Took a break from Crossfit workouts on Oct 22 (Thurs) and went for yin yoga in the morning instead. Ironically, that afternoon I caught the flu bug. It got worse the following day (Fri) so I decided to take a break from working out for the whole weekend to recuperate. All my grand plans of going for a climb and doing Crossfit skill practise were dashed by the flu. Meh -_____-”

Anyway, managed to sleep early last night. I think I headed to bed before midnight and being so used to sleeping 4 – 5 hours, I automatically woke up at 4.30am. Faildotcomdotmy. Forced myself to continue sleeping and woke up around 7am. Thanks to the Clarinese, my nose wasn’t blocked anymore so I decided to head to Pushmore for a (so-called) light and easy workout. Was tempted by Fran when I got there. Big mistake 0.o

Breakfast 0730 / 1100 – Green apple (pre workout), a scoop of protein (post workout), 100 Plus and a bowl of cereal with soy milk 
Lunch 1430 – Steamed chicken with half a bowl of rice and a small bottle of soy milk. Soy latte, double shots thereafter.
Dinner 2000 – Chicken teriyaki sandwich from Subway (half foot)

WOD102409
“Fran”
21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups
Results: 27:59
Holy shieeeeetttttt! I took nearly half an hour to do this workout. That’s more than double my previous time. I think the main difference from previous time was an additional 10kg and also the fact that I just recovered from the flu. I was also using too much of my upper body throughout the thrusters and Eddie said this was akin to doing both the squats and a press which = double whammy >.< By the end of the first round, I decided to take my time and just focus on form cos I was already feeling the strain on my shoulders during thrusters. Oh so faildotcomdotmy.

WOD1022309
Four rounds for time of:
10 Deadlifts @ 60kg/40kg
25 Push Ups
Results: 6:58
After resting for 30 minutes, I did this workout for I’ve been wanting to do it since last week. Well, initially I had thought nahhhh, but the barbells were calling my name. Serioussssss. It’s a fun workout and definitely something I would attempt again once I’ve recovered 100%.

WOD102009
In 20 minutes, do as many rounds as possible of:
3 Muscle Ups
6 Handstand Push Ups
9 Knees-to-Elbows
Results: 5 rounds + 7 (sub pull ups + ring dips)
Was in a rush so I headed over to Pushmore in the morning and squeezed in workout of the day before hustling out in a jiffy. The pull ups and dips of this workout slowed me down big time and I could feel my lower back muscles tiring out when I was doing the HSPU.

Thurs – Managed to get 8 hours of sleep but funnily enough, I still felt tired when I woke up. The day has been abit blah, you know, one of those days where it feels like nothing’s going right. Meh. Headed to Pushmore to get some stress relief despite the fact I’ve got a mountain load of work to finish up.
WOD 102109
For time of:
45 Kb Swings @ 32kg(M)/20kg(W)
90 Squats
30 Kb Swings @ 32kg(M)/20kg(W)
60 Squats
15 Kb Swings @ 32kg(M)/20kg(W)
30 Squats
Results: 14:37
Towards the second round, I could feel the soreness in my lower back and man, I haven’t felt this kinda soreness in a looooong time. This could’ve been caused by the DOMS from Mondays’ domination of three girls/workouts. Lesson learnt, don’t be to greedy when it comes to doin’ hot chicks. It’s time to give my lower back a rest, no back workouts for the next couple of days.

Mid-swing, photo courtesy of Pushmore.

AMRAP in 10 minutes
7 Ring Push Ups
7 Toes to Bar
Results: 6 rounds + 5 push ups
I sorta jumped unto the bar at the first set of toes to bar and I think I pulled something on my right shoulder. FML >.< Need to do some stretches to make sure the pull doesnt get worse.

After the workouts, did a bit of skill training on the jumping muscle up. Am getting the hang of the transition but after the 3rd time, it seems to be mental 0.o Need more practise.

A video from www.stumptuous.com on exercise for shoulder rehabilitation

Helen
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
Results: 19:03
Last time I did this was back in February and my time then was 15:20. Which means I now suck. Big time. Aaaarrrggghhhh!! *emo*

Dianne
21-15-9 reps for time of:
Deadlift @ 55kgs
Handstand Push Ups
Results: 9:01
Last I did this was just last month. Aaaaaaannnd…….my time then was 6:58. Which means I now suck. Big time. Waitaminute. That sounds familiar…

Elizabeth
21-15-9 reps for time of:
Cleans @ 30kg
Ring Dips
Results: 9:08
This is the first time I’ve done Elizabeth. Since I have no previous time to compare it to, all I can say is, Elizabeth’s not so funny after doing Helen and Dianne consecutively >.< My form for the cleans aren’t perfect yet, was using a lot of my upper body instead of launching off with my legs. Need to work on them cleans yo.