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.