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