CFSG

Morning session at CFSG

1 clean + 1 hang clean (full movement then speed)
75% x 1 x 8

100# x 1 x 10
Then full clean 120# x 1 x 2
(previous PR 120#)

Front Squat
x 1 x 3 (heavy singles)

[100# x 3, 140# x 1, 160# x 1, 171# x 1]
180# x 1 x 3
(previous PR 190#)

GHR
3 sets amrap

22 kipping then GHD adjusted
12 / 20 / 14 strict with pause at bottom

Abs team WOD with Aole and Ujin

For time
In teams of 3 each athlete completes 4 sets of 50 flutter kicks
While one athlete is completing flutter kicks, other two athletes remain in plank hold

7:03

Then

Snatch Balance practice
50# x 3 x 5 (focus on technique, slow shallow dip, fast transfer and lockout, drop straight down less focus on butt back)

Strict Pull-ups
1 - 1 - 1 - 2 - 2 - 2

clean
hang_clean
front_squat
GHD
snatch_balance
pullups
skills_practice

CFSG

Morning session at CFSG

Box Squats
60% x 2 x 10

111# x 2 x 10

WOD
For time (12mins cutoff)
3 rounds
5 unbroken MU
5 unbroken wall ball 10/5kg
300m run

11:24 (box MUs,5kg)

Skills Work

3 sets
- 5 strict ring dips (heels on high box)
- 5 strict ring pull-ups (rings to armpits, can't reach chest when strict)

15 unbroken wall ball 5kg
3 sets
- 5 strict push-ups (narrow)
- 2 strict pull-ups
15 unbroken wall ball 5kg

box_squat
skills_practice

Hatha Yoga & CFSG

Morning Hatha yoga class (60mins)

Evening session at CFSG

Snatch Balance
1 - 1 - 1

90# / 100#F / 100#PR
(100# x 1 x 3 then 100#F)

WOD

12-minute ascending ladder
1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees
3 KBS
3 burpees...

12 rounds + 3 burpees RX

GHD sit-ups
3 sets
- 5 bottom half range
- 5 top half range (strict)

Ab wheel

hatha_yoga
snatch_balance
KBS_burpee_ladder

50 ways to get better at CrossFit

Upon waking:

3 sets
10 air squats
5 strict push-ups (narrow)

CFSG

Morning session at CFSG

Deadlift
55% x 2 x 12

120# + red band, sumo stance

WOD

8 minutes
Odd minutes - max back squats 230/160#
Even minutes - max HSPU

Back squats - 30 (160#)
HSPU - 19 (45# + ab mat)
Total 49 reps

Rest 3 minutes

21 - 15 - 9 burpees
AES
150m

5:33

Then

1 minute max double unders - 50 :(

3 sets
- 5 strict pull-ups (purple band)
- 5 strict ring dips (purple band)

5 sets
- 1 strict chin up
- 1 strict ring push-up with 10-second turnout

Strict pull-ups
x 1 x 5

2 sets
- 3 wide push-ups
- 15 double unders
- 3 narrow push-ups
- 15 double unders
- 3 diamond push-ups
- 15 double unders

deadlift
burpees
running
back_squat
HSPU
skills_practice

CFSG

Evening session at CFSG

Box Squats
55% x 2 x 12

100# x 2 x 3
70# x 2 x 9 (focus on speed)

WOD

For time (12 mins cutoff)
10 rounds
7 pull-ups
7 ring dips
21 double unders

DNF - 6 rounds (purple band ring dips)

Rings practice - jumping transition

box_squat
pullups
skills_practice

Sprints - Volume - Skills

Morning session held at Reebok CrossFit Enduro

100m x 4

18 / 18 / 19 / 19 seconds

2 minutes rest

50m x 5

8 / 8 / 9 / 8 / 9

Then

250m row
21 burpees
250m row
15 burpees
250m row
9 burpees

6:13

Gymnastics Practice

5 sets
- 1 ring push up with 10-second turnout/hold
- 3 beat swings on rings - last swing = chest to rings

sprints
running
100m_sprint
50m_sprint
rowing
skills_practice
burpees

CFSG

Push Press

50# x 5 x 1
70# x 3 x 1
90# x 3 x 1
100# x 1 x 1
111# (jerk)
111# x 1 x 1
120#F x 2
100# x 1 x 3

- No idea what I was aiming for here, failed to plan my reps and sets and as a result just ended up working on form.

.com WOD from 12/12/12:

Zercher Squats

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

100# x 2 x 2
111# x 2 x 2
120# x 2 x 2
131# x 2 x 2
140# x 2 x 1
151# x 2 x 1

Form started to break slightly at 151# (butt rising first), so think I probably could have gone heavier, but ever mind. Unfamiliar with Zercher squats so it was fun just trying not to curse the pain in my arms.

Gymnastics / skills practice

For Quality:

5 sets
- 3 beat swings on rings (final swing = chest to rings)
- 3 ring dips (heels of feet balanced on high box)
- 30 double unders (still need to have a  bit more control with new RX jump rope cable)

push_press
zercher_squat
skills_practice

CFSG

- Strength -

Weighted Pull-Up

2.5kg / 5kg / 6.5kg / 8kgF x 3

Could use fingertip grip with the lighter weights but as soon as I hit 8 I couldn't stay on the bar - hands still too ripped up from last week. Should have done lighter weight for reps/sets, wasn't thinking.

Bench Press (speed)

70# x 2 x 12 (every 30 seconds)

Alternating KB shoulder press (standing)
8kg
2 sets 10 reps L/R

2 sets (thicker purple band)
Tricep extensions
Tricep push downs
10 reps each

- Met Con -

For time
10, 8, 6, 4, 2
Deadlift 140#
Burpee box jump 20"

6:43
(from wodstack.com - RX girls' weight 135#)

- Gymnastics Practice -

3 sets

3 ring push-ups with turnout (5 second hold on last rep)
10 second hold at top of rings (hollow position but no turnout yet)

weighted_pullup
pullups
bench_press
RX_bar
skills_practice

AlphaFit

Trained at AlphaFit to kill some time and avoid being offered all kinds of sugary things I can't eat right now...

Had to choose stuff that didn't require much grip as my hands are still shredded from Friday.

Front Squat

20kg x 5 x 1
40kg x 3 x 1
50kg x 3 x 1
60kg x 3 x 3

Back Squat

40kg x 5 x 1
50kg x 5 x 1
60kg x 5 x 5

Dragon Flag practice
1 - 1 - 1 - 1 - 1 (at 30 degrees from bottom start to lose control of speed at which I'm moving)

1000m row
4:36 - couldn't grip the handlebar, had to grasp with fingertips - like rowing couldn't suck any more...(!)

Headstand practice
Forearm balance practice

front_squat
back_squat
rowing
skills_practice
1000m_row

CFSG & Yin Yoga

Morning session at CFSG

Shoulder Press
1 - 1 - 1 - 1 - 1

81# / 90#F / 85#F x 2 / -

Was mentally prepared for 90 but spent too much time warming up - didn't think I had but then realised I don't have much in way of numbers to play around with and I warmed up like I was gonna push press. Should have at least got the 85#. Frustrated with myself for not being more alext.

WOD
4 rounds
In 90 seconds complete:
15 pull-ups
amrap thrusters 100/70#
Rest 1 minute between rounds

4 thrusters, - 3 pull-ups, - 6 pull-ups, - 9 pull-ups
Total 42 pull-ups + 4 thrusters RX

After my 10th pull-up on the first round I kept slipping off the bar. When I checked, my left palm was covered in tears. Annoyed because strength-wise I felt good with the pull-ups and finally managed to string 5 together instead of the usual 3. Aim was 5-5-5 for the first couple of rounds, and had it not have been for my hand I think I could have done it. Now hoping they will heal quickly so I can get back on the bar and rings because the supplementary work is obviously working - just not on my girly palms.

Air bike - 25mins
12.5km
250kcal

Then

Morning Yin yoga class (75mins).
- Infant series
- Lots of hip opening postures, just what I needed!

shoulder_press
RX_bar
pullups
air_bike

CFSG

Burgener warm up with 15# bar

Snatch Balance - focus on speed, drop under

50# x 3 x 3
61# x 2 x 3
70# x 1 x 5 (80%)

Bench Press - focus on form, bar path

81# x 2 x 12 (OTM)

London Throwdown Qualifier WOD:

- 3 mins max back squats
- score = weight (kg) x reps

Total 120# (54.54kg) x 30 = 1636

Poor score, will try again in a few weeks!

Gymnastics practice

5 sets - focus on form
1 ring push-up with 10-second turnout
9 beat swings on the rings (every 3rd beat swing ends with chest to rings)

snatch_balance
bench_press
back_squats
throwdown_wod
skills_practice

CFSG & Hatha Yoga

Morning session at CFSG

Hang Snatch practice

Drills with 45#

Snatch Pull
110% x 3 x 3

115# x 3 x 3

150m sprints x 3

31 / 33 / 35 seconds

Volume Team WOD
In teams of 3 accumulate 150 push-ups
While one athlete performs push-ups,the other two remain in a squat hold.

Teamed with Yang and KJ
4:31

Then gymnastics practice

5 sets (form & technique)
1 ring push-up with 5-second turnout
5 beat swings (bar)

Evening Hatha Mixed yoga class

- Half Moon variations
- Forearm balance practice (against wall)
- Side Crow preparation

hang_snatch
snatch_pull
running
sprints
150m_sprint
team_WOD
skills_practice
hatha_yoga

Box Squats

Morning session at CFSG

Box Squats with Matt, Lian & Chris
50% x 2 x 12
100# x 2 x 12

*First time doing box squats after a long break for my hip flexor. Felt good.  :)

WOD
OTM for 7 mins
1 squat clean 230/160#
3 MU

No missed reps - 111#,strict box MUs

Additional volume:

2 mins amrap burpees - 34 reps

10, 8, 6, 4, 2 TTB
AES
150m

8:32

Gymnastics practice
Ring push-ups with 10-second turnout
1-1-1-1-1

box_squat
burpees
skills_practice

Yin Yoga & CFSG

Morning Yin yoga class (75mins)

Lots of hip opening poses including Happy Baby with a twist - could feel my psoas! Great class, felt really good after it.

Evening session at CFSG

Jerk
1 - 1 - 1

120# / 131#PR / 135.5#F

Finally! Been stuck at 120# for the longest time, now I have got out of the sticking point I hope my other overheads will follow.

WOD (10mins cutoff)
10, 8, 6, 4, 2 OHS 140/100#
10, 20, 30, 40, 50 double unders

9:32 @ 76#

Not a great time but I'm happy - the last time I did 76# for an OHS in a met con I got really stressed out and upset when I couldn't get the bar up/keep it there.

Gymnastics practice
Ring push-ups with turn out and 10 second hold
1 x 10

yin_yoga
push_jerk
skills_practice

Coaching & Training

Coached am session then trained

Deadlift
80% x 1 x 10

171# x 1 x 10
Less than 80% but no grip for any more weight - speed not there so cut back weight.

WOD
10 mins amrap
2 MU
4 HSPU
6 hang power clean 140/100#

6 rounds + 2 strict box MU
(strict box MU, 45 + 10 + ab mat, 100# bar)

Shoulders fried after yesterday's HSPUs.

deadlift
RX_bar

Death Squad Training & Hatha Yoga

Death Squad Training morning session held at Enduro

Snatch Balance (programmed 2RM hang clean)
1 - 1 - 1

91# / 101#F / 101#F (jerk + OHS)

OTM for 10 minutes
Odd mins - amrap pistols
Even mins - amrap HSPU

Pistols - 46
HSPU - 34 (45# + ab mat)

WOD
3 rounds for time (12mins cutoff)

500m row
15 power cleans 135#/100#
30 wall balls 9/5kg

DNF - 1 round + 5 power cleans RX

L-sit hold on parallettes
10 - 10 - 10 seconds

TTB practice

Then evening Hatha yoga class (60mins)

death_squad
snatch_balance
pistols
skills_practice
RX_bar
hatha_yoga

Prowlers @ Enduro

Morning session held at Reebok CrossFit Enduro

Prowlers - 315#
50m x 8

32 / 48 / 1:16 / 1:28 / 1:07 / 58 / 1:36 / 56

28kg KBS practice
3 sets
9 / 8 / 8

50m_prowler
skills_practice

CFSG

Post-coaching at CFSG

Power Snatch
x 1 x 5

76# x 1 x 5

Good Morning
x 3 x 3

100# x 3 x 3

Barbell Row
2 sets amrap - 76#

OH grip - 15
UH grip - 12

Reverse Hip Extensions

10 - 10 - 20 (first time to hit 20!)

Focused on form and technique. First time I've felt good lifting in a while, plus no blacking out. Finally,must be recovering.

power_snatch
good_morning
barbell_row
supplementary_work

Strength

Went into CFSG with vain hopes of PRing my lifts in spite of still not having recovered AND being in the middle of the 21DSD detox. Hahahahaha. Oh well.

Front Squat
1 - 1 - 1

171# / 195#F / -
140# x 3 x 3

Push Press
1 - 1 - 1

100# / 111#F / 120#F

Meh.

front_squat
push_press
1RM

Strength at CFSG

Still not fully recovered. Was hoping to have a go at the met con which looked fun today, but was dizzy and lightheaded so did some light strength work:

Weighted Pull-ups
1 - 1 - 1 - 1 - 1

5kgF / 5kg / 8kgF / 5kg

(Previous PR 7kg but no juice in me this morning, still drowsy and shaky from meds...will try again once I feel better.)

Front Squat
100# x 3 x 5

Bench Press
70# x 2 x 10

GHD - reverse hip extensions
10 - 10 - 10 - 10

weighted_pullup
front_squat
bench_press
supplementary_work

CFSG

Have been sick the past few days, so took it light and focused on movement. Tried to catch up with missed strength from Tuesday/Wednesday.

Power Snatch
65# x 1 x 10 (still pulling with arms slightly)

Snatch Push Press
95# x 2 x 3 (should have been 5 sets but I was dizzy from the meds - stopped while it was safe)

Good Morning
95# x 3 x 3

Back Squat (to replace box squats)
120# x 3 x 10 (OTM)

GHD sit-ups - 50
Ab wheel - 50

power_snatch
snatch_push_press
good_morning
back_squat
supplementary_work

CFSG & Fundamentals

Snatch Balance
1 - 1 - 1

70# / 81# / 90#

Then for speed/dropping under:
81# x 2 / 70# x 2 / 61# x 2 / 50# x 2

WOD
10 minute ascending ladder
1 KBS 2/1.5 pood
1 burpee
2 KBS
2 burpees...

Total 11 rounds + 3 KBS RX (G)

Then Death Squad Training immediately afterwards

Weightlifting A:

3RM deadlift

Warm Up
140# x 3
180# x 3

Working sets
210# x 3 PR
221# F (2 reps, failed 3rd)

Supplementary work

Alt KB press (8kg)
2 sets amrap
13.5 / 12

Triceps (blue band)
2 supersets - pulldowns/extensions
1. 17 / 12
2. 14 / 8

Glute Ham Raise
2 sets amrap
12 / 12

Demo'd Dead series at Enduro for Fundamentals 3 in the evening

*don't "bounce" back into position
*Deadlift - keep knees straight for as long as possible during slow motion to emphasize "hips back"
*SDHL - remember to emphasize "shrug" during slow motion, going both up and down
*Med Ball Clean progressions - no hips just shrug

snatch_balance
gas_mask
death_squad
deadlift
supplementary_work
fundamentals

CFSG

Morning session at CFSG

OHS
1 - 1 - 1

111# / 125#F x 2

* Rushing jerk as usual, plus mental block.  Need to get past previous PR of 120#!

WOD

5 rounds
In 1 minute complete:
3 MU
amrap DUs
Rest 30 seconds between each round

Total DUs - 153 reps (strict box MUs, 20")

overhead_squat

Death Squad Training

Volume A:

Morning hill sprints at Bukit Batok Nature Park with Coach, U-Jin, Jeff, Aole, Yang, Chad and Kelvin

6 x 100m uphill
22 / 26 / 26 / 31 / 33 / 27

1 x 200m uphill
2:01(!)

downhill-facing burpees with U-Jin & Jeff during their fireman carry task - makes you more aware of judging the movement!

Afternoon at CFSG

In place of Skills Set A:

MU progression drills (taken from the Virtuosity series by Dusty Hyland)

• strict shoulder dislocates (OH and L grip)
• hollow hold 10-10-10secs
• tight arch - Superman holds with PVC pipe, Superman holds on GHD, Superman hold 10-10-10secs
• support hold on rings - eyes neutral, thumbs facing forward, toes together and forward
• ring pull-ups - toe nail ring pull ups

Volume C:

Air bike 25mins

13.2km

248.7cal

running

death_squad

sprints

100m_sprint

skills_practice

air_bike

Prowlers & Hatha Yoga

Morning session at CFSG

Prowlers 270#
3 x 50m prowler + 200m

1:37 / 2:06 / 1:58

Then:

Bar work:

• strict pull-ups (OH grip) 1 x 5
• dead hang + scapula retraction (3 x 5 reps)
• swing (3 x amrap)
• "pull and hold" (3 x amrap)

Supplementary Set B

TTB (2 sets amrap then continue to accumulate minimum 15 reps)

4 - 4 - 3 - 3 - 5

GHD half-ROM sit-ups

2 x 20 (10 lower half / 10 upper half each set)

Evening Hatha Mixed yoga class (60mins)

Inversions and Arm Balances focus:

• Crow Pose
• Headstand
• Side Crow Pose
• Shoulder Stand

50P_+_200m

prowlers

supplementary_work

skills_practice

hatha_yoga

Team WOD

Team WOD at CFSG (in place of normal programming)

With Chad, Akshay and Matt:

3 RFT
Bike 10 cal
150m run

Each athlete to complete 3 rounds

16:27 (V)

Death by burpees, led by Akshay: 13 rounds

Then Supplementary Set B

BO barbell rows @ 71#

2 sets amrap
OH grip - 15
UH grip - 12

Reverse Hip Extensions
10 - 10 - 10 - 10

Headstand practice

team_WOD
supplementary_work
headstand
skills_practice

CFSG & Vinyasa Yoga

Morning session at CFSG

Clean & Jerk practice (actual programme x 1 x 3)

61# x 2 x 10

WOD

Alternate Tabata
DU
KBS 2/1.5 pood

208 RX

Finally broke through the 200 mark and managed 9 KBS on the first and last round. Thought 8 was the absolute max for me with 24kg.

Evening Vinyasa yoga class (60mins).

CnJ
tabata
vinyasa_yoga

Restorative Yoga

Feeling pretty under the weather so went for Restorative Yoga (75mins) instead of the usual Hot Vinyasa class.

restorative_yoga

Hatha Mixed Yoga

Headstand and Wheel practice.

hatha_yoga

Vinyasa Yoga

Training days and new classes starting mean no CFSG fora couple of days. Will try to catch up in the second half of the week.

Evening Vinyasa yoga class (60mins).

First class in over a month, achilles feels a little tender from the stretches it's clearly been lacking these last few weeks.

vinyasa_yoga

Home WOD

No time to get to any gym so a mini WOD between chores:

For time

2-4-6-8-10-8-6-4-2
Russian KBS (24kg)
Burpees (strict push-ups)

5:56*

*I often lack the motivation to "compete" for a good time when I'm on my own, so today I decided I had to beat Swedish House Mafia's "Greyhound" (6:51), and it worked!

home_WOD

Death Squad Training

Volume / Monostructural WOD A

5k run

29:54

outdoors, 0900h

First 5k run (or anything longer than 1k for that matter) in 14 months. Same timing as what I used to get when I ran every day of the week, so although it could be better, it's good to see that whatever else I'm doing meant I survived after such a long break from running. The boredom, on the other hand....how on earth did I ever run a marathon?!

5k
running
death_squad

CFSG

First session back at CFSG - nice to sweat with ease after a month of cold workouts!

Morning session

Deadlift
70% x 2 x 10 (speed)
160# x 2 x 10 - finally, each and every set without hook grip, yes!!!

WOD
3 rounds
In 2 minutes complete:
300m run
amrap burpees

Score: 8/7/6

Then

Supplementary Set B

Bent Over Barbell Row(81#)
2 sets amrap
OH grip - 10
UH grip - 10

Reverse Hip Extension on the GHD
2 sets 20 reps
(split into 10-10-10-10)

deadlift
running
supplementary_work

Bench Press Clinic & Supplementary Work

Bench Press Clinic at CFSG

*form / technique
*supplementary strength exercises
(see Death Squad blog and accompanying videos)

Supplementary Set A

2 sets amrap TTB

6 / 3 (2 / 1 / 3) - until my numbers go up I will accumulate 15. Once my amrap sets improve, total number of TTB to accumulate will increase.

GHD half-ROM sit-ups

2 sets 20 reps
(10 lower ROM / 10 upper ROM)

supplementary_work

Fitness First Fusionopolis

CFSG strength:

Back Squats
x 3 x 5

70kg x 3 x 3
75kg x 3 x 1
80kg x 3 x 1

Push Press
x 3 x 3

40kg x 3 x 3

Then rowing intervals:

200m x 10
30secs rest between sets
No set can take longer than first set

52 / 51 / 51 / 50 / 50 / 50 / 50 / 51 / 50 / 49

100 flutterkicks

back_squat
push_press
rowing