Yin Yoga,Hot Vinyasa & CFSG

Morning Yin yoga class (75mins) - last class with Lina for the year!

Morning Hot Vinyasa 1 yoga class (60mins)

Evening session at CFSG.

Warm up
2 sets: handstand hold / squat hold / plank

3 rounds for time
150m
15 burpees

6:00 (10kg vest)

Hang snatch drills with PVC pipe

Snatch balance practice with 50# bar

Team WOD with Al, Chun & Joe

100 push ups
100 KBS 24kg
100 KTE
100 KB squats 2 x 24kg

22:49

Great strategising from Al.

yin_yoga
hot_vinyasa
vest_WOD
team_WOD
hang_snatch
snatch_balance

Push Press & Met Con

Evening sessions at CFSG

Push Press
x 3 x 3 (heavy triples)

100# x 3 x 3 (PR)

WOD
OTM for 8 minutes
5 thrusters 140/100#
5 CTB pull-ups

DNF - 29 missed reps
89# thrusters / CTB

Then, from Coach:

3 rounds for time:
150m
10 burpees

4:52 (10kg vest)

push_press
vest_WOD

Yin Yoga & CFSG

Yin yoga class (75mins)

Evening session at CFSG

Snatch Balance

1 - 1 - 1 - 1 - 1

90# / 100#F (jerk + squat) / 90# x 3

Sigh.

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

4 rounds + 2 OHS
76# / TTB

Still not a great score but up two rounds from last month. :)

Rings work
low rings
jump up - knees tucked - heels to butt - chin to chest - eyes looking at knees
turn until butt moves forward and through arms - palms face forward - touch down with feet, toes together at all time

snatch_balance
OHS_TTB
skills_practice

Vinyasa in the....Studio

Vinyasa class at HOM Yoga, Orchard Central, raising money for Help Anna - a UN women's organisation which helps those who are/have been victims of domestic violence. Was supposed to be held at Fort Canning Park but the rain brought us inside. A good class all the same, and for a worthy cause. :)

vinyasa_yoga

Saturday WOD

Saturday team WOD at Enduro

In teams of 3 complete the following:

1.
Each athlete completes each of the following on a rotation:
Front rack hold 140/115#
amrap
unbroken KBS 2/1.5 pood
DUS

2.
100 burpees (level 3)
100 goblet squats 2/1.5 pood

Teamed with Aole and Ricky:

264 DUs
90 KBS
9:54

team_WOD

OHS & Met Con

Trained am session at CFSG

OHS
1 - 1 - 1 - 1 - 1

111# / 131#F x 3

Haven't jerked that weight before so not surprising. Got it high but failed to lock out.

WOD

12 minutes amrap
4 HSPU
7 pull-ups
20 walking lunges

Total: 6 rounds + 4 HSPU (35# + 2.5kg + ab mat)

Lats and shoulders felt weak and wobbly after yesterday. Need to push the bar away when I get to the top of my pull-ups, especially when tired. Too much eccentric movement going on.

Yin Yang yoga class (75mins)

overhead_squat
yinyang_yoga

Skills & Drills

Morning at CFSG

Good mornings 50# x 10
Ab wheel x 30

Ring handstand - practised jumping up, extending legs into handstand. Hips still a little behind, but happy I got into handstand!

Skin the Cat - from handstand knees and toes together, bring into chest, then extend and lower with control until toes together and pointing forward. Can't reverse out yet.

Jumping MU transition practice - right hand not always in false grip, elbows flare out then in.

Static dips - not going deep enough, once deep enough lats lose activation.

Ring dips with 10kg weighted vest and thinnest band
2-2-2-2-2
Between sets attempt 1 strict ring dip (no vest no band) - can only get to full depth of dip then bail.

skills_practice

Yin Yoga

75 minute Yin yoga class. Lots of hamstring stretches which I desperately needed.

Missed prowlers again. Need to push something heavy around the box tomorrow.

yin_yoga

Hatha 2, Back Squats & Met Con

Tried Hatha 2 (90mins) for the first time today. Challenging for all the right reasons. Managed a freestanding handstand with a partner spotting me and sprang into handstand against the wall without kicking-up. Twists and arm balance progressions.

Evening session at CFSG

*replacing box squats with back squats for 30 days under Dr Kramer's advice*

Back Squats
x 5 x 5

120# / 131# / 140# x 3 - butt wink pretty bad tonight, feeling really tight

WOD
OTM for 8 minutes
3 MUs
3 front squats @ BW

DNF - 7 missed reps
strict box MUs / 120# (BW 134#)

Happy with using 120#, considering I only PR'd my clean with that weight yesterday. Wasn't efficient though - power cleaned it, so lost time for the front squats in the later rounds.

Bench crunches with 2kg dumbbell
10 x 3

Handstand practice - spring up, no kick up.

hatha_yoga
back_squat
skills_practice

C&J & Partner WOD

Clean & Jerk
x 1 x 5 (heavy singles)

120#PR x 1 x 5

*Dip slower
**Stability during catch phase (jerk).

Partner WOD with KC
For time:
100 push ups
100 OHWL 45#
100 TTB
100 burpees

30:27

Demo for Dead Series at Fundamentals held at Enduro.

CnJ
team_wod
fundamentals

Front Squat, Met Con & Yin Yoga

Morning session at CFSG

Front Squat
1 - 1 - 1 - 1 - 1

171# / 190#PR / 201#F x 2 / 171#

Down phase for 201# was way too slow.

WOD
For time (12mins cutoff)
21 - 15  - 9
KBS 2/1.5 pood
wall balls 10/5kg
DUs

7:34 RX

Yin yoga class (75mins). Fell asleep doing a pose.

front_squat
1RM
yin_yoga

Hot Vinyasa

Hot Vinyasa yoga class (60mins).

hot_vinyasa

Hatha Yoga, Hang Cleans & Met Con

Hatha yoga class (60mins).

Coached RI with Coach, U-Jin and Juria.

KBS revision: history, set up, execution, bailing out, major/minor errors.
Back Squat x 3 x 3: 80%, revision of grip/racking the bar.
Push Press x 3 x 5 (uncompleted): 60-70%, lots of mobility/muscle memory issues.
Clean drills (U-Jin and Juria).

Evening session at CFSG

Hang Cleans
75% x 2 x 10

100# x 2 x 7
70# + chains x 2 x 1
81# + chains x 2 x 1
92# + chains x 2 x 1
103# + chains x 2 x 3

WOD

12 minute ladder
1 thruster 140/100#
1 pull-up
2 thrusters
2 pull-ups
[...]

Score: 7 rounds + 5 pull-ups 81#. Finished the 8th round after time was called.

GHD sit-ups

hatha_yoga
hang_clean
coaching
RI

Heavy Back Squats & Met Con

Back Squats

Working up to heavy singles:

50# x 5 x 1
120# x 3 x 1
140# x 3 x 1
190# x 1 x 1

210# x 1 x 5 (1RM from 10 days ago)
221#F
221# (1RM from 8 days ago)

WOD with Aole

5 rounds for time (G)
In 2 minutes complete
150m run
amrap DUs
Rest 1 minute between rounds

60/50/40/50/55 = 255

back_squat
gas_mask

CFSG

Jerk
1 - 1 - 1 - 1 - 1

100# / 120#F / 120# / 131#F x 2

WOD (12mins cutoff)

5 MU

5 rounds
7 hang power cleans 151/111#
5 front squats
3 STO (push jerk)

5 MU

DNF - 5 rounds + 4 HPC 100#, box MU x 2

First time doing 100# in a wod, lost count and started an extra round, head not in the game tonight, too tense...

push_jerk

Strength

Coached am session then trained with Mo.

Deadlift
70% x 2 x 10

190# x 2 x 10

Good Mornings
100# x 3 x 3

Barbell Rows
2 sets amrap @ 100#

Ab wheel - 50 reps (full ROM, finally!)

Then

5 sets
3 pull-ups
10 bench crunches with 2kg dumbbell

deadlift
good_morning
barbell_row

Trainers' WOD & Hot Vinyasa

Trainers workout at CFSG

Teamed with Aole, Yang, Justin and Agnes

1. In 8 minutes establish Front Squat 2RM

Rest 1 minute

2. 6 minutes
    amrap MUs

Rest 1 minute

3. 4 minutes
    150m run
    amrap
    KBS 2/1.5 pood
    Due
    Burpees

RX - no scaling

1. Yang 320 / Aole 291 / Mustang 190 / Me 171 / Agnes 111 = 1082#

[120/140/160/171]

2. 26 (Yang & Justin)

[swing to chest touching rings and feet forward but no transition]

3. KBS - 70 / DUs - 292 / B - 65 = 427 reps

TOTAL SCORE 1536

Don't think I maxed out for the front squats. My 3RM is 151#, 1RM is 180#, so 171# makes sense, but it wasn't a big fight. Perhaps my 1RM has gone up..I hope so.

Practised swinging high on rings and jumping through transition afterwards. Dips dips dips dips. More static dips first.

Aole and I have a deal. He wants 10 muscle ups by his birthday. I am going to get my first muscle up by his birthday.

March 30th 2013.

Coming to the end of my first week of full 16 hours fasted state, total five weeks of IF. Monday/Wednesday/Friday 16 hours, Tuesdays/Thursdays 12-16 hours (building up to 16), Saturdays and Sundays free (typically eating at 8am, 1pm and 8pm due to work).

Hot Vinyasa yoga class (60mins)

Lots of tailbone/fire poses. Argh. But good. Really good. Love Lina.

front_squat
skills_practice
trainer_WOD
hot_vinyasa

Vinyasa Yoga

Morning Vinyasa yoga class (60mins).

Couldn't get out of work on time for CFSG - will try to do today's WOD on Thursday, time permitting.

vinyasa_yoga

Back Squat

Evening session at CFSG

Back Squat
1 - 1 - 1

Green band good mornings
2 sets of 20 reps

Warm up
120# / 140# / 171#

190# / 221#PR / 230#F x 2

20# PR since the last official attempt. 11# PR since last Thursday. Made my goal of 100kg by the end of the year, yay.

Failed the 230# but I think I can get it. Head got all messed up after fixating on the 220# and nothing beyond that. Need to go down fast with control, hit correct depth without hesitation then get out.

Heavy singles need to be done more often.

GHD work - sit ups & glute-ham raises
3 sets 10 reps

Dumbbell / bench crunches (2 kg)
4 sets to F

Flutter kicks
300 - last of 1040 done.

back_Squat

Weighted Pull-Ups, Met Con & Yoga Workshop

Coached am session then trained at CFSG

Weighted Pull-Up
1-1-1-1-1

1kg PR / 2kg PR / 3.25kgPR / 4.5kgF / -

Hahaha - baby steps...

WOD

10mins amrap
2 MU
4 HSPU
8 KBS 2/1.5 pood

modified by Coach:

2 strict box MUs (20", no kipping)
4 HSPU 35# plate + ab mat (with Coach spotting)
8 KBS 1.5 pood

Total 5 rounds

GHD work - side crunches 2 sets 10 L/R
Abs - bench crunch with 2kg dumbbell between feet - 4 sets amrap (best - 23, worst - 16)

7 - 9.30pm
Yoga workshop at Pure - Connect to the Five Elements
Day 5 - Air

*inversions (handstand press up)
*ground down, expand up

weighted_pullup
pullups
skills_practice
yoga_workshop

Back Squat, Flutter Kick Debt & Yoga Workshop

Back Squats with Yang in the morning
1-1-1-1-1

50# x 5
120# x 5
160# x 3

190# / 210#PR / 221#F x 2 / -

Failed 221# purely on depth - rest of the lift felt good, I know I can do this weight!

5 rounds for time
100 flutter kicks
50 double unders

13:35 (G)

740 / 1040 completed. 300 left. Good to have the gas mask back on.

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

Day 4 - Fire

*tailbone
*arm balances - crow, side crow...

back_squat
gas_mask
yoga_workshop