Partner Saturday

In teams of 2, for time:
60 Hng Pwr Cln, 135/95 pounds
80 burpee box jump
100 kb swing
200 double unders
70 steps plate overhead walking lunge, 45/25 pounds (if plate touches ground, penalty assessed)

Big fun partnering with Kerri! Great way to start the weekend. Now off to SPEAR to get some defense training.

Pull Girl Pull!

"There is no such thing as failure. There are only results." – Tony Robbins 

WARM UP
Complete in any order:
300 meter row
10 burpees - yeah!
10 split jumps
10 turkish getups - with this adorable belle looking back at me!
20 hollow rocks - ugh
20 superman rocks - likey :)

SKILL
Rope Climb
5 assents
Learned some new skills here on the foot hold. Nice.

WOD
100 meter sled pull relay
Each team member must complete 3 sets

Ouch! This one hurt so good ;)

Rest

Masters women work - this just about finished the day for me! A little AppleGate Farms organic hot dog w/ spinach and broccoli and some Big on the tube with my true sweetie girl.

3RNDs
10 Hang Power Clean 75#
10 Pull ups - focus on smooth kip
Very fast work. Didn't time it but definitely under 3minutes

Hard and Fast

Millions long for immortality who don't know what to do with themselves on a rainy Sunday afternoon.

~Susan Ertz

 

Shout out to my 'nutty fresh' who is on her adventure with the Age of Sail! Hard and fast, sweetie girl!

 

WOD

Thanks USCF for the inspiration for today's work. It was almost a second day off, but agenda's changed and...cool.

5RFT 

10 DBL KB Clean&Squat (20# each only dbls available)

10 Pull up

10 Hang Power Cleans @ 65#

10 HSPU (still scaled, today it was 2 plates)

I was out of the box so a few factors changed the flow of the workout. Ran about 22 minutes and it was a brute. Mid way my forearms just blew up and really fatigued. Overall, happy the back door was open, my space was relatively clear and no one cares how much I talk to myself!

Mobility:

Primary 3

Nutrition:

Continuing on with W30v5. 

For those following along Going Primal. It would be Day 1 for the group. Plan should be made and shopping should be underway.

 

DT

Not a good energy day. Still feel recovering from driving or just tired from the summer. Time to revisit a few things...IF, nutrient ratios and workout schedule ;).

WOD

DT
RX 105 used 75# due to mini bar available, strange feeling to lift with such a shorty training bar, but at least could get it done today.



5RFT

• 12 DL
• 9 HPC
• 6 PP

No watch, no time, just sweat and a fun fast workout. Light weight made transitions easy and enjoyable from one movement to the next.

It has been a while since I have really been on the bar and I am looking forward to getting back in the box now that swim season has come to an end!

Double it

Behind on posts! Darn...

CFE Swim

20 x 50 on the :60 stayed within 3 seconds 48-51

WOD

AMRAP 10
5 Hang Power Cleans (65#)
10 Ring push ups
20 Dbl Unders

10 +7

Get in, get out! Quick day.

“What alternative opportunities, 
interpretations and paths am I not seeing?” 

They’re always there, but you’ve got to choose to see them.

We have jumped through spring and there is definitely work to be done. The best part, kids, families, teaching, learning...big changes with the team, making a difference, makes every day shine just a little brighter. Great team practice this morning. Eager faces, excited for the new and looking ahead. Really getting into the new swim programming. YES!

Again, 3 hours on deck and ahhhh my turn ;-).

Swim

800 yds continuous

CFE guidelines for this swim was suppose to be at 85% of 500TT, but felt so good today. I hit my 500 under TT @ 8:13. Slowed it down for the last 300 total time 14:44. Overall nice swim, good flow.

WOD

5x15 Push Press 25#, 30 second rest between sets

10-9-8-7-6-5-4-3-2-1 Hang Power Cleans @65#

5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders

10:48 

yet another fun one. I know that I am not a powerhouse, but I LOVE these workouts and they feel great.

KB Figure 8, 8 minutes @12kg

Feeling Groovy~

" she's gonna listen to here heart , it's gonna tell her what to do......." ~Tom Petty

WOD - Cascade

WM

ROM

Form DL, HPC, FS, 35#

6 RNDS, each movement one the minute

• Deadlift 65#
• Hang Power Clean
• Front Squat
• Rest

DL     38, 35, 34, 35, 31, 31

HPC  10, 10, 8, 8, 7, 8
FS      10, 10, 9, 8, 8, 7

Hoya! This was hard and fun and hard.

The grip went first. I had to drop and regrip after the 3rd round DL's, must learn to trust the hook grip more. Frustrating because I wasn't too winded, the weight wasn't 'heavy', but just past fatigued, which made the transition from HPC to FS okay but my forearms were SCREAMING.

2 mile Run NFT

50 Sit ups, unbroken
50 Good mornings 20#, unbroken

Nice day! I am really in need of a rest day, but I just am restless, so...listen to my heart ;)~

Capped it all off a few hours later with a pre-coaching WOD of Jeremy.

21-15-9
OHSquat 65#
Burpees (yeah burpees!)

5:13 felt fantastic!

Up/up...

Hang Power Clean
3-3-3-3-3
105#

21 Thruster 65
21 Pull up
21 Thruster 45
21 Pull up
36 Thruster 35
36 Pull up

14:01 very very fun wod

4 for the Core