WOD 093009

Deadlift 5-5-5-5-5

Completed : 132lbs, 155lbs, 176lbs, 187lbs, 198lbs

WOD 091909

With a 15 minute time limit:
Run 1.6km
AMRAP Burpees
*For this workout you have 15 minutes. Start by running 1.6km. With any time remaining perform As Many Reps As Possible (AMRAP) of Burpees. Burpees are chest to deck and full extension at top with both feet leaving the ground. Post time for the run and number of burpees completed to comments.

Completed : 9:45, 54 Burpees

*--
The whole body is aching after nearly a week of crossfit excercises as I went on a 6 day vacation to the island of Koh Lipe to get a tan, enjoy some rest and fuckin relax before hitting the gym again last tuesday. My arms and wings and lats and legs were aching from the two workouts yesterday and these deadlifts are an awesome to give allow me more aching in my glutes. It feels good to be back in the gym but I could actually see myself working out by the beaches in Koh Lipe doing KettleBell swings in the sun! Oh welll...

WOD 092909

"Lynne@PushMore"

Five rounds for max reps of:

Ring Dips

Pull Ups

*There is no tine component for this workout.


Completed :
Ring Dips : 28, 25, 17, 14, 14
Pull Ups : 15, 15, 11, 14, 10
Total Reps : 163

WOD 092609
30 Wall Balls @ 20kg
30 Push Ups
30 Overhead Walking Lunges @ 10kg

Completed : 25:54

WOD 092309

For time of:

Run 400m

50 Pull Ups

Run 400m

50 Push Ups

Run 400m

50 Sit Ups

Run 400m

50 Squats


Completed : 20:29

*--
A short and sweet workout before I head to Thailand for a nice ass vacation with my best buddies! Wahoo... and yes i think my time was quite good too. :)

WOD 092209

Dirty Thirty
30 Box Jumps @ 24"
30 L Pull Ups
30 Kettlebell Swings @ 16kg
30 Unanchored Sit Ups
30 Burpees
30 Press Clean @ 30lbs
30m Suicide Runs
30 Deadlift @ 95lbs
30 Double Unders

Completed : 24:30

*--
The gym was supposed to be closed but after their crazy party the day before, we just HAD to work out all the lamb, alcohol and whatever nonsense else which was served and consumed!

WOD 091809

10-9-8-7-6-5-4-3-2-1
Kettlebell Snatch @ 24kg (M) / 16kg (W), R & L
Strict Pull Ups

Completed : 18:41 (sub 16kg KB)

*--
First time doing snatches. Wasn't too comfortable with the rx'ed weight so I decided to use a much lighter weight. Will up the weight the next time i attempt snatches. Only did a workout today as I reached the gym quite late. Bah!

WOD 091709

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

5 Knees to Elbows

10 Kettlebell Swings @ 24kg(M)/16kg(W)

15 Double Unders

Completed : 10 Rounds + 5 + 3

Team WOD
3 Rounds For Time
A : 10 Pull Ups
B : Clapping Push Ups
A : 10 Elevated Ring Rows
B : Ring Push Ups

Completed : 9:39 (With Previn)

*--
So here it is, my double unders are still worse than a bitch and I have NOT progressed much at all. It seems that I try to do complete a double under too fast and i need to get my rhythm and timing right to do more than 10 in succession. Damnit! 2 of the things that I lack, Timing and rhythm. Every time or rather every day I realize there are so many things which I need to improve on in Crossfit like my technique for double unders, wall balls, leg strength, stamina, thrusters and etc. Emo sial, pick it up and go again.

WOD 091609

Three rounds for time of:

21 Sumo Deadlift Highpull @ 24kg/16kg

21 Ring Dips

Maximize intensity on this workout. Go hard and fast!


Completed : 4:28

3 Rounds to Failure
Pull Ups
Elevated Push Ups
Bicep Curls

3 Rounds
7 Dead Lifts @ 65lbs
7 Bar Bell Push Press @ 65lbs

*--
Didn't time the second and third workouts as they were more conventional gym workouts and just wanted to take it a lil bit easy. On hindsight, I should have pushed my self a little bit harder.

WOD 091509

Seven rounds of:

Max reps Single Kettlebell Press L & R.
*Use the heaviest Kettlebell you can press for this workout. There is no time component to this workout. Record reps for each round.

Throwin' down gang signs PM style! Represent!

Completed : Using 40lbs DB
L (7, 6, 6, 4, 3, 5, 3)
R (7, 7, 8, 8, 6, 8, 7)

Three rounds of :
400m Overhead Medicine Ball Run @ 20lbs
20 Sandbag Squats @ 70lbs
50 Sit Ups
25 Mountain Climbers
Completed : 32:07

*--
A good workout that kicks off the workout week. While I wouldn't go as far as to say that it helluva difficult workout, i will be the first to admit that it was quite dissapointing for me personally at my lackluster display of strength in my left shoulder/arm. Bah. I still dislike Overhead medicine ball runs, there has got to be a way for me to finish 400m without stopping.

WOD 091109

In 20 minutes, do as many rounds as possible of:
Run 400m
Max reps Handstand Push Ups
*Note number of Handstand Push Ups completed each round.

Hand Stand Push Up's Bebeh!

Completed : 6 Rounds + 400m (15, 18, 13, 16, 15, 16)

3 Rounds
7 Deadlifts @ 130 lbs
14 Box Jumps @ 24"
21 Toes To Bar

Completed : 18: 23

*--
Felt good being able to run 6 + 1 round in the 20 minutes thanks to pacing my self and I guess those days of trying to mimic Jackie Chan are paying off with the rather consistent HSPU's. Feel a little bit stronger thanks to all the workouts for the past few months.

However when I attempted the second workout, I didn't realize that my form for the dead lift was wrong which probably means that I was targeting the wrong muscle areas and ultimately getting myself more prone to injury. Lesson learnt, try again this week.

WOD 091009

Four rounds for time of:

25 Pull Ups

25 Burpees

Guess where i'm at.

Completed : 22:23

16kg Weighted Sit Ups
100m Farmers Walk @ 24kg
Jackknife Sit Ups
80m Farmers Walk @ 24kg
Static Plank
60m Farmers Walk @ 24kg

Completed

*--
I still am unable to do proper kipping pull-ups. Cipet betul. I shall blame it together with my inability to dance and robot like movements and stiff-ness which attributes to this! Bah. I'm still not getting enough sleep and I feel more tired after workouts. And i figured that I have a love-hate relationship with burpees. I love em cause they're a good sweat but I hate doing them because once you couple them with another workout, it leaves you lying. Need more cardio work.

WOD 090809

For time of:

42 Kettlebell Swings @ 32kg/24kg
21 Ring Dips
30 Kettlebell Swings @ 32kg/24kg
15 Ring Dips
18 Kettlebell Swings @ 32kg/24kg
9 Ring Dips
Completed : 13:04 (Sub 28kg Kettlebell)

100 Sit Ups
75 Bicycle Crunches
50 Mountain Climbers

Completed : 7:00

*--
Shoulders and legs were aching but managed to pull through. The 28kg seems easier to swing considering its the 2nd time I'm using it. Maybe i'll try a 32kg in a few months. Heh Heh. Unfortunately I wasn't able to do a power pack 2nd WOD as i arrived only at 9pm dude to work....

WOD 090709

For time of:
Run 1.6km
20kg/45lb Kettlebell/Dumbell Thrusters, 21 reps
21 Pull-ups
Run 800m
20kg/45lb Kettlebell/Dumbell Thrusters, 15 reps
15 Pull-ups
Run 400m
20kg/45lb Kettlebell/Dumbell Thrusters, 9 reps
9 Pull-ups

Completed : 34:12 @ 65lbs Barbell Thrusters

*--
For the FIRST time ever during a workout i felt like puking my insides out while driving home. The throat was totally dry and felt like the first time i started drinking beer and puked. Didn't puke but felt horrible. Well on the flipside that showed two things. I am not fit enough and that it was a good workout. And that i still need to improve on the thrusters. Hell of a good full body movement and one which i realize that my leg strength is still below par. Bes bes workout nih..
I must try it again!

WOD 090409 - Hostages Have All Been Brutally Murdered

For time of:

21 Kettlebell Cleans @ 24kg/16kg R&L

30 Pull ups

15 Kettlebell Cleans @ 24kg/16kg R&L

24 Pull ups

9 Kettlebell Cleans @ 24kg/16kg R&L

18 Pull ups

I am not using eyeliner nor did I fall asleep

Completed : 18:50 (Sub 20kg Kettlebell)

FMP WORKOUT
Approach: - Max time 15 minutes
10 Rounds of:
10 Deadlift 65lbs
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters

Actions at the Objective: – Max time 7 minutes:

7 Rounds Of:

10 Jerks 65lbs

10 Burpees

Sprint 20 meters

Time Line:

If you meet the time objective for the Approach – rest 3 minutes before the Assault.

If you do not meet the time objective for the Approach – go directly into the Assault.

Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.

NOTES:

As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.

If you are working as a team, everyone stays together.

Completed
Round 1 : 13:54
Round 2 : 28:36

*--
My shoulders, forearm and biceps are still aching and DOM'ing from Tuesday's pull-ups hence the lighter weight on the first WOD and killing off my jerks and the hostages (RPG-style workout only la). I finished the first round of the FMP in the Rx’ed time but the jerks were killing my shoulders which were sore from the pull ups and the first WOD. In total I killed off 43 hostages out of 20 (civilians too). To the non-existent hostages; ‘dudesss… I’m sorry. I’ll try to keep one alive the next time.’ LOL!