RI & Yoga Workshop

Coached Raffles rugby boys in the afternoon.

Coached Burgener warm-up, followed by mobility work/stretches. Back squats with U-Jin then coached introduction to KBS. Met con led by Coach.

No time to work out.

7 - 9..30pm
Yoga Workshop at Pure - Connect to the Five Elements

Day 3 - Water - Inner Spiral

*backbends
*being fluid

RI
coaching
yoga_workshop

Front Squats,met con & Yoga Workshop

Morning session at CFSG

Front Squats (in place of box squats-left hip flexor issues)
60% x 2 x 10
140# x 2 x 10 - fast down fast up

WOD
OTM for 8 minutes
10 pull-ups
10 KBS 2/1.5 pood

DNF - 104 missed reps RX

Hahaha - a spectacular fail,didn't even touch the kettlebell. Still managed to PR though - at 56 it's the most pull-ups I've ever done to date!

Penalty - 10 flutter kicks per missed rep.
240/1040 done.

GHD work

Evening yoga workshop at Pure.

Day Two - Earth

*feeling grounded
*lots of standing poses

front_squat
pullups
yoga_workshop

Snatch Balance,met con & Yoga Workshop

Morning session a CFSG

Snatch Balance
1-1-1-1-1

70# x 3 x 8
70# - 81# - 90#PR

Worked on triples until each rep was smooth and drop under fast,then on the last set the boys added weight after each rep. First time snatch balance has felt "right" - could feel the bar unweighted naturally between shoulders and ears,rather than an artificial unweighting due to forcing the movement.

*keep elbows down,relax arms and chest up - allows for immediate drop under.

WOD

10mins amrap
7 thrusters 140/100#
7 burpees

Total 5 rounds + 4 thrusters 81#

Last time I did this workout I used 73# and scored 4 rounds + 4 thrusters. :)

Skills Practice
1 strict pull-up. Haha.
Handstand walk along wall - 5 "steps" right / left

GHD work - glute-ham raises with 10# plate,GHD sit-ups bottom/top/side range.

7 - 9.30pm
Yoga workshop at Pure - Connect to the Five Elements
Day 1 - Ether/Space

*alignment of hands and feet
*revision of basic asanas and correction - downward dog, warrior 1/2/3, L-stand, triangle, high lunge, twisted monkey...

7T7B
snatch_balance
yoga_workshop

Holiday WOD

Deadlift
1-1-1-1-1

20 stiff-legged deadlifts 50#
140# x 3 x 1
190# / 210# / 230#PR / 210# / 190#

Push Press
3-3-3-3-3

50# x 5
70# / 81# / 90#PR / 81# / 70#

WOD

5 rounds for time
12 unbroken wall balls 5kg
21 double unders

150m run

11:13

deadlift
push_press

Trainers' WOD & Hot Vinyasa

Trainers WOD at CFSG

Teamed with Aole, U-Jin and Coach.

In 10 minutes accumulate total for 1RM OHS.
81# / 90# / 100# / - / -

560# (610# - 50# penalty)

WOD
100 ring dips
100 TTB
100 KB squats (2 x 24kg)

13:39 (- 10 KB squat reps for dropping KBs)

Embarrassing, don't feel I contributed very much.

Practised KB squats with 2 x 16kg Kbs
5-5-5-5-5

Handstand Hold
5-10-15-20-15-10-5 seconds

Hot Vinyasa class (75mins)

trainer_WOD
OHS

Yin Yoga

No time to work out due to report writing. Squeezed in an evening Yin yoga class (75mins).

yin_yoga

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins).

Evening training at CFSG

Box Squats
55% x 2 x 12

100# x 2 x 3
120# x 2 x 9

WOD
OTM for 8mins
2 MUs
4 HSPU
6 hang power cleans 140/100#

DNF - 63 missed reps (low box MUs - 18", 45# plate + ab mat, 100# bar)

Penalty - 1 glute-ham raise per missed rep. Completed.

vinyasa_yoga
box_squat

Power Cleans & Met Con

Evening session at CFSG

Power Clean
1 x 5 (heavy singles)

(100#) / (115#) / 120# / 126# x 4 / (115# x 2)

WOD

10 minute ladder (G) (V)

1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees
3 KBS
3 burpees
...

Total: 10 rounds + 11 KBS + 1 burpee RX

GHD work
3 sets of
5 Glute ham raises - weighted with 35# plate
5 - 10 GHD sit ups - bottom to parallel range
5 - 10 GHD sit ups - touch med ball behind to top of range

Ab wheel
3 sets of 5-10 reps (full range now!)

power_clean

Yin Yoga & CFSG

Coached the am session.

Morning Yin yoga class (60mins). Infant Series.

Evening session at CFSG

Front Squat
1 - 1 - 1 - 1 - 1

151# / 171# / 180#PR / 190#F / 185#F

190# - elbows dropped too low and bar stuck against collarbone which was distracting.
185# - went down too slow, fried CNS before it had a chance to fire at the right time.

Glad to get out of the 170s at least.

WOD
For time (12mins cutoff time) (G)

5 HSPU
10 pull-ups
15 KBS 2/1.5 pood
20 squats

DNF - 14:14

(HSPU - 45# + ab mat / RX pull-ups / RX KBS)

First met con with all RX pull-ups! And they felt so much better than ever before. Still lots of room for improvement and obviously need to build up work capacity for them but very happy. Could feel the kip, the "weightless" moment before pushing into the bar...yes. Now sporting some rather deep rips and hoping they will heal quickly so I can get back to my skills practice which is obviously paying off.

HSPU practice - depth

yin_yoga
front_squat
1RM
skills_practice
pullups

Vinyasa Yoga & Wednesday WOD

Morning Vinyasa yoga class (60mins).

Caught up with Wednesday's WOD

Hang Clean
70% x 2 x 12

95# x 2 x 6
106# x 2 x 6

*Focused on dropping under fast and getting into the second rep quickly.

Clean Pulls
3 x 3

115# / 126# / 145 #

150m Sprints x 3

32 / 32 / 32 - ankle still feeling tender and slightly swollen from Monday's adjustment and Tuesday's double unders, so not an all out effort but at least some work was done. Went through some POSE drills beforehand, need to practice more regularly.

vinyasa_yoga
hang_clean
clean_pull
150m_sprint
running
POSE_method

Raffles & Supplementary Skills

Coached the Raffles rugby boys.

Gave "What is Fitness?" Lecture. Tried to keep it short and simple (and visual).

Fundamentals 3 - the Dead Series (I coached, U-Jin demo'd)

Conducted stretch down - next time fewer stretches: hip flexors, glute medius, hamstrings, shoulders.

Felt nauseous and like I was going to pass out (apparently pulse was really weak and Oly lifts not advisable nor anything else dynamic) so just did some supplementary work.

Static dips
5-5-5
Ring Rows
5-5-5
Alternate KB press from seated (8kg)
5-5-5

Glute ham raises with 25# plate
10-10-10
GHD sit ups (bottom range)
5-5-5
GHD sit ups (top range)
10-10-10

Ring pull ups
1 x 10 - need to get a bit higher to facilitate transition Lenny said, and also to practise the kip separately.

fundamentals
coaching
RI
skills_practice

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins). Lina said I can move up to the Hatha 2 class,as she's been wondering why I only attend the Level 1 classes. Yay!

Evening session at CFSG

Box Squats with Kelvin & Amos
50% x 2 x 12
Red bands + 100# x 2 x 12
Speed felt good,managed to settle into the box on most occasions.

WOD

4 rounds
In 90 seconds complete:
5 MU (10 SMU)
amrap DUs
60 seconds rest between sets

52/40/38/38 = 168 DUs

Practised box muscle ups afterwards with the low box.
1 x 10

hatha_yoga
box_squat
skills_practice

Trainers' Workout & Fundamentals

At Reebok CrossFit Enduro

Teamed with Coach,Justin,Moses & Agnes

In 15 minutes find your 1RM thruster.
Buy in: 2 MU (4 SMU) + 21 DUs

Total score = total weight of each athlete's heaviest lift.
95#F (stepped back to dump bar but achieved lift) / 105#PR / - (time)
Team score = 520#

Penalty = 10 burpees for every 1lb deficit between 2 teams, then split between athletes.
40 burpees each. Completed immediately afterwards.

Fundamentals 3

Demo'd Dead series (Juria coached)
WOD brief

coaching
fundamentals
team_WOD
thruster
1RM

CFSG

Coached am session then trained.

Deadlift
80% x 1 x 10

Warmed up with:
Stiff-legged deadlifts 50# x 20
Deadlift 100# x 2,140# x 2

190# x 1 x 8
201# x 1 x 2
(10-20 seconds between reps)

WOD

OTM for 8 minutes
3 MU
1 thruster 190/130#

DNF - 4 missed reps
(6 SMU rings above head,100#)

Completed penalty rounds:
20 alternate dumbbell presses 10kg (5 per failed rep)

deadlift

Vinyasa Yoga

Morning Vinyasa yoga class (60mins). My teacher said my practice is really developing,yay :)

vinyasa_yoga

Yin Yoga, Prowlers & Row-Double Unders-Row

Afternoon Yin yoga class (75mins) - toe/front ankle stretches, forward fold against the wall, cat catching its tail spinal twist and chin to floor shoulder stretch. Must remember for RI training next week,will be good for the boys.

Prowlers @ Reebok CrossFit Enduro

3 x 50m prowler + 200m run

270#

1:33 / 2:08 / 1:44

I'd be lying if I said I wasn't frustrated by the stone that jammed my prowler on the second round.

Back at Enduro:

For time:

Row 50 calories

150 double unders

Row 50 calories

13:12

Legs shot from this week. Rowing for calories is so much worse than rowing for metres haha.

yin_yoga

prowlers

50P_+_200m

rowing

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins).

Evening at CFSG

Back Squats
x 5 x 5

140# / 160#PR / 180#PR / 180#F (4 reps) / 160#

WOD

Alternate Tabata (G) (V)
DUs
Burpees

156 DUs + 50 burpees = 206

Time to get the gas mask back on...

vinyasa_yoga
back_squat
tabata

Project Pull-Ups & CFSG

So Friday was an embarrassing reminder of how I need to focus on one goal at a time instead of trying to accomplish several all at once. Am going to experiment with skills-focused training. It will probably differ from week to week until I find a good combination of effective exercises/discover interesting ways of developing said skills as I read more.

Morning at CFSG

Skills focus: pull-ups

SMFR, mobility & warm up.

Strict pull-ups (thinnest red band)
1 - 1 - 1 - 1 - 1
Dead hang position hold (hollow gymnastics hold)
5 x 5-10 seconds
Swing practice
5 sets 5-10 swings

Ring pushups
3 x 3 - these were difficult and I sucked at them
Ring dips (red band)
5 x 5
Ring holds
3 sets with toes down

Bench Press
50# x 3 x 12 every 30 seconds
(4 x wide, 4 x mid & 4 x narrow grip)

Evening session at CFSG

Power Snatch
x 1 x 5 (heavy singles)

76# / 76# / 87#PR / 89#F / 87#

The failed rep had nothing to do with the extra two pounds and everything to do with me staring at and thinking about the 10kg plates as opposed to the 10# and 2.5kg plates I had used previously. Stupid head.

WOD
10 minute ascending ladder

1 HSPU
1 front squat 140/100#
2 HSPU
2 front squats
3 HSPU
3 front squats
[...]

9 rounds + 5 HSPU (100#, 45# + 10# + ab mat)

Need to work on HSPU depth - another fear...

pullups
bench_press
skills_practice
power_snatch
RX_bar

CFSG

Coached am session then trained alone, knowing work would prevent me from attending the evening session. Also realised it's been a long long time since I did any pull-ups. Back to the drawing board..

Strict banded pull-ups (red band, after a couple of strict)
3-3-3-3-3-3-3-3

WOD
For time (12mins cutoff)
21 pull-ups
5 rounds
5 HSPU
5 front squats 170/120#
21 pull-ups

11:40 (green band, 100#)

Would have been sub-10 except I had an equipment malfunction. After ensuring the athletes moved their bands aside I forgot to do it myself and twisted my ankle while kicking up into the handstand. Some swelling and discomfort, will monitor and pray. 120# felt damn heavy,perhaps I was overestimating myself. Used the green bands to make sure I got work done instead of looking at the bar for five minutes or longer.

Skills work from next week. One focus at a time. First up, pull-ups. They need serious attention.

pullups

Vinyasa Yoga & POSE Method Running Clinic Day 2

Morning Vinyasa yoga class (60mins).

Day 2 of the POSE Method Running Clinic with Dr Romanov.

vinyasa_yoga
POSE_method

POSE Method Running Clinic

Day One with Dr Romanov.

PERCEPTION.
Pose. Fall. Pull.
Drills,practice,analysis.

POSE_method

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins).

Evening session at CFSG

Box Squats with Jeff, Eileen and Esther
60% x 2 x 10

120# x 2 x 10

Wanted to add a little more but would have lost the speed. Need to sit faster.

WOD
4 rounds (G)
In 2 minutes complete:
5 MU (10 SMU)
amrap double unders
Rest 1 min between rounds

50/52/60/52 = 214 (SMU x 2)

hatha_yoga
box_squat

CFSG

Evening session at CFSG

Snatch Balance
1-1-1-1-1

70# / 90#F x3 (jerk & OHS) / 90#

WOD
10mins amrap
7 OHS 140/100#
7 TTB

2 rounds + 3 OHS 76#

Nothing went right today. Upset and frustrated.

snatch_balance