Squats + WOD

Front Squat
60kg x 5 x 5

21-15-9 (Sharon's virgin Crossfit WOD)
KB Swings 8kg
Wallball 3kg
=> 2:55

500m Row => 2:01

Double Day

0700 Box WOD
Snatch 1RMx5
65lbs-65lbs-75lbs-75lbs-75lbs

5-10-15 OHS 75lbs
21-15-9 TTB (Sub with Knee to elbow)
=> 7:55

*Felt really heavy and slow. Must cheat smartly. Not before a Monday morning WOD. Blegh.*

1500 @ FP
3km Run = 19:11

SGTitans

Tyre Flip relay (with Sab, Son, Dev)
1-2-3

Circuit
9 Tyre Flips - 2 x 32kg KB Walk 20m - 9 Tyre Fips

160kg Chain Pull (Anterior)
~1m x 2

Rest Day

Double Day

BOX WOD 0700
Sled 90lbs x 50 m x 3
Reverse 90lbs x 50m x 3
Sled Sprints 45lbs x 50m x 3

Easy Training @ FP 1700
Handstand Pushups
2-2-2-2-2
Strict PullUps
3-4-4-3-3
Flat Bench Press
40kg x 6 x 3

Partner WOD with Jenn

Clean 40kg x 6 x 3

Partner WOD with Jenn
5rds of
10 Left/10 Right - KB Snatch 12kg
AMRAP Wallball 5kg
=> 14:55, 255 Wallball total

BOX WOD @ CFSG

Back Squat 65% x 2 x 10 => 130lbs

10mins AMRAP
6 Pull Ups (Band)
12 KB Swings 16kg
230m Run
=> 4rds + 7 Swings

100 Burpees @ own time.

Rest

Flight back to Singapore

WOD @ FF Bondi Junction

20kg KB Swings
5rds of
30s Work/30s Rest

DB Thrusters 10kg x 8 x 5
OH Lunges 10kg x 12 x 5

Rest

WOD @ FF Coogee/Randwick

Clean 35kg x 10 x 3
thrusters 30kg x 10 x 3
Back Squat 60kg x 6 x 3

(The olympic bar seems light and thus the figures here may not be accurate.)

Rest

Flight back to Sydney

WOD @ FF Melbourne

Clean 40kg x 5 x 3
Pull Ups 2 x 5

Partner WOD with Patrick
50 SDHP 35kg each
AMRAP Burpees
(Every 10 SDHP Partner A does, Partner B does AMRAP Burpees. Then swop.)
=> 11:59, 127 Burpees total

Rest

Mon 15 Nov => Rest
Tues 16 Nov => Flight to Melbourne
Wed 17Nov => Rest

WOD @ CFX

7 mins AMRAP
10 OH Lunges 10kg
10 Pushups
=> 9rds + 7 Pushups

Fran @ CFX

21-15-9
Thrusters 25kg
Jumping Pull Ups
=> 4:52

*Crossfit Level 1 Certification Course at Crossfit Effects, Sydney (13-14 Nov). What an experience!*

Rest

Thurs 11/11/10 => Sick in Sydney

Fri 12/11/10 => Rest

BOX WOD

50m Sprints x 3

50m Prowler 90lbs x 3

50m Sled 90lbs x 3

Rehab

Left Shoulder Impinged.

Left leg Shin-splint-like feeling.

SMFR - 1hour.

Shoulder Press 20kg x 20 x 3 (Rehab)

*Been fighting away cold and cough. Vit C and Water loading. Hopefully all is well through the course this weekend. Spent too much time and money on this, I cannot fark up.*

BOX WOD

Back Squat
170lbs x 1 x 4

5rds
21 Pushups
15 KB Swings 16kg
9 Box Jumps 18"
At Cutoff 8mins => 4rds + 21Push Ups + 11 Swings

*Planned a double day. But spent time studying instead. I feel fat after the weekend and the kuih lapis the boys bought for me!*

Rest Day

BOX WOD

Snatch Balance
80lbs x 2 x 3
(Failed at 90lbs. Squat not low.)

3rds
5 MU (sub. 15 seated MU)
10 Push Press 60#
30 DU
=> At 10mins cutoff time; completed 2 rds + MU+ PP + 10 DU

SGTitans

Tyre Flips 180kg
10 x 3

Log Walk
Each side= 20kg + cylinder= approx. 20m
Each side= 28kg + cylinder= approx. 20m x 2

*My goal to do 10 flips at a go have been achieved. Now to work on the consistency of every flips and quicker.*

BOX WOD

Snatch High Pull
95% x 3 x 2 => 65lbs
100% x 3 x 2 => 85lbs

5-10-15-20 KB Swings 16kg
20-15-10-5 Wallball 5kg @10ft
230m Run in between set
=>9:20

*Delts and Lats sore from Overhead Squat on Monday. Legs went missing. Squats Tues, Wallball Wed.*

BOX WOD @ FP

6-5-4-3-2-1 Clean & Jerk 30kg
1 round of Cindy in between set
(5 Pullups, 10 Pushups, 15 Squats)

=> 9:24

Double Day

0700@ BOX
Clean & Jerk (80% x 1 x 4) => 80lbs

4rds,
5 Overhead Squat 80lbs
7 TTB
9 Box Jump 18"
=> 6:07

1800 @ FP
5rds
10 Snatch L 12kg
10 Snatch R 12kg
=> 5:26