WOD 122909

In 20 minutes, complete as many rounds as possible of:
21 Kettlebell Swings @ 24kg/16kg
15 Push Ups

Completed as rx'd 10 rounds + 11 (CTF)

WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:
3 Kettlebell Double Press @ 24kg(M)/16kg(W)
12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

Completed as rx'd : (DL 2RM : 150, 160, 165, 170, 175), 10 rds with barbell 40kgs)

WOD 122109

Seven rounds for time of:
10 Single Leg Squats, Alternating
12 Ring Dips
15 Pull Ups

Completed (sub SLS with 12") : 19:44

WOD 121709 "Jackie"

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg
50 Thrusters Barbell @ 45lbs
30 Pull Ups

Completed as rx'd : 8:52

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

Deadlift : 150, 155, 160, 175, 185.

Multilevel fitness test : 6:5

WOD 121509

10-9-8-7-6-5-4-3-2-1 reps for time of:
Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R
Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R

Completed with 40kgs @ Barbell : 26:45

Press 1-1-1-1-1

50, 52.5, 52.5, 52.5, 52.5

WOD 121409

In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
5 Pull Ups
5 Kettlebell Swings @ 32kg(M)/24kg(W)

Completed rounds as rx'd : 20 Rounds

WOD 121209

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the Deadlifts for each minute.

Deadlift @ 100kg(M)/60kg(W)

Completed rounds as rx'd 11mins

WOD 121109

In 20 minutes, complete as many rounds as possible of:
1 Press @ 40kg(M)/20kg(W)
2 Push Presses @ 40kg(M)/20kg(W)
3 Push Jerks @ 40kg(M)/20kg(W)
Run 400m

OR

Tag Team Variation - In 20 minutes, complete as many rounds as possible of:
Partner A:
Run 400m

Partner B:
1 Press @ 40kg(M)/20kg(W)
2 Push Presses @ 40kg(M)/20kg(W)
3 Push Jerks @ 40kg(M)/20kg(W)

*Partner B continues doing the above sequence until Partner A completes run, then both partners will switch places. Record total number of rounds for runs and press sequence for both partners.

Completed as rx'd with Tag Team Variation (Ben Hon)
In total of 5 rounds (Run + Press + Push Press + Push Jerk)
Ben : 10Rounds
Cris : 15Rounds

WOD 120809 "Mighty Mouse"

7 Rounds for time :
2 Deadlifts (125kgs)
4 Pullups (CTB)
6 Burpess (CFT)
8 KB Swings (32kgs)
10 Double Unders

then

run 400meters

Completed as rx'd : 26:20

WOD 120509 "Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)
Run 400m
20 Kettlebell Swings @ 32kg(M)/24kg(W)
Run 400m
20 Overhead Squats @ 50kg(M)/35kg(W)
Run 400m
20 Burpees
Run 400m
20 Pull Ups (Chest to Bar)
Run 400m
20 Box Jumps @ 24"(M)/18"(W)
Run 400m
20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm
Run 400m



Completed as rx'd : 42:40

WOD 120409

21-15-9 reps for time of:-
Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R
Ring Dips

Completed as rx'd :8:26

Press 5-5-5-5-5

40, 45, 47.5, 50, 52.5 (1)

WOD 120309

For time of:
Run 1.6km
then:-
3 rounds of:
25 Handstand Push Ups
50 Double Under

Completed : 15:27



Front Squat 3-3-3-3-3

80, 85, 90, 95, 100

WOD 120209

For max reps of:
1 Minute Single Arm Kettlebell Swing, R
Rest 30 secs
1 Mnute Single Arm Kettlebell Swing, L
Rest 30 secs
1 Minute Kettlebell Snatches, R
Rest 30 secs
1 Minute Kettlebell Snatches, L
Rest 30 secs
1 Minute Kettlebell Clean & Jerk, R
Rest 30 secs
1 Minute Kettlebell Clean & Jerk, L

*Select a kettlebell weight and use it for the entire workout. Kettlebell cannot be placed on the ground once workset is started. Record reps for each workset.

Completed reps (with 24kgs KB) :
34 & 35, 15 & 16, 8 & & 10


yesh, I was very happy to come back to PushMore after not working out for 5 days!

TGU!
AMRAP 5mins TGU
Completed Reps with 21kgs KB : 21reps

TGU 1-1-1-1-1
20kgs, 24kgs, 24kgs, 25.25kgs, 26.5kgs

WOD 112609

150 Kettlebell Snatches @ 24kg(M)/16kg(W) for time.

*These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps

Completed as rx'd : 16:24

Benchpress 5-5-5-5-5

Completed Weights :
50kgs, 55kgs, 60kgs, 65kgs, 72.5kgs

WOD 112509

Four rounds of:
Run 400m
Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

Completed time :

1:07, 1:16, 1:26, 1:19

Frontsquat 3-3-3-3-3

Completed weights :
75kgs, 77.5kgs, 80kgs, 85kgs, 90kgs

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups

Completed rounds : 13

Deadlift 5-5-5-5-5

Completed Weights :
140kgs, 142kgs, 145kgs, 150kgs, 155kgs

WOD 112309

For time:-
15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups
12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups
9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L
5 Muscle Ups
9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R
5 Muscle Ups

Completed as rx'd : 20:26

WOD 112009

45-30-15 reps for time of:

Kettlebell Swings @ 24kg(M)/16kg(W)
Burpees

Completed as rx'd : 12:49

Backsquat 3-3-3-3-3

Completed Weight :

100kgs, 105kgs, 115kgs, 125kgs, 132.5kgs

WOD 111909

Three rounds for time of:

Run 400m
12 Deadlifts @ 100kg(M)/60kg(W)
21 Pull Ups

Completed as rx'd : 14:51

WOD 111809

Power Clean 3-3-3-3-3

Completed weight : 65kgs, 67.5kgs, 75kgs, 80kgs, 85kgs (2)

5 Rounds for time :

20 KB Swings (24kgs)
20 Double Unders

Completed as rx'd : 9:15

WOD 111809

Power Clean 3-3-3-3-3

Completed weight : 65kgs, 67.5kgs, 75kgs, 77.5kgs, 85kgs (2)


********************
Five Rounds for time

20 KB Swings (24kgs)
50 Double Unders

Completed as rx'd : 9:15

WOD 111709

Five rounds for time:
30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
30 Double Unders

Completed as rx'd : 14:31


*************************
Press 5-5-5-5-5

Completed weight : 40kgs, 42.5kgs, 45kgs, 45.5kgs, 52.5kgs (2)

WOD 111609

Deadlift 1-1-1-1-1

Completed weight : 155kgs, 160kgs, 165kgs, 170kgs, 175kgs, 182.5kgs

New PR. I've broke the 400lbs barrier.

30 Power cleans 60kgs

Completed as rx'd :11:55

WOD 111309

Strenght day.

Power Clean 3-3-3-3-3

Completed weight : 45kgs, 47.5kgs, 50kgs, 57.5kgs, 62.5kgs

Back Squat 5-5-5-5-5

Completed weight : 100kgs, 105kgs, 115kgs, 120kgs, 122.5kgs

WOD 111209

For time of:
350 Rope Skips
15 Double Kettlebell Press @ 24kg(M)/16kg(W)
250 Rope Skips
25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)
150 Rope Skips
35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

Completed as rx'd : 25:10

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

Completed weight/time : 135kgs, 140kgs, 145kgs, 150kgs, 155kgs / 2:59



What say you, a jump of 135kgs to 155kgs for 5RM Deadlift.

WOD 111009

"Death by KB Swings"


With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.


Use as many sets as needed to complete the swings for each minute.


Compare to 032609 (12 Mins + 6)

Completed mins : 14min + 4

*******************************
Bench Press 5-5-5-5-5

Completed weight : 65kgs, 67.5kgs, 70kgs, 75kgs (3), 75kgs(3)

WOD 110709

Four rounds for time of:
Run 400m
400 Rope Skips

Completed : 23:21

WOD 110609

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups


Completed as rx'd : 21:37

**************
Deadlift 3-3-3-3-3
Completed Weights : 130kgs, 135kgs, 145kgs, 155kgs, 165kgs

WOD 110509

For time of:
Run 400m
21 Kettlebell Snatches @ 24kg(M)/16kg(W), L & R
Run 400m
15 Kettlebell Snatches @ 24kg/16kg, L & R
Run 400m
9 Kettlebell Snatches @ 24kg/16kg, L & R

Completed with 50lbs DB Power Snatch : 12:20

***************
Bench Press 3-3-3-3-3

60kgs, 65kgs, 67.5kgs, 70kgs, 75kgs

WOD 110409

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

Completed weights : 32kgs, 34.5kgs, 37kgs, 39.5kgs 42kgs, 42kgs, 39.5kgs


********************

WOD 25 of 20's
For time of
25 Double Unders
20 Push Presses
25 Double Unders
20 Push Jerks
25 Double Unders
20 Power Snatch
25 Double Unders
20 Power Hang Cleans

Completed with 40kgs Barbell : 11:02

WOD 110309

For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups

Completed as rx'd : 18:01

*****************
Backsquat 3-3-3-3-3

Completed Weight : 90kgs, 100kgs, 110kgs, 115kgs, 120kgs

WOD 103009

Deadlift 1-1-1-1-1

The feeling when you hit a new PR is... AMAZING. However, this will NOT be the heaviest I'll 1RM. "The numbers will only increase" as I told Hans when both of us hit a new 1RM PR, he's 182kgs (400lbs!!!) tho. Gonna catch up with him!



Completed weight 130kgs, 145kgs, 155kgs, 165kgs, 175kgs (PR!)

WOD 102909

Press 3-3-3-3-3
Push Press 3-3-3-3-3

**********
Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

Taken from www.pushmore.blogspot.com
**********

Completed weight

Press : 50kgs, 40kgs, 45kgs, 50kgs (2 reps), 50kgs (2 reps)
Push press : 50kgs, 52.5kgs, 55kgs, 57.5kgs, 60kgs


Setting the standard
Back Squat 5-5-5-5-5

Completed weight
60kgs, 80kgs, 90kgs, 105kgs, 110kgs


First time doing backsquat with low rack position. JW was overlooking and teaching me how to do it. At first it felt REALLY weird, my shoulder blades wasn't use to hold the bar lower than I used to and had to push my arms all the way at the back & up. After about 30 mins of practice, I got the hang of it. But due to not doing back squat after a year or so, I was afraid of getting to low at the squat. Afraid that I might not be able to get back up. About 1/2 inch higher than I suppose to, but 110kgs is impressive altho I've done 100kgs when I was gyming about a year ago at Fitness First while doing the starting strenght programme. Will try to give 150kgs next time.

Used all my juice during the back squat that I sucked during the presses/push presses. At least I didn't give up (thanks JW for the encouragement) and let my ego go to lower down the weight. At least a new PR for back squat!

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


*********
The Kettlebell Jerk
The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:
- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.
- The bell travels upward close to the body's centerline - a different groove from a military press.
- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.
- The upward movement is finalized with the both the arms and legs locked.
- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source: International Kettlebell and Fitness Federation.
*************************

Completed as Rx'd : 8:17

************************

Strenght Training

Bench Press 5-5-5-5-5
50kgs, 60kgs, 60kgs, 65kgs, 70kgs.

Skill Training

10,9,8,7,6,5,4,3,2,1 Power Snatch
1,2,3,4,5,6,7,8,9,10 O/H Squat

Completed with 40kgs BB : 35:02

WOD 102609 "Fran"

WOD "Fran"
21-15-9 reps for time of:
Thrusters @ 40kg/30kg
Pull Ups

Actually today's WOD is Cindy/Mary. But I did Fran instead since the last time I did was in January. Time to set a new PR, I told myself. I have been doing Fran (last 2 times) with the KB since Pushmore didn't have any barbells yet. So this is actually my FIRST time doing Fran with a barbell.


********
What is Fran ?

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!

Taken from pushmore.blogspot.com
*********

Completed as Rx'd : 6:51

Yes, that's a new PR. But still am not happy with my form on thrusters. Wrist hurt like crap after the WOD.


*********************
Strenght training
Deadlift 5-5-5-5-5

Completed weight
130kgs/286lbs, 135kgs/297lbs, 135kgs/297lbs, 140kgs/308lbs, 145kgs/319

WOD 102309

Four rounds for time of:
10 Deadlifts @ 60kg/40kg
25 Push Ups

**********
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 Ups

Taken from pushmore.blogspot.com
***********

Completed with 100kgs/220lbs & CTF (Chest to floor pushups): 6:15

WOD 102209

Three rounds for time of:
15 Hang power Cleans @ 40kg/30kg
Run 400m

**********
What's a Hang Power Clean?

The Hang Power Clean is a barbell clean with a specific set of parameters. The term "HANG" refers to starting with bar in a mid-thigh position and "POWER" refers to catching the bar in the rack position before the femur(thigh bone) breaks parallel.

The Hang Power Clean is an explosive movement that develops power, speed and coordination. It involves almost all the major muscles of the body resulting in a very potent and functional exercise.

Essentially, as Coach Mike Burgener puts it, it is a jump and a land. It trains an athlete to generate force within a short space and time. If you watch the video, the bar does not go past the knees before the athlete drives into a full hip extension, followed by a shrug of the shoulders with the elbow whipping up and under the bar quickly to a solid catch/rack position. It is important to note that the it is the hips that are initiating the drive of the bar upwards and not a pulling motion of the arms.

Done for low reps and heavy loads, it is fantastic for building explosive power and for high reps at lower loads, it can be a killer full-body conditioning workout.

As this is quite a new movement for most PushMore-ians, we will be spending time with everyone who comes in for the WOD today on how to perform this lift correctly. I promise you, you will love(hate?) the workout. See you later!

*******************

Completed as rx'd : 8:36

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 as rx'd : 11:28

**********
Why Squat?

We squat for our warm-ups, we do them in our workouts. Have you ever wondered, why squat? As Coach Greg Glassman puts it:-


"The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years."

The squat is the exercise for your lower body. The following article is a comprehensive guide to the most foundational CrossFit movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them.

Here's the link:-
Squat Clinic

Taken from http://pushmore.blogspot.com/
************

Setting a new PR for Squat Clean

Squat Clean 1-1-1

Completed weights 110lbs - 132bls - 154bls

I will attempt this again in the coming week.

WOD 102009

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

3 Muscle Ups
6 Handstand Push Ups
9 Knees-to-Elbows

**********
Have you ever done multiple ring dips or muscle ups and gotten burn marks on the outside your arms? If you have, the reason this happens is that the straps of the rings are constantly brushing against your arms as you execute the movement. The solution? Develop a stronger support position on the rings. Check out the following article for tips and progressions to a better ring support position:-

Support Strength On The Rings


Taken from pushmore.blogspot.com
***********

Completed 6 rounds (sub round 4 - 6 to 3 pullups/3 ringdips per MU)

***********
Skill WOD

For time of
75 Clean Squats @ 45kgs/100lbs

completed as rx'd : 25:03

Feels good to "dump" the barbell on the floor.

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 as rx'd : 6:37

Must be one of the fastest workout I've done. Reps were done 15-15-10-10... until 150 reps are completed.

Post workout meal - zone non-paleo
Dinner
150grams sirloin pork (4 blocks protein)
2 apples (4 blocks carbs)
24 almonds (8 blocks fats)

Lunch (super diary meal!)
1 tub low fat yoghurt (3 blocks carbs/protein) bout 7 grams of protein/carbs per 100g.
24 almonds (8 blocks fats) mixed together with the yoghurt.
250ml low-fat milk (1 block carbs/protein)

WOD 101609

For time of:
15 Handstand Push Ups
30 Pull Ups
45 Box Jumps
15 Handstand Push Ups
30 Pull Ups
45 Medicine Ball Cleans @ 10kg(M)/5kg(W)
15 Handstand Push Ups
30 Pull Ups
45 Burpees


First round of pullups

Completed as rx'd : 19:52

WOD 101409

100 Deadlifts @ Bodyweight for time.

*Weigh in before your workout. The weight on the scale is what you deadlift for the workout.

**********
How to set up right for your deadlift:-


I weighted myself before the workout with a new spanky weight machine at PushMore. I've been eating right, but I gained 3kgs. I hope those weight are at the correct places (instead of the tummy). So I'm 78kgs. I rounded up the number to 80kgs.

As you guys may know I love deadlift, that's because that's one of the only workout that I excel in. So to speak.

Completed 100 deadlifts(80kgs) : 6:24

2nd time in my crossfit experience that I'm number 1 on the board. Maybe because Edmatron did not come that day. Recovery was a zone paleo meal of 3 blocks broccoli, 1 block apple, 5 blocks chicken breast meat and 8 blocks nuts. What I found out yesterday also is, my microwave decided to quit on me. So I might buy a new one after work today (Thursday) since today is the recovery day from crossfitting.

WOD 101309

Four rounds for time of:
Run 800m
15 Kettlebell Swings @ 32kg(M)/24kg(W)

-------
Have ever thought about why one would swing an iron or steel ball overhead for reps? Well the kettlebell swing is a fantastic conditioning exercise that involves almost the entire body when executed correctly. For the exercise geeks, the major muscles involved include the glutes, quadriceps, hamstrings, lower and upper back, forearm flexors and front and posterior delts. Yes, that's quite a mouthful.


With that many muscles in the mix, coordination becomes an important part of the movement. Swings done correctly are beautiful to watch. An explosive drive through the legs and hips initiates the kettlebell's movement upwards and is guided overhead by the upper back, shoulders and arms. The downswing is received in fluid motion by the lower back and legs with a follow through to the end of the kettlebell's downward arc.


Done with a light load and multiple reps, the swing can challenge even an elite athlete's cardiovascular capabilities. Swings with a heavy kettlebell are great for developing an athlete's explosive power and core strength. The method and use of the swings can be adapted accordingly based on individual programming needs, thus making it an extremely versatile exercise.


Key benefits of the swing:-
a. Total body conditioning.
b. Develops explosive power.
c. Strengthening of the core abdominals and lower back.
d. Teaches an athlete how to create and control force and tension in the body.
e. Physical and mental endurance on long cycle training.


For further reading on the kettlebell swing, check out the following articles from the CrossFit Journal:-
The Kettlebell Swing
Swingers and Kippers

Taken from www.pushmore.blogspot.com

------

Run fatboy run!

Completed as rx'd : 25:05


Swinging with the elites

Not the best performance I would say. The swing was ok, as I could do all 15 reps straight. As for the running, let's just say I didn't stop until the last round of 400m, but it was slow! like, ok I wasn't running. It was more of a quick jog. FML.

Good news is that I am now able to do Snatch Balance & Snatch Squat (66lbs). Thanks to Juan to show me some pointers. This now opens a new movement in my library.

WOD 101209 "Chelsea"

"Chelsea"

Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

**********
"Chelsea" is a classic CrossFit bodyweight workout. An athlete has a time limit of 1 minute to complete each round with the goal of completing a total of 30 rounds.. The challenge and intensity increases when fatigue begins to set in as the workout progresses. And when one gets tired, form on the exercises can become an issue. Bad form, at the least, means you are getting less effective training done during the workout. Worst case scenario? You could get injured. So, here are a few tips for those attempting this workout:-


1. Range of Movement(ROM)
There can be no compromise on form and ROM. It's either you did it right or you didn't. If your chin does not clear the bar on the pull up, it's a bad rep. Do your best to maintain good form under fatigue, if you don't, your coach will let you know. If your coach says it's a bad rep, don't argue. We're correcting you so that you can get the most out of your workout.


2. Pacing
Here are a couple of strategies when it comes to pacing:-
a. Crank out the reps as quick as possible. The idea is to complete the round quickly and allow for more rest between rounds. I would recommend this for those of you who have been training consistently at PushMore for 6 months or more.


b. Space out the reps evenly throughout the minute. This will reduce your rest time between rounds but will allow you to continue doing reps without burning out too quickly. If it's your first time attempting Chelsea or you are still new to CrossFit, I would recommend this method.


c. A mix of the two strategies above. For example: Using the (a) method of pacing as long as you are able and switching to (b) when the going gets tough.


2. Scaling
Adjust the difficulty of the movements depending on your current strengths. If you can do one or two pull ups without assistance, it is recommended that you use the rubber resistance bands during the workout. That way, you will be able to complete more rounds(more rounds=more work done). It's would not be very productive to do unassisted pull ups and only complete 2 rounds of Chelsea because you spent most of you 1 minute time doing the pull ups.


Keep in mind, however you choose to do it, fatigue will set in. If you're not breathing hard by round 10, there can only be two explanations - it's either you're not doing it right or you're a mutant.


Taken from www.pushmore.blogspot.com
Completed rounds/mins : 20mins/rounds.

I manage to complete the rounds with 25 seconds of rest for every round, until round 19th. My pushups failed on me, with no rest inbetween I could only last for another round.

And since I did not finish all 30mins/rounds, compensation workout is

5 Rounds for time of :
400m run
10 pullups
20 pushups
30 squats

Completed in 26:24

WOD 101009 "Dianne"

"Dianne"

21-15-9 reps for time of:
Deadlift @ 100kgs
Handstand Push Ups

Completed as rx'd 5:50



Was I rounding my back ????!?



Pushing through

WOD 100909

30 Muscle Ups for time.


*If you cannot do a Muscle Up, do 90 Pull Ups and 90 Dips.

Completed in 20:12




Musclin' up!


Mental. When I was at 20th rep, I realise the rings were too low for me, it was hard for me to kip myself to a dip. Hence using up all my energy until the 20th rep does not do justice. Oh well..

Strenght Workout
Benchpress 3-3-3-3-3

Completed weight : 120lbs, 132lbs, 143lbs, 154lbs, 154lbs

Heaviest I have benchpress! Woohoo!

Skill training.
5 Rounds for time of
10 Clean & Split Jerk (100 lbs Barbell)

Completed as rx'd : 11:39

WOD 100809

Five rounds of 20 Unbroken Double Unders,


Note: If you are unable to a Double Under yet, use about 20-30 mins to practice for your Double Unders before proceeding to the workout.


then:-


30 Man Makers for time. Men@30lbs, Women@20lbs


**********
What's a Man Maker?


As the name implies(no offence to the ladies), it's a brutal combo of exercises done one after another. Check out the following video from SEAL Fit :-



**********

The double unders was not included in the main time, so that was cool. Just skill training, which emm it's alright for me.


HOWEVER, the freaking MAN MAKERS made my muscles all drunk when I woke up this morning. But I still love it.


Completed as rx'd : 10:46

WOD 100709

50-35-20 reps for time of:
Medicine Ball Cleans @ 10kg/5kg
Ring Dips

**********
A note of on Ring Dips:-
What is a proper ring dip? Points of performance we're looking for:-
- Shoulders lower to the rings.
- Obvious lowering of the hips from the starting position.
- Elbows kept tight throughout movement and eye gaze forward.
- Driving up into a full lock out of the elbows at the top of the movement.


Completed as rx'd : 16:29

WOD 100609

Four rounds of:
Single Kettlebell Press, max reps
Single Kettlebell Push Press, max reps
Single Kettlebell Push Jerk, max reps


Men @ 24kg
Women @ 16kg


There is no time component to this workout. Complete all the exercises for one arm before switching over. You can only put the kettlebell down after completion of reps for both arms. Kettlebell can be held in either a rack or hang position.

M.E.N.T.A.L!

Completed reps :
L : (5, 11, 8) (6, 11, 12) (6, 10, 12) (6, 17, 12)
R : (11, 12, 10) (11, 13, 13) (12, 15, 8) (15, 13, 11)

Total : 116 (L) + 144 (R) = 260

WOD 100509 WOD "Helen"

WOD "Helen"

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups

Completed as rx'd : 12:17

Compare to WOD 072809

WOD 100209

For time of:
10 KettlebellThruster @ 24kg/16kg, L&R
20 Pull Ups
8 Kettlebell Thruster @ 24kg/16kg, L&R
16 Pull Ups
6 Kettlebell Thruster @ 24kg/16kg, L&R
12 Pull Ups
4 Kettlebell Thruster @ 24kg/16kg, L&R
8 pull Ups
2 Kettlebell Thruster @ 24kg/16kg, L&R
4 Pull Ups


*Thrusters done with a single KB.

Completed as rx'd : 9:32

Short & sweet. I like.

WOD 100109

In 20 minutes, do as many rounds as possible of:
5 Kettlebell Snatch @ 24kg(M)/16kg(W), L&R
15 Double Unders

Completed rounds : 13 Rounds (Dumbell 50lbs Snatch)


FAILED. I rested too long. My hamstrings are fucked from yesterday's heavy deadlifts!

WOD 093009

Deadlift 5-5-5-5-5

I have been purified with this workout! I love DEADLIFTS!

Completed weight :

176lbs, 198lbs, 242lbs, 286lbs, 297lbs



Completing the last set with 297lbs

WOD 092909 ""Lynne@PushMore"

"Lynne@PushMore"

Five rounds for max reps of:
Ring Dips
Pull Ups

Completed Reps :

Ring Dips : 16, 16, 16, 16, 13
Pull Ups : 21, 18, 20, 21, 22

Total : 179

Compare to WOD 032409

WOD 092409

WOD 092409

Setting the PR. New toys in Pushmore. 2 sets of barbell with loads upto 375lbs each bar!

Deadlift Max Weight 1-1-1-1

Completed weights : 198lbs, 264lbs, 304lbs, 330lbs

New PR for deadlift is 330lbs / 150kgs. This is 2x body weight as I targeted to accomplish. It feels great to be able to hit my target. But I kid you not, shocking the nervous system with this sort of load - I was seeing stars after I lifted it. I wanted to go higher - 352lbs, but I could not even lift it up. Need to train up, zone up and kick the stupid motherfuckin smoking habit and concentrate of improving both strenght and endurance. Then perhaps I can lift heavier. One STICK at a TIME.

Since the barbells are in town, it's time to improve on racking and lifting. Since Crossfit have lots to do with olympic lifting. Technically.

21-15-9 with 66lbs of
Press
Clean & Push Jerk
Clean & Push Press

Completed as rx'd : 19:04

Altho the new BB racks perfectly, but I'm having difficult rolling the bar up from rack to overhead. Kinda hurt my fingers from trying to roll it up. Maybe I'm doing it wrong.

WOD 092309

For time of:
Run 400m
50 Pull Ups
Run 400m
50 Push Ups
Run 400m
50 Sit Ups
Run 400m
50 Squats

Completed in 21:22

WOD 091809

10-9-8-7-6-5-4-3-2-1 reps for time of:

Kettlebell Snatch @ 24kg(M)/16kg(W), R & L
Strict Pull Ups

Swapped Kettlebell with Dumbell (50lbs) Snatch

Completed as rx'd : 17:13

WOD 091709

In 20 minutes, do as many rounds as possible of:
5 Knees to Elbows
10 Kettlebell Swings @ 24kg(M)/16kg(W)
15 Double Unders

Completed rounds as rx'd : 16 Rounds

WOD 091609

Three rounds for time of:
21 Sumo Deadlift Highpull @ 24kg/16kg
21 Ring Dips

Maximize intensity on this workout. Go hard and fast!

Yup hard and fast.

Completed as rx'd (BB): 4:56

WOD 091509

Seven rounds of:
Max reps Single Kettlebell Press L & R.

*Use the heaviest Kettlebell you can press for this workout. There is no time component to this workout. Record reps for each round.

Completed reps with 24kgs KB

L : 9, 6, 5, 5, 3, 4, 5
R : 9, 10, 10, 9, 7, 7, 7

WOD 091509 No.2
Five rounds of:
3-3-3-3-3 Max Weight Deadlift

Completed weights
218lbs, 240lbs, 260lbs, 275lbs, 275lbs

Maxed out all the available plates in the gym yet it doesn't feel heavy. I think I am able to deadlift >300lbs.

WOD 091409

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Recorded Reps {Pullups, Pushups, Situps, Squats} :

{70, 74, 112, 162 } = 418 Reps



A gift from Mr.Tabata

WOD 091009

Four rounds for time of:
25 Pull Ups
25 Burpees

Completed in 13:11

WOD 090909

Five rounds for time of:
9 Kettlebell Press @ 24kg, R
9 Sit Ups
9 Kettlebell Press @ 24kg, L
9 Sit Ups

Completed as rx'd 32:42

2nd WOD 090909
9 rounds for time of :
9 Pullups
9 Pushups
9 Double Unders

Completed in 10:23

WOD 090809

For time of:
42 Kettlebell Swings @ 32kg
21 Ring Dips
30 Kettlebell Swings @ 32kg
15 Ring Dips
18 Kettlebell Swings @ 32kg
9 Ring Dips

Completed as rx'd 11:06

WOD 090509

150 Burpees for time

Completed in 13:23

WOD 090309

Three rounds for time of:
15 Dumbell Squat Snatches @ 35lbs, R
21 Push Ups
15 Dumbell Squat Snatches @ 35lbs, L
21 Push Ups

Completed as rx'd 14:28

WOD 090209

Three rounds for time of:
400m Run
21 Kettlebell Swings @ 24kg(M), 16kg(W)
12 Handstand Push Ups

Completed as rx'd 13:12

Full Mission Profile – SWAT

OPERATION: EXECUTIVE RESCUE

Situation:

Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.

When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.

The leader of the group has not made any demands, but stated to the 911 dispatcher that “in exactly one hour, the world will wake up to the revolution.” That was 15 minutes ago.

Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.


Objective:

Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.

Approach:

SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.

Assault:

SWAT HRT will breech the door with a ram and enter with an M84 “Flash Bang” grenade. Team will conduct rapid CQB assault of entire suite until area is cleared. Team will make every effort to limit loss of innocent life by executing perfect accuracy.

Time Line:

Time constraints dictate that the approach to the executive suite on the 30th floor must be done very rapidly. Based on the threat that was made on the call to 911, it is assumed that in order to ensure success, the HRT should be in position to begin the assault in no more than 15 minutes from building entry.

The assault success depends on speed and accuracy. The entire assault should take no more than 7 minutes.

FMP WORKOUT

Approach: - Max time 15 minutes


10 Rounds of:

10 Deadlift (65 / 95)
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters
Actions at the Objective: – Max time 7 minutes

7 Rounds of:

10 Jerks (65 / 95)
10 Burpees
Sprint 20 meters
Time Line:

If you meet the time objective for the Approach – rest 3 minutes before the Assault.

If you do not meet the time objective for the Approach – go directly into the Assault.

Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.

NOTES:

As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.

If you are working as a team, everyone stays together.

-------------------------------------------------------------------------

Approach: - Max time 15 minutes


10 Rounds of:

10 Deadlift (65 / 95)
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters


Completed as rx'd : 13 mins


Actions at the Objective: – Max time 7 minutes

7 Rounds of:

10 Jerks (65 / 95)
10 Burpees
Sprint 20 meters

Completed as rx'd : 20:23

No. of hostage saved : ZERO. MISSION FAILED!

Workout taken from Brass Ring Fitness:Full Mission Profile - SWAT

WOD 082909 WOD "Tabata This"

WOD "Tabata This"

Tabata Squat
Tabata Sumo Deadlift Highpull @ 20kg
Tabata Pullup
Tabata Sit-ups
Tabata Pushup

How this works:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, SDHP, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Total workout time is 24 minutes. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 SDHP
This score is a 53.

My Score is as below

{20, 10, 4, 15, 10} = 59

WOD 082809

Five rounds for time of:
15 Kettlebell/Dumbell Thrusters @ 35lbs/25lbs
15 Ring Dips

Completed as rx'd (16kgs x 2 KB) : 13:55

WOD 082709

21-15-9 of:
Handstand Push Ups
Burpees
Knees-to-Elbows

Completed in 10:05

WOD 082409

"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


Take your pick of girls and go.

Pick of the day : Cindy

Completed Rounds : 19

WOD 082109

"4500kgs for time."


Bring a total of 4,500kgs (3,500kgs for women) from ground to overhead.
- You choose the weight and exercise. Kettlebells, dumbells, or barbell, your choice.
- Every rep must start from the ground and finish overhead.
- Example would be to do 188 reps of KB Clean & Jerk @ 24kg(188 X 24kg=4512kgs).
- Record total time, reps and exercise used.


*For those who are curious, a medium sized Asian elephant weighs in at about 4,500kgs. So, move that elephant for time!


Completed as rx :

24:12 (BB @ 35kgs x 129reps)

I did 10 reps of Clean & Push Press, 10 reps of Clean & Push Jerk and 10 reps Snatches until I completed all 129 reps. Awesome WOD.

WOD 081909

2 minutes of Double Unders
2 minutes of Sit Ups
90 seconds of Double Unders
90 secs of Sit Ups
1 minute of Double Unders
1 minute of Sit Ups
30 seconds of Double Unders
30 seconds of Sit Ups

* Record total number of reps completed.

Did yesterday's WOD today. And it's AWESOME.

Completed reps : {271, 151 = 422}

WOD Pulling Burpees
10 Rounds for time
5 Pullups
10 Burpees

Completed in 14:14

WOD "Happy Birthday Pey!"

Three rounds for time of:

18 Pull Ups
8 Handstand Push Ups
19 Ring Dips
83 Squats

Completed in : 14:39

WOD Double Unders Snatch

3 Rounds for time
25 Double Unders
10 Snatches (45lbs DB Power Snatch) L
25 Double Unders
10 Snatches (45lbs DB Power Snatch) R

Completed as Rx'D : 9:05

WOD 081709

Three rounds for time of:

25 Kettlebell Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

Completed as rx'd : 16:57

WOD 081509

4 rounds for time
50 walking lunges
25 50lbs push press

Rx'd 8:14 (BB)

WOD 081409

Three rounds of:
21 Ring Dips
15 Dumbell Power Snatch R @ 35lbs/25lbs
21 Ring Dips
15 Dumbell Power Snatch L @ 35lbs/25lbs

Completed as Rx'D : 14:57

WOD 081309

In 15 minutes, do as many rounds as possible of:
10 Medicine Ball Cleans
10 Pull Ups

Completed rounds : 7 Rounds + 10 Medicine ball cleans (20lbs) + 6 Pullups.

Felt like puking, saw stars and feeling disappointed. Due to not working out for 6 days straight + not enough sleep + not eating well.

WOD 080709

3 Rounds for time of:


30 SDHP @24kg
30 Wall Balls Shots @ 20lbs


Completed as Rx'D : 13:45

WOD 080509 "Mini Eva"

Five rounds for time of:
Run 400m
15 Kettlebell Swings @ 32kg
15 Pull Ups

Completed as rx'D : 26:35



I "swing" upwards!


Mini Eva owned me. Imagine if the full fledge Eva comes along. 800m + 30 swings + 30 pullups for 5 rounds. x_X

WOD 080409

In 15 minutes,do as many rounds as possible of:
5 Handstand Push Ups
10 Ring Dips
15 Push Ups

Completed Rounds : 5 rounds + 5 + 10 + 13

WOD 072909

100 Double Kettlebell Push Presses @ 24kg/16kg

Compare to WOD 101008


Completed as Rx'd : 15:14

WOD 072809 "Helen"

"Helen"

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups


Compare to 120508.

Completed as Rx'd : 13:38

WOD071309

Crossfit Endurance

Time Trial : 1.5miles run

Completed in 10:41


WOD 071109

250 rope skips
25 burpees
50 situps

Completed in : 20:05 (CTF - Chest to floor)

WOD 071009 Crossfit Endurance

Tabata Run
8 Rounds of
30secs run(sprint)
20secs rest

Completed distance : 1615 meters


Cris, Edm, Eddie, Jules, Nigel & Xin
As you can see, Edm is always in front of everyone -___-"

WOD Annie
50-40-30-20-10
Double Unders
Situps

Completed Time : 6:30

WOD 070909

100 pullups for time

Completed time : 7:49

Officially graduated from the 100 days pullup challenge!

**********
100 Day Pull Up Challenge: Ends today!
**********

Article : The Quest for 100 Pull Ups

WOD 070809

For time of :
800m run
150 squats
800m run

Completed time : 14:07.

Sucks.

WOD Death by 10 meters

Completed mins : 11mins and 10 trips.

**********

100 Day Pull Up Challenge: Do 99 Pull Ups
Completed all.

WOD 070709

50-35-20 reps for time of:
Pull Ups
Kettlebell Swings @ 24kg (M), 16kg (F)

Completed as Rx'd : 18:30

**********
100 Day Pull Up Challenge: 98 Pull Ups
Completed all today via WOD
**********

WOD 070609

50-40-30-20-10 reps for time of:
Double Unders
Push Ups

Completed in 10:59

**********
100 Day Pull Up Challenge: Do 97 Pull Ups
Completed All.
**********

WOD 070409 'Tabata Triplet Mash-up'

WOD 'Tabata Triplet Mash-up'

8 Rounds of:
20 Secs Pull Ups
10Secs Rest
20 Secs Handstand Push Ups
10 Secs Rest
20 Secs Squats
10 Secs Rest

Completed Reps :

Pullups : 77
Handstand Push Ups : 83
Squats : 163

Total : 323

Thanks Lyn for the push. This workout caused my right shoulder to ache.




Handstand Push Ups



Squats



**********
100 Day Pull Up Challenge: Do 95 Pull Ups
30 Day Deadlift Challenge: Do 30 Deadlifts
Completed ALL.
Graduated from the 30 days Deadlifts Challenge (225lbs).
**********

WOD 070309

"Death by 10 meters"


With a continuously running clock,run one lap (10m) the first minute, two laps the second minute, three laps the third minute... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap.


Try to finish each lap as quick as possible, meaning sprint that lap yo !


***********

I REALLY wanted to do this workout, but I was busy with my pullups and deadlift that I didn't have enough time to do it. I will one day, however conquer it. So in the end I did the below

WOD Burping Deadlifts
5 Rounds for time
5 Deaflift (225lbs)
10 Burpees
Completed as Rx'd : 5:30


**********
100 Day Pull Up Challenge: Do 94 Pull Ups
30 Day Deadlift Challenge: Do 29 Deadlifts
Completed all Today.
**********

Zone Meals

Lunch & Dinner
1 canned tuna (with mineral water) 130grams (4 blocks protein)
2 fuji apples (4 blocks carbs)
24 almonds (4x2 blocks fats)

I've been eating this meal for the past week. And it's been doing good. The x 2 on the fats helps to increase output during workout. Like for example today's workout. At the 4th round, I felt like I'm going to die. But I could still push myself, in the end I am really satisfied with my time on it. Like 5:30 man! FARK!

WOD070209

Three rounds for time of:
300 Rope Skips
30 Kettlebell Swings @ 24kg (M), 16kg (F)
30 Sit Ups

Completed time as Rx'd : 15:35

**********
100 Day Pull Up Challenge: Do 93 Pull Ups
30 Day Deadlift Challenge: Do 28 Deadlifts
Completed all today.
**********

WOD 070109

5 rounds for time of:
10 deadlifts (225lbs)
15 pullups

Completed as Rx'd : 17:25

**********
100 Day Pull up Challenge: Do 92 Pull Ups
30 Day Deadlift Challenge: Do 27 Deadlifts
Completed all today. I MUST NOT GIVE UP! Another 8 days.
**********

WOD 063009

In 12 minutes,do as many rounds as possible of :
10 Ring Dips
10 Sumo Deadlift Highpull @ 32kg

Completed rounds as Rx'd : 10 Rounds + 3 Ring Dips.

Not the best, but you know I hate Ring Dips. 1st min = 2 rounds, 12th min half round. Champion




**********
100 Day Pull Up Challenge: Do 91 Pull Ups
30 Day Deadlift Challenge: Do 26 Deadlifts
Completed all today. 9 more days for the pullup challenge to end. I MUST NOT GIVE UP.
**********

For lunch today, I zoned again. I bought this cheese stick snack. It's with almonds and appricots and it's SUPAH! I love!

Anyway today's meals is

Breakfast
4 whole eggs; scambled (4 blocks protein)
4 table spoon of cooked oat meal (4 blocks carbs)
24 almonds (4x2 blocks fats)

Lunch
130grams of english roasted pork ( 4 blocks protein)
1 apple (2 blocks carbs)
24 almonds (4x2 blocks fats)
bonus : 1 snack cheese steak (1 blocks carbs, 2 block protein and 2 blocks fats)

Dinner
130 grams of english roasted pork (4 blocks protein)
2 apples (4 blocks carbs)
24 almonds (4x2 blocks fats)

Snack (inbetween lunch n dinner & before going 2 bed)
250ml milk (1 block carb, 1 block protein)
6 almonds (1x2 blocks fats)

WOD 062909

100 Kettlebell Clean & Push Press @ 24kg For Time
*This workout is done for total reps for both arms.

Completed as Rx'd : 10:25 !

**********
100 Day Pull Up Challenge: Do 90 Pull Ups
30 Day Deadlift Challenge: Do 25 Deadlifts
Completed all today.
This challenge, is really becoming a challenge.
**********

WOD 062709

Complete as many rounds as possible in 15 minutes of:
10 Pull Ups
20 Squats
30 Double Unders

Completed rounds : 9 Rounds + 5 pullups

**********
100 Day Pull Up Challenge: Do 88 Pull Ups
30 Day Deadlift Challenge: Do 24 Deadlifts
Completed.
**********

WOD 062609

21-15-9 reps for time of:
Double Kettlebell Push Press @ 24kg
Ring Dips
Burpees

Completed as rx'd : 12:39

**********
100 Day Pull Up Challenge: Do 87 Pull Ups
30 Day Deadlift Challenge: Do 23 Deadlifts + 22 for the day before = 45 x_X
Completed all today
**********

WOD 062409 "Modified" WOD Helen

Three rounds for time:
400m Run
21 Kettlebell Swing @ 24kg/16kg
12 Handstand Push Ups

Subbed the 12 Handstand Push Ups with Pullups (For the Pull up challenge). In other word, this is now WOD Helen.

Completed as Rx'd : 14:49

Not too impressive comparing to my last time of 11mins. This is due that I did the 400m walking lunges yesterday and it kinda ate my glutes.

WOD 4 to finish reps.
4 Rounds for time
5 Deadlift(225lbs)
7 Pullups

Completed in 12:34



Deadlifting 225lbs

**********
100 Day Pull Up Challenge: Do 85 Pull Ups
30 Day Deadlift Challenge: Do 21 Deadlifts

Completed all today! Wheee!
**********

WOD 062309

400m Walking Lunges for time.

Completed in 6:29

Compare to WOD021909

**********
100 Day Pull Up Challenge: Do 84 Pull Ups
30 Day Deadlift Challenge: Do 20 Deadlifts

Completed all today.

WOD 062209

Three rounds for time of:
7 Double Kettlebell Press @ 24kg
21 Push Ups
21 Pull Ups

Completed with 20kgs KB : 12:52

**********
100 Day Pull Up Challenge: Do 83 Pull Ups
30 Day Deadlift Challenge: Do 19 Deadlifts

Both completed

WOD 061909

10-8-6-4-2 reps for time of:
Muscle Ups
Handstand Push Ups
Squats (x3)

Did I do the WOD for today? NO. I did my own workout cause I have missed the previous day's Pullups and Deadlift challenge.

WOD 10 Dead pulls
10 Rounds for time
3 Deadlift (225lbs)
15 Pullups

Completed as Rx'D : 28mins

WOD 3 Quickies
3 Rounds for time
30 Double Unders
20 Lunges
10 Burpees

Completed in 5:52

*********
100 Day Pull Up Challenge: Do 80 Pull Ups
Completed all!
30 Day Deadlift Challenge : Do 17 Deadlifts
Completed all!
*********

WOD 061709

In 15 minutes, do as many rounds as possible of:
5 Kettlebell Push Jerks @ 24kg, L & R
15 Double Unders

Completed rounds as Rx'd : 15 Rounds + 1 Kettlebell Push Jerk.

Totally nailed today's workout! Wooo hoo!

100 Day Pull Up Challenge: Do 78 Pull Ups
Completed all
30 Day Deadlift Challenge: Do 15 Deadlifts
Completed all

WOD 061609

Three rounds for time of:
50 Squats
21 Kettlebell Swings @ 24kg
21 Ring Dips

Completed as Rx'D : 9:24

100 Day Pull Up Challenge: Do 77 Pull Ups
Completed all today
30 Day Deadlift Challenge: DO 14 Deadlifts
Completed all today

Article : Why do I crossfit

WOD 061509

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 time : 13:24

Compare to WOD122308. Manage to shave off 4 mins!



100 Day Pull Up Challenge: Do 76 Pull Ups
Total reps owe : 0! Completed all today!
30 Day Deadlift Challenge: Do 13 Deadlifts (225lbs)
Total reps owe : 0! Completed all today!

Workout at the park

Completed 3 rounds of

600m run
30 pullups

Workout not timed. But It was a good workout. Completed the Pullups for the days plus additional pullups I owe. People were staring at me weird when I was doing my kipping pullups. Normal I think.

100 Day Pull Up Challenge: Do 74 Pull Ups
Total Pullups Owe : 0!

30 Day Deadlift Challenge: Do 12 Deadlifts
Total Deadlifts Owe : 12

WOD 061209

Seven rounds for time of:
7 Burpees
11 Kettlebell Swings @ 32kg

Completed as Rx'd : 10:26

100 Day Pull Up Challenge: Do 73 Pull Ups
Total Pullups Owe : 90

30 Day Deadlift Challenge: Do 11 Deadlifts
Total Deadlifts Owe : 0!

Rest Day

Today is my rest day, as I'm adapting to the 3 days on, 1 day off.

Zoning started back on Monday too. 4 blocks carbs, 5 blocks protein and 10 block fats for the win!

WOD 061009

Did not do the day's WOD as I have the Dead Lift and Pullup challenge to complete.

10 Rounds for time of

3 Deadlifts (225lbs)
15 Pullups

Completed time : 30mins +. Some MOFO reset my time while I was doing this workout. GAH. So I don't have the exact time. On the brighter side, I have learned how to perform a proper butterfly kip for pullups :)

WOD 060909 "Tabata Triplet"

"Tabata Triplet"


Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Record reps from all 24 intervals.

Completed Reps :

Pushups : 95
Situps : 109
Squats : 142

Total : 346


Halfway through the situps

WOD 060809

For time of :
50 Pullups
50 KB Swings (24kgs)
50 Ring dips
50 Sumo Deadlift Highpull (20kgs)
50 Burpees
50 Double Unders

Completed as RxD : 25:14


I'm back!

I'm back into pushing myself to the limit in crossfit. I just recovered from a 2 months injury with a torn ligament in my ankle due to an unforseen accident while climbing.

WOD 031009

Do as many rounds as you can in 20 minutes of:
5 Handstand Push Ups
10 L-Pull Ups
15 Steps, Walking Lunges

Completed Rounds : 11Rounds + 5 HSPU + 8 L-Pullups


Anna & I going through the WOD

WOD 030709

Five rounds for time of:
Run 400m
50 Sumo Deadlift Highpull @ 20kg

Compare to 100708.

Completed time as Rx'D : 24:26

WOD 50 PP
50 Double KB Push Press (20kgs)
Completed time as rx'd : 4:35

WOD 030609

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 for as many minutes as you are able.

Use as many sets as needed to complete the pull ups for each minute.

Compare to 120908.

Completed time/round : 11mins

WOD OHS & Weighted Lunges
5 Rounds for time
10 OHS @ 45lbs
20 Weighted Lunges @ 45lbs

Completed as rx'D : 9:01

WOD 050309

Fice rounds of:
1 Weighted Pull Up
Double KB Press, Max reps

Completed Reps/Weights:

Weighted Pull Up : 20kgs, 25kgs, 30kgs, 35kgs, 40kgs
Doulbe KB Press, Max Reps (24kgs) : 4, 1, 2, 3, 1.

WOD 030409

In 15 minutes, do as many rounds as possible of:
10 Sumo Deadlift High Pull @ 32kg
15 Push Ups

Completed rounds : 12 rounds + 10 SDHP

WOD 030309

For time of:
45 Double Unders
45 Ring Dips
45 KB Swings @ 32kg
45 Double Unders

Completed time as Rx'D : 7:56

WOD 030209

21-15-9 reps for time of:
Pull Ups
KB/DB Thrusters @ 16kg/35lbs
Burpees

Completed time as Rx'D : 11:42

150 Double Unders

Completed time : 2:45

WOD 022809

For time of:
Run 400m
21 Ring Dips
21 Ring Push Ups
Run 400m
15 Ring Dips
15 Ring Push Ups
Run 400m
9 Rings Dips
9 Ring Push Up

Completed time : 12:34

WOD 022709

For time of:
45 Walking Lunges
21 Weighted Pull Ups @ 20kg
30 Walking Lunges
15 Weighted Pull Ups @ 20kg
15 Walking Lunges
9 Weighted Pull Ups @ 20kg

Completed time as Rx'D : 9:06

WOD 022609

5 rounds of:

MAX REPS of handstand push ups
MAX HOLD of L-Sit

Completed reps/time

HSPU : 15, 25, 20, 20, 11
L-Sit : 17s, 40s, 10s, 6s, 25s

WOD 022409

Three rounds for time:
21 KB/DB Overhead Squats @ 20kg, L
15 Pull Ups
21 KB/DB Overhead Squats @ 20kg, R
15 Pull Ups

Completed as Rx'd : 20:01

WOD 022109

3 rounds for time of:
50 Sumo Deadlift Highpull @ 20kg
21 Burpees
Run 400 meter

Completed with 24kgs KB instead : 23:40

WOD 022009

21-15-9 of:

KB/DB Double Press @ 20kg
KB/DB Double Push Press @ 20kg
Handstand Push Ups

Completed with 16kg from 2nd round onwards : 26:40 :(

WOD 021909

For time of

400m Walking Lunges (approx. 440 lunges!!!!)

Completed time : 8:31

WOD 021809

100 Pull Ups for time.

Completed time : 9:57

*Compare to WOD 111708.

WOD 021709

WOD 021709 Five rounds for time of:
10 KB/DB Double Push Press @ 24kg/50lbs
15 Ring Dip

Completed time as Rx'D : 21:42

WOD 021309

For time of:
45 KB Swings @ 32kg
45 Ring Dips
45 Burpees
45 Handstand Push Ups
45 Box Jumps @ 24"

Completed time as Rx'D : 19:08

WOD 021209

3 rounds for time of
800m run
50 double unders

Completed time : 15:12

WOD 150 Double Unders

Completed time 2:47

WOD 021109 - Happy Birthday PushMore!

"PushMore 12-365"
12 rounds for time of:
3 Muscle Ups
6 KB Clean & Push Press @ 24kg (alternating)
5 Knees to Elbow

Completed time as Rx'D : 40:42

Happy 1st Anniversary, Pushmore!

Struggling half way through the muscle up

WOD 021009 "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 : 23

Compare to WOD 092908

WOD 020709

3 rounds for time of:
Run 400m
10 Muscle Ups
15 Burpees

Completed time : 24:33

WOD 020609 "Jackie"

For time of:
100 Sumo Deadlift Highpull @ 20kg
50 KB/DB Thrusters @ 12kg/25lbs
30 Pull Ups

Completed time as Rx'D : 10:00

2nd WOD
2 Rounds for time of
800m run
300 rope skips
25 KB Swings (24kgs)

Completed time as Rx'D : 24:44

WOD 020409 "Annie"

50-40-30-20-10 reps of
Double unders
Sit ups (Anchored)

Completed time : 6:26

Compare with WOD 120308

WOD 020309

Tabata Mash-Up: Squats & Push Ups
Do 8 rounds for max reps of:
20 seconds Squats
10 seconds Rest
20 seconds Push Ups
10 seconds Rest

Total Reps :

Squats : 23, 23, 22, 22, 21, 21, 20, 22
Pushups : 28, 26, 20, 21, 16, 16, 17, 20

Total Reps : 338

WOD 020209

5 Rounds for time of:

25 Pull Ups
20 KB Swing @ 24kg
15 Handstand Push Up

Completed time as Rx'D : 28:44

WOD 150 Double Unders

Completed time : 3:16

WOD 012809 "Fight Gone Bad" - PushMore Style

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 32kg (Reps)
Box Jump, 24" box (Reps)
Double KB Push-press, 16kg (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep

Total Reps : 213

WOD 012309

For time of:

50-40-30-20-10
Pull Ups
Ring Dips

Completed time : 28:49

WOD 012209

Five rounds for time of:
20 KB Swings @ 24kg
20 Walking Lunges
20 Burpees

Completed time as Rx'D : 24:42

WOD 012109

5 Rounds for Maximum Reps:

Single Arm KB Press L&R
Single Arm KB Push Press L&R

*Use the heaviest KB you can press for this WOD. KB cannot be placed on the ground until both exercises are completed.

**Record reps from each round.

There is no time component to this WOD

Completed reps with 20kg KB

Press R12 L11 R9 L7 R7 L5 R6 L4 R8 L1
Push Press R9 L7 R11 L8 R10 L7 R7 L7 R11 L7

WOD 012009

Four rounds for time of:
Run 400m
50 Double Unders

Completed time : 13:11

WOD 011909 "Barbara"

5 Rounds for time of :

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Completed time : 28:53

WOD 011709

3 Rounds for time of:
Run 800m
15 KB Swings @ 32kg
20 Handstand Push Ups

Completed time as Rx'D : 21:57

WOD 011609 "Fran"

"Fran"
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg
Pull Ups

Compare to WOD 091508 "Fran"

Completed time as Rx'd : 7:53

A new PR, woo hoo!!

WOD 011509

3 Rounds for time of :

50 Sumo Deadlift High Pull @ 20kg
50 Double Unders
50 Sit Ups

Upscaled to 24kgs

Completed time : 18:08

WOD 011409

For time of :
15 KB Double Clean @ 24kg
30 Ring dips
12 KB Double Clean @ 24kg
24 Ring dips
9 KB Double Clean @ 24kg
18 Ring dips
6 KB Double Clean @ 24kg
12 Ring dips
3 KB Double Clean @ 24kg
6 Ring dips

Completed time as Rx'd : 11:41

WOD Harold & Kumar
3 Rounds for time of
20 Ring Rows
25 Knees to elbow
20 Pushups

Completed as Rx'd : 16:18

WOD 010909

WOD 010909
3 Rounds for time of:
400m Run
50 Sit Ups (Anchored)
400 Rope Skips

Completed as Rx'd : 28mins

Mahchebai dam bad time man. Depressing.

100 pullups for time

Completed in 9:40

Zone Meal : Chicken Pastrami cos Lettuce Salad

2 Baby lettuce ( 2 blocks carbs)
1 cup seedless grapes (2 blocks carbs)
5 onz chicken pastrami deli style (5 blocks protein)
1 tbs extra virgin olive oil (2 blocks fats)
2 tbs raddish based dressing (4 blocks fats)

Put everything together and viola! A superb salad :) As you can see, I have increase both my protein and fats intake by one block while maintaining the same amount of blocks for carbs. This is so that I can bulk up abit instead of losing more weight cause I'm getting a bit weeee tooo skinny :P

WOD 010809

5 Rounds for time of:
12 Pull Ups
9 KB/DB Thrusters @ 20kg/45lbs

Completed as Rx'd : 11:36

WOD 010709

WOD "J.T"

21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

Completed time as Rx'D : 15:30

Compare to WOD 110508

Pushed myself quite abit and manage to shed off bout 9mins from the previous time I did this in November'08. *pats on my back*

WOD 010609

In 15 minutes, do as many rounds as possible of :

10 KB Swings @ 32kg
10 Double Unders

Completed rounds as Rx'd : 10 rounds

WOD 010209

For time of:
60 Push Ups
50 Sumo Deadlift Highpull @ 32kg
40 Ring Dips
30 Weighted Pull Ups @ 20kg
20 Handstand Push Ups


Completed as Rx'D : 24:01