Hotel WOD

10,8,6,4,2
Dumbbell front squats (12kg each)
Burpees

7:20

Feel so weak and unfit! Didn't feel motivated at all today,bleh.

Crossfit Liverpool

Snatch practice 50#
(20mins practice,3-5 reps with 1min rest between sets roughly)

Partner WOD with Mel

Fran amrap 5mins (thrusters 25kg/pullups blue band)
Rest 2mins
Diane amrap 5mins (HSPU/deadlifts 70kg)
Rest 2mins
Elizabeth amrap 5mns (squat cleans 35kg/ring dips red band)

275 reps

Creative Vinyasa Flow

Last yoga class before the centre closes for Christmas. Another great teacher,managed a few new positions again,including an advance on bridge pose,good for my fear of inversion. Started snowing while we were in the middle of a pose - so beautiful,through the Georgian glass windows. :)

vinyasa_yoga

Project Parental Primal Persuasion

Trying to convince my parents to consider a more Paleo/primal dietary lifestyle,so have been cooking dinner for the past week. As a result I've been eating really well and clean,which I hope will partially make up for my lack of strength or met con over the last week. Caught something on the plane and only just starting to shake it off. Hopefully can pay Crossfit Liverpool a visit in the coming days.. Dishes cooked so far:

*Grilled tuna steak with pan-grilled med veg and roasted butternut squash
*Fresh berries and figs with crushed cashews and cinnamon
*Paleo bacon fried "rice"
*Salmon roasted with dill & lemon,served with steamed sweet potato and buttery greens
*Paleo chocolate pudding with fresh berries,coconut cream and raw cacao nibs
*Pan-grilled lemon thyme chicken with warm spinach,pancetta and pear salad
*Warm and spicy grilled pears with bittersweet chocolate sauce and coconut cream
*Med veg egg muffins with sweet parsnip mash and sautéed mushrooms

So far so good. Mum and Dad are not only enjoying the food,but feeling the benefits (better digestion,no bloated feeling after dinner..). Their fat and protein intake this week is probably higher than usual, and though they are still having oats for breakfast and wholemeal bread sandwiches,they are definitely eating far fewer grains and unfavourable carbohydrates. They have agreed to do a month of Paleo in the new year. :)

paleo_challenge

Shivananda Yoga at Liverpool Wellbeing Centre

Great class,lots of focus on form and alignment,mobility work for my ankle (feeling it a lot more in the cold) and long shoulder stand/plough without freaking out.

shivananda_yoga

Power Yoga at Millenium Lifestyles (Liverpool)

Scouse yoga teacher,a first for me...

power_yoga

Final WOD for 2011 at CFSG :)

High hang shrug & drop under drills
3-3-3-3-3
67# x 3 x 3
72.5# x 3 x 2

Partner WOD with Yvonne
(20mins cutoff)

3 rounds
2 pullups
12 double unders

75 thrusters

DNF - 65 thrusters total (72#)

Strength & WOD @ Crossfit Asphodel (Hong Kong)

Overhead Squat
3-3-3-3-3

66# x 3 x 5

WOD

Jingle Jangles
(30secs work:rest ratio for 4mins,15m = 1 lap)

8 / 7 / 7 / 7 (29)

1 minute rest then

Tabata Squats

152 Squats total

OHS was rough around the edges,feel like I'm getting less confident with this.. Happy with the Tabata Squats - first time I've managed 22 in one round and hit over 150 total, yay!

overhead_squat
jingle_jangles
tabata

Strength & WOD @ Fitness First Harbour City (Hong Kong)

Back Squat
3 x 6
116# x 3 x 6

Push Jerk
2 x 4
72# x 2 x 4

Power Clean
2 x 3
94# x 2 x 3

WOD
For time
1000m row + 50 burpees

8:34

back_squat
push_jerk
power_clean