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