@ The Box
30mins rolling
Rehab - squats practice
Warm up
230m prowler (1 plate)
3:48
WOD
3 x 100m prowler (1 plate)
1:15 / 0:57 / 1:04
Tuesday, 31 May 2011
Friday, 27 May 2011
Some WODs just suck
@ The Box
30mins rolling
Rehab - plates balance (4 plates - slow)
- 1-legged plank 3 x to F
WOD
For time
4, 8, 12, 16, 20
OHS (PVC pipe)
21, 18, 15, 12, 9
KTBiceps
15:05
230m prowler (no plates)
2:45
30mins rolling
Rehab - plates balance (4 plates - slow)
- 1-legged plank 3 x to F
WOD
For time
4, 8, 12, 16, 20
OHS (PVC pipe)
21, 18, 15, 12, 9
KTBiceps
15:05
230m prowler (no plates)
2:45
Wednesday, 25 May 2011
Is it a shopping trolley? No, it's a PROWLER!!!
@ The Box
30mins rolling
Rehab - plates balance - 6/7 plates
- pushups - balance and fire left quad (with the aid of Coach smacking my left leg with a PVC pipe - er, thanks?)
- plank - 3 x 20secs
- L-sit lower and raise legs x 10
Warm up
Walk 230m prowler (no plates)
WOD
230m prowler (no plates)
3:07
30mins rolling
Rehab - plates balance - 6/7 plates
- pushups - balance and fire left quad (with the aid of Coach smacking my left leg with a PVC pipe - er, thanks?)
- plank - 3 x 20secs
- L-sit lower and raise legs x 10
Warm up
Walk 230m prowler (no plates)
WOD
230m prowler (no plates)
3:07
Tuesday, 24 May 2011
Best. Birthday. Present. Ever. :D
@ The Box
30mins rolling
Rehab - balance & touch down - 6 plates
- plank - 3 x 30secs
- static & stepping lunges
WOD
For time
15 - 20 - 25
ring pull
in between sets
10 front squats 5kg ball
50m bear crawl
24:09
30mins rolling
Rehab - balance & touch down - 6 plates
- plank - 3 x 30secs
- static & stepping lunges
WOD
For time
15 - 20 - 25
ring pull
in between sets
10 front squats 5kg ball
50m bear crawl
24:09
Monday, 23 May 2011
SQUAT WOD HELL YEAH!!!
@ The Box
30mins rolling
WOD
For time (15mins cutoff)
70 clapping pushups
OTM 5 squats
5:55
L-sit leg raises from bar 3 x 10 reps
Ring dip practice (blue band)
11 / 7 / 5 / 7 / 7
30mins rolling
WOD
For time (15mins cutoff)
70 clapping pushups
OTM 5 squats
5:55
L-sit leg raises from bar 3 x 10 reps
Ring dip practice (blue band)
11 / 7 / 5 / 7 / 7
Wednesday, 18 May 2011
Did someone say squats?
@ The Box
30mins rolling
Squats practice - focus on form and technique
Core work
Plank 3 x 30secs
L-sit lower and raise legs 3 x 10 reps
30mins rolling
Squats practice - focus on form and technique
Core work
Plank 3 x 30secs
L-sit lower and raise legs 3 x 10 reps
Monday, 16 May 2011
End of Term Hell
Report writing, meetings, all-day courses, regular classes, tuitions, trying to arrange potential tuitions, Learning Plans, offsite projects, never-ending emails to respond to, parent-teacher meetings............CAN I GET A WORKOUT PLEASE.
Physio exercises and trying to walk on my screwy leg are painful, uncomfortable and slow. Not to mention exhausting.
Splitting headache, stomachache, all psychosomatic probably, as I don't handle sitting for 9 hours in the same room very well.
Screw you, End of Term, and screw you fucked up leg.
I hate this.
:'(
Physio exercises and trying to walk on my screwy leg are painful, uncomfortable and slow. Not to mention exhausting.
Splitting headache, stomachache, all psychosomatic probably, as I don't handle sitting for 9 hours in the same room very well.
Screw you, End of Term, and screw you fucked up leg.
I hate this.
:'(
Friday, 13 May 2011
Why are ring pulls getting harder?!?!?!
@ The Box
Warm up
3 sets of the following:
Handstand hold (from 18" box) 10secs
L-sit from dead hang on bar - 10 reps
Lumbar/hamstring stretch with PVC pipe - 10 reps
30mins rolling
WOD - for time
21 - 15 - 9
Single leg front squat (18" box/12kg KB)
Ring pull
4:39
Ring dip practice (blue band)
5 rounds to F
10 - 6 - 8 - 7 - 6
Warm up
3 sets of the following:
Handstand hold (from 18" box) 10secs
L-sit from dead hang on bar - 10 reps
Lumbar/hamstring stretch with PVC pipe - 10 reps
30mins rolling
WOD - for time
21 - 15 - 9
Single leg front squat (18" box/12kg KB)
Ring pull
4:39
Ring dip practice (blue band)
5 rounds to F
10 - 6 - 8 - 7 - 6
Thursday, 12 May 2011
Physio 2
- 100m walk with crutches (weight bearing)
- Practised walking up / down stairs (good foot steps UP first, bad foot steps DOWN first)
- Chair stretch (can exert more pressure than I have been doing)
- Foot roller (much more pressure today)
- Massage 20mins
- Ultrasound 5mins
- Magnetic machine to break down molecules and reduce inflammation 15mins
physio
road_to_recovery
Food Diary
Breakfast
1 mini banana
10 macadamia nuts
30g raisins
Lunch
Roast chicken 200g
Grilled aubergine with tomato
200g red grapes
Dinner
Steamed chicken 150g
Broccoli
1 green apple
Snacks
3tsp peanut butter
15g raisins
Supplements
Fish oil
Vit C
Vit D
Yakult Light
food_diary
1 mini banana
10 macadamia nuts
30g raisins
Lunch
Roast chicken 200g
Grilled aubergine with tomato
200g red grapes
Dinner
Steamed chicken 150g
Broccoli
1 green apple
Snacks
3tsp peanut butter
15g raisins
Supplements
Fish oil
Vit C
Vit D
Yakult Light
food_diary
Wednesday, 11 May 2011
Food Diary
Breakfast
2 slices mango
10 macadamia nuts
30g raisins
Lunch
150g steamed chicken
2 boiled eggs
Raw spinach and cherry tomato salad
200g red grapes
Dinner
Small servings (50g approx) of the following (family meal)
Clear soup
Fried chicken
Sardines with white onions x 2
Beansprouts x 2
Snacks
1 mini banana (before Box)
Soursop
Supplements
Fish oil
Vit C
Vit D
Manuka honey
food_diary
2 slices mango
10 macadamia nuts
30g raisins
Lunch
150g steamed chicken
2 boiled eggs
Raw spinach and cherry tomato salad
200g red grapes
Dinner
Small servings (50g approx) of the following (family meal)
Clear soup
Fried chicken
Sardines with white onions x 2
Beansprouts x 2
Snacks
1 mini banana (before Box)
Soursop
Supplements
Fish oil
Vit C
Vit D
Manuka honey
food_diary
Wall Balls. Love-hate relationship.
@ The Box
30mins rolling
Dynamic stretches with Conrad
WOD
100 seated wall ball for time @ 9kg
10 ball slam on the minute every minute
Start WOD with 10 ball slam
8:29 (90 ball slam)
Ring dip practice (blue band)
10-8-7
30mins rolling
Dynamic stretches with Conrad
WOD
100 seated wall ball for time @ 9kg
10 ball slam on the minute every minute
Start WOD with 10 ball slam
8:29 (90 ball slam)
Ring dip practice (blue band)
10-8-7
Tuesday, 10 May 2011
Food Diary
Breakfast
2 slices pineapple
10 macadamia nuts
30g raisins
Lunch
Steamed chicken 150g
2 boiled eggs
Raw spinach and cherry tomato salad
200g red grapes
Dinner
Steamed chicken 200g
Broccoli
1 small steamed sweet potato (100g)
2 slices mango
Snacks
Mini banana (before Box)
Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
2 slices pineapple
10 macadamia nuts
30g raisins
Lunch
Steamed chicken 150g
2 boiled eggs
Raw spinach and cherry tomato salad
200g red grapes
Dinner
Steamed chicken 200g
Broccoli
1 small steamed sweet potato (100g)
2 slices mango
Snacks
Mini banana (before Box)
Supplements
Fish oil
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
Tough Grind vs. Easy and Fast
@ The Box
30mins rolling
L-sit practice on paralettes (right leg straightened)
2 x 60secs
1 x 30secs
WOD 1
10mins amrap
5 slapping pushup
10 wall ball @ 9kg
15 pistol (small box + 25lb plate)
4 rounds + 12 pistols
Wall balls sucked after using 5kg ball on Saturday. I should just stick with 9kg. Pistols - not sure whether I suck / I've lost even more strength from my right leg than I thought / I don't have much confidence on my legs after such a long break plus am worried about left leg coming down too fast from fatigue.
On the up side, slapping pushups, yeah! Never thought I'd do that.
Then (because I was feeling sub-standard after two rest days and just generally slow/weak)
WOD 2
For time
21 - 15 - 9
ring pull
pushup
ball slam 5kg
3:39
30mins rolling
L-sit practice on paralettes (right leg straightened)
2 x 60secs
1 x 30secs
WOD 1
10mins amrap
5 slapping pushup
10 wall ball @ 9kg
15 pistol (small box + 25lb plate)
4 rounds + 12 pistols
Wall balls sucked after using 5kg ball on Saturday. I should just stick with 9kg. Pistols - not sure whether I suck / I've lost even more strength from my right leg than I thought / I don't have much confidence on my legs after such a long break plus am worried about left leg coming down too fast from fatigue.
On the up side, slapping pushups, yeah! Never thought I'd do that.
Then (because I was feeling sub-standard after two rest days and just generally slow/weak)
WOD 2
For time
21 - 15 - 9
ring pull
pushup
ball slam 5kg
3:39
Sunday, 8 May 2011
DETOX
On an all day course with work so no chance to work out.
Breakfast
2 slices watermelon
1 mini banana
Lunch
1 slice steamed fish
Stir-fried vegetables
Salad
Ginger tea
Dinner
Chicken salad with spinach, toasted almonds, raisins, feta cheese and baked pumpkin.
2 slices mango
Snacks
Green mango salad
Supplements
Fish oil (antidote: hot water with lemon - drink immediately afterwards)
Vit C
Vit D
Yakult Light
food_diary
Breakfast
2 slices watermelon
1 mini banana
Lunch
1 slice steamed fish
Stir-fried vegetables
Salad
Ginger tea
Dinner
Chicken salad with spinach, toasted almonds, raisins, feta cheese and baked pumpkin.
2 slices mango
Snacks
Green mango salad
Supplements
Fish oil (antidote: hot water with lemon - drink immediately afterwards)
Vit C
Vit D
Yakult Light
food_diary
Rest Day
CFSG birthday BBQ last night:
sparkling wine + red wine + vodka watermelon - anything substantial in my stomach (read: two chicken wings and some salad) + Paleo brownie + 4 hours sleep + 8.30am start at work this morning + Kindergarten 1 + Kindergarten 2 = (-___-)
Also note the lack of food diaries. This week has not been raucously dirty, but it's not been all that clean either. WODs have felt tough, though not the usual kind of tough. Like I just feel like crap afterwards. Sluggish, tired, heavy... At least in some ways I now know that the fish oil and eating clean for most of the time is having a positive impact. Just didn't realise until I stopped.
sparkling wine + red wine + vodka watermelon - anything substantial in my stomach (read: two chicken wings and some salad) + Paleo brownie + 4 hours sleep + 8.30am start at work this morning + Kindergarten 1 + Kindergarten 2 = (-___-)
Also note the lack of food diaries. This week has not been raucously dirty, but it's not been all that clean either. WODs have felt tough, though not the usual kind of tough. Like I just feel like crap afterwards. Sluggish, tired, heavy... At least in some ways I now know that the fish oil and eating clean for most of the time is having a positive impact. Just didn't realise until I stopped.
Saturday, 7 May 2011
Happy Birthday CFSG!
@ The Box
CFSG 2nd Anniversary WOD
Partnered with Pauline
15 rounds for time
6 battle chain
6 clapping pushup
[100m walk]
9 wall ball 5kg
12 ball slam 5kg
53:25
CFSG 2nd Anniversary WOD
Partnered with Pauline
15 rounds for time
6 battle chain
6 clapping pushup
[100m walk]
9 wall ball 5kg
12 ball slam 5kg
53:25
Friday, 6 May 2011
Physio 1
- Muscle relaxant machine and ultrasound
- Stand with foot under hip (leg locked)
- 150m walk with crutches (non-weight bearing)
- Shown exercises 1a, 1b, 1c, 1d, 2, 3 and 4
- Foot roller
physio
road_to_recovery
Whaaaaat
@ The Box
30mins rolling
WOD
For time (10mins cutoff)
20, 16, 12, 8, 4
clapping pushup
4, 8, 12, 16, 20
single leg front squat (18" box & 12kg KB)
9:05
Pullup practice with and without red band, strict and kipping. Unfortunately seven weeks of not moving my legs has not miraculously turned me into some sort of pullup machine. Bleh.
30mins rolling
WOD
For time (10mins cutoff)
20, 16, 12, 8, 4
clapping pushup
4, 8, 12, 16, 20
single leg front squat (18" box & 12kg KB)
9:05
Pullup practice with and without red band, strict and kipping. Unfortunately seven weeks of not moving my legs has not miraculously turned me into some sort of pullup machine. Bleh.
Thursday, 5 May 2011
3...2...1...CAST OFF!!!
Groan. Ok that was bad, but yaaaay!!!
Surgeon has given me the thumbs up to have cast removed and not replace it with an Aircast, so I can now see both legs and feet, hurrah!
He wants to see me in three weeks' time, but thinks I should be walking within two. Progression should roughly be as follows:
road_to_recovery
Surgeon has given me the thumbs up to have cast removed and not replace it with an Aircast, so I can now see both legs and feet, hurrah!
He wants to see me in three weeks' time, but thinks I should be walking within two. Progression should roughly be as follows:
- stand using crutches
- stand using crutches with even weight distribution on both legs
- walk with crutches (imitating movement)
- walk with crutches and bear full weight
- walk with one crutch
- walk unaided
road_to_recovery
Wednesday, 4 May 2011
Food Diary
Breakfast
Yong Tau Fou (clear soup,spinach, cuttlefish, 2 eggs, 2 pieces of soft tofu - not fried)
Black coffee
Lunch
Grilled chicken 200g
Mixed leaves and cherry tomato salad
200g red grapes
Dinner
Smoked duck breast
Small steamed sweet potato
Clear soup with Chinese mushrooms
Snacks
25g dried papaya, 5 macadamia nuts (before Box)
Homemade pineapple and apple cake 1 slice
Supplements
Fish oil
Vit C
Vit D
Manuka honey
VERY HUNGRY TODAY AAAAARRRRRGGGGGGHHHH
food_diary
Yong Tau Fou (clear soup,spinach, cuttlefish, 2 eggs, 2 pieces of soft tofu - not fried)
Black coffee
Lunch
Grilled chicken 200g
Mixed leaves and cherry tomato salad
200g red grapes
Dinner
Smoked duck breast
Small steamed sweet potato
Clear soup with Chinese mushrooms
Snacks
25g dried papaya, 5 macadamia nuts (before Box)
Homemade pineapple and apple cake 1 slice
Supplements
Fish oil
Vit C
Vit D
Manuka honey
VERY HUNGRY TODAY AAAAARRRRRGGGGGGHHHH
food_diary
wEirD
@ The Box
30mins rolling (traps and shoulders v tight at present - nothing seems to be doing the trick)
WOD
5 rounds for time (15mins cutoff)
10 wall ball @ 9kg
10 ring pull (now sitting directly under pivot point)
100m walk
11:39
Times and no of reps this week aren't terrible, but I feel they could be much better. I feel like crap at the moment, like I'm under-performing on everything. Bleh.
On the other hand, today was my last WOD with my cast on, yeah!
30mins rolling (traps and shoulders v tight at present - nothing seems to be doing the trick)
WOD
5 rounds for time (15mins cutoff)
10 wall ball @ 9kg
10 ring pull (now sitting directly under pivot point)
100m walk
11:39
Times and no of reps this week aren't terrible, but I feel they could be much better. I feel like crap at the moment, like I'm under-performing on everything. Bleh.
On the other hand, today was my last WOD with my cast on, yeah!
Tuesday, 3 May 2011
Food Diary
Breakfast
200g grilled chicken
Fresh pineapple juice
Lunch
2 eggs
50g tuna
Raw spinach and cherry tomatoes
24 peanuts
Dinner
Smoked duck breast
Fresh soursop juice
Snacks
15g raisins and 5 macadamia nuts (before Box)
200g red grapes
2 slices mango
Supplements
Fish oil (there must be another way...)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
200g grilled chicken
Fresh pineapple juice
Lunch
2 eggs
50g tuna
Raw spinach and cherry tomatoes
24 peanuts
Dinner
Smoked duck breast
Fresh soursop juice
Snacks
15g raisins and 5 macadamia nuts (before Box)
200g red grapes
2 slices mango
Supplements
Fish oil (there must be another way...)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
Grr
@ The Box
30mins rolling
WOD
15mins amrap
3 ring pull
3 pushup
9 battle chain
20 sit up
Total 11 rounds + 11 sit ups
So annoyed. I could have got at least 12 rounds in, maybe more. Felt like I was going hard until the last two rounds where I really sped up - then I realised I could have worked harder from the beginning...am I pacing myself without even knowing?
Ring dip practice (blue band)
5 rounds to F
9 / 7 / 5 / 6 / 7
30mins rolling
WOD
15mins amrap
3 ring pull
3 pushup
9 battle chain
20 sit up
Total 11 rounds + 11 sit ups
So annoyed. I could have got at least 12 rounds in, maybe more. Felt like I was going hard until the last two rounds where I really sped up - then I realised I could have worked harder from the beginning...am I pacing myself without even knowing?
Ring dip practice (blue band)
5 rounds to F
9 / 7 / 5 / 6 / 7
Monday, 2 May 2011
Food Diary
Breakfast
Scrambled eggs 100g
2 chicken sausages
3 slices turkey bacon
Black coffee
Lunch
Salted popcorn
Dinner
Salad
Calamari
Spring chicken and broccoli
Small slice vegetarian thin crust pizza
Snacks
Supplements
Fish oil (found 25ml dispenser - win! Now I only have one !@$?!><$!>£&** moment instead of three with the smaller cup)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
Scrambled eggs 100g
2 chicken sausages
3 slices turkey bacon
Black coffee
Lunch
Salted popcorn
Dinner
Salad
Calamari
Spring chicken and broccoli
Small slice vegetarian thin crust pizza
Snacks
Supplements
Fish oil (found 25ml dispenser - win! Now I only have one !@$?!><$!>£&** moment instead of three with the smaller cup)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
I didn't vomit or pass out, yay!
Which is what I thought might happen after yesterday's food and only four (broken) hours of sleep...
@ The Box
30mins rolling
WOD
Alternate Tabata
Pushup
Ball slam 5kg
Total 359 reps
Ring dip practice (blue band)
5 rounds to F
10 / 6 / 6 / 6 / 4
Holding body weight (no band) 3 x 10secs :(
Tabata wall ball 9kg
Total 60 reps
@ The Box
30mins rolling
WOD
Alternate Tabata
Pushup
Ball slam 5kg
Total 359 reps
Ring dip practice (blue band)
5 rounds to F
10 / 6 / 6 / 6 / 4
Holding body weight (no band) 3 x 10secs :(
Tabata wall ball 9kg
Total 60 reps
Sunday, 1 May 2011
Food Diary
Breakfast
2 slices mango
Lunch
50g chicken
100g fish
100g omelette
Dinner
Little India Feast Extravaganza! :s
Snacks
15g raisins
50g milk chocolate
Supplements
Fish oil (!@£&*$^££@%£!!!><"}:{???!!!!!)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
2 slices mango
Lunch
50g chicken
100g fish
100g omelette
Dinner
Little India Feast Extravaganza! :s
Snacks
15g raisins
50g milk chocolate
Supplements
Fish oil (!@£&*$^££@%£!!!><"}:{???!!!!!)
Vit C
Vit D
Yakult Light
Manuka honey
food_diary
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