WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

If you look really close, you can see that i'm really crying from the double unders

Completed :17:42 @ 16kg Kettlebell

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The double unders sucked dick as I am STILL unable to be able to do over 15 unbroken double unders. How do you really improve at them? Gah!! I used a lighter kettlebell to try and get my form correct for the clean and jerk. It's still a little wonky on my left hand. The left shoulder / arm / leg still needs ALOT of work. Back to square one my friend.

WOD 102609

"Cindy"

In 20 minutes, complete as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

In 20 minutes, complete as many rounds as possible of:

5 Handstand Push Ups

10 Single Leg Squats, alternating

15 Pull Ups

Pick your choice of girls and go.

*
Here's another notorious couple of "girls" from CrossFit - Cindy and Mary. Both are a triplet of bodyweight exercises put in a 20 minute max work output format. Most of you would have experienced "Mini Cindy", same format, but done for 10 minutes.


The exercises for "Mary" would definitely be more challenging in terms of strength and skill, but that doesn't mean "Cindy" is a push-over. Both girls are extremely challenging when they are tackled at full effort and intensity.

My personal experience with Cindy is that it is completely heart and lung-busting while Mary just wipes you out with the pull ups. But then, that's just me. Whichever girl you choose, you are in for a great and intense workout.

For those of you coming in today, spend some time practicing the movements during the warm-up. Focus on the range and technique of each movement. Remember, perfect practice equals perfect movement. Once you've keyed that in mentally, you're ready for the workout. Pay attention to your form and range, especially in the later part of the workout, when fatigue sets in.

So, who's your girl?

Completed : Cindy @ 20 Rounds + 5 + 10 + 7 (Previously 15 Rounds + 5 + 7)

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I never had the chance to 'do' Cindy when I came for my virgin Pushmore session and when I experienced it a couple of months back, I seriously thought I was going to die. I underestimated the workout and tried doing Chest-To-Floors but nearly died after the 8th round. This time round however I stared Cindy in the eyes and told her she wasn't gonna get my nuts again. Put on some Black Dahlia Murder and Dream Theater to help me zone out and just pace myself... which actually worked until I lost myself mentally by not focusing on the workout and instead staring around when I got tired. Heh Heh. So Cindy's down, i've now got Mary to tackle. Next time she's up.. she's gone ya hear. GONE! Yeah right.

WOD 102509

5 Rounds Of :
1 Clean & Press L/R
1 Strict Pull Up
2 Clean & Press L/R
2 Strict Pull Up
3 Clean & Press L/R
3 Strict Pull Up

and then

50 Kettlebell Swings L/R
25 Kettlebell Snatch L/R

*Use heaviest kettlebell weight for press

Completed : 27:54 (Kettlebell @ 16kg)

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Sunday extra workout baby! Had a slight headache from too much sleeping on the weekends and probably from the max food intake over Saturday and initially wanted to do weighted lunges but went instead with a 'Hans Special' workout. As my arms were aching from Fran and the push-ups over the past two WOD's, i decided to go a wee bit lighter at a pussy 16kg and push myself harder during the workout. I like Sunday WOD's. Nice total body workout which focused more on the upper body.

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

Completed : 9:51 (Barbell @ 30kg)

*--
Rushed in from work again to throw down with Fran. My thrusters form is still not good enough to do a multitude of reps at the prescribed weight so to maintain good form and not tear my lower back muscles I did "Fran" @ 30kg. Drop the ego and go hard with the proper technique! And at the end of the workout, i realized... I still hate Fran with a vengeance. I will dominate you bitch!

WOD 102309

Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

Sucking it in, chest out. stomach out!

**********
The Push Up

A simple enough exercise - push ups. All you need is the ground and you, which means you can do it virtually anywhere. Everyone's done them at some point in their life, whether in high-school PE or part of a structured workout program.

Simple as a push up is, there are actually many variations to it. Close grip, wide grip, elevated or even one arm push ups, one has many options when it comes to implementing push ups into a workout.

But really, why should we do push ups? The ability to hold your body in a solid plank position and push it off the ground is an excellent way to train an athlete's upper body and core strength. Which means if you can't do a solid push up yet, you know what you need to work on.

The following is a link to an excellent article exploring the push up in detail with progressions as well as tips on how to get the most out of this "simple" exercise:-


The Push Up

Completed : 8:03 (80kg)

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As usual with most Friday's, I couldn't get off work early enough but reached just in time to fit in the WOD. Went with a slightly higher 20kg for the deadlift. I wanted to go at 100kg but I was advised not to push so hard as the push-ups would kick my ass. Obviously it was advice well taken as the goddamn push-ups were a bitch. I tried doing CTF's but at the third round i couldn't push my chest of the floor and reverted to standard push-ups. Oh well. Still the deadlift coupled with push-ups were a killer short workout which was the power!

WOD 102109

For time of:

45 Kb Swings @ 32kg(M)/20kg(W)

90 Squats

30 Kb Swings @ 32kg(M)/20kg(W)

60 Squats

15 Kb Swings @ 32kg(M)/20kg(W)

30 Squats

Completed : 19:11

WOD 102009

In 20 minutes, do as many rounds as possible of:

3 Muscle Ups

6 Handstand Push Ups

9 Knees-to-Elbows

Completed : 5R + 9 + 9 + 6 + 5 (Sub Muscle Ups for 9 Pull Ups & 9 Ring Dips)

*--
My first time with the 32kg Kettlebell as prescribed by my perennial sifu Cris and holy shit the extra 4kg's were mind-fucking-blowing. I mean when i upped it to 28kg's, i was still able to handle the KB swings but at 32kg's, I couldn't get it above 7 reps and the form was quite shit. I was able to finish the workout, but I know now that I can handle the 32kg Kettlebell, something which i thought i wouldn't be able to do just yet. I need to improve the form on the heavier weight just so, just so that i can fucking get the best out of my workout bebeh!

WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms.

Completed : 13:28

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I'm ready for the traps and thigh ache. I just fucking know it. And I love it.