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