WOW!

Don't let surface things delude us,

But free us from what holds us back from our true purpose.

Wow!

I have heard that said in relation to some pretty significant 'stuff' over the last couple of weeks and while it barely covers that actual emotion behind it, WOW!

Tough warm up day for me. I did not wake up sore or otherwise overextended, but once I got to the gym, I was really feeling the impact of this week's training. 

Warm up

Run 1 mile - I was actually thankful for this today

3 RNDs

5 Bfly pull ups - everything hurts

10 push ups - broken into 5 diamond/5 dive bomber push ups

15 reverse sit ups w/10#

20 squats - rhythmic

Mobility with the band - needed

Plenty of training time today so time taken.

Skill 

EMOTM 10 minutes

20 Dbl unders

10 T2B

7 RNDs unbroken, 3 I hit the bench ... small quarters in the Cool gym sometimes :)

I was very warm after this. Happy with starting to feel loose.

Strength

Deficit Deadlift @155# on 45# plates 3, 3, 2, 2

Yep, getting heavier

Burgner warm up & a few more basic ROM moments ...

Snatch 3x3 w/bar

Snatch push press - 3x5 w/bar - that was interesting

Finisher

Just feeling like putting the 8kg KB in my hand and whirling it around a bit.

3RNDs - standing on the tire

10 R/L Around the world

10 R/L Figure 8 to Hold - I still LOVE these ;)

20 Alt Flips/Juggling - happy not to drop any! I guess I can up the weight now!

Cool Down
5 minute AirDyne

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.

Breathe, Stretch, Flow

The power to move freely with your body, is part of your Evolution.

Breathe. Stretch. Flow. 

Woke up still feeling the effects in my legs from the weekend. 

Breathe, stretch, flow. 

Planning a good flush out before lifting. Seriously, did I do that much work! There was so much fun that it hardly felt like work. Well, I do know that I woke up a few areas that have not been working as much! Start with some sun salutations and get to looking up the mobility warm up!

Considering my relationship with time. I am in the perfect place to begin creating some new habits. So much to consider, particularly when it comes to what I want to work on related to body movement. I know that strength is building, I am feeling good with that, but I have had a tingle in the back of my mind about 'movement' not just strength or power.

AirDyne - 1 mile, tight

EMOTM 10

5 Ring swings

2 Snatch @bar

Meeting with Juan to do some MU practice Thurs ;). Yep, I combined these in the interest of time for me. Since I am not MUping yet.

Warrior Mode Flow

2 RNDs

10 each

Knee slide through

Leg pull through - know that I know ... so much easier!

4RNDs
5 Backsquat @145#
5 Snatch grip DL @ 95#
10 GHD
10 Superman rock

Had had to play with more spidey stuff. 
10 each side
Lateral hand push ups ... not sure what they are really called! Both hands on the same plane on one side of the body. Me likey ;)!

Meditation
The power of habit. First create the habit. Then the habit creates you. 
What might you be creating? Do you want to create something else? New habits must lead.

Food nugs
Breakfast smoothie - finishing up the pumpkin - current fav!
Coach for a couple of hours. Water. Workout.
PWOD - straight to lunch, Dbl serving of grilled chicken over herbed salad w/mango salsa dbl dose
Cheesecake yes, you heard that right. Coffee on the side ;) - Nutrient Timing?
Lara Lemon Bar w/sunflower seed butter and lots of it!
Pulled beef slow cooked over celery & sweet potato

Harmonious

The universe is not required to be in perfect harmony with human ambition. 

~ Carl Sagan

Finding my energy very low today.

With my sweetie girl at her first day of school I should certainly have had a thousand things to get done. Sadly no, I took a nap after working in-office. It did offer the perfect opportunity to get in a delicious homemade lunch though :).

Prepped for my coaching evening and off to the organic farm for fresh eggs and greens. Life is good, sometimes it is ok to take it a little slow. Remember to enjoy the scenery and with no particular goals ahead, other than training for a better quality of life, health and happiness, it's okay to have a down day.

2 mile AirDyne - seriously not feeling the last mile

• EKG - shinbox switch w/ext, spinal rock w/ext, sl/dl w/kick, mtn climber sprawl (sore today these were tough)
• Prasara scorpion flow - or something related to that ;)

Skill:
5x3 Ring dips

Accumulate 2 minutes in Handstand - on wall and freestanding
Accumulate 2 minutes in Hanging L-sit

Oly
Snatch 5@bar
Clean & Jerk - tired skipped, disappointed bc I like these

Strength
SMOLOV D3 - oh my lower body is so feeling this. Looking forward to a day off.
3x8 @105/5@110/2x2@120/1 @130

No MetCon - will resume on Friday for D4

Food nugs
Way over carb/sugar day, but all okay. Super worth it ;)
Oatmeal waffles w/ pasture eggs, butter
Chicken thighs baked perfectly w/asparagus
Frozen yogurt - Barista coffee & vanilla w/chocolate/yogurt chips, fudge
Post coaching smoothie - sfh w/strawberry & coconut

Summer is Here!

Finish each day before you begin the next, 

and interpose a solid wall of sleep between the two. 

~Ralph Waldo Emerson

Morning fun at the pool. The day before our first dual meet of the season. Cool! Athletes are prepped as much as we can in two weeks and I think the team is looking great this year.

AM
1500 Swim
3x500

Afternoon workouts are not always my favorite at the end of the week and end of the cycle. This week has been a little kaddywampus with rest. So, keep moving forward! Rest is coming this weekend ;). A little swim meet action on Saturday and lazy lazy Sunday and sunshine.

PM
Plow Transitions

Skill
No skill wod as Rx - I will get on the P bars soon.
HSPU instead, much better today, shoulders from yesterday are good.
Single arm handstands on the wall.

Oly
Snatch
7x2 @75#
Ugh, these felt lousy and power not squat. I was wishing for cleans.

Just confirms my need for rest. I was not able to get HRV today. Unit was just not cooperating. Very curious though! We'll see what tomorrow brings. Pulse Ox good at 97/HR @54, so not too shabby.

5 minutes to complete
Backsquat @ 1RM Snatch +20 = 105#
Overhead squat @ 75% 1RM Snatch +20 = 85#

Back squats felt fine. Blew through them pretty quick. OHS, well let's just say, I wasn't feeling it. i couldn't find the motivation to even get the weight overhead, so, moving on.

Breathe and get ready for the conditioning WOD, just not a big day, so this should go well. Just get my head in the game ... I was thinking, nap.

MetCon
5RNDs
5 DL @ 145# (Rx 185# I dropped 20%)
20 Burpee over Bar
9:33

Yahoo! I was flying after this one. Totally pumped up. Too bad I couldn't metcon before lifting. But I know better ... Great energy, while the burpees always leave you in a pool of sweat, my form and speed was feeling great. Consistent, no stopping. Bar was a great weight and though I was feeling a little barking in my core, it was goooood.

Cycle 9 - Already?!

“Change. Adapt. Bend so as not to be broken. Let opportunity guide your actions.” 

― Wayne Gerard Trotman

Run 1 mi
Just keep doing these, they will someday again be enjoyable ;)

30 (perfect) Snatches - 10@45, 10@55, 10@65
Got into the squat on the first 20, then pwr. How perfect is that?!

EMOTM 10 min
DBL KB Floor Press @16kg
These got hard around 6 min, keeping it even on the way up.

AMRAP 3 min
Floor Press w/bar @75#
This was strange as there is no rack, no spotter which is why I opted for KBs on the EMOTM and I tried them off of the floor. Not optimal but once the bar was up it was ok it was more than 60% but that's ok, the KBs were less than 90%. Compromise!
29  


3RNDs
20 Myotatic sit up
10 Rope pull up (hahaha used seat belt strap, no rope!)

OHCarry 400yds @75#

I cannot believe how tired I was after this work. Low energy afternoon, but had to pony up for the 5pm KB class.

I can't even count this as a workout, but I was sweating and enjoyed the movements for 25 minutes :) So somewhat similar to the crazy row metcon for L2 finisher for D1.

10-20-30-40
Ball Slams @18#
KB Swing - low heavy 20kg
Figure 8 to Hold 20kg
KB Press R/L @8kg
KB Bent Row @8kg

Running through the GourmetNutrition, Cookbook for the Fit Food Lover, Precision Nutrition. Forgot how much I enjoyed that one! JB, always a pleasure. Picked the 'Classy Chicken' for the post workout feast and a small 'rita'.

Now ... a little BrainGames with the family and bedtime came early. BOOM!


http://www.gourmetnutrition.com

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

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.

Week( 3), 2, 1 ... Go!

 “They always say time changes things, but you actually have to change them yourself.”
~ Andy Warhol


 Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 30 seconds between sets. Do it right, clean, crisp movements.
45#

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

These were work at the end.

C.
Three sets of:
Dips (with a hold) x 10-15 reps @ 20X2 - no rings to work with, went dip and hold

Rest 30 seconds
Chest-to-Bar Pull-Ups x 8 Reps
(all pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders

5 Burpees



7 (ish) minutes, timer out, work done though, ugh. Flushed, sweaty gal.

Gear Up!

Sunday - enjoyable rest day with hubby ;)

Monday - I LOVE Mondays, there, I said it! Fresh new week to have tons of fun. You just never know what's just outside the radar.

Today it was Randy. Can't remember the last time we go together for a quickie ~

WARM-UP
Wall ball toss 10x3 (underhand, chest pass, overhead)
Just missed out on later burpees...darn canyon traffic. Breathe and get to it.
3 rounds:
10 quad sprawls - hmmm
10 meter toy soldiers
10 ring rows


SKILL
Double Unders
10 minutes practice
Really good worked on the 1-10 ladder.
Max @ 40 today, some random jumping mixed in there.

WOD
Snatch 1, 1, 1, 1, 1
Well, missing is okay, but getting past that 85# mark is a bit tough right now. All in good time. Lifts felt good otherwise.

Then
“Randy” – 75 power snatches for time (75#/55#)

5:14 - I am pleased. Felt great, just work on some V02Max and this will get faster. Strategy was 5x10 & 5x5, went pretty well, but had to break the l5x5 into 3x7 and a 4.

Why Weightlifting Shoes? the quick lifts

Welcome Amanda

Amanda
for time

9, 7, 5
Muscle up (still scaled with jumping mu)
Snatch (55#)

Used the new Bella Bar - love it!

8:42

Friday - Defeat?

Getting up at 5am to get to the box and back to the pool for practice was unobtainable today. Just burning the candle at both ends these last few weeks. With Coach Tracey at the Ride & Tie Championships there is just no room for error.

There was no time to build in a fail safe on getting in another in the box WOD this week. Hubby's work commitments, clients, work, coaching etc.

Feeling good but a bit of fatigue I decided it  might be time to take a peek under the scope. Eewww. Hello mycoplamsa, lots of it. Where are all of my B vitamins? Damn. 

So...Snatch V02 Max (thank goodness)

Eva T. bodyweight workout
10 push-ups 10 squats 10 sit ups 10 rounds.