Chip Away, You Say...

Thursday 2.16
We went at 6PM that night. Waking up in the AM has been trying this week!!

POWER

Partner Chipper!
For Time (25 min cap):
2000m Row (switch every 250 m)
150 V-ups (switch every 15)
100 Hang Power Snatches (switch every 5) or 150 DB Hang Snatches (Switch every 10)

Choose a color for Snatch Choice:
Black: 115/75 or 55/35
Orange 95/65 or 45/25
Grey 75/55 or 35/20 or less

Record exercise, color, and time to complete (e.g. DB Snatch, Orange, 21:54 >>).
Hang Power Snatch, Grey (75/45), 20:40

Chad and I were partners. #TeamTrunk4Eva. We used the same rower to switch on and off for rowing, mixed V-ups with knee to elbow crunches, and I only did 45# as I have always steered away from snatches, and when I did do them it was very seldom and with low weight. I probably could've done 55, so now I know for next time.

Friday 2.17
We went at 5:15pm on a beautiful evening. Then we showered there and headed up to Brookhaven for Piggy food and then dinner and drinks with my cousin Heather and her hubby, Matt. 

POWER
25 min to complete the following:
Pause Front Squat
3-3-3-3-3
*Build to heaviest weight throughout

After the first 4 sets, perform the following as fast as possible:
15 pull-ups (scale)
X Run

Choose a color for Run Distance:
Black: 400m
Orange: 300m
Grey: 200m or less

Record heaviest weight for Front Squat, color, and slowest round completed (e.g. 225, Orange 1:45 >>)

Kate 95, Black did not record - never looked at time!

Chad 185, Orange, 3:48

Saturday 2.18.17
9am workouts! Woot! Way to start the day! Especially when we have a onesie bar crawl this evening! Gotta get it in.

POWER
5 rounds of the following (23 min total):

3 min AMRAP:
3 Deadlifts
6 Box Jumps 24/20"
9 Hand Release Push-ups
*Rest 2 min after each AMRAP

Choose a color for Deadlifts:
Black 275/185
Blue: 225/155
Orange: 185/125
White: 155/105
Grey: 135/95 or less

Record color and total rounds plus reps (e.g. Black, 10 rds 22 reps >>).
Kate Orange, 203 (10 rds 23 reps) >>
Chad Orange, 194 (10 rds 14 reps) >>

BYE bye Bye

"Act the Way You want to Think"

THURS 1.26.17
I wasn't feeling so hot last night, thought I slept pretty well, but knew I had to get up for this one!

I got to work out with Ashley today and I think we did a great job! 

POWER
Partner Workout!

23 min AMRAP of the following:
15 Back Squats
15 V-ups
15/12 Calorie Row
*One partner completes a full round before switching

Choose a color for Back Squats:
Black: 115/75
Orange: 95/65
Grey: 75/55 or less

Record color and rounds plus reps (e.g. Black, 6 rds 12 reps >>).
Kate/Ashley Orange, 10 rds
Chad B/Chad T Orange, 10 rds

I followed up with mobility and Chad walked home since I had the car and had a Coach's Assessment scheduled.

I got to speak with Joe (and Katie for some of it) and it was great to discuss life and the goals that I've got in mind for this year; the last half of 34 and the first half of 35.

• strict pull up
• strict push up
• no more split kicking during DUs
• get comfortable upside down for HSPUs/scales
• weigh and stay under 160# (it's been too long) by 35

• play my guitar and sing more (deep focus)
• play my violin more (deep focus)
• go on more hikes and outdoor adventures since we haven't very much since we've been here

• and of course, eat better, drink less alcohol, plan better to do so
• less negative self-talk - combat it, which I have started

"Act the way you want to think." - a smart mantra Joe offered after hearing I know what I want to do, and probably how to do it, but if I just do it, the all else will follow. It kind of goes along with everything above and my S.M.A.R.T. goal action plan for the next month: to play music for 20 - 30 minutes when I get home on Friday to decompress and to hike at least once a month on the weekends. BOOM. Doable? Absolutely.

See ya on the flipside, holmes.