When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Thursday, August 21, 2014


Warm up
1000 Row

3 RNDs
10 Wall ball
10 Jump Squat
10 Burpees
10 TRX Rows

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
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.

Sunday, August 17, 2014

A New Way to Think

Week 3, Day 1

I haven't logged in a while here. Will update over the next week. Finishing out swim season is always a challenge where time looses :) and some things just have to hold.

Decided to take on Nia Shanks Beautiful BadAss A.D.D. program which seemed appropriate with champs on the horizon, my time really tight and well, basically, LIFE!

So the combination has been Strength - BBA, Skill - Mainly Macebell & Conditioning CFA L1 or X classes. It has actually been a really great combination and coming into the third week I am pretty stoked.

Warm up
1-10-1 Double Under ladder - just continued work on control

5 RNDs
1 strict pull up
3 strict dips
5 Push ups on the KBs
10 KB swings 16kg

Strength set
10x3 of each movement
Deadlift @185# - damn these felt heavy today
Evil wheel roll out and back

Form felt good on both moves, just had to take my time to do the work on each.

Macebell training
Legs On Fire
3 RNDs
Squat 40 R/L 20 with bell on (each side)
Plyo lunges R/L 20 (each side)
DBL KB Suitcase DL w/sprawl on bell (16kg each side) 30 reps
Back lunges 20 (each side)
Squats 40 R/L 20 with bell on (each side)

Damn this is a burner workout. A fast pace is tough to maintain so kept consistent no breaks but buckets of sweat by the last movement.

Thursday, July 10, 2014


Magic is in the air ...
you have earned the right and are about to experience a change in consciousness. 
Do not try to figure it out, you cannot.

Warm up
Plank :15 ON/OFF
Plank :30
5 push ups
10 squats
20/20/20 jumping jax/crossover jax/clap jax

Stretching & mobility

50M Tire pull (facing out)
50M Tire fisherman pull
50 total Tire flips

Yeah! That hurt. I think it is about 175# and the drag, ugh! Too bad I LOVE it!!

100M Farmers Carry 12kg
10 Pull ups

Yeah! Just another excellent play date. Small tear in my left palm but otherwise a great forearm burner and fun workout. Perfect.

3 RNDs
10 each way 360
10 each way 10-2

That was about it. Left the gym singing away and happy, happy, happy!

Sunday, July 6, 2014

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
Kick up to Handstand
Seated Roll each way
Air Squat

:30 Handstand holds

10x2 @125#

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

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!

Friday, July 4, 2014

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


KB Windmill
5x5 @16kg

TGU 5 minutes


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


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!

Thursday, May 22, 2014

Faith & Flow

 ~ Voltaire

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

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

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

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!
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 ;)

Wednesday, May 21, 2014


Warm up
Run 1 mile

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.