"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.

Sunday FUnday

We met up with our Mud Freaks friends this morning at 8:15 to get our WOD on. Had a great time as always. There were 9 of us: Matt, Colleen, Vivian, Wensday, Michael, Denise, Shannon, Chad, and me.

Putting the FU in Fun

KATE
2 laps
50 Push Presses @ 45#
2 laps
50 DL @ 70#
2 laps
50 Gravitron Assisted Pull Ups (# = assistance)
15@110#
25@100#
10@90#
2 laps
50 Abs
25 roller wheel abs
25 GHD
2 laps
50 DB snatch 
24@25#
26@30#
2 laps
37:49

CHAD
2 laps
50 DL @ 135#
2 laps
50 Push Presses @ 85#
2 laps
50 DB snatch 65#
2 laps
50 Gravitron ?#
2 laps
50 Ab Wheel Sit ups
2 laps
41:05

2 laps = approx 400m

31 Flavors and Then Some

Sweat Out Another Year (and Raise Your Glass of Beer in Cheer!)

WARM UP
Dynamic stretches
Push ups
Banded Pull ups

SKILL/STRENGTH
Bench 7-5-5-3-1+
K 50-55-60-65-75-80-85-90
C 215-220-225-225-230
Power Cleans
3-5-5-5
K 65#
5-5-5
C 135#

WOD: thirtyone.oh
3.1 Rounds RFT
7 supermans
8 4ct flutter kicks
16 kb swings (American) 30/40#
310 m row
(.1 was superman again)
K 8:56, C 9:11

FINISHER
31 burpees
K 2:30, C 3:30

Then we each went to our respective steam rooms to sweat even more. I felt like it was an opportune time to sweat out my last year and start anew. A rebirth, if you will.

THIRTY ONE HERE I COME!!

Even Google knows...