everything else

“Happiness is not something ready made. It comes from your own actions.” ― Dalai Lama XIV

Warm-Up:

Run 400m

then…

WOD:

I.  5 Rounds:

10 Barbell Lunges (Bar in Front Rack) (155/105)

10 Burpees

*20 Minute Time Cap

Completed: in 10:43, @ 65lbs. This was hard. Who am I kidding. Anything with Burpees is hard. Sometimes I feel dreadfully slow at Burpees. Usually am last when there’s a Burpee, or 50, involved. Today was no different; as was last to finish. Albeit to the lovely cheers and encouragement of the class. That’s okay though. Just keep swimming. Just keep swimming.

II. Run Max Distance in 12 Minutes

III. Foam Rolling on Calves

During foam rolling and before the run, Dean asked the class if we had any new goals in mind. As the 90-DC for some is coming to an end. I rose my hand immediately. Oh. Oh. I know!  Pick me! (Apparently CF also turns me into a total dork.) ‘I just signed up for a 1/2 marathon,’ I said. (Step 2, tell everyone you know your goal, that way you’re less likely to quit.)

Other goals from peeps in class included; eating clean, working on form. One goal in particular I really liked, ‘Keep coming to CF.’

To which Dean inquired, ‘What is it that you like about CF?’

ACF Peep responded, ‘It makes everything else in my life that much better.’

Couldn’t have said it any better.

The mile run at the end of class was, dare to say, pretty easy. Beautiful day, sun was out, was feeling well warmed up and in stride. Ran it in 10:30. The Endurance Team training for the 1/2 marathon in October starts this weekend. At 8am. On Saturday morning. Riiiight. I’ll be there.

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes

I’m in!

“You’re off to Great Places!
Today is your day!
Your mountain is waiting,
So… get on your way!”
― Dr. Seuss

I can’t stop signing up for stuff. Somebody help me. Run a 5K? I’m in. Join the ACF Endurance Group? I’m in. Sign up for the POSE Workshop on running form, I’m in! Run a half marathon? I’m in. Do something you said you’d never do like start posting and updating on Facebook. I’m in! Meet up at 8am on a Saturday for a running group? Err… alright. Alright. Fine. I’m in.

CF is taking over. One ‘I’m in!’ at a time. It’s a beautiful thing. I’d make an excellent foot soldier.

Warm-Up:

Practice for 15 minutes:

10 Hollow Rocks

6 Pistols (Each Leg)

3 Strict Pullups

1 Handstand Walk Attempt

*Focus is on quality and control, NOT for rounds completed.

WOD:

I. For Time:

15 Wall Climbs

30 Ring Pushups

45 Toes-to-Bar

*15 Minute Time Cap

Completed: in 9:33. Wall climbs are tough, and I can get maybe a foot or two from the wall. Further and further as the reps continue. Toes-to-bar scaled to knees to hips. Or thereabouts.

II. 3 Attempts:

Max Hold in FLR

Rest 30 Seconds Between Attempts

Completed: longest hold in the first round 1:03.

II. Stretching and Flexibility:

Hold Side Split for 5 Minutes

Hold Middle Split for 5 Minutes