups. Hit 3x10 of demos. Good thing I can still work 'em quick ;).

CFAX
3 Minute RNDs of each movement

Double Unders
Bear Crawl - 10M = 1 rep
Ring Rows
50M Shuttle Run = 1 rep

210 total - might have liked 225, just because. Kept today in mid-range mode. Love the group energy!

#300aDay
Planks were pretty fun today too. I think I am really going to like playing with these this month. Got them done on the balance beam. #BOLD for sure. Who doesn't LOVE the WORK wall?! I am always reminded because I certainly don't see it until I see a pic snapped.

Started out low on elbows. Kinda tight fit! Keeping my feet on was a challenge, but a few wobbles and done. Second round on the palms of my hands, much easier for balance. Last beam option was on the side! Yeah this one was harder,  keeping my feed steady and set. Gaze matters here ;).

Now, I just need to figure out how to make the burpees just as much fun! 

Heard there was a Handstand Club starting ... eh, not keeping up with Squat Club as it is even though I am still squatting 3-4x a week. So, may just handstand as part of my plank work this month when the opportunity presents, but not in a 'club' too many of those right now and starting to feel like the playground is in flux.

A Touch of Frost

The best way out is always through. 

~ Robert Frost

Some days the work is just work. Today was that day and it's okay.  I included a little sandbag ditty above to keep the blood pumping ;). Can't wait to find my bridge and go for it. Something about doing it outside that just makes it amazing. I think that is what it was for me today. The coldest day and I was feeling stuck inside for lifts rather than out in that razor air. 20 degrees and a beautiful sunrise when I left this morning, brrrrr. Well the thing about training early, there is always later in the day for some fun!

Warm up
EMOTM - 10 minutes
5 Burpees
25 second Plank
Sticking with #BOLD as I get through the first week of strength.

Strength sets
Bench
5x1 @50
5x1@60
4x1 @70
3x2 @75
2x2 @80
3x2 @75
4x1 @70
6x1 @60
8x1 @50

Jumping Jax 120

Squat
5x1 @85
4x2 @100
3x2 @115
3x5 @125

Good morning w/45# bar 5x5
25 Burpees

Conditioning
3 RNDs

• 10 Step ups 5R/5L w/DBL 8kg KB
• 10 ES KB Row @8KG
• 10 Sumo Squat - felt kinda different, but really open those hips at the bottom
• 10 Push up w/alt arm extension
• KB Swing - Russian ;) today
• Side/Side hops over sandbag

Amazing!

... don't limit yourself by eating too little. Quality of food matters. ~ ETP

Tuesday, holiday week, schools out ... feeling a bit lazy, extra cup of coffee (thanks Naturally Cool Coffee!!). Great morning L1 WOD for the class. Did the warm up with the group ;).

EMOTM 10 min
5 Kip swings
10M walking lunges
20 Running in place

50 DBL KB Clean & press @8kg
Under 5 min - I am still taking these at 10 EMOTM for the 5 minutes. Plan to increase bell size after next set and see where I am with completion.

Pull up
2x5 strict chin ups - at the last set had to break at 3 ... good focus through the rest of the year!
3x10 butterfly pull ups

Sumo Deadlift
2x5 @95
2x10 @135 - unbroken feeling good!
2x8 kipping - damn hard to hold on after 5, really! Better get more regular here and hand care.

2 mile hike - nothing crazy, just good to be outdoors

Meditation
I AM the power of regeneration & transformation!

Good Read!
4 Steps to Superior Athletic Performance

Swing It/Slam It

"Throughout your life advance daily, 

becoming more skillful than yesterday, more skillful than today. 

This is never-ending." 

~ Hagakure

Run 2 miles

5 Minute Max
50 Reps Clean & Press 
30# Sandbag
Just a few seconds to spare!

EMOTM 5
5 KB Swing/5 KB Push ups
EMOTM
5 KB Swing & Squat

WOD
Death by SlamBall!
22 RNDs +20 reps

...and done!

On The Side

“You have power over your mind - not outside events. 

Realize this, and you will find strength.” 
― Marcus Aurelius,

Morning work

Warm up
EMOTM 5
5 Strict Press
5 Bar good mornings

EMOTM 5
5 Burpees
5 Air squat

Skill - 10 minute
P bar & Balance beam varied 

1 RM Sumo DL - only hit 205 today, just not focused
1RM Single arm press - 35# Right arm, need to get the Left arm caught up!

Hanging at the winery waiting for the carpool bus ... not a bad spot to hang! 
5 sets
10 Sandbag DL (5each side)
20 sit ups
20 push ups
20 squats

Got that 300 in easy peasy. Push ups are still a bit of an effort in the last 2 rounds when I do sets of 20.

Afternoon work

Well, swung by the gluten free bakery to find some quick carb options and tried a blonde brownie & cinnamon kind of snicker doodle. These are just not my go to things. Even in the post workout window which is where I choose to eat these. I was hoping to find some holiday treat choices. I am not really into baking but I certainly like to be brought back to those memories with a family recipe. I will keep trying. 

10 minutes of tire flipping
10 mile bike
2 mile hike

Really enjoying this effort. More therapeutic than anything. Not for time just that Low Intensity Stead State but the scenery is wonderful and my daughter was with me on this one. Lots of chatting, minimal sweat. 

WOD TECH!

Hold on, man.  

We don't go anywhere with 

"scary," 

"spooky," 

"haunted," 

or 

"forbidden" 

in the title.  

~ from Scooby-Doo

Anatomy of a WOD TECH!
Affiliate shirt, reebok shorts, Rx armband,  comp wristband,  oly shoes, knee wrap, knee socks, tape & repair lotion, PR book, lifting belt, wrist wraps & gloves, hair tie & favorite girl, fit aid, paleo pack & coconut oil in pocket!

Warm up
Tripedal movement
5 minutes

Skill
Cartwheels

WOD
EMOTM 15 minutes
Back squat 80%1RM - went 135# today
It was the last round that was where I thought, thank goodness it isn't a 20  min AMRAP!

MetCon
Tabata
Mtn Climbers
Ring rows 
Ice skaters
KB Russian Swing - 24kg

Fully costumed, which restricted some movement, but since I was a WOD Tech ... well, I was pretty much raring to go anyway ;). Doing tabata with the weight belt on was a new experience, ahahaha. Talk about a little sweating. It's gooooood!

Fun classes to coach and great workout for me! 

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

Perfect Partner

Respect your work,

Respect your body,
Health is first.
Always.

The important  question is ... are you making decisions that lead to a better quality of life? Over-eat/under-eat, healthy food/junky food, train/rest, stress/joy, react/respond, love/tolerate, spirited/distracted, service/selfish ... you must be engaged, body, mind & soul.

Warm-up
EKG (as written above!) - KB L1
Evolution Kettlebell Groundwork a little mix of BWL2 & KBL1

• Shinbox switch w/KB, 
• KB Pullover w/Hip ext, 
• Leg thread, 
• Deck squat 
• Mtn Climber Sprawl as it really feels good before squat work.

Already sweating and feeling wonderfully warm, so headed straight into strength sets. Love having a good workout partner, really makes things move right along. Focus.

Strength 
5x5 A
Backsquat 90#, Floor press 65#, Bent row 75#

Man, Patty has a cool Strong Lifts App, tracking and timer, but only for the iPhone, boo! I do love the android, but sometimes ... patience.

Skill
EMOTM 10 minutes
5 Power Snatch @bar

Wasn't sure I was going to be able to fit these in before coaching, but it was a beaut. Working on technique is always a good thing!

PM
Boxing sequence - Punching/kicks, 4 RNDs 

Asst - 3 RNDs 10 tire flips, 10 ATW es, 10 Figure 8 to Hold es
Jump rope finisher - 2 ON , 1 OFF and that was that. Various jumps w/my fav being the side whip!

Meditation
Today I am going with the quote up top ;). Too good not to burn into your lifestyle. Right on theme with accountability and the article linked below. 

Excellent read! I honestly believe that CrossFit is the tool and how you use it is completely up to you. Only YOU are responsible for your for health and longevity.
A Different Version of CrossFit

Food nug
IF Coffee
PWOD BCAA + coconut water
Snackish between workout and coaching - Greek yogurt (non-fat, I only use this pwod) w/Giddy-up Granola (gf) & cinnamon
Burger over shredded lettuce & banana peppers, sweet potato in jacket w/butter & bacon
Shrimp & coconut patties, asparagus, side baby greens salad
Rootbeer float! Coconut ice cream & our homemade 'root' beer (took a 'how to make fermented drinks' class earlier this year!) YUM! To celebrate my sweetie girl getting the lead role in her school play!

Hard, Amazing, Perfect

The thing that is really hard, and really amazing, 

is giving up on being perfect and beginning the work of becoming yourself.

~Anna Quindlen

Morning

Swim 500yds

Warm up

20 Air squats

20M Crab walk

20 KB Swings

200M Row

20 Jumping pull ups

Skill

1-Arm Handstands

Strength

EMOTM 3 Backsquat @ 135

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Bfly pull up
• Box jump
• GHD sit up

9:24

It has been a long time since I have had the lovely opportunity to leave my sweat angel in the box. It is not that I don't work hard! I generally walk off the work out or assume the hands on knees position. But today was a full collapse on to the floor in front of the glorious fan. I think the inside of the box was an easy 107 degrees and while this was a pretty sweet trio ... quick and dirty, it left my lungs screaming! A challenge to even get down water I took the opportunity to let my body figure it out.

I have decided that this is the cycle that I will bow out of. Listening to my body, I fully enjoyed my rest week. Family visiting, some short met cons tucked into the week and a full swim week (I keep forgetting to log these workouts!) on top of the crazy heatwave that has enveloped us. Decision good. This is always the week that 4 weeks on deck hit me physically. So, a good time to do a little cutting and rock that bathing suit. Enjoy a modified WOD schedule and get ready for Championships! I am going to add in the EKG Evolution into my routine and work on some additional flexibility, bodyweight strength and straighten out the midline in preparation for some early fall strength cycles. I like this plan ;)!

Sometimes you have to shake up the process. July begins that shake for me :).

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.

Meaningful Training

meaningful training. intelligent training.

work hard. question everything.

is it worth the cost?

is it making me better?

if not, fucking change it.

~station 515

400 yd sled pull - in my case tire pull/flip
My makeshift sled has some challenges today. I pulled SO hard ... jk ... I actually have changed tires from the tractor size to a low squatty semi & certainly heavier one, which I am struggling with on this distance. It seems it is just as hard on the rope. It just couldn't hold the friction anymore and I went flying into a sprint ahead! So, I ended up flipping it the remainder of the way.

1-10 MU (scaled to bfly pull-ups & tri push ups)
10-100 DU

Ok, so I cried uncle after 7 RNDs of this. Fail, but with good work under my belt. I was stoked about the bfly pull-ups, chin high, good flow, did them unbroken until the 6th round. Tri push was just fine too. DUs were brutal with my fatigued arms. Last two rounds I broke them into sets of 10.

EMOTM 10 min BackSquat @ 90%
Feeling very drained at this point, I took the opportunity to work up on the load.
1-2 @115, 3-4 @ 135, 5-6 @ 145, 7-8 @ 150, 9-10 @ 155

BackSquat 1x20 @ 95# felt so light after that EMOTM until the last 5 ;), shaky

@ CFA Roseville tonight
21-15-9
Deadlift 135#
Box jump 24"
6:31

Cycle 9 - Already?!

“Change. Adapt. Bend so as not to be broken. Let opportunity guide your actions.” 

― Wayne Gerard Trotman

Run 1 mi
Just keep doing these, they will someday again be enjoyable ;)

30 (perfect) Snatches - 10@45, 10@55, 10@65
Got into the squat on the first 20, then pwr. How perfect is that?!

EMOTM 10 min
DBL KB Floor Press @16kg
These got hard around 6 min, keeping it even on the way up.

AMRAP 3 min
Floor Press w/bar @75#
This was strange as there is no rack, no spotter which is why I opted for KBs on the EMOTM and I tried them off of the floor. Not optimal but once the bar was up it was ok it was more than 60% but that's ok, the KBs were less than 90%. Compromise!
29  


3RNDs
20 Myotatic sit up
10 Rope pull up (hahaha used seat belt strap, no rope!)

OHCarry 400yds @75#

I cannot believe how tired I was after this work. Low energy afternoon, but had to pony up for the 5pm KB class.

I can't even count this as a workout, but I was sweating and enjoyed the movements for 25 minutes :) So somewhat similar to the crazy row metcon for L2 finisher for D1.

10-20-30-40
Ball Slams @18#
KB Swing - low heavy 20kg
Figure 8 to Hold 20kg
KB Press R/L @8kg
KB Bent Row @8kg

Running through the GourmetNutrition, Cookbook for the Fit Food Lover, Precision Nutrition. Forgot how much I enjoyed that one! JB, always a pleasure. Picked the 'Classy Chicken' for the post workout feast and a small 'rita'.

Now ... a little BrainGames with the family and bedtime came early. BOOM!


http://www.gourmetnutrition.com