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!