Hello bike :)

Attended 7:15 RPM class at FP immediately followed by Hot Flow yoga.

RPM - ankle felt good,managed to crank up the resistance and cadence was decent for the best part. Felt tough - 50mins is so much longer after having done only CF for the last several months!

Hot Flow was great,my only concern being that it didn't felt hot enough,not after getting used to Bikram last week anyway! Studio is only heated to 37 degrees for Hot Flow - still got a good sweat out of it though! Worked on dolphin pose,pig pose,front split.. Got more of the stretch element that I've been after out of this class than last week. Hurrah.

rpm
hot_flow

Rest Day

Rest Day

WOD + Bikram Yoga

Warm up for 16-31.10.2011

Max strict pullups in 10mins
12
(actualy strength component for today was weighted pullups)

WOD
10mins amrap
3 deadlift 300/200# (150#,sumo stance)
6 HSPU (45# + 10# plate)
9 TTB (KTE)

5 rounds + 1 deadlift

My grip fails me before my strength! Today displayed that more than ever. Happy with 12 pullups. Still not much and form needs a lot of work but I'm 10 up from two weeks ago. HSPUs felt good too - added the 10# plate and it meant I could string all 6 for every round.

Bikram Yoga - attended 6pm session

This was by far the best session I've attended. Mind was in the right place,and everything else just seemed to follow. Perhaps I'm better in the evening? This week has been good,am feeling much more motivated about making a conscious effort to make yoga a serious part of my training.

pullups
bikram_yoga

Rolling & Bikram Yoga

30mins rolling (lower body)

Attended 10am session - today felt tougher than Monday and Tuesday,thought I was going to pass out! Why is it getting harder?!?

bikram_yoga

Deepavali VOD

WOD for 25.10.2011 CFSG

Box Squats
60% x 2 x 10

120# x 2 x 10

WOD
12mins amrap
3 MU (6 SMU)
10 KBS 2/1.5 pood (1.5 pood)
15 squats

7 rounds + 2 SMU

Yay! Finally back at the box and don't feel like dying. The pain and breathlessness I felt mid-WOD was just the usual,rather than what I've felt the last couple of weeks. Chest still felt a bit tight,but I guess that's to be expected after no heavy met con for a while. Woohoo!

box_squats

Bikram Yoga

Attended 10am class,same instructor.

Felt hotter today,perhaps I was standing under one of the heat ducts.. Also get the impression the programme is very strength-based. Not sure if that's what I want,as my primary goal for attending yoga classes is to increase flexibility and mobility through the joints and get the deep stretch that I feel I need and am lacking in CF.

bikram_yoga

Bikram Yoga

J suggested I try attending some hot yoga classes to help clear up the last of the infection. Anything is worth trying,so signed up for a one-week introductory package with Bikram Yoga. Will try classes at Veritable too before I decide which best suits my needs.

Bikram yoga is a series of 26 postures and breathing exercises taught in the same sequence each time. The room is heated to 40 degrees and you are advised not to leave the room throughout the 90-minute class. Each movement enables mobility rough the muscles and joints, with the intention of leading into the following pose.

Attended 2pm class.

The heat was challenging but not unbearable. A few of the poses were tricky due to dodgy left ankle/fear but I managed and one particular pose rekindled pain from an old injury on my left wrist. Was kind of pleased to see problematic areas being highlighted and even happier to see what I was able to achieve in the first class. Can't remember the last time I worked out non-stop for 90 minutes. Achy now. :)

bikram_yoga

Rest Day

Rest Day

Slow & steady

5k outdoor run

Wanted to WOD but after yesterday knew better than to fool myself,no way I'd get through the lift and met con. Still wanted to work out though,but at a more controlled pace,hence the run. Was good,cleared the lungs a bit and got the heart pumping without me feeling like I wanted to die. Left leg was super tight by the end of it,guess it'll take a while to get back into the groove.

5k

Rough patch?

Definitely haven't flly recovered. Body and brain refuse to cooperate and it's getting frustrating now. Feel like I can't get enough air into my lungs and still fluey. Job hazard cycle?

Warm up for 16-31.10.2011

Snatch practice 45# (messy messy messy,and no speed)

3 rounds for time (original WOD 5 rounds,cut short under Coach's advice)

5 OHS 140/100# (61#)
21 DUs
230m run

10:09

I hate this. :(

snatch

My legs!

So...perhaps Tabata rowing/squats,box Squats and sprints may have takin it out of my lower half after a one week hiatus. Woke up and had a mental battle over whether or not to go to the box,but after last week I thought better to be sensible and try today's WOD tomorrow,in the hope that I won't suck as bad as I could have this morning....

Went for a swim and stretch instead at FP.

10 laps, lots of rest in between - feeling incredibly unfit. Must do this more often.

swim

There's no place like CFSG. :)

Warm up for 16-31.10.2011

60sec L-sit hold (20/20/20)
20 ring dips (blue band)
20 OHS with PVC pipe
230m run
5 x cow/cat pose - 5-10secs per hold

Hollow position work
10sec holds x 3
10sec scissor kicks x 3

Box Squats
55% x 2 x 12

Chains + 12kg KB x 2 x 12

WOD
50m sprints x 5
(3 x warm up rounds @ 50/50/80% max effort)

8 / 8 / 9 / 9 / 9 seconds

Extra practice
Sprint 10m/back shuffle 5m/sprint 45m
Sprint 10m/carioca back 5m/sprint 45m

box_squat
50m_sprint

Not one of my brightest moments

At FP

Warm up
20 crunches (hips disengaged)
20 walking lunges
10 slapping pushups (definitely not 100%,according to lungs!)
Dynamic stretches for hips & legs

WOD
Tabata rowing / squats

Calories rowed: 34
Squats: 144

Still not feeling great,but nice to break out in a sweat that wasn't fever-induced. :)

Lunch with the monkey before he disappeared again...yay and meh,all at the same time..

12.10.2011 - 16.10.2011

Sick. Throat and sinus infection plus general flu type symptoms. Fever,shivering,aching....it was crap. Food,meds and sleep and constant cycle,not to mention going slowly insane due to lack of human contact. Interestingly enough my C5 and C6 showed up as problem areas on the x-rays for the chiropractor - symptoms that may show are laryngitis,tonsillitis,stiff neck....basically everything I've had in the last few months,when in reality I only normally get ill once or twice a year. Hmm. Doc seems to think it's being constantly exposed to the sniffles of my kindergarten students - would not surprise me. They are very generous when it comes to sharing their germs..

Sick,meh.

Warm up for 01-15.10.2011

Box Squats
50% x 2 x 12

Red bands + 74# x 2 x 8
Red bands + 85# x 2 x 4

WOD (15mins cutoff)
5,4,3,2,1 MU (10,8,6,4,2 SMU - high rings)
In between sets
15 wall ball 10/5kg
230m run

DNF - 4 rounds + 12 wall ball

So close! Crap. Couldn't run,chest felt so tight. Probably shouldn't have worked out,hope it doesn't prove to be counter-productive.

Dead hang ring pullups
1 - 2 - 1 - 1 - 1

Managed a dead hang pullup on the bar! Albeit one,haha. Shoulder felt pretty jacked after WOD and pullup practice so decided not to push my luck. Looking forward to getting started properly with the chiropractor on Thursday once my x-ray results are in. :)

box_squats

WOD + Fundamentals

Attended pm session

Warm up for 01-15.10.2011

Power Clean
1 - 1 - 1 - 1 - 1 (heavy singles)

100#PR / 111#F / 111#PR / 111# / 113#PR

WOD
12mins amrap
3 power clean - BW
6 HSPU
12 squats

3 rounds + 2 HSPU
(111# - 84% BW & HSPU w. 45# plate + ab mat)

With 100# I would have hoped for 4 rounds,so am happy with 3+ using my brand new PR weight. My HSPUs are what are really holding me back though - I seem to lose all awareness of what my body is doing once I get upside down.

Assisted with Fundamentals session #3 and demonstrated the participants' WOD with Juria. Feel really out of touch with coaching. Found it really challenging trying to figure out the best cues for the individual. Also couldn't think on my feet when Coach fired a question at me,fail haha. Think it is due to two reasons - lack of practice and not having coached "newbies" for a while,ie working on older athletes' problems and not getting back to basics. Hmm.

power_clean

Managed some dead hang pull ups on the rings unexpectedly at the end of the evening-why doesn't that happen on the bar?!?!

Rest Day

Rest Day

Carb hangover...

RX on the bar baby,woohoo!

Warm up for 01-15.10.2011

Front Squats
3 - 3 - 3

(100#/120#/131#) 131# / 131# / 140#*

*trying to play Coach at his own game did not work and ended up doing double the number of sets as usual haha.

WOD (12mins cutoff)
3 rounds for time
5 HSPU (45# plate + ab mat)
10 front squats 140/100# (RX)
400m run

DNF - 17:45

***SWEAT ANGEL!!!***

Coach: You can clean 100#,right?"
Me: Yeah...[thinking-for my 1RM...]
Coach: Good. (looks at bar for weight)
Me: o_0 (cue goldfish impersonation)

Whatever we think we can do,Coach manages to squeeze out an extra 20-30%. Now I have to stop relying on being pushed and do more pushing myself. Could have been faster. Could have run faster in first two rounds,and could have strung more front squats together.

front_squat
RX_bar

To WOD or not to WOD...

Warm up for 01-15.10.2011

GHD abs work

Pullup practice (kip)
1-1-1-1-1-1

WOD
5 rounds for time
30 DUs
230m run

13:16
(adapted from CF.com,35 DUs + 200m run)

Goddamn double unders! Can string 10-15 on a good run but it's typically 5-10. Lose so much time. Run felt ok,just stiff after yesterday's training. Quite a combination,hence the light met con today.

Appointment with Coach's chiropractor tomorrow - nervous,how many things will he find wrong with me?!

Excitement,nerves & nausea.

Warm up for 01-15.10.2011

Deadlift
60% x 2 x 10

140# x 2 x 10
(sumo deadlift,last 2 sets with red band)

WOD (10mins cutoff)

15,10,5
Thrusters 140/100#
Pullups

Modified:
15,10,5 thrusters 74#
20,15,10 pullups blue band
DNF (16:55)

Did a couple of lips without the band mid-WOD,thinking it might be easier. It wasn't,haha. Fool. Underhand grip is much easier,so I guess that makes my biceps stronger than my triceps? Makes sense. Can't full clean into my first thrusters either,so bloody inefficient. Rarr!

Ring dip practice (blue band)
6 - 5 - 8
In between
20sec handstand hold (hands much closer to wall now yay)

KBS (not overhead)
2 pood
10 - 10 - 10

WOD from 04.10.2011
50m sprints x 5 (+ 1 for good luck)

10 / 10 / 10 / 9 / 9 / 8 seconds

Got faster after Coach told me to sprint and not run like this *cue Coach's impression of my ugly excuse for a sprint*. Tough love works. Ha.

deadlift
50m_sprint

There's no place like home.

Warm up for 01-15.10.2011

20 KB sit-ups (8kg)
20 walking lunges
10 pullups (kip/band)
10 slapping pushups
60sec downward facing dog

Back Squats
3 - 3 - 3 - 3 - 3

140# x 3 x 3
151# x 3 x 3

WOD
Prowlers
50m x 3

24 (2 plates)
22 (3 plates)
1:11 (2 plates)

Should have been sprints but changed last minute due to weather-rain like you've never seen before.

Highlight of this morning was most definitely hitting the third bump on my last prowler in the pissing down rain,as Coach walked alongside me,tutting. Ah,the underachieving child and disappointed parent,hahaha. Good times.

back_squat
50m_prowler

Girl at squat rack causes a stir

CFSG WOD @ Fusionopolis

Shoulder Press

1 - 1 - 1 - 1 - 1

61# x 1 x 5*

*definitely not my 1RM but impossible to do here grr.

WOD
10mins amrap
15 KBS 2/1.5 pood (1.5 pood)
30 DUs

3 rounds + 15 KBS

Can't string 15 with 24kg kb just yet. And my DUs were particularly bad today. Not blaming my tools but it's amazing how quickly one adapts to and favours certain pieces of equipment over others. Different kb & rope and I was lost haha.

500m row
2:12

12 seconds slower than before my injury! Need to row more..

Feeling more and more awkward every time I work out at FF. Bleh. And no,funnily enough I don't need help,seeing as if that was the case I wouldn't be at the squat rack in the first place. Unless it was to check out my reflection during some bicep curls or upright rows, tard.

Row_500m
shoulder_press

Rest Day

Rest Day