#crossfitpenang

[vavaxn]

And that's a wrap for Day 1; Women's spare! @priankasedov #thehopperwarrior2016 #reebok #crossfitmalaysia #crossfitgames #teampranks #5833 #crossfitpenang (at Citta Mall)

[crossfitdeou-blog]

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 

[crossfitdeou-blog]

"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. 

[crossfitdeou-blog]

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. 

[crossfitdeou-blog]

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. 

[crossfitdeou-blog]

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.

[crossfitdeou-blog]

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. 

[crossfitdeou-blog]

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.