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

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