Twisted

Science is like a love affair with nature; an elusive, tantalising mistress. 

It has all the turbulence, twists and turns of romantic love, 

but that's part of the game. 

~Vilayanur S. Ramachandran

Warm up
1000 Row

3 RNDs
10 Wall ball
10 Jump Squat
10 Burpees
10 TRX Rows

Skill
Rope Climbs

Strength - Week 3, Day3 BBA
All sets 5x6 reps

• Backsquat  -145# incl 20# chains (about 80% 1RM)
• Glute Bridge 
• KTE

Macebell Training Week 3
WarriorMaker
A1: Barbarian Squat
A2: Gravedigger
A3: Warrior Joust
A4: Twisted Sword Draw

HE: Tabata Battling Ropes
Rotating Movements 1-4x2 each set
Wave/Alt Arm Wave/Fat Grip Wave/Side to Side

Yep, done after this one. Great workout. Really really enjoying this training program.

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

A Good Mind ...

It is not enough to have a good mind; 

the main thing is to use it well. 

~Rene Descartes

Stopped off for my favorite BeanJuice on the way down the hill today. I am celebrating, bittersweet, my last coaching day in Roseville for a while. Loving the energy of the box, the peeps, the training. It has certainly pumped up my own excitement for this cycle. The double coaching days though, leave me a little drained so will back off met con today and see how I HRV test and feel in the morning.

Blessings and gratitude for my experiences this week! I have been able to dig in, share EKG and have some darn good fun along the way.

Warm-up
Evolution Kettlebell Groundwork
BW L2

Few passes of Rising Sun pt1 Prasara

EMOTM
1 Rope climb - happy, fun, happy
:10 KB Goblet squat - I always want to thank Dan John when I do these :)

Feeling pumped up after this little ditty.
Hello Rogue suedes and WODKILLA socks, let's GET SOME!

Strength
StrongLifts 5x5 A
Back squat 115# - okay, loaded and extra 10# on the first two sets ... all good
OHPress 60# -  work in this area, hello goat ... follow w/10 reps @ 35#, I guess kind of a superset
Dead lift 125# - anxious on this one ... the time will soon come

50M Walking lunges 65# - little finisher
5 Diamond pushups, 5 Out to side, 1 1-Arm from knees ;) - progress!

No metcon ;) - going to push it out until tomorrow, ready for some cleans though.

Sticking to yesterdays meditation. Good place for the mind.

Food nugs
Morning smoothie w/prewod fruit load
Rice is really tearing up my gut right now. Going to hold off a few weeks. To much build up.
PWOD - greek yogurt w/minneola
Almond butter w/some dark chocolate
Not feeling the lunch ... and I know I need it! Feel like a ninja socked it to me.
Ground beef over leafy greens, just not settling well.
Way under again, I am not even going to log it.

Conquer the Sled!

The price of anything is the amount of life you exchange for it.

~ Henry David Thoreau

Warm-up
AirDyne - 2 miles
EKG series
Prasara - Dragonfly - in full attempt and ... hips too tight to hold! argghhhh

Skill
EMOTM 10 minutes
1 Rope Climb - hello Nano 3.0! Fantastic!!
5 Ring rows
5 Ring push ups (just get the friggin' MU already!)

Strength
High bar BSquat 3x5 @125#
Strict press 3x5 @55#
Bent row 3x10 @95#

Assist joy
100M BB lunges @ 75#
100M Butcher HiPush - new sleds .... HAD to ;) - ended up being about 200M while helping a partner @ 195#, then 45# overhead plate carry, yep, needed to get that badboy home!

Meditation
I see through the eyes of  my soul

Food nugs
Peaches & cream smoothie
Pasture egg omelete w/summer ripe tomato & basil
Sesame seasoned chicken w/steamed cruciferous veggies over rice & arugula

Honor Work/Honor Rest ;)

The true object of all human life is play. Earth is a task garden, heaven is a playground. 

- GK Chesterton

Fun, fun, fun. Not that this new training cycle isn't fun, but hey, there is a time to work and a time to play ;)! This week I have some new things that I want to try during active recovery and rest. I feel good after this first cycle.

Skill:
Rope climbs & drills

---

4x4 Rope Waves & Pulls Battling Rope Workout

Perform each 4x4 set with no rest in between exercises and 60-90 sec rest in between sets.

I did the rounds for 45 seconds and 15 to adjust to next movement with 60 sec rest between sets.

Ropes are a new thing for me and this was my first go at it. Very fun! I used a lighter rope and kept my heart-rate mid range as this is de-load week and I am not suppose to be on the ground for any reason.

A1: Shuffle Waves - 4 x 30-60sec
A2: Alt Hand Pull - 4 x 30-60sec
A3: In & Out Waves - 4 x 30-60sec
A4: Mounted Waves - 4 x 30-60sec
B1: Drag Pull Forward - 4 x 30-60sec
B2: Rope Twist - 4 x 30-60sec
B3: Seated Over Shoulder Pull - 4 x 30-60sec
B4: Fat Grip Waves - 4 x 30-60sec
C1: Drag Pull Backward - 4 x 30-60sec
C2: 2-Hand Twist - 4 x 30-60sec
C3: Side Pull - 4 x 30-60sec
C4: Rope Hook - 4 x 30-60sec

2 mile AirDyne @ low RPM
I made it! Taking the effort down a bit sure makes a difference.

Happy day!

The Gift Is Yours

"Challenge is a dragon with a gift in its mouth... Tame the dragon and the gift is yours."

Who wouldn't be inspired ... watching the Olympics women's weightlifting this morning was quite a treat. Perfect Sunday morning, quite, cool and slow paced.

A reminder of WHAT ;). CrossFit

 World Class Fitness in 100 Words, by Coach Glassman

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!"

I think that volleyball just might be the later summer rec league that is the new sport for me this year. Let's see how it works out.


Workout of the Day
A.
Three sets, not for time, of:

• Rope Climb x 2-3 ascents
• Dragon Flags x 4-6 reps - Did my best here, no bench so did then on a long box. Grip will help the next time around.

B.
Complete as many rounds and reps as possible in 4 minutes of:

• 10 Handstand Push-Ups - scaled still
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (75 lbs, a little light, but not willing to pay the 'too heavy' recovery price on this)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

1 RND + 2 HSPU
Wow! I am a little fatigued today. Had to get my head in the game and pick it up a little for next round. It was a bit stifling in the gym today too. Feeling the week of workouts, not over sore ... just a little drag that I thought was out. Decided to hold off on volleyball this morning because I was pretty excited about this workout.

... and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

Better!1RND +  2 Pull

...and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders

1 RND + 22 DU - Almost 2! That was a bruiser!

Climb & Climb Again

"All men dream, although not in the same way. The ones who dream by night in the dusty shelters of their minds, wake up the next day and discover that it was just vanity; but the ones who dream by day are dangerous men, because they can represent their dreams with the eyes open to make them possible." ~ Lawrence, T. E., 1922

 

No 411 on the team work for the day, so a few of us were able to get together and we decided to do a variation of a current WOD. It would have been day 4 and a rest day for me so, it was all good! 

WOD
5 RNDs
1 Rope Climb
10 Wall ball 14# - wow, been awhile since I have done these. groove it!
20 Abmat Sit ups
40 Double unders

We didn't run this for time, but finished around 13 minutes. Rotating order so that we could all use the rope. Post workout, continued to work on form on the climbs. Got in another 5 solid. Felt good, trying not to use too much pull and wide feel on the way down. Keep practicing and go for speed in the next session. Thanks to sweetie girl M for my adorable good luck charm ;) ~ 

Strength
DE Backsquats on the Dynamax Ball
3-3-3-3-3-3-3-3-3-3
 @ 85#

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

End of the Week

 I once tried standing up on my toes to see far out in the distance, 

but I found that I could see much farther by climbing to a high place. ~Xun Zi

 
Well, Thursday, being my end of this week, whew! Let's get it DONE ;)~

WARM UP
3 RNDs
5 rope climb to standing
10 hollow rocks
10 supermans
10 box jumps

WOD
21 SDHP 75#
5 Rope Climbs
15 SDHP
3 Rope Climbs
9 SDHP
1 Rope Climb

What a WOD, I am thrilled that I did ALL the rope climbs. I am going to find some bruising and be sore, but, woah. Good day.

Good day to be the Coach

5 rope climbs
Row 1:56
Demo, Demo, Demo

Tanked and tired ;-)

Classified as a good Rest Day!