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

14.4 Row & GO!

Spring is nature's way of saying, 'Let's party!' 

~ Robin Williams

I was honestly not looking forward to this one.

Lingering on Friday left me avoiding the WOD and enjoying only a short dry sauna followed by dinner out with hubby. We had a nice glass of wine with a spectacular view of the American River.

Saturday brought more promise, while still sticking to the schedule.

Just do it.

14.4

• 60 Calorie Row - 4:13
• 50 T2B - didn't get the time on this one
• 40 Wall ball shots - finished w/3:06
• 30 Power Cleans - one by one, and time ... these were much heavier than I thought and not pretty but I am glad I have been working on cycling my cleans, that really helped.
• MU - yeah one would be a party!

But I didn't get quite there, not to mentioned I wasn't actually planning on it, no rings available, so ... 171

I would have liked to get through the cleans, but I am not unhappy with this score, this chipper was hard for me this year. I am not feeling that my WOD speed is great at this time so it'll be good to keep getting the work done.

One note, I could really feel this in my chest and post workout I am feeling the Fran tickle.

Time to Clean :)

I am the master of my fate:

I am the captain of my soul.

~ Invictus

Warm up

Warrior Mode 1 - 3 RNDs

A.

EMOTM 8 minutes

2 Front Squat @75#
Should have bumped this up in weight but want to work on elbows forward and back rounding ... I broke @85/90# on these.

B.
5 Sets
Power Cleans 3 position @100#
Hang/Mid/Low 2" below the Knee
Tough part was the last set below the knee, failed, reset and hit it.

C.

4 RNDs

30 seconds Power Cleans @75# amrap

90 seconds rest

40 reps - felt like I could have hit more, but ... I was pretty spent from the previous work ... more rest time necessary? eye opener here.

D.

Gym was pretty busy at this time so did 3x5reps of Bfly pull ups & T2B. Will do the Bakscksquat pull up portion tomorrow. A little HIIT to finish and start of the New Year.

Fight/Theme Song! It's that time ... looking for the right tune to groove to in 2014 ;). Music empowers, inspires, motivates and gets our creative energy flowing. A feeling that you can conquer the world comes over you as you turn up the volume, open the car window and let your hair blow free in the wind. We put it on replay when we need it most.

Keen WOD

Sisters are different flowers from the same garden.  ~Author Unknown

AMRAP 12 Minutes
5 Ball Slams @20#
5 Power Cleans @75#
5 Tire Flips

10 RNDs +10 reps

Yeah! THAT was GOOD! Awfully good. After 4 minutes I was thinking, OMG how much longer?!

Great to workout with my sister. She was up visiting and we were able to push and pull some stuff, get dirty and listen to loud music ;). Dad hanging out in the background, wondering what the heck has happened to my kids, hehehe and documenting our 'fun' together.

Good times!

Just Lift it :)

Good coaching morning ;). Great WOD! I love it when people come ready to work and have some fun.

Lifting session: Burgener program - just jumping in here with Andy's guidance. I like this, I like being able to build the confidence here.

Warm up
Joint Mobility

Work

1. 2 Snatch pulls, 2 Snatch, x5 (55#)
2. Snatch Balance 5x3 (65#)
3. Skills trf 5x4 (65#) work on receiving the bar on the back
4. Clean shrugs 5x5 (115#)
5. Assist work

• Back Xtn 15, 15, 15
• GHD 10, 10, 10
• Hanging leg raise 10,10,10
• Chin up 5,5,5

Rest

WOD
Yes, I did do this on purpose, even though there were a lot of lifts today. Sometimes you just have to DL.

Warm up 50%/60/70, 3x3
5/3/1 - Wendler
75%/85/95 1RM(225)

Death by Power Clean ;)!

EMOM
1/1, 2/2, 3/3 etc until failure
Power clean @L3 95#
Push up

10 minutes 10 RNDs + 18 push

Afternoon
500 Swim

Finally Friday

Long week, glad it is over. Finish it out with some fatigue and enjoy the weekend.

Skill
Double Unders
10 minutes practice

Work
1 minute rounds for max time:

• 90 degree air squat - easy day
• L sit hold - knees still bent
• Ring row top position - pinch @ top, 3rd rnd tough
• Wall Handstand - great ;)
• Chin over the bar - super fatigue in biceps, used both grips

Notes: hold each position for as much of the minute as possible.  If you fail before the minute expires, you may resume as soon as able.

Rest 1 minute after completing all stations and repeat 3 times.

Strength
Power cleans
5@95#, 3@100#, 1@105#

Deadlift DE
3reps x 10 sets @ 105# on the minute

Max

Get in, warm up and go!

Buy-in: 500 Row, 10 KB OHSwing, 10 PVC Pass thrus & OHS, 10 Push ups

CFRV WOD

• Max Clean
• Max Bench
• Max OHS

• Clean - 110 just stuck here, too much in my head, fudge! At least I have some footage to review now though, that should be helpful.
• Bench - 100 still at my previous PR, not unhappy since my shoulder is still a bit out.
• OHS - 95 just under my last PR of 100 which was at CFSAC too long ago & the last time I remember max OHS

Row 4500 today
19:42

First Bball with the girls tonight! Should be exciting ;).

Gobble Gobble

Gratitude is the inward feeling of kindness received. 

Thankfulness is the natural impulse to express that feeling. 

Thanksgiving is the following of that impulse.
Henry Van Dyke

Way to start the day! Thankful to be with my peeps and have some fun.

CFRV

Team WOD - 2 members, each member performs a movement then rotates.
5 RNDSEach movement is performed for 1 minute Every rep COUNTS

Power Clean 95#
Push up Hand release
Air squat
Rest

Total reps = 343

Good because now we have to drive for 3 and a half hours! Coffee and we're off ;) to be even more thankful.

Freedom Gone Bad

The cost of freedom is always high, but Americans have always paid it. 

And one path we shall never choose, and that is the path of surrender, or submission. 

~John F. Kennedy

What a great morning! Surrounded by friends old and new. Together for the same purpose.

FREEDOM!

International Justice Mission - check them out.

CFRV Special WOD
Freedom Gone Bad

Fight Gone Bad style
3 Rounds
Perform each movement for 1 minute each, then rotate immediately to the next station.

The set up was great. We had multiple lanes and multiple heats. Very well done!

• Box jumps 20"
• Power cleans 65#
• Burpee to plate
• Push press 55#
• Row measure calories

220 total

This one actually took my breath away post workout. 4 days into Keto and I think I am feeling it. Transition body, transition. Recovery took a little longer than usual. Work felt good. Should have kept my round count to measure.

I was only at medium intensity which felt great and I was still spent. Goal was to keep moving through each station, not max out on reps and have to break. Shoulder really sore this morning. I actually thought I might hang with the girls (Sheryl, Machelle and Lindsey) and watch all the action. But...I couldn't ;).

So, off I went in heat 2, lane 2, Rx. The flow was nice, easy to transition. I only ran in to two issues. Second round the gal from lane 3 ended up on my push press bar and after 10 seconds of everyone telling her she was in the wrong place, while she was a bit disoriented and tired, I headed over to her spot, then rather than let me finish, everyone had me come back to my bar and the flow was way off on that round. I think once she picked up the Rx bar she was ready to head back anyway ;). She was a cutie! My next blooper was that I had reset and started rowing on the second round again and someone decided they needed to reset the rower! 2 cals down, shoot! So, I likely lost 8 or 9 reps in the overall, burpees, well damn I was tired on that one, couldn't do anything different, goal just keep moving and uh, no excuses, haha.  Enough to put me in the top 5, it would have been nice to finish it up in a good flow but, not the reason I was there ;).

Everyone did so well from CFRV, they worked hard and had fun and what a team we have. Just a stellar group of people.

Really enjoyed the whole experience ;) and while I am really trying to stay away from causes...I truly felt this one was worth it.

Nutrition
MacroNutrient ratio
39P/49F/12C

Kept the hydration up but would have preferred tea over water. Will be prepared next time.
Treated myself to 1/3 of a Dagoba bar and a banana w/a little nut butter yum! Earned!

Clean up

The future depends on what we do in the present. - Mahatma Gandhi

Buy-in: 10 minutes warm up - Wall Ball 14#, Strict Pull up, Walking Lunges

Strength:
Deadlift
5/5/5+
65%/75%/85% of 95% 1RM (215) - I really like the Wendler format ;)
125/145/165

CFRV WOD - always love to be in class ;)
21-15-12-9-6-3
Power Cleans 80#
Push up *DblD Hand release


13:53 took a few sips of air on this one. Really paid attention to form, lats & shrug, elbows high felt good, very good.

Durability:
20 T2B

A Work-in-Progress

“A work-in-progress generates its own energy field.
You, the artist or entrepreneur, are pouring love into the work;
you are suffusing it with passion and intention and hope.”
― Steven Pressfield, Do the Work

 

 That's me! WIP ;), with a little 'tude.

Strength - Off

 

CFE WOD

10, 9, 8....1

Power Cleans 95#

Pull ups C2B

KB OHSwing 16kg

13:25

Tough one. Work done.

 

Nutrition:

NO coffee this morning. But did have a cup post wod.

Feel that I should increase protein, so will add in another smoothie.

Clean Before the Storm

Morning
Buy-in: Samson stretch, PVC pass thru, PVC OHSquat, Handstand hold practice on the wall

Skill Drills:
MyMadMethods
Strong Like and Ox - Wkt 4 - conditioning
2RNDS
A1 Swing @16kg x20
A2 Deck squat x10
A3 Clean (Dbl) x10
A4 Air squat x20
A5 Figure 8 to Hold x20
A6 Alternating Low Lunge x20
A7 TGU 2xLeft 12kg
A8 Plank 30 seconds each rotation
A9 TGU 2xR 12kg
A10 Push up x10
A11 Snatch L x10
A12 Side plank 30 seconds each side
A13 Snatch R x10
A14 Burpees, yeah! x10

CFRV
WOD @ CoolFit
15-12-9-6-3
Power Clean 95#
Bar Facing Burpees

10:29 - tough today, feeling yesterday a bit in the arms, but I love this kind of wod. Change of weather made this outdoor beauty really nice.

Cash-out: 1000m row 4:09

A Good 'Clean' Day

Have needed some down time. Few simple workouts this week. Today is a good day!

WM: Run 2x200 in the new spot. Not bad. Dislocates.

Buy-in: MyMadMethods KB

A1: Pull ups 3 sets of 10, R10 - do all 3 sets
B1:Clean & Press (dbl) 2x8 @20# each - do as a 2 RND circuit
B2: Front Squat (dbl) 2-8@20#each
C1: Snatch L: 12kg 6x20 seconds on 10 off
C2: Jump rope 6x20 on 10 off
C3: Snatch R: 12 kg 6x20 seconds on 10 off

Likey :)

CFRV WOD (Wednesday's)
5RFT
3 Power Clean @95 (Rx105) first time back to this kind of weight in two weeks going smart
20 Burpees

11:03
Yeah. I miss this.

Quick

Power cleans and Toes 2 Bar (T2B) on the minute for twelve minutes.

1 Power clean (85#)
1 T2B


2 Power clean
2 T2B...

Made it up to 9 and 10 was questionable without going over...

CFE
Swim 4x400's R-2:00

WM/KB SkillFigure 8 to Hold 8 minutes
3 x 10 Bar Dips

WOD
Weighted Pull ups - dead hang, no kip - much harder, I do like them though
2-2-2-2-2-2-2
bw/10/12/15/20/25/30 fail

CFE WOD
4 RNDS
3 Power Cleans (100#)
10 Burpees

Those burpees knocked it out of me by Rnd 4. Good stuff.

Skills
Dbl Under ladder 1-10-1
Only missed on 8 on the way down. Good control practice.

Sunday full of joy

This time, like all times, is a very good one, 

if we but know what to do with it. 

~Ralph Waldo Emerson

Beautiful day! Perfect pre summer morning. Gorilla Vanilla coffee, quiet times and a plan.

Swim 2100 yds
Time Trial 500yds 9:14.82

Working on improving stroke and efficiency with some great drills.

Kick 300 side, 10/10
Pull/Stroke 300 drag, flick, br3
Blend 300
Set 600
Cool 200

Trek down to CFRsvl for CFE
WOD
AMRAP 90 seconds ON, 90 seconds OFF x 8 sets
5 C2B Pull ups
5 Power Cleans, 95#
5 Burpees

I love these short rep wods, so much fun for a butt kicker. Never hit 2 full rounds per set, but...happy get the cleans in 2nd round of each set ;-).

1+8 reps, 1+7, 1+9, 1+9, 1+8, 1+8, 1+10, 1+9

HSPU skill work

KB Skill:
Loving the Figure 8 to hold for 8 minutes @ 12kg. Tough but GOOD.

Can't Resist~

Ahhh, just HAD to come down and work on MU's today.

5 RFT
5 MU / scaled jumping MU
10 Power Cleans 95#
200 Run

16:41

Yowza! Felt that one. The run felt like I had lead in my hips. Jumping MU's felt sloppy at the end and only 5 of them, tired, but glad I got it done. Cleans, well, I was feeling like cleans this week anyway. Mmmmm.

Didn't plan on this but....couldn't resist it either:

5 RFT

15 Dbl KB DL
20 KB Swing to Squat
10 Dbl KB Press
20 Jumping Pull up

Nice~ fun~ yes ;-) Time to celebrate 11 years with my hubby!

WSC

Hang Squat Snatch

Find new 1RM -75# sweet!

WOD

4 Rounds

200m Run

10 Power Cleans 155/100#

10 Pushups

10:30

PCS

7 RFT

• 15 Power Cleans 75# Rx 
• 35 Sit ups

 Oh yeah! This was a treat ;-) My favorite CF wods.

15:11 rocked it, loved it, needed it~

Wittman

“Wittman”
Seven rounds for time of:

• 15 KB OH swing, 50/35 pound 
• 15 Power Clean, 95/65 pound 
• 15 Box Jump, 24″/20″

16:13

Darn! Had to use a 26# KB on this one, no 35 available today and I am not a DB swinger. All swings unbroken. Might be vain but too many wrist bruises is bad for business ;-)

Rx on PC & BJ. But it was fun as hell! I could get in another quickie metcon or go for a lift as this one left met totally energized! But I think I will be off to the equipment store for a bigger bell ;-) to add to my personal collection.



Note: This is a cool site... http://www.exrx.net/index.html