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