WOD 081109

Four rounds for time of:

400m Run
50 Squats

Completed : 15:35


"Andrew"
In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Burpees
15 Sit Ups
Completed : 9 Rounds + 5 + 9

*--
Sigh.. Andrew literally mutilated the cardio with those goddamned burpees! Tableh naik siut after the 4th and 5th round. However after reading through John-Hans' article about getting pissed on by classless corporate motherfuckdogs when you're down and learning humility all over again from the experience to improve further has motivated me to work harder (as corny as it sounds-lah) and get stronger and improve further through this whole crossfit journey. Bring the pain baby!

WOD 080809 Malacca Swimming!

'Swimming In The Haze'
3 Rounds for time of :
120m breast stroke
30 sit ups
30 burpees
30 lunges

Completed : 32:05

*--
DANG! Swimming crossfits are much different from the usual crossfit workouts that i've been doing recently and i guess it showed with the shit time. Getting into the pool and swimming after the burpees and lunges wasn't exactly fun but hey pain is fun so oh yeah bebeh! Didn't really feel the strain the day after so maybe i could've done the workout with a little more brutality and enthusiasm.

WOD 080609

21-15-9 reps for time of :

Double Kettlebell Squats @ 24kg
Handstand Push Ups

Completed : 6:45 (Sub Kettlebell @ 20kg)

This isn't really as bad as it looks. Its a piggyback!

"Team WOD"
3 Rounds for time of :
30 Sandbag passes
20m Alligator pushups
20m Piggyback runs
20m Wheelbarrows

Completed : 29:11 (Partnered with Soon Min)

*--
Sweet workouts although i think i missed the proper form with the double KB squats as the trainers noticed that i was using more of my right legs to support the weight during the squats. The second workout was what I would call a 'mofo bitch'! Looks and reads like its easy but its acutally bloody muscuvascularly agonizing. But I would still do it without a second thought again!

GOAL! Its a GOALLLLL!

Fitness & Personal Goals before the end of 2009 :

1. Run a 10km marathon
2. Work harder in PushMore and get at least a 10% improvement rate in completion time
3. STOP Smoking by 21st December 2009
4. Crossfit even though I am unable to work out in PushMore. No excuses and no turning back!
5. Do muscle ups!

*--
As they all quote and say, a fitter body and mind improves our lifestyle and work. So here's to the end of the year of work out improvements and to motivate myself to go further in work, be it where i am now or somewhere else.

WOD 080609

"Evette" (Eva's younger less brutal sister)
5 Rounds for time of :
400m Run
15 Kettlebell swings @ 32kg
15 Pull ups

Completed : 31:04 (Sub 28kg Kettlebell)

100 Weighted Sit Ups @ 16kg

Completed : 5:48

*--
First time going for the 28kg KB's and I think it wasn't half as bad as i thought it would be but the workout was very taxing on the cardio; well for me at least lah, diu. My other goal is to try do Eva by the end of this year. Also as part of my plan to get trim and fit before the end of the year for the 10km run, i will start doing additional workouts apart from the WOD's!

WOD 080409

Three rounds for time of:
15 Kettlbell Clean & Jerk 24kg/16kg L & R
21 Pull Ups

Completed : 25:05

For the time of :
100 Chest To Floor (CTF) Push Ups

Completed : 6:02

*--
The workouts got me feeling pumped as a nerd on 'roids man! Awesome hard workout for a Monday but well worth the pain. In the second round I missed out on the pull-ups as i ended up doing only 15 but compensated the 6 extra in the third round. Ugh. Forearms seem... funny. I think i'm gonna start doing chest to floor as often as possible as I think that's gonna help with my strength and endurance to a certain extent so here we go y'all!

WOD 080109

Death By Burpees With a continuously running clock, do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute, continuing as long as you are able.
*Use as many sets each minute as needed.

Completed : 14 rounds + 13


"Helen"
3 Rounds of:
400m Run
21 Kettlebell Swings @ 24kg
12 Pull Ups

Completed : 19:00

*-- Great to be back in Pushmore y'all! Damn burpees whipped the nuts outta my sack and by the time I got down with Helen and the slightly heavier weight, the run and swings had me trying my hardest not to meet Pukie The Clown in the shitter. I guess 19 minutes isn't such a bad time for a first timer but the next time i Helen, i bloody expect a fuckin 15:00 minutes of bust.