Crossfitters are afraid of the dark

Warm-up
1/2 Tabata Bottom to Bottom squat (rest at bottom of squat)
1/2 Tabata KB Swings (16Kgs)

Strength
5-5-3-3-1-1 Front Squat (85kg max)

WOD
15 minute AMRAP
400m row
7 Squat Clean Thrusters 45kg
5 Strict pull-ups

The WOD was supposed to be 20 minutes and with 400m run. However as I was leading the pack it was just not going to happen. Continue reading

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A leg up on the competition

Strength/Skill
2-2-2-2-2-2 Snatch (40kgs)
Muscle up progression and kipping pull-ups

WOD
15 minute AMRAP
10 Single leg step up with 10kg sandbag (5 per leg)
10 second L-sit
10 Jumping squat with 10kg sandbag

It has been a while since we did snatches with a barbell so I had no idea what weight to throw around. I was paired with David and we stuck at around the 35kg weight to work on our technique. I think I got it down a bit so I can probably increase the weight a bit more next time around. I’ve also lost the little technique I had in kipping pull-ups so I need to work on that if ever it comes up on future WODs.

The WOD itself was a good preparation for our upcoming Nepal trip. It was a leg blaster with additional weight, a perfect simulation of trekking in the Himalayas. I managed to do 11 rounds and 10 step-ups. I felt ok through it all and did not stop… paused for a bit to get the blood going on the legs, but that was it. I also did not sit or lie down after the WOD, even though it was a leg killer. Like in a boxing/MMA match, both fighters raise their hands and walk about giving the impression that they’ve won. I’m trying to get into that mentality of not being defeated by a WOD even though it sucked. It’s not just the physical aspect I want to train but also the psychological. We’ll see how I get on with this one.

Which Witch?

It was another day for another Girl WOD and yes, this one was a real Witch as well.

Warm Up:
200m run + 2 rounds of — 10 dislocates, 10 rollovers, 10 bootstrappers, 10 squats + 200m run

WOD:
“Kelly”
5 Rounds for Time
400m run
30 box jumps (20″)
30 wall balls (14 lbs)

Someone just posted on the Ronin Wall that this should be renamed “Hell-y” — that sounds just about right.  I knew beforehand that it would be tough for me to finish 5 rounds even with a cap of 40 minutes.  So I decided to scale down and do 4 rounds. I was making up for it by making sure that I jumped all my box jumps and that I still tried for height on my wall balls. Tried to pace myself, but I found myself stopping every 15 jumps and every 10 wall balls.  I eventually got my 4 rounds at 28:12.  If I had attempted a 5th round, I would have probably compromised my jumps and the wall ball height and still not finish before 40 minutes. Overall, happy with it, especially as its my first encounter with Helly, er, Kelly. Continue reading

That’s What I Get

Warm Up:

200m run
3 rounds of — 10 dislocates, 10 rollovers, 10 bootstrappers

Strength:
Overhead Squat 2,2,2,2 (30kgs)

WOD:
21-15-9
Push Press (25 kgs)
Box Jumps
Double Double Unders (Singles: 63,45,27)

Another PR today!  Nic and I were sharing a bar, and we worked up to 30kgs for the Strength bit.  I’ve not done a lot of Overhead Squats, but certainly happy we pushed for that weight.

The Push Press was definitely the toughest part of the WOD for me.  On the first round I was tempted to throw down the bar on my 15th rep to rest.  But I just told myself, it was only 21 and then the next set will be for less, so I should just stick with it.  Managed to go through until the end of the 21, but I did drop the bar at 10 for the set of 15.  I didn’t mind that I had to clean it off the floor again, I just needed a break. Continue reading

Notting Hill Carnival 2011

For the longest time, Notting Hill to me was just a movie — a personally well-liked movie but still just a movie nonetheless.  This year when we first visited London, we had a chance to wander about the markets and found that it also has some really nice looking homes.  Of course when we started to researching places to rent when Allan was moving, we found out that they all came with a price — and it was way, waaaaaayy beyond the budget.

Last September, we heard about the Notting Hill Carnival — a yearly festival where people fill the streets to get a glimpse of the floats (they were more like trucks with massive sound systems rather than floats really) with their legion of colorfully dressed revelers, move in the unmistakably Caribbean booty-shakin’ way and to indulge in Jamaican Jerk Chicken.  Booze of course is expected, this is England after all. Continue reading