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

*--
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)

*--
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

WOD 021510

Strength Of The World Is On My Shoulders Press

1 x 5 Reps @ 20kg
1 x 5 Reps @ 25kg
1 x 5 Reps @ 27.5kg
1 x 5 Reps @ 30kg
1 x 5 Reps @ 35kg
1 x 5 Reps @ 40kg
5 x 10 Reps @ 25kg

Rest 2 minutes

10 x 3 Reps Of Strict Pull Ups (30 second rest)

Rest 2 minutes

3 Rounds (2 minutes Rest Per Set)
5 Tapping Push Ups
5 Pylo Push Ups
5 Triangle Push Ups
5 Chest To Floor Push Ups

Rest 2 Minutes

3 x 10 Tricep Pull Downs

Completed : Indeed with no time component! Feel like a champ fool!

*--
I feel like a champ right now yo. It feels like i've gone ghetto with my shoulders. It is sore but in a good fucking sore kinda way. Unh. I feel i'm be rappin like a champ fool. Unh!

WOD 021310

Three Rounds for time of:

15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders

Completed : 27:30

*--
Gah. I finally realized the right technique to double unders while going through them at the last round! The irony. Completed time is much wonky as i struggled pretty much with the double unders as I always have but i'll tell you this, there ain't no shame about being shit.. i just gotta step it up and train man. Train up. Eat up. And work that motherfucker!

WOD 021110

Happy Birthday PushMore!

Yes, that's right, PushMore is two years old today! And the best way to celebrate is with a hardcore WOD:-

Workout A

In 12 minutes, complete as many rounds as possible of:

3 Handstand Push Ups

6 Wall Balls @ 10kg/5kg

5 Burpees

Rest 6 minutes, then:-

Workout B

In 12 minutes, complete as many rounds as possible of:

3 Muscle Ups

6 Deadlifts @ 100kg

5 Box Jumps @ 24"

*Please note, that Workout B is optional.

Completed :
A 8 Rounds + 5 + 2
B 5 Rounds (Sub Muscle Ups with 9 Jumping Muscle Ups)

*--
A jumping muscle up! Read that and belie' that foo! Although the rings were a little low lah tiu. Happy as fuck to be back 'home' and Pushing it with the hommies and guys back home. I came back feeling more refreshed for some reason after my short trip over the causeway although i'd have to say that the quality of food being stuffed into my body hasn't been the best of late. And with the Chinese New Year Looming... i foresee a belly that will

WOD 021010 Singapore Crossfit Visit II

5 Rounds
5 Push Jerks @ 60kg
10 Pull Ups
15 Box Jumps @ 24"

Completed : 14:47

*--
Woke up at 6.30 and took a cab down to the Pit for my second training session with Kevin and his guys. The session was fucking awesome and every scream from the coach to push me to move faster take less ress and fucking get the fuck up dude! worked well. I'm one of those guys that better under pressure compared to those that focus in silence at the task or training at hand. The intensity was high and the post workout conversation and advice given from the Coach was very inspiring and educational in terms of nutrition and techniques to push my human machine!

WOD 020910 Singapore Crossfit Visit

You Have Been Fed Poison
3 Rounds
5 Muscle Ups
21 Kettle Bell Swings @ 24kg
100 Double Unders

Completed : 22:46 (Sub 15 Seated Muscle Ups)

*--
The thought of walking into Singapore Crossfit for a little visit turned out to be hell when I looked at the board and saw the workout. Muscle Ups, Double Unders? Shit! The stuff that i hate and can't do! Damn innit. Either way the experience was great and meeting Kevin from SGCF was cool and hearing his swear at the workout and blasting out fucking nu metal throug the single speaker felt a little different and very old school garage and reminded me of my old days as a teenager in the school's little gym working on bicep curls. The main difference i noticed with SGCF is the NO COUNT DUDE scream and the WHAT THE FUCK ARE YOU DOING! DO IT AGAIN being screamed in my face as I messed up the form with my KB swings. Getting the FORM right is extremely important and i'm thankful for Kevin for pointing that out while pushing and screaming during the class to get my act together.

It was an awesome experience to say the least and i'm hitting the pit a second time tomorrow to redeem my motherfucking self after this horrendous showing.

WOD 020810 Canon's Singapore

1am Singaporean 5km Run

Completed : No time component as I had to drag a 100 pound Golden Retriver who decided not to run after 20 minutes. Bastard.

WOD 020610

Three rounds for time of:

10 Clean & Jerk @ 60kg/40kg

Run 400m

Completed : 19:22

*--
Didn't think i'd be able to clean the 60kg's but damn i'm getting stronger. ;P Just had pat my nice ass on the back at least once in a while eh. However, i have to thank the great Edmatron on pushing me to finish the workout within 20 minutes. Its crazy. My conditioning when it comes to heavy weights and running is fucked up and out of sync. The breathing and focus need to be brought in I realized when I work such movements. That way i can push and train the regulation of my breathing me thinks.

WOD 020510

Press 5-5-5

then:-

15-12-9 reps for time of:-

Muscle Ups

Kettlebell Snatch @ 24kg/16kg, L&R

Completed : 34:03 (Sub 20kg KB & Muscle Ups with 3 Pull Ups + 3 Ring Dips)

*--
I need to learn how to muscle up. Damnit. Its over 8 months and i'm not even close to it. Jesus! I noticed the form toward the last set of snatches were messed up as I started 'arming' them up more than driving and punching them into the air. Crapola Mystico!

WOD 020410

Do 5 Minutes of Turkish Get Ups(alternating).

Then:-

Three rounds for time of:

15 Front Squats @ 40kg/30kg

30 Push Ups

45 Double Unders

Completed : 8@20kg / 17:36 (CTF)

WOD 020210

Five rounds for time of:

7 Push Jerks @ 40kg/30kg

25 Kettlebell Swings @ 32kg/24kg

Completed : 18:25 (Sub 28kg Kb)

5x10 @ 25kg Barbell Bicep Curls
5x10 @ 30lbs Dumbell Hammer Curls
5x10 Ring Rows
Pyramid Bicep Curls from 30lbs to 5lbs

Completed : No Time Component!

*--
Tried using the 32kg KBs. But the high reps and the shit form made me get screamed at by the trainer (which is no brainer because it's a normal thing eh). While it's only 4kg's additional. The sheer mighty weight of this metal ball and its effects is like shoving a nice big black horse dick in my ass and punching me in the stomach at each rep.

020110

10 minutes Handstand Push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Calculate total reps completed.

Oh Yeah Baby! Head To Flow'

Completed: (51, 155, 23,26) 255 (Head To Flow' + Chest To Flow)

*--

Yay! Upperbody stuff. Liked the workout very much. Felt the pump'in feeling although the last few pull ups and and push ups were pretty messed up and screwy. What a way to start the week eh. Someday's i wish i could just dedicate my life to fitness but then who would pay mah bills eh!