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