One Girl's Learning Curve

Warm up

• Ladder drills

3 rounds

• 5 x Ring Rows
• 5 x L/R KB Press
• 5 x L/R Front Squat

Mobility

WOD

3 rounds for time:

• 800m Technique
• 1 min Rest
• 400m Sprint
• 1 min Rest

= 4.12 / 1.48 / 4.10 / 1.48 / 4.10 / 1.48 / 4.13 / 1.43 mins

Core

3 rounds (30 seconds per move)

• Plank to Push Up
• Knee to Elbow
• Mountain Climbers

Hip and Calf Stretches

I felt horrible after this WOD because I am still recovering from illness and almost did a pukie. I pulled off a worse result compared to the last time doing this WOD. The core workout was a killer!!! I am going to drink tea, take some cold and flu tablets and rest up with my Kindle tonight.

Warm Up

• Skipping drills

3 rounds

• 5 x Ring Rows
• 8 x L/R KB Press @10kg
• 5 x L/R KB Front Squat @10kg

Mobility

WOD

3 rounds

• 500m Row
• 5 x Wall Climbs
• 20 x Pistols (Assisted)

=20 minutes 33 seconds

Core

3 rounds

• Hollow Rock
• Turtle
• Superman

I suck at pistols. However, wall climbs are sort of fun though I feel pretty wanky making grunting noises when I’m trying to breathe. Fun wod indeed.

I’ve been M.I.A. for a while…

Life gets busy and you don’t have time to blog. I’ve been an invisible presence though spending time reading all the interesting things that people are doing or being inspired by on tumblr and elsewhere on the interwebs.

I’m still doing my crossfit with a few days off due to being sick. I’ve also been doing a bit of old school training working towards doing my first strict pull up with band drills and core work. I’ve been doing yoga at least once a week to further help core strength and flexibility. I’ve been playing in the workplace mixed touch football team - I miss playing team sports though I would prefer playing basketball.

I’ve signed up for my third City2Surf (14km run from Sydney to Bondi beach). I’m also contemplating my first 1/2 marathon (6.30am start is too darn early for me and I don’t like running that much unless it is for an event like this one).

But since I’ve handed in my last assignment in for the semester, I’m going to have more time to concentrate my fitness goals until next semester.

Arches and quads are killing. Learnt my lesson for not training for a 13km run.

Warm Up:

Ladder drills

3 rounds

• 5 x Ring Rows
• 5 x Kip Glides
• 5 x L/R KB Swings

Mobility

WOD:

7 rounds

• 400m Run
• 29 x Body Weight Squats

=12 minutes 40 seconds

Core

3 rounds (30 seconds per move)

• Left Oblique Twist
• Right Oblique Twist
• Turtle

Partner Quad Stretches

I really wanted to do this WOD as a bit of practice for my run on Thursday night. I think I might take it easy. I also had my coach run through a KB sequence that I will do to help me improve my core strength.

I also saw on my work intranet that people are starting a lunch time mixed touch football team to compete against other corporate teams. Of course I put my hand up. Last time, I played was in the junior years of high school :-/