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.

WOD 100309

Shoulder Press 3-3-3-3-3

then:-

Run 5km for time.

Completed : 66lbs, 77lbs, 88lbs, 99lbs, 99lbs 32:29 (6km run)

*--
The body is aching from a lack of rest and the lower back is quite screwed from the week's deadlifts. As stated yesterday, my left side of my body is weaker which points that my core is not strong enough which got me struggling during the shoulder presses whenever I tried to go heavy. Dick weed! I enjoyed the run, its the first 6km i've run in quite a while and i'm actually quite happy with my time. I stopped a couple of times not because I was tired but mentally my body was telling me to just walk. Heh. Must get better!!

WOD 100209

For time of:
10 KettlebellThruster @ 24kg/16kg, L&R
20 Pull Ups
8 Kettlebell Thruster @ 24kg/16kg, L&R
16 Pull Ups
6 Kettlebell Thruster @ 24kg/16kg, L&R
12 Pull Ups
4 Kettlebell Thruster @ 24kg/16kg, L&R
8 pull Ups
2 Kettlebell Thruster @ 24kg/16kg, L&R
4 Pull Ups
*Thrusters done with a single KB.


Completed : 10:41 (sub 20kg Kettlebell)

*--
I rushed 40 minutes through the jam from work to hit the gym for 10:41 minutes before i rushed off to the office to continue working again. I'd say the workout was short but my buddy Cris had challenged me to sub 10 minutes the workout of which i tried and pushed but lost the mental fight towards the last 3 rounds. My left side especially was messed up and I realized how weak it is which is another point in Crossfit for me to improve.