WOD 123009

Back Squat 5-5-5-5-5

then:-

"Annie"

50-40-30-20-10 reps for time of:

Double Unders

Sit Ups

*Compare to 101509.

Completed : (50kg, 55kg, 60kg, 65kg, 70kg) 15:43

*--
Annie! And a chance to improve on my double unders again! Fuckerlingam baby. Shaved off less than a minute from my previous time. Sucks. Totatlly. Like a dick shoved up a horses ass and it kicks you and you hit a tree with a branch sticking out and then you die. Wtf right!?!@! Ridiculous I know.. Gah. Learnt back squats for the first time. Feels weird and got to get used to strengthening my lower body more often so that is awesome. Train! Not Workout. That's what it should be and like.

WOD 122909

In 20 minutes, complete as many rounds as possible of:

21 Kettlebell Swings @ 24kg/16kg

15 Push Ups

Completed : 8 Rounds + 12

*--
When I first saw swings @ 24kg, i thought HEY! Sub 15 rounds la this workout. Wrong! Terribly wrong. One of the hardest gym monsters Edm barely managed 13 rounds so I was fucked in the ass with a Lexington Steele Steel dick before i even started. Then comes another bombshell! CTF's or go home! Either way, the bloody swings weren't so fun during the workout but I throughly enjoyed the workout after the workout if you get what I mean. Breathless, sweating rubbermats bleeding with sweat and me lying on the floor panting while Ben Honz is laughing at me. Great!

WOD 122809

Press 3-3-3-3-3

then:-

Four rounds for time of:-

Run 400m

25 Pull Ups

Completed : (30kg, 40kg, 45kg, 47.5kg, 50kg x 1) 22:42

*--
Crazy! More runs after the park WOD. Gah! But i enjoy it. Well i'm starting to enjoy it anyway. I still hate doing presses for some bloody reason. I don't know how to increase the strength of my shoulders or something. Bah! Pull ups....putting my newly learned kipping pull ups in practice! Oh yeah baby! Compared to the other guys, my running is shit especially with the pull ups coupled with it. Improve baby improve. straighten it out! Straighten those arms and let the move flow. if it's that simple fucker!

WOD 122709 In The Park

Semi Murph StairMaster Version :
1.2km Run then 4 Rounds Stair Sprints
50 Pull Ups
100 Push Ups
150 Squats
1.2km Run then 4 Rounds Stair Sprints

Completed : 35:45

*--
Met up with Ben Honz , Ben Yuez, Anna and the Sifu of Deadlifts Cris for a improvised Murph workout in the TTDI park after 3-4 days of Christmas Indulgence and food! While running i felt Turkey, Hams, Pork and Pasta falling out my ass and through my sweat. Especially during the last round of runs. The goddamn stair runs were a bitch when I reached the end of the run, i stared at it and went.. Motherfuckkkkr. Cool thing was that I picked up how to do kipping pull ups. Well i'd like to think that I've improved on it from the Deadlift Sifu!

Four rounds for time of:

Run 400m

15 Clean & Jerk @ 40kg(M)/30kg(W)

Check out the imancipated look and outwardly ass. Fail blog!

Completed : 19:05

*--
With Moo growling on my back. It pushed me to do 8 reps and 7 reps for 2 rounds and the a 5-5-5 reps for the last two rounds of C&J. I still need to improve on my runs. During the third and fourth, i was running much slower and shifting to fast walks and etc. But for what its worth, I am satisfied with the time I set!

WOD 122309

Weighted Pull Up 1-1-1-1-1-1-1

then:-

Tabata Mash Up - Push Ups and Sit Ups

Eight rounds of:

20 secs Max Reps Push Ups

10 secs Rest

20 secs Max Reps Sit Ups

10 secs Rest

You talkin to me foo?

Milk white thighs.. sigh.

Completed : (16kg, 20kg, 24kg, 28kg, 33kg, 28kg, 30kg) (134 + 107) 241

3 Rounds For Time Of:
40m Sandbag Walk @ 80lbs & 8 Squats @ 20m
20 Toes To Bar
40m Overhead Lunges @ 15kg
20 Double Unders

Completed : 25:05

*--

Intense workout. I like! The second workout was more mind fucking than anything though. More legs and I had to try to improve on my Double Unders. Still cant get the movements right. I need to jump UPwards and not backwards. Heheh.

WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:

3 Kettlebell Double Press @ 24kg(M)/16kg(W)

12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

Completed : (130kg, 135kg, 145kg, 150kg, 140kg) 7 Rounds 3+7 @ 40kg Barbell

*--
Ridiculously stupid circus-like antics with the Deadlift workout. I think I could have shat my spine out by going crazy with them. The form was bad, the screamin was unnecesary and the pain was not worth it. But... No regrets. Haha!

WOD 122109

Seven rounds for time of:

10 Single Leg Squats, Alternating

12 Ring Dips

15 Pull Ups

Completed : 28:06

*--

Finally! I can do single leg squats with my left leg. Partially i have to thank Kai Bin, Cris and Andrew for 'forcing' me and giving me tips on how to get the balance right. It took me a fucking long time to complete the work out and didn't help when there were MORE pull ups and ring dips to crank out! But fun nonetheless. Some call me masochistic, but I love how the pain seeps in during the next day and the ache makes me feel alive. When i scrap skin off my shins or skin off my palms, I stare at the blood pouring out and take a sip from it and give out a little feral growl and hit the workouts HARDER!

As it's my 26th birthday today, I shall revisit my previous post and goals which i had set myself in August and how 'far' i've come since then.

1. Run a 10km marathon
FAIL. I haven't run a 10km but i've been able to run about 8km's without feeling obtusely tired so I think I should be able to hit 10k's but a goal is still a goal and i have failed at this one.

2. Work harder in PushMore and get at least a 10% improvement rate in completion time
COMPLETE. My time has improved quite a bit and I feel better and with less of the puking feeling coming over me. Most of the workouts don't scare the shit out of me and hopefully I can head out to be among the 'Sifu's' in the gym come next December.

3. STOP Smoking by 21st December 2009
COMPLETE. So far so motherfucking good. I'ts been nearly week of not touching them friendly sticks but it doesn't seem too bad for now. I feel like eating more though. Which isn't a very good thing.

4. Crossfit even though I am unable to work out in PushMore. No excuses and no turning back!
COMPLETE. Traveled quite a bit and i've been doing hotel room travel crossfit workouts to make sure that i don't fuck up or suck up when I've come back.

5. Do muscle ups!
EPIC FAIL. How to do muscle up when I can't even kip properly... CHAU HAI!

So in retrospect. I completed 3 out of the 5 small goals that i set myself which isn't that bad. But personally, I feel I could have done better and that i shouldn't have run away from the marathons with 'work' excuses when i actually took days off work to hit the gym when i got bored with work. Still the amazing thing in this 7 months is being inspired constantly by the crazy monsters in the gym and the other ma'fuckers in the gym who hit the workouts no matter how fucked up it is for them and COMPLETING it. It's just humanizing and very humbling. On a good note, I have lost about 15lbs and have gotten tighter and leaner. The funniest thing about my journey through Crossfit is how i realized that by pushing myself and training is how far i've come and how i'm able to know myself even more. It's weird, i never ever thought it would be possible when i read about it but fuck yeah, you realize what you're capable of the harder you go on yourself. I finally understand what the difference of 'working out' and 'training' is now.

thanks guys.

WOD 121809

For time of:-

21 Overhead Squats @ 40kg(M)/30kg(W)

12 Muscle Ups

15 Overhead Squats @ 40kg(M)/30kg(W)

9 Muscle Ups

9 Overhead Squats @ 40kg(M)/30kg(W)

6 Muscle Ups

*Sub for 1 Muscle Up=3 Pull Ups, 3 Ring Dips

Completed : 30:22 (Sub 3 Pull Ups, 3 Ring Dips for Muscle Up)

*--
I have to pick up muscle ups fast. Fuckin pull ups and ring dips are a killer. I enjoyed the overhead squats though. It was something new and the weight i used were slightly heavier than the last time i did the OHS. I shall try to put a workout a week on some of the movements i'm not good at or the areas for me to improve. Oh yeah bebeh!

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

Completed : (100, 110, 120, 135, 145) 8.1

*--
Deadlifts were awesome. Reached a small PR and I thought about the run before going for it. I was going for a 9.0 but fell short at a paltry 8.1 primarily because I didn't cross the line TWICE. Fucking idiot. I paced myself quite well throughout the run but missed out on the most important part... crossing the finish line. macibai sohai kia! I will certainly attack this bitch again!

WOD 121509

10-9-8-7-6-5-4-3-2-1 reps for time of:
Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R
Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R

16kg FTW!

Completed : 17:39 Sub 16kg KB

*--
On hindsight I should have used the 20kg Kettlebell. Epic failure.

WOD 121409

Death By Deadlifts

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the Deadlifts for each minute.

Deadlift @ 100kg(M)/60kg(W)

Completed : 9 Rounds + 2 @ 90kg

In 20 minutes, do as many rounds as possible of:

5 Handstand Push Ups

5 Pull Ups

5 Kettlebell Swings @ 32kg(M)/24kg(W)

Completed : 14 Rounds + 3

*--
Wooo! Death by series again! I seem to enjoy Crossfit's Death By ____(insert workout here) series. The sense of being able to go a little harder and letting your muscle slowly ache and sap away the energy is lovely and it makes resting feel oh so motherfucking sweet after the workout. I still however have to work on my pull-ups because they suck worse than a japanese male porn star's cock.

WOD 120909

Turkish Get Up 1-1-1-1-1

then:-

21-15-9 reps for time of:
Dumbell Squat Snatch @ 35lbs(M)/25lbs(W)
Push Ups x2

Completed : 12kg, 16kg, 20kg, 20kg, 24kg / 19:37 CTF

*--
I reached the gym around 9pm and quickly warmed up and hit the workout. Short and sweet and figured that i'd for once do CTF's and complete them even if i took 8 hours to complete. The last round of CTF's were fucked as I did about 15 of them at 2 - 1 reps to complete the 18. Insane. But i liked the intensity of the workout. Burn more baby! BURN!

WOD 120809

WOD Mighty Mouse
7 Rounds For Time Of:
2 Deadlifts @ 125kg
4 CTB Pull Up
6 CTF Burpees
8 Kettlebell Swings @ 32kg
10 Double Unders

Then run 400m

Completed : 44:36 as Rx'ed!

*--
The most fucking mental workout EVER! My lower back was practically begging me to DNF the motherfucker as I stared at the bar for a good 5 minutes at the fifth round and then again at the 6th round and at the 7th round i stared at it for 8 minutes until Jw came over and got me to just fucking do it! Heh heh. Wasn't as dead tired as usual but you know sometimes the mind-fuckin workouts just tire me out especially. Still gotta love shit that challenges me!

WOD 120509

"Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)

Run 400m

20 Kettlebell Swings @ 32kg(M)/24kg(W)

Run 400m

20 Overhead Squats @ 50kg(M)/35kg(W)

Run 400m

20 Burpees

Run 400m

20 Pull Ups (Chest to Bar)

Run 400m

20 Box Jumps @ 24"(M)/18"(W)

Run 400m

20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm

Run 400m

**********

Hero WOD Fundraiser

In solidarity with our fellow Crossfit affiliates, PushMore will be joining in and supporting the Lumberjack Crossfit Memorial WOD on Saturday, December 5th. Here's a write up on the fundraiser from their site:-

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."

Completed : 42:44 (Deadlift @ 100kg, KB @ 28kg, OHS @ 30kg, DB @ 30lbs)

*--
THE motherfucking toughest workout i have ever done. I am not happy with my results as I believe i could have gone heavier or maintained the slow jog which i panned out when I was visualizing the workout. Damnit. I will fuck wit hthe lumberjack again although my legs are already aching like a mofo while my sore lower back seems half crippled. Fuckerlingam chau hai.

WOD 120409

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Completed : 369 (54, 96, 84, 135)

*--
Although my lower back and forearm was hurting from the pull ups and also that i wanted to rest to take on the LUMBERJACK, twitter messages by the PM'ers got me all itchy legged and I came in to do the Tabata workout. TSE is something for some stupid reason i've never done before and I hit it without proper warm up. Towards the squats, i felt like puking but sucked it in and after the workout it felt like a motherfuck! Still I was going to be kiasu and after 6 months, man i'm not going to let Pukie fuck with me and show up. So fuck him i shoved him back inside with my fingers while taking some fresh O2 outside PM. Heh!

WOD 120309

For time of:

Run 1.6km

then:-

3 rounds of:

25 Handstand Push Ups

50 Double Unders

Completed : 18:43

*--
My double unders have improved! Yay!~ I'm more consistent now but still doing more of the bounce-bounce-jump movement. But at least i'm keeping the rhythm. Doing 150 reps were hell especially in the third round. Lol. My HSPU's have improved as I didn't feel the fatigue and burn so much. Although my left forearm is aching and DOM'ing from the pull up workout. According to Lyn, that's how i should be working it! More intensity higher burn better results! OK BOSS!

WOD 120109

For time of:

Run 400m

100 Pull Ups

Run 400m

Taking off your shirt lets you carry less weight.

Completed : 14:10

Shoulder Press
5-5-5-5-5

Completed : 30kg, 40kg, 45kg, 45kg, 50kg (2 reps)

Burpees Owed : 340

*--
Once again I did the workout with some of the super fit dudes in the gym and man it was good to push myself with the pull ups. My forearms were burnt by the time i hit the 70th or 80th rep and was doing the pulls ups in reps of 3-4-3-5-3-2 until i completed it. Tomorrow is definately going t o be a rest day as i'm feeling my lower back from the deadlifts previously. I can already feel the DOMS sitting in slowly at the forearms. Nice pain and I love it bebeh!

WOD 113009

100 Burpees for time.

Completed : 6:51

Deadlift 5-5-5-5-5

Completed : 100kg, 105kg, 110kg, 120kg, 130kg

3 Rounds
60m Farmer's Walk @ 32kg
3 Kettlebell Press, Push Press, Push Jerk @ 20kg L/R

Completed : No time component

Burpees Owed : 340

*--
Did the burpees with Kai Bin and i'd have to say that it was good and enjoyable to push harder to keep up with my fit as fuck 'twin'; although he completed it 3 seconds earlier. Also burpee'ing for the past 3 weeks did wonders in terms of burpee fitness and pacing. Good workout. Deadlifts were also on form although I would like to believe that I have gotten slightly stronger though it wasn't a PR. Will get more out of deadlifts next week i hope!

WOD 112709

Three rounds for time of:
15 Overhead Squats @ 40kg(M)/30kg(W)
15 L-Pull Ups
15 Kettlebell Swings @ 32kg(M)/24kg(W)

Completed : 22:51 (Sub Barbell 30kg)

*--
Back in the gym and hitting the weight fixes! Felt like crap from overhead squats even with only 30kg and by the third round my form for both L-Pull ups and and Kettle Bell swings were warped. I felt more like flying up with the KB than actually swinging it. Time to get stronger baby!

WOD 112509

Four rounds of:

Run 400m

Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

Completed : 1:06, 1:12, 1:28, 1:35

Four rounds of:
Run 100m
Rest 1 minute

Completed : 11.6, 12.02, 13.05, 12.13

*--
Run lola run! Run fatboy run! Run forest run! The first two rounds were alright but i'm not satisfied with the overall speed because I KNOW I am able to tap in and get that little bit more fuel to burn and speed up hommie. Tried the 100m as well and realized that my time gets lower due to lack of oxygen. Haha. Damn i got to stop smoking those cigarettes. Less than a month now. Will i stop? Let's hope so.

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups

Completed : 11 Rounds + 10 + 9

Burpees Owed : 460

*--
I am finally back 'home'. The smell of the floor, the clanking sound of barbells being dropped and Killswitch Engage in the background. You can't really ask for more during the workout. Although I think more metal bands would be better. Heh heh heh. I still owe the 460 burpees from my trip overseas and yes I do intend to pay them back! Haha. It's just good to be back y'all!

WOD 111909

20 Minutes AMRAP
6 T Push Ups
10 Burpees
20 Lunges

Completed : 10 Rounds + 6 + 10 + 8

Burpee Challenge Owed : 153

*--
Ahh. AMRAP stuff. Not bad actually although I thought I’d be able to hit 12 rounds. Sucker punched. I felt that the beginning was a bit lacking in testicular fortitude as I took my time and then realized that I needed to go faster and harder to push my heart rate to max effort. Not too shabby. Will try some strength style work outs tomorrow with Head To Floor HSPU’s without breaking and maybe 50m sprints across the hotel corridors. Wahoo. Did some static in between table dips at the office and will do more tomorrow. By Saturday, my last working day in Morroco I will probably need to hit about 200 – 300 burpees depending on how much I complete tomorrow I’m going to max it all out with a few different variations.

While I think its fun working overseas and stuff, I realized I’ve been infected with this Crossfit Push More drug that I am unable to ween off. Damn! I seriously can’t wait to feel the burn and the pain and sweat and smell of the rubber mats. Maybe for the first time I’ll meet Pukie. Wooo hoo!

WOD 111809

WOD 111209 Istanbul
Angie Subbed
100 Hand Stand Push Ups
100 Burpees
100 Sit Ups
100 Squats

Completed : 28:45

Burpee Challenge Owed : 163

*--
I think hotel room workouts are getting to me. I feel slightly jaded doing pretty much the same things over and over again but I’ll stick through it until I get back. Either way, at least I am working out and making do with what I have. Spoke to John-Son about some different variations of workouts and will try to use my 16 kg backpack as weights and I’ve been youtubing stuff online to see what else I can use to hotel room crossfit. I can’t wait to touch a set of weights and I didn’t think I’d miss the KettleBell swings so much. God I even miss Medicine Testical Cleans and Wall Balls. Ho well. Only a couple more days before I head back.

WOD 111609 Ibis Morocco

10 Rounds For Time Of:
23 Burpees
10 Tuck Jumps

Completed : 36:50

Burpee Challenge Owed : ZERO!

So am I really starting to SUCK?

*--
Burpees again! After yesterdays 120 burpees, I only have 229 burpees to go, so why not do 1 rep more for good measure. Finally! The burpee and tuck jumps were quite fucked up in the most met con way and i suppose my fitness levels have droped due to the lack of proper strength WOD’s or consistent workouts but I soldiered on to complete the workout in the best form possible. I still feel that I could be doing much better if and if and more ifs but that’s only a perception. I’m still not happy with the time I record for the past few workouts but I don’t know. It’s disheartening at times to know that I have improved recently yet I’m just going downhill. But either way, I’m happy I got through the workout and tomorrow its just 110 burpees left and another workout. Maybe a tabata burpee or something like that or an AMRAP. I miss brutal workouts and I miss working out in my ‘extended’ family (considering that its mutual at PushMore) with people kicking my ass or screaming at me to finish the workout BRO!

I enjoy seeing the other part of the world and work but I also miss crossfitting in Push More. Guess sometimes I can’t have the best of both worlds. Can’t wait to come ‘home’.

WOD 111509 Morocco!

120 Burpees For Time

Completed : 10:00

*--
As I challenged myself to do 11 burpees a day starting from the 8th Of November until the 21st Of November until I finish my work trip overseas and due to the lack of time. I’ve ended up owning up to 300 burpees and another 99 more for tomorrow. So I thought I’d just do 120 burpees to reduce that number. I wanted to work out much more but the jet lag and constant travelling and meetings around the country have left me quite tired and the food which I think is laced with GANJA just wouldn’t let me work out. Excuses eh. Wait til you try the famous kebab’s in Turkey. Then maybe you could judge!
Heheh

WOD 111209

WOD 111209 Istanbul
4 Rounds For Time Of:
25 Lunges
25 Sit Ups
25 Flutter Kicks
25 Leg Raises

*4 kicks are equivalent to 1 rep of flutter kicks.

Completed : 25:00

*--
I took too long for this workout. Far too long for my liking. I feel that I’m going backwards in workouts and I feel the need to push harder. But how do you do that when you don’t have the likes of Hans or Cris or MOO giving death growls to SUCK IT UP BOY!

WOD 111109

WOD 111109 Istanbul
“Jumping Jack Murph”
500 Jumping Jacks
100 Hand Stand Push Ups
200 Push Ups
300 Squats

500 Jumping Jacks

*Partition the pull ups, push ups and squats as needed.

* At every partition, of 10 push ups, the following sequence is as follows; 10 CTF Push Ups, 10 Clapping Push Ups, 10 Close Gip Push Ups, 10 Push Ups, 10 Burpees

Completed : 52:15

*--
Its impossible to be running 1km and there aren’t any pull up bars around, even the trees are too high for me to do bloody pull-ups! Hence the decision to try to be creative and incorporate different types of push ups at every round since I was going to do it like 20 rounds of Cindy. Shoulders and traps are bound to be sore tomorrow. I wish I could be doing more workouts, but the travelling from state to state is actually quite harrowing and tiring. I know they sound like excuses but I’m not joking. It is weird working out after travelling and the work doesn’t seem to fit into workout timings. But on the flipside, I’ve been doing a lot of walking around because we’re saving cost and walking wherever we can. Hahaha. Yeah it doesn’t make much of a substitute. But yeah. Can’t wait to Crossfit BABY!!

WOD 110809 Istanbul Golden Age 2

“Ice Cold Turkish Ten”
10 Rounds For Time Of :
10 x 7 meter swim
10 burpees

Completed : 31:12

*--
Since the sister hotel had a gym I figured that I’d do some Man Makers and Snatches but once I got to the gym all I found was home gym equipment with rusty weights and a treadmill and NO free weights. So I took a little walk to the indoor pool and hey you know guess what bruv I’ts a 7m by 7m pool. So I thought, fuck it I’ll just do 10 rounds of 10 laps when the Turkish ex-boxer masseur tells me, “You sure you vant to svim?” and I say “Yeah what’s up?” to which he replies “It’s cold no. Going to be winter, heater no work” and while I was trying to digest his somewhat contradicting words I mutter, “There’s two people swimming in there!” and he gives me THE MOST nonchalant face and explains, “Oh they Russian, is no cold. I don’t know thez Russians. They ok with cold!”

Anyway, I thought I’d blaze through the so called ‘short’ 7meter WOD but the ICE cold, I kid you fucking not. The ICE Cold water was fucking with my body and gave me the some sort of negative effect and I thought that I was going to just numb up and wither down the bottom. And towards the 2nd Round of the burpees I was actually thinking of just forgetting the whole workout because it was too cold and a bunch of other useless excuses although it was seriously ice cold. However I remembered a few of the PM’ers always saying that a DNF is forever and you always gotta push yourself! So there I was freezing my nuts off and wanting so badly to find a reason to quit the workout while I looked into 4 walled icy oblivion with 2 hairy Russian men. Well, as stated, I completed the workout after 32 minutes and I felt good that I didn’t quit but I felt like a pussy for dick bitch for whining. Gotta pick it up boy.

On a side note, I think that my strength levels would have been dropping as I’ve not been able to use ANY weights and I’ll be doing 11 burpees every day as part of my 15 day burpee challenge until I reach Malaysian soil. Heh!

WOD 110709 Istanbul Golden Age 1 Otel

WOD 110709 Istanbul Golden Age 1
For Time Of :

100 Squats
2 Muscle Ups
80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

Completed : 22:25 (Sub 3 HSPU’s + 3 Elevated ‘Table’ Dips For Muscle Up)

*--
Ah the joys of hotel room workouts! No pull up bar, just HSPU. No ring dips, use a table and put your legs up on the tv table and dip! Heh. Thought the workout was really good and a great one before getting all motherfucking greedy on the free dinner trip which was coming. While I initially thought that the squats would rape my ass, the end was the hspu’s killing me to death and got me doing 6 by 6 to reach 30. Woo hoo! Yes, I miss PM’ing in Push More. Sigh.

WOD 110509 Izmir Karacas Otel

20 Rounds For Time Of:
1 Burpee
20 Air Squats

Completed : 7:47

For Time Of :
100 CTF Push Ups

Completed : 8:28

*--
Have finally reached Turkey after nearly 24 hours of travelling and going through three time zones. But I thought I’d get down to a workout as I had been eating nearly 4-5 airplane meals which NEVER spells anything GOOD. So I swallowed it in and just went through a quick warm up and the workout. My CTF’s are still shit and based on the last time I did CTF’s I’ve regressed. But either way, I suppose this time it was on ‘perfect form’! J

WOD 110309

For time of:

50 Double Unders

50 Push Ups

50 Double Unders

50 Ring Dips

50 Double Unders

50 Handstand Push ups

Completed : 21:09

*--
A last workout for me before I leave to turkey and hit the hotel room workouts. I feel that my double unders are improving slightly and it sucks horse dick that I won't be able to double under for 3 weeks. Hopefully i'll still remember the movement. I'm now going from a bounce-bounce-jump to a bounce-jump where the jump represents the double under. I am starting to like the double under and I can only hope to be able to DU like those crazed fellows in the gym. It's all about the rhythm they say. Something i've never had in my life, I can't dance to save my life and I can't jiggle, wiggle or even try to dance. Knnccb.

WOD 110209

Ten rounds for time of:
12 Burpees
12 Pull ups

Completed : 30:01

Thrag Team WOD

10 Barbell Shovelling @ 30kg L/R

20 10kg Medicine Ball Wall Throws

10 Static Rope Pull Up

Completed : No time component

*--

The workout was quite tiring and I realized I should have paced myself from the start as opposed to going all the way and then resting for 10 years before resuming the other workouts. I am quite dissapointed with my time on this workout as i wantd to finish it in 28 minutes. I guess i'm not that fit 'yet'. However as a met-con workout I felt this workout really maxed out my arms and stamina as it was consecutively doing burpees and pull ups nonstop. Halfway through I was out of breath and I just looked around and watch the monsters in the gym go at it like The Hulk running through brick walls. I have so much more to improve and when I watch these guys go, I actually feel challenged and inspired to go harder and train harder whenever i'm in the gym. Geeze.. am I already a Pushmormon or a Crossfit junkie? Heh. Heh. Heh.

WOD 103109

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

Completed : 11:42 (BB@50kg)

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

Gritting teeth and zombie walks to ignore the ass hurt!

Completed : 20:08

Deadlift Max Weight
1-1-1-1-1


Completed : 110kg, 120kg, 125kg, 130kg, 135kg

*--
My ass is going to fucking hurt tomorrow! Dead lifts were great. I fucking love the deadlift. I managed to lift 10kg heavier than the last time I maxed it. Although it isn't the heaviest weight around, I believe that all it takes are little steps and sooner or later, i'll be kicking assese all weekend long yo!

WOD 102909

Press 3-3-3-3-3

Push Press 3-3-3-3-3

**********

Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

Completed :
Press (32, 40, 47, 47, 47)
Push Press (40, 45, 50, 50, 50)

*--
As often mentioned, my left shoulder is often my bane for heavier strength workouts as its strength comparison to my right arm / hand/ shoulder / leg is inferior as a Petaling Street rolex. This workout started out exiting for me as I saw it as a good oppurtunity to work on my weakness. So yeah, while it sucked to not be able to lift heavier, I did get to see how 'strong' I am in terms of the press and the push press, so that was great. Also my main man Cris taught me a few small techniques when cleaning the bar so that was cool.

WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

If you look really close, you can see that i'm really crying from the double unders

Completed :17:42 @ 16kg Kettlebell

*--
The double unders sucked dick as I am STILL unable to be able to do over 15 unbroken double unders. How do you really improve at them? Gah!! I used a lighter kettlebell to try and get my form correct for the clean and jerk. It's still a little wonky on my left hand. The left shoulder / arm / leg still needs ALOT of work. Back to square one my friend.

WOD 102609

"Cindy"

In 20 minutes, complete as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

In 20 minutes, complete as many rounds as possible of:

5 Handstand Push Ups

10 Single Leg Squats, alternating

15 Pull Ups

Pick your choice of girls and go.

*
Here's another notorious couple of "girls" from CrossFit - Cindy and Mary. Both are a triplet of bodyweight exercises put in a 20 minute max work output format. Most of you would have experienced "Mini Cindy", same format, but done for 10 minutes.


The exercises for "Mary" would definitely be more challenging in terms of strength and skill, but that doesn't mean "Cindy" is a push-over. Both girls are extremely challenging when they are tackled at full effort and intensity.

My personal experience with Cindy is that it is completely heart and lung-busting while Mary just wipes you out with the pull ups. But then, that's just me. Whichever girl you choose, you are in for a great and intense workout.

For those of you coming in today, spend some time practicing the movements during the warm-up. Focus on the range and technique of each movement. Remember, perfect practice equals perfect movement. Once you've keyed that in mentally, you're ready for the workout. Pay attention to your form and range, especially in the later part of the workout, when fatigue sets in.

So, who's your girl?

Completed : Cindy @ 20 Rounds + 5 + 10 + 7 (Previously 15 Rounds + 5 + 7)

*--
I never had the chance to 'do' Cindy when I came for my virgin Pushmore session and when I experienced it a couple of months back, I seriously thought I was going to die. I underestimated the workout and tried doing Chest-To-Floors but nearly died after the 8th round. This time round however I stared Cindy in the eyes and told her she wasn't gonna get my nuts again. Put on some Black Dahlia Murder and Dream Theater to help me zone out and just pace myself... which actually worked until I lost myself mentally by not focusing on the workout and instead staring around when I got tired. Heh Heh. So Cindy's down, i've now got Mary to tackle. Next time she's up.. she's gone ya hear. GONE! Yeah right.

WOD 102509

5 Rounds Of :
1 Clean & Press L/R
1 Strict Pull Up
2 Clean & Press L/R
2 Strict Pull Up
3 Clean & Press L/R
3 Strict Pull Up

and then

50 Kettlebell Swings L/R
25 Kettlebell Snatch L/R

*Use heaviest kettlebell weight for press

Completed : 27:54 (Kettlebell @ 16kg)

*--
Sunday extra workout baby! Had a slight headache from too much sleeping on the weekends and probably from the max food intake over Saturday and initially wanted to do weighted lunges but went instead with a 'Hans Special' workout. As my arms were aching from Fran and the push-ups over the past two WOD's, i decided to go a wee bit lighter at a pussy 16kg and push myself harder during the workout. I like Sunday WOD's. Nice total body workout which focused more on the upper body.

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

Completed : 9:51 (Barbell @ 30kg)

*--
Rushed in from work again to throw down with Fran. My thrusters form is still not good enough to do a multitude of reps at the prescribed weight so to maintain good form and not tear my lower back muscles I did "Fran" @ 30kg. Drop the ego and go hard with the proper technique! And at the end of the workout, i realized... I still hate Fran with a vengeance. I will dominate you bitch!

WOD 102309

Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

Sucking it in, chest out. stomach out!

**********
The Push Up

A simple enough exercise - push ups. All you need is the ground and you, which means you can do it virtually anywhere. Everyone's done them at some point in their life, whether in high-school PE or part of a structured workout program.

Simple as a push up is, there are actually many variations to it. Close grip, wide grip, elevated or even one arm push ups, one has many options when it comes to implementing push ups into a workout.

But really, why should we do push ups? The ability to hold your body in a solid plank position and push it off the ground is an excellent way to train an athlete's upper body and core strength. Which means if you can't do a solid push up yet, you know what you need to work on.

The following is a link to an excellent article exploring the push up in detail with progressions as well as tips on how to get the most out of this "simple" exercise:-


The Push Up

Completed : 8:03 (80kg)

*--
As usual with most Friday's, I couldn't get off work early enough but reached just in time to fit in the WOD. Went with a slightly higher 20kg for the deadlift. I wanted to go at 100kg but I was advised not to push so hard as the push-ups would kick my ass. Obviously it was advice well taken as the goddamn push-ups were a bitch. I tried doing CTF's but at the third round i couldn't push my chest of the floor and reverted to standard push-ups. Oh well. Still the deadlift coupled with push-ups were a killer short workout which was the power!

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

Completed : 19:11

WOD 102009

In 20 minutes, do as many rounds as possible of:

3 Muscle Ups

6 Handstand Push Ups

9 Knees-to-Elbows

Completed : 5R + 9 + 9 + 6 + 5 (Sub Muscle Ups for 9 Pull Ups & 9 Ring Dips)

*--
My first time with the 32kg Kettlebell as prescribed by my perennial sifu Cris and holy shit the extra 4kg's were mind-fucking-blowing. I mean when i upped it to 28kg's, i was still able to handle the KB swings but at 32kg's, I couldn't get it above 7 reps and the form was quite shit. I was able to finish the workout, but I know now that I can handle the 32kg Kettlebell, something which i thought i wouldn't be able to do just yet. I need to improve the form on the heavier weight just so, just so that i can fucking get the best out of my workout bebeh!

WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms.

Completed : 13:28

*--
I'm ready for the traps and thigh ache. I just fucking know it. And I love it.

WOD 101809

For time of:

15 Handstand Push Ups
30 Pull Ups
45 Box Jumps
15 Handstand Push Ups
30 Pull Ups
45 Medicine Ball Cleans @ 10kg(M)/5kg(W)
15 Handstand Push Ups
30 Pull Ups
45 Burpees

Shut up about the whitey thighs. I know ok.

Completed : 24:34

*-- Since Hans opened the gym on Sunday, I figured that I was better off working out in the gym rather than my usual Sunday naps and headed there for Friday's workout. The workout was great especially on the legs as i sturggled like a bitch during the burpees! I was at snail's speed moving at 3-5-3-2 reps towards the last 20 burpees. Heh. However watching the other guys and girls workout on Sunday was inspiring and made me want to be able to go heavier, run faster, push harder and jump higher for the coming workouts. Insane.

WOD 101409

100 Deadlifts @ Bodyweight for time.

*Weigh in before your workout. The weight on the scale is what you deadlift for the workout.

Completed : 15: 15 (67kg)

*--
I love the deadlift! I wanted to go faster but as usual the fatigue sets in towards the last 30 repetitions and I ended up doing 5 reps rest 3 breaths and another 5 sets to complete it. I don't think the time was exceptionally bad but i'm sure I will do better the next time I try this workout. Deadlifts for life yo! Fo' shizzle my chizzles!

WOD 101309

Four rounds for time of:

Run 800m

15 Kettlebell Swings @ 32kg(M)/24kg(W)


Completed : 24:09 (Sub 24kg Kettlebell)

3 Rounds for time of:
10 Pull Ups
20 Spider Man Push Ups
30 Double Unders

Completed :13:06

*--
My back is feeling less sore and the pain that I felt all the way down my legs has subsided marginally. Had no choice but to scale down to a 24kg KB so that I wouldn't aggravate my back further. Felt the pain in the lower back and legs return toward the second round but i pushed on with the run and the pain left after a while. Hopefully the fucker won't fuck me tomorrow when I wake up. Decided i'd practice on my double unders as its been over 4 months in Push More and I still can't double under properly. Felt good, improved a little bit but still a lot more to go before I am truly able to double under like a Ozzy on speed!

WOD 100909

30 Muscle Ups for time.

*If you cannot do a Muscle Up, do 90 Pull Ups and 90 Dips.

Completed : 22:54 (90 Pull Ups + 90 Dips)

*--
Back hurts. Work sucks. Not being to muscle up sucks too. Bah!

WOD 100609

Four rounds of:

Single Kettlebell Press, max reps

Single Kettlebell Push Press, max reps

Single Kettlebell Push Jerk, max reps

Men @ 24kg

Women @ 16kg

There is no time component to this workout. Complete all the exercises for one arm before switching over. You can only put the kettlebell down after completion of reps for both arms. Kettlebell can be held in either a rack or hang position.

Completed :
Sub 24kg Kettebell
Left (5,5,5), (5,5,4) (3,5,5) (5,5,5)
Right (7,7,6), (8,8,8) (5,8,8) (8,8,8)

*--
Fucking mental workout. I initially wanted to rest but since it was more weights and upper body i thought it wouldn't be 'that' hard. Fuck my nuts, i was so fucking wrongs. Firstly during the push press and jerks, it pressed against my aching lower left back which didn't help. Secondly, not being able to put the weight down at the third and fourth round was mentally pushing my reserves and seriously fucks with your mind. Towards the last two rounds i seriously felt like DNF'ing the bloody workout. It seriously felt like sitting in an exam hall with no answers to all the questions and the way to the exit is scattered with broken glass.

WOD 100509

"Helen"

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups

Completed : 13:37 (Previous attempt done in August was 19:00 minutes)

3 Rounds for time of:
10 L-Pull Up
15 Weighted Sit Up @ 16kg
20 Knees To Elbow
25 Aerobic Abs

Completed : 21:45

*--
My back is fucked up officially. It started aching on my lower left back on Saturday evening and by night the pain was felt all the way down my shins. The funny thing is that it doesn't ache at my ache but has a very deep tingling shock feel from my quads to the shins. I am told that its probably my lower back pressing against the nerves as it's inflamed. Which i diagnose occurred with the lack of rest and amount of work i've been doing (moving in cupboards and beds for 10 apartments is not fucking joke!). I need to rest but it feels weird and kinda wrong missing a workout day. Gah! Heal up ma'chigga.