Hotel WOD - Liverpool

Focus on quality of form & technique

1000m row
4:43~

Annie
50 - 40 - 30 - 20 - 10
double unders
sit-ups (GHD style - hips disengaged, hands touch floor/dumbbells at start/finish points)

10:36

rowing
nasty_girl
annie
benchmark_WOD

Hotel WOD - Liverpool

Warm up

2 sets
30secs squat/handstand/plank holds

2 sets
20 double unders / 10 V-ups / 3 strict, gymnastic-style push-ups

WOD
For time:

10 rounds - focus on quality of form & technique
200m row
10 dumbbell snatches 12kg

19:26

rowing

Christmas Eve at CrossFit Liverpool

Hip mobility work

Hooverball as warm up (fun!)

Back Squats
75% x 5 x 5

65kg x 5 x 5

WOD
5 rounds
30 seconds on 30 seconds off
amrap
pull-ups / box jumps / Russian swings (16kg as RX)

pull-ups: 7 / 6 / 6 / 5 / 5 = 29
box jumps: 12 / 12 / 13 / 12 / 14 = 63
Russian swings: 19 / 20 / 22 / 22 / 22 = 105

Total 197 reps

back_squat

Hotel WOD - Berlin

WOD
5 rounds for time:

400m
10 strict push-ups

13:49~

Hotel WOD - Berlin

The hotel in Berlin is great, save for the gym, which consists of a couple of treadmills and bikes, a cross trainer, and a bunch of Technogym machines...

WOD
For time:

20 burpees
50-40-30-20-10 double unders
10-20-30-40-50 air squats
20 burpees

12:28

Fran

Only slept two hours again last night. Not sure if it's jet lag any more or I'm falling sick...

Morning session at CFL

24 burpees (Late! Chose two numbers, 2 & 12...2 x 12 = 24, lucky I didn't pick higher numbers!)

Burgener warm up 

OTM for 10 minutes

Odd minutes - 3 hang snatches @ 60%

Even minutes - 3 strict HSPU

Used 25kg as haven't done this for a while and wanted to work on dropping under.

Used 25kg + 2.5 kg plate for HSPU.

Both felt awkward due to lack of practice in recent weeks.

WOD

"Fran"

For time (15mins cutoff)

21-15-9

Thrusters 95/65#

Pull-ups

12:26 RX

Slow, hahaha, but considering all the pull-ups I've done this week and this is my first time with Fran, I'll take it.

Played around with some squats afterwards.

Back Squat

x 3 x 3

Warmed up with 45/55/65/70kg

75 / 75 / 80kg

6kg short of my previous 3RM, but this felt smooth and very little struggle. Good depth, no jerking and bar chasing squat, power at the end...interested to see my new max lift numbers...

Ab wheel with hollow position

5-5-5-5-5

hang_snatch

HSPU

Fran

back_squat

skills_practice

nasty_girl

Yoga & Birthday WOD - "Hope"

Yoga for All class at Liverpool Wellness Centre (60mins). Handstand, headstand and scorpion progressions (against wall).

Evening session at CFL

Mobility work with PVC pipe and warm up with Coach Matt

Strength

OTM for 12 minutes

3 push press @ 70% (35kg)
3 strict pull-ups

1 missed rep = 5 burpees
60 burpees owed - rotating on bar made OTM tight and neither Hope nor myself could string the pull-ups together so we missed reps. Never mind, still doing way more strict pull-ups than I have in the past.

WOD - "Hope"

2 rounds for time (15mins cutoff)

100 double unders
15 deadlifts 110/80kg (65kg)
20 GHD sit-ups
25 wall balls 10/6kg (6kg)

DNF - 1 round 17 wall balls - only 8 wall balls left! Haha.

hatha_yoga
push_press
pullups

CrossFit Liverpool

Morning session at CFL - sub-zero temperatures on the way to the box, sometimes CrossFit makes us question our sanity...

Buy in:
3 rounds

10 OHS 45#
10 KBS 16kg
10 pull-ups (1st 2 sets strict, 3rd set strict/kipping)

Power Clean practice
25/35/45kg

WOD
For time:

1.
2 power cleans / 4 STO / 6 front squats / 8 ring push-ups 100/70kg (45kg)
10 KBS 32/24kg (RX)
2.
4 PC / 6 STO / 8 FS / 10 RPU 80/50kg (35kg)
10 KBS 32/24kg (RX)
3.
6 PC / 8 STO / 10 FS / 12 RPU 60/30kg (30kg)

11:35

Mobility work

pullups
power_clean

San Francisco CrossFit

Morning session at SFCF with Carl Paoli

Workout:

10 rounds
Heavy triple front squats
50m sprint (to gate)
Walk back

*rotate on rack with partners, no rest other than this.

Rounds 1-5 120#
Rounds 6-9 140#
Round 10 151#

- drive knees out as much as possible, especially on the up
- don't "jerk" on the way down - maintain control
- keep explosiveness on the up but without bouncing - stop 'dead' at the top

TTB practice

- upper back tight, holding back fluidity of kip
- look straight ahead and down during movement, not up

2-minute Superman hold

front_squat
skills_practice

Evening Mobility and Movement session with K Starr

* squat holds - narrow stance, up to 5 minutes

- hold lunge position with back foot internally rotating and lift chest to feel possible tightness

** adductor stretch with barbell, 3-5 minutes each leg

- retest lunge position

*** adductor stretch with ball and box, 2-3 minutes each side

- retest lunge position

**** side/front splits stretches and preparation - from seated come to "standing position" then allow weight to fall forward - "pass through" 20 times - hang band from pull-up bar and use to support upper body during splits practice

***** tackling knee problems - wrap band around base of pole and other end around foot/ankle to secure - straighten leg and internally rotate quads/knee (manipulate with hands) while contracting quads - repeat 20 times

mobilityWOD

Partner WOD - Media Summit 2012

Partner WOD with Mike
(6am in the Omni Hotel Grand Ballroom, before Day 3 of the 2012 Media Summit)

Triple Tabata

*air squats
*dumbbell hang power cleans 45/25lbs
*box jumps 30/24"

We didn't count our reps but I did PR my tabata squats - 22 reps for the first four rounds followed by 20/18/17/18.

tabata
CFMedia

Team WOD - Media Summit 2012

10 groups of 9 athletes to each team worked out in the Omni Hotel Grand Ballroom, an Day 2 of the 2012 Media Summit.

Team Vicious and Delicious! With Caity Matter and Pat Sherwood, Nicole and Julian.

20 dumbell thrusters - 45/35/25lbs

20 box jumps - burpee-box/regular

20 dumbbell snatches 45/35/25lbs

Didn't record our times but we came third overall within the ten teams. Surreal to work out with athletes I have only admired from afar until now.

team_WOD

Weighted Pull-ups, Saturday Team WOD & Trigger Point Therapy workshop

Weighted Pull-ups (from Friday)

2 / 3 / 4PR / 5PR / 6PR / 7PR / 7.5F

Saturday team WOD at CFSG with Alistair, Kyle and Carol

In teams of 3:
450 wall balls
amrap KBS 2/1.5 pood
amrap burpees
amrap double unders

32:15
(710 double unders)
319 KBS
317 burpees

Trigger Point Therapy workshop at Reebok CrossFit Enduro

Partnered Dylan - fun, if painful!

team_WOD
SMFR

Yin Yoga,Hot Vinyasa & CFSG

Morning Yin yoga class (75mins) - last class with Lina for the year!

Morning Hot Vinyasa 1 yoga class (60mins)

Evening session at CFSG.

Warm up
2 sets: handstand hold / squat hold / plank

3 rounds for time
150m
15 burpees

6:00 (10kg vest)

Hang snatch drills with PVC pipe

Snatch balance practice with 50# bar

Team WOD with Al, Chun & Joe

100 push ups
100 KBS 24kg
100 KTE
100 KB squats 2 x 24kg

22:49

Great strategising from Al.

yin_yoga
hot_vinyasa
vest_WOD
team_WOD
hang_snatch
snatch_balance

Push Press & Met Con

Evening sessions at CFSG

Push Press
x 3 x 3 (heavy triples)

100# x 3 x 3 (PR)

WOD
OTM for 8 minutes
5 thrusters 140/100#
5 CTB pull-ups

DNF - 29 missed reps
89# thrusters / CTB

Then, from Coach:

3 rounds for time:
150m
10 burpees

4:52 (10kg vest)

push_press
vest_WOD

Yin Yoga & CFSG

Yin yoga class (75mins)

Evening session at CFSG

Snatch Balance

1 - 1 - 1 - 1 - 1

90# / 100#F (jerk + squat) / 90# x 3

Sigh.

WOD
10 minutes amrap
7 OHS 140/100#
7 TTB

4 rounds + 2 OHS
76# / TTB

Still not a great score but up two rounds from last month. :)

Rings work
low rings
jump up - knees tucked - heels to butt - chin to chest - eyes looking at knees
turn until butt moves forward and through arms - palms face forward - touch down with feet, toes together at all time

snatch_balance
OHS_TTB
skills_practice

Vinyasa in the....Studio

Vinyasa class at HOM Yoga, Orchard Central, raising money for Help Anna - a UN women's organisation which helps those who are/have been victims of domestic violence. Was supposed to be held at Fort Canning Park but the rain brought us inside. A good class all the same, and for a worthy cause. :)

vinyasa_yoga

Saturday WOD

Saturday team WOD at Enduro

In teams of 3 complete the following:

1.
Each athlete completes each of the following on a rotation:
Front rack hold 140/115#
amrap
unbroken KBS 2/1.5 pood
DUS

2.
100 burpees (level 3)
100 goblet squats 2/1.5 pood

Teamed with Aole and Ricky:

264 DUs
90 KBS
9:54

team_WOD

OHS & Met Con

Trained am session at CFSG

OHS
1 - 1 - 1 - 1 - 1

111# / 131#F x 3

Haven't jerked that weight before so not surprising. Got it high but failed to lock out.

WOD

12 minutes amrap
4 HSPU
7 pull-ups
20 walking lunges

Total: 6 rounds + 4 HSPU (35# + 2.5kg + ab mat)

Lats and shoulders felt weak and wobbly after yesterday. Need to push the bar away when I get to the top of my pull-ups, especially when tired. Too much eccentric movement going on.

Yin Yang yoga class (75mins)

overhead_squat
yinyang_yoga

Skills & Drills

Morning at CFSG

Good mornings 50# x 10
Ab wheel x 30

Ring handstand - practised jumping up, extending legs into handstand. Hips still a little behind, but happy I got into handstand!

Skin the Cat - from handstand knees and toes together, bring into chest, then extend and lower with control until toes together and pointing forward. Can't reverse out yet.

Jumping MU transition practice - right hand not always in false grip, elbows flare out then in.

Static dips - not going deep enough, once deep enough lats lose activation.

Ring dips with 10kg weighted vest and thinnest band
2-2-2-2-2
Between sets attempt 1 strict ring dip (no vest no band) - can only get to full depth of dip then bail.

skills_practice

Yin Yoga

75 minute Yin yoga class. Lots of hamstring stretches which I desperately needed.

Missed prowlers again. Need to push something heavy around the box tomorrow.

yin_yoga

Hatha 2, Back Squats & Met Con

Tried Hatha 2 (90mins) for the first time today. Challenging for all the right reasons. Managed a freestanding handstand with a partner spotting me and sprang into handstand against the wall without kicking-up. Twists and arm balance progressions.

Evening session at CFSG

*replacing box squats with back squats for 30 days under Dr Kramer's advice*

Back Squats
x 5 x 5

120# / 131# / 140# x 3 - butt wink pretty bad tonight, feeling really tight

WOD
OTM for 8 minutes
3 MUs
3 front squats @ BW

DNF - 7 missed reps
strict box MUs / 120# (BW 134#)

Happy with using 120#, considering I only PR'd my clean with that weight yesterday. Wasn't efficient though - power cleaned it, so lost time for the front squats in the later rounds.

Bench crunches with 2kg dumbbell
10 x 3

Handstand practice - spring up, no kick up.

hatha_yoga
back_squat
skills_practice

C&J & Partner WOD

Clean & Jerk
x 1 x 5 (heavy singles)

120#PR x 1 x 5

*Dip slower
**Stability during catch phase (jerk).

Partner WOD with KC
For time:
100 push ups
100 OHWL 45#
100 TTB
100 burpees

30:27

Demo for Dead Series at Fundamentals held at Enduro.

CnJ
team_wod
fundamentals

Front Squat, Met Con & Yin Yoga

Morning session at CFSG

Front Squat
1 - 1 - 1 - 1 - 1

171# / 190#PR / 201#F x 2 / 171#

Down phase for 201# was way too slow.

WOD
For time (12mins cutoff)
21 - 15  - 9
KBS 2/1.5 pood
wall balls 10/5kg
DUs

7:34 RX

Yin yoga class (75mins). Fell asleep doing a pose.

front_squat
1RM
yin_yoga

Hot Vinyasa

Hot Vinyasa yoga class (60mins).

hot_vinyasa

Hatha Yoga, Hang Cleans & Met Con

Hatha yoga class (60mins).

Coached RI with Coach, U-Jin and Juria.

KBS revision: history, set up, execution, bailing out, major/minor errors.
Back Squat x 3 x 3: 80%, revision of grip/racking the bar.
Push Press x 3 x 5 (uncompleted): 60-70%, lots of mobility/muscle memory issues.
Clean drills (U-Jin and Juria).

Evening session at CFSG

Hang Cleans
75% x 2 x 10

100# x 2 x 7
70# + chains x 2 x 1
81# + chains x 2 x 1
92# + chains x 2 x 1
103# + chains x 2 x 3

WOD

12 minute ladder
1 thruster 140/100#
1 pull-up
2 thrusters
2 pull-ups
[...]

Score: 7 rounds + 5 pull-ups 81#. Finished the 8th round after time was called.

GHD sit-ups

hatha_yoga
hang_clean
coaching
RI

Heavy Back Squats & Met Con

Back Squats

Working up to heavy singles:

50# x 5 x 1
120# x 3 x 1
140# x 3 x 1
190# x 1 x 1

210# x 1 x 5 (1RM from 10 days ago)
221#F
221# (1RM from 8 days ago)

WOD with Aole

5 rounds for time (G)
In 2 minutes complete
150m run
amrap DUs
Rest 1 minute between rounds

60/50/40/50/55 = 255

back_squat
gas_mask

CFSG

Jerk
1 - 1 - 1 - 1 - 1

100# / 120#F / 120# / 131#F x 2

WOD (12mins cutoff)

5 MU

5 rounds
7 hang power cleans 151/111#
5 front squats
3 STO (push jerk)

5 MU

DNF - 5 rounds + 4 HPC 100#, box MU x 2

First time doing 100# in a wod, lost count and started an extra round, head not in the game tonight, too tense...

push_jerk

Strength

Coached am session then trained with Mo.

Deadlift
70% x 2 x 10

190# x 2 x 10

Good Mornings
100# x 3 x 3

Barbell Rows
2 sets amrap @ 100#

Ab wheel - 50 reps (full ROM, finally!)

Then

5 sets
3 pull-ups
10 bench crunches with 2kg dumbbell

deadlift
good_morning
barbell_row

Trainers' WOD & Hot Vinyasa

Trainers workout at CFSG

Teamed with Aole, Yang, Justin and Agnes

1. In 8 minutes establish Front Squat 2RM

Rest 1 minute

2. 6 minutes
    amrap MUs

Rest 1 minute

3. 4 minutes
    150m run
    amrap
    KBS 2/1.5 pood
    Due
    Burpees

RX - no scaling

1. Yang 320 / Aole 291 / Mustang 190 / Me 171 / Agnes 111 = 1082#

[120/140/160/171]

2. 26 (Yang & Justin)

[swing to chest touching rings and feet forward but no transition]

3. KBS - 70 / DUs - 292 / B - 65 = 427 reps

TOTAL SCORE 1536

Don't think I maxed out for the front squats. My 3RM is 151#, 1RM is 180#, so 171# makes sense, but it wasn't a big fight. Perhaps my 1RM has gone up..I hope so.

Practised swinging high on rings and jumping through transition afterwards. Dips dips dips dips. More static dips first.

Aole and I have a deal. He wants 10 muscle ups by his birthday. I am going to get my first muscle up by his birthday.

March 30th 2013.

Coming to the end of my first week of full 16 hours fasted state, total five weeks of IF. Monday/Wednesday/Friday 16 hours, Tuesdays/Thursdays 12-16 hours (building up to 16), Saturdays and Sundays free (typically eating at 8am, 1pm and 8pm due to work).

Hot Vinyasa yoga class (60mins)

Lots of tailbone/fire poses. Argh. But good. Really good. Love Lina.

front_squat
skills_practice
trainer_WOD
hot_vinyasa

Vinyasa Yoga

Morning Vinyasa yoga class (60mins).

Couldn't get out of work on time for CFSG - will try to do today's WOD on Thursday, time permitting.

vinyasa_yoga

Back Squat

Evening session at CFSG

Back Squat
1 - 1 - 1

Green band good mornings
2 sets of 20 reps

Warm up
120# / 140# / 171#

190# / 221#PR / 230#F x 2

20# PR since the last official attempt. 11# PR since last Thursday. Made my goal of 100kg by the end of the year, yay.

Failed the 230# but I think I can get it. Head got all messed up after fixating on the 220# and nothing beyond that. Need to go down fast with control, hit correct depth without hesitation then get out.

Heavy singles need to be done more often.

GHD work - sit ups & glute-ham raises
3 sets 10 reps

Dumbbell / bench crunches (2 kg)
4 sets to F

Flutter kicks
300 - last of 1040 done.

back_Squat

Weighted Pull-Ups, Met Con & Yoga Workshop

Coached am session then trained at CFSG

Weighted Pull-Up
1-1-1-1-1

1kg PR / 2kg PR / 3.25kgPR / 4.5kgF / -

Hahaha - baby steps...

WOD

10mins amrap
2 MU
4 HSPU
8 KBS 2/1.5 pood

modified by Coach:

2 strict box MUs (20", no kipping)
4 HSPU 35# plate + ab mat (with Coach spotting)
8 KBS 1.5 pood

Total 5 rounds

GHD work - side crunches 2 sets 10 L/R
Abs - bench crunch with 2kg dumbbell between feet - 4 sets amrap (best - 23, worst - 16)

7 - 9.30pm
Yoga workshop at Pure - Connect to the Five Elements
Day 5 - Air

*inversions (handstand press up)
*ground down, expand up

weighted_pullup
pullups
skills_practice
yoga_workshop

Back Squat, Flutter Kick Debt & Yoga Workshop

Back Squats with Yang in the morning
1-1-1-1-1

50# x 5
120# x 5
160# x 3

190# / 210#PR / 221#F x 2 / -

Failed 221# purely on depth - rest of the lift felt good, I know I can do this weight!

5 rounds for time
100 flutter kicks
50 double unders

13:35 (G)

740 / 1040 completed. 300 left. Good to have the gas mask back on.

7 - 9:30pm
Yoga Workshop at Pure - Connect to the Five Elements

Day 4 - Fire

*tailbone
*arm balances - crow, side crow...

back_squat
gas_mask
yoga_workshop

RI & Yoga Workshop

Coached Raffles rugby boys in the afternoon.

Coached Burgener warm-up, followed by mobility work/stretches. Back squats with U-Jin then coached introduction to KBS. Met con led by Coach.

No time to work out.

7 - 9..30pm
Yoga Workshop at Pure - Connect to the Five Elements

Day 3 - Water - Inner Spiral

*backbends
*being fluid

RI
coaching
yoga_workshop

Front Squats,met con & Yoga Workshop

Morning session at CFSG

Front Squats (in place of box squats-left hip flexor issues)
60% x 2 x 10
140# x 2 x 10 - fast down fast up

WOD
OTM for 8 minutes
10 pull-ups
10 KBS 2/1.5 pood

DNF - 104 missed reps RX

Hahaha - a spectacular fail,didn't even touch the kettlebell. Still managed to PR though - at 56 it's the most pull-ups I've ever done to date!

Penalty - 10 flutter kicks per missed rep.
240/1040 done.

GHD work

Evening yoga workshop at Pure.

Day Two - Earth

*feeling grounded
*lots of standing poses

front_squat
pullups
yoga_workshop

Snatch Balance,met con & Yoga Workshop

Morning session a CFSG

Snatch Balance
1-1-1-1-1

70# x 3 x 8
70# - 81# - 90#PR

Worked on triples until each rep was smooth and drop under fast,then on the last set the boys added weight after each rep. First time snatch balance has felt "right" - could feel the bar unweighted naturally between shoulders and ears,rather than an artificial unweighting due to forcing the movement.

*keep elbows down,relax arms and chest up - allows for immediate drop under.

WOD

10mins amrap
7 thrusters 140/100#
7 burpees

Total 5 rounds + 4 thrusters 81#

Last time I did this workout I used 73# and scored 4 rounds + 4 thrusters. :)

Skills Practice
1 strict pull-up. Haha.
Handstand walk along wall - 5 "steps" right / left

GHD work - glute-ham raises with 10# plate,GHD sit-ups bottom/top/side range.

7 - 9.30pm
Yoga workshop at Pure - Connect to the Five Elements
Day 1 - Ether/Space

*alignment of hands and feet
*revision of basic asanas and correction - downward dog, warrior 1/2/3, L-stand, triangle, high lunge, twisted monkey...

7T7B
snatch_balance
yoga_workshop

Holiday WOD

Deadlift
1-1-1-1-1

20 stiff-legged deadlifts 50#
140# x 3 x 1
190# / 210# / 230#PR / 210# / 190#

Push Press
3-3-3-3-3

50# x 5
70# / 81# / 90#PR / 81# / 70#

WOD

5 rounds for time
12 unbroken wall balls 5kg
21 double unders

150m run

11:13

deadlift
push_press

Trainers' WOD & Hot Vinyasa

Trainers WOD at CFSG

Teamed with Aole, U-Jin and Coach.

In 10 minutes accumulate total for 1RM OHS.
81# / 90# / 100# / - / -

560# (610# - 50# penalty)

WOD
100 ring dips
100 TTB
100 KB squats (2 x 24kg)

13:39 (- 10 KB squat reps for dropping KBs)

Embarrassing, don't feel I contributed very much.

Practised KB squats with 2 x 16kg Kbs
5-5-5-5-5

Handstand Hold
5-10-15-20-15-10-5 seconds

Hot Vinyasa class (75mins)

trainer_WOD
OHS

Yin Yoga

No time to work out due to report writing. Squeezed in an evening Yin yoga class (75mins).

yin_yoga

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins).

Evening training at CFSG

Box Squats
55% x 2 x 12

100# x 2 x 3
120# x 2 x 9

WOD
OTM for 8mins
2 MUs
4 HSPU
6 hang power cleans 140/100#

DNF - 63 missed reps (low box MUs - 18", 45# plate + ab mat, 100# bar)

Penalty - 1 glute-ham raise per missed rep. Completed.

vinyasa_yoga
box_squat

Power Cleans & Met Con

Evening session at CFSG

Power Clean
1 x 5 (heavy singles)

(100#) / (115#) / 120# / 126# x 4 / (115# x 2)

WOD

10 minute ladder (G) (V)

1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees
3 KBS
3 burpees
...

Total: 10 rounds + 11 KBS + 1 burpee RX

GHD work
3 sets of
5 Glute ham raises - weighted with 35# plate
5 - 10 GHD sit ups - bottom to parallel range
5 - 10 GHD sit ups - touch med ball behind to top of range

Ab wheel
3 sets of 5-10 reps (full range now!)

power_clean

Yin Yoga & CFSG

Coached the am session.

Morning Yin yoga class (60mins). Infant Series.

Evening session at CFSG

Front Squat
1 - 1 - 1 - 1 - 1

151# / 171# / 180#PR / 190#F / 185#F

190# - elbows dropped too low and bar stuck against collarbone which was distracting.
185# - went down too slow, fried CNS before it had a chance to fire at the right time.

Glad to get out of the 170s at least.

WOD
For time (12mins cutoff time) (G)

5 HSPU
10 pull-ups
15 KBS 2/1.5 pood
20 squats

DNF - 14:14

(HSPU - 45# + ab mat / RX pull-ups / RX KBS)

First met con with all RX pull-ups! And they felt so much better than ever before. Still lots of room for improvement and obviously need to build up work capacity for them but very happy. Could feel the kip, the "weightless" moment before pushing into the bar...yes. Now sporting some rather deep rips and hoping they will heal quickly so I can get back to my skills practice which is obviously paying off.

HSPU practice - depth

yin_yoga
front_squat
1RM
skills_practice
pullups

Vinyasa Yoga & Wednesday WOD

Morning Vinyasa yoga class (60mins).

Caught up with Wednesday's WOD

Hang Clean
70% x 2 x 12

95# x 2 x 6
106# x 2 x 6

*Focused on dropping under fast and getting into the second rep quickly.

Clean Pulls
3 x 3

115# / 126# / 145 #

150m Sprints x 3

32 / 32 / 32 - ankle still feeling tender and slightly swollen from Monday's adjustment and Tuesday's double unders, so not an all out effort but at least some work was done. Went through some POSE drills beforehand, need to practice more regularly.

vinyasa_yoga
hang_clean
clean_pull
150m_sprint
running
POSE_method

Raffles & Supplementary Skills

Coached the Raffles rugby boys.

Gave "What is Fitness?" Lecture. Tried to keep it short and simple (and visual).

Fundamentals 3 - the Dead Series (I coached, U-Jin demo'd)

Conducted stretch down - next time fewer stretches: hip flexors, glute medius, hamstrings, shoulders.

Felt nauseous and like I was going to pass out (apparently pulse was really weak and Oly lifts not advisable nor anything else dynamic) so just did some supplementary work.

Static dips
5-5-5
Ring Rows
5-5-5
Alternate KB press from seated (8kg)
5-5-5

Glute ham raises with 25# plate
10-10-10
GHD sit ups (bottom range)
5-5-5
GHD sit ups (top range)
10-10-10

Ring pull ups
1 x 10 - need to get a bit higher to facilitate transition Lenny said, and also to practise the kip separately.

fundamentals
coaching
RI
skills_practice

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins). Lina said I can move up to the Hatha 2 class,as she's been wondering why I only attend the Level 1 classes. Yay!

Evening session at CFSG

Box Squats with Kelvin & Amos
50% x 2 x 12
Red bands + 100# x 2 x 12
Speed felt good,managed to settle into the box on most occasions.

WOD

4 rounds
In 90 seconds complete:
5 MU (10 SMU)
amrap DUs
60 seconds rest between sets

52/40/38/38 = 168 DUs

Practised box muscle ups afterwards with the low box.
1 x 10

hatha_yoga
box_squat
skills_practice

Trainers' Workout & Fundamentals

At Reebok CrossFit Enduro

Teamed with Coach,Justin,Moses & Agnes

In 15 minutes find your 1RM thruster.
Buy in: 2 MU (4 SMU) + 21 DUs

Total score = total weight of each athlete's heaviest lift.
95#F (stepped back to dump bar but achieved lift) / 105#PR / - (time)
Team score = 520#

Penalty = 10 burpees for every 1lb deficit between 2 teams, then split between athletes.
40 burpees each. Completed immediately afterwards.

Fundamentals 3

Demo'd Dead series (Juria coached)
WOD brief

coaching
fundamentals
team_WOD
thruster
1RM

CFSG

Coached am session then trained.

Deadlift
80% x 1 x 10

Warmed up with:
Stiff-legged deadlifts 50# x 20
Deadlift 100# x 2,140# x 2

190# x 1 x 8
201# x 1 x 2
(10-20 seconds between reps)

WOD

OTM for 8 minutes
3 MU
1 thruster 190/130#

DNF - 4 missed reps
(6 SMU rings above head,100#)

Completed penalty rounds:
20 alternate dumbbell presses 10kg (5 per failed rep)

deadlift

Vinyasa Yoga

Morning Vinyasa yoga class (60mins). My teacher said my practice is really developing,yay :)

vinyasa_yoga

Yin Yoga, Prowlers & Row-Double Unders-Row

Afternoon Yin yoga class (75mins) - toe/front ankle stretches, forward fold against the wall, cat catching its tail spinal twist and chin to floor shoulder stretch. Must remember for RI training next week,will be good for the boys.

Prowlers @ Reebok CrossFit Enduro

3 x 50m prowler + 200m run

270#

1:33 / 2:08 / 1:44

I'd be lying if I said I wasn't frustrated by the stone that jammed my prowler on the second round.

Back at Enduro:

For time:

Row 50 calories

150 double unders

Row 50 calories

13:12

Legs shot from this week. Rowing for calories is so much worse than rowing for metres haha.

yin_yoga

prowlers

50P_+_200m

rowing

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins).

Evening at CFSG

Back Squats
x 5 x 5

140# / 160#PR / 180#PR / 180#F (4 reps) / 160#

WOD

Alternate Tabata (G) (V)
DUs
Burpees

156 DUs + 50 burpees = 206

Time to get the gas mask back on...

vinyasa_yoga
back_squat
tabata

Project Pull-Ups & CFSG

So Friday was an embarrassing reminder of how I need to focus on one goal at a time instead of trying to accomplish several all at once. Am going to experiment with skills-focused training. It will probably differ from week to week until I find a good combination of effective exercises/discover interesting ways of developing said skills as I read more.

Morning at CFSG

Skills focus: pull-ups

SMFR, mobility & warm up.

Strict pull-ups (thinnest red band)
1 - 1 - 1 - 1 - 1
Dead hang position hold (hollow gymnastics hold)
5 x 5-10 seconds
Swing practice
5 sets 5-10 swings

Ring pushups
3 x 3 - these were difficult and I sucked at them
Ring dips (red band)
5 x 5
Ring holds
3 sets with toes down

Bench Press
50# x 3 x 12 every 30 seconds
(4 x wide, 4 x mid & 4 x narrow grip)

Evening session at CFSG

Power Snatch
x 1 x 5 (heavy singles)

76# / 76# / 87#PR / 89#F / 87#

The failed rep had nothing to do with the extra two pounds and everything to do with me staring at and thinking about the 10kg plates as opposed to the 10# and 2.5kg plates I had used previously. Stupid head.

WOD
10 minute ascending ladder

1 HSPU
1 front squat 140/100#
2 HSPU
2 front squats
3 HSPU
3 front squats
[...]

9 rounds + 5 HSPU (100#, 45# + 10# + ab mat)

Need to work on HSPU depth - another fear...

pullups
bench_press
skills_practice
power_snatch
RX_bar

CFSG

Coached am session then trained alone, knowing work would prevent me from attending the evening session. Also realised it's been a long long time since I did any pull-ups. Back to the drawing board..

Strict banded pull-ups (red band, after a couple of strict)
3-3-3-3-3-3-3-3

WOD
For time (12mins cutoff)
21 pull-ups
5 rounds
5 HSPU
5 front squats 170/120#
21 pull-ups

11:40 (green band, 100#)

Would have been sub-10 except I had an equipment malfunction. After ensuring the athletes moved their bands aside I forgot to do it myself and twisted my ankle while kicking up into the handstand. Some swelling and discomfort, will monitor and pray. 120# felt damn heavy,perhaps I was overestimating myself. Used the green bands to make sure I got work done instead of looking at the bar for five minutes or longer.

Skills work from next week. One focus at a time. First up, pull-ups. They need serious attention.

pullups

Vinyasa Yoga & POSE Method Running Clinic Day 2

Morning Vinyasa yoga class (60mins).

Day 2 of the POSE Method Running Clinic with Dr Romanov.

vinyasa_yoga
POSE_method

POSE Method Running Clinic

Day One with Dr Romanov.

PERCEPTION.
Pose. Fall. Pull.
Drills,practice,analysis.

POSE_method

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins).

Evening session at CFSG

Box Squats with Jeff, Eileen and Esther
60% x 2 x 10

120# x 2 x 10

Wanted to add a little more but would have lost the speed. Need to sit faster.

WOD
4 rounds (G)
In 2 minutes complete:
5 MU (10 SMU)
amrap double unders
Rest 1 min between rounds

50/52/60/52 = 214 (SMU x 2)

hatha_yoga
box_squat

CFSG

Evening session at CFSG

Snatch Balance
1-1-1-1-1

70# / 90#F x3 (jerk & OHS) / 90#

WOD
10mins amrap
7 OHS 140/100#
7 TTB

2 rounds + 3 OHS 76#

Nothing went right today. Upset and frustrated.

snatch_balance

Yin Yoga

Morning Yin yoga class (75mins). Spine series.

yin_yoga

Vinyasa Yoga

Morning Vinyasa yoga class (60mins). Good balancing poses and variations of Arda Chandra Chapasana.

Still no time for the box. Work, meetings and writing up the Barbells for Boobs article. You'd think I'd have more energy from not having done CF for the past few days but I actually feel more drained.

vinyasa_yoga

Yoga Therapy

Afternoon Yoga Therapy class (75mins). Great breath work from Punam as always.

Work this week is keeping me from the Box (both am and pm sessions). I feel blue.

yoga_therapy

Hatha Yoga & SMFR

Morning Hatha yoga class (60 mins).

Finished work late and couldn't get to the box. Will try to do today's workout on Thursday.

SMFR at home. 

hatha_yoga
SMFR

CFSG

Coached am session. People feeling achy after Saturday, but a good session nonetheless.

Attended evening session at CFSG.

Clean & Jerk
x 1 x 5 (heavy singles)

106# / 115#PR / 126#F / 120#F x 2

Frustrated. Had my eyes on 120#, even though it was a heavy singles and not 1RM day. Would normally follow heavy singles but felt like I should try today. I was wrong.

WOD
Alternating Tabata (V) (G)
Double unders
KBS 2/1.5 pood

165 + 59 = 224 total reps
No vest or gas mask today - felt sick before session started and didn't want to vomit into my mask, eugh.

CnJ
tabata

Barbells for Boobs

La familia.

Raising money for the Breast Cancer Foundation in Singapore.

Amazing Grace

30 Clean & Jerks for time
135/95#

11:50 RX - full squat clean and jerk

Technically a DNF due to a 10 minute cut off time, but Coach and Juria let me finish, which I needed. Probably rested too much between reps, but wanted to get the jerk each time without failing. One no rep for not standing fully with the bar. Cleans felt ok, just not enough confidence getting the 95# overhead for so many reps. Curious to know how much time difference there is when using power cleans.

CnJ
Grace
RX_bar
nasty_girl

CFSG

Evening session at CFSG

Power Cleans
80% x 2 x 10

65# + red bands x 2 x 5
76# + red bands x 2 x 5

WOD
3 rounds of the following,with 1 minute's rest between each round:
In 3 minutes complete -
300m
AMRAP burpees

20 + 18 + 16 = 54 burpees

power_clean

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins). Many a Chaturanga...

Evening session at CFSG

Box Squats with Pauline and Jeff
50% x 2 x 12

100# x 2 x 12
*worked on speed, getting to the box faster and settling properly every time.

WOD
OTM for 8 minutes
3 STO 170/120# (95#)
3 MU (6 SMU)

A spectacular DNF of 22 missed reps using 95-105#,depending on whether Mo was shoving extra plates on or not. Probably could have got more reps in via the SMUs, but needed to get as many as STO as possible as that's where I need the most help/confidence.

Penalty per missed rep:
4 flag push-ups
15 double unders

Completed after WOD: 88 flag pushups (5kg dumbbells) + 330 double unders

No gas for supplementary work.

vinyasa_yoga
box_squats
penalty_wod

CFSG & Yin Yoga

Morning session at CFSG

Shoulder Press
1 - 1 - 1 - 1 - 1

61# / 70#PR / 75#PR / 81#PR / 90#F

Should have skipped the 75# and gone for 85/90#. Next time.

WOD

1 minute on
1 minute off
12 thrusters 100/70#

RX - no missed reps

Then Friday's strength:

Deadlift
80% x 1 x 10

160# x 1 x 10 every 30 seconds

Supplementary work

GHD work
Ab wheel

Yin yoga class (75mins). Needed it.

yin_yoga
shoulder_press
deadlift
RX_bar

Prowlers

Evening session at Reebok CrossFit Enduro

Prowlers  - 270#
50m x 7

31 / 25 / 53 / 25 / 42 / 32 / 46 seconds

*Last time I did this was in January with about a third of the weight.

Supplementary work
- ring dips
- GHD work

50m_prowler

Vinyasa Yoga & CFSG

Morning Vinyasa Yoga class (60mins). Good to be back in Gadi's class. :)

Evening CFSG session.

Snatch (heavy singles)
x 1 x 5

Did 45# drills and worked on dropping under. Disappointed I couldn't add any weight but the drills were good. U-Jin interrupted my thoughts at one point which resulted in my best movement. Need to figure out how to switch the monkey mind off.

WOD
For time (12mins cutoff)

>5 MU (10 SMU)
>5 rounds
  7 hang power cleans 160/110#
  5 front squats
  3 STO
>5 MU (10 SMU)

DNF - 4 rds + 3 front squats @ 95#
Finished in 14:49.

Happy with sub-15 for this. First time using 95#...Grace RX weight(!)

vinyasa_yoga
snatch

Hatha Yoga & Back Squats

Morning Hatha yoga class (60mins). Felt good to attend Lina's class again. Practice with passion. :)

Evening session at CFSG.

Back Squat
3 - 3 - 3 - 3 - 3

Shared the rack with Mo,Pauline,Dane & Eileen. PRs all round. :)

Warm up - 50# x 8 / 140# x 3

160# / 180#PR / 190#PR / 170# / -

Total weight lifted: 2920#

Loved seeing everyone getting some serious weight on the bars. Awesome. :D

Supplementary work
- GHD work

hatha_yoga
back_squat
3RM

Karen on Crack

First WOD back at CFSG. And what a WOD to come back to.

10 sets

15 unbroken wall balls 10/5kg
AMRAP
KBS 2/1.5 pood
Double unders

In teams of 3 each athlete must complete 10 sets of 15 unbroken wall balls. Between sets athletes accumulate amrap KBS and double unders.

Teamed with Al(!) and Aole
(450 wall balls completed,no broken sets)
305 KBS + 727 DUs = 1027 reps RX / 34:59

team_WOD

CrossFit Chiang Mai

Visited CF CNX in the evening. Open air box,really nice space. Coach Matt put me through a great workout.

Back Squats
3 sets 5 reps

119# / 134# / 144# - difficult to gauge a good weight as not used to dong five reps but the last set felt challenging.

(*try elbows down,chest higher)

Then

Death by (alternating) KBS / burpees
24/16kg

21 rounds RX - it was nasty.

Guesthouse WOD & Yoga

Workout and yoga in Chiang Mai

For time
50 air squats
40 sit ups
30 double unders
20 walking lunges
10 burpees

4:31

Then Hatha Vinyasa yoga class at Namo Chiang Mai (90 mins)

hathavinyasa_yoga

Water Bottle Burpees

No time to get to Fitness First before my flight so worked out at Charles ' pad instead.

Handstand Hold
30-30-30-30-30 seconds (total time taken 5:56)

WOD
10,9,8...3,2,1 burpees over waters bottles*
1,2,3...8,9,10 air squats
6:03

handstand

*2 x 5L water bottles placed next to one another in place of a barbell

Fitness First Bangkok

Worked out at the Pra Ram 9 branch.

Back Squat
60kg x 3 x 5 (one set every minute)

Deadlift
70kg x 1 x 10 (one rep every 30 seconds)

WOD
21-15-9
KBS (20kg - heaviest available)
Air squats
3:15

back_squat
deadlift

Vinyasa & Hatha Yoga

Morning Vinyasa yoga class (60mins) followed immediately by Hatha (60mins). I will miss these classes while I'm away next week!

Work finished really late,no time for CFSG. :(

vinyasa_yoga
hatha_yoga

Power Clean & Tabata

Coached am session.,then worked out due to work commitments - no time to train or assist with Fundamentals this evening.

Power Clean (heavy singles)
x 1 x 5

100# / 120#PR / 131#F / 125#PR / 131#PR / 120# x 1 x 3 (technique)

Blacked out on the first 120# of the final set,quite a nice feeling once you know you're ok haha.

WOD (G) (V)
Alternating Tabata
KBS 2/1.5 pood
Burpees

64 KBS + 47 burpees = 111 RX

power_clean
tabata

Asana / Prana / Med

Asana / Prana / Med yoga class (90mins). Left hip flexor feels inflamed again...hope it's not going to be like the other month.

asana_prana_med_yoga

Vinyasa & Hatha Yoga

Vinyasa yoga class (60mins) immediately followed with Hatha yoga (60mins).

vinyasa_yoga
hatha_yoga

Hang Snatch & Met Con

Rough day,bar felt heavy and movement messy from the start.

Hang Snatch
75% x 2 x 10
65# x 2 x 10

Can't bring myself to drop under 85#.

WOD
3 rounds for time (12mins cutoff)
25 wall ball 10/5kg
25 DUs
300m run

DNF 12:50rx

Didn't DNF as badly as I thought I would considering I suck at all these movements.

hang_snatch

Yoga & CFSG

Morning Vinyasa yoga class (60mins) immediately followed by Hatha yoga class (60mins). Tried the single arm balance pose again and managed it with a little more control this time round. Did it again at the box....practice practice practice.

Evening session at CFSG

Box Squats with Akshay
50% x 2 x 12 (supposedly based on last week's 1RM)
120# x 2 x 12

WOD
On the minute for 8 minutes
3 MU
3 STO 170/120#

DNF - 7 missed reps (SMU x 2,89#)

Penalty: for every missed rep,complete 1 round Of 5 KBS 2/1.5 pood and 5 burpees.
Completed 7 rounds with 1.5 pood. Did 10 burpees by accident for the first 4 rounds, idiot that I am.

Tried jumping muscle ups for the first time. Transition is fine, but I can't press myself up,especially after using so much energy to stabilise at the bottom of the transition. Thought it would be a technique problem but it turns out its a strength issue. Will work on transitions and ring dips-hopefully the two will meet in the middle sooner rather than later.

vinyasa_yoga
hatha_yoga
box_squat
MU_progressions

Eid Yoga

No school due to public holiday.

Hatha yoga class (60mins) followed by Yin yoga class (75mins). Managed to do Eka Hasta Bhujasana (Elephant's Trunk Pose) albeit rather untidily. Will get to try it again this week with Lina,yay!

hatha_yoga
yin_yoga

Strength, met con & Yoga

Coached am session. Head wasn't fully in the game,felt messy.

Tried to ease back it's some strength then Coach suggested the met con to help clear up my sinuses.

Back Squat
x 3 x 3
140# x 3 x 3

5 rounds
1 min on 1 min off
3 back squats 140#
amrap DUs

36/34/26/32/38

Total 15 back squats 166 DUs
Total weight lifted 3360#

Then Asana/Pranayama/Meditation yoga class (90mins). Nice binds today.

back_squat
asana_prana_med_yoga

Vinyasa Yoga

Morning Vinyasa yoga class (60mins). Very little sleep again last night.

vinyasa_yoga

Yoga Therapy & Hatha

Attended Yoga Therapy (75mins) followed by Hatha Yoga (60mins). First class helped release my back which has felt tight after the last few days of not much activity. Second class gave my hamstrings a good working. Prasarita Padottanasana - wide-legged forward bend: head on the mat with ease!

yoga_therapy
hatha_yoga

Vinyasa & Hatha Yoga

Sick. Down with flu and chest infection. Antibiotics for a week. Sulked at home in bed yesterday because I couldn't do my 1RM back squat. Boo.

Vinyasa yoga class (60mins) followed by Hatha (60mins). First class helped break the fever and second helped clear my sinuses. Did Arhda Chandra Chapasana-Sugarcane pose!

vinyasa_yoga
hatha_yoga

Asana,Pranayama & Meditation

Coached am session. Painful to watch.

Asana / Prana / Meditation yoga class (90mins).

Very little sleep last night. Worst in two weeks of poor quality sleep.

asana_prana_med_yoga

Dharma & Yin Yoga

First Dharma yoga class (90mins) followed by Yin yoga class (75mins).

Really enjoyed Dharma - pranayama exercises,followed by vinyasas/sun salutations,then poses of varying challenge levels then long meditation. Assisted head stand! Not sure to what extent my teacher was helping with the hold,will practise against a wall and see whether I can at least work on progressions. Great Yin class too,just what the hips ordered.

dharma_yoga
yin_yoga

Hatha Yoga,RI & CFSG

Lunchtime Hatha yoga class with Lina. Wheel pose feels so much more solid now. :)

_________________________________________________________________________________

Coached RI with Coach, U-Jin and Moses.

Hang Clean
x 2 x 10

Push Press
x 2 x 6

WOD
Alternating tabata
KBS
Tuck jumps (DU)

Names - Dom,Zhan,Steven,Sean
These boys are tiiiiight.
_________________________________________________________________________________


Evening session at CFSG

Hang Cleans with Justin
70% x 2 x 10

100# x 2 x 5
111# x 2 x 5

WOD
For time (12mins cutoff)

30,25,20,15 wall ball 5/10kg
AES
30 DUs
150m run

DNF - 4 rounds + 13 DUs (13:29)

hatha_yoga
hang_clean
RI

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins). Theme: being pain free. Lots of shoulder work.

Evening at CFSG

Box Squats
60% x 2 x 10

100# x 2 x 5
120# x 2 x 5

WOD
On the minute for 10 minutes
1 thruster 190/130#
2 MU

100#, SMU - no missed reps

First time doing 100# thrusters...can't imagine stringing them together. Gotta get onto jumping MUs...

vinyasa_yoga
box_squat

Anusara Yoga

Still not feeling well since last Friday.

Coached am session.

Anusara yoga class (60mins). Lina's focus on alignment and her cues really help get into the asanas with greater ease and more confidence. Though I've done wheel many times before,this is the first time I felt truly solid and "open",and was able to stay there comfortably.

anusara_yoga

Asana / Pranayama / Meditation

Coached am session,PRs all round!

Got athletes to test their T spine flexibility,followed by a stretch on the foam roller in preparation for the 1 RM front squat. Added ankle mobility exercise after the stiff-legged deadlifts and shoulder W band drills after the lat stretch.

Asana / Prana / Med yoga class (90mins). Even more challenging than last week but felt good to get into some of the poses meditation was...interesting.

asana_prana_med_yoga

Vinyasa Yoga

Morning Vinyasa yoga class (60mins).

Morning yoga really sets me up for the rest of the day. :)

vinyasa_yoga

Hatha Yoga, Raffles & Meditation Workshop

Hatha 1 yoga class (60mins). Finally got to attend Lina's class bow she is back at Pure-amazing! Her cues and way of explaining the asanas is spot on, managed to do full pigeon pose and full wide forward bend with head on the mat for the first time,yay! Left hand/foot keeps twitching involuntarily during meditation...
_________________________________________________________________________________

Coached Raffles boys with Coach, Yang and U-Jin

Power clean
70% x 2 x 10

Front Squat
x 3 x 3

3 rounds of 3 mins on 1 min off
15 wall ball 10kg
15 burpees

*Sub - back strain injury
*Nick - tight wrists
*Yash - tight shoulder/last

**NAMES - Matthew,Nick,Yash,Nick (hair),T Ray,Jeremiah. I'll have learnt them all by the time we've finished the sessions(!)
_________________________________________________________________________________

Attended evening workshop with Yvonne - Full Moon Gong Meditation at Verita Advanced Wellness. Was a great experience - body felt numb with tingly extremities during the meditation and I could hear something hopping near my head...very intense.

Have heard that the prowlers were twice as painful and long to complete...it will only be worse for me when my time comes next month...

hatha_yoga
meditation
RI

Vinyasa & CFSG

Morning Vinyasa 1 yoga class (60mins). Lots of balance poses and leg work. Just what I needed prior to CFSG.

Evening session at CFSG

Box Squats with Pauline
55% x 2 x 12

12kg KBs + red bands x 2 x 12

Worked on technique, speed and rotating through sets quickly. Felt good to maintain speed throughout and feel the difference between good and bad reps more clearly. The bands and thus need for balance are a really interesting way of doing the movement.

WOD

3 rounds
3 mins on 1 min off
AMRAP
5 thrusters 140/100#
25 double unders

2 rounds + 1 thruster / 2 rounds / 1 round + 11 double unders - 83#

Ouch.

vinyasa_yoga
box_squat

Coaching - Training - Fundamentals

Coached am session.

*Happy with spotting and correcting some athletes with the C&J. Hang clean drills for missing pocket,noticed by 4/5th set old habits started showing once seasoned athletes were tired. Need for different cueing becoming more and more evident,especially on max effort lifts.

Trained at CFSG

Clean & Jerk
x 1 x 5 (heavy singles)

90# / 111#PR / 120#F (failed jerk) / 116#F (failed jerk)

Wouldn't have gone for a 1RM today with left trap/elbow feeling the way they are, but happy I've crossed the 100# mark. New PR for clean & jerk and for clean. Still not fully dropping under so might have more in me for full clean. Started missing pocket once it got heavier-rushing to get through first pull,bad habit came back to haunt me.

WOD (G) (V)
Alt tabata
KBS 2/1.5 pood
DUs

Total reps 140 RX
61 KBS + 79 DUs

Hit 8 KBS per set bar two (6/7) which I'm happy about, but essentially that's not what this workout is about. Vest + gas mask + double unders - it's been a while... Forgot to try the not breathing/squeezing core thing,that mask throws any game plan out of the window for me...

Coached the Deadlift series at Fundamentals

*Intro series (relate to everyday life,more advanced athletic movements).
*Demo movement - show front & profile views of set-up,reminding athletes of applying all rules learnt from Saturday (weight in heels, lumbar, shoulders, core etc.).
*Athletes practise movement/progression. Roughly one trainer to two athletes. Check set up,cue movement,focus on 2-3 athletes and correct any major flaws before next rep. 3-10 reps depending on movement,ensure no athlete is endangering themselves before moving on (even if not perfect).

**TIME! Objective was spend more time on deadlift to make SDHP and MBC smoother.  Worked well until last 2 progressions of MBC.
**Balance between trainers correcting athletes and having group move as one.

CnJ
tabata
clean

Yoga & CFSG

Coached am session.

Asana, Pranayama & Meditation yoga class (90mins)

Attended evening session at CFSG

Overhead Squat
1 - 1 - 1 - 1 - 1

83# / 94# / 105#PR / 120#PR / 100# x 2

WOD
For time (10mins cutoff)

5 rounds
2 thrusters 170/110#
4 MU (8 SMU)
150m

DNF 4 rounds (89#)
Finished in 12:35

asana_prana_med_yoga
overheaed_squat

Vinyasa Yoga

Finally got to a Vinyasa class!

Morning Vinyasa yoga class (60mins).

vinyasa_yoga

CFSG Strength & Met Con

No Anusara due to work... :(

__________________________________________

Coached 1st RI session - 11 athletes.
Back Squat
x 3 x 5
WOD
Alt tabata
KBS
pushups
*Matthew (captain)
*Yash(sp?) & Nicholas(?) (vice captains)
*Nick
*T Ray (flat footed)
Need to remember a lot of new names!
__________________________________________

Evening session at CFSG

Romanian Deadlift
Heavy triples (x 3 x 3)

185# x 3 x 3

1 power snatch + 1 hang power snatch
6 sets @ 67#

WOD
One minute on one minute off for 10 minutes (5 minutes' work)
21 KBS 2/1.5pood

*for every missed rep - 10 burpees

RX - no burpees

Completed 25 burpees with U-Jin - I should do more of these...

deadlift
romanian_deadlift
power_snatch
hang_power_snatch
RI

Box Squats & Met Con

No Vinyasa today. :(

Evening session at CFSG

Box Squats with Akshay
50# x 2 x 12

100# x 2 x 6
122# x 2 x 6

Hip feels so much better than a few months back-easing the weight back on for box squats...

WOD
OTM for 12mins
2 front squats 160/120#
3 HSPU

*penalty of 10 burpees for every incomplete round

12 rounds completed (111#,45# + 2.5kg + abmat)

Sould have gone RX but have never cleaned that weight before. Need to work on HSPU. A lot.

box_squat

Yin Yang Yoga & CFSG

Coached am session.

Afternoon Yin Yang yoga class (60mins)

Evening session at CFSG

Push Press
1-1-1-1-1

100# / 111# / 120#F / 116#F / 116#PR

Small PR but better than nothing. Previous PR weight (111#) felt much smoother and faster than last time round.

WOD
For time (10mins cutoff)
5,10,15,20,25 wall ball 10/5kg at 10'
50,40,30,20,10 double unders

9:32 RX

yinyang_yoga
push_press

Double Strength & Met Con

Coached am session.

Back Squats
x 1 x 10 on the minute

170# x 1 x 10

Abs

Crisscross flutter kicks
20-20-20

Boat pose crunches
10-10-10

Attended evening session

Deadlift with Pauline (deadlift queen)
75% x 2 x 10 every 30secs

190# x 2 x 10 - previous weight used for x 1 x 10,yay!

WOD (12mins cutoff)
15 ring dips
5 rounds
7 hang power cleans 160/110#
5 front squats
3 STO
15 ring dips

DNF - completed 5 rounds,15 ring do left
89#,purple band

Fought so hard for the last rep of the fifth round,didn't think I'd make it past three. Heaviest STO to date too. :)

back_squat
deadlift

Vinyasa Yoga

Morning Vinyasa yoga class (60mins).

Balance poses felt good today.

vinyasa_yoga

Anusara & CFSG

Anusara yoga class (60mins).

Evening session at CFSG.

Hang Cleans
70% x 2 x 10

100# x 2 x 4
111# x 2 x 6

Last time I did hang cleans at 100# I couldn't string them together,but today felt much better.

Front Squats
x 3 x 3

120# / 131# / 142#

Think I went too light... :|

100 flutter kicks x 2

anusara_yoga
hang_clean
front_squat

Vinyasa Yoga

Haven't felt well the past few days. Went for morning Vinyasa and it felt even more challenging than usual. However my teacher said I did really well (today's focus: "dynamic stillness", i.e. asanas with closed eyes) - perhaps there's something to be said for being under the weather.

Morning Vinyasa yoga class (60mins).

vinyasa_yoga

Karen

Coached am session.

No gas in the tank after last night for push press. Was testing out the new 10' marker when Mo suggested I do Karen instead of strength. I foolishly agreed.

Karen

150 wall balls for time (5kg)

10:40 RX

I thought it would take me 15-20 minutes so am happy with this time. First experience of Karen. Unfortunately probably not the last. Walking down the stairs is going to be interesting for the next few days.

Karen
benchmark_WOD
nasty_girl

Vinyasa Yoga,Box Squats & Met Con

Morning Vinyasa yoga class (60mins)

Tuesday's workout in the evening

Box Squats
60% x 2 x 10
100# x 2 x 5
122# x 2 x 5

WOD
3 rounds for time
25 squats
10 hang power cleans 160/110#
10 STO 160/110#

9:36 (80#)

vinyasa_yoga
box_squats

Snatch practice & Met Con

Current warm up + Burgener warm up and shoulder mobility work

Snatch practice 45#

Happy with first and second pull tonight,as well as flicking wrists open at the top with more confidence. Still power snatching and riding the bar down which is annoying,but each rep got lower and lower.

WOD
12mins amrap
5 HSPU (stack of plates,have fallen behind here)
10 KBS 2/1.5 pood (1.5 pood)
25 double unders

4 rounds + 12 double unders

Just shy of 5 rounds - happy seeing as I was aiming for 4 - all thanks to Mo getting in our heads just before it started.

snatch

Vinyasa Yoga

Love,love,love this morning Vinyasa yoga class (60mins). Challenging, fun and I feel energised. :)

Original plan was to WOD in the evening but work got in the way. Will try next week.

vinyasa_yoga

First WOD at new box & Anusara

Coached first session at the new box. No casualties,several PRs and good scores on the board. Phew.

Snatch Balance

Supposedly a 1RM attempt for today but I stuck with drills using 67#. Can't do it without Coach...

WOD

10mins amrap
7 thrusters 140/100# (73#)
7 burpees

4 rounds + 4 thrusters

Then afternoon Anusara yoga class (60mins).

snatch_balance
anusara_yoga

Vinyasa Yoga

Another challenging Vinyasa yoga class (60mins). Today lots of one legged assnas so balance out to the test. Twists felt easier too.

vinyasa_yoga

Vinyasa Yoga

Vinyasa yoga class (60mins).

First time I've attempted a more challenging vinyasa - plank-chaturanga-cobra-chaturanga-down dog,and succeeded!

vinyasa_yoga

Anusara Yoga

Anusara Yoga class (60mins)

anusara_yoga

Morning Vinyasa & Evening Hatha

AM Vinyasa yoga class (60mins)

PM Hatha yoga class (60mins)

vinyasa_yoga
hatha_yoga

Final WOD at CFSG Kallang

Working tomorrow,which makes today my last workout at the current box.

Coached am session then trained afterward.

Front Squat
3-3-3-3-3

120# / 140# / 151#PR / 162#F /155#F

*left hip flexor hurt after third set and continued throughout met con.

WOD (12mins cutoff)
20,15,10 pull-ups
AES
20 wall ball 10/5kg
400m

DNF - 1 round left
3 RX pull-ups/remaining on red band per round

front_squat

Box - Chiro - Yoga

Westside warm up exercises (Band crunches? Whatever they were they warmed me up for sure.)

Hang Clean drills
100# + chains (15 links)
*push hip against bar at top of first pull
*drop under in a straight line
*no jumping backwards

Hang Clean
100# x 2 x 6

100m prowlers x 3 (4 plates)

1:08 / 1:50 / 1:47

Last time I did this was last September - today with an extra plate and I'm still alive,grateful for small mercies.

Reset WOD

3 rounds for time (10kg vest)
5 burpees
10 squats
15 double unders

4:55

Then Vinyasa yoga class (60mins)

hang_clean
100m_prowler
reset_WOD
vinyasa_yoga

Yoga Therapy

Yoga Therapy class (75mins) - worked on my back.

yoga_therapy

Box Squats, Met Con & Hatha Yoga

Been a while since I last did box squats...

Box Squats
50% x 2 x 12
120# + red bands x 2 for all sets
With Anais,Justin & Matt - 20mins

*set up faster
*rotate faster
*second rep always a struggle-drop weight?

WOD (12mins cutoff)
1,2,3,4,5,4,3,2,1 muscle ups (2,4...10,8...2 SMU)
AES
10 air squats
20 double unders

DNF 2 rounds left (finished WOD)

*really worked on consistency with my seated muscle ups today. Elbows only flared a couple of times due to tiredness. Tried to keep it as tight as possible throughout-want to progress to jumping soon!

Then evening Hatha 1 yoga class (60mins)

box_squat
hatha_yoga

Push Jerk & Met Con

Push Jerk
1 - 1 - 1 - 1 - 1

100# / 120#PR / 131#F x 3

WOD
For time (10mins cutoff)

21-15-9
Thrusters 120/80#
TTB

DNF - 2 rounds 78#
1:3 TTB:KTE

push_jerk

Yin Yoga

Was looking forward to trying a 1RM sumo deadlift today but couldn't sleep all night - fever and bad stomach, so upset..

Yin yoga class (75mins).

No matter which Yin class I go to,no matter which teacher I choose, the class focus will always be,without a shadow of a doubt, hips. Goddamit.

yin_yoga

Bench Press & Yin Yoga

Bench Press

Started on 9 sets of 3 but was advised to try a ME.

83# / 94#PR / 100#F x 2

Disappointed I couldn't get the 100# up,but didn't really have my head in the game.

Yin yoga class (75mins).

bench_press
yin_yoga

Heavy Hang Power Cleans

Tuesday's met con (replaced 30 hollow rocks with 20-20-20secs of hollow position hold in warm up.)

15mins amrap
9 hang power cleans 160/110# (110#)
6 front squats
3 HSPU (45# + ab mat)

2 rounds + 1 HPC

Had to do the HPCs one by one,deadlift-hang position-HPC-repeat x 9,hahaha. But good to feel the weight and know I can get the weight up. Means a new PR too. :)

hang_power_clean

Back Squat / Hatha Yoga / Vinyasa Yoga

Back Squat
3 - 3 - 3 - 3 - 3

140# / 162# / 173# / 184#F (1) / 178#F (2)

*next time 140/162/178 then if 178 is good attempt 184?

Hatha 1 yoga class (60mins) followed by Vinyasa 1 class (60mins).

back_squat
hatha_yoga
vinyasa_yoga

Power Snatch & Met Con

Power Snatch x 1 x 5 (heavy singles)

72# / 72#/ 83#F / 83#PR x 2

WOD For time (10mins cutoff)
10,8,6,4,2 OHS 140/100# (67#)
50,40,30,20,10 double unders

DNF 1 round left

power_snatch

Vinyasa Yoga

Afternoon Vinyasa yoga class (60mins). vinyasa_yoga

CFSG Fundamentals 1 & 2 and Team WOD

Fundamentals 1 & 2 at CFSG.
Demo for Squat and Press series. (Was not expecting this on my first day back!)

Team WOD - my last one at the current box :(

With Tom and Matt
30mins amrap
400m
Wall ball 5/10kg
Burpees (onto 2 45# plates)

331 WB + 303 B = 634

What a way to come back.

team_WOD

Yin Yoga

Afternoon Yin yoga class (75mins). yin_yoga

Hatha Yoga

Afternoon Hatha 1 yoga class (60mins).

CrossFit Sevilla! :D

Calentamiento Push-ups,back extensions,air squats,mobility work & stretches. Clean progressions (empty bar): -deadlift -deadlift shrug -deadlift jump & shrug -power clean -full clean Clean x 5 x 5 40kg x 5 x 5 WOD For time 100 air squats 100 push-ups 100 ring rows 13:11 clean

Bench Press

Bench Press 72# x 3 x 9 Push Jerk 72# x 5 83# x 1 94# x 1 100# x 1 Birthday present from Coach - goals for the end of the year: Front squat 200# Clean 120-130# Jerk 135# Snatch 95# Overhead squat 120# Snatch balance 110# Shoulder press 90# [Push press 110#~] Weighted pull-up 12-16kg Work on ring and regular dips and pull-ups. bench_press push_jerk EOY_goals

Back Squat 3RM & Met Con

Warm up as per usual, changed 100 SLDL with PVC pipe to 50 with PVC pipe, 50 with empty bar.

Back Squat
3 - 3 - 3 - 3 - 3
140# / 162# / 178#PR / 182#PR / -

Warmed up with 50# x 8 and 100# x 4....apparently this is still too much and I should jump the 100#?

WOD
35,25,15 wall ball 10/5kf (9kg)
AES
10 pull-ups (red band)
400m

DNF - 2 rounds
Finished in 19:47

back_squat

Shoulder Press and Met Con

Shoulder Press
1-1-1-1-1
61# / 72#PR / 83#F x 3

WOD
12mins amrap
5 ring dips (purple band)
10 KBS 2/1.5 pood (1.5 pood)
20 walking lunges

7 rounds + 10 KBS

Fun WOD, frustrated with the lift.  Got the 83# damn high but my bar path is messy.  Something else to work on...

shoulder_press

CFSG at jCube & Yoga

At the box

Weighted push ups
Max weight lifted 45# + 10kg plate followed by amrap push ups (varying hand stances)

Hatha Yoga (60mins) in the afternoon

jCube demo WODS with the gang - fun!

I have no gas in me whatsoever.

hatha_yoga

Box Squats & Met Con

Box Squats
60% x 2 x 12
100# x 2 x 2
120# x 2 x 2
140# x 2 x 8

*when I settle into the box and the hips disengage, it is a real struggle to activate hips again for the 'pop', and I feel the pain in my left hip again.  Good thing is pain has subsided from regular back squats and deadlifts, but worrying it comes back as soon as I do box squats...

WOD
5 rounds for time (12mins cutoff)
5 MU (10 SMU)
7 thrusters 120/80# (80#)
21 double unders

DNF - 3 rounds - 2 dus

Assisted ring dips
3 sets amrap
blue-red-purple band

box_squat

Facing your fears...

Today was a triplet of scary stuff for me...

Snatch Balance
1 - 1 - 1 - 1 - 1

61# / 72# 83#PR / 94#F / 94#PR

WOD
10mins amrap
7 OHS 140/100# (67#)
7 KTE

5 rounds + 7 OHS

GHD work

*Snatch balance - was apparently dropping lower as the weight got higher, meaning I can get under the bar just need more confidence.
**OHS were challenging, even at this weight.  Feeling stiff post-Korea, gotta work on it.
***KTE - so close to getting this movement down but still missing the point where I need to "push" the bar away from me.  Apparently the set up for this looks solid, so just need to keep working at it...

Meh.

Evening Yin Yoga class (75mins)

snatch_balance
yin_yoga

Welcome Back Me :)

After a one week hiatus, hours of sitting and hunching over a computer sandwiched between two six hour flights, I was back home...ah...

Power clean + 3 x front squats
117# x 5

Good mornings
111# x 3 x 3
Then immediately dropped weight to 50#
50# x 50 reps

GHD - back extensions
2 sets amrap (slow)

Banded rows (2 x purple)
2 sets amrap

Flutter kicks
100

Standing side plank abductor raises
50 each side

power_clean
front_squat
good_morning
strength_training

Power Clean & Met Con

Power Clean
70% x 2 x 10

Ended up doing numerous reps each set with 90#.  Dreadful mechanics, about one good rep for every ten.

*Not hitting the pocket.
*Bring body to bar once past the knees.
*Use the hamstrings to lift the bar not arms.

Back to the drawing board...

WOD
3,6,9 MU (6,12,18 SMU)
AES
230m run
10 shoulder to overhead 140/100# (80#)

10:47

Probably need to up that weight a bit...

power_clean

Labour Day Strength & Met Con

Box with Mo, Anais, Jason and Lionel

Back Squats
151# x 3 x 5
*Chiro has advised me to ease off but not completely stop strength work, to stay just below threshold.

WOD (12mins cutoff)
25,20,15,10 pullups (red band)
10,15,20,25 wall balls 10/5kg

DNF 3 rounds + 6 pullups
Finished WOD

back_squat

Push Jerk & Yin Yoga

Push Jerk
1-1-1-1-1
94#/105#/116#F/116#PR/120#F

*Dip too fast, then when I slow down so does drop under, need to work on bouncing the bar on and off shoulders.

Evening Yin Yoga class (75mins)

push_jerk
yin_yoga

Double Strength

Coached am session then solo strength - Coach busy and Mo with exams.  Sad times.

Speed bench x 3 x 9
50# + chains + 8kg KBs x 3 x 9

GHD sit-ups
3 sets of 10
(built up speed today)

Evening session at the box

Deadlift
x 3 x 5
206# x 3 x 4
210# x 3 x 1

Each set was a PR - now my previous 1RM is my 3RM, woohoo!

Was feeling too beat up after this week so took some supplementary strength from Coach instead:

Barbell rows drop sets
3 sets to F
116#/105#/94#

Green (wide) band good mornings
3 sets to F

Glute-ham raises
2 sets to F

Ab-mat crunches
2 x 25 reps

bench_press
deadlift
strength_training

Snatch Balance

Was about to bench with Juria and Thad when Coach made me face my fear...am I glad he did.  Finally getting some weight on the bar.

Snatch Balance

Work up to 1RM (drills with 45# & 56#)

61# x 4 / 67# x 3 / 72# x 2 / 78# (slow) / 82#F x 2 / 82#PR

Technically all these weights were PRs...haha.  Happy to have a number to work with.

Playtime with Juria and Thad (but only because I got the 82# up...!)

Kettlebell seated alternating shoulder press 12kg

3 sets to F (not a lot of reps per round but at least I'm getting the 12kg up, unlike two weeks ago)

Banded rows

2 sets to F

Tricep bands work from wide to narrow bands

2 sets to F

Ab wheel

snatch_balance

Home Met Con

SMFR (TPT kit) 40mins

Mobility work - wrists and shoulders

WOD
30,20,10
walking lunges
dips
double unders

8:07

100 double unders for time: 2:22

Denneroll - 18mins

SMFR
DUs

Back Squats & Met Con

Back Squats with Angela
x 3 x 5
162# x 3 x 5

WOD
10mins amrap
21 wall balls 10/5kg
15 KBS 2/1.5 pood
9 burpees

3 rounds + 15 wall ball RX

Finished the 4th round.  Tried the 32kg KB - Can get it 2/3 of the way up but no way I'm locking that thing overhead just yet...

back_squat

Power Snatch, Met Con & Yin Yoga

Power Snatch
x 1 x 5

Power Snatch practice - 78#

Attempted 89# but didn't drop under fast enough.  Felt good too, and was apparently high enough - frustrated.  More fear to get rid of I guess.  Need to do more OHS, snatch balance and bench press.

WOD (10mins cutoff)
10,8,6,4,2 Thrusters 140/100# (67#)
10,20,30,40,50 double unders

8:11

Knee tuck holds - 3 sets: hold perfect form for as long as possible
Strict parallette pushups - 3-3-3-3-3
10-1 hip/leg raises

Evening Yin Yoga class (75mins)

Looking forward to chiro appointment tomorrow, everything on my left-hand side feels out of place...

power_snatch
yin_yoga
skills_practice

Front Squat

Strength with Mo after coaching AM session

Front Squat
1-1-1-1-1
151# / 162# / 184#F x 2 / 178#PR

Mini PR, but better than nothing I guess.  I know I can get that 184#.  Head wasn't in the right place, dammit.

Good Mornings
94# x 3 x 3

Glute-ham raises 2 sets to F

Single-legged deadlifts
2 sets of 10 L&R with 24kg KB

L-sit hold - 2 sets to F with perfect form (knees tucked)

Late morning Yin Yoga session (75mins) with Justin

front_squat
good_morning
deadlift
skills_practice
yin_yoga

Bench Press

Bench Press with Juria & Tom
x 3 x 12
83# x 3 x 3
72# x 3 x 6
83# x 3 x 3

 *dropped the weight as left trap/shoulder was giving me serious grief. Bar comes up fast on the right but is a struggle on the left hand side. Need to see Dr Matthew.

Triceps band work
Abs work
 bench_press

Back Squats & Double Met Con

Warm up (by Justin)
Mountain climbers - 20
Reverse burpees - 15

Back Squats with Aole
x 3 x 5
151# x 3 x 5
*exercised lots of caution here

WOD (10mins cutoff)
9,6,3
MU (SMU x 2)
Thrusters 170/120# (61# x 2)
DNF - 4 thrusters left(!!!)

Then WOD from 16.04.12 (10mins cutoff)
10,9,8...3,2,1 KBS 2/1.5 pood
50m run AES

7:46 RX (G) (V - 6kg)

back_squat

Yin Yoga

All-day workshop then interviewed Feng for an upcoming article.

Evening Yin Yoga class (75mins) with Justin.

Hip hip hip hip...

yin_yoga

Double Day

AM strength with Mo

Rack Pull - find 1RM
180#/205#/225#/236#PR

Good Mornings
3 sets 10 reps @ 50#

Reverse Hyper
3 sets 12-15 reps

Power Shrug
2 sets amrap
100# - 15
120# - 16

Abs roller - 2 sets to F
GHD

Afternoon with Patrick and Shannon at Pure Fitness

OHS
3-3-3-3-3
30kg - 35kg - 38kg - 40kg - /

WOD
10mins amrap
Deadlift/Burpee ladder (1-1,2-2,3-3...)

11 rounds + 11 deadlifts (50kg,RX+)

rack_pull
good_morning
power_shrug
strength_training
overhead_squat

Bench Press & Yoga

Strength with Juria & KC

Bench Press x 3 x 6
83# x 3 x 2
88.5# x 3 x 2
94# x 3 x 2

That's a PR,albeit a small one. :)

Alternate DB press
2 sets amrap @ 7.5kg each
2 sets amrap @ 10kg each

Alternate KB press
3 sets amrap @ 8kg each

Supplementary tricep work with bands

GHD sit-ups,3 x 10 (work on form)
Overhead sit ups - 3 sets amrap @ 10kg

Then
60min Yoga Therapy class

bench_press
strength_training
yoga_therapy

Playground WOD

30mins SMFR (TPT kit)

Just so happens the perimeters of the playground near my house come in at 230m.

4 rounds for time
230m run
10 burpees
20 DUs
30 squats

13:52

Then 100 DUs for time @ 2:32 - slower than a couple of days ago,haha..

DUs
skills_practice

Hips Don't Lie

Box Squats
55% x 2 x 12
140# x 2 x 6
151# x 2 x 6

WOD
10mins amrap
10 CTB
10 thrusters 140/100#

2 rounds + 2 thrusters (78#,blue band)

box_squat

C&J, Alternating Tabata and Yin

Mobility drills

Clean & Jerk
x 1 x 5 (heavy singles)
105#PR x 1 x 5

*C&J felt good today,solid and faster dropping under the bar. Should have gone a little heavier but at least I'm hitting over the 100 mark comfortably.

WOD (G) (V)
Alt tabata
DUs
KBS 2/1.5 pood

161RX (G) (V-6kg)

Up 40 reps since last time,hurrah for small triumphs haha.

Then 100 DUs for time @ 2:20

Chest to rings (20secs rest between reps,aim for 10)
1 x 6

Attended 75min Yin Yoga night class.


tabata
CnJ
DUs
skills_practice
yin_yoga

Good Friday workout & Bikram Yoga

Trained with Mo - both of us felt like crap and couldn't lift anywhere near what we would have hoped for...we did spend seven hours baking the day previously though...(!)

Push Jerk x 3 x 5
72# x 3 x 5

Sumo Deadlift x 3 x 3
159# x 3 x 3

Bear Complex - complete as many cycles of the following movements in 8 minutes:
1 power clean
1 front squat
1 press/push press/jerk
1 back squat
The bar cannot rest on the ground other than to touch down between cycles and reset.  Rest may be taken in either front or back rack, or bar may rest in the crease of the hips.  Weight must be carried at all times.

8 mins amrap @ 65# - 17 cycles + 1 power clean + front squat

push_jerk
sumo_deadlift
deadlift
bear_complex

Bench Press Thursdays :)

Trainers' meeting 7-8.30 but couldn't miss bench press (never thought I'd say that) so Juria and I squeezed in a super speedy session before the meeting got underway...

Bench Press
x 3 x 9
50# bar + chains x 3 x 4
50# bar + chains x 3 x 5

KB bench press (8kg)
3 sets 15 reps

Pullups
1 x 10 (strict)

bench_press
pullups

Light Met Con

Shoulders feel jacked after the last couple of days...

45mins SMFR (TPT therapy)

Warm up

2 rounds CFSG.com WOD
5 HSPU
10 KBS 1.5 pood
25 double unders

Then

21-15-9
air squats
pushups

2:47

SMFR

Box Squats & Met Con

Warm up
Air squat drills
Frog leap 25m
Duck crawl 25m

Box Squats
50% x 2 x 12
[50# bar + chains + 16kg KBs]
+ 10kg x 2 x 3
+ 12.5kg x 2 x 1
+ 15kg x 2 x 2
+ 20kg x 2 x 6

WOD (15mins cutoff)
9,6,3 MU (18,12,6 SMU)
AES
15 wall balls 10/5kg
400m run

13:53

Eccentric pullups
1-1-1-1-1

box_squat

What Monday blues?

Strength with Mo & Justin

Push Press
1-1-1-1-1
83# / 94#PR / 100#PR / 105#PR / 111#F x 2 / 111#PR

Back Squat
x 5 x 5
120# / 131# / 142# / 153#PR / 158#PR

Deadlift
x 3 x 5
184#PR x 3 x 5

Total weight lifted: 6773#

Then

75min Yin yoga class (night class)

push_press
back_squat
deadlift
strength_training
yin_yoga

Clearing one's mind

It's been a long couple of weeks and last night's baking fiasco might have been the tipping point. Four hours of sleep later,I'm amazed I could do anything,let alone PR.

Strength with Mo

Sled walk & reverse pulls to warm up.

Deadlift
90% x 1 x 10 (on the minute)
200# x 1 x 9
200#F x 2
[at this point I walked out of the box to avoid swearing and went for a run round the block to clear my head,haha]
195# x 1

Penally Rows
83#
3 sets of 10 reps

GHD work

deadlift
penally_row
strength_training

Strength

Strength with Juria and KC

Bench Press (speed work x 3 x 12)
72# x 3 x 9
78# x 3 x 3

Good Mornings
50# - 3 sets of 10

GHD work

bench_press
strength_training
good_morning

Skills Practice at home

SMFR (TPT) 45mins

Handstand hold
40-40-40secs

Hollow body rock (knees tucked)
30 reps

Back roll progression
10-10-10

Strict pushups (gymnastics style)
5-5-5

TRX pullup practice (initiating pull from dead hang/seated position)
5-5-5

Denneroll 15mins

Back Squats & Met Con

Warm up courtesy of Coach
Squat holds followed by jumping squats
Mountain climbers
Partner piggyback 230m (KC)

Back Squats
x 3 x 5
140# / 151# / 162# / 173# / 180#

WOD
3 rounds for time (10mins cutoff)
10 thrusters 140/100# (72#)
50 double unders

8:27

back_squat

Reset Button

After a rough couple of weeks it is time to press the reset button.

Strength with Mo.

SMFR and mobility work

Front Squat
1 - 1 - 1 - 1 - 1
140 / 151 / 162PR / 173PR / 184F x 2

First failed attempt elbows dropped too low, on the second I thought I was going to pass out - think bar was pressing a little too hard on my windpipe!  Never mind, 180 next time...

Stiff-legged deadlift
3 - 3 - 3
140 / 184 / 195

Tricep work (not sure why we did this on a lower body day...)
Abs - 10kg plate crunches (2 sets amrap)

Night Yin yoga class - 75mins


strength_training
front_squat
deadlift
yin_yoga

Skills & Strength

Candlestick & backroll practice

Handstand hold 30-30-30-30secs (hollow position)

Reverse hyper (simulated) 3 sets

Bench Press with Juria
72# x 2 x 12 - good speed and form, need to try something heavier next week.

3 supersets
3 strict ring dips (hollow,purple band)
10 single-legged deadlifts L & R (24kg kettle bell)

GHD work - 3 sets mixed exercises front and back

bench_press
strength_training
skills_practice

Home Workout

45mins SMFR with TPT kit

WOD (adapted from CFSG.com)

21-15-9
KBS 2/1.5 pood
Burpees
TRX "I"s from full squat (should have been wall balls)

9:57

Met Con

No box squats today due to my left hip flexor being inflamed.  Gutted.  :(  LOts of rolling and stretching and a miracle from Dr Matthew would be nice.

WOD (12 mins cutoff)
9, 7, 5 MU (18, 14, 10 SMU)
10 push press 100/70# 
230m

9:18 - should have tried the 70#...

Double under practice with 6kg weighted vest
And one pullup with the vest....hahaha

Yin Yoga

75min Yin Yoga class

Hungover. Bleh.

yin_yoga

St Paddy's celebrations with the CFSG crew

Drinks at The Penny Black with the gang - clear evidence why Crossfitters need to avoid grains, particularly brewed ones...

Farmers' Market

A week of hard work and scurrying around finally paid off today - debut event at The Pantry Farmers' Market for Nature's Bakes, and we sold out!  Lots of support from our loved ones, so very grateful to all of them...

Check out the blog posts: http://naturesbakes.tumblr.com

natures_bakes

Farmers' Market Prep

No time to WOD - 96 brownies, 120 carrot muffins and handmade signs for the stall were made though, so that was a WOD in itself...

http://naturesbakes.tumblr.com

natures_bakes

Alternate Tabata

Started clean drills but left shoulder was giving me trouble - teres minor got worked on by Coach, was pale and shaking by the end....falling apart.  :(

Alternate Tabata (V) (G)
Double unders
KBS 2/1.5 pood

Total 121 RX (gas mask + 6kg vest)

Thought KBS would be tough with the vest, but it was the double unders that killed me...

tabata
vest_WOD

Strength & Yoga

Strength with Juria

Bench Press x 2 x 12
83 x 2 x 10
72 x 2 x 2 - need so much more work here

Barbell rows
3 sets of 10-12 reps @ 100

Triceps supplementary work

Then

75min Yin Yoga class - could not have come at a better time, almost fell asleep during shavasana

bench_press
strength_training
barbell_row
yin_yoga

My favourite day of the week

Warm up
Hollow position from dead hang on the bar
TTB strict (I only managed ONE strict!  I suck, must add this to the never-ending list of things I need to get better at.  Having said that prior to today I had never even done one so at least I am heading in the right direction, haha.)
Partner piggyback 230m with Thad

Box Squats with Pauline, Anais, Juria and Jasmine
55% x 2 x 12
Reverse box squats (blue band)
190 x 2 x 12

Am quite happy considering I only had two hours of sleep.  Stayed away from anything too heavy and worked on consistency and speed.  Finally feel like these are coming together.  :)

WOD
10mins amrap
5 HSPU (45+5+abmat)
10 front squats 190/130 (100)

4 rounds
Managed to break the plate (it was already on its way out I swear) and so had to change mid-WOD.  Felt like an F1 driver, ha.

Kettlebell sit ups (8kg) 10 left/right

No time for yoga again, I'm so upset.  But priorities.  Sorting Saturday out.  Articles.  Sleep would be nice too.

box_squat

Strength Pick & Mix

Strength with Coach and Patrick

Overhead Squat
x 3 x 5
61/72/83/94F - stopped after the failed 94.  Was really gassed from a heavy couple of weeks work-wise and knew nothing more was going to happen.

Rack Pull
1-1-1
151/162/173 - no hook grip!

Power Shrug
3 sets amrap with 120lbs.

Chinatown with Pauline all afternoon buying things for the Farmers' Market this coming Saturday - exciting!

http://naturesbakes.tumblr.com

overhead_squat
strength_training

Coaching - Yoga - Training

Coached am session

*zoom in/out and while correcting closest athlete to you
*do not go "micro" for too long and as a result lose track of what other athletes are doing

75min Yin Yoga class - I needed this!

Attended evening session

Warm up for 01-14.03.2012
60sec side plank (each side)
10 front squats with PVC pipe
10 snatch press
Junkyard Dog
60sec downward dog hold

Deadlift clusters

170# x 1 x 10 (on the minute) - sumo deadlift with red band

WOD
10mins amrap
7 thrusters 140/100# (83#)
14 pull ups (strict ring rows)
50 double unders

2 rounds + 23 double unders

Managed a 100# thruster but it would have killed me in the WOD. Must work on it!

Then

Sled with 3 x 45# plates plus two chains
25m
Reverse pull x 4
Low pull x 2
Static pull x 4

deadlift
strength_training
sleds_w_chains

Technical Thursdays

Warm up - sled walks,reverse pulls & GHD

Snatch Drills with Pauline

*hang power snatch (45#)
*snatch balance (45#)
*elbows high & wide from the ground (100#)

Skills work

*ring pull ups - aim for sternum to rings
*kipping ring pull ups - aim for stomach to rings

Abs

*GHD

snatch_balance
hang_power_snatch

Box Squat Tuesday!

Box Squats
50% x 2 x 12

Chains + 16kg kb
+61# x 2 x 4
+72# x 2 x 3
+83# x 2 x 2
100# x 2 x 3

WOD
5 rounds for time (12mins cutoff)
5 MU (10 SMU)
10 KBS 2/1.5 pood (1.5 pood)
20 walking lunges

DNF 4 rounds 1 SMU (14:56)

Finally back to 24kg,woohoo! Love Tuesdays with the girls. :)

box_squat

Power snatch drills & kickass met con

Warm up as prescribed

Power snatch drills 45#

*knees,shrug harder,faster turnover,more hips...(in my head I'm doing all of this)...

WOD
For time (10mins cutoff)
10,9,8,7,6,5,4,3,2,1 hang power cleans 140#/100#
AES 50m

DNF @ 10:17 - 94#

6lbs away from RX - idiot! And lost time from chalking my hands 3-4 times. Lesson learnt. Happy I managed to string the HPCs though - couldn't do a single one at this weight a couple of months ago.

Gymnastics skills practice - candlestick & roll backs

power_snatch

What a week

Coached the am session. Need to be more organised with WOD when equipment/space is limited. Also that bloody timer!

Meeting with Reebok - exciting times for Crossfit in Singapore...

Workout at FF Fusionopolis

45mins SMFR

Skills Practice
Candlestick progressions
Jump/roll backs(?!)
Pass throughs (parallettes)

WOD
7 rounds for time (8mins cutoff)
3 strict hands-release pushups
5 paraLlette dips
7 wall ball 5kg

6:53

skills_practice

One Year @ CFSG

Exactly one year has passed since I joined CFSG. So happy not only to train there,but also to be a part of the family. Roll on the next year. :)

WOD from 01.03.2011

3 rounds for time (12mins cutoff)
230m run
30 wall ball 5kg
30 double unders

11:53 RX

Last year it was a ton of no-rep wall balls,tuck jumps and a DNF. This year I'm a slower runner haha.

Back Squat 1RM

30mins SMFR

Warmed up with agility work,air squats and hip opening exercises.

Shared the rack with Juria,Anais and Dev.

Warm up sets
100# x 5 x 2
120# x 3 x 1

Then

151# / 162# / 171#(PR) / 182#(PR) / 190#PR / 201#PR

Back off sets
182# x 1
162# x 1
140# x 1

*Today felt really good from start to finish - winning formula,must remember!

back_squat
strength_training

12.1

Open WOD 12.1 with Lenny and Charles

7mins amrap
Burpees

*chest and hips to ground,jump and touch target 6" above fingertips with both hands.

Total 87 reps

Definitely could have got 90+ if I had paced myself,bit went too fast at the beginning. Hmm,should I do it again....haha..

CFGames_2012_Open

Lonely WOD

Coached am session then returned at 3pm to do the workout myself.

Overhead Squat
x 3 x 5

83# x 3 x 1
94#F (2 reps,failed 3rd)
90# x 3 x 4

WOD
For time (12mins cutoff)
1,2,3,4,5,4,3,2,1 MU (2,4,6,8,10,8,6,4,2 SMU)
21 DUs AES

DNF - left with last round to go (completed WOD)

*finally double unders are feeling like less of an effort,though still a long way to go before I can consider them a "resting" part of the WOD haha. Paced myself too much at the beginning,probably could have got that last round in,dammit!

Monday's WOD

5 rounds for time (10mins cutoff) (G)
4 HSPU (2 10kg plates + ab mat)
8 KBS 2/1.5 pood (1 pood)
12 air squats

5:55 (G)

Tried the 1.5 pood but have obviously lost some strength/technique/confidence after not having icked up the 1.5 pood for months. Need to get it back!

GHD work

overhead_squat

Power Cleans + Strength + Hot Yoga

Power Clean
80% x 1 x 10
110#PR x 1 x 12

Bench Press
x 2 x 10
72# x 2 x 10

KB Shoulder Press (8kg)
2 sets to F

Band Rows
2 sets to F
Banded Tricep Pulldown(?!)
2 sets to F

Then

90min Hot Classic (Bikram) Yoga

power_clean
bench_press
strength_training
hotclassic_yoga
bikram_yoga

Box Squats & Met Con

Warm up for 21.02.2012 - 07.03.2012(?)

60sec Samson stretch both sides
10 GI Janes
10 OHS (PVC pipe)
230m run
60sec cobra

Box Squats
60% x 2 x 10

Red bands x 2 with Juria,Pauline and Anais
94# x 2 x 1
105# x 2 x 6
94# x 2 x 2*
72# x 2 x 1*

*sharp pinching pain in my left hip when I try to fully extend at the top once weight starts to get heavy. Dropped the weight but by then it was already nagging me. Anais checked it out and wants me to see Dr Matthew asap. Thursday.

WOD (alternative to CFSG.com for 21.02.12,gift from Coach(!))

5 rounds (10mins cutoff)
5 ring dips (assisted)
10 pullups (ring rows)
20 walking lunges

6:57

Really trying to not get frustrated by small-time injuries,but between my wrist,hip and shoulder/neck,it is proving to be difficult!

box_squat

Strength - YinYang Yoga - Push Jerk

Coached am session

Strength with Coach and Pauline

Back Squat
x3 x 5
151# / 162# / 173# / 162# / 162#

*backed off the weight to work on form. Need to heighten my awareness of when I am (not) hitting full depth.

Rack Pull (off 45#)

140# x 3 x 3 (speed)
190# x 1
212#PR x 1

Miscalculated and thought I'd hit 230# today,hahaha. Oh well a girl can dream hahaha.

Good Morning

100# - 2 sets
120# - 2 sets

Transverse single leg deadlift with 24kg KB
3 sets of 10 repa L & R
In between sets GHD work

Then

75min YinYang yoga class - focus on single-leg poses and hip openers...(!)

4pm at The Box

Push Jerk
1-1-1-1-1
96# / 100# / 100# / 105#PR / 111#PR

Finally got past the hundred mark! Been such a mental/physical block till now.

strength_training
coaching
back_squat
rack_pull
good_morning
yinyang_yoga
push_jerk