WOD 122608

"Happy Boxing Day"

For time of:

50 Sumo Deadlift High Pull @20kg
21 Pullups
50 Sumo Deadlift High Pull @20kg
15 Pullups
50 Sumo Deadlift High Pull @20kg
9 Pullups

Completed time as Rx'd : 10:27

WOD 122408

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

2 Muscle Ups
4 Burpees
8 KB Swings @ 24kg

Completed as Rx'd : 14 Rounds

2nd WOD
3 Rounds for time :
20 Piston Press L/R (16kgs)
20 Glute Ham Situps
20 Knee to elbow

Completed time as Rx'd : 19:37

WOD 122308

For time of :
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Completed as Rx'd : 17:24

Classic Abs WOD
100 Situps
75 leg raises
50 windshield wipers
25 russian twist (20kgs)

Completed as Rx'd : 9:48

WOD122208

For time of :
Run 800m
150 Squats
Run 800m

Completed as Rx'd : 11:45

50 Weighted Pullups (16kgs) for time :
Completed as Rx'd : 28:05

150 Burpees for time :
Completed as Rx'd : 16:35

Classic Abs WOD
100 Situps
75 leg raises
50 russian twist (16kgs)
25 weighted situps (16kgs)

Completed as Rx'd : 9:58

Zone Meal : Eggie Breakfast

4 whole eggs scambled (4 blocks protein) with
2 tbs extra virgin olive oil (4 blocks fats)
24 cherries (4 blocks carbs)

simple yet effective! :)

WOD 121808 "Andrew - Hardcore"

WOD "Andrew - Hardcore"

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

15 Pull Ups
30 Burpees
45 Sit Ups

Completed rounds : 4Rounds + 13 Pullups

Compare to WOD 100808

Comparing to my first time doing this WOD, I actually manage to pull through an additional round compare to my last try. Quite an improvement I would say *pats on my back*, must be due to all the burpees I have been doing lately.

WOD 121708

3 rounds for time of:

400m Run
15 Double KB Push Presses @ 20kg
15 box jumps @ 12

Completed time as Rx'd : 11:34

WOD 121608

5 Rounds for time of :

20 KB Swings @ 24kg
30 Unanchored Situps
150 Rope Skips

Completed time as Rx'd : 17:43


Posing for the camera while working out. LOL.


3 rounds for time
30 12" box pushups
30 knees to elbow
15 KB cleans L/R (means 15 reps for each side

Completed time as Rx'd : 14:22

WOD 151208 "Mary"

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Completed rounds : 8rds + 5 HSPU + 10 Single leg squats + 14 Pullups

For time of :
150 Burpees

Completed time : 36:21 (with alot of breaks :P)

For time of :
150 Double Unders

Completed time : 5:37

Zone Meal : Porky Greens Dinner

2 1/2 Cup of Cauliflower (2 blocks carb)
2 1/3 Cup of Uncooked Spinach (2 blocks carb)
2 tbs of olive oil (4 blocks fats)
4 oz / 120grams of Pork Loin slices (4 blocks protein)

Result :



Ok I cheated, it's 5 oz of meat there. You like it? Leave a comment if you want to know how is it prepared.

Zone Meal : Breakfast

With Milk
1/2 cup of organic rolled oatmeal (1 block carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

3 scoops whey protein (3 blocks protein)
250ml Low fat milk (1 block carb, 1 block protein)
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie

Without Milk
3 Quarter cup of organic rolled oatmeal (3 blocks carb)
1/2 cup of seedless grapes (1 block carb)

Put the grapes together with the oatmeal as a meal by itself.

4 scoops whey protein (4 blocks protein)
250ml water
2 tbs of peanut butter (4 blocks fats)

Put all in a blender to make into a smoothie

WOD 121208

WOD "Death by Burpees"
In 20 minutes do as many reps as possible of Burpees.

Completed 185 burpees

WOD 121108

3 rounds for time of:
Run 800m
12 Single Arm KB Overhead Squat L&R @ 20kg

Completed time as Rx'd : 17:23

2nd WOD
3 Rounds for time :
5 KB Swing (24kgs) L/R
5 half Turkish getup (20kgs) L/R
5 Sling shots (20kgs) L/R
1 Turkish getup L/R

Completed time : 14:31

Tummy cramps after the workout which resulted as a gastric (WTF!?). Im still having gastric pains, which I suspect it may not be gastric. I ate breakfast, lunch, snack, dinner, snack......... that's 5 times a day.

WOD 121008

For time of:
50 Handstand Push Up
50 Ring Dips
50 Push up

Completed time as Rx'd : 16:35

Compare to WOD 092308

Abs Workout
2 Rounds for time of :
50 situps (anchored)
50 leg raises
50 russian twist (16kgs)

Completed time as Rx'd : 10:09

WOD 120908

With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.

Completed rounds : 14mins + 12 with a broken palm.

Compare to
WOD 100608

150 Double unders
Completed time : 4:28

Did 1 min less than my first try with this workout. I tore my skin on my palm on the last round. dammit.

Singapore Marathon

Men's 10km Run



Completed time : 59:46

WOD 120508

"Helen"

3 Rounds for time of:
Run 400m
21 KB Swings @ 24kg (M) 16kg (W)
12 Pullups

Completed Time : 11:41

Compare to WOD 102008

2 Months and 15 seconds improvement only? I expect a min of improvement! Should have push myself more.

WOD 120408

In 15 minutes, do as many rounds as possible of:
5 KB Swings @ 32kg
10 Goblet Squats @ 16kg/35lbs
15 Box Jumps @ 12"

Completed rounds : 7 rounds

After the 2nd round I realised this wasn't an easy workout. So I was actually quite lazy to push myself to get to at least 10 rounds. So I did 7 rounds and move on to another WOD for today

100 pullups for time

Completed time : 7:56

Compare to WOD 111708

WOD 120308 "Annie"

WOD "Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Completed time : 6:39

I love Annie!

Compare to WOD 111808

WOD 120208

5 rounds for time:
Run 400m
15 Handstand Push Ups
15 Push Ups

Completed Time : 24:57

Still needs improvement on my Handstand push ups, I realise my form/movement is still not there altho the completed time is within target (<25mins). There's still a long way to go for me. During the 3rd round, my shoulders started to become more weak, and that caused me to take more rest in between. That's ok, another 6 months for my target.

Zone Meal : Snack

Based on a 2 blocks snack.
2 full 1/2 boiled eggs (2 blocks protein)
1 apple (2 blocks carb)
6 cashew nuts (2 blocks fats)

Zone Meal : Simple lunch

Based on a 4 blocks meal.
4 oz smoked turkey ham (4 block protein)
2 apples (4 blocks carb)
12 cashew nuts ( 4 blocks fats)

The above is already my staple diet for the entire week.

WOD 120108

15-12-9 reps for time of:
Muscle Ups
KB Thrusters @ 24kg

Today's is one of my bad form day, I only manage to complete round 1 after 24mins, my MU form was bad, and I couldn't do thrusters with 24kgs. So I did 20kgs instead. And my MU form was sooo bad that, I tore my skin off my wrist and I had to sub half way through. But I still manage to complete the workout, better focus next round.

Completed time : 54mins.

Compare to WOD 090208

WOD 112908

"Those Burpees Suck" for time

10 Pull Ups
20 KB Swings @ 24k(M), 16kg(W)
30 Box Jumps @ 24"
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull Ups

Completed time : 11:36

Compare to WOD 081308

WOD 112708

AMRAP in 20mins :

10 globlet squats 20kgs DB (Sub with 45lbs plate)
10 pullups

Completed rounds : 16 rounds + 7 squats

WOD 112608

5 rounds for time :
Run 400m
10 Deadlift 135lbs
10 pullups

Completed in 23:05

WOD 112508

Five rounds for time of:
15 KB Deadlift @ 45kgs
15 Handstand Push Ups

Completed time 15:23

WOD 112408

"Cindy Hardcore"

AMRAP in 20 mins of :
15 Pull-ups
30 Push-ups
45 Squat

Completed Rounds : 6 Rounds, 3 Pull-ups

WOD 112108

Weighted Pull Ups 1-1-1-1-1-1-1

The aim of this workout is go for the maximum weight you can lift for 1 rep. Do a full warm-up followed by some pull ups or light weighted pull ups. Your rest should range from 3-5 minutes between sets. Time to get stronger!

Completed weights

24kgs-28kgs-32kgs-34kgs-36kgs-40kgs-42kgs

Zone Meal : Quick Snack

1/2 slice of whole meal bread (1 block carb)
1/2 tbs of peanut butter (1 block fats)
1 scoop of protein powder mix with water (1 block protein)

Taken 30-45mins before workout.

Vid : The Kettlebell Snatch

A very good 2 part tutorial video how to perform the Kettlebell Snatch in a more progressive and effective way.

Part 1

The Kettlebell Snatch, Part One from Jon Gilson on Vimeo.

Part 2

The Kettlebell Snatch, Part Two from Patrick Cummings on Vimeo.

Zone Meal : Simple lunch

4 oz smoked turkey ham (4 blocks protein)
2 pears (4 blocks carb)
12 cashew nuts (4 blocks fats)

I had a hard time finishing the pears because its two HUGE ones.

WOD 112008

For time of:
21 KB Snatches @ 20kg L/R
Run 400m
15 KB Snatches @ 20kg L/R
Run 400m
9 KB Snatches @ 20kg L/R
Run 400m

Completed in 13:05

WOD Deadlift, pushups
10 rounds for time of :
15 barbell 135lbs deadlifts
15 pushups

Completed in 27:33

Vid : CrossFit Handstand

Developing a Handstand

Zone Meal : Tuna Salad

Based on a 4 block meal

3oz Canned Tuna (3 block of protein)
1 cup plain yoghurtt (1 block protein 1 block carb)
1 handfull of mix veg (approx 1 block carb)
12 cashew nuts (4 blocks fats)
1 apple (2 blocks carb)

WOD 1110808

45 - 30 - 15 Reps for time of :

KB Swing @ 24kg
Ring Dips

Completed in 13:20

I hate ring dips altho I can do muscle up already.

Zone Meal : Quick Lunch

Corned Beef Salad

I know I may have been eating abit too much of corned beef.

Based on a 4-block meal
4 oz corned beef (4 blocks protein)
2 tbs olive oil (4 blocks fats)
Hand full of mix veg + cherry tomatoes (approx 2 block carb)
1 plum (1 block carb)
1 water apple (1 block carb)

Mixed the corned beef, olive oil and mix veg + cherry tomatoes into a salad bowl. The plum and water apple is serve as a dessert.

WOD 111808

In 20 minutes, do as many rounds as possible of:
10 KB/DB Thrusters @ 16kg/35lbs
10 Push Ups

Completed Rounds : 14 Rounds + 10 Thrusters + 7 Pushups

Almost broke to round 15. This is first time my record is the highest on the board.

Zone Meal : Quick 4 Block Dinner

Based on a 4 block meal
4 oz Corned Beef (4 blocks protein)
12 Almonds ( 4 blocks fats)
2 plum (2 blocks carb)
1 apple (2 blocks carb)

Not the best meal in the world, but gives me all the nutrients I need.

Zone Meal : Breakfast Smoothie

4 blocks meal
3 Quarter cup of cooked steel cut oatmeal (3 block of carbs)
1 Cup of Milk (1 block of carb, 1 block of protein)
3 scoops of protein (3 blocks of protein)
2 tbs of Peanut Butter ( 4 blocks of fats)

Put everything into a blender, and blend it away.

WOD Annie, Those Burpees Suck & 8km Run

Misc Workouts
"Annie"
For time of:
50-40-30-20-10
Double Unders
Situps (Anchored)

Completed in 8:06


3rd Month anniversary workout
WOD "Those Burpees Suck"
For time of :
10 Pullups
20 KB Swings @ 24kgs
30 Box Jumps @ 24"
40 Pushups
50 Situps
60 Burpees
10 Pullups

Completed in 12:20.

Weekend workout

Ran 8km in 50:51

WOD 111708

100 pullups for time

Completed in 10:17

WOD 111408

10 Rounds for time of :
10 KB Swings (32kgs)
3 Muscle Ups

Completed in 36:44

WOD 111308

For time of :
Run 800m
50 pullups
Run 800m
50 pushups
Run 800m
50 knee to elbow

Completed in 25:38

WOD 111208

5 Rounds for time of :
15 Double KB Push Press (24kgs)
15 Double KB Front Squats (24kgs)
15 Ring Dips

One of the most painful workout I've done.

Completed in 61:49

WOD 111008

5 Rounds Max reps of

Handstand pushups
Pullups

Recorded Reps :
14 13 16 16 15
16 21 18 21 20

Total Reps :170

WOD 110808

4 Rounds for time of :
Run 400m
50 squats

Completed in 14:36

WOD 110808

WOD "Andrew"
In 20 mins, do as many rounds possible of :
5 Pullups
10 Burpees
15 Situps

Completed rounds : 13 Rounds + 5 Pullups

WOD 110708

WOD "Running Fran" For time of :
Run 400m
21 Trusters (20kgs)
21 Pullups
Run 400m
15 Trusters (20kgs)
15 Pullups
Run 400m
9 Thrusters (20kgs)
9 Pullups

Completed in 17:55

WOD 110608

150 KB Snatches @ 20kgs for time

*The reps are a total for L/R. There is no limit to hand switches but the KB can only be placed on the ground after every 10th rep

Completed in 9:06

WOD 110508

WOD "J.T"
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

Completed in 24:07

WOD 102008

"Helen"

3 Rounds for time of:
Run 400m
21 KB Swings @ 24kg (M) 16kg (W)
12 Pullups

Completed Time : 11:52

WOD 101008

100 Double Kettlebell Push Presses @ 24kg/16kg

Completed with scaling down to 20kgs : 14:12

WOD 100808 "Andrew - Hardcore"

WOD "Andrew - Hardcore"

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

15 Pull Ups
30 Burpees
45 Sit Ups

Completed Rounds : 3Rounds + 15 Pullups

WOD 100608

With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.

Completed rounds : 15min + 9

WOD 091508 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg/45lbs - Downscale to 16kgs KB
Pull Ups

Completed time (downscale to 16kgs KB) : 8:32

WOD092908 "Cindy" or "Mary"

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do 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.

My choice is Cindy!

Completed Rounds : 16+5, 7

WOD 090208

15-12-9 reps for time of:
Muscle Ups
KB Thrusters @ 24kg

*Sub for 1 MU = 3 Pullups + 3 Dips

Completed Time : 51:49 with MU Sub

WOD 092308

For time of:
50 Handstand Push Up (Sub Pike pushups)
50 Ring Dips
50 Push up

Completed time : 12:36

WOD 081408

WOD "330"

For time :

10-9-8-7-6-5-4-3-2-1
KB Ssingle Arm Swing L/R
KB Clean & Press L/R
KB Snatch L/R

Completed time : 38:31 (16kgs)

WOD 081308

WOD "Those Burpees Suck"

10 Pull Ups
20 KB Swings @ 24k(M), 16kg(W)
30 Box Jumps @ 24"
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull Ups

Completed time : 49:25