Strength & WOD @ Langham Health Club

Warm Up

Skipping practice 5mins
Row 500m (focus on form)
5-5-5 strict gymnastics-style pushups (between sets 30sec downward dog)
30 wall squats

Front Squat
7 x 7

60# x 7 x 7 (heaviest fixed bar there!)

WOD (adapted from CFSG.com)

Death by dumbbell thrusters (12mins)
With 20# dumbbells

Reverse hip extension with 10kg plate
2 x 15

L-sit holds (focus on hollow)
10-10-10secs

front_squat

Push Jerk & Strength

Push Jerk
1-1-1-1-1

83# / 100#F / 100# / 104# x 3

Struggled to get previous PR up,not enough confidence to drop under and lock out quickly. Frustrating.

Strength with Mo

Back Squats
5 x 5

120# x 5 x 5

Power Shrug
3 sets of 8-12 reps
100# x 2 sets
111# x 1 set

Dumbbell Row
2 sets R-L-R

Reverse hip extensions
2 sets of 10-15 reps (+ 10kg plate)

Abs roller with hollow position

***four weeks of holidays coming up,should be interesting...***

push_jerk
back_squat
power_shrug
strength_training

Rest Day

Rest Day

Push Press,WOD & Skills

Push press
3-3-3-3-3

83# x 3 x 3

WOD (10mins cutoff)
5,4,3,2,1
MU
front squat 200/140#

5:36 (10-2 SMU,100#)

*would have liked to have gone heavier with the squats,but wouldn't have been able to clean the damn thing! Stuck in the SMU rut too,practice practice practice! Ring pullups and dips,rarr.

Skills practice

Chest to ring pullups
1 x 10

Kipping practice on the bar

Handstand hold
20-20-20secs

100 double unders

push_press

Thank all the deities for rest days

Entire body feels like it's been put through a mangle. Saw Dr Matthew and got a major adjustment on my next, feels so much better. :)

chiro

Strength AM + WOD PM

Strength with Mo in the morning

Bench Press
10 sets of 2 reps
61# x 2 x 3
72# x 2 x 3

Power Shrug
3 sets of 8-10
100#

Ring dips (focus on form)
Red band - 7
Purple band - 3

Tricep extensions
2 sets to F
(red band)

Reverse hip extension on the GHD
2 sets of 20
(2nd set with 5kg plate)

Abs roller
2 sets (focus on form and ROM)

Evening session

Warm up for 16-30.11.2011

Deadlift
60% x 2 x 10

140# x 2 x 10
(focused on form and maintaining speed throughout all sets)

WOD (12mins cutoff)

50 thrusters for time 140/100#
On the minute 5 burpees
Start with burpees

9:52 67#

bench_press
power_shrug
deadlift
strength_training

Box Squat Bliss

Warm up for 16-30.11.2011

Box squats
60% x 2 x 10
100# x 2 x 8
120# x 2 x 2

WOD
3 rounds for time (12mins cutoff)
12 pullups
50 DUs
400m run

DNF 2 rounds + 12 pullups (finished WOD)
(3 RX,9 blue band pullups per round)

box_squats
pullups

Home is where the squat rack is...

FINALLY the Week from Hell is over and am almost, almost on school holidays. My shoulders are so jacked from leaning over the computer I feel they might fuse to my ears. Dr Matthew is going to have mittens when he next sees me.

Strength with Mo at CFSG

30mins rolling
Warm up for 16-30.11.2011
60sec handstand hold
30 wall squats
60sec hollow body hold
10 slapping pushups
60sec fingers to toes stretch (forward fold)

Back squats
3-3-3-3-3
120# x 3 x 5

Good morning
3-3-3
70# x 3 x 3

Dumbbell rows
2 sets of R-L-R to F

Reverse hip extensions on GHD
2 x 20

Ab roller
2 sets to F

Then in the evening...

Fundamentals class were short of one participant for the WOD,so:

Partner WOD with Faris
7mins amrap
7 med ball clean 5/9kg
Pushups

Total 150 pushups

back_squats
strength_training

WOW

Managed to get to the FF The Cathay after Day 2 of my Occupational First Aid course,so here is my Workout Of the Week...

Warm up
1min plank
30sec side plank L & R
1k run

Back Squats
5-5-5-5-5
110# x 5 x 5

WOD
Row 2k for time.
Every 200m do 5 pushups.

Time: 13:05 (65 pushups)

back_squats

Yay!

Warm up for 01-15.11.2011

Overhead Squat
1-1-1-1-1

81# / 94#PR / 100#F / 100#PR / 111#F

WOD (12mins cutoff)
25,20,15 pullups
Between sets
25 squats
400m run

DNF - 14:11
(5 RX pullups per round,remaining done with blue band)

Happy about my OHS PR,as it was my aim to hit 100# in 2-3 months' time...but now I want 111,haha.

overhead_squat

Donkey & Carrot

Warm up - agility ladder & shuttle runs

WOD from 09.11.2011

50m sprints x 5
9 / 9 / 9 / 9 / 9 seconds

50m prowlers x 5 (4 plates)
18 / 21 / 29 / 38 / 44 seconds

230m sprints x 3
56 / 49 / 51 seconds

Ankle felt stiff and cold so couldn't (or was scared to) go flat out. First time doing 4 plates for 50m x 5...actually first time doing prowlers in a long time full stop. Pain.

50m_prowler
50m_sprint
230m_sprint

Active Recovery

Mini skills set:

Handstand hold
20-30-40 seconds

Strict pushups (chest to ground,hollow position,elbows turn out at the top)
6-6-6

Hollow position hold
20-20-20 seconds

SMFR - 60 minutes

Chiropractic Centre for adjustments - now achy but neck and shoulders feel much more mobile.

skills_practice
chiro
SMFR

Push - Pull - Push - Pull

Warm up for 01-15.11.2011
(advanced side plank, replaced 32kg KB sumo deadlift with 24kg KB single-leg deadlift,5 L 5 R)

Box Squats
50% x 2 x 12

74# + red bands x 2 x 1
85# + red bands x 2 x 8
94# + red bands x 2 x 3

WOD
10mins amrap
2 MU (4 SMU)
4 HSPU (45# + 10# plate)
8 hang power clean 140/100# (78#)

5 rounds + 1 hang power clean

Shoulders so jacked,need to see Dr Matthew,stat!

box_squat

CFSG / Interval Ride / Hatha

Warm up for 01-15.11.2011
(50# bar,please let 16th November come quickly!)

Clean & Jerk
1 - 1 - 1 - 1 - 1 (heavy singles)

74# / 100#F x 2 / 100# x 2

WOD
Alternating Tabata
Double unders
KBS 2/1.5 pood

Total 146 reps RX

Le sucks. I lose so much time getting the 1.5 pood overhead during Tabata intervals! Next time will play smart - 16kg!

Attended freestyle Interval Ride spin class (50mins) at FP followed by Hatha yoga (60mins). Both classes were great,especially the target stretch areas during Hatha - hamstrings and lats,just what I needed!

CnJ
interval_ride
hatha_yoga

Rest Day

Slowly conquering the coffee haunts in Singapore,one by one..

Rest Day

Watched Picnic at Lasalle,directed by new CFSG family member,Adam Marple. Great performance,fantastic set,looking forward to more stellar productions from him,Aole and Elizabeth!

Love to hate

Warm up for 01-15.11.2011
(20 shoulder press with 50# bar)

OHS
3-3-3-3-3
74# x 3 x 3
79.5# x 3 x 2

WOD
12mins amrap
5 HSPU (45# + 10# plate)
10 pullups (RX)
15 wall ball 10/5kg (5kg)

2 rounds + 2 pullups

Then strength work with Coach and Mo

Deadlift
3-3-3-3-3

160# x 3 x 5

Power Shrug
12-12-12

100#

Dumbbell row
2 sets to failure R-L-R
Dumbbell back fly
2 sets to failure

First WOD with RX pullups,who cares if I only got 2 rounds in haha,woohoo!

overhead_squat
deadlift
pullups
strength_training

Track work

@ Kallang practice track

Warm up
Agility,co-ordination and speed work with agility ladder and cones.

WOD
400m sprints x 5

1:40 / 1:47 / 1:51 / 1:53 / 1:51

Last time I did something like this was probably 12-15 years ago at school,and I would have hated it. Funny how even though I felt sick at the end I was thinking about how I want to make it a regular part if my training now. How the mindset changes over time. :)

400m_sprint
track_work

Vinyasa / Skills / WOD

Attended 75min Vinyasa Yoga class at 9.45am. Very strength focused. Fear is back with bird and plough pose. Dammit.

Warm up / skills practice
50 sit ups (hips disengaged)
60 second superman hold
Strict pushups (chest to floor,hollow position,elbows turn out at top)
5-5-5
Handstand hold
2 x 30 seconds
Chin ups (had to kip)
3-3-3

WOD
5 rounds for time
400m row
10 DB thrusters (10kg)

19:00 (2km rowed,50 thrusters)

skills_practice
vinyasa_yoga

Back Squats Baby!

Warm up for 01-15.11.2011

Side plank 60sec hold L and R
20 shoulder press (25#)
25 wall ball sit ups (5kg)
10 KB sumo deadlift (32kg)
60sec superman hold

Back Squat
1-1-1-1-1-1-1

140# / 160#PR / 165.5#PR / 160# / 160#F / 160# / -

Stayed at the bottom for too long on the 5th set.

Skills Practice

L-sit hold on rings
Then
Hanging leg raises (from L-sit to full hip extension
10-9-9-9-8

Handstand hold
20-20-20 seconds

1km run in weighted vest (5kg)

back_squat
skills_practice