WOD 033110

Run 1.6km for time.

Completed : 7:25

*--
3-4-5 weeks on, and my knee still feels a little jarring from time to time. Through the beginnning of the run, i felt that i could beat my previous 1.6km run time. However after about 300m, i felt a tweak which tremendously slowed me down and i started to struggle. I'm not sure if it was wise to continue... heh. Fuck!

WOD 033010

Three Rounds For Time Of:
Run 400m
21 Push Ups
12 Deadlifts @ 100kg/60kg

50 cent Jinn watches the foo' hit the push up

Now that's 100 kg's my man!

Completed : 15:20 (Chest To Floor)

Big Chest Workout

3 sets x 10 Rounds
50kg Bench Press
30lbs Incline Bench Dumbell Press

3 sets x 1 minute
Ring hold for 15 seconds

Completed : No Time Component

*--
Ahhh. This workout involves all the movements that i love. Plus I had time to throw in an awesome bench press + chest workout to pump up my chest! Got to love that.

WOD 032910

For Time Of:

15 Push Jerks @40kg/30kg
30 Pull Ups
10 Push Jerks
20 Pull Ups
5 Push Jerks
10 Pull Ups

Completed : 7:07

*--
This was a good and quick workout. Considering that i' came in only at 9pm due to work. I tried to push my limits. My pull ups still need a lot of work and practice, especially on the muscle undurance part. I am unable to go above 20 pull ups after the first round which sucks. Still it could be due to the lack of rest?

Pushmore's Open Day WOD

In 12 minutes as many rounds as possible of:
KB Swings @ 24kg
10 Double Unders

That's my name!

There are times where I wonder if i look like this all the time. A dick. Ugh

Completed: 9 Rounds + 3

In 12 minutes and in a Team of 2, do as many rounds as possible of:
Partner A: 10 KB Swings @ 24kg
Partner B: AMRAP Skips

Fucking with the Kettlebell

Guess where i'm at

Completed : 9 Rounds + 1 (with Big Ben Hon)

WOD 032610

Deadlifts 5-5-5

Then,

For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders

Check out the lovely full extension of the Thrusters mofo~!

The struggling double under yo!

Completed : 6:49

WOD 032510

With a 24kg/16kg KB, do 5 rounds for time of:
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)

Completed : 40:16 (Sub 20kg KB)

*--
Another mental workout. Truly a workout which messes with my breathing. Questions again on focus and consistency on breathing and concentration. Krush! Killed! and fucked in the motherfucking head.

WOD 32310

Press 3-3-3

Then,

Three rounds for time of:
50 Double Unders
21 KB Swings @ 24kg/16kg
12 Pull Ups

Stupid Style Double Under

Completed : (50kg, 50kg, 50kg) 12:32

*--
Sigh. Once again the double unders fuck with me. I am constantly unable to double under whenever i have thoughts on other things. How do i keep the focus. How? How?!

WOD 032210

In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats

Completed : 14 Rounds + 7 (Head To Floor)

"Strength Of The Bicep Curl"
10-9-8-7-6-5-4-3-2-1
Hammer Curl @30lbs
Bicep Curl @30lbs

3x10 Rounds Close Grip Strict Pull Up

Bicep Pyramid

Twins?

Completed : No Time Component

WOD 031810

21-18-15-12-9-6-3 for time of:
KB Swings @ 24kg/16kg
Push Ups

Completed : 9:43 (Chest To Flowwww)

WOD 031710

Press 5-5-5

then,

"Annie"

50-40-30-20-10 for time of:

Double Unders

Sit Ups

Completed : (45kg, 50kg, 50kg x 4)11:35

*--
I am awesome. Shaved off around 4-5 minutes from my previous Annie although i still feel that i need to workout the timing of the double unders. That knee jarring injury type thing is still hindering my workouts but i guess its not exactly wise to do what i'm doing with it right now. I need to see a specialist about it. Fuck!

WOD 031610

3 Rounds for time of:

15 Back Squats @ 75% of Bodyweight
15 Ring Dips

Completed : 9:59 (Deadlift Sub for Backsquat @ 100kg)

WOD 031510

"3 Types of Pull Ups"

Ten Rounds for time of:
3 Weighted Pull-Ups @ 45lbs(20kgs)
5 Strict Pull Ups
7 Kipping Pull Ups

Your Mission: Complete the WOD with the least sets possible.

*Count your sets: A set ends each time your feet touch the ground/release from the bar.
*Ensure your chin passes the bar on every pull up you do to count as a rep.

Completed : 1:18:58 (26 sets)

*--
Compared to the last round of 3 Types Of Pullups when I first started Crossfitting, i finished the workout in less than an hour. However, this time i took much much much more time. This i can proudly say is attributed to doing the workout in the best form possible this time around and feeling and knowing that I have become stronger. Although i still think this workout is ultimately mentally tough like a 30 inch steak.

WOD 031110

5 Rounds for time of:
7 Deadlifts @ Bodyweight
14 Burpees
30 Double Unders

Completed : 14:18 (Deadlift @ 70kg)

*--
After the previous days horriblly mental muscle up workout. This short workout session was considered a breeze although that knee tweak is still pissing me off. Double unders rule now although i am still unable to time my jumps properly. fuckerlingam. Either way, i'm glad i'm still here after over 8 months of crossfitting. Pats myself on the back. :D

WOD 031010

30 Muscle Ups for time.

If you can't do a Muscle up, substitute ONE Muscle Up with either

1) 3 Pull Ups + 3 Ring Dips

2) 2 Jumping Muscle Ups.

Completed : 33:33 (Jumping Muscle Up Sub)

WOD 030910

Press 3-3-3

then:-

21-15-9 reps for time of:

Pull Ups

Kettlebell Clean and Jerk L&R @ 24kg(M)/16kg(W)

Completed: (40kg, 45kg, 50kg) 20:27

"Death By Burpees"

Completed: 15 Rounds

*--
Both workouts were great. I did the DbB straight after completing the first WOD because as I said earlier, I haven't been able to push the intensity of my workout's due to that bloody tweak in my knee and since i felt much better today; Burpees it will be! Oh yea. Recovery this time round was much much much better than the last time and i'm glad i hit at least 15 rounds! Wo Yeah!

WOD 030710

3 Rounds for time of :
300 Skips
30 KB Swings @ 24kg/16kg
30 Push Ups

Completed : 20:21 (Chest To Flow Yo)

*--
Rested during my recent work trip to Sabah and the knee is feeling much now thank you very much. Funny thing was during my 'rest'. I felt like an old man walking up stairs as the injury cause a very sharp strain type pain in my knee everytime i put weight on it or shifted my weight. Imagine being a bloody imbalanced penguin moving around supported by his right knee. Decided that going for time in future is the afterthought. Workout form has to take top priority because I can't get another injury like this. It just plain annoying. I'm still unable to push myself during the workouts because the knee throbs a little bit although personally i think its up to about 50-60% healed up. Be patient and let it heal let the body grow because that's how its done truckers!

WOD 030410

Run 400m
21 Handstand Push Ups (HSPU)
21 Ring Dips
21 Push Ups
Run 800m
15 Handstand Push Ups (HSPU)
15 Ring Dips
15 Push Ups
Run 1200m
9 Handstand Push Ups (HSPU)

9 Ring Dips

9 Push Ups

Completed : 22:10

*--
The knee is feeling horrid. I shouldn't have pushed it with this run. Gah. Kiasu i am. Heh heh heh!

WOD 030210 Strength Cause!

Strength Of The World Is On My Shoulders

1 x 5 Reps @ 25kg
1 x 5 Reps @ 30kg
1 x 5 Reps @ 32.5kg
1 x 5 Reps @ 35kg
1 x 5 Reps @ 40kg
1 x 3 Reps @ 42.5kg
5 x 10 Reps @ 25kg

Rest 2 minutes

15 Minutes AMRAP:
5 Strict Pull Ups
10 Knees To Elbow
15 Head To Floor HSPUS

Completed : 5 Rounds

*--
My knee is aching much harder which is the main reason i decided to skip the lunges as much as i want to work my ass. Gah. I realize now how horrible it feels to be injured albeit a slightly small injury. Its pointless to aggravate it further. Went strength all the way for the shoulders to carry bricks if the ceiling fell on me. Gots to be stronger than death yo!

WOD 030110

For time of:
30 Pull Ups
60 Double Unders
20 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders

Completed : 14:54

*--
I was looking forward to the WOD as in incorporated double unders, something which i thought i had somewhat mastered a little bit but alas it was not to be. It could have been so many fucking reasons, the pull ups, the hurt in my knee. At the end of the day i look at the mirror and i see it for what it really is. I choked. Choked when i thought i could kill that motherfucker. It sucks when shit like this happens. Through the workout, i was punching walls and screaming because instead of being able to double under 5 or 6 or 20 in a row i was doing only 2 to 3 before tripping. Suck dicka mofo kambehlan. To top it off, I realized that i've injured my left knee; probably through the thrusters. Either jarring it or tweaking the muscle. Hmph!