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.

Faith & Flow

Faith consists in believing when it is beyond the power of reason to believe.

 ~ Voltaire

Warm up
3 RNDs
Row 200
50 Single Unders
5 Ring dips

Skill
Bar MU - assisted, these were not pretty, but they got done & can't wait to get so much better :)

WOD CFA L1
750M Row
30 Box Jumps (20")
10 C2B pull ups (should have been MU but, one thing at a time!)
500M Row
20 Box Jumps
8 C2B
250M Row
10 Box Jumps
6 C2B

14:31
Talk about fatigue in the first transition, hello BOX!

Finisher CFAX - just feeling it in today's flow, so fun to coach, not it's my turn to play!
Tabata
8 RNDs each
:20 ON/ :10 REST
Tactical Lunges w/8kg KB
Side Plank w/KB hold
Ring hold - yep this was by far the hardest of the movements today
Bear crawl - definitely feeling the love in the hammies in the last 3 RNDs

Pure joy! Something that is inspiring me while reading the Firebreather book. Seriously. I don't know if I had forgotten how much I loved those early days of CrossFit or the fire in my belly was just turned down a bit. Either way. This is fantastic ;)

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.

Don't Sweat It!

“To be free of destructive stress don't sweat the small stuff and by realizing that all stuff is small.”

Morning Flush
#300aDay #CoolCA
1 hour Dry Sauna
Every 5 minutes 10 reps of each movements
Yep, this was new, slow and steady, breath, hydrate and find a rhythm through the hour.

Water and egg breakfast on arugula. Coffee break ;)

Afternoon Grind
Row 800
Bike 10 miles
Hike 2 miles

Hankering for a mini tri today, but the swim was out. So subbed a row to start the grind. Hike had rolling hills, good cardio output (aka LISS) today. Think this was close to 45/50 minutes.

Becoming the Flow

Move the body with grace.

Train yourself to become the flow.

Be in the moment.

Warm up
Row 500

10 MedBall wall slams - each side
10 Sandbag TGU - each side
10 KB Dragon squats - each side

Macebell 2 RNDs - choke hold 10 to 2 each side

Warrior Mode - Spider Tactics
5 RNDs, 5 movements each side

Skill
5 RNDs
30 Unbroken DUs
10 C2B Pull ups

Strength- CF L2
4 RNDs
5 Frontsquat @95#
5 DL @ 175#
20M Lateral front rack carry @75#
10 Hollow rocks
10 Superman rocks

Meditation
I AM a vehicle for the Divine image of God to manifest.

Brain Bends
Mindbending Epiphanies

Food nugs
Using the trio for prep.
Skirt steaks El Pato base
Chicken thighs in skin w/tarragon
More squash soup

Back to Finish

 “Failure plus failure plus failure equals success. 

You only fail when you quit.”

~ Jack Hyles

Since yesterday felt like a bust. I am going to call a mulligan, re-do, false start. It happens. Move on.

HRV status is teetering, but I am determined to finish and get my head around the oly work for tomorrow. Then big 2 day rest, maybe 3. It is just going to work out that way. I take full responsibility ;).

Pre-WOD

Row 2k 

Half Crow Progression

Cartwheels, Roundoff & Dive rolls
Fun yay!

10 minutes

3 RFC

200yd OHCarry w/chains - ones that attach ;)

10 Strict Chin ups - broken feet from floor, 3/3/3/1, then 2/2/2/2/1/1/

20 Sit ups

.5 mile - Tire drag 150# - just couldn't get the tire up to 1.5 BW, not enough slide

This was miserable and that's all I can say about that.

A Little AnywhereX

All life is an experiment. The more experiments you make the better.

Ralph Waldo Emerson 

First swim meet of the summer was a full morning at the pool! Kids swimming, parents cheering, coaches all over the deck! Fun, exhausting, exciting. The team is double in size this year and we are really looking forward to kicking things up.

This left training to a metcon today. I was going to try to squeeze it in after yesterdays lift but it was not meant to be. So perfect finish to the week. Instead of the L2 conditioning I had a hankering for the AnywhereX Friday workout. However, equipment restrictions gave me the opportunity to sub a few things and it was a blast!

Warm up

Row 500

Indian Club set

2 RNDs done on the tire for core stability

Torch

Arm circles front/back/each side

Cleans each side

Shield

Alternating Shield

Pendulum

Dive right in! :)

Work

10 Pull up on rope from ground - just not high enough to climb the belt in Cool ... yet!

20 Pull ups

30 MedHeavy KB Swings @20kg

40 Tire flips - just watch for rattlers

50 KTE (did T2B yesterday, shake it up a bit)

It went so fast... 14:37 and I was spent. Looking forward to next week's training. Fun times ahead!

Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~

MOVE it

"Move because it's joyful. 

Move because it's your birthright and your body loves it. 

Move because you *can*" 

- Krista Scott-Dixon

The Sweetheart Pack ~

4am wake up call - yikes

Sleep was terrible. I am not sure I actually got any. Late return home from coaching always leaves me a little fired up, hubby coughing like crazy, all night, yep, right until what seemed to be the moment I got up. Nice.

Coffee had minimal impact today. Almond butter licks for a quick bfast as nothing sounded good. Head in to coach the dawn patrol. Then ... in the quiet moments of the morning ...

Warm up

5 Cargo net climbs

20 Man on fire burpees

20 D-ball Sumo deadlift

Run 200

Conditioning from D3

Row 2K 8:57

Skill

HSPU

Handstands no wall

Four Sisters Omelet = yum!

Just not feeling right to do any strength. Pushed off until Friday. Will warm up with the Clean complex and consider Diane before Snatch work. Body is beat today and still have a load to carry. Things to contemplate on this week's programming, I know my body will tell me.

Coach is up, next class ... great to see everyone actually get into a great place with this workout.

Rest 3 hours

Conditioning D4

40 minutes, Max distance

Rucksack carry @50#

4700 = almost 3 miles, just not quite! But I did have to walk back with the load after time expired ;)!

I could eat a double of something!! Dinner is pulled pork squished between crisscross potatoes and apple/cinnamon delight! Wine is in order!! 

Feel great! What a mental workout. Pace was excellent for me and the load. First time I have worn running shoes in a long time. Not sure they were the best choice.

Talk about CRASH! It hit me, but ... lights out at the end of the day! Nice.

Focus or ?

Don't dwell on what went wrong. 
Instead, focus on what to do next.
Spend your energies on moving forward toward finding the answer. 
Denis Waitley


Warm-up:
Row 500

3 RNDs
5 double cleans hold for 1 minute and walk (rack practice) @12kg/26#
10 V-up to Push up - ugh
10 deck squats - yeah!

Workout: 
9 RNDs (45 seconds for each round) Shaun Cairns Grad Workout

So, I took 1 RND = R/L, total of 180 swings

10 two hand swings @20kg/44#

This was a nice work set, not meant to kill it! My energy level and mental outlook on training this past week has not been high. Feeling like I need to step back on the volume and work on some balance. I should be starting a Full Strength Cycle this week coming up. Get to it, don't hinder. Work, enjoy, play with variety. That was the goal today.

1 clean and squat with a 2 count hold @12kg/16#

Went lighter than I can clean due to the press at the end of the hold.

Hold the bell in rack position until (key word here) 45 second timer rings then press

Well, it would be nice if I actually READ the full workout instead of scanned and went for it! I actually held the bell for 30 seconds ... I tried 45, but knew after the 2nd round I would be totally smoked for this workout ;)! So not really too far off the timing, but a good stretch for my mental capacity.

Continue on to the swings and other side of your body.

Again, not reading the instructions for the work, right up front ... I should have seen that each round was 45 seconds. However, this work felt spectacular. Lesson ... focus.

Warm-down:
Ladder

Happy, happy, happy!

1 Turkish get up then 5 snatches right side at the top of TGU
1 Turkish get up then 5 snatches left side at the top of TGU

Added ladder pull-ups in between RNDs - hands are healing well

Continue doing 1 TGU but ladder snatches down 4,3,2 and 1
(Optional pull-up practice in between rounds of TGU and snatches)

Anticipation

 “It is a good idea to be alone in a garden at dawn or dark so that all its shy presence may haunt you and possess you in a reverie of suspended thought.” ~James Douglas

Warm
500 Row

Skills
Rope Climbs 4
High Hip Swing
Reverse MU practice

Strength
5-5-5-5-5-5
Speed Squat @50% 1RM

Suspension Work
3 RNDS x15
Suspended Pendulum
Suspended Mtn Climber
Suspended Row to Scramble
Suspended Jumping Pistols

Chix Only

"I think the key is for women not to set any limits." ~ Martina Navratilova

Spent the morning with the girls ;)! Way to start the weekend ~


Warm-up
Row 500
4 RNDs
30 seconds Hula Hoop (each round switch direction)
30 seconds Curb Walk

Strength
DE Bench Press 3x10
65# w/chains

DE Front Squat 3x10
45#  squat release on a med-ball

3RNDs
10 Single-leg Hip Bridge (each side)
10 Single-arm KB Swing (each side)
10 Pull up

Skill
KB Windmills 5x5 @12kg
These feel fantastic! Great stretch and form is tight/solid at this weight.

WOD
30 WarriorMakers 20#
I forgot how much I love to hate these (aka man-makers)!

Okay Pacers! Now, let's play some bball :)

Ho Ho Row!

Discipline is the bridge between goals and accomplishment. 

~ Jim Rohn

I can't believe it is over.

While I am not anxious to hop back on the C2, it is bittersweet. I know that I will not continue rowing at this volume, but I will make more of an effort to row more than I did prior to the challenge. I am thrilled, excited to hit the mark!

Post holiday feasting and family, I have a regular date with the dry sauna, foam roller and yoga ;). Rest and recovery, little to no metcons this week and continue with the strength program. Rest, recover and rehydrate. Make no mistake, I am tired ;) but happy.

It is interesting when you are working toward a goal how many people try to impose their own on you instead of just being supportive or even understanding why you have made this choice. I find myself surprised where my support came from during challenge and holiday season. I am incredibly thankful for the encouragement, caring and kick in the butt when needed.

A huge thanks to Ted Hawkins @ CrossFit Benchmark for coaching me through some big points of performance!

The question: CrossFit Rowing - We feel your pain. What do you think is the hardest part of rowing?

The answer: Paul Buchanan said every word I was thinking.

The point when the 'handle down demons' are in full chorus, chanting inside your head -

• "you started to fast - you just can't last"
• "stop now and do it another day when you're feeling fresh"
• "who do you think you are - you're no good"
• "say you got a cramp/pulled a muscle/the wind changed and stop"
• "your hurting now and it's only going to get a lot worse"

But equally this is the best part for when you drive on with the tired legs, force the weary arms to pull, strive to keep the back levering through the exhaustion, the heart is thumping it's way through your chest, every breath is like a gasp as you slowly drown but then you get to the 0 on the screen - at that point it's all worth it - you've slain the demons - conquered the forces of darkness - you are the victor and with it you relish in your delight! Well, once you are able to get off the floor ;o)

Strength

Bench DE

3-3-3-3-3-3-3-3-3

65#

TGU

24 - 12kg

12 Days of Christmas

On the first day of Christmas my true love gave to me (oh yes, it has to be done once a year):

1- 100 yd Dash
2 - Power cleans 95#
3 - Renegade rows (12kg)
4 - Dbl KB Clean & Press (12kg)
5 - Burpees YEAH!
6 - Sit ups
7 - Push ups
8 - Box jumps
9 - KB swings 24kg
10 - Air squats
11 - Goblet squats 16kg
12 - Wall Ball 14#

Super fun group! Thanks for sticking it out with me guys ;). Merry Christmas and enjoy the time off!

Row
5012
10 sets of 500 today, 45 second rest between sets
Only one more day at this volume. I do have some thoughts on this whole challenge, will share post event.

Start Early, Finish Late

Row
1539

Strength
Backsquat ME
5, 5, 5, 3
95/115/135/155

3RNDs
10Good mornings
7 TGU @12kg
10 Russian twist

Row 
5001

Looking forward to some skills work with the group. Not sure what is planned for this evening.

Recovery Row

Row
5016

Rest ;) and celebrate my sweetie girl's birthday!

Hey hey 75K

Even if you are on the right track,

you'll get run over if you just sit there. 

~Will Rogers

S&C OFF

Row

5055

24:22

Yesterday was a doosie. Yet I woke up feeling surprisingly great! A little low on energy, not dog-tired as I expected, so YEAH! Coach, eat, nap, eat, shop with my sweetie girl, eat, snuggle, eat just a bit more. Good!

I was tempted to do today's CFRV WOD, always the KBs on my day off! But, a great Friday treat ;)! Plus, 12 Days of Christmas WOD coming soon!

TGU

17 @8kg

5R/5L

5R/5L

5R/5L

2R/2L

Mobility

YES

Primary 3

Ankle bits

Super Day

 Conquering any difficulty always gives one a secret joy, 

for it means pushing back a boundary-line 

and adding to ones' liberty. 

~ Henri Frederic Amiel

Today was meant to be a skill day, alone, however, a creep here and there and I am looking forward to a serious day of rest and rowing!

Deadlift (group work, form)

5-5-5-5-5

95, 115,135,165,165

Skills

Handstands & cartwheels

3RNDs - not for time

5 Decksquats R

3 Bfly pullups

5 DecksquatsL

3 Bfly pullups

5 KB OHSwing 20kg

10 1 Arm KB Swing 24kg R/L

Here is where I blew it ;). Talked into doing The Chief (I went mini).

5RNDs

3 min on 1 min off

3 Power Cleans @45#

6 HRPU

9 Squats

7,6,6,6,6

Row/TGU Combo

6574 (500 row wm earlier in the day)

6X

Row 1000

TGU x3 (each side)

What's for lunch!?

Wacky Wednesday

Kettlebell Warm up
2 minute Drills
Swings 35#
Clean & Jerk R/L 35#
Darcy Swings (Alt R/L)
Dbl FS

Skills
3-3-3-3-3-3-3-3-3

3 Sets of
Hang Clean 3,Power Clean 3,Squat Clean 3 

Go over complete list of process each set.

Row
5013
22:23

TGU
14 R/L@12kg

Slow Row

Tired body today. The lesson here is...don't push it.

TGU
Amnesty - whew!

Row
2512
That's all I had in me today.
Plus some gal sat down in the recumbent bike next to me with what smelled like a gallon of perfume. Ewwww. Done. Take that as a sign.