WOD 061410

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Completed : 12:30

WOD 061210

In 12 minutes do As Many Rounds As Possible of:
3 Deadlift @ 1.5BW,
6 Shuttle Runs(10m),
9 Burpees.

The best deadlift form EVER... NOT.

Taking it one step at a time in the presence of enemies 2

Now imagine if you just directly under me with legs wide open. Heh!

Completed : 6 Rounds + 3

061110

3 Rounds for time of:

15 Pull Ups
10 Push Jerks @ 40kg/25kg
5 Single KB Swing @ 24kg/16kg (L&R)

Completed : 13:48 (Strict Pull Ups, PJ @ 50kg, KB @ 32kg)

*--
Wow. My arms felt the full force blow of being amped and pumped after the great idea to do 15 STRICT pull ups. The session was relatively short and very intense which is something i'm trying to incorporate into my workouts so that i get the best time for effort calculation. Maybe i'm trying too hard to be scientific. Whichever it is, its pushing em to achieve or eat dog food. I choose.

WOD 061010

100 Back Squats @ 75% Body weight

Penalty upon re-racking bar = 5 Push Ups. Total the number of push ups and complete them after the workout.

*Beginner: 50 reps @ 50% BW

*Advanced: Back Squats @ BW

Completed : 20:20 (64kg Bodyweight) 55 Push Ups

WOD 060810

"Karen"

150 Wall Balls for time.
*10kg/5kg @ 10ft Target

Completed : 28:44

Fuck Wall balls. Fuck karen. 'Nuff said.

WOD 060710

As many rounds as possible in 15 minutes:

One round consists of:
1 Handstand Push Up (HSPU)
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

*Chin Ups = Palms facing body

Completed : 7 Rounds + 1 + 1 + 1

*--
This is what i would call a really really awesome training session. Total upper body killer. Felt good being able to smash up 7 Rounds but felt that my weakness in ring dips showed quite obviously toward the last 3-5 minutes when i had to constantly break up the ring dips in reps of 3-2 or 2-2-1. It sucks but i've been perservering for so long... i know i can keep on doing it and hitting it hard motherfucking core!

WOD 060310

50 Kettlebell Swings @ 24kg/16kg
10 Double Unders

40 Kettlebell Swings @ 24kg/16kg

20 Double Unders

30 Kettlebell Swings @ 24kg/16kg

30 Double Unders

20 Kettlebell Swings @ 24kg/16kg

40 Double Unders

10 Kettlebell Swings @ 24kg/16kg

50 Double Unders

Completed : 17:21

WOD 053110

WOD 051510
3 Rounds For Time Of
15 HSPU
25 Squats
15 Ring Dips
25 Squats
14 Push Ups
25 Squats

Completed : 15:51 (Chest To Floor, Head To Floor)

*--
A little over a year of crossfitting and weight + strength training, i hit the FIRST ever crossfit workout i had ever attempted of which i took 26 minutes a year ago with replacement workouts and smashed it by 10 minutes with so-called perfect form and focus. I love it. Its progress that matters and the long run battle which i intend to keep fighting.

WOD 052710

400m Walking Lunges for time

Completed : 25:25 (10kg Overhead)

*--
If there was another stupid idea, this would be it.

WOD 052610

For Time of:

50 Double Unders
5 Ring Dips
40 Double Unders

10 Ring Dips

30 Double Unders

15 Ring Dips

20 Double Unders

20 Ring Dips

10 Double Unders

25 Ring Dips

Completed : 28:06 (12kg Kb for Ring Dips)

*--
Now this is what i call a motherfucking tough work out. Due to some stupid early morning twittering of arrogance and stupid bravado, a couple of other fools and i decide to load ourselves up with kettle bells and ring dip. The result; a very very wet sweaty shirt and pumped out arms. Awesome!

WOD 052510

21-18-15-12-9-6-3 reps for time of::
Kettlebell swings @ 24kg/16kg
Handstand Push Ups (HSPU)

Completed : 9:58

WOD 052210

21-15-9 of:

Power Cleans @ 40kg/25kg
Handstand Push Ups (HSPU)

Completed : 8:59 (50kg)

*--
A great workout after my 35 minute cardio session at home. Loved the feel of power cleaning although towards the second round of 15 reps it felt like being punched over and over again. Still what makes me hurt is certainly something that will make me stronger. Must however remember to keep my core tight and form right.

WOD 052110

21-15-9 of:
Pull Ups
Ring Dips
Squats x 3

Completed : 9:39

WOD 042310

3 Rounds for time of:
Run 400m
15 Hang Power Cleans @ 40kg/25kg

Completed : 11:33

WOD 051810

10-9-8-7-6-5-4-3-2-1 :
Kettlebell Swings @ 24kg/16kg
Overhead Squats @ 30kg/20kg

Completed : 8:33

170510

Today I start carb cycling. In 15 weeks, shall no obscene and awesome progress be made. I shall eat a can of ALPO dog food in PUSHMORE. Mark these words.

WOD 051510

5 Rounds For Time of:

5 Shuttle Runs (20m)
10 Burpees
10 Pull Ups

Completed : 11:57

*--
The body is finally felling better. This running thing is awesome. The pull ups are still not a thing which i like doing but its great to work on your weaknesses. NEVER EVER FORGET WHERE YOU COME FROM. Now that's fucking random.

WOD 041510

100 Push Jerks For Time @ 50% Bodyweight
*Each time you place the bar down, do 10 Squats

Completed : 15:56 (80 Squats)

WOD 051210

In 10 minutes, do as many rounds as possible (AMRAP) of:

30 Double Unders
10 Kettlebell Swings @ 24kg/16kg

Completed: 7 Rounds + 30 + 4

*--
Body is still in remission. Ouch.

WOD 051110

3 Rounds for time of:

25 Sumo Deadlift High Pulls @ 20kg/16kg
15 Thrusters @ 30kg/20kg
10 Handstand Push Ups (HSPU)

Completed : 14:30

*--
Body is still in remission. Ouch.

Push More Games!

Workout 1

Three rounds for time of:

10 Hang Power Cleans @ 40kg(M)/25kg(W)

15 Pull Ups(M)/Ring Rows(W)

This Is The Hanging Power!

Completed : 7 minutes 42 Seconds

Workout 2

In 10 minutes, lift as much total weight as possible from ground to overhead.

Easy Money

Completed : 57 Reps @ 40kg

Workout 3

In 7 minutes, complete as many rounds as possible of:

7 Burpees

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

Hang Time, Air Time @ Pushmore

Completed : 7 Rounds + 7 Burpees

In pain stretching after the games

Winning the 'Dedicate & Hardworking' Award. Or as some would say 'No Life Everyday Come
Gym Award'

Participants & the extended family

All the super awesome pictures were taken & stolen from the great Anna-Rina!

WOD 050510

CFX WOD
Every minute on the minute, complete the following for 20 minutes:
2 Body weight and half deadlift
4 HSPU

Completed : 20 minutes (100kg Deadlift)

*--
Final workout before taking a nice and good awesome rest before the Push More Crossfit GAMES! KILLING TIME BABY!

WOD 050410

Four Rounds For Time of:
Run 400m
50 Squats

Beginner: 3 Rounds, 25 Squats
Advanced: Wear 10kg Weighted Vest

Completed: 18:34 (10kg Vest)

*--
This has officially killed my legs. They are feeling numb right now and i foresee the DOMS killing them hardcore up till the games. How lah wei...

WOD 050310

"Nate"

In 20 minutes, do as many rounds as possible of:
2 Muscle Ups
4 Handstand Push Ups (HSPU)
8 KB Swings @ 32kg

* If you cannot do a Muscle Up, your substitutes for ONE(1) Muscle Up are:
- 2 Jumping Muscle Ups, or
- 3 Pull Ups + 3 Ring Dips

Completed : 8 Rounds + 2 (Jumping Muscle Ups)

*--
Needs to work on muscle up and pulling strength and conditioning. Gah! Spits at myself.

WOD 043010

"The Trainer's WOD"

Each workout has a 10 minute Cut Off Point

10-9-8-7-6-5-4-3-2-1
Cleans @ 40kg
Toes To Bar

Completed : N/A, Remaining 34 Reps

Rest 10 Minutes
Then

3 Rounds For Time Of:
15 Overhead Squats @ 30kg
20kg Plate Carry @ 20meters
9 Burpees

Completed : 7.48

Rest 10 Minutes
Then

5 Minutes AMRAP:
4 Ring Dips
8 Kettlebell Swings @ 32kg

Completed : 6 Rounds + 4

*--
Lack of sleep and concentration stumped my training for the day's WOD. I messed up big time with the first workout and felt like shit through the other 3 workouts. On a positive note, i am not able to swing 32kg KB's with proper form and without using my arms and hurting my back. Way to go bro... pats self on the back. :p

WOD 042710

Deadlift 3-3-3-3-3

Then,

50 Burpees for time.

Advanced: CTF Burpees, jump 1ft from max reach

Completed : (95kg, 105kg, 115kg, 125kg, 140kg) 1 Rep Max (145kg, 150kg, 160kg) 2:49

*--
What a fucking crazy great day to be working out. I'm still not at a 100% health wise. But I gave 120% for the workouts while even reaching a new 1 Rep Max for my deadlift! Oh yEa! 160kg's FTW. Although i think i could max it at 170kg. The Burpees' felt great and being such a short workout, i pushed it all out before heading home to have a nice ol' meal and a good as fuck rest. Props to the monster MOO & the Hans for their pushing and advice while hitting today's training! It feels great to be alive!

WOD 042710

"J.T"

21-15-9 reps for time of:
Handstand Push Ups (HSPU)
Ring Dips
Push Ups

Completed : 9:22

*--
Gah! I've been horribly sick. One of the worst cases of the fever and flu which i've had in years! While i don't think i was well rested for the workout, i think at about 80% effort, i did alright. JT is a really good upperbody body weight workout which engages most areas of the chest and arms. I guess the only thing that would make this really suck is to add pull ups to it!

WOD 042210

100 Pull Ups For Time

Completed : 10:25 (CTB)

WOD 042010

5 Rounds For Time Of:

15 Handstand Push Ups(HSPU)
15 KB Swings @ 24kg/16kg

Completed : 7:14

*--
Awesome quick workout as my legs were still a little sore and i had the flu bug attacking me. Still loved the workout. Felt awesome to be back in KL!

WOD 041910 Crossfit Singapore III

Thrusters

3-3-3-3-3

Then

21, 15, 9

Burpees

KBS 1.5 Pood / 1 Pood

Pull Up

I have yet to lift this tyre up myself. Honesty gets the chicks bitch!

After a few breaths from the workout and before we went out in the sun to play!

Gabe Huang, one of Singapore's National Wrestlers. 60kg Superstar!

Pro Big Monster Kevin Lim, owner and head trainer of Crossfit Singapore with Hans & I

Completed : (70lbs, 100lbs, 155lbs(1), 120lbs, 155lbs(2))Sub 10 minutes

*--
Once again i headed down to the Singpore Crossfit box (this time with my buddy and probig ass Johnhans) for a fix. Twas the first of many things during the workout as it was the first time i did Thrusters as a strength workout and the first time i did a sled-like workout which blasted out my posterior chain! Fucking awesome. If and when i head down to Singapore for work, this box will be my second home or rather, i'd pay for the membership here first before even thinking about finding a house for rent.

WOD 041610

For Time of:

15 Handstand Push Ups(HSPU)
1 Pull Up
13 Handstand Push Ups(HSPU)
3 Pull Up
11 Handstand Push Ups(HSPU)
5 Pull Up
9 Handstand Push Ups(HSPU)
7 Pull Up
7 Handstand Push Ups(HSPU)
9 Pull Up
5 Handstand Push Ups(HSPU)
11 Pull Up
3 Handstand Push Ups(HSPU)
13 Pull Up
1 Handstand Push Ups(HSPU)
15 Pull Up

*HSPU : Head To Floor - Use a mat as a benchmark
Strict Pull Ups.

Completed : 19:04 As Rx'ed!

400m Walking Lunges

Completed : 11:39

WOD 041410

FIVE Rounds for time of:

3 KB Presses @ 24kg/16kg (L&R)
9 Ring Dips
18 KB Swings @ 24kg/16kg

Completed : 2 years & 9 months

*--
The week has been rough on my workout schedule. For the first time i tried at heavier weight of 24kgs for the presses and i NOW know how weak my left arm / shoulder is as i struggled to press the 24kg into the air and lock my arms out. I took over 35 minutes to which i lowered the weight to 20kg to complete the workout. Must Get Stronger lah!!!!

WOD 041210 "Cindy Grows Up"

In 15 minutes, do as many rounds as possible of:
10 Pull Ups
15 Push Ups
20 Squats

Completed : 7 Rounds + 10 + 4

*--
Gah.. I tried approoaching this training session with a different gameplan by pacing myself and not totally pushing it. While i went at the workout nonchalantly until the last minute, counting my 7 rounds was shit as after 15 minutes I still had tonnes of gas left in my tank. Fuck! Note-to-self Push yourself at every workout / training session until it feels like you shat on the rubber mat and then go harder because you can go that far if you keep calm and BREATHE, FUCKER!

WOD 040910

Press 3-3-3

Then,

JT
21-15-9
Hanstand Push Ups
Ring Dips
Push Ups

Completed : Sub 15 (?) Can't remember the time though i do know that it was full motion push ups and HSPUs.

WOD CLASH OF THE SPARTANS

CLASH OF THE SPARTANS

10 Rounds for time of:
10 Ground-To-Overhead @40kg
25 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

Completed : 40:46

*--
Oh This workout was just great. I loved the intensity and I loved pushing the damned bar above my head. The start of the fifth round was where it started to get to me and the mental aspect of the workout came haunting my ass like no other. I wouldn't say i posted an amazingly great time, but I feel that i pushed myself through the workout which is what I strive everytime i crossfit!

WOD 040610

10 mins AMRAP of:
Single KB Clean & Jerk @ 24/16kg

Rest 3 mins

Tabata Squats

*You can only rest/pause at the rack position(KB at upperarm) or lockout position(KB extended overhead). There is no limit to hand switches. See pics below for more info. Placing the KB on the ground or holding the KB in a dead hang position has a 5 burpee penalty with a 50 burpee cap. Accumulate total burpees and complete them after BOTH exercises are done.

*No time limit for burpees to be completed.

Completed : 107 (20kg, 25 Burpees) 165 Squats

*--
Fuck my motherfucking life right there. I had a bet with my best friend on completing the tabata squats with the highest reps. I busted out shit form, pushed my ass off the floor and went like a broken no oiled machine... and lost. 50 ringgits that is. Money lost. Shit. My legs are messed up at this point and God knows how its going to be like in the next 2 days. On the bright side. I now know how many max reps i can do for tabata. ;)

WOD 040510

Five rounds for time of:

30 Double Unders

20 Sit Ups

15 Pull Ups

Completed : 16:57

WOD 040110

3 Rounds for time of:
10 Medicine Ball Clean @ 10kg/5kg
15 Burpees
20 Sumo Deadlift High Pull (SDHP)@ 24kg/16kg

Completed : 8:53

*--
Breathe more. Increase stamina. Improve further. Nuff said. I hate the fact that my lower body is still much weaker. How the fuck do you get better? Mentally? Physically? Just do it? Hit it hard? Hit it hardcore? Or just do it Death Metal style?

WOD 033110

Run 1.6km for time.

Completed : 7:25

*--
3-4-5 weeks on, and my knee still feels a little jarring from time to time. Through the beginnning of the run, i felt that i could beat my previous 1.6km run time. However after about 300m, i felt a tweak which tremendously slowed me down and i started to struggle. I'm not sure if it was wise to continue... heh. Fuck!

WOD 033010

Three Rounds For Time Of:
Run 400m
21 Push Ups
12 Deadlifts @ 100kg/60kg

50 cent Jinn watches the foo' hit the push up

Now that's 100 kg's my man!

Completed : 15:20 (Chest To Floor)

Big Chest Workout

3 sets x 10 Rounds
50kg Bench Press
30lbs Incline Bench Dumbell Press

3 sets x 1 minute
Ring hold for 15 seconds

Completed : No Time Component

*--
Ahhh. This workout involves all the movements that i love. Plus I had time to throw in an awesome bench press + chest workout to pump up my chest! Got to love that.

WOD 032910

For Time Of:

15 Push Jerks @40kg/30kg
30 Pull Ups
10 Push Jerks
20 Pull Ups
5 Push Jerks
10 Pull Ups

Completed : 7:07

*--
This was a good and quick workout. Considering that i' came in only at 9pm due to work. I tried to push my limits. My pull ups still need a lot of work and practice, especially on the muscle undurance part. I am unable to go above 20 pull ups after the first round which sucks. Still it could be due to the lack of rest?

Pushmore's Open Day WOD

In 12 minutes as many rounds as possible of:
KB Swings @ 24kg
10 Double Unders

That's my name!

There are times where I wonder if i look like this all the time. A dick. Ugh

Completed: 9 Rounds + 3

In 12 minutes and in a Team of 2, do as many rounds as possible of:
Partner A: 10 KB Swings @ 24kg
Partner B: AMRAP Skips

Fucking with the Kettlebell

Guess where i'm at

Completed : 9 Rounds + 1 (with Big Ben Hon)

WOD 032610

Deadlifts 5-5-5

Then,

For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders

Check out the lovely full extension of the Thrusters mofo~!

The struggling double under yo!

Completed : 6:49

WOD 032510

With a 24kg/16kg KB, do 5 rounds for time of:
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)

Completed : 40:16 (Sub 20kg KB)

*--
Another mental workout. Truly a workout which messes with my breathing. Questions again on focus and consistency on breathing and concentration. Krush! Killed! and fucked in the motherfucking head.

WOD 32310

Press 3-3-3

Then,

Three rounds for time of:
50 Double Unders
21 KB Swings @ 24kg/16kg
12 Pull Ups

Stupid Style Double Under

Completed : (50kg, 50kg, 50kg) 12:32

*--
Sigh. Once again the double unders fuck with me. I am constantly unable to double under whenever i have thoughts on other things. How do i keep the focus. How? How?!

WOD 032210

In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats

Completed : 14 Rounds + 7 (Head To Floor)

"Strength Of The Bicep Curl"
10-9-8-7-6-5-4-3-2-1
Hammer Curl @30lbs
Bicep Curl @30lbs

3x10 Rounds Close Grip Strict Pull Up

Bicep Pyramid

Twins?

Completed : No Time Component

WOD 031810

21-18-15-12-9-6-3 for time of:
KB Swings @ 24kg/16kg
Push Ups

Completed : 9:43 (Chest To Flowwww)

WOD 031710

Press 5-5-5

then,

"Annie"

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

Double Unders

Sit Ups

Completed : (45kg, 50kg, 50kg x 4)11:35

*--
I am awesome. Shaved off around 4-5 minutes from my previous Annie although i still feel that i need to workout the timing of the double unders. That knee jarring injury type thing is still hindering my workouts but i guess its not exactly wise to do what i'm doing with it right now. I need to see a specialist about it. Fuck!

WOD 031610

3 Rounds for time of:

15 Back Squats @ 75% of Bodyweight
15 Ring Dips

Completed : 9:59 (Deadlift Sub for Backsquat @ 100kg)

WOD 031510

"3 Types of Pull Ups"

Ten Rounds for time of:
3 Weighted Pull-Ups @ 45lbs(20kgs)
5 Strict Pull Ups
7 Kipping Pull Ups

Your Mission: Complete the WOD with the least sets possible.

*Count your sets: A set ends each time your feet touch the ground/release from the bar.
*Ensure your chin passes the bar on every pull up you do to count as a rep.

Completed : 1:18:58 (26 sets)

*--
Compared to the last round of 3 Types Of Pullups when I first started Crossfitting, i finished the workout in less than an hour. However, this time i took much much much more time. This i can proudly say is attributed to doing the workout in the best form possible this time around and feeling and knowing that I have become stronger. Although i still think this workout is ultimately mentally tough like a 30 inch steak.

WOD 031110

5 Rounds for time of:
7 Deadlifts @ Bodyweight
14 Burpees
30 Double Unders

Completed : 14:18 (Deadlift @ 70kg)

*--
After the previous days horriblly mental muscle up workout. This short workout session was considered a breeze although that knee tweak is still pissing me off. Double unders rule now although i am still unable to time my jumps properly. fuckerlingam. Either way, i'm glad i'm still here after over 8 months of crossfitting. Pats myself on the back. :D

WOD 031010

30 Muscle Ups for time.

If you can't do a Muscle up, substitute ONE Muscle Up with either

1) 3 Pull Ups + 3 Ring Dips

2) 2 Jumping Muscle Ups.

Completed : 33:33 (Jumping Muscle Up Sub)

WOD 030910

Press 3-3-3

then:-

21-15-9 reps for time of:

Pull Ups

Kettlebell Clean and Jerk L&R @ 24kg(M)/16kg(W)

Completed: (40kg, 45kg, 50kg) 20:27

"Death By Burpees"

Completed: 15 Rounds

*--
Both workouts were great. I did the DbB straight after completing the first WOD because as I said earlier, I haven't been able to push the intensity of my workout's due to that bloody tweak in my knee and since i felt much better today; Burpees it will be! Oh yea. Recovery this time round was much much much better than the last time and i'm glad i hit at least 15 rounds! Wo Yeah!

WOD 030710

3 Rounds for time of :
300 Skips
30 KB Swings @ 24kg/16kg
30 Push Ups

Completed : 20:21 (Chest To Flow Yo)

*--
Rested during my recent work trip to Sabah and the knee is feeling much now thank you very much. Funny thing was during my 'rest'. I felt like an old man walking up stairs as the injury cause a very sharp strain type pain in my knee everytime i put weight on it or shifted my weight. Imagine being a bloody imbalanced penguin moving around supported by his right knee. Decided that going for time in future is the afterthought. Workout form has to take top priority because I can't get another injury like this. It just plain annoying. I'm still unable to push myself during the workouts because the knee throbs a little bit although personally i think its up to about 50-60% healed up. Be patient and let it heal let the body grow because that's how its done truckers!

WOD 030410

Run 400m
21 Handstand Push Ups (HSPU)
21 Ring Dips
21 Push Ups
Run 800m
15 Handstand Push Ups (HSPU)
15 Ring Dips
15 Push Ups
Run 1200m
9 Handstand Push Ups (HSPU)

9 Ring Dips

9 Push Ups

Completed : 22:10

*--
The knee is feeling horrid. I shouldn't have pushed it with this run. Gah. Kiasu i am. Heh heh heh!

WOD 030210 Strength Cause!

Strength Of The World Is On My Shoulders

1 x 5 Reps @ 25kg
1 x 5 Reps @ 30kg
1 x 5 Reps @ 32.5kg
1 x 5 Reps @ 35kg
1 x 5 Reps @ 40kg
1 x 3 Reps @ 42.5kg
5 x 10 Reps @ 25kg

Rest 2 minutes

15 Minutes AMRAP:
5 Strict Pull Ups
10 Knees To Elbow
15 Head To Floor HSPUS

Completed : 5 Rounds

*--
My knee is aching much harder which is the main reason i decided to skip the lunges as much as i want to work my ass. Gah. I realize now how horrible it feels to be injured albeit a slightly small injury. Its pointless to aggravate it further. Went strength all the way for the shoulders to carry bricks if the ceiling fell on me. Gots to be stronger than death yo!

WOD 030110

For time of:
30 Pull Ups
60 Double Unders
20 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders

Completed : 14:54

*--
I was looking forward to the WOD as in incorporated double unders, something which i thought i had somewhat mastered a little bit but alas it was not to be. It could have been so many fucking reasons, the pull ups, the hurt in my knee. At the end of the day i look at the mirror and i see it for what it really is. I choked. Choked when i thought i could kill that motherfucker. It sucks when shit like this happens. Through the workout, i was punching walls and screaming because instead of being able to double under 5 or 6 or 20 in a row i was doing only 2 to 3 before tripping. Suck dicka mofo kambehlan. To top it off, I realized that i've injured my left knee; probably through the thrusters. Either jarring it or tweaking the muscle. Hmph!

WOD 022610

"Death by Thrusters"

With a continuously running clock do 1 Thruster the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, continuing as long as you are able to. Use as many sets each minute as needed.

Men @ 40kgs
Women @ 30kgs

Completed : 9 Rounds + 5 Reps (Total of 50 reps)

*--
Thrusters why do you always leave me with a sense of fear every single time I have to pick you up and move in your dance. It's a horrible feeling to squat and thrust you and all of your 40kg greatness over my head without feeling liks shit and a buckling knee after 10 reps. Yes i know you are good for my ass and my traps but you really leave me with a love less desired feeling. I will practice your dace a little bit more and at a heavier rate because this year I promised that i would try the weakness dance. So here we go baby!

WOD 022410 Barbara

"Barbara"

5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Completed : 34:11 (Chest To Flow Pushaps)

*--
Fuck you! You stupid bitch. Motherfucking Barbara. Santa Barbara bullshit and nonsense. Whomever the fuck you are named after. You suck bit motherfucking time. Your fucking ridiculous combination of upperbody workout gives me insane stiffness and the sit ups sucks. I fucking hate you BarbaBitch! I will fucking facesit you the next time you're back on the PushMore board. Heh. Yes I don't like the fact that i was owned by this workout!

WOD 022310

Sam's Town
3 Rounds For Time Of:
12 L Pull Ups
2 Turkish Get Ups @ 20kg
10 Burpees
4 Thrusters @ 40kg
8 Box Jumps
6 Kettlebell Swings @ 32kg
6 Ring Dips
15 Squats
20 Double Unders
30 Sit Ups

Completed : 33:38

*--
The monstrous Keangston Sam's final workout in Pushmore until her returns in December and he decided to create his own workout. Being a sucker for monster workouts, I promised the bitch that i'd do it and while I pussied out on the Rx'ed weight, it felt quite mental through the second round because of the stuff I had to keep remembering. Still i enjoyed every single bit of sweat dropped and it gave me a chance to practice my double unders! Yay 4 me!

022210

"Angie"

For time of: :

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Completed : 24:51

*--
Angie is a real live motherfucker. Plus with the fact that I was tired from the lack of sleep and some ab workouts the night before (which i will not update or post because they were for primarily vanity reasons). I took a little bit too much time for my liking on the workout. I struggled at the push ups, which i usually am quite alright at and of course the sit ups were killing me. I always thought Angie was an easy lay of a whore but fuck no. This bitch put me back in my place. Fuckerlingam Chau Hai motherfuck

WOD 021910

In 5 Mins, do as many rounds as possible of:

Turkish Get Ups (TGU)

Then,

Five Rounds for time of:
10 Deadlifts @ 70kg/50kg
10 Burpees

Completed : 11 (40lbs) / 6:46

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My turkish get ups are still quite the holeeeble and my core is not strong enough for my liking. I loved the deadlift + burpee combo. Short sweet and max balls out workout. I like!

WOD 021810

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

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats

Hang Power Cleans that leave me with collarbone marks!

Squat right til you drop like a fly

Double Under Test Test

Completed : 11 Rounds + 5 + 10 + 4 (Head To Flow HSPU's)

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The first 12 minutes of the workout were a breeze. I paced the movements well and went through it and the i remember very vivdly while i finished the 8th Set and was floored breathing heavily i asked the trainers, 'How much more time?'. The reply wasa mere '6 minutes'. Judging by the 14 minutes and hitting 8 Rounds; I calculated that i could probably hit another 5 by pushing it. Bull motherfucking shit. The soreness in the muscle set in and they were feeling the super pumped from the HSPU's that i barely hit 3 rounds.

WOD 021610

Strength Of The Legs Is In The Dead Lift!

1 x 5 Reps @ 56 kg
1 x 5 Reps @ 70 kg
1 x 5 Reps @ 84 kg
1 x 5 Reps @ 91 kg
1 x 5 Reps @ 105 kg
1 x 5 Reps @ 119kg
5 x 10 Reps @ 85kg

Rest 5 minutes

80m x 12 Rounds (1 Minute Rest)

Completed :with no time component