WOD 300709 Ipoh Bebeh!

'TABATA STYLE'

8 Rounds of:

20 Secs Squats

10Secs Rest

20 Secs Handstand Push Ups

10 Secs Rest

20 Secs Sit Ups

10 Secs Rest

Completed : 356 reps (151,103,102)

WOD 290709 Penang II

For the time of :
100 burpees
100 sit ups
100 walking lunges

Completed : 21:13

*--
Was still stuck in Penang at the time of the workout, different hotel similar shitty gym albiet with a nicer view of an under construction pool! I'm starting to feel the difference from 2 months ago when i started crossfitting in Push More with some of the most embarassing times to being slightly better with the endurance. However i feel i should still improve further and i'm hoping to join a 10km marathon come year end!

WOD 280709 Penang

21-15-9 reps for time of:

Renegade Man Makers @ 10kg

Parallel Bar Dips

Sit Ups

Completed : 18:05

3 Rounds for time of:

25 Squats
15 Hand Stand Push Ups
25 Squats
15 Parallel Bar Dips
25 Squats
15 Push Ups Completed : 17:20

*--

Haven't been able to hit Pushmore for nearly a week due to work although you could say that I've been pushing matresses and carrying beds crossfit style into apartments! And this week has been another week where i'd be travelling to Penang and Ipoh so it figures that I would have no choice but Crossfit in 10m length shitty basic gym in the hotel. The heaviest bloody dumbell was 10kg and it more old school than you could believe but hey, we gotta make do with what we got right. So I went ahead and did some simple workouts. Can't complain eh.

WOD 072009

For time of:

50 Wall Ball shots @ 20lbs

50 Kettlebell Swings @ 24kg/16kg

50 Walking Lunges

50 Knees-to-Elbows

50 Burpees

50 Double Unders

Completed : 35:16

Four rounds for time of:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats

Completed : 13:52 (?). I doubt the time was so accurate, i think it was more of being in the region of 18:00 or 20:00 minutes

*--
Someone messed up my timer, the time looks really really nice, but i'm sure i go through the second WOD with a quick time. Oh well. I'll still take it anyday!

Saturday's 4km Run To Manchester United

For the time of:
Run from APIIT TPM to the Red Gate @ Bukit Jalil Station (near the Bukit Jalil LRT Station)
Approx 3km

Completed: 19.28

*--
It wasn't supposed to be a workout, but hell i wasn't gonna miss watching my childhood heroes one more time for anything else.

WOD 071709

WOD With Spiderman & The Hammer
3 rounds for time :
20 hammer slams
20 spiderman push-ups
1 lap bar travel

Completed : 12:50

In 10 minutes complete as many rounds as possible :
10 push ups
1 turkish get up
40m sprint

Completed : 4 Rounds + 10 + 1

*--
My right arm still feels weird and i can't straighten my right arm fully from the previous week's injury, hoping that it's gonna heal by next week cause i haven't been doing the WOD's with the prescribed weights. That sucks. Haha, funnily enough i bring bad vibes wherever i go and its the same here at Push More. I've been instructed to take my shower 15 minutes before the gym closes or those working can lock me in. Hahaha.. Guess tardiness still isn't my strongest point. Lol.

WOD 071609

Every minute on the minute for 20 minutes,do:

7 Handstand Push Ups

7 Kettlebell Swings @ 32kg

Completed : 20 Rounds (Sub 24kg Kettlebell)

*--
Was able to complete all twenty rounds with the help of the sub kettlebell but the combinations of HSPU's and the KB swings were way intense and in its own way a very cardiovascular-esque workout. Man, with the last 8 rounds of having less that 15 seconds of rest i swore i nearly joined the PushMore Puke Club. Sweet!

I wanted to put in another WOD was just too floored from the first workout to even attempt another one. No excuses, tomorrow is another day and another attempt at 2 WOD's.

WOD 071409

For time of:

Run 400m

25 Weighted Pull Ups @ 20kg

Run 400m

35 Strict Pull Ups

Run 400m

45 Kipping Pull Ups

Completed : 22:22

WOD "4 Stations"
3 Rounds Sandbag Walk @ 90lbs (120m)
AMRAP Step Up Sandbag @ 70lbs
AMRAP Hammer Slams
HSPU Hold

*--
The four stations workout was the second workout where we (four guys) decided that we'd just do some funny workouts with the benchmark being the 120m Sandbag walk. After the first WOD, it felt a little less 'high intensity' yet was more challenging with the walk and the step-up being back to back. But all in all it was fun. Decided that i would run 2.1km after the workouts which left me quite fucked up. Heh!

WOD 071409 & Crossfit Endurance

For time of:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Completed : 11:13

Run 2.4 km for time

Completed : 11:20

*--
Overall a good workout to start the week with finally a completed time of which i'm not so upset about. My right arm is still hurting a wee bit but I have to make it a point to be consistent with my form no matter how 'cock' the time is. Woo hoo! Let's go hey ho new week!

WOD Annie & The Tabata Crossfit Endurance Run

WOD Annie
50-40-30-20-10
Double Unders
Situps

Completed : 16: 42

Tabata Run
8 Rounds of
30secs run(sprint)
20secs rest

Completed : 1375km

*--
This week has been a funny week, did a lot of workouts but finished with an personally unsatisfactory time because I seem to lack the technical aspects of crossfitting like the 'double unders' and 'kipping' during a pull-up. It's humbling to know that I still have so much to learn and so much more to improve. I'm crossfitting to get fitter and that's progressing well enough but surely i can't forget to get the form and the technique's correct without more effort eh. So here's to the coming week and I'll make sure I try to refine what i'm lacking.

WOD 070909

100 Pull Ups for time.

Completed: 26:11

As my right elbow - bicep - forearm area was experiencing Delayed Onset Muscle Soreness (DOMS), i skipped the wednesday's workout and decided to do it after the WOD instead.


WOD070909

For time of:

800m Run

150 Squats

800m Run

Completed : 18:20

*--
Was hurting like a mofo on the right arm, according to the guys they said it was probably due to 'not being used to the massive pull-up reps (in short, still noob) from the previous days which caused my left arm to be exhausted resulting in using my right arm to complete the pull-ups.

My timing was unsatisfactory but I guess I can't whine about it now, except that I know that U should have done much better with the run. Got to improve at a faster rate and push through the whole 'chill-the-fuck-out-pain-take-it-easy-excuses' mentality. Or at least try my hardest later today even if I have to pick my arms off the tarmac... or rubber mats.

WOD 070709

50-35-20 reps for time of:

Pull Ups

Kettlebell Swings @ 24kg (M), 16kg (F)

Completed : 33:13

*--
Shoulders and forearms were aching from the previous WOD + pull ups. Took quite a few too many rests through the whole workout which resulted in a the over the half hour mark of the workout which I try to not hit for each workout.

WOD 060709

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

Double Unders

Push Ups

Completed : 18:56

In addition to the WOD, I joined Andrew and Jinn to do pull-ups which resulted to about 180-200 pull ups of 5 reps and 30-40 second intervals. Still can't kip...yet.

*--
Gotta learn double unders, i can't do more than 5 before i start tripping on the ropes like a white boy trying to do a booty dance. Ugh

WOD 040709

'TABATA TRIPLE MASHUP'

8 Rounds of:

20 Secs Pull Ups

10Secs Rest

20 Secs Handstand Push Ups

10 Secs Rest

20 Secs Squats

10 Secs Rest

Completed : 248 (59, 71, 118)

*--

As expected pull-ups raped me viciously. The best part of the whole excercise was during the 3rd round when the mind just goes in sudden paranoia from the workout that there were going to be another 5 rounds after that! Fun stuff. Short, sweet and one to bring home before a good rest and sinful consumption day!

Hand Stand Push Up's!

WOD 060309

"Death by 10 meters"

With a continuously running clock,run one lap (10m) the first minute, two laps the second minute, three laps the third minute... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap.

Try to finish each lap as quick as possible, meaning sprint that lap yo !

Completed : 15 mins + 12 laps

Since its a Friday, my big ass balls advised me to get down with another workout! Oh yeah. That's what its all about homie!

WOD 060209
Three rounds for time of:

300 Rope Skips

30 Kettlebell Swings @ 24kg (M), 16kg (F)

30 Sit Ups

Complete : Over 20 minutes (Didn't time myself as I was already tired out from the previous workout)

*--
Awesome! Targeted 12 rounds max but was able to dig deep enough to continously run until the 15th minute. I didn't know what was going on after the 12th round and basically just kept running. Counting the laps were also a problem. The best thing were the guys, girls & ladies in the gym who kept pushing us to run a few more rounds and then some. Great stuff. Thanks y'all!

WOD 070109

For time of:

10 Weighted Pull Ups @ 20kg

1 Burpee

9 Weighted Pull Ups @ 20kg

2 Burpees

8 Weighted Pull Ups @ 20kg

3 Burpees

7 Weighted Pull Ups @ 20kg

4 Burpees

6 Weighted Pull Ups @ 20kg

5 Burpees

5 Weighted Pull Ups @ 20kg

6 Burpees

4 Weighted Pull Ups @ 20kg

7 Burpees

3 Weighted Pull Ups @ 20kg

8 Burpees

2 Weighted Pull Ups @ 20kg

9 Burpees

1 Weighted Pull Up @ 20kg

10 Burpees

Completed : 35:36 (Sub 16kg Kettlebell)

*--
First time round doing weighted pull-ups, first few reps were awesome and then I GG'ed. End scene. Tomorrow is a rest day for me and i'm hoping the soreness and my shoulders return to me. Goodnight

WOD070109

For time of:

10 Weighted Pull Ups @ 20kg

1 Burpee

9 Weighted Pull Ups @ 20kg

2 Burpees

8 Weighted Pull Ups @ 20kg

3 Burpees

7 Weighted Pull Ups @ 20kg

4 Burpees

6 Weighted Pull Ups @ 20kg

5 Burpees

5 Weighted Pull Ups @ 20kg

6 Burpees

4 Weighted Pull Ups @ 20kg

7 Burpees

3 Weighted Pull Ups @ 20kg

8 Burpees

2 Weighted Pull Ups @ 20kg

9 Burpees

1 Weighted Pull Up @ 20kg

10 Burpees

Completed : 35:36 (Sub 16kg Kettlebell)

*--
First time doing weighted pull ups. Form wasn't good after the second round. Didn't feel my shoulders and now i don't feel my biceps anymore. Kiasu'ness setting in with such bad time, stress! Emo! Quitband!

Tomorrow is gonna be my rest day and hopefully Friday will be a day of a great workout and good form.