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

C2 rower + KBS = good maths

@ FF Fusionopolis

30mins rolling

WOD

500m row
1- 10 KBS 12kg
10 - 1 pushup
500m row

13:45

Love being able to row and use KB....finally working up a real sweat again!  Which is good, seeing as I feel like a beached whale / small house / blob.

4 days - WODs - fish oil + 100(cheat food) = bad maths

@ FF Fusionopolis

30mins rolling

WOD

21 - 15 - 9
med ball clean 3kg
10 - 20 - 30
pushup
400m row between sets

14:32

Better 3 months late than never

Phuket, wheeeeeee!!!!

Back in four days' worth of phad tai, som tham tai, khao niaw, coconut juice and mangoes....  :|

Hello rower :)

@ FF Fusionopolis

30mins rolling

WOD

1 - 10mins
1min = 1 wall ball, 1 burpee
2mins - 2 wall balls, 2 burpees...
10mins = 10 wall balls, 10 burpees

Total 55 wall ball 3kg, 55 stepping in/out burpees

Rower

Row 200m
rest 1min
Repeat for 5 rounds

Total distance rowed = 1km
Total time taken: 4:40

Focused on technique (feels awkward after 4+ months) and not putting too much pressure on left heel but maintaining equal weight in both legs.

hmm

@ The Box

Burgener warm up
(heel sore during "jump and shrug", left shin painful)

OHS practice with red bar
8 x 2

100m walking sled (2 plates)

2 x 100m farmer's walk (2 x 16kg KB)

Tried doing ring dip practice but right shoulder really painful as soon as I transit.  Falling apart!

@ FF Fusionopolis

Back squat

50 / 60 / 70 / 70 / 70 x 2
(stopped after 5th set - left hip flexor in a lot of pain)

WOD (modified from CFSG.com)

10mins amrap

3 deadlift (80lbs)
5 clapping pushup
7 dumbbell swing (12kg)

8 rounds + 5 clapping pushups

back_squat

Well that sucked

@ The Box

1 hour rolling (still not enough!)

WOD

Alternating Tabata

squats
pushups (Games style)

204 reps

Rest Day

Sleep is no longer a problem for me.  :)

CFSG GAMES 2011

@ The Box

Judges' WOD 1

12mins amrap

10 ring pulls
10 dips
10 hang power clean (50lbs)
20 squats

5 rounds + 10 ring pulls

Judges' WOD 2

For time (10mins cutoff)

20, 16, 12, 8, 4
OHS (PVC pipe)
10, 20, 30, 40, 50
ball slam 5kg


4:37

Rest Day

Legs still refuse to work.  Also Box closed in preparation for tomorrow...  :D

Rest Day

Prowlers and Sleds

@ The Box

Prowlers (90lbs) 3 x 100m

1:00 / 1:17 / 1:09

Sleds (90lbs) 3 x 100m

1:11 / 1:11 / 1:10

Head.  Exploding.

Oh. My. Legs.

@ The Box

30mins rolling

WOD

For time (15mins cutoff)

14, 10, 6
ring pull / dip
in between sets
25 wall ball 3kg
100m bear crawl

DNF 100m bear crawl left (finished WOD after cutoff)

Pull up practice (green band) 3 x 10

DNF Monday WTF?!?!

@ The Box

30mins rolling

WOD

For time (12mins cutoff)

10, 8, 6, 4, 2
Push press 50lbs
In between sets
30 med ball clean 5kg

DNF 4 rounds + 18 med ball clean

Nasty nasty nasty...

L-sit practice
5 x 20secs

Is he reading my mind???

@ The Box

30mins rolling

Front squat

50lbs x 3 x 8

WOD

10mins amrap

6 SMU transitions
6 dips
5 clapping pushups
7 med ball clean 5kg

5 rounds + 1 SMU transition

After carefully calculating yesterday's WOD to include exercises rarely seen in the box, look what I got landed with, hahahaha

Hello globo gym

@ FF Fusionopolis (1st time in 3 months!)

30mins rolling
Physio exercises

WOD

5 rounds for time

12 seated wall ball 5kg
9 dips
6 med ball clean 5kg
3 paralette pushups

10:02

Gym is weird.  Air con too cold and aggressive.  Music sounds tinny, interrupted by music/instructor's voice from GX studio.  Mirrors and windows are a distraction....  After rolling grabbed med ball and paralettes and headed out to sky garden.  No air con, no mirrors, ah, that's more like it...

Aaaaaaargh anything but the med ball clean

@ The Box

30mins rolling

Practice coaching med ball clean (see notebook for feedback)

WOD 1

For time (10mins cutoff)

1, 2, 3.....10
KBS (8kg KB)
in between sets
50m walk/jog

10:04

WOD 2

100 KBS for time (8kg KB)
3:42

Massage with Choy!  Left calf, left shoulder, lower back.....