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!