Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

Trust - Goes Both Ways

"You don't always need a plan. 

Sometimes you just need to breathe, trust, let go, and see what happens."

Warm up
10 minutes
Jump rope/DU pyramid

Skill
KB Windmill
5x5 @16kg

TGU 5 minutes

WOD
5 RNDs
100 Jump rope
15 KB Push ups
15 Goblet squats @16kg
20 KB Swings @24kg

12:40

Talk about a good sweat. This felt like a bit of a grinder, just a little shorter ;). Push ups on the KB were tough and by the 4th round I had to break them into 5's. Swings were a dream!

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 ;)

Enough

If you can't explain it simply, you don't understand it well enough.

Albert Einstein

Warm up
Run 1 mile

WOD - CFA L1
Quick & dirty! Or NOT!

20 Min AMRAP
5 Deadlift @95#
20M Barbell carry front rack @75#
5 Burpees on the tire

17 RNDs +3 reps

OMG that seemed to go on forever! I was good to go for the first 10 -11 rounds, all within the minute and then TANKED on time! Holy moly ... the gas tank was running low but I was able to keep pushing and not unhappy at all, just really noticed this bonk.

Great workout to break in the new kicks! Thank Blair & CFA :)!

Beyond Conditioning
Looking forward to setting up the Battling Rope for some fun.

Good Day

The future belongs to the few of us still willing to get our hands dirty. 
― Roland Tiangco

Warm up
EMOTM - yay! love these
2 kick up to handstand
4 seated roll
6 air squat

Skill
5 RNDs
5 Ring swings
5 P bar swings

Strength

10 x 2 DE Backsquat 115# w/ chains (10# each side)

Been missing these so happy to squeeze them in today.

WOD - CFA L1

With a partner - oops! not today ;(

Clean & Jerk 5000# for time

So I hit this at half volume 75# for 35 reps in 3:52

Kinda Grace-ish if it were heavier, but luckily today it didn't have to be :).

You Choose

The only measurement is between my desire and my allowing.

Weekend off. 

Friday was a blast and Saturday was full for girl-time and errands. Decided to take a quick trip to the coast and replenish :). Toes in the sand, waves were excellent, sun was warm but not too much. 
Perfect. 

Just perfect.

Mish Mash

I AM the fulfillment of God's plan 

For eternal life.

Reminiscing over the the hike to Cathedral Rock Vortex. Just spectacular, who knew what peace and contentment would come from a few miles. A gift atop Warrior Rock in memory of mom, Joy & Fun being the song the flutist played. He just popped up and smiled offering his good energy & talent to those listening. Returning content and fulfilled, I was not prepared for such an adjustment to the schedule overall. Remembering that rest and replenishment is all a part of the process, the ebb and flow and should be a bigger part of the plan at this time of year, but we do tend to try and press on, my body has acquiesced.

Oh to be whole again! Feeling the effects of the extra coaching hours, the 'down for the count' allergy attack and just an overall, whew!

Gym was super busy this morning, wasn't expecting that. So flow felt a little off. Had to re-org my workout and punt a bit, so it is a mix of L2 from this week. Just not going to get it all in, but still going to hit at least 3 days.

Yesterday was a bust. Good coaching day, but The Seven will have to hold until the weekend. Just no gas in the tank ;(. The immune/respiratory system was on overload. Did warm up followed by 5 Bar MU work & 30 Dbl unders for 5 sets and called it a day. Finished the swim coaching week tired. I forgot how it takes a few days for the legs to adjust to coaching on deck w/no shoes ;).

Warm up
Jump rope - 10 minutes varied work

3 RNDs
5 Bfly pull/10 Diamond push/15 reverse sit up/20 squats

Skills WOD
In any order:

• 30 HSPU progression
• 30 T2B
• 30 Ring Row

CFA L2 WOD
Deadlift Ladder 

Athlete chooses starting weights, then add 10 lbs per minute until failure to complete.
115# and go!

Finished w/10 RNDs, pretty happy overall :)

Conditioning
Boxing drills  - kept it to 4 RNDs w/body punches & R/L kicks end of each round

Finally got a full night of sleep which has been well overdue. Took the time to  enjoy some coffee with my gal pal and much needed chat.

Fantastic Read
The Impersonal Life - Joseph Benner
Certainly not a quickie. But deep and personal.