Do WORK

Far and away the best prize that life has to offer is the chance to work hard at work worth doing.

~ Theodore Roosevelt

Warm up
Sled pull 800M @125#
Thank goodness for the harness

5 RNDs
5 Bfly pull up/10 Diamond push up/15 GHD sit up/20 Squat
Getting better, faster, more efficient? I hope so. Finding a flow 3x a week!

Skill WOD

Pretty fun today. I realize that I am doing a fair amount of pistols. So this is good news. Different balancing on the beam and I am happy for the range of motion.

5RNDs

• 5 R/L Cartwheels - oh the left is getting better but not pretty
• 5 Pistols on the beam - super loving my new T! Visit to Prescott was definitely a highlight.
• :30 seconds in Crow on the Parallel bars - thought I was going to eat it a few times on this one! Good thing for the crash pads ;)

Strength

• Clean & Jerk 1RM @ 105# - ugh these were not good. Missed @110# missed and missed and not even close to where 1 RM should be.
• Clean pulls @110# w/out strap 3x5 - okay this felt better, but clearly work needs to be done here.

WOD
Yeah, well, this was fun and sucked all at the same time ;). By round 3 I was like, whaaaaaat?!

5 RNDs
AMRAP - 2 minute rounds, rest 2 minutes between rounds.
Run 250M
Clean & Jerk @75#

4, 5, 6, 6, 5 - so much harder than I thought it would be. Once I got through the first round I felt like I know what I should be doing.

The Change in Progress

Honor the change in progress.

Warm up
3 RNDs - Partner ;) with MedBall
20 Chest pass
20 Wall Ball - good angle!
20 Side pass
200 Run

I actually ended up doing this 2x. Actually felt good because I am still sore in the upper body. It really helped get the blood moving and took down some of the lactic acid.

Opted out of pull ups and snatches today for TSC.

WOD CFA L1

Floor press 3, 3, 2, 2 @ 85#

800M Sled push/pull w/partner (95#)
Every time you stop do 20 push ups 

Harnessed up and went for it!! Out in front pulling the whole way and we jammed in with no stops! 7:30 and no push ups, thank goodness ;). Tomorrow is going to be a "B"!

Meaningful Training

meaningful training. intelligent training.

work hard. question everything.

is it worth the cost?

is it making me better?

if not, fucking change it.

~station 515

400 yd sled pull - in my case tire pull/flip
My makeshift sled has some challenges today. I pulled SO hard ... jk ... I actually have changed tires from the tractor size to a low squatty semi & certainly heavier one, which I am struggling with on this distance. It seems it is just as hard on the rope. It just couldn't hold the friction anymore and I went flying into a sprint ahead! So, I ended up flipping it the remainder of the way.

1-10 MU (scaled to bfly pull-ups & tri push ups)
10-100 DU

Ok, so I cried uncle after 7 RNDs of this. Fail, but with good work under my belt. I was stoked about the bfly pull-ups, chin high, good flow, did them unbroken until the 6th round. Tri push was just fine too. DUs were brutal with my fatigued arms. Last two rounds I broke them into sets of 10.

EMOTM 10 min BackSquat @ 90%
Feeling very drained at this point, I took the opportunity to work up on the load.
1-2 @115, 3-4 @ 135, 5-6 @ 145, 7-8 @ 150, 9-10 @ 155

BackSquat 1x20 @ 95# felt so light after that EMOTM until the last 5 ;), shaky

@ CFA Roseville tonight
21-15-9
Deadlift 135#
Box jump 24"
6:31

Okay to GO!!

Individual commitment to a group effort - 

that is what makes a team work. 

~ Vince Lombardi

WARM UP 5 minutes partner volleyball 3 rounds: Empty sled push 50 meters 10 ring rows 10 ring pushups  SKILL Muscle Ups 10 minutes practice

WORKOUT OF THE DAY

Sled Pull Relay 3 x 100 meter sled pulls for time

So proud of my sweetie girl! She is up to 10 kipping pull ups, has achieved the Double Under and tonight she pulled a sled 25 M w/130#. Trooper! Strong girl!

Atlas Shrugged

“If you saw Atlas, the giant who holds the world on his shoulders, if you saw that he stood, blood running down his chest, his knees buckling, his arms trembling but still trying to hold the world aloft with the last of his strength, and the greater his effort the heavier the world bore down upon his shoulders -
What would you tell him?"

I…don't know. What…could he do? What would you tell him?"

To shrug.”
― Ayn Rand, Atlas Shrugged

Warm up

1/2 mile airdyne - RPM 5

ROM

Down dog to up dog

Pull up

Push up

Pigeon

Skill
10 minutes

Handstand push-ups - coming along, yay! 3 in a row makes me happy. Just keep practicing. So very pleased with my quick progress here, what was I waiting for??

L2 Conditioning Workout

15 minute AMRAP

• 50M sled pull 160# - hello ...
• 1 Atlas Stone lift 75# - a bit light/form first, I need to work on the powerful hip pop to shrug
• 5 Muscle up - scaled 3 pull up/3 ring dip 
• 20 Burpees

2 RNDs + 7 Burpees

Hoped to get to 3 full rounds, almost. The sled pull was a bit rough and took much longer than I thought. Getting into my shoulders and down low enough, taking short steps on my toes when all I wanted to do was get there with long strides which actually brought me to a halt. These are the movements that will require more time in to get the technique down.

I had a crazy bad headache this evening. Not sure if it was from caffeine detox - 2 days, juicing, standing on my head or the overall work in general on my stress areas (shoulders, mid back) from this week. Could have just been all things!

All in all, great to get into a groove. Good night sleep and anticipation for Saturday's swim/run.

New Normal

Every normal person, in fact, is only normal on the average. 

His ego approximates to that of the psychotic in some part or other and to a greater or lesser extent. 

~ Sigmund Freud

WARM UP
50 meter skipping for height
50 meter karioka left
50 meter back peddle
50 meter karioka right

1 round:
10 meter pigeon walk
10 down dog to up dog
30 air squat w/ 1 second pause at bottom

SKILL
Double Unders
10 minutes practice
Ladder 1-20-1

WORKOUT OF THE DAY
TEAM TRYOUT WOD 4
For Time:
100 meter sled drag (90#/45#)
500 meter row
1/2 mile air dyne sprint
5:42

I'd like to say this was fun.It is done though and hopefully I can take about 30 seconds off if I actually ever do this again. That damn AirDyne, once I hit .25 I just hit the wall. So, the intervals that I have planned to work on weekly should really help me here. It has been a month easy since I rowed, not a completely terrible time of 2:06 after the sled, but I was hoping for a sub 2. Well, at least I know where to focus effort.

CORE
Complete in any manner:
100 abmat situps
50 superman rocks
30 toes to bar
20 knees to elbows from headstand - half against the wall on these, they were pretty cool!

Double up
3pm

A.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles) 75#
Rest 2-3 minutes

Today's mantra ... just keep doing the work. That is how to get better.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50% 40
* Set 2 – 5 reps @ 60% 45
* Set 3 – 5 reps @ 70% 50
* Sets 4-9 – 3 reps @ 85-90% 55
* Set 10 – 10 reps @ 55-65% 45
Rest 90 seconds to 2 minutes between sets.


C.
Leaving this one out for the CFA workout above today. Work done in the morning. Tired and ready for dinner.

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