Friday, June 26, 2009

Light

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, handsome, talented and fabulous? Actually, who are you not to be? Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. And, as we let our own light shine, we consciously give other people permission to do the same. As we are liberated from our fear, our presence automatically liberates others."
~Marianne Williamson~

Tuesday, June 23, 2009

Explore. Dream. Discover.

Rockbound Lake Trail, Castle Mountain

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” ~Mark Twain~


Shoulders are officially D-O-N-E! Looking forward to a rest day... or maybe two...

CFC 6am
10,9,8,7,6,5,4,3,2,1 12# wall balls

30s wall sits (not so sure about the names here)

+
10,9,8,7,6,5,4,3,2,1 1 pood kb swings
30s ring holds

+

10,9,8,7,6,5,4,3,2,1 abmat sit ups with 5lbs

30s plank holds

Monday, June 22, 2009

Push and Pull

Tower Lake on Rockbound Lake Trail, Castle Mountain

I am still super sore from yesterday's hike and
my shoulders got really weak after a few rounds - it was a struggle to get through this one. Partly physical, mostly mental.

CFC WOD 7PM
As many rounds in 20 minutes of:

10 Push Press at 65#
10 Pull-Ups assisted blue band
8 rnds plus 8 push press

Sunday, June 21, 2009

Castle Mountain

Rockbound Lake Trail just before Tower Lake on Castle Mountain

I took the day to go hiking today - first climb of the season and it was a messy one! We climbed Castle Mountain which is about 30km west of Banff. It was a pretty steady incline the whole way up but, as always, well worth the effort! Elevation Gain: 760 m (2,493 ft) Distance: 17 km

Friday, June 19, 2009

Rowing

CFC 9:30am
7 rnds;
Row 400m
rest 2min
1:35/1:37/1:42/1:46/1:44/1:43/1:44

Thursday, June 18, 2009

Effin' Burpies!

CFC 6AM
Part A: 3 rounds of: 12 SDLHP (50lb) + 90 sec of DU’s + 2 min rest
5 min rest
Part B: 3 rounds of: 12 DB (15lb/hand) Front squat + 90 sec of Flying Burpies + 2min rest
5 min rest
Part C: 4 x 30sec. static hold on rings.

Wednesday, June 17, 2009

Med Ball Cleans and Push Jerk

CFC 7pm
5 rnds;
24 x 14# med ball cleans
12 x 65# push jerk
Finished in 19 minutes 02 seconds