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




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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.
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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 !

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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.
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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

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100 Day Pull Up Challenge: Do 88 Pull Ups
30 Day Deadlift Challenge: Do 24 Deadlifts
Completed.
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WOD 062609

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

Completed as rx'd : 12:39

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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
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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

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

Completed all today! Wheee!
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WOD 062309

400m Walking Lunges for time.

Completed in 6:29

Compare to WOD021909

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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

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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

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