Rest Day

.... can i get any more sore ?? ....
(cheong 4 more days!!!)

Back Squat + BOX WOD

Back Squats
100lbs x5 x3

300 Squats
On the minute,
3 Pull Ups, 3 HSPU
11:22

C&J + DL&KTE

Clean & Jerk
85% x2x4
30kg/35kg/37.5kg/40kg/45kg

Leg Press (with Kwan Yao)
100kgx15
200kgx12
250kgx10
300kgx8
then drop set

21-15-9
Deadlift 60kg
Knees to Elbows
6:51

Rest Day

Had my 8 hours sleep. Woke up twice through the night but manage to doze off quickly.

OHS + BOX WOD + KB

0700 (With only 2 hrs of sleep)
Overhead Squat 3-3-3-3-3 (New Love)
80lbs/ 88lbs/ 100lbs(F)/ 100lbs/ 111lbs(F)

3rds
460m Run
20 Pull Ups
20 WallBall 5kg
21:03
(The most pressurizing WOD ever, training with 2 very strong guys Leonard & Yang.)

1400
3 sets on 16kg KB
1min Swing (R)
1min Swing (L)
1min Swing (2-hands)

Nap 10mins x 3 by the pool. Phew.

Sleep Issue

Ok this is really pissing me off.

I can't sleep. And when I do sleep, I wake up at least 2 times in the night. So when I got up at 3am, I went online to research about this annoying "disorder" of mine. Its starting to affect my performance in the day as i yawned alot more and tend to feel sleepy even while training myself or my clients. I am so exhausted during the day and all i want is to sleep but once i get on the bed, I JUST CAN'T SEEM TO SLEEP!

Here's a very interesting link that may have helped me troubleshoot the issue.
http://www.moodjuice.scot.nhs.uk/sleepproblems.asp

My current sleep pattern:
11pm: In bed, toss and turn (I think after 30mins i fall asleep)
2am(ish): Wake up, check time, (sometimes toilet) and another 30mins trying to sleep.
4am(ish): Same as 2am ish.
5am: So a quick nap later, alarm goes off. Time to wake up for real. Sometimes hard to get up, most times easy to get up.

Total sleep time+ approx. 4-5 hours. (There's also less naps in the day)

My deductions:
1. Stress, Anxiety & Worry:

• Everytime I wake up I check my blackberry for the time. I see the mails/messages waiting to be read. I open them and start reading. I think then my brain starts working already. I don't reply emails but get concerned about smses of cancellation and reschedules. Stress/Anxiety?
• I am not able to check which days of the month i can or cannot sleep but this month is a tough month, missing sales budget and hours budget. Stress?

Now lets look at in a different view. Some will be quick to blame overtraining. Here's a link to overtraining syndrome:
http://www.exrx.net/ExInfo/Overtraining.html

The only signs i can relate to are:

1. Slower recovery after exercise
2. Increased irritability and depression

Sign no. 1 I take a significantly longer time to recover from my sore upper trap and triceps. This soreness was derived from friday's workout and today, approximately 3 and a half days later i still feel it. My usual recovery time would be 2 days max. its taking almost double time to recover.

If no. 1 was about the immediate recovery after exercise, then i don't think i have any issue on that.

Sign no. 2 I don't blame it on the moodswings of the menstruation as it was over last friday. I do feel easily annoyed by the slightest things and tend to be less sociable to get less chance to be annoyed by others.

Solution:

Buy an alarm clock, depend solely on it and switch off handphone throughout the night.

The anxiety part...... takes time to get rid of i guess.

Shi*. 1 and a half hours more to alarm. Crossfit at 7am.

Spinning + Deadlift

1215-1305
Spinning (with Mhairi)

Then,
Deadlift
75kg x5x5

Upper Trap. still sore, but slightly better than yesterday.
Triceps still sore too but from what ??? Chest? Push Jerk? Overhead Lockout?

Kettlebells @ SgTitans

20kg Clean (with Kelvin)
2 sets only
12reps/min - 1 min (L) 1 min (R)
Total lift - 48

Then,
180kg tyre flip unassisted for the first time woooohooooooooooooo !!!!
1-1-2-2

Rest Day

....busy building a fort....

Strength + BOX WOD

I need to get stronger, faster and fitter and this time, NO FARKING distractions!
1530
DB Chest Press
14kg x15
16kg x12
18kg x12
20kg x10

Barbell Bend Over Row
30kg x15
40kg x15
50kg x12
50kg x12

1900
Clean 1 + 1 Front Squat
100lbs x1 x5

5rds
12 Deadlift 88lbs
9 Hang Power Clean 88lbs
6 Push Jerk 88lbs
13:21

Strength Day

Back Squat
40kg x15
50kg x12
60kg x10
70kg x 8
80kg x 6

Leg Press
100kg x15
150kg x12
200kg x12
250kg x10 + 200kg x12 + 150kg x15 + 100kgx15

Walking Lunges (20kg bar)
24 steps x3

Rest Day

Shoulder Press + BOX WOD

Shoulder Press
70lbs x3x2
70lbs x4x2
70lbs x5x2

21-15-9 Burpees
45-30-15 Wallball 5kg
460m run in between
15:12

Back Squat + BOX WOD + Run&Row

0700
Back Squat
120lbs x 3 x 10

7 rds
10 Pull ups (jumping)
10 KB OH Swings 16kg
11:42

1000
Run 500m x3
2:47, 2:45, 2:38

Row 500m x3
2:07, 2:14, 2:09

(Row better timing compared to 14 Jul)

Kettlebells @ SgTitans

5 sets on 12kg - 8s/rep

10 snatch L
10 snatch R

Total - 100 reps

4 tyre flips (180kg - continuous but assisted. left early as there were too many participants and too little time.)

Rest Day

Exhausted.

Deadlift + BOX WOD + Strength

0700
Deadlift
1-1-1-1-1
140lbs, 170lbs, 190lbs, 210lbs (F), 210lbs (F)
(Lower Back & SCM still sore from Wednesday. Annoyed. Can't get PR.)

Sled Sprints
45lbs - 50m
90lbs - 50mx4

1500
Walking Lunges
12kg DB each hand - 26 steps x 4 sets

Rest Day

Super sore in the back of neck and lower back.
Can't rotate neck as much as before.
- Recovery & Corrective Exercises: 1hr -

Back Squat + BOX WOD + Run&Row

0700
Back Squat
120lbs, 130lbs, 190lbs (F), 190lbs (PR!!)

5rds
6 Muscle Ups (frm floor)
5 HSPU (toes on box)
30 DU
Time = 13:55

1530
500m Row x3
2:11, 2:15, 2:14

500m Run x3
2:59, 2:46, 2:45

C&J + BOX WOD + RPM

0700
Clean & Jerk
100#, 110#, 120# (F)

10,9,8...1 KB OH Swings 16kg
50m Sprint in between sets
Time - 5:09

Then,

1215-1305
Spinning

Operation Shape-Up

Run 3km in 20mins - 4pts
1km bicycle sprint 1:24 - 6pts
80% BW Assisted Chin Up 9# - 5pts
50 Pushups - 6pts
70 crunches in 1min - 6pts
47cm Sit n Reach - 5pts

32/36 points

Rest Day

Kettlebell + May 17 WOD

3rounds of 16kg KB

1min Clean (R) 12rpm
1min Clean (L) 12rpm
Rest 1min

Then,

5rds
5 thruster 30kg
10 burpees

6:04 (compare to WOD on May 17)

Strength

1 Snatch & 5 OH Squats
20kg
2-2-2-2

Power Clean 40kg
3-3-3-3

Back Squats 50kg
5-5-5-5-5

Rest Day

"It's about loving what you do, caring enough to do it right and ultimately sharing your knowledge as broadly as possible" - Coach G.

Deadlift + BOX WOD + Sled

Deadlift
170#x3x3

Then,
12mins AMRAP
460m run
10 Box Jumps
10 OH Swings 16kg
~3 sets

Then,
90# Sled Pulls, 90# Sled Drags
135# Sled Pulls, 135# Sled Drags

Shoulder Press + BOX WOD

Shoulder Press
50lb x3
60lb x3x2
70lb x3x2

4rds
50 Steps Lunge
8 Muscles Up (Start from knees on the floor)
50 Double Unders

23:40

Kettlebell WOD

Double Hand Swings - 15 of each
8kg, 12kg, 16kg, 20kg, 24kg, 20kg, 16kg, 12kg, 8kg

4:30

Rest Day

Power Clean + May 15 WOD

Power Clean 35kgx8x3

Tabata
Push Press 25kg
(Lowest Rep - 3)

Alternate Tabata
SDHP 30kg (5)
Dips (12)

400m Run x3

4rds
15 Deadlift 60kg
50 Squats
11:51 (Compare to May 15 WOD)

Rest Day

"Man must be arched and buttressed from within, else the temple will crumble to dust."
- Marcus Aurelius Antoninius

Rest Day