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