Rest (Recover)

Errands. Checked.
Doctor. Checked.
Acupuncture. Checked.
Splitting Migraine. Checked.

Rest (Recover)

Rest Day *Can March get any worse????*

Rest (Sick)

After almost 2 weeks of trying to keep it together, I succumbed to taking a rest today. I was looking forward to the box squat and trying my hands out at the 'proper' handstand pushups in the WOD today but I have been feeling like fish out of water all the time. More protein, more fishoil, more Vit C, more water, more sleep. This effin' cough has got to stop!

BOX WOD

Overhead Squat 3-3-3 => 90lbs/100lbs/110lbs

Alt Tabata
Pull Ups
Double Unders
=> 178

*Still recovering from cough and feeling breathless. Not cool. *

Rest Day

Been fighting sore throat, cold and cough for the whole week. Its a phlegmy painful cough today. Sunday is a full day devoted to rest. Hope its gone by tomorrow!

WOD @ FP

12mins AMRAP 7 Overhead KB Swing 16kg 7 Box Jumps 18" 20 DU =>> 9 rds + 15 DU

BOX WOD

Snatch 75% x 2 x 6 => 70lbs

10mins AMRAP
3 Power Clean 95lbs
6 HSPU (scaled x2)
12 Squats
=> 8rds + 3 Clean

*Evening classes rock! And I love this WOD! Super hate the HSPU but loving the Clean and Squats. My cold has zapped out my breath, I have lost my voice but I walked away from the box feeling like a million dollars. Don't ask me why. Cheesy I know, but I feel reborn.*

Partner WOD with Jennifer Tan HN

One does

12kg KB Overhead Lunges - 7(R) 7(L)

7 Burpees

The other

Rows as far as possible to clock distance

Then swop.

6 rounds of both exercise.

Jenn: 1665m

Me: 1875

=> 21:08

BOX WOD + Cycle

0700
Clean & Jerk 75% x 2 x 6 => 80lbs

5rds
5 THrusters 80#
10 Pull Ups
20 DU
=> 11:18

1500
Cycle 10km <24:00

*Very dry and "scratchy" throat for past 2 days. Increased fishoil, vit c and water but tonight developed flu and dry cough. Early lights out tonight.*

BOX WOD @ FP

6rds
15 Wallball 5kg
30 DU
=>10:57

*Last round of 30 DUs was horrible and kept getting stuck! Arghs!*

Rest Day

Accidental Rest Day. No time.

Rest Day

Fusion

Row 500m x 2

Run 200m x 2
Run 400m x2

WOD @ FP

5rds
12 Overhead Squat 30kg
30 DU
=> 10:10

Supposedly Rest Day

Assisted Coach K @ Commando Camp

-Prowlers 45lbs approximately 30m
-Sled Run 45lbs approximately 30m

"What will inevitably doom a physical training program and dilute a coach's efficacy is a lack of commitment to FUNDAMENTALS" - Coach G

Double Day

BOX WOD
Sled Sprints 45lbs x 230m 1:49
Prowler 45lbs x 230m 3:01

1330
5rds
10 Snatch L 12kg KB
10 Snatch R 12kg KB
30 DU
=> 9:46

Strength

Jump Squat 30kg x5 x5
Front Squat 50kg x8 x3
Bench Press 30kg x8 x3

Run 200m x 4
12.5km/h
13km/h
13.5km/h
14km/h

BOX WOD

Shoulder Press 1-1-1-1-1 50/60/70/74

5rds
3 MU (6 Seated MU)
5 HSPU (10 Box HSPU)
25 DU
Cut off time 10mins- 4rds + 7 HSPU

*Crossfit really keeps me sane.*

Rest Day

Strength

Power CLean 40kg x 5 x 2 / 50kg x 1/ 50x2 / 50x 3
Bakc Squat 60kg x 8 x 2

BOX WOD

Box Squat 60% x 2 x 8 => 70lbs x 2 x 6 (practice technique)

10mins AMRAP
5 HSPU (10 on 18" box)
7 KB Swings 24kg
21 Walking Lunges
=> 5rds + 1 KB

Prowler 230m 2:02 (-7secs)
Sled 230m 1:39 (+19secs)

*First time on 24kg. Friggin' heavy. Sore back from Box SQ but feeling good.*

BOX WOD

Snatch 80% x 1 x 8
70lbs x 1 x 3
80lbs x 1 x 5

5rds (Cut off 10mins)
6 SDHP 70lbs
8 TTB
12 Wallball 5kg
=> 4rds 6 WB

Prowler - 45lbs x 100m
Sleds - 45lbs x 100m

*Feeling great about the snatch. However SDHP needs polishing.*

Strength+Row

Power Clean 50kg x 1 x 10
Pull Ups 2 x 10
Row 1km = 4:42

Double Day

BOX WOD @ 0700

Snatch 70#/80#F/80#/80#

7mins AMRAP
7 PUll up (Red Band)
7 Push up
14 Box Jump
=> 4 rds + 14 BJ + 7 Push Ups

Prowler 230m - 2:09
Sled 230m - 1:20

1430 @ FP (WOD with Jennx2)
6rds of 20swork/10srest of
OHswing 12kg
HSPU
Box Jumps
=> 138 reps (Jennifer at 153, Jenn at 154)

*Tripped and bent 2nd finger backward. Its swollen at the joint now. Hah*

Box Squat+BOX WOD

Box Squat Practice 50lbs x 3/4 x 8-10 sets

4rds
10 Seated MU
50 Squats
=> 9:45

Sleds+Prowlers 45lbs x 50m x 3 each!

BOX WOD

Weighted Pull Ups
8kg/10.5F/10.5/12F/12F

3rds
230m Run
30 Wall Ball 5kg
30 DU
=> 14:45