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?