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

Sunday, April 20, 2014

Real Soul

The soul is a channel for grace.
~ Carolyn Myss

Warm up
Row 500
2RNDs KB swing 10/10 @16kg

Shinbox Switch w/Ext
1 Leg DL
Deck Squat
Mtn Climber

5 RNDs
:30 ON/:10 OFF

Step up R -1st RND, side step up remaining RNDs 20" box
Step up L - same
Jump rope - varied
Side plank R w/kb, hip raise
Side plank L - same

Boxing sequence
5 RNDs  2:30 ON/1 min OFF
@ 2:00 50 body punches, 5 kicks R/L

A little time for reflection with the masses. Message: it's not about religion or church but about a personal relationship with the divine. Your soul is your divine essence, your eternal self.  We are all a part of something that is greater than ourselves, I AM.

Easter meal will be a glorious pepper crusted tri tip, broccoli/cheese/bacon caserole, salad and cheesecake! And treasured time with family :).

Friday, April 18, 2014

Find Your Center

"When you have a disease, do not try to cure it. 
Find your center and you will be healed.
There are some things that can be sensed but not explained in words."
        ~ Taoist proverbs

Blood Moon Eclipse 2014
Warm up
Run 1 mile

5 RNDs
5 bfly pull ups/10 Push up/15 weighted decline sit up/20 squat

TSC Wk3, D2
Deficit DL 3, 3, 2, 2 upped it to 145#

No pull ups, did them yesterday at the park! Fun being outside 3, 3, 2, 2, 1

Swings 2x10/10 @ 20kg
TGU 3/3 @12kg

Pretty fatigued already! The show must go on.

100M Overhead carry @ 75#
2 Drops = every drop do 10 DL

Very fatigued during today's work. Finished up with a 30 minute dry sauna and an equal chill in the sun (vitamin D)!

Great program to follow along with!
Love Your Body Challenge
Day 1

So many of us women continually feel that we are not enough, do not do enough and need to take the time to appreciate and love ourselves. I find that it is easy to forget to take care of myself and get wrapped up in the routine of it all.

Do one really nice thing to take care of yourself today! 
Gave myself time today to sit and read for pleasure :). Browsing a book on the works of Michelangelo. Inspiring!

Mantra Day 1 
My body is my home. It’s the ONLY place I have to live.  I will treat it with the care and respect it deserves.”

Wednesday, April 16, 2014

Old School Grinder

Great fire can follow a small spark. ~ Dante

The only thing left was to hang out on the floor with my jump rope :), well and shower!

Warm up
Row 1k

5 RNDs - and I did them all but the last 2 under protest :)
5 Bfly pull ups, getting good at these, yay!
10 Push ups I had to drop to my knees for the last rounds, ugh
15 decline weighted (10#) sit ups these feel great!!
20 squat - yep just squat, below parallel, open hip, rinse and repeat

50 T2B
Every-time you drop, 50 DBL unders. Don't look at the workout yet, there is a lot of work today.

Ended up with sets of 10, 12, 13, 15 and 150 DBL unders. I just couldn't hang on to the bar but was determined after that first set of jump rope. I was using the pipe handles and it was luckily different that the rig, but still not easy.

Just no reason to do TSC today. Will proceed with the schedule after a rest day.

Old school grinder at it's finest. I do love these as painful as they are when you are doing them.

  • 100 Pull ups - these seemed to take forever! I had to rotate bfly & kipping and so glad bfly is so much faster.
  • 100 KB Swings - healthy training has me doing these russian style, chest high ;)
  • 100 DBL Unders - yes, I was tired so sets ... 30, 25, 25 10, 10
  • 100 OHSquat w/ 45# bar - Masters call, I wanted to be able to finish within the time domain and still be able to function tomorrow! It was still hard.

Done and on the floor for a bit. Yes, I enjoyed propping myself on the wall, downing a full 16oz of water and breathing. Walking to my car, soaking up the sun and knowing that this will feel amazing for a while. Rest day tomorrow with a bit of yin yoga, a few light get ups and maybe some airdyne ;) to flush.

Excellent read
Entering the Castle, Carolyn Myss

Being a bit reflective during this week of the Passion. But isn't that what this time is about: reflection, renewal and rebirth?

I love how she took the 16th century Carmelite nun's The Interior Castle, St Teresa of Avila and worked her magic. Both are fantastic reads, (not easy though, be prepared to do the work) and when something hits me twice ... better pay attention.

Keeping an eye on the Stellar update since the Blood Moon Eclipse. So much energy is amazing.  It was quite the celestial show and worth staying up to watch. Feeling much like my old self again.

Tuesday, April 15, 2014

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.


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"!

Monday, April 14, 2014

Feeling It

For Thought has a pair of dauntless wings.
~ Robert Frost

Warm up
Run 1 mile

5 RNDs
5 Pull up/10 Push up/15 Decline weighted sit up/20 Squat

OMG! The first round on the bar was Ooooch! Only did first 3 RNDs bfly then went kipping. Thought about going 3 RNDs but glad I finished it up with all 5.

2 RNDs was all I had in me. In hindsight would have been better to skip this today.
5 negative pull ups
20 second handstand holds
10 Box dips

TSC Wk3, D1
Deadlift @185# 3, 3, 2, 2
These felt heavy today. I belted up for them.

2 x10/10, R/L 1-Arm Swing @20kg
2/2 TGU @16kg

Ran though a few Hang Cleans, nothing serious.

10 Minute AMRAP
5 minutes Burpee Box Jump Overs
5 minutes Rope climb - no rope so subbed 3 pull to standing/5 squats

Sunday, April 13, 2014


“The only reason for time is so that everything doesn't happen at once.”
~ Albert Einstein

Beautiful Sunday. Up early while the house is quiet and still asleep. Enjoyed a cup of coffee & a moment before I trekked up to the local gym to get some work in.

The divide is so beautiful right now. Flowers blooming, color, green, sunshine & a cool breeze. Ultimate moments from every view.

Warm up
Row 1K

EKG - 90 seconds each movement
Shin Box Switch/Deck squat to Candlestick/Spiderman Stretch/Quad hops

Strength - minimal rest between sets 15-30 seconds
50 Bench press - 5x10 @55/65/75/70/65
50 Push Press - 5x10 @55#

Boxing sets, 50 body shots + 5 kicks R/L
6x :90, :30 rest
1/2, 2/1, 1/2/3, 2/1/4, 1/2/3/4, combo with 5/6

2 sets
: 90 jump rope :30 rest

That about did it. I thought I was in for Death By Ball Slam but think I will slide that one in somewhere within the next week :). Arms were pretty toast after that combo for the day, plus the push ups yesterday.

Perfect timing, I smell bacon for breakfast :)!

Good read
Pay Your Dues

Saturday, April 12, 2014

The Road of Discipline

Good to be home. Anxious to get some sweat rolling :) and a little bit of focus. Eating schedule off, sleeping schedule off, emotions running high, too much driving ... all worth it!

Warm up

Run 1 mile

5 RNDs

5 Bfly pull up, 10 Push up, 15 Reverse Sit-up on decline bench, 20 Squats

Oh this was tough by round 4. But glad it is programmed. I feel like it should be getting easier, but will take it all in stride and see how it goes mid week.

TSC Wk2, D4

A little behind from the week, but fits well into the weekend.

Palms forward hold :10, :09, :08, :07, :06 - with the bfly pull ups this feels right over dead hang right now.

4x10/10 1-Arm swings @ 16kg

4/4 TGU @ 12kg - done post WOD

Deficit Deadlift @135# 3, 3, 2, 2

As much as I hate the mirrors in this room, they occasionally come in handy when I am focused on form. 


10 Minute AMRAP - from South City CF thank you!!
10 Deadlift @ 95#
10 HSPU - scaled

8 RNDs +6 DL, it was all I had ;)!

This was a blast!  My favorite kind of WODs. Feeling good too. That crazy post workout energy kind of thing. Zing zing zing!