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

Deadlifts + amrap

Coached the am session then stayed behind to do it myself:

Deadlift
90% x 1 x 10 (1min rest between reps)
190# x 1 x 10

WOD
10mins amrap
7 front squats 180#/120# (100#)
14 pullups (ring rows)
4 rounds + 6 front squats

deadlift

Back Squats & Anusara Yoga

Back Squats
x 3 x 5 (1min rest between sets)
151# x 3 x 5

Dropped the weight to work on form,particularly hitting full depth consistently.

Agility ladder drills

Then

60min Anusara Inspired yoga class

Anusara is all about alignment,which makes it a perfect compliment to Crossfit. Managed an assisted arm balance against the wall!

back_squat
anusara_yoga

Box Squats & Met Con

Warm up for 01-15.02.2012

Eccentric box squats
90% x 2 x 12
180# x 2 x 7
200# x 2 x 5

*left hip hurts at the top when weight gets heavy

WOD (scaled from CFSG)
21-15-9
DB thrusters 10kg each
V-ups

5:21

GHD work
Glute-ham raises - 2 sets amrap
Partial range sit ups - 2 sets amrap

30mins yoga/stretches

box_squat

Strength and Yoga

With Coach and Mo

Warm Up
Sled walk & reverse pull (3 plates)

Front squat
Supposedly x 3 x 3,but I ended up doing the following due to foolishly not considering the fact that I'm currently unwell.
140# x 3 x 1
160# x 1 x 1
151# x 2 x 1
140# x 2 x 1

Cluster Sumo Deadlifts
90% x 1 x 10 (1min rest between sets)
190# x 1 x 10

GHD work
Glute-ham raises - 2 sets to F
Reverse hip extensions with 45# plate - 2 sets to F

Ab roller
Overhead sit ups (25# plate)

Then

60min Hatha Mixed class

front_squat
deadlift
strength_training
hatha_yoga

Strength & Yoga

Power Clean
70% x 2 x 12
100# x 2 x 6
89# x 2 x 5

Dropped the weight (despute it feeling very comfortable) to work on technique. Hips. Elbows. The two didn't quite come together today.

Bench Press
x 3 x 5 (30secs rest between sets)
61# x 3 x 5

Low weight due to wrist but better than nothing,at least I got to feel the movement.

Then

75min Yin Yang yoga class

strength_training
power_clean
bench_press
yinyang_yoga

Box Squats & Skills

Box Squats
60% x 2 x 12
50# bar + chains + 16kg KB

Skills Practice

Strict ring rows
5-5-5

Strict assisted ring dips
5-5-5

Knees-tucked hold on paralletes
20-20-20secs

5mims skipping practice

GHD - strict reverse hip extension
10-10-10 (last set unassisted)

Ab Mat crunches
20-20-20

box_squat
skills_practice

Coaching - Strength - Yoga - Strength

Coached AM session with Mo

AM with Mo

Back Squat clusters
90% x 1 x 10
162# x 1 x 7
173# x 1 x 3

Single-legged deadlift
12 x 3 each side
24kg

Dumbbell row
R-L-R amrap x 2
20kg

Band rows
3 sets 10-12 reps

GHD work
Partial range sit ups
20 x 2

Then

75min Yin Yang yoga class
Yang (hatha) element was great. Yin element felt like a slow painful death. Cow pose for five minutes on each side? Seriously?

PM

Stiff-legged deadlift
x 3 x 5
210# x 3 x 3
221 x 3 x 1
232# x 3 x 1

Handstand holds x 3
60/50/40secs

5 mins skipping practice

Please can I have some new wrists and a new upper respiratory tract. Thanks.

back_squat
strength_training
deadlift
yinyang_yoga

Coaching,Strength & Yoga

Coached am session - first time in a long time. Felt nervous but was good to start thinking more on my feet again. Must not waste what I've learnt/am learning!

Strength with Coach and Mo

Shoulder Press
x 3 x 5
61# x 3 x 1
65# x 3 x 1

Deadlift
x 3 x 3
190# x 3 x 1
201# x 3 x 1
210#F
201# x 2 x 1
201# x 1 x 1 - should have stuck with 201# and got a good last set in.

Power Shrug
2 sets amrap
140# / 162#

Wrist Curls
2 sets amrap
100#

GHD work - partial range sit ups
20 x 2 (must not break form)

Then

60min Hatha 1 yoga class

strength_training
shoulder_press
deadlift
hatha1_yoga

Trainers Meeting & Hot Hatha

Trainers meeting at CFSG

60min Hot Hatha class - I swear I sweat twice as much as most of the women in the studio. Also hot yoga + make up....really?!?!

hot_hatha1