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