Slow and Steady

The question isn't who is going to let me; it's who is going to stop me. 

~Ayn Rand

Moving so fast this week. It seems like a hundred balls in the air. I am feeling in flow with them all :)~

I have to admit, I finally have experienced a true, non reactive moment this past weekend. Looking at things without judgement, without fear, without reaction, but in true observation and response.

As things continue to move, the universe is charging full steam ahead. I am continuing on with L2 training and am excited about this upcoming week. All seems to be fine and I am tracking my HRV which I think is making a significant difference. That and the fact that we are on a 3x week, 2 a days. So plenty of time for 'rest'.

Pool deck is wonderful! I do love the season. Kids are progressing so quickly this year!

Today was an early coaching day for CF, so that 4am wake up call ... I just couldn't hang and woke up too early. Trying to cut down on the coffee intake, I didn't want to jump right in. A little wee hours reading and back on schedule.  Morning classes were fun and I was jonsing for my Day1.

Warm/Pre-WOD
Scorpion Transitions

3RNDs
3 Toes 2 Rings
2 Skin the Cat
1 Back Roll to Support - no bueno ... these need work
2 Skin the Cat
3 Toes 2 Ring

Hand care! Don't delay.

Strength
Back squat (should have been box squat but no spotter, so went rougue)
3x3, 3x2, 3x1 - 123/143/163 173f - had to try

Deadlift w/band - went purple today, hard
10x2 - Max set @155

Straight into the Assist Work
3 Rounds For Completion
6 Squat cleans @85#
5 Atlas Stone to Shoulder @75#
10 Glute Ham Raises - I am so happy these have become easier, I remember when I couldn't get one!

Coach time! Eat time! Head up to the hills and finish with a quick met con on the property

MeCon
21-15-9
Thruster @ 45#(no Wall Ball)
Pull up
Push up - not sure I was going to get through these baby's! So done ~

Pushed through it all. I know that I have the capacity here. Take these things in stride. Listen to my body. Feed it well. Be smart. Do it right, then fast, then heavy - reoccurring mantra.

Independence

You cannot build character and courage by taking away man's initiative and independence.~ Abraham Lincoln

Nothing like a great visit! Thanks Joel and CF Independence!


Strength
Front Squat
5-3-1
80/90/100% 1RM

WOD
100 Walking lunges
80 Push ups
60 KB Swings 35#
40 MedBall Cleans 14#
20 C2B Pull ups

16:43 - I sooooo needed that metcon flusher! Travel, exhaustion and all. It was fantastic.Whew ~

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

Barbara: That B

6am
Partner 'light' w/girls
30 Power snatch @55
40 Burpee Box jumps
50 KB swings 16kg
Missing one gal, so I stepped in as partner, yes, this looks just like Saturday's WOD, so completely different intensity this am.

9am
Warm-up
R400
Range of Motion
2Rnds
10 Dips
10 KB swings
10 Jumping lunges

WOD
Barbara
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes, repeat x5

35:55

Strength
Jerk
3 rnds, 10 reps

Time to be done. Tough day ;)

Swings & Rings

All that is necessary to break the spell of inertia and frustration is to - 

act as if it were impossible to fail.

~Dorothea Brande

6am KB Class
10 Min: VO2 Max

Skill: Snatch 

3RNDs
10Dbl Clean 12kg
10 Floor Press
10 DARC swings
10 Lunges


Mmmm...all warm and cozy now ;)

Life, breakfast etc ... time to work out ~

WARM UP

2 RNDs
10 meter hip series
20 meter cartwheels
5 down dog to up dog
:30 dead hangs

SKILL
Bfly Pullups
10 minutes practice

WOD
For Time:
100 meter farmers walk (35#)
21 ring dips/box jumps (20″)
100 meter farmers walk
15 ring dips/box jumps
100 meter farmers walk
9 ring dips/box jumps

Still can't get out of the ring dips effectively. Crud! Practice holding at the bottom in tight and release, practice. Mindset to GET THERE! ... soon.

Did HRPU instead.

7:27 all good.

Get Better at THIS

I really need to get better at rest days. Went in to stretch out a bit and ended up viewing a 'challege' on the mirror. Who could the mystery CFer be?? Couldn't but help myself to this little metcon.

400 Run
2x Bear Complex 45/65
2-3 minute rounds of various jump rope



WOD
4RFT
100 Double unders
10 Thrusters (only went 45#)
10 Push ups
10 Burpees
10 Box jumps
10 KB Swing

17:45

Skill:
1-10 Deck squats

Jonsing

“The song we’re composing already exists in potential. Our work is to find it.” ~Steven Pressfield (Do the Work)
WM

20/15/10
Wall Ball
Sit up
HSPU - still dbl mat

WOD
12 Backquat (85#) from the floor each time
9 Push ups
7 Burpees

10:04

Really fun triplet.

Cycle eve.

Squat, Pull, Push~

Deadlift
5-5-5
175 x5, missed my last lift in the rotation, so left it at 175 with 185 being my 5RM

WOD
75 squats
50 pull ups
25 push ups

50 squats
35 pull ups
15 push ups

25 squats
20 pull ups
10 push ups

11:32

WSC

Hang Squat Snatch

Find new 1RM -75# sweet!

WOD

4 Rounds

200m Run

10 Power Cleans 155/100#

10 Pushups

10:30

Goat

13 Minute AMRAP

• 10 Wall Ball 14# 9ft
• 10 OHS 35#
• 5 Tricep Push ups 

8 RNDs +5 Wall Ball

Sluggish, but present.

Cindy

WM
Row 300
ROM
10 PVC Pass Thru
10 Lunges PVC overhead
25 Sit ups

Skills
Burgener Warm up w/35#

WOD
Cindy
AMRAP 20 minutes

5 Pull ups
10 Push ups
15 Squats

20 Rounds! PR sweet

4/4 the core
MU practice, kinda

Lift it, Interval it

Deadlifts
5-5-5+

7 @ 175#

Intervals
40 seconds on
20 seconds off

Hang Cleans Rx 75#
Push ups
Pull ups

3 Rounds total Reps 160

Good work today.

Round and Round

5 RFT:
Run 400 meters
20 lunges (10 each leg)
20 Kettlebell swing (50/35)
20 push-up

Skills:
Rope climb
Dbl Unders

Mobility WOD
Episode 95 - lower body

AMRAP

AMRAP 12

3 Snatch 55#
3 Pull ups on the rings
6 Push ups
9 Box Jumps 21"

9 RNDS +1 snach

last couple of rounds, snatches felt unsteady and more in the power position.
fun workout!

Skills:
HSPU progression
OHS

A tribute to our Veterans

A day late but no less meaningful.

Started out with the Highlander Challenge - 3 of us ladies pushed the Highlander 460 yards around the parking lot. 4:28.

Veterans Day 2010

Run 1.3 miles
460 meter dumbbell farmer’s walk (50/35)
30 kettlebell swings (53/35)
15 Cluster Bear Complex (135/95) - went 75 today
30 wallball (20/14)
30 dumbbell push jerks (40/25)
30 pull-ups
30 push-ups
30 squats
Run 1.3 miles

Run, farmer’s walk and swings for the “Continental” services founded in 1775.
Frog Complex for the Navy.
Wallball for the Marines.
Dumbbell push jerks for the Army founded in 1784.
Pull-ups, push-ups, and squats for the Coast Guard founded in 1790.
Final run for Air Force founded in 1947.

Cluster Bear Complex = Squat Clean, thruster, back squat, back-thruster.

For Real~

10 RFT
15 Deadlift (135/95)
15 push-ups

Well, tried to work in here with the group and ended up 12:44. Blah.
This was an incredibly fun workout, so will do it again with focus ;-)

pull push squat...a lot

AM @ VictriX
WM
R400
10 PVC pass thru
10 OHS
10 Wall ball
10 Sit up
R800

WOD
40,30,20,10

Pull up
Push up
Squat

14:45

post wod core work, variation of 20 rep sit ups, flutter kicks, leg levelers, reverse crunch, cross overs

Afternoon
15 minutes jump rope work
right, left, DU, switch, cross

Run1 mile on the school track ;-) ahhhhh~

Monday @ USCF

GPM (um, what does that mean?!)

Early crew ended up being a great mini reunion @ USCF for me! Thanks guys ;-)
Great WOD, thanks Alan ~

PPress 7/5/3/1

4 RFT
10 Clean/Press/Back squat Rx 95/65
20 KTE
30 Push ups
R400 to Lookout ;-) - yep, been awhile since I have run the hill - wahoo!

36:15

The Chief! - oh yeah

One of my favs...haven't done it for a while though. Let's get to it!

WM
R800
10 pull ups
10 push ups
10 sit ups
jumping lunges
10 sit ups

WOD
5 Rounds
3 Power cleans Rx 85#
6 push ups - I went hands up chest on ground today
9 squats

3 minutes on 1 rest, count all full worksets per round.

5,5,5,5,4 = 24

Right on!

Yeh, Back to Saturdays!

After many Saturday's at the pool, swim season is but a memory and I am ready for some fun WODs with the crew.

Today did not disappoint. Still feeling a bit woozie with a little dizzy in there, it was time to kick it up and that we did.

WM
Range of Motion (ROM)
R 1 mi - great push Kristi ;-)
10 PVC pass throughs
10 Pull ups
10 Push ups

WOD
2 RFT
R 400
15 Box Jumps
15 DB Squat Cleans
30 Dbl Unders
15 Hand release Push ups
15 Sit ups (SHB T2B but too much on my wounds)
30 yd Lunges

15:28 smoker!

Great to see all the peeps out, parking lot full of CrossFitters, awesome trainers and coaching. Just and overall amazng way to start the day ;-) Thanks Victrix