WOD 013010

"D.T."

Five rounds for time of:

12 Deadlifts @ 70kg/50kg

9 Hang Power Cleans @ 70kg/50kg

6 Push Jerks @ 70kg/50kg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. This workout was first posted on Crossfit.com on 13th April 2009.

Dream Theater

Completed : 13:13 (Sub 40kg Barbell)

*--
The rule for the workout was for the barbell weight to be scaled down the same for all three movements. Hence the much lighter deadlift. I seriously need to pick up on technique because while i can push press 50kg's. Trying to Hang Power Clean 50kg was insanely tiring because i would use my arms to wrench the barbell up instead of useing lower body + shrugging movement. Technique my man, technique. Still DT is an awesome workout. I'm beginning to love the barbells even more. :D

WOD 012910

Front Squat 5-5-5

then:-

For time of:

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

15 Weighted Pull Ups @ 20kg

24 Kettlebell Swings @ 24kg/16kg

12 Weighted Pull Ups @ 20kg

18 Kettlebell Swings @ 24kg/16kg

9 Weighted Pull Ups @ 20kg

Completed : (45kg, 50kg, 55kg) 9:56 (Sub 16kg Kettlebell for Pull Ups)

*--
Quick tempo and concentrated workout. Went lighter on the kettlebell as my pullups are not my strongest forte. Nice!

SKILLS TEST

Today will be our first ever Skills Test day.

Why do a test? The skills test is a good way assess your current fitness and athletic skill level. The tests will reveal what areas of your fitness/skill you will need to improve on(meaning, revealing all the stuff you suck at). Based on the results of the test, we can assist you in refining your training to get you fitter, faster and stronger.

Many of you have been asking questions on how the skills test will be run, so here's the deal:-

1. Pick one test for each section of Hips, Push, Pull, Core, Work and Speed. You can refer to this link for details:- Skill Levels Poster

2. You will then do the test for each section as per the order mentioned above.

3. You will have a 60-minute time limit to complete all the tests.

4. If the test has two requirements(eg. Air Squats x 100, Back Squat x 1@Bodweight), you will be required to complete both tasks.

If you are still unsure of how this works, just show up in the gym and we will sort you out.

*Thanks to CrossFit Seattle for the Athletic Skills table.

Completed : Level III - Fail
Verticle Jump - Passed
3/4 Body Weight Press - Passed
Body Weight Clean - Failed
30 Unbroken Knees To Elbow - Passed
400m Run in 1:30 (1:09) - Passed
1.6km Run in 7:00 (6:30) - Passed

*--
Initially thought of doing the Level 2 but was coaxed by Eddibee to go for Level 3 because that is where i should be aiming for anyway. While doing the test i realized that the skills test is to highlight the areas of which my weaknesses fall in and to improve on those areas through technique and form. Boyah motherfuckers.

WOD 012610

100 Back Squats @ Bodyweight for time.

*Before the workout, weigh in. The weight on the scale is the weight you back squat.

**Note on scaling: It's critical that you use the right weight for this workout. For those of you new to back squats, you should be using a weight that equates to roughly 50-60% of your 1RM. If you are not sure what this number is, please check in with a coach before commencing your workout.

Completed : 26: 57 (65kg)

*--
Fucked out of my head. My lower body needs 1 tonne of work and this year Two Thousand Motherfucking Ten will be the one where it is trained like a hulk truck. Jesus! I sweat more than I have sweat in a very very long time and I was struggling with the final 20 reps, breaking them down into 2's and 3's and such. Just when you think you're doing alright you realize you're still suck!

WOD 012510

Deadlift 5-5-5

*Lower each rep with control and reset for every rep, don't bounce the weights off the ground. Rest exactly 3 minutes between sets.

Ch-Ch-Check-Ch-Check it out

then:-

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

5 Press @ 20kg/30kg

5 Pull Ups

5 Push Press @ 20kg/30kg

5 Pull Ups

5 Push Jerk @ 20kg/30kg

5 Pull Ups

Completed : (115kg, 130kg, 130kg) 7 Rounds

*--
Tore both my callouses, licked the blood off and kept on pushing leaving stains all over the bar. Nothing better I could ask for eh! Although i think i fucked up towards the middle of the workout when i starting to lose focus. Gah. I kept the deadlifts at the same weight as one of the homeboys at the gym noticed that my form was fucked out of position. Probably due to the lower back ache from the Friday's squat til you die training. I know it's not much but fucking A it hurt okay motherfucks!

WOD 012210

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

You got to squat out the jams!

Completed : (60, 0, 60, 0, 53, 7, 40, 20, 43, 17, 41, 19, 42, 18, 42, 18, 40, 20, 38, 22, 35, 25, 30, 15)

*--

This is not funny! Squatting til i felt like shitting my legs out. Jesus Christ! It was just fucking crazy to be doing so many squats in such a short amount of time. Towards the last few rounds my form was totally half past 6 dead but i kept racking the reps out while my circus buddy Ben Honz & Ben Yue were screaming at me to keep pushing. Geeze... you fuckers are insane. The workout was insane. I am so going to feel the tight ass and legs tomorrow at work. Man this shit is not funny. But it does remind me why i'm in Pushmore in the first place. I love the pain! Fuck The World For The Win y'all motherfucks!

WOD 012110

150 Kettlebell Swings @ 24kg(M)/16kg(W) for time.

*5 Burpee penalty every time the kettlebell touches the floor.

Record time and number of penalty reps.

Completed : 16:02 / 30 Burpees

Three rounds for time of:

Run 400m

10 Burpees

5 Deadlifts @ 100kg/60kg

Completed : 10:26

*--
The 150 reps for the kettlebells were mentally tough as I kept on quitting on myself to go and push further. While the completed time isn't half as bad as it is, the amount of burpees remind me of how many times I stopped to take a breath. My lower back and forearms felt the brunt of it mostly. Rested about 7 minutes before resuming to the previous day's WOD. Awesome!! I liked the workout as it included the movements and excercises which i have no trouble with. Looking back... I should have challenged myself with 120kg deadlifts though. The third round run was not funny at all. I felt like running like a pants onna floor foo!

WOD 011810

Back Squat 3-3-3-3-3

then:-

Tabata Wall Balls @ 10kg(M)/5kg(W) for total reps.

Completed : (60kg, 70kg, 75kg, 85kg, 85kg) 51 reps

15 Minute AMRAP

5 Ring Pull Ups
5 Head To Floor HSPU
5 Chest To Floor Push Ups

Completed : 11 Rounds

*--
Shit! Fucking Wall balls again. I knew right there before the workout that i would fuck up. Defeated before starting and once again the ball 'ran' away from me. Seems i am too fucking close to the wall when I launch the ball up. Decided t hereafter to redeem myself with some awesome upper body workout. Pumped motherfuckers! Head To Floor HSPU's are not funny at all. Had to end up kipping a few reps toward the end. Heh!

WOD 011810

"Fran"
21-15-9 of:
Thrusters @ 40kg/30kg
Pull Ups

*Compare to 102409

Completed : 10:33

"Helen"
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups

This is what you call Brutal Death Metal style

Completed : 16:50

*--

Piece of advice or note to self. NEVER, EVEEEER do Helen after Fran after only 2 minutes of rest because you don't wanna do it alone. Fool. I think i nearly died of asphyxiation during the third round, explaining the cock ass time. Still I don't think i did very badly. Just personally disspointing. Fran on the other hand is the first time i'm doing as Rx'ed. The time isn't that bad just I really really need to improve on the thrusters. My explosive movements are horrible. Sigh.

WOD 011510

Deadlift 3-3-2-2-1-1

Strangely Gay I look

then:-

150 Double Unders for time.

Completed : (120kg, 130kg, 135kg, 140kg, 145kg, 150kg) 9:42

*--
Simply said. Double unders still SUCK. Fuck Me. Goodnight. Fuck!

WOD 011410

Press 2-2-2-2-2

then:-

"Chelsea"

Every minute, on the minute, for 30 minutes, do:

5 Pull Ups

10 Push Ups

15 Squats

*If you are unable to complete the round on the minute, continue to do as many rounds as possible for the remaining time.

Completed : (40kg, 45kg, 47kg, 50kg, 52kg) 10 Minutes + 5 + 10 + 12 & 14 Rounds + 5 + 7 CTF's

*--
Awesome. Shoulders are getting a little bit stronger. And I did Chelsea CTF style which was quite mind fucking especially towards the 7th minute where my chest was feeling the blood rush and pumped as hell and decided not to move much. Still i'm quite happy with my completed results as it was much better than I expected. Upper body and pushing and racking through workouts is one of my strength's so yeah... now if i could just apply the same thing to my legs and lower body. Go Go Go motherfucker go!

WOD 011210

Three rounds for time:-

25 Wall Balls @ 10kg(M)/5kg(W)

25 Burpees

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

Completed : 27:49 (28kg Kettlebell)

*--
As previously stated, one of the things i hate most are wall balls. SImply because I am unable to 'explode' out the movements and the hand eye coordination thing is messed up. There are so many things wrong with my wall balls that I don't even know where to start. 8 months in training and there are still so many technical and noob flaws in my WODs. This sucks but that doesn't mean that I wont try to train harder though. Just feels like shit to suck. Worst still were how the ball bounced over me and started rolling around the gym. Malu macam babi sial!

WOD 011110

Back Squat 5-5-5-5-5

then:-

"Death by Pull Ups"

With a continuously running clock, do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the pull ups for each minute.

Pasty White Boy!

Completed : (60kg, 65kg, 70kg, 75kg, 80kg) 13 minutes + 10

*--
Death like Pull Ups is pretty much like the name says. You keep pulling up until your muscles are so pumped up and sore you quit. And well after 13 minutes of pulling up. I just couldn't go on no more. Gah!

WOD 010810

Turkish Get Up 2-2-2-2-2
then:-
30 Muscle Ups for time.

Compare to 100909

Completed : (16kg, 20kg, 20kg, 20kg, 20kg) 19:21 (90 Pull Ups + 90 Ring Dips)

*--
Hmm... I still can't kip after over 3 months so I shall claim that I am still THE SUCK. Managed to shave 3 minutes off the original time which was not as orgasmic as I thought. Finally, yes finally learnt the ART of kipping although now its' quite the different ball game. Can i dance now? Hah! I love the strength workouts the gym is incorporating into the workouts but I hate admitting the fact that I am weak at strength workouts. ESPECIALLY the ones targeting the shoulder region. Gah.... not functional enough i am. Fuck that shit. I'ma train baby TRAIN and get stronger like the ahtapiguruh!

WOD 010610

Press 5-5-5-5-5

then:-

"Mary"

In 20 minutes, complete as many rounds as possible of:-

5 Handstand Push Ups

10 single Leg Squats, alternating

15 Pull Ups

This is the chicken dance baby!

Completed : (30kg, 40kg, 45kg, 45kg, 45kg) 8 Rounds + 5

*--
My first attempt at Mary and now i know why she's hardly the favoured village bike. The bitch is a muscle busting workout with the isolated single leg squats and consecutive pull ups. Jeeze. But i love it. The next time, i'm hitting her for 10 Rounds or i'll do 100 burpees straight up!

WOD 010510

Deadlift 3-3-3-3-3

then:-

Run 1.6km for time.

Completed : (120kg, 125kg, 130kg, 130kg, 145kg (1), 135kg) 7:05

*--
Run baby!! Feels good. Deadlifts and runs. I noticed the difference in my running and pacing as I felt more comfortable maintaining the speed and pushing at the last round. It was great to know that my runs and stamina have improved significantly since i started training 7 months ago. I love it! While there are so many areas which I still need to improve on, i'm glad that i'm progressing at a good pace (methinks). I feel however that i still need to suck it up and get to the workouts i suck at like those cibai Over Head Squats and Thrusters and Core - Shoulder strength movements. It's not i have to, I NEED TO! For The fucking Wank!

WOD 010410

Front Squat 3-3-3-3-3

then:-

"J.T."

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

High On Life. Stuck On Rings.

Completed : (40kg, 45kg, 45kg, 50kg, 55kg) 8:55 (CTF)

*--
J.T.! First time doing JT since i started CrossFit'ing and i'm quite happy with the time i set. Especially since i'm starting to do Chest To Floor Push Ups! Oh yeah baby! I fucking love CrossFit. Fucking love it. Just not as much as i love myself. Ok that was just fucking gay.

WOD 010110 NEW YEAR PARK!

Luck Of The New Year Card WOD
Time : 30 Minutes

A deck of 52 playing cards is divided in 2 to be given to the two 'rival' teams.
Each number on the card represents the number of reps that MUST be done while Jacks, Kings & Queens are 10 reps while Aces are 11 reps. The suit on the cards represent the workouts:-

Spades : Pull Ups
Hearts : CTF Push Ups
Clubs : Sit Ups
Diamonds : Squats
Joker : Run 1.2km

So if you pull up a King of Spades, Queen Of Spades and Ace of Spades 3 times, that means 30 Pull Ups! No questions asked! So it's all about the luck of the draw. Once the cards have been completed, both teams swap the cards and continue until the time limit of 30 minutes is over.

The team with the most cards at the end of the 30 minutes loses. Loser buys drinks!

Completed with Ben Yue & Jinn : We lost! Too many reps of CTF's, Pull Ups & Sit Ups & Squats FTW!

*--
New Year Workout! Wooo hooo. Brutal Death Metal Style baby! I shall now call all crossfit workouts to be done in Brutal Death Metal Style! The workout was fun and crazy with the insane amount of reps which kept adding up. Especially if the same workout is repeated over and over with the same amount of reps! I ended running the lap 3 times anyway. Still enjoyed it 'to the max' (whatever the fuck that really means). More park WOD's this year brother!