Jul 1 WOD: Guilt workout

Maybe it's all in my head, but Monday WODs are so much more difficult. Probably because I usually eat faileo the whole weekend. This weekend I pigged out on way too much cake during the weekend and felt so heavy and lazy today that I briefly toyed with the idea of skipping the WOD.

A. SWOD

Power clean 12 x 2 (80% of 1RM)

B. Metcon

5 RFT

15 double unders (unbroken)
10 parallette push ups
5 strict pull ups

I used 95 lbs for the power cleans, and although I wanted to complain about re-bruising my collarbones -- I didn't want to sound like such a girl so I kept my mouth shut as much as possible. The metcon called for unbroken -- yes, unbroken -- DUs. It was at the 10th minute when I finally got my 15 unbroken DUs, and so I was able to finish 1 round. Pathetic! I virtually spent 10 minutes working on my DUs. I was so pissed that for the first time, I joined the other double WODers in the bootcamp.

Well, 0% would be an exaggeration.

Bootcamp WOD:

4 RFT

400m run
15 ring rows
15 overhead lunges
15 hollow rocks
15 medicine ball cleans

Rhona and I just considered the WOD as practice for the throwdown, since we know that there will inevitably be a running WOD there.

My scores: 95 lbs (power clean); 1 round (blue band pull ups); 29:41 (25 lb plate for OH lunges, 6 lb ball for MB cleans)

Jun 10 WOD: Burpees and plates

Looks like it's going to be another tough week ahead.

A. SWOD

Back squats 5 x 5 (75 - 80% of 1RM)
Partner glute ham raise 4 x 10

B. Metcon

2 RFT (18 minute time cap)

30 burpees
40 plate ground to overhead (45/25)
50 plate overhead lunges

Helen and I shared a bar for the squats and we used 100 lbs. The partner GHR felt a bit strange, but that's how it is when you do something for the first time. For the metcon I used the prescribed 25 lb plate. It was painful! I felt the sweat streaming down my face and I kept imagining that I would have to go through worse if I were seriously training as regional-level athlete. The trend at the box seems to be for athletes to work towards being able to join the CrossFit Asia Regional competition next year. That's for the serious ones. Me, I'm happy just getting PRs and improving on my lifts.

My score: 100 (back squat); 1 + 35 plate ground to OH