Crossfit RD

My Journey to become Fitter. Stronger. Powerful. Better. Crossfit 5883. Penang, Malaysia.

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Pull Up Clinic

Fresh from my injured scapula, I knew I needed to really take care of what I did in this workout and I didn't expect it to be pulls up which is quite lads and scapula heavy.  But anyway we learned the hollow position which I am still failing to badly at it. We proceeded to do kipping pull ups and I am slowly starting to get the hang of it but I really want to proceed to doing butterflies as I feel they have better momentum and the kipping pull up. 

The final WOD was : 

21-15-9-6-3 

Pull up  Box Jump 

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"Grace"

I now know who is Grace and she definitely caused some pain. 

I feel weird doing Grace, perhaps because my form for the clean isn't as "clean" as it suppose to be. I have trouble squatting all the way to the floor. I am blaming this on my ankles so that's something I have to work on. 

WOD

Grace (45KG) - 30 reps in 6:55 seconds. 

I injured my scapular with this workout and was out from Wednesday till Friday. Such a bummer. But i managed to deadlift 100KG at about 3 reps with more in the tank so I feel I can perhaps do more on the next round. 

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Snatch Squat Again

Monday is here and it is as usual one of the hardest days.  Strength Overhead Squat 5 Reps Bar 5 Reps 60% 3 Reps 70%  3 Reps 75% x 2  (45KG)  WOD

9-7-5 Snatch Squat (30KG) Burpee Pull Up Today really did some hurt on my legs and shoulders with both strength and WOD. I really found out where I am lacking in terms of mobility in my shoulders and hip. I need to start working on those so by the end of the year I will be able to reach my target in hitting 40 to 50 KG in Snatch weight. 

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Clean & Jerk Complex

Friday as usual strength day. 

Strength

Front Squats 

60% 4 reps 70% 4 reps 80% 4 reps x 3 

Clean & Jerk Complex Clean x 3 Front Squat x 3 Jerk x 3  60% x 1 - 70% x 1 - 80% x 3 WOD 5 Clean & Jerk EMOM for 8 minutes  This one really hurt. Especially the complex. Having to switch from front squat to Jerk grip. That really took a lot in me to hold on to the bar and not letting it go. Anyways it was good training for my jerk as I had issues getting under the bar fast so this will help strengthen that technique. 

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Burpee Day

Thursday 6/11/14

WOD 

3 Rounds for time. 

21 Kettlebell Swings 15 Burpee 9 Pull Up

Finished the workout in 13 minutes. 

This was a killer and I was spewing by the end of it. It was not pleasant but it pushed me hard so that was a really good workout. I stayed back to work on my Snatch for an hour so that was good too.

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Snatch & Double Unders

Waking up after a very intense tug of war, I was worried that I might have overly strained something but luckily I escaped and was able to attend Wednesday's WOD. 

Warm Up  Burgerner Warm Up Lunges with twist Squat Hold Air Squats  Strength 60% 5 Reps 70% 3 Reps  80% 3 x 3 reps (75KG) 

WOD

EMOM for 10 minutes

Power Snatch (30KG) Double Unders (30 Reps)

This workout is actually simple, but it was the double unders that got me and thus I had to do single leg. I stayed back to did more double under practice but wasn't too satisfied. I wasn't able to get comfortable with the rhythm. I guess it takes time since it is only my second month here. I feel I can do some heavier power snatches in the future and I do still need to work on my full Snatch, perhaps on Friday during strength day. 

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Swimming WOD

On Tuesday, I didn't have a chance to go to the box so I decided to come up with my own workout for the day.

So I decided to hit the pool and do a swimming WOD. 

At 7 am, the pool was actually warmer than I thought : 

WOD

6 rounds of :

50m Swim 10 push up 10 squats  I did it within 14:19. It wasn't a bad time although I did slow down alot during the freestyle swim due to lack of air but I think with time I should be able to do this workout under 10 minutes. 

My second unexpected workout was a Tug of War during my team building with Dell. I woke up next day sore throughout my back, from upper to lower and even oblique. It was a good way to target muscles that I would never target on a normal workout, I was glad I didn't rip my fingers on the rope. There were plenty of heavy weight on the other team. Glad to get out of there without many wounds. 

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Deadlifts day!

 I have missed quite a few days of writing. But no matter, here are some updates of my current progress. 

From this week onwards, it is going to be the beginning of a different schedule. I will be going in the evenings instead of my usual mornings due to work timings. We shall see how I feel about it by the end of the week. 

So the workout for today : 

Warm Up 

Knee Up Kick your butt skip  Squat Hold Lunge with twist  Mobility  Foam Roller, Band & Ball - Streching Quads, Back & Shoulder  WOD

7 rounds for time 11 Body weight deadlift (70KG)  100 Meter Sprint So my result was a 13:40. I feel I could have done better if I paced myself for the first round. I completely blew out my lower back and legs on the first round and the rest was quite a struggle. 

Anyways it was good workout so on to better days! 

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Getting better at double unders :)

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Power Cleans Day!

Saturday, another day and another workout. Today's was fun. Strength was focused on strict press at 40KG, 5 reps only. We then moved on to the WOD, where we had a 21-15-9 of : Power Cleans 40KG Box jump 24 inch Finished -8:00 It was a reasonable time but I feel I should have pushed and gone faster. But getting that power clean technique will be good for heavier weights in the future.

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Mastering the Snatch

Today was strength day and it is my weakest movement so far - The snatch. Today was a good day as I received coaching from Kng. He was one of the veteran crossfitters in Penang and to receive some advise from him is great. 

So we started off early with heavy back squats. 80% with 70KG. 

Moving on to a good exercise which I should wok on more, The Snatch Balance. I managed to get a 40KG for a few reps. Hoping to work more on this in the future. 

Now to the full Snatch. I worked on maintaining my back and posture as I prep for my pull. I failed more times than I could possibly count but I manage to get a few good reps at 30KG. My shoulders are probably not loose enough for me yet as I can carry the bar up but fail on the positioning of it and that's something I need to work on. I want to be able to PR my Snatch at 40 KG by the end of the year so we shall see how that goes. 

Good workout! Can't wait for tomorrow! 

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Halloween Special WOD

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Halloween Special - 3 WODs

I missed out on 2 days of postings due to a combination of coming home late and sleep early. So thus this is my update for the past 2 days and of course today. 

The Halloween WOD was equally fun and scary. It started off with Fran however I had to do a modified version as my partner couldn't do pull ups thus we switched it to heavy kettlebell. Equally good and painful workout. 

21-15-9 

Thrusters (35KG) Kettlebell Swing (24KG)

Finished in 10:45 seconds. Could be better. I shouldn't have dropped my bar at thrusters. 

Moving on. It was a weight lifting gig, trying to lift as heavy as possible - The Clean & Jerk. We only get 3 attempts. 

First round - 40KG (Successful)  Second round - 50KG (Successful) Final Round - 60KG (Successful PR) 

Combined score with my partner - 115 KG

AWWWW yeah! Hit my PR finally and the clean was smooth too. I feel I could do a little heavier clean. The jerk was close but I manage to get it up. *Pat on the back* 

Last WOD of the day was a full scale attack to drain us of all our energy from head to toe. Lucky it was shared between me and my partner

60 Calorie Row 60 Wall ball (14 lbs) 60 Box Jump (24 inch)  60 Push Up 

We manage to finish with a time of 12 minutes. Reasonable I would say. 

Needless to say I was so sore by the end of it, I took a day off the next day for a Swim. which helped immensly. :) 

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Double unders are that bain

To keep this short as i need my sleep. Double unders are such a pain and I will master this shit by December! Pretty much a metcon day.... So all sweats and cardiovascular work. Strength 50 pull ups for time WOD 50-40-30-20-10 Row Double unders

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Snatch again!

It's Monday and its back to Crossfit again! Today's WOD was a surprise. We finally have bench press which is what I have been waiting for!!! But the WOD involved something that I have had trouble with -Snatch. But I gotta say I got through it pretty well and completed 4 1/2 rounds of the workout. Satisfying finish! The wall balls were hard too but the fact that I did well on the snatch form which was truly satisfying. Now to mend my wounds before tomorrow's cardio base WOD. :) Warm up Good morning Lunges with twist Run 400 meter Burgener warm up Strength Bench press 3 x 10 (60%) Bench press 3 x 5 (75%) Bench press 5 - 5 - 5 (80%) 55KG WOD 10 min amrap 5 snatch (30KG) 10 Wallballs 15 sit ups

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Swam for 20 minutes as my light recovery.

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Snatch issues

I always liked snatch but the problem is my technique. I had to do snatch on Friday WOD but I couldn't even lift 30kg consistently with good form. Jon recons I ain't pulling it to my hip enough before launching it above my head. Gotta work on that with my pvc pipe till I get it. I finally got myself a jump rope so I am able to practice my double under. Hope to nail that by next week. Gotta do it daily. Anyways doing more rest this week with swimming as my recovery and lots of foam rolling. Gotta be ready for Monday WOD morning and evening!