Hotel WOD

10,8,6,4,2
Dumbbell front squats (12kg each)
Burpees

7:20

Feel so weak and unfit! Didn't feel motivated at all today,bleh.

Crossfit Liverpool

Snatch practice 50#
(20mins practice,3-5 reps with 1min rest between sets roughly)

Partner WOD with Mel

Fran amrap 5mins (thrusters 25kg/pullups blue band)
Rest 2mins
Diane amrap 5mins (HSPU/deadlifts 70kg)
Rest 2mins
Elizabeth amrap 5mns (squat cleans 35kg/ring dips red band)

275 reps

Creative Vinyasa Flow

Last yoga class before the centre closes for Christmas. Another great teacher,managed a few new positions again,including an advance on bridge pose,good for my fear of inversion. Started snowing while we were in the middle of a pose - so beautiful,through the Georgian glass windows. :)

vinyasa_yoga

Project Parental Primal Persuasion

Trying to convince my parents to consider a more Paleo/primal dietary lifestyle,so have been cooking dinner for the past week. As a result I've been eating really well and clean,which I hope will partially make up for my lack of strength or met con over the last week. Caught something on the plane and only just starting to shake it off. Hopefully can pay Crossfit Liverpool a visit in the coming days.. Dishes cooked so far:

*Grilled tuna steak with pan-grilled med veg and roasted butternut squash
*Fresh berries and figs with crushed cashews and cinnamon
*Paleo bacon fried "rice"
*Salmon roasted with dill & lemon,served with steamed sweet potato and buttery greens
*Paleo chocolate pudding with fresh berries,coconut cream and raw cacao nibs
*Pan-grilled lemon thyme chicken with warm spinach,pancetta and pear salad
*Warm and spicy grilled pears with bittersweet chocolate sauce and coconut cream
*Med veg egg muffins with sweet parsnip mash and sautéed mushrooms

So far so good. Mum and Dad are not only enjoying the food,but feeling the benefits (better digestion,no bloated feeling after dinner..). Their fat and protein intake this week is probably higher than usual, and though they are still having oats for breakfast and wholemeal bread sandwiches,they are definitely eating far fewer grains and unfavourable carbohydrates. They have agreed to do a month of Paleo in the new year. :)

paleo_challenge

Shivananda Yoga at Liverpool Wellbeing Centre

Great class,lots of focus on form and alignment,mobility work for my ankle (feeling it a lot more in the cold) and long shoulder stand/plough without freaking out.

shivananda_yoga

Power Yoga at Millenium Lifestyles (Liverpool)

Scouse yoga teacher,a first for me...

power_yoga

Final WOD for 2011 at CFSG :)

High hang shrug & drop under drills
3-3-3-3-3
67# x 3 x 3
72.5# x 3 x 2

Partner WOD with Yvonne
(20mins cutoff)

3 rounds
2 pullups
12 double unders

75 thrusters

DNF - 65 thrusters total (72#)

Strength & WOD @ Crossfit Asphodel (Hong Kong)

Overhead Squat
3-3-3-3-3

66# x 3 x 5

WOD

Jingle Jangles
(30secs work:rest ratio for 4mins,15m = 1 lap)

8 / 7 / 7 / 7 (29)

1 minute rest then

Tabata Squats

152 Squats total

OHS was rough around the edges,feel like I'm getting less confident with this.. Happy with the Tabata Squats - first time I've managed 22 in one round and hit over 150 total, yay!

overhead_squat
jingle_jangles
tabata

Strength & WOD @ Fitness First Harbour City (Hong Kong)

Back Squat
3 x 6
116# x 3 x 6

Push Jerk
2 x 4
72# x 2 x 4

Power Clean
2 x 3
94# x 2 x 3

WOD
For time
1000m row + 50 burpees

8:34

back_squat
push_jerk
power_clean

Strength & WOD @ Langham Health Club

Warm Up

Skipping practice 5mins
Row 500m (focus on form)
5-5-5 strict gymnastics-style pushups (between sets 30sec downward dog)
30 wall squats

Front Squat
7 x 7

60# x 7 x 7 (heaviest fixed bar there!)

WOD (adapted from CFSG.com)

Death by dumbbell thrusters (12mins)
With 20# dumbbells

Reverse hip extension with 10kg plate
2 x 15

L-sit holds (focus on hollow)
10-10-10secs

front_squat

Push Jerk & Strength

Push Jerk
1-1-1-1-1

83# / 100#F / 100# / 104# x 3

Struggled to get previous PR up,not enough confidence to drop under and lock out quickly. Frustrating.

Strength with Mo

Back Squats
5 x 5

120# x 5 x 5

Power Shrug
3 sets of 8-12 reps
100# x 2 sets
111# x 1 set

Dumbbell Row
2 sets R-L-R

Reverse hip extensions
2 sets of 10-15 reps (+ 10kg plate)

Abs roller with hollow position

***four weeks of holidays coming up,should be interesting...***

push_jerk
back_squat
power_shrug
strength_training

Rest Day

Rest Day

Push Press,WOD & Skills

Push press
3-3-3-3-3

83# x 3 x 3

WOD (10mins cutoff)
5,4,3,2,1
MU
front squat 200/140#

5:36 (10-2 SMU,100#)

*would have liked to have gone heavier with the squats,but wouldn't have been able to clean the damn thing! Stuck in the SMU rut too,practice practice practice! Ring pullups and dips,rarr.

Skills practice

Chest to ring pullups
1 x 10

Kipping practice on the bar

Handstand hold
20-20-20secs

100 double unders

push_press

Thank all the deities for rest days

Entire body feels like it's been put through a mangle. Saw Dr Matthew and got a major adjustment on my next, feels so much better. :)

chiro

Strength AM + WOD PM

Strength with Mo in the morning

Bench Press
10 sets of 2 reps
61# x 2 x 3
72# x 2 x 3

Power Shrug
3 sets of 8-10
100#

Ring dips (focus on form)
Red band - 7
Purple band - 3

Tricep extensions
2 sets to F
(red band)

Reverse hip extension on the GHD
2 sets of 20
(2nd set with 5kg plate)

Abs roller
2 sets (focus on form and ROM)

Evening session

Warm up for 16-30.11.2011

Deadlift
60% x 2 x 10

140# x 2 x 10
(focused on form and maintaining speed throughout all sets)

WOD (12mins cutoff)

50 thrusters for time 140/100#
On the minute 5 burpees
Start with burpees

9:52 67#

bench_press
power_shrug
deadlift
strength_training

Box Squat Bliss

Warm up for 16-30.11.2011

Box squats
60% x 2 x 10
100# x 2 x 8
120# x 2 x 2

WOD
3 rounds for time (12mins cutoff)
12 pullups
50 DUs
400m run

DNF 2 rounds + 12 pullups (finished WOD)
(3 RX,9 blue band pullups per round)

box_squats
pullups

Home is where the squat rack is...

FINALLY the Week from Hell is over and am almost, almost on school holidays. My shoulders are so jacked from leaning over the computer I feel they might fuse to my ears. Dr Matthew is going to have mittens when he next sees me.

Strength with Mo at CFSG

30mins rolling
Warm up for 16-30.11.2011
60sec handstand hold
30 wall squats
60sec hollow body hold
10 slapping pushups
60sec fingers to toes stretch (forward fold)

Back squats
3-3-3-3-3
120# x 3 x 5

Good morning
3-3-3
70# x 3 x 3

Dumbbell rows
2 sets of R-L-R to F

Reverse hip extensions on GHD
2 x 20

Ab roller
2 sets to F

Then in the evening...

Fundamentals class were short of one participant for the WOD,so:

Partner WOD with Faris
7mins amrap
7 med ball clean 5/9kg
Pushups

Total 150 pushups

back_squats
strength_training

WOW

Managed to get to the FF The Cathay after Day 2 of my Occupational First Aid course,so here is my Workout Of the Week...

Warm up
1min plank
30sec side plank L & R
1k run

Back Squats
5-5-5-5-5
110# x 5 x 5

WOD
Row 2k for time.
Every 200m do 5 pushups.

Time: 13:05 (65 pushups)

back_squats

Yay!

Warm up for 01-15.11.2011

Overhead Squat
1-1-1-1-1

81# / 94#PR / 100#F / 100#PR / 111#F

WOD (12mins cutoff)
25,20,15 pullups
Between sets
25 squats
400m run

DNF - 14:11
(5 RX pullups per round,remaining done with blue band)

Happy about my OHS PR,as it was my aim to hit 100# in 2-3 months' time...but now I want 111,haha.

overhead_squat

Donkey & Carrot

Warm up - agility ladder & shuttle runs

WOD from 09.11.2011

50m sprints x 5
9 / 9 / 9 / 9 / 9 seconds

50m prowlers x 5 (4 plates)
18 / 21 / 29 / 38 / 44 seconds

230m sprints x 3
56 / 49 / 51 seconds

Ankle felt stiff and cold so couldn't (or was scared to) go flat out. First time doing 4 plates for 50m x 5...actually first time doing prowlers in a long time full stop. Pain.

50m_prowler
50m_sprint
230m_sprint

Active Recovery

Mini skills set:

Handstand hold
20-30-40 seconds

Strict pushups (chest to ground,hollow position,elbows turn out at the top)
6-6-6

Hollow position hold
20-20-20 seconds

SMFR - 60 minutes

Chiropractic Centre for adjustments - now achy but neck and shoulders feel much more mobile.

skills_practice
chiro
SMFR

Push - Pull - Push - Pull

Warm up for 01-15.11.2011
(advanced side plank, replaced 32kg KB sumo deadlift with 24kg KB single-leg deadlift,5 L 5 R)

Box Squats
50% x 2 x 12

74# + red bands x 2 x 1
85# + red bands x 2 x 8
94# + red bands x 2 x 3

WOD
10mins amrap
2 MU (4 SMU)
4 HSPU (45# + 10# plate)
8 hang power clean 140/100# (78#)

5 rounds + 1 hang power clean

Shoulders so jacked,need to see Dr Matthew,stat!

box_squat

CFSG / Interval Ride / Hatha

Warm up for 01-15.11.2011
(50# bar,please let 16th November come quickly!)

Clean & Jerk
1 - 1 - 1 - 1 - 1 (heavy singles)

74# / 100#F x 2 / 100# x 2

WOD
Alternating Tabata
Double unders
KBS 2/1.5 pood

Total 146 reps RX

Le sucks. I lose so much time getting the 1.5 pood overhead during Tabata intervals! Next time will play smart - 16kg!

Attended freestyle Interval Ride spin class (50mins) at FP followed by Hatha yoga (60mins). Both classes were great,especially the target stretch areas during Hatha - hamstrings and lats,just what I needed!

CnJ
interval_ride
hatha_yoga

Rest Day

Slowly conquering the coffee haunts in Singapore,one by one..

Rest Day

Watched Picnic at Lasalle,directed by new CFSG family member,Adam Marple. Great performance,fantastic set,looking forward to more stellar productions from him,Aole and Elizabeth!

Love to hate

Warm up for 01-15.11.2011
(20 shoulder press with 50# bar)

OHS
3-3-3-3-3
74# x 3 x 3
79.5# x 3 x 2

WOD
12mins amrap
5 HSPU (45# + 10# plate)
10 pullups (RX)
15 wall ball 10/5kg (5kg)

2 rounds + 2 pullups

Then strength work with Coach and Mo

Deadlift
3-3-3-3-3

160# x 3 x 5

Power Shrug
12-12-12

100#

Dumbbell row
2 sets to failure R-L-R
Dumbbell back fly
2 sets to failure

First WOD with RX pullups,who cares if I only got 2 rounds in haha,woohoo!

overhead_squat
deadlift
pullups
strength_training

Track work

@ Kallang practice track

Warm up
Agility,co-ordination and speed work with agility ladder and cones.

WOD
400m sprints x 5

1:40 / 1:47 / 1:51 / 1:53 / 1:51

Last time I did something like this was probably 12-15 years ago at school,and I would have hated it. Funny how even though I felt sick at the end I was thinking about how I want to make it a regular part if my training now. How the mindset changes over time. :)

400m_sprint
track_work

Vinyasa / Skills / WOD

Attended 75min Vinyasa Yoga class at 9.45am. Very strength focused. Fear is back with bird and plough pose. Dammit.

Warm up / skills practice
50 sit ups (hips disengaged)
60 second superman hold
Strict pushups (chest to floor,hollow position,elbows turn out at top)
5-5-5
Handstand hold
2 x 30 seconds
Chin ups (had to kip)
3-3-3

WOD
5 rounds for time
400m row
10 DB thrusters (10kg)

19:00 (2km rowed,50 thrusters)

skills_practice
vinyasa_yoga

Back Squats Baby!

Warm up for 01-15.11.2011

Side plank 60sec hold L and R
20 shoulder press (25#)
25 wall ball sit ups (5kg)
10 KB sumo deadlift (32kg)
60sec superman hold

Back Squat
1-1-1-1-1-1-1

140# / 160#PR / 165.5#PR / 160# / 160#F / 160# / -

Stayed at the bottom for too long on the 5th set.

Skills Practice

L-sit hold on rings
Then
Hanging leg raises (from L-sit to full hip extension
10-9-9-9-8

Handstand hold
20-20-20 seconds

1km run in weighted vest (5kg)

back_squat
skills_practice

Hello bike :)

Attended 7:15 RPM class at FP immediately followed by Hot Flow yoga.

RPM - ankle felt good,managed to crank up the resistance and cadence was decent for the best part. Felt tough - 50mins is so much longer after having done only CF for the last several months!

Hot Flow was great,my only concern being that it didn't felt hot enough,not after getting used to Bikram last week anyway! Studio is only heated to 37 degrees for Hot Flow - still got a good sweat out of it though! Worked on dolphin pose,pig pose,front split.. Got more of the stretch element that I've been after out of this class than last week. Hurrah.

rpm
hot_flow

Rest Day

Rest Day

WOD + Bikram Yoga

Warm up for 16-31.10.2011

Max strict pullups in 10mins
12
(actualy strength component for today was weighted pullups)

WOD
10mins amrap
3 deadlift 300/200# (150#,sumo stance)
6 HSPU (45# + 10# plate)
9 TTB (KTE)

5 rounds + 1 deadlift

My grip fails me before my strength! Today displayed that more than ever. Happy with 12 pullups. Still not much and form needs a lot of work but I'm 10 up from two weeks ago. HSPUs felt good too - added the 10# plate and it meant I could string all 6 for every round.

Bikram Yoga - attended 6pm session

This was by far the best session I've attended. Mind was in the right place,and everything else just seemed to follow. Perhaps I'm better in the evening? This week has been good,am feeling much more motivated about making a conscious effort to make yoga a serious part of my training.

pullups
bikram_yoga

Rolling & Bikram Yoga

30mins rolling (lower body)

Attended 10am session - today felt tougher than Monday and Tuesday,thought I was going to pass out! Why is it getting harder?!?

bikram_yoga

Deepavali VOD

WOD for 25.10.2011 CFSG

Box Squats
60% x 2 x 10

120# x 2 x 10

WOD
12mins amrap
3 MU (6 SMU)
10 KBS 2/1.5 pood (1.5 pood)
15 squats

7 rounds + 2 SMU

Yay! Finally back at the box and don't feel like dying. The pain and breathlessness I felt mid-WOD was just the usual,rather than what I've felt the last couple of weeks. Chest still felt a bit tight,but I guess that's to be expected after no heavy met con for a while. Woohoo!

box_squats

Bikram Yoga

Attended 10am class,same instructor.

Felt hotter today,perhaps I was standing under one of the heat ducts.. Also get the impression the programme is very strength-based. Not sure if that's what I want,as my primary goal for attending yoga classes is to increase flexibility and mobility through the joints and get the deep stretch that I feel I need and am lacking in CF.

bikram_yoga

Bikram Yoga

J suggested I try attending some hot yoga classes to help clear up the last of the infection. Anything is worth trying,so signed up for a one-week introductory package with Bikram Yoga. Will try classes at Veritable too before I decide which best suits my needs.

Bikram yoga is a series of 26 postures and breathing exercises taught in the same sequence each time. The room is heated to 40 degrees and you are advised not to leave the room throughout the 90-minute class. Each movement enables mobility rough the muscles and joints, with the intention of leading into the following pose.

Attended 2pm class.

The heat was challenging but not unbearable. A few of the poses were tricky due to dodgy left ankle/fear but I managed and one particular pose rekindled pain from an old injury on my left wrist. Was kind of pleased to see problematic areas being highlighted and even happier to see what I was able to achieve in the first class. Can't remember the last time I worked out non-stop for 90 minutes. Achy now. :)

bikram_yoga

Rest Day

Rest Day

Slow & steady

5k outdoor run

Wanted to WOD but after yesterday knew better than to fool myself,no way I'd get through the lift and met con. Still wanted to work out though,but at a more controlled pace,hence the run. Was good,cleared the lungs a bit and got the heart pumping without me feeling like I wanted to die. Left leg was super tight by the end of it,guess it'll take a while to get back into the groove.

5k

Rough patch?

Definitely haven't flly recovered. Body and brain refuse to cooperate and it's getting frustrating now. Feel like I can't get enough air into my lungs and still fluey. Job hazard cycle?

Warm up for 16-31.10.2011

Snatch practice 45# (messy messy messy,and no speed)

3 rounds for time (original WOD 5 rounds,cut short under Coach's advice)

5 OHS 140/100# (61#)
21 DUs
230m run

10:09

I hate this. :(

snatch

My legs!

So...perhaps Tabata rowing/squats,box Squats and sprints may have takin it out of my lower half after a one week hiatus. Woke up and had a mental battle over whether or not to go to the box,but after last week I thought better to be sensible and try today's WOD tomorrow,in the hope that I won't suck as bad as I could have this morning....

Went for a swim and stretch instead at FP.

10 laps, lots of rest in between - feeling incredibly unfit. Must do this more often.

swim

There's no place like CFSG. :)

Warm up for 16-31.10.2011

60sec L-sit hold (20/20/20)
20 ring dips (blue band)
20 OHS with PVC pipe
230m run
5 x cow/cat pose - 5-10secs per hold

Hollow position work
10sec holds x 3
10sec scissor kicks x 3

Box Squats
55% x 2 x 12

Chains + 12kg KB x 2 x 12

WOD
50m sprints x 5
(3 x warm up rounds @ 50/50/80% max effort)

8 / 8 / 9 / 9 / 9 seconds

Extra practice
Sprint 10m/back shuffle 5m/sprint 45m
Sprint 10m/carioca back 5m/sprint 45m

box_squat
50m_sprint

Not one of my brightest moments

At FP

Warm up
20 crunches (hips disengaged)
20 walking lunges
10 slapping pushups (definitely not 100%,according to lungs!)
Dynamic stretches for hips & legs

WOD
Tabata rowing / squats

Calories rowed: 34
Squats: 144

Still not feeling great,but nice to break out in a sweat that wasn't fever-induced. :)

Lunch with the monkey before he disappeared again...yay and meh,all at the same time..

12.10.2011 - 16.10.2011

Sick. Throat and sinus infection plus general flu type symptoms. Fever,shivering,aching....it was crap. Food,meds and sleep and constant cycle,not to mention going slowly insane due to lack of human contact. Interestingly enough my C5 and C6 showed up as problem areas on the x-rays for the chiropractor - symptoms that may show are laryngitis,tonsillitis,stiff neck....basically everything I've had in the last few months,when in reality I only normally get ill once or twice a year. Hmm. Doc seems to think it's being constantly exposed to the sniffles of my kindergarten students - would not surprise me. They are very generous when it comes to sharing their germs..

Sick,meh.

Warm up for 01-15.10.2011

Box Squats
50% x 2 x 12

Red bands + 74# x 2 x 8
Red bands + 85# x 2 x 4

WOD (15mins cutoff)
5,4,3,2,1 MU (10,8,6,4,2 SMU - high rings)
In between sets
15 wall ball 10/5kg
230m run

DNF - 4 rounds + 12 wall ball

So close! Crap. Couldn't run,chest felt so tight. Probably shouldn't have worked out,hope it doesn't prove to be counter-productive.

Dead hang ring pullups
1 - 2 - 1 - 1 - 1

Managed a dead hang pullup on the bar! Albeit one,haha. Shoulder felt pretty jacked after WOD and pullup practice so decided not to push my luck. Looking forward to getting started properly with the chiropractor on Thursday once my x-ray results are in. :)

box_squats

WOD + Fundamentals

Attended pm session

Warm up for 01-15.10.2011

Power Clean
1 - 1 - 1 - 1 - 1 (heavy singles)

100#PR / 111#F / 111#PR / 111# / 113#PR

WOD
12mins amrap
3 power clean - BW
6 HSPU
12 squats

3 rounds + 2 HSPU
(111# - 84% BW & HSPU w. 45# plate + ab mat)

With 100# I would have hoped for 4 rounds,so am happy with 3+ using my brand new PR weight. My HSPUs are what are really holding me back though - I seem to lose all awareness of what my body is doing once I get upside down.

Assisted with Fundamentals session #3 and demonstrated the participants' WOD with Juria. Feel really out of touch with coaching. Found it really challenging trying to figure out the best cues for the individual. Also couldn't think on my feet when Coach fired a question at me,fail haha. Think it is due to two reasons - lack of practice and not having coached "newbies" for a while,ie working on older athletes' problems and not getting back to basics. Hmm.

power_clean

Managed some dead hang pull ups on the rings unexpectedly at the end of the evening-why doesn't that happen on the bar?!?!

Rest Day

Rest Day

Carb hangover...

RX on the bar baby,woohoo!

Warm up for 01-15.10.2011

Front Squats
3 - 3 - 3

(100#/120#/131#) 131# / 131# / 140#*

*trying to play Coach at his own game did not work and ended up doing double the number of sets as usual haha.

WOD (12mins cutoff)
3 rounds for time
5 HSPU (45# plate + ab mat)
10 front squats 140/100# (RX)
400m run

DNF - 17:45

***SWEAT ANGEL!!!***

Coach: You can clean 100#,right?"
Me: Yeah...[thinking-for my 1RM...]
Coach: Good. (looks at bar for weight)
Me: o_0 (cue goldfish impersonation)

Whatever we think we can do,Coach manages to squeeze out an extra 20-30%. Now I have to stop relying on being pushed and do more pushing myself. Could have been faster. Could have run faster in first two rounds,and could have strung more front squats together.

front_squat
RX_bar

To WOD or not to WOD...

Warm up for 01-15.10.2011

GHD abs work

Pullup practice (kip)
1-1-1-1-1-1

WOD
5 rounds for time
30 DUs
230m run

13:16
(adapted from CF.com,35 DUs + 200m run)

Goddamn double unders! Can string 10-15 on a good run but it's typically 5-10. Lose so much time. Run felt ok,just stiff after yesterday's training. Quite a combination,hence the light met con today.

Appointment with Coach's chiropractor tomorrow - nervous,how many things will he find wrong with me?!

Excitement,nerves & nausea.

Warm up for 01-15.10.2011

Deadlift
60% x 2 x 10

140# x 2 x 10
(sumo deadlift,last 2 sets with red band)

WOD (10mins cutoff)

15,10,5
Thrusters 140/100#
Pullups

Modified:
15,10,5 thrusters 74#
20,15,10 pullups blue band
DNF (16:55)

Did a couple of lips without the band mid-WOD,thinking it might be easier. It wasn't,haha. Fool. Underhand grip is much easier,so I guess that makes my biceps stronger than my triceps? Makes sense. Can't full clean into my first thrusters either,so bloody inefficient. Rarr!

Ring dip practice (blue band)
6 - 5 - 8
In between
20sec handstand hold (hands much closer to wall now yay)

KBS (not overhead)
2 pood
10 - 10 - 10

WOD from 04.10.2011
50m sprints x 5 (+ 1 for good luck)

10 / 10 / 10 / 9 / 9 / 8 seconds

Got faster after Coach told me to sprint and not run like this *cue Coach's impression of my ugly excuse for a sprint*. Tough love works. Ha.

deadlift
50m_sprint

There's no place like home.

Warm up for 01-15.10.2011

20 KB sit-ups (8kg)
20 walking lunges
10 pullups (kip/band)
10 slapping pushups
60sec downward facing dog

Back Squats
3 - 3 - 3 - 3 - 3

140# x 3 x 3
151# x 3 x 3

WOD
Prowlers
50m x 3

24 (2 plates)
22 (3 plates)
1:11 (2 plates)

Should have been sprints but changed last minute due to weather-rain like you've never seen before.

Highlight of this morning was most definitely hitting the third bump on my last prowler in the pissing down rain,as Coach walked alongside me,tutting. Ah,the underachieving child and disappointed parent,hahaha. Good times.

back_squat
50m_prowler

Girl at squat rack causes a stir

CFSG WOD @ Fusionopolis

Shoulder Press

1 - 1 - 1 - 1 - 1

61# x 1 x 5*

*definitely not my 1RM but impossible to do here grr.

WOD
10mins amrap
15 KBS 2/1.5 pood (1.5 pood)
30 DUs

3 rounds + 15 KBS

Can't string 15 with 24kg kb just yet. And my DUs were particularly bad today. Not blaming my tools but it's amazing how quickly one adapts to and favours certain pieces of equipment over others. Different kb & rope and I was lost haha.

500m row
2:12

12 seconds slower than before my injury! Need to row more..

Feeling more and more awkward every time I work out at FF. Bleh. And no,funnily enough I don't need help,seeing as if that was the case I wouldn't be at the squat rack in the first place. Unless it was to check out my reflection during some bicep curls or upright rows, tard.

Row_500m
shoulder_press

Rest Day

Rest Day

Dumb dumb dumb dumb dumb

Push Jerk
1 - 1 - 1 - 1 - 1

100# / 120#F / 105#F x 2 / 100# x 3

WOD
12mins amrap
4 MU (8 SMU)
8 KBS 2/1.5 pood (1.5 pood)
30 DUs

3 rounds + 9 DUs
(high rings still tough!)

Pullup practice
1 - 1 - 1 - 1 - 1 - 1

Shouldn't have made such a big jump with the PJ. Stupid. Under the (well-intended) advice of a fellow athlete,but I knew it wasn't going to clear. Guess I thought I should try cos I'm always afraid of these lifts? Could have got the 105# if I hadn't been so foolish. My aim was to get the collars on. Need to stop being scared of dropping under the bar too. And suck less at everything next week.

Prowlers & Sleds

Prowlers 5 x 50m (3 plates)

17 / 19 / 18 / 20 / 18secs

Sleds 5 x 50m (3 plates)

21 / 18 / 21 / 19 / 20secs

Making up for yesterday with Hendrie. :)

50m_prowler
50m_sled

SCREW YOU WEEK!

Woke up having slept through my alarm clock which I NEVER do. Achy,sore throat,tight chest,stuffy nose,headache.....bleh is it next week yet?

Seriously?!

Warm up for 16-30.09.2011

Box Squats
60% x 2 x 10

Red bands + 10#

WOD
3 rounds for time

5 HSPU (35# + ab mat)
10 pistols (standing from 12" box)
15 pullups (blue band)

25:56 wtf

My head just was not in that,nor has it been for the past couple of days. What happened? Need to get back on track. :(

box_squat

Great start to the weak...

...yep that was intentional.

Warm up for 16-30.09.2011

Snatch practice 45#

WOD

3 rounds for time (12mins cutoff)
10 burpees
20 wall ball 10/5kg
400m run

With 5kg vest - DNF (left 7 wall balls & run)

Vest was falling apart,got smashed in the face on my first burped with the plates stuffed in the vest. Marvellous. Between rounds was bound with sports tape, sled harnesses... Was pissed off by round 2 and just wanted to get it over and done with. I hate wall balls.

snatch

Rest Day

Woke up thinking I had missed my alarm,surrounded by the papers I had been marking before crashing, only to discover it was 11.30. PM. Saturday night.

Rest Day

I've said it before but just to reiterate,teaching kindergarten,primary and secondary students for eight hours straight does not constitute as a rest day..

Yeeeeees!

Warm up for 16-30.09.2011

Front Squat
1 - 1 - 1 - 1 - 1

140# / 151# / 160#F / 160#PR / -

WOD
10mins amrap

5 slapping pushups
10 pullups (blue band)
30 squats

4 rounds + 2 pullups

Before the WOD started, I was showing how I can't do a pullup yet by demo-ing how high I could get...and then I did one. Yay! Hahaha...

front_squat

Paleo Challenge Lift

Warm up for 16-30.09.2011

Deadlift 1RM

170# / 194#PR / 200#F / 200#PR / 211#F / 205#F

Got so close to 205# but my knees and grip lost it,meh. Happy with 200# though,decent improvement in only a few weeks. :)

deadlift
paleo_challenge

C&J,HSPU,KTE & KBS @ CFSG

Warm up for 16-30.09.2011

60 sec plank hold
10 med ball clean (10kg)
100 DUs (practice,probably 40 today with 100+ singles)
10 front squat (PVC pipe)
60 sec Samson stretch (30 secs each side)

Clean & Jerk drills (50#)
-jump & shrug
-high hang power clean
-front squats
-high hang power clean + 3 front squats
-high hang clean

(additional practice - high hang clean & jerk)

WOD

5 rounds (10mins cutoff)
4 HSPU (35# + abs mat)
8 TTB (KTE)
12 KBS 2/1.5 pood (1.5 pood)

DNF 3 rounds + 4 HSPU
Finished WOD

Homework:
KBS practice with 2 pood KB after every WOD. Started today.

CnJ

"Hangover Club"

Special,"safe" training session exclusively created for myself and the other drunks from Sunday night who managed to make it to the box this morning.

Back Squats
5 x 5
140# x 5 x 5

10,9,8...3,2,1 KBS 2/1.5 pood
50m between sets

7:04 RX :)

Having to do additional reps after putting the 1.5 pood down is,well, nasty. Nice to realise I've tripled my kb weight in 3 months and shaved off 3 minutes from when I last did such a WOD,though it was 1-10 last time, so don't know how much of a difference that makes.

Epic Hangover

Worst hangover in a long time. Feeling as non-functional as it gets. Champagne,vodka grapefruit cocktails,and eventually rosé from the bottle. Classy. Salsa, memorable quotes and bubble guns. Good times.

Passing out face down in such a way that leaves your bf no option but to sleep on the floor after having fed you panadol (ah,true love).. Waking up long enough to change and brush teeth before passing out again.. Still being drunk well into the afternoon of the following day... Bad times. Thad,your mission of not having anybody turn up for the morning session today was a huge success. Attendees: 0.

Le Bistrot's 7th Anniversary party

Happy Birthday to Thad's restaurant!

Rest day,work (got the kids doing burpees and frog leaps and eating my root vegetable chips),dinner made by Lenny and drinks...

Operation Broken Wing

@ CFSG raising money for Sanctuary House

Fight Gone Bad

Rotate through the following five stations at one minute intervals,no transition period. Repeat for three rounds with one minute of rest between each round. Total number of reps = score.

Wall ball 20/10# (5kg)
SDHP 75/55# (50#)
Box Jump 24/20" (18"?)
Push Press 75/55# (50#)
Row (calories rowed = reps,replaced with KBS 16kg)

Total number of reps: 277 (target was 250)

Made Paleo power bars,pumpkin pie mini muffins and pumpkin pecan loaf bars to sell. Pauline made her infamous brownies,Juria some beautiful cupcakes and Justin a giant frittata,making an additional $454 for SH. :)

FGB
benchmark_WOD

Rest Day

One more day to go before Operation Broken Wing....getting nervous!

I am an idiot

Warm up
230m farmer's walk 2 x 25# plates
15 wall ball 9kg

Push Press
3 - 3 - 3

81# x 3 x 3

WOD
4 rounds
5 MU (10 SMU)
7 clean & jerk 140/100# (74#)

17:31

Set rings higher as advised by Coach. So much more challenging! Also completely inefficient with my C&J. Four dips instead of one for every rep,didn't realise you can do them like thrusters....fool that I am. Rarr!

***2 ring dips by next month,i.e. I have two weeks,argh!***

GHD abs work
Box jump and SDHP practice with PVC pipe

push_press

Toast.

Warm up:

230m farmer's walk (1 x 16kg KB + 1 x 50# bar)
GHD abs work

Power Snatch
80% x 1 x 10

69# x 1 x 10

WOD
12mins amrap
7 pullup (blue band)
14 wall ball 10/5kg
21 double unders (21 singles,7 DUs)

4 rounds + 7 pullups

power_snatch
farmers_walk

"Breathing is a privilege.."

Warm up

230m farmer's walk (25# plates)
230m farmer's walk (dumbbell iron cross)
GHD abs work

Box Squats
50% x 2 x 12

50# + chains + 16kg KB (approx 142#)x 2 x 12

Prowlers

3 x 100m

0:43 (2 plates)
2:05 / 1:59 (3 plates)

50m prowler + 100m run + 50m prowler (2 plates)

1:30

I do NOT like the sticky prowler,rarr!

Handstand practice

box_squat
100m_prowler
50P+100+50P
farmers_walk

Triple PR!!!

Warm up:

Farmer's walk 230m with 2 x 25# plates
GHD abs work
Jumping back squats x 15 (50#)
Thrusters from behind the neck x 10 (50#)

Clean & Jerk
1 - 1 - 1 - 1 - 1 (heavy singles)

74# / 100#F / 100#PR / 100# / 100#

WOD
21,15,9 KBS 2/1.5 pood
Between sets
10 burpees
400m run

10:46 (1 pood + 2.5kg weighted vest)

So PR'd my Clean,my Jerk AND my C&J,yay!

clean
push_jerk
CnJ
vest_WOD

Rest Day

Like,a real rest day. :)

"Yiru"

Partner WOD with Justin

2km,1km,800m,400m run
Between runs
30 wall ball 10/5kg
30 KBS 2/1.5 pood (1 pood)

48:42

First lengthy run since my injury,yay!

DNF Friday :D

Warm up - handstand practice

Front Squat
3-3-3

100# / 120# / 131#

WOD
3 rounds
12 KBS 2/1.5 pood (1.5 pood)
12 pullups (red band)
400m run

25:03

Got owned,but so happy I did it. 1.5 pood! Did NOT think I'd be able to do that for a long long time. After the swings though the pullups were horrific. Chalk and sweat party.

Handstand practice & hollow position holds

front_squat

Making a commitment

Warm up for 01-15.09.2011

My WOD for today was to get my handstand against the wall. Not allowed to do any lifts or other workouts that other people might tempt me with and not leave the box until I did it.

So I did. Sometimes you get bored of being scared. 17 years of fear of inversion dealt with in a few minutes. Thanks are due to those who helped me "be more committed". :)

handstand

New level of prowler pain..

Warm up for 01-15.09.2011

Coach's rings of death abs exercise (I have no idea what the name of it is) x 10

Power Snatch
70% x 2 x 8

65# x 2 x 8

WOD
3 rounds
50m prowler + 100m run + 50m prowler

1:58 / 1:48 / 2:25 (3 plates)

PAAAAAIN. But good. :)

snatch
50P+100+50P

Also queen of too many warm up reps -.-

Warm up for 01-15.09.2011

Back Squat
5-5-5-5-5

140# x 5 x 5

(with 50# x 1,74 x 2,100# x 1,120# x 2 before that! Thought I was done after second set of 140#,oh how wrong I was...)

WOD
3 rounds for time (15mins cutoff)
5 HSPU (box HSPU)
10 clean 140/100# (74#)
400m run

13:48

Ab roller x 30

back_squat

Queen of Scaling!

Warm up for 01-15.09.2011

Overhead Squat
3-3-3-3-3

61# / 70# / 70# / 70# / 74#

WOD

5,4,3,2,1 MU (10...2 SMU)
Between sets
9 push press 100/70# (61#)
21 DUs (11 DUs,20-30 singles per round)

10:06

overhead_squat

Rest Day

Rest Day

Big scaredy cat

Warm up for 01-15.09.2011

Push Jerk
1-1-1-1-1

74# / 85#PR / 85#(yep same weight cos I am an idiot) / 98#F / 98#F

Should have tried 90# rarr! Also doing too many warm up reps. Argh!

WOD
1,2,3,4,5,4,3,2,1 MU (2...10...2 SMU)
In between sets
25 squats

11:05

push_jerk

Clean Practice

New warm up for 01-15.09.2011

230m farmer's walk 16kg
25 seated wall ball 5kg
60sec handstand hold
10 clapping pushups

Clean practice

74# x 2 x 10

Straight-legged deadlifts

2 sets of 20

clean
deadlift

Easing back into things...(!)

@ The Box

Warm up - wheelbarrows & frog leaps - mmm,so happy I did back squats and front squats yesterday..

Hang Power Clean
70% x 2 x 10

74# x 2 x 10

WOD
Alternating Tabata
Pullups/box jumps

Total reps 176 (jpu / 12"-scary!)

Prowlers

50m x 4 (3 plates)

24 / 17 / 24 / 15

230m x 2 (1 plate)

2:25 + 1 x walk (hamstrings!)

Abs work (a bit half hearted today..)

2 rounds
10 seated wall ball 5kg
20 Abs Mat crunch
Then
3 x slow Abs Mat crunch (10 counts up & down)

hang_power_clean
50m_prowler
230m_prowler

Hari Raya wodding :)

@ The Box (yay!)

Back squats

Warm up with empty bar (50#) & 70#, 4 sets

100# x 5 x 5

WOD

10,8,6,4,2 front squat 74#
2,4,6,8,10 KBS 16kg

4:26

3 rounds
Dragonfly practice / eccentric pullups x 5

back_squat

Grumpy cavegirl,humph.

Can't believe I spent five hours in the kitchen on Saturday afternoon preparing food for the Sunday potluck which I ended up not attending. Coconut and ginger bread,pumpkin mini muffins and cake with cashew & cinnamon frosting,marinated & slow cooked chicken with cauliflower rice,guacamole....

And still no box today,after gingerly trying to convince people I would be ok. Rarr.

Meh

Sent home from work via doc's. Infection & laryngitis,mmm lovely. After a week of water,(semi) rest,good food etc etc,have finally given in to antibiotics.

Rest Day

Still not 100%...

Rainy day WOD :)

@ The Box

Mobility drills & outdoor warm up

Power snatch practice 61#

WOD

For time (15mins cutoff)

35,25,15 wall ball 10/5kg
Between sets
5 MU (10 SMU)
230m run

11:20

Dumbbell rows (inclined bench)
3 sets to failure

Dragonfly practice

power_snatch

Still no heavy met con...bleh.

@ The Box

Intended to do one of the WODs I've missed recently but have almost lost voice and chest still very tight. Better not push my luck. The lifts were just enough to break the fever. :)

Warm up for 15-31.08.2011

Burgener warm up

Snatch practice with PVC pipe and 45# bar

*more aggressive hips and shrug

Clean 74# x 3 x 5 (must get my 100# 1RM!)

*bending arms too early
**lift elbows utter to catch easier

L-sit holds 3 x 20secs

snatch
clean

Prowlers = cure for all ailments.

@ The Box

Warm up for 15-31.08.2011

Prowlers

50m x 6 (4 plates)

0:20 / 0:20 / 0:22 / 0:27 / 0:29 / 0:44

50m x 1 (5 plates)

1:23

230m x 1 (1 plate)

3:16

5 plates got stuck on a nail and would not budge for a good 10+ seconds. Rarr!

Abs work / pullup practice

3 rounds

3 eccentric pullups
6 seated wall ball 5kg
9 abs roller
12 abs mat crunch (hips disengaged)
30 ball slam 5kg (15 left/15 right)

50m_prowler
230m_prowler

BORED NOW CAN I GO BACK TO THE BOX PLEASE

Have doubled coconut oil in addition to meds. Fish oil. Coconut oil. Clean diet,whole foods,nothing processed. Regular exercise executed at high intensity. AM I DOING SOMETHING WRONG?!?!?

Must drink more water....must sleep better....must not let kindergarten students sneeze on me...

Sick :(

Left the BBQ with a sore throat and generally not feeling great. Woke up to a mild fever,swollen glands,whole body aching and generally feeling like crap. Stayed lucid enough to last one tuition. No box. No Fumdamentals class. Grumpy.

Rest Day & Paleo BBQ at Rob's place

Rest Day

Prowlers #2

Coached am session then prowlers with Caroline and Pauline.

50m
(2 plates) 0:16
(3 plate) 0:19

50m + 230m run
(2 plates) 1:28
(3 plates) 1:28

50m
(3 plates) 0:20

100m
(3 plates)
0:51

50m_prowler
100m prowler
50_+_230

Less talking,more squatting.

@ The Box

Warm up for 15-31.08.2011

Back squats

120# x 3 x 3

100# amrap - 23

45# jumping squats x 60

Farmer's walk 400m,16kg KBs

6:01

Abs roller x 50

back_squat
farmers_walk

Tricked again!

@ The Box

Warm up for 15-31.08.2011

Hang Power Snatch practice with 45# bar

*active lats throughout
**tight midline-be wary of hyper-mobile back
***more aggression with the shrug
****think "arched bow" for legs-feel hamstrings activated,shoulders front of the bar

WOD

15-10-5 HSPU (30-20-10 box HSPU 24" + 25# plate)
In between sets
15 KBS 2/1.5 pood (1 pood)
230m run

8:42

Running felt better today - lighter,a little faster

Abs Mat crunch 2 x 30 reps (feet together, hips disengaged)
L-sit hold 3 x 20secs

hang_power_snatch

Prowlers with Charles

@ The Box

Warm up for 15-31.08.2011

Box Squat
50% x 2 x 12

81# x 2 x 12

Spealler Warm Up

WOD
Prowlers (3 plates)

50m x 6

18 / 25 / 28 / 34 / 37 / 28

Minimum rest between sets made this a real grind, especially after yesterday's workout and the box squats. I still love prowlers though. :)

50m_prowler

The ice cream & alcohol diet works!

@ The Box

Warm up for 15-31.08.2011:

25 walking lunges
20 seated wall ball
15 GI Janes (or pullups)
10(?) double unders
230m run

Clean

1-1-1-1-1

94#PR

WOD

12mins amrap
7 front squat 140/100# (74#)
14 pullups (blue/purple band)
50 DUs (5 DUs,45 singles)

4 rounds

Then

3 eccentric pullups (intended to do more but physically couldn't after WOD!)

3 rounds of shoulder rehab exercises

Dumbbell rows (weight?)
3 sets to F

Abs Mat crunch (feet together knees apart to disengage hips)
2 sets to failure (30~)

*YES!!! Finally I managed to do some decent cleans and add weight to the bar. Last few reps felt good, like the bar and I were moving together,not me fighting the bar.

***GOAL (set by Coach): 100# by the end of the month. Eek!***

clean

Rest Day / Paleo Challenge BBQ!

Chicken kebab,lamb chop,ribs & Paleo BBQ sauce, lots of yummy side salads....

Oh and a few cups of "Paleo punch"....and maybe a couple of glasses of champagne..

Perhaps that was polished off with some ice cream...

I'm gonna feel that 20 smack in the face tomorrow.

Rest Day

Lifting heavy stuff makes me happy :)

@ The Box

Warm up x 1 round

Front Squat

1 - 1 - 1 - 1 - 1 - 1 - 1

100 / 120 / 140 / 151F / 151F / 151PR / 156F x 2

front_squat

TRX strength workout

@ home

*tricep pushups
*suspended (1 leg) tricep pushups
*45' row
*low row
*chest fly
*shoulders - L/W/Y/I/T/low/split
*TRX Power Pull
*tricep kickbacks
*bicep curl/fly

Saving my legs for tomorrow hahaha...

trx

Light metcon

@ FF Fusionopolis

Warm up (1 round,adapted from CFSG)

Dragonfly practice

For time:

50 squats
40 sit ups
30 walking lunges
20 clapping pushups
10 step ups (18")

5:30

Happy National Day! Let's go to the box.

@ The Box

Deadlift

50% x 5 x 5

100# (using 45# plate "platform")

Prowlers (3 plates)

3 x 50m

19 / 18 / 17secs

50m_prowler

Pure Strength wod

@ The Box

Warm up

Shuttle run 70m x 3 + 70m bear crawl

Back squat

1 - 1 - 1 - 1 - 1 - 1 - 1

140#PR / 160#F / 151#PR / 160#F / 155#PR / 157#F / 157#PR

Day before I got injured,back squat was 75#. :)

back_squat

Rest Day

Rest Day

Feeling anything but rested.  Craving carbs...perhaps because of adding starchier veg to diet my body is craving more?  Maybe skip next week, go back to more favourable, fibrous carbs like Zone weeks 1-4.  Also considering allowing cottage cheese back in - v easy 1 block snacks, and I seemed to cope without carbs/sugar easier when I had that to fall back on every couple of days..

WOD @ home

Couldn't get to the box in time so adapted WOD from CFSG.com 05.08.2011

Rolling 20mins
Burgener warm up with PVC pipe (hips hurt!)

18, 14, 10 TRX row/pushup
in between sets
35 step ups (bosu ball)
35 squats

8:41

Feeling run down.  Achy and everything is tight/starting to feel funny, especially left shoulder.  Crap.

Shoulder Rehab

@ The Box

Shoulder rehab exercises 1-4 x 3

Burgener warm up with PVC pipe

High hand power snatch with PVC pipe

More shoulder rehab - DB presses, ex.3 (high/fast reps) and shoulder mobilisation.

Bleh.

Every second really DOES count

@ The Box

Warm Up for 01-15.08.2011

Power clean
80% x 1 x 10

Practice 61lbs (high reps)

*Open hips fully - more aggression
**Land bar high
[When I do one, I lack the other and vice versa]

WOD

Prowlers 100m x 2 (3 plates)
0:44 / 0:50
Sleds 100m x 2 (2 plates)
0:40 / 0:37


27 seconds faster...less weight more speed...am happy with that for now.  :)

100m_prowler
100m_sled

Inner demons

@ The Box

Warm up (see 01.08.2011)

Box squats

60% x 2 x 10

50lb bar + blue bands
x 2 x 10

For time
35, 25, 15 wall ball 10/5kg @ 10" target
in between sets
400m run
15 KBS 2/1.5 pood (1 pood)

17:44

Today was horrible from the warm up to the end.  Exhausted from not enough sleep, stress at work, tired from evening WOD previous night, thinking too much about a hundred other things instead of emptying my mind, and paranoid about my running gait.  Bad day.  :(

box_squat

These are a few of my least favourite things...

@ The Box

Warm up

2 rounds of:
10secs L-sit hold x 2
Plank 1min
10 KTE
10 OHS with PVC pipe
5 TTB (KTE)
[1min rest between rounds 1 & 2]
Followed by 
230m run

Snatch

1 - 1 - 1 - 1 - 1

45lb bar practice x 3 x 5

10mins amrap

4 HSPU (8 18" box HSPU)
8 pullup (blue & purple band)
16 squats


6 rounds + 3 pullups


Headstand hold (knees on elbows)


3 x 1min (Paoli progressions from CFJ)


snatch
headstand

Rest Day

Cheat meal @ Long Beach Dempsey.

Thoroughly disappointed with myself - small bowl of fried rice, small bowl of noodles, the rest was pretty much Paleo....and not a cake or ice cream in sight!  Fail.

Rest Day

Match made in heaven/hell

@ The Box

Coached am session.
Warm up: dead hang L-pulls and L-sit holds (3 sets x 10reps/20secs alternating with 30secs rest in between)

*Do not let class become a 1-2-1 training session. Give those with problems reps/stretching/therapy/rehab to practise then circulate.

pm session

OHS
1 - 1 - 1 - 1 - 1
50#/61#/70#/74#/85PR

For time (10mins cutoff)
6,5,4,3,2,1 MU (SMU 12,10...4,2)
Thrusters 160#/110# (61#)

6:58

ECC pullups x 5

My OHS sucks. But 40# up from beginning of this month. So now I suck less haha.

overhead_squat
coaching
training

Paleo Challenge WOD #1!

@ The Box

Deadlift 1 RM

140#/164#F/164#/175/190F/190PR

5mins amrap

100m run
10 pushups
15 squats

4 rounds + 75m

So happy about my deadlift! :)

deadlift
paleo_challenge

Paaaaain. All I feel is paaaaaaaaiiiiiin.

@ The Box

Snatch practice with red bar

*ONE movement - do not break it up!
**fully extend hip - think of jumping and pushing hips open/shoulders back/chest up - almost looks like arching back(?)

WOD

Low Pull
70m x 3
2 plates

Indescribable.

low_pull_70m

Fitter Faster Weaker?

@ The Box

Box squats
55% x 2 x 12

50 x 1 / 61 x 3 / 70 x 4 / 81 x 4

WOD

10mins amrap
25m frog leap (bear crawl)
200m sprint (100m jog)
15 pullup (jpu)

4 rounds + bear crawl (finished 5th set)

Feel like Zone has made me faster and lighter but weaker..  Prowlers, squats, pushups all faster/higher reps, but the bar feels heavier(!) and even jumping pullups felt challenging this morning, though I moved to assisted the other week...

Have "tweaked" and will try for one week in the lead up to Paleo Challenge:

*4 P blocks, 2 C blocks, F x 1.5
**Must eat more regularly - every 3-5 hours and no longer!
***Must stay hydrated - I don't drink anywhere near enough water.
****Less fruit, more veggies.

Probably doesn't help that I had ice cream last night.  My first sugar hit in a month!  Felt sick about 2 minutes after finishing....fell asleep by 10.30pm....woke up feeling rough....I guess this is a good thing??  :|

box_squat 
zone

Coaching

@ The Box

Coached am session:

Power C&J
1 - 1 - 1 - 1 - 1

Alternating Tabata
Burpees
DU

Feedback

•  Good command and control of class (warm up - mobility drill & med ball clean,1RM vs high reps practice,setting up WOD and briefing athletes on standards/ROMs/no-counts, counting down consistently during tabata sets).
• Need to spot errors in movements and be able to correct them faster - train "coach's eye" with more practice.  Familiarise self with terminology, breakdown of lifts, typical problems and how to fix them.
• Shorter cues!!! 

coaching
training

Rest Day

Rest Day

Team WOD @ FP

@ FF Fusionopolis with Constance and Jenn

25mins amrap
20 walking lunges (3)
Med ball slam 6kg (2)
Pushup (1)

Determine who starts which exercise first by timings from a 500m row.

Jen 2:20
Jenn 2:22
Constance 2:28

551 pushups + 632 med ball slams = 1183 reps
[36 sets of each exercise = 12 full circuits each]

*My 500m row is 20 seconds slower than last time I tried, though I didn't really go all out.  Still very aware of my leg/how much I can ground the heel/the eccentric phase of the movement etc etc.

@ The Box

Co-coached 6pm class with Yang


*Push Press - demonstrate how to rack/re-rack the bar, get into strong set position and perform the movement.  ***Demonstration must set model standard to avoid transference of bad habits (jerk instead of push, still gripping the bar when reracking etc)***
**Keep cues short and sharp.
***Be firm and direct with the class - find a way to get them to listen to and follow your instructions while remaining yourself.
****Be relentless with set up on bar - grip, feet, knee/hip/ankle extension, breathing etc.
*****Check equipment, direct people where to go/what to get if necessary.  Explain movements featured in WOD - good VS no counts.
******For amrap WODs, count down by EVERY MINUTE from 10 - 2mins, then 1min 30secs, 1min, 50secs, 40, 30, 20, 15, 10, 9, 8.....3, 2, 1 - TIME.


Row 500m
coaching
training

Drills

@ The Box

Good morning / crab walk (green band)

Squat therapy (blue band)

Burgener warm up (PVC pipe)

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang power clean (67lbs)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Burpees

9:41

So slow....think bar was a little too heavy maybe?  And still nervous/unsure of footing during burpees...

P is for Prowlers and Phosphagen Pathway :D

@ The Box

Power Clean


70% x 2 x 8

56lbs x 2 x 4 / 65lbs x 2 x 4

*pocket/hips/second pull/not enough speed
**loosened grip - much smoother transition

WOD

50m prowlers (2 plates) x 6


00:15 / 00:17 / 00:15 / 00:16 / 00:16 / 00:15


50m_prowler
power_clean

Good morning!

@ The Box

Good morning & crab walk with blue band

Box squats
50% x 2 x 12
red bands + collars (only last set)

WOD

Alternating Tabata
MU (SMU)
Squats

35 + 139 = 174

First time box squats with bands yay!  Feeling is so different, thought my head might explode at the top.

20 squats in 20 seconds.  Happy.  :)  But Conrad is King of the Air Squat.  Beast.

box_squat

Back to Basics :)

@ The Box

am session - coached class under supervision: 65/100
*Burgener warm up - use jump and shrug/elbows high and wide/muscle snatch/drop under/full snatch as base guidelines for variations as required (e.g. power, hang, high hang snatch, dip + drive, muscle snatch + 2 OHS, 1/4,1/2 & 3/4 OHS etc etc.).
**Be relentless with effective movement and technique.  Get newbies in one corner with PVC pipe.  More conditioned athletes together.  Circulate but spend most time with those who need to understand the movement.
***Low weight + high reps = HIGH reps, till fatigued, when body begins to move naturally.
****Management of WOD fine, remember to check equipment, scale for those who need it, keep track of time, be aware of fastest athletes etc etc.

6pm class

Burgener warm up 30mins - awesome!
*CONSISTENCY*

WOD


3 rounds for time (12mins cutoff)
7 OHS 140/100 (45lbs)
35 DU (20 step up 18" box)
400m (230m)


8:56

Assisted with Fundamentals class 7-10pm :O


training
coaching

Rest Day

Nor is working 8.30am-4.00pm on a Sunday...with K1/K2/Sec4...followed by a baby shower where the catering is provided by the We Hate Zone and Paleo movement....bleh.

Rest Day

Being in work from 7.45am - 5.30pm with a 30min break is NOT a rest day...especially when that day is filled with P4/Sec1/K2/P5.

Birthday WOD!

@ FF Fusionopolis

Birthday WOD for Constance

"CONTZ"
700m row
7 rounds of
14 wall ball 3/5kg
14 pushup
14 KBS 12/16kg
14 box jump 18"/squat
700m row

Constance 33:41 / Jen 30:41

Triple Tabata

@ home

45mins rolling and rehab exercises (green Theraband)

OHS with Bosu
5 - 5 - 5 - 5 - 5 - 5
Bosu squat holds
30secs x 6

Triple Tabata (alternating)
TRX row (45')
Clapping pushup
Sit up

83 + 73 + 80 = 236 reps

Your 12 months is my 4 months. :)

@ The Box

Snatch practice
red + 45lb bar
high reps, full snatch and from high hang position
*jump and land - too wide
**hips!!!
***engage lats/midline stability

WOD

50m prowler + 230m x 3 (2 plates)
1:25 / 1:33 / 1:30

It was slow, and my stride was damn ugly (heel strike, very "mechanical"), but it was a run.  And it felt good...  :)

50_+_230

10 minutes with Cindy

@ The Box

Box Squat
60% x 2 x 10


71 x 2 / 81 x 6 / 92 x 2

WOD

10 rounds for time (10mins cutoff)
5 pullup (blue band)
10 pushup
15 squat


9:49


Assisted pullups = faaaaark




box_squat
 

POWER! Clean.

@ The Box

Power Clean

1 - 1 - 1 - 1 - 1
56 / 65 / 76 / 85 / 85

WOD

10mins amrap
5 HSPU (10 x HSPU 24" box + 35lb plate)
10 front squat 140/100lb (65lbs)
230m run (100m walk)


Total 4 rounds + 10 front squats


[04062011 front squat practice @ 50lbs x 3 x 8]


L-sit and L-hold (from dead hang) practice: 3 x 30secs, 3 x 10 reps

power_clean

Rest Day

1 hour foot massage & 1 hour deep tissue massage

:)

Rest Day

Missing: Accuracy and Balance

@ The Box

Push Jerk
1 - 1 - 1 - 1 - 1
61 / 72 / 70 / 70 / 70

*jump and land in power position - squatting too low
**land on heels - coming forward
***clean up bar path

WOD

For time (12mins cutoff)
25, 20, 15, 10 pullup (jpu)
10, 15, 20, 25 wall ball 5kg 10' target

10:49

push_jerk

CFX.com WOD

@ FF Fusionopolis

High Hang Power Clean & Jerk practice (40lb bar)
3 - 3 - 3 - 3 - 3

WOD (crossfitfx.com 050711)

12mins amrap
Power clean 20/15kg (HHPC)
Front Squat
Push Jerk
Burpee

*Reps of each exercise increase by 1 per round, e.g. round 1 = 1 rep of each, round 2 = 2 reps etc etc.

Total 8 rounds + 5 HHPC (15kg bar)

Don't Think Just Do

@ The Box

High Hang Power Clean & Jerk

45 x 4 (3 HHPC + 1J)
56 x 3 (2 HHPC + 1J)
69 x 2 (HHPC + J)


WOD


10 rounds for time


3 HSPU (6 box HSPU 18" box 25lb plate)
6 KBS 1.5 pood (1 pood)
12 squat


11:11


high_hang_power_clean

Box Squat Tuesday

@ The Box

[coached MBC - 15mins]

Box Squat
55% x 2 x 12
61 x 2 x 4
72 x 2 x 4
92 x 2 x 4

WOD

7, 5, 3 MU (14, 10, 6 SMU)
50 DU (25 step up 12" box)
400m run (140m bear crawl)

11:32

box_squat

Fran on crack

@ The Box

[coached OHS]

OHS practice with 45lb bar
*stance

WOD


21-15-9
Thrusters 120/80 (50)
KTE (armpit)


7:45

Rest Day

Rest Day

Trying 5 on 2 off to suit work schedule.

Hello 1 pood. :)

@ The Box

Push Press

1-1-1-1-1

67 / 76F
3 x 70 + 76(F)

WOD

8 rounds for time
50m walk
8 KBS 1 pood
8 pushup 


9:22

Rest Day. Kind of.

@ FF Fusionopolis

1 hour rolling and physio exercises (green theraband, lunges, calf raises, "clock" etc.)

Slow and easy row.

20mins
3131m

Oh. My. Legs.

@ The Box

Overhead Squat practice
20lbs x 2 x 7
50lbs x 1 x 4

Sleds (3 x 45lb plates)
3 x 100m

1:04 / 1:12 / 1:11

*Even though I'm really slow at the moment I like the consistency of my prowler and sled times.  Sleds are 4-5 seconds faster than prowlers, and last set is always 1 second faster than the second haha.

This is a week for firsts....OHS with a real bar and 3 plate sleds, woohoo!

100m_sled

Box squats baby!

@ The Box

Box Squat
50% x 2 x 12

50lbs x 2 / 60lbs x 2 / 70lbs x 4 / 80lbs x 3 / 90lbs x 1

Prowlers
3 x 100m (3 x 45lb plates)

1:08 / 1:17 / 1:16

*Can't push off toes (left foot) which results in me walking the prowlers as quickly as possible, rather than sprinting.

First time thrusters, jumping pull ups, box squats and 3 plate prowlers in 3 days!  :)

100m_prowler
box_squat

The Fear Returns

@ The Box

Squat clean practice with 50lb bar

*Jumping and shrugging too early, need to allow hips to fully open before.  Stupid hips!  Rarr.

WOD

10mins amrap
2 MU (4 from kneeling)
4 HSPU (18" box + 25lb plate)
20 walking lunges (air squats)

6 rounds + 2HSPU

So so scared of being upside down.  How to overcome the fear?  :(

L-sit practice
3 x 10-20secs

Started what will be a 4 week experiment of strict Zone.  Nutrition lecture was pretty inspiring.  Will attempt to stick to Paleo Zone as much as possible.  No grains shouldn't be a problem, but dairy makes for easy blocks...  Photo blog on Facebook page.

zone

CF Level 1 Trainer Course Day Two

@ The Box

Today we had a quick recap of what Day One looked at and some additional drills for Push Jerk and MBC, followed by:

Nutrition
Programming and Scaling
Teaching the Kipping pullup (and progressions)
Teaching the muscle up (and progressions)
The Burgener warm up (and snatch practice)
The GHD
Rhabdo


Plus a team WOD:


Teamed with Vijay and Shaz


10mins amrap
70m run
KBS 12kg
pushups


Total reps 466


Vijay is a pushup machine!  And I wasn't too bad on the KBS if I may say so myself....maybe time to give 16kg a whirl...?


And then....the moment we had all been waiting for....the test.


And all CFSG athletes passed, yay!


What a weekend.  Totally mind blowing.  Completely inspired to better myself and others, this is only the beginning.  :)

training

CF Level 1 Trainer Course Day One

@ The Box

Training with Russell Berger, Doug Armstrong, Tracy Cooper and Coach K.  Awesome first day, covered:

What is CF?
The Squat Series
What is Fitness?
The Press Series
The Dead Series

Lots of drills work with the 9 foundational movements and the infamous WOD that we all knew was coming, but were never prepared for....

FRAN

For time

21 - 15 - 9
Thrusters 40/30kg (scaled @ 25kg)
Pullups (scaled to jumping pullups)

Time 5:20

First thruster.  First jumping pullup.  First benchmark workout.  :)

The trainers and lectures are...just....[jaw drops/brain explodes].  They are not saying much that you can't find in the training manual or on a CF Journal video....but the way they deliver it, the way they demonstrate the moves, how they cue you to help you move better....magic.

training

Rest Day

20mins shoulder massage and 40mins foot reflexology.  Not Mr Choy but better than nothing.  :)

Partner WOD

Walked 1.7km to the gym this morning.  Took 30mins instead of the estimated 22 (thanks Google Maps bleh), and was sweating by the time I reached.  First WOD done then.  :)

@ FF Fusionopolis with Constance

30mins rolling 

Partner WOD

400m row

5 wall ball 3kg
10 KBS 12kg

Total 23 sets + 2 KBS
2800m rowed