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