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.