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