CFSG

Morning session at CFSG

1 clean + 1 hang clean (full movement then speed)
75% x 1 x 8

100# x 1 x 10
Then full clean 120# x 1 x 2
(previous PR 120#)

Front Squat
x 1 x 3 (heavy singles)

[100# x 3, 140# x 1, 160# x 1, 171# x 1]
180# x 1 x 3
(previous PR 190#)

GHR
3 sets amrap

22 kipping then GHD adjusted
12 / 20 / 14 strict with pause at bottom

Abs team WOD with Aole and Ujin

For time
In teams of 3 each athlete completes 4 sets of 50 flutter kicks
While one athlete is completing flutter kicks, other two athletes remain in plank hold

7:03

Then

Snatch Balance practice
50# x 3 x 5 (focus on technique, slow shallow dip, fast transfer and lockout, drop straight down less focus on butt back)

Strict Pull-ups
1 - 1 - 1 - 2 - 2 - 2

clean
hang_clean
front_squat
GHD
snatch_balance
pullups
skills_practice

CFSG

Morning session at CFSG

Box Squats
60% x 2 x 10

111# x 2 x 10

WOD
For time (12mins cutoff)
3 rounds
5 unbroken MU
5 unbroken wall ball 10/5kg
300m run

11:24 (box MUs,5kg)

Skills Work

3 sets
- 5 strict ring dips (heels on high box)
- 5 strict ring pull-ups (rings to armpits, can't reach chest when strict)

15 unbroken wall ball 5kg
3 sets
- 5 strict push-ups (narrow)
- 2 strict pull-ups
15 unbroken wall ball 5kg

box_squat
skills_practice

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins)

Evening session at CFSG

Snatch Balance
1 - 1 - 1

90# / 100#F / 100#PR
(100# x 1 x 3 then 100#F)

WOD

12-minute ascending ladder
1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees
3 KBS
3 burpees...

12 rounds + 3 burpees RX

GHD sit-ups
3 sets
- 5 bottom half range
- 5 top half range (strict)

Ab wheel

hatha_yoga
snatch_balance
KBS_burpee_ladder

50 ways to get better at CrossFit

Upon waking:

3 sets
10 air squats
5 strict push-ups (narrow)

CFSG

Morning session at CFSG

Deadlift
55% x 2 x 12

120# + red band, sumo stance

WOD

8 minutes
Odd minutes - max back squats 230/160#
Even minutes - max HSPU

Back squats - 30 (160#)
HSPU - 19 (45# + ab mat)
Total 49 reps

Rest 3 minutes

21 - 15 - 9 burpees
AES
150m

5:33

Then

1 minute max double unders - 50 :(

3 sets
- 5 strict pull-ups (purple band)
- 5 strict ring dips (purple band)

5 sets
- 1 strict chin up
- 1 strict ring push-up with 10-second turnout

Strict pull-ups
x 1 x 5

2 sets
- 3 wide push-ups
- 15 double unders
- 3 narrow push-ups
- 15 double unders
- 3 diamond push-ups
- 15 double unders

deadlift
burpees
running
back_squat
HSPU
skills_practice

CFSG

Evening session at CFSG

Box Squats
55% x 2 x 12

100# x 2 x 3
70# x 2 x 9 (focus on speed)

WOD

For time (12 mins cutoff)
10 rounds
7 pull-ups
7 ring dips
21 double unders

DNF - 6 rounds (purple band ring dips)

Rings practice - jumping transition

box_squat
pullups
skills_practice

Sprints - Volume - Skills

Morning session held at Reebok CrossFit Enduro

100m x 4

18 / 18 / 19 / 19 seconds

2 minutes rest

50m x 5

8 / 8 / 9 / 8 / 9

Then

250m row
21 burpees
250m row
15 burpees
250m row
9 burpees

6:13

Gymnastics Practice

5 sets
- 1 ring push up with 10-second turnout/hold
- 3 beat swings on rings - last swing = chest to rings

sprints
running
100m_sprint
50m_sprint
rowing
skills_practice
burpees

CFSG

Push Press

50# x 5 x 1
70# x 3 x 1
90# x 3 x 1
100# x 1 x 1
111# (jerk)
111# x 1 x 1
120#F x 2
100# x 1 x 3

- No idea what I was aiming for here, failed to plan my reps and sets and as a result just ended up working on form.

.com WOD from 12/12/12:

Zercher Squats

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

100# x 2 x 2
111# x 2 x 2
120# x 2 x 2
131# x 2 x 2
140# x 2 x 1
151# x 2 x 1

Form started to break slightly at 151# (butt rising first), so think I probably could have gone heavier, but ever mind. Unfamiliar with Zercher squats so it was fun just trying not to curse the pain in my arms.

Gymnastics / skills practice

For Quality:

5 sets
- 3 beat swings on rings (final swing = chest to rings)
- 3 ring dips (heels of feet balanced on high box)
- 30 double unders (still need to have a  bit more control with new RX jump rope cable)

push_press
zercher_squat
skills_practice

CFSG

- Strength -

Weighted Pull-Up

2.5kg / 5kg / 6.5kg / 8kgF x 3

Could use fingertip grip with the lighter weights but as soon as I hit 8 I couldn't stay on the bar - hands still too ripped up from last week. Should have done lighter weight for reps/sets, wasn't thinking.

Bench Press (speed)

70# x 2 x 12 (every 30 seconds)

Alternating KB shoulder press (standing)
8kg
2 sets 10 reps L/R

2 sets (thicker purple band)
Tricep extensions
Tricep push downs
10 reps each

- Met Con -

For time
10, 8, 6, 4, 2
Deadlift 140#
Burpee box jump 20"

6:43
(from wodstack.com - RX girls' weight 135#)

- Gymnastics Practice -

3 sets

3 ring push-ups with turnout (5 second hold on last rep)
10 second hold at top of rings (hollow position but no turnout yet)

weighted_pullup
pullups
bench_press
RX_bar
skills_practice

AlphaFit

Trained at AlphaFit to kill some time and avoid being offered all kinds of sugary things I can't eat right now...

Had to choose stuff that didn't require much grip as my hands are still shredded from Friday.

Front Squat

20kg x 5 x 1
40kg x 3 x 1
50kg x 3 x 1
60kg x 3 x 3

Back Squat

40kg x 5 x 1
50kg x 5 x 1
60kg x 5 x 5

Dragon Flag practice
1 - 1 - 1 - 1 - 1 (at 30 degrees from bottom start to lose control of speed at which I'm moving)

1000m row
4:36 - couldn't grip the handlebar, had to grasp with fingertips - like rowing couldn't suck any more...(!)

Headstand practice
Forearm balance practice

front_squat
back_squat
rowing
skills_practice
1000m_row