Double Day

BOX WOD in ProFit 1600H
5rds
5 Overhead Squats 30kg
5 Pull Ups
50 DU
=> 19:34

Kettlebell Training @ KBHit 2000H
18mins Warmup with 8kg

With 16kg, Jerk each side;
7, 8, 9, 10, 11, 12, 11,10, 9, 8, 7

Rest day

BOX WOD + KB

Prowlers
5rounds of
(3x45lbs) x 50m + 230m sprint
1:19 / 1:15 / 1:24 / 1:32 / 1:36

*Last best time of 50m prowler(2plates) and 230m run was 1:38. Happy with 1:15 but could do better. Stabbing pain up left calf and shin.*

1900
Jerk On 12kg KB
4rds of
90secs L / 90secs R / 60secs Break
27 / 28
24 / 22
20 / 12
20 / 20

Box Squat + WOD

Box Squat
30kg x 2 x 12

3rds
10 Deadlift 60kg
10 Burpees
=> 3:39

(Andyn at 80kg, 3:31)

*Practice Seated Muscle Up with Andyn - 3 x 4*

BOX WOD + KB

Power Clean 1-1-1-1-1 => 100/110/110/115/120F
*PR last year before wrist injury was 120lbs. Disappointed.*

3rds
5 MU (seated x2)
12 KB 2 Pood (1Pood)
400m Run
=> 10:30
*Sharp pain under both feet while running on third round. Lateral part of left calf still tender from rolling on Saturday. Peroneus Longus. Very tight. More rolling to come.*


1530 Kettlebell with Andyn

20L /20R Clean, 20kg, 6sec tempo.

4sets of 5 reps each side
2 Chest Bump + 1 Jerk - 16kg

Rest Day

BOX WOD

Sled Sprints 90lbs x 230m
Burpees
WallBall
DU
=>1125 reps
Partnered with Tin, Dylan and Rich!

*Saturday's WOD is ......... HOT as HELL .......but awesome! Sleds + Prowlers 3 times this week for me, I'm convinced, he's evil.*

0630  2 soft boiled eggs, fishoil
0800  Grande Black Coffee
1300  Double Up Chicken + 2 Gdn Veg
1700  100g beef, 3 Eggs, Broccoli, stirfry with onion and chili, fishoil
--------------------end----------------------

Double Day

0700 BOX WOD

30mins AMRAP GROUP WOD (Lenny, KC, Nic, Jenn, Me)
Prowlers 90# x 100m
Squats
PushUps
Battle Chains
Box Jump

2000 KBHit

Long Cycle
4minsL 4minsR - 12kg
3minsL 3minsR - 12kg
2minsL 2minsR - 16kg
1minsL 1minsR - 16kg

Clean
10L/10R x 3 sets - 16kg

Detox/Clean(Not so) Day 2
0530  2 Soft boiled eggs, fishoil+vit c
1100  300g grilled chicken, 1 cup broccoli, fishoil
1400  100g beef, 2 eggs, 1 cup broccoli, stir fry with onion and chili, fishoil
1500  Iced Black Coffee
1800  150g Grilled Salmon, 2 Boiled eggs, 1 cup broccoli
2000  During KBHit training, 100Plus x 1 can
2200  Grilled Chicken, 2 Garden Veggie (some sauce in vege)
2300  2 tbsp Adams unsalted peanut butter, fishoil

Sprints

50m Sprints x 10

Then, SMFR, assisted. Thanks Coach K.

*What an awesome and fruitful day. Taught. Trained. SMFR. Read. Nap. Taught. Rest.*

Detox/Clean Day 1
1200 4 scrambled eggs, 120g Salmon, 1 cup broccoli, pepper to taste, fishoil+vit C
1630 1 Grande Iced Black Coffee, 100g stir fry beef, 2 eggs, stir fry with onion and pepper, fishoil
2000 1 apple
2200 100g stir fry beef, 2 eggs, 1 cup broccoli, stir fry with onion and pepper, fishoil

BOX WOD

Warm Up
39 Burpees + 1km Run

Sleds 45lbs x 230m x 2 => 1:36/1:59
Prowlers 45lbs x 230m x 2 => 2:28/2:40

*Huge headache. Again. Rested 10mins before box squat.*

Box Squat (Blue Resistance Band tension)
50lbs x 2 x 10

*Ass on Fire. But I need this. And a detox.*

Strength + WOD

Back Squat 60kg x 6 x 4
Push Press 30kg x 8 x 3
Bench Press 30kg x 8 x 3
Pull Ups 5-5-4-4-4

5rds
12 Overhead Squat 30kg
30 DU
=> 9:40
[Irving H. at 30kg(bad back) and 60 skips with muay thai rope => 6:20]

*Headache after WOD, aircon too cold on my head. Need to climatize.*

Rest Day

Woke up with bad tummy. Rest.

Rest & Recuperate

Someone: Wow, did Crossfit do this to you?
Me: Yes, come join me.
Someone: No, its too hard.
Me: *Blank stare.* Pff.

Dinner & Dance

*It's Party time*

BOX WOD

Power Clean + Jerk 75% x 2 x 6
=> 80lbs

3rds
5 MU (Seated x 2)
10 Power Clean 140/100 (90lbs)
=> 8:12

3rds
Prowlers 90lbs x 50m + 230m run

Wrist and elbow killing me during the WOD.
But I killed them at Yi Xin TCM! Die you evil knots!

Rest Day

Run & Row

Woke up with a very sore right shoulder. Can't look right. So tight I felt it was going to snap. Migraine as well. Missed BOX WOD but rested and rolled on and off for a total of 3 hours.

Evening (shoulders felt slightly better)
Run 300m/100m intervals = 2km
Row 400m/100m intervals = 2km

BOX WOD

Box Squat 55% x 2 x 12
=> 70lbs (Need to work on speed!)

10mins AMRAP
5 HSPU (Head on 35lbs + absmat)
10 Pull Ups
20 Walking Lunges
=> 3rds 18 Lunges (Need to string kipping pull ups together!)

BOX WOD

Snatch 1-1-1-1-1
=> 78lbs (Technique focus. Stop jumping forward.)

5rds
5 Power Snatch 120/80 (65lbs)
10 Burpees
=> 6:26 (Thought I was gonna nail this. But burpees seem harder after the snatch.)

Ring Dips 1 x 10

3rds
Prowler 90lbs x 50m + 230m Run
(He's so evil.)

Rest Day

I feel like a trainwreck.
I've got torn palms from pull ups.
My abs are sore when I did not even do a single sit up.
I can't move my neck without wincing.
My forearms are sore.
My hamstrings are super tight.
My right wrist is acting up again.
I overslept and did not attend my race.

But why am I so damn pleased this week?

Rest Day

Long Day Yesterday
Long Day Today

Double Day

BOX WOD 0700

Snatch 70% x 2 x 6 => 70lbs

1-2-3....10 Pull Ups
10-9-8...1 KB 1.5Pood
=> At 10mins cut off - 9rds (rxd)

*Tore palms. Sore forearms. But happy collecting rxd WODs.*

Kettlebell training 2000H

8kg Jerk
Amrap 6mins each side
77reps/81reps

8/10/12/16/20 kg Jerk
15s each side AMRAP, 1 set

Rest Day

Hamstrings and Lower Back so sore !

Double Day

BOX WOD 0700
Power Clean + Jerk 70% x 2 x 6
=> 70lbs

3rds
400m RUn
15 Wallball 5kg 9
 Burpees
=> 10:41
*Practice POSE running during WOD. Breathless, but better than last week. Phlegm.*

(1500 WOD with Patrick)
Crossfit Games Week 2 WOD

15mins AMRAP
9 Deadlift 45kg
12 Pushups
15 Box Jumps 20"
=> 7rds + 3 pushups (rxd)

BOX WOD

Box Squat 50% x 2 x 12
=> 70lbs x 2 x 6
=> 80lbs x 2 x 6

5,4,3,2,1 Muscle Ups (Seated MU x 2)
Thrusters 160lbs/110lbs (80lbs)
=> 5:02 *
Twinge in wrist during 4th set onwards. Fine after.*

Strength + WOD

Incline Bench Press 40kg x 5 x 5
Back SQuat 60kg x 5 x 5
Deadlift 60kg x 5 x 5
Pull Ups 4-4-3-3

(WOD with Patrick)
5rds
250m Run
1min AMRAP DU
=> 173 DU

Rest

Apr 1st(Fri) - Apr 3rd(Sun)