Hello Traps :)

Truth is only complicated because we pass it through our habitual thought patterns. 

When we step back from ourselves, truth becomes simple.

AM Session
Had to break things up today, crazy schedule, but flexible!

Bench @ 75% - 3, 3, 2, 2
Some good tips from my bud Skip Buck. He will be putting on a Bench Clinic @ CoolFitness at the end of the month. Be there!

Pull up progression 3, 2, 1, 1 - ended with a few negatives for :10, :09, :08, :07, :06

Break for life things :)

PM Session
Row 1K - yeah, not loving the rower today

Strength(ish) work

• Snatch 7R/L EMOTM - 7 minutes @ 16kg
• Hang Cleans - 2 Every :30 seconds @ 75, 85, 95, 85, 75 - 10 minutes attempted 105 but fail!

Skill work - certainly should have been before strength, but it wasn't gelling in order

• 50 DUnders
• 5 Jumping Bar MU

WOD
Sandbag carry - 1 mile w/45# - getting a little in my head and it went quick, but I forgot to check the time.

Quick & Dirty

We acquire the strength we have overcome.  ~Ralph Waldo Emerson

Snatch
EMOM 10 minutes 65#

Hang Clean/Jerk w/20 second hold at the top, tired from misreading yesterday ... didn't need to do OH on the lunges, so arms a bit tired. Holding at the top was a challenge.
@ 95# x5

Form, form, form...

Quick & Dirty Core work
3RNDs for me on this one - pretty darn fun ;)
A1: Sledgehammer 360 - x 10ES
A2:  Sledgehammer 10-2 - x 10ES
B1:  Ring Push Up - x 20 TRX
B2:  Lawnmower Extension - x 10ES  TRX these were kinda cool!
C1:   Front Juggle - 3-5 x 20 @8kg
C2: Across Juggle - 3-5 x 10ES @4kg

1 mile run cool down

Friday Finally!

Buy-in: Jump rope, pull ups, KB low/med/high swings

KB Skill
1 arm swings 24kg R/L

CFE WOD
"Linda"

10,9,8,7...1
Deadlift 1.5 BW/ scaled 135
Bench 1.0 BW/scaled 85
Hang Clean .75 BW/scaled 75

Represents about 70% of Rx across the board. Went with hang cleans for 2 reasons, bit more of a challenge for the weight and no plates appropriate size for form. 3 bars loaded, I felt like a bar-hog in the box but this was a fun workout.
16:13

Cash-out: Mobility pry squat, pigeon, cobblers

Finally Friday

Great day to coach...for 6 hours!

Swim (a mile)

Pyramid style ;-)
50's, 100's, 150's, 200, 150's, 100's, 50's


WOD (CFRV)
"DT"
Ugh!
12 Deadlift
9 Hang Clean
6 Push Press


10:49
I couldn't find it in me today to go Rx, so 90# and it was a struggle to string those last ppr together. Glad I did it, then made everyone else do it too. Good classes. They did well.

Lift it, Interval it

Deadlifts
5-5-5+

7 @ 175#

Intervals
40 seconds on
20 seconds off

Hang Cleans Rx 75#
Push ups
Pull ups

3 Rounds total Reps 160

Good work today.

Beast~

6 Minute AMRAP
Max Reps of Deadlifts (205/135)
Every Minute On The Minute 5 Squats & 5 Push-ups

Rest 1 Minute

6 Minute AMRAP
Max Reps of Hang Cleans (135/95)
Every Minute on the Minute 8 Burpees

Rest 1 Minute

6 Minute AMRAP
Max Reps of Shoulder to Overhead (115/75)
Every Minute on the Minute 10 Pullups

Tough one. Glad it is over ;-) Rx.
DL felt great. Cleans started to get heavy, PPress in the last rounds were an effort.

Anxiety

Well, at least that is what I felt about this WOD from the time I saw it until GO!

3RFT
15 Hang Cleans 95# Rx - I had to drop load half way through to 85
15 Burpees

7:15 - Totally NOT satisfied with that. Load more than time. I knew this would be a bit heavy for me, but I am working on my turn over on the clean and just really noticed not having the spring from the ground. Not enough drive from the hips and elbows too low.

Re-match right before Thanksgiving.

Monday, ugh!

Didn't look at the board today, just show up and get it done.

WOD

AMRAP
20 minutes

5 Thrusters
7 Hang power cleans
10 SDHP

55#

11 Rounds

It was far more fun than I thought. Really. Great wod.

Friday - Finally

Take a deep breath.

Hatha Yoga - 75 minutes
Talk about hold a pose ;-)
Fire breathing & spiral~

Now back to it!

WOD

5 RNDS
400R
12 deadlifts (85#)
9 hang cleans (85#)

19:34

Just had to do this one for athlete's choice. Back on the boards!