2010

Muscle UP
OH Squats 50kg

I CAN DO THIS!!!

100 Overhead Squats

YES.

100 of them all.

at 30kgs!

Done in 17:46!

*** The challenge I had was the wrist strength! From the 40th onwards, I could feel my wrists stiffening up upon  releasing the bar! Was damn glad when 100 came by!

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

Result:  12:51 

Am wondering how to sub 10 mins with this workout! 

Darn it! Gotta get MEAN AND LEAN!!! GRRRRR.......

OPERATION: GOOD SAMARITAN

Full Mission Profile

Situation:

Recent human intelligence and satellite reports confirm that the high level Taliban leader is in hiding in a small mountainous village in a rugged area of Afghanistan.  This individual is one of NATO’s top 10 highest priority targets, and is not expected to be staying in the same place for very long.  Currently the target and his small group of Taliban fighters are strong arming the village, recruiting fighters by threatening families that they will kill wives and children if the men do not join them.

Objective:

It is essential that your Special Operations team takes him out before he is able to move to another location.

Mission Parameters:

Your team will have 30 minutes from the time of insert to extract to complete the mission. Failure to meet this time-line results in the compromising of your team and the endangerment of the villagers.

FMP WORKOUT

Insert:

100 Step Ups – each leg (picnic table seat aprox 20-24″)

Action at the Objective:

10 Kettlebell Thrusters – right arm

10 Burpees

10 Kettlebell Thrusters – left arm

10 Burpees

10 Kettlebell Snatch – right arm

10 Clapping Push Ups

10 Kettlebell Snatch – left arm

10 Clapping Push Ups

4 Rounds of:

10 Kettlebell Swings

10 Push Ups

Exfil:

100 Step Ups – each leg (picnic table seat aprox 20-24″)

Notes:

On insert and exfil – alternate legs on step ups 1 right + 1 left = 1

To help manage your time, assume you have a max time of 10 minutes for each phase.

Good luck.  The people of the village are counting on you!

Photo credit: DefenseImagery.mil

_________________________

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Result: 35:41 (Height@ 20", DB @ 35lbs, KB @ 24kg)

Operation: Crows Nest

Full Mission Profile

Situation:

As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points.  The attainment of these positions is essential to guide air assets to their proper targets.

Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters.  You will insert at a time when the enemy forces have consistently been observed taking  a short break to change guards.  It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out.  Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible.  Once the point is taken, radio HQ for further orders.

Full Mission Profile

Ascent:

400 Meter Walking Lunge (knee must touch ground with every step)

Take the Point:

IF THE ASCENT TOOK:

Less than 9 Minutes -

5 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

9 Minutes to 11 Minutes –

10 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

11 Minutes to 13 Minutes –

12 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

13 Minutes to 15 Minutes –

14 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Over 15 Minutes –

15 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Notes:

Hurry up because when things go bad – they go bad fast

Push yourself with everything you have on the ascent

In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground

_______________________

Photo Credit

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Result: 23:44m, 15 rounds @ 35mins(approximately)

"Death by Deadlifts"

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)

Result:  13 mins & 12 Reps.

Madness!

The first 5-7 rounds were still alright. Back and legs felt good and could last. But once the 9th minute came in, I started getting lower ribs compressions and discomfort through the upper abdominals. Breathing got a little harder and it was a challenge to maintain good form with the back experiencing a paper rip.

The 11th minute onwards were utter madness. Palms, forearms, shoulders were starting to feel the soreness! PUMPED!!! OMG! The left anterior shoulder started tweaking a little and I just had to stay in the zone and focus on the movement of the next rep, and the next rep...and so on... until I completed all reps within the minute.

13th & 14th minute I had to break up the reps! Insanity was doing all reps at one go! Said goodbye to my forearms and back during the 14th and gave victory to the bar. All 60kgs of it.

Did my best and was pretty happy with it! My bodyweight's 50kg, and I'm lifting 60kgs!!! YEAH!!!

Total Deadlifts today: 103

***Updated 5:05pm

Had bought some "metal rings" to be placed under the gate hinge for re-alignment  reasons.

After almost 10 years in the making of a crooked gate (one side higher than the other), I had decided that enough is enough! I will fix it TODAY. DECEMBER 12th 2009.

Why? BECAUSE:-
1) Each time we leave the house, we have to lift the gate with one arm whilst carrying all our other bags etc. SO inconvenient esp for my parents.
2) When it rains, it increases the "getting wet" time having to lift the gate and re-lock it.
3) It's just so damn inconvenient!! (Lifting your gate each time you get into the house is so tiring and inconvenient)

Dad was sleeping and I didn't want to bother him. He'd probably wake up and "moodilise" me.

Mom & Sis were out. No time to do it later. So I guess I had to do it alone. Under the hot sun. 

I don't even know how heavy that blardee gate is. Just lifted the fler and got it onto the ground. Hmmm. Not that heavy but it was a FREAKING LONG gate vs my height! The axis of force vs weght was imbalanced!

After dropping in the rings, I had to lift the gates back onto the 2 "stumps". After 5 tries, and holding the gate for like almost a minute each time, I finally aligned the gate "holes" and "stumps" together. I was darn happy man!

Mom would be amazed with me. Dad would be indifferent. Perhaps a bit shocked. Sis would be like "WAH..."

I'm so tired now. And my back and shoulders are knackered!!!


***Updated. 7:37am

Haha, I assumed the reactions wrongly!
Dad was like "What! How'd you do that? Alone?? Haaa??"
Mom didn't even realize the gate was aligned properly when she came back last night.
Haiyo.

Anyway when I woke up this morning, my shoulders felt really sore.
Probably do a light run today.
We'll see!

Hot 800!

Three rounds for time of:

Run 800m

12 Kettlebell Swings @ 32kg(M)/24kg(W)

50 Double Unders

Result: 16:16

Great running workout!

I must say the 3rd round's run was the most challenging mentally! By the time I passed the Media Hotel, I was finding it tough to keep pace (up to my expectations).  The blazing sun just made my tan darker! 

The challenge was maintaining the rhythm during the Double Unders! The shoulders would just tense up and freeze in soreness after the KB swings! The wrist would be fine, but shoulders will need to tense up to stabilize the arms to generate the consistent speed. Ooh the feeling of sore shoulders! I must be a sucker for pain.

Although it was hot, I'm glad my bandana shielded my head from the uber-hot sun! 

Yet another great workout! :D

Thrusters & Single Arm Pull Ups

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

Result : 35:21 (KB@16kg)

Loved the thrusters today! 

Right arm was pretty solid at thrusters with a continuous 15-12-9 in full completion. Left arm was bit shaky and I had to break the reps up to (8-7), 12, 9.  I'm happy I did the last 2 sets straight!

Single arm pull ups were the biggest challenge, especially when the wrist gets sweaty and the grip of the opposite arm slips and transforms your wrist into a reddish looking lava trap! Probably caused by a hard grip, but then again, if I don't grip hard enough, I'd probably won't be able to pull myself up!

Left arm pulls were the worst! It took me darn long just to complete the first 15 reps! Yikes! The breaks were almost a min long in between yet I still perspired and fatigued out. But the rest helped  to free my wrists from the "pulling skin" feeling. 

Overall, this was a great workout! :) 

Lets do it again!!!

"Lumberjack 20"

"Lumberjack 20"

20 Deadlifts @ 125kgs 

Run 400m

20 KB swings @ 32kg

Run 400m

20 Overhead Squats @ 50kgs

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps @ 24"

Run 400m

20 DB Squat Cleans @ 45lbs each arm

Run 400m

Result: 39:01 (DL @ 65kg, KB @ 24kg, OH @ 30kg, Box 18", DB @ 35lbs)

"Jackie"

1000m Row
50 Thrusters 45lbs/20kg
30 Pull Ups

Result: 15:13s (Sub 1km run for Rows)

What a great workout! :)

I feel the soreness in the shoulders now. Most probably the accumulated effects from this morning's workout too. Started with 12kg KBs each arm till the olympic barbell (20kgs) was free.

Then as usual - the pull ups really slowed me down! Yikes! Must train harder to get stronger!

I guess I will need to consume more protein aka building blocks for muscles & strength purposes. Any bigger I'll look like the Asian version of Xena..no way no way!

Have a good week peeps!

Till next time, scones & tea anyone?

Weighted Pull Ups!

Max Weight
1-1-1-1-1-1-1

Result: 12kg, 13kg, 12.5kg, 12kg, 12kg, 12kg, 12.5kg

I started out with 16kgs straightaway but couldn't even get my top lip past the bar!

Right shoulder was click-clackety whilst external transverse rotation. Decided to stick closely to the 12kg range and also ensuring the range of movement was perfect. (Probably will try again later in the evening with a 16kg! )

Grips are important! How you grip the bar/rings will determine the strength you have to lift the weight. As the weight increases, you will need to ask yourself  "Can I hang on to this grip with this weight?"

1) Overhand grip (palms facing away) tend to engage more lats & forearms and usually done with lighter weights. Try to use this grip for as long as you can as this will be your benchmark to future weighted pull ups.

2) Reverse grips(palms facing you) are the strongest. This grip utilises slightly more bicep work that enables you to control the movement and weight. Thus, making it easier on the forearms and you will be able to lift more. This is usually used when the overhand & mixed grip fails.

3) Mixed grip (one reverse, one overhand). Usually done when Overhand grip fails.

Try it out and let me know your feedback! :)

Back Squat (Strength)

Back Squat
3-3-3-3-3

Result: 45kg, 55kg, 65kg, 62.5kg, 62.5kg

NASTY!

At 65kgs, I couldn't break parallel. DARN! Shoulders were feeling sore and tired!

Just need to rack up 5kgs more! Come on! Come on!!!

Shoulders Are Knackered! AGAIN!

For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups
 
Result: 16:56 (Ring Dips +R)
 
Double unders are always nice to execute when there's no shoulder exercise accompanying it.
 
Like in this workout, my shoulders just DIED. Can't even start 10 push ups in a row! Straightaway after the DUs, the first push up felt like I was squeezing a 20kg baboon into my shoulders that it was gonna split with some muscle juices dripping.
 
Even the double unders were feeling fatigued and the HSPUs really suffered big time. The range started getting smaller and the shoulders just didn't want to hold the body up. At one point, I totally brain-farted and didn't know how to do a handstand! Yikes!
 
Anyways, glad I finished with "somewhat" good time. :)

Burpees & Pull Ups!

10 Rounds for time of:
12 Burpees
12 Pull Ups

Result: 22:25s

HOOYAH!

I attacked this workout right from the start! The first set, I nailed both burpees & pull ups all 12 straight with no breaks! (YEAH!)

Once the 2nd & 3rd round came, I was breaking it up into '6s' as my palms weren't feeling too strong with the grips. (Note to self: Forearm trainings next!) I feel comfortable with my burpees pace & strength till this point. It only gets tougher mentally during Round 5!

Thats when I got out of breath, legs were feeling sore and my forearms were also sore...I think it's good cos it's an indication of where I need to improve in. It is only through awareness and willingness to change that we can only improve!

By the time I finished, I was glad! :) It was a mentally challenging workout and 85% physically tough. It's what your brains tell your body to enable it to "keep on pushing" to get past round 7 and through all 10 rounds with perfect technique, range and form! Not forgetting - good time! :)

Alright! I'm ready for the next attack! Are you?

Rest Day

Been checking out some Crossfit & Paleolitic sites and found some good reads today.

Recovery day today! YAY! :)


****

Update : Feeling sore on my right anterior deltoid all of a sudden. Not able to specify exact time of injury today! Weird huh?? Yesterday it was the posterior till I didn't dare ring up the weights. Yet I did the ring dips as RX. Guessing that that was the cure! Ok ok...praying to get well now. *thinking super +++ *

It's back to my cavewoman tastebuds again tomorrow and I'm looking forward to it! :)

Wheeee! :D

"Power Elizabeth"

21-15-9 of:
Power Cleans 60kg(M)/50kg(W)
Ring Dips

Result: 9:25s (BB @ 30kgs)

Yet another good workout :)

I opted for 30kgs as didn't feel confident of my shoulder strength. Could have done a little heavier ie 35/40kgs if I wasn't injured. (Blessing in disguise!! :) )

First set of cleans I managed to hit 10 straight, and then broke down to 6 & 5. OMG my butt and hamstrings were feeling the soreness from the back squats here. I so swear I could feel my butt ripping apart like a piece of paper. >.<

I felt pretty knacked from the 15s cleans with the fatigue setting into the legs. Yet, I managed 8 & 7 and this means it wasn't as 'bad' as it seemed.

Ring dips! Did it as RX! :) This has been one of my "goats" for the fact I couldn't even lift my bodyweight. Grrr.... (high expectations' causes depression.. haha). Happy I did 3 in a row...and then broke it down to singles as I couldn't sustain my body weight! Yikes!

I'm glad my shoulder didn't burnout or get aggravated further!!

More injury = more rest = less time to train = decreased fitness = decreased strength.

NOW, it's time for rest :)

Legs & Abs!

Four rounds for time of:
50 Walking Lunges
50 Sit Ups

Result: 8:24secs (4R), 11.10secs(5R)

Top notch results today!

In fact I did 5 rounds instead of 4. When I finished the 4th round, I thought I had done 4, but just to be sure, I did an extra round to compensate the doubt. And even then, I thought I scored pretty well today!

My butt was starting to feel the soreness. Perhaps tomorrow, it will arriveee...OMG so not looking forward to it. Did my lunges pretty steadily and had quite a good pace. Breathing helps TREMENDOUSLY! Sit ups - I was just going and going and going without breaking a set, until the 5th round when I took a couple of breaks to breathe. Yes, must breathe once in a while. Am still human!

Oh yes, my right shoulder is still pretty nonsensical at this point. I can't stand being in such whammy lousy pain. Need to recover quickly. QUICKLY!!! Bring on the protein!!!

It's one more day to the weekend which I'm tellin' ya - will be filled with LOTS of physical activities!

Have a great one guys!

Stronger Shoulders

Back Squat 5-5-5-5-5
Press         3-3-3-3-3
Push Press 3-3-3-3-3

Results:
Back Squat 40kg, 60kg, 50kg, 55kg, 60kg
Press           25kg, 27.5kg, 30kg, 32.5kg(2x), 32.5(2x)
Push Press  25kg, 30kg, 32.5kg, 32.5kg, 30kg


Points to note:
1) During Squats, push up through the heels and use the glutes to push the weights up. Avoid going into the quads as it is not as strong as the glutes and may eventually burn out before the next set.

2) For the press, a continuous movement from the catch and drive is very important to keep the momentum gong. Once the bar comes down to the collarbones, quickly drive it up again to ensure there is enough power generated at the start to get past the 'sticking point'

3)Keep the heels down during the Push Press especially during the last 2 rounds to ensure the point of gravity stays in one point and body doesn't tip forward once you lose balance and start tip-toeing. This will cause the bar to lose it's "stable point" and body will lose power/energy to press up again.



I over-exerted my right shoulder during the 4th set of the Push Press. Notice the weight dropped by 2.5kgs back to 30kgs. It's been pretty long since I last had an injury. It's a good time for me to take a break from workouts too in the upcoming weeks. Let the body recover and heal naturally :)

Overall it was a great workout! I never thought a year ago that I'd be lifting these weights :)

Happy and proud!

Weighted Pull Ups = Goat!

Three rounds for time of:
Run 800m
12 Weighted Pull Ups @ 20kg
21 Burpees

Result: 26.33s (400 Skips, WPU@10lbs)
 
My goat appeared today!
 
I totally do NOT enjoy weighted pull ups. If you have seen me doing today's workout, you'd have known I'd loathe this exercise! Simply because I'm already feeling the gripping discomfort with BW...and now, pull ups with weights? I can start-up an exfoliation service soon. Who wants to be my first customer??? Just kidding!

Anyway, I did the WPUs one by one with good form (chin over rings) until all 12 were completed. I am happy I managed to do it!! :) YAY!
 
It was raining the whole afternoon till about 6pm so when I did the WOD, I didn't run. I didn't wanna get sick! So the best options were skips. YES! 400! Luckily not 800. Shoulders dieded at the end and continued dying with WPUs.
 
Burpees weren't a problem today for me. Possibly due to no running! *grin* But darn it, I am still feeling the heel spurs' backlash in my left heel. Crap. Must get better. Must heal. This is really bugging me!
 
But anyhow, it was a pretty fruitful day after the foundation class. I really really hope I managed to convey and sink the message into them. If there's any feedback about my performance too, I would like to know so I can improve in my coaching, personal growth and that I can help others.
 
Time to rest after a great day! :)

Deadlift 5x5

Deadlift

5-5-5-5-5

Result: 50kg, 55kg, 60kg, 65kg, 70kg.

Photo courtesy of Pushmore

Started off pretty easy with bodyweight lifts which I've done before. It was quite comfortable for the 1st 5 lifts and could do a few more reps. (but that wasn't the purpose of the workout!).

When 65kgs came in, my back was starting to feel tired after all the prior lifts and had decided to take a slightly longer break before kicking off 65kgs. Had re-adjusted my knees and hip position to be slightly backward to allow more quad engagement rather than a strict straight-legged DL which utilizes more hamstrings and glutes. o.O

70kgs was preeeeetttyyyyy stretchy too. My alternate grips were giving up on me and I broke it up into 3-1-1 with just a bar release to shake off arms and quick pick up again! My lower back felt like popcorn waiting to be microwaved!

Ooh..I can so feel the back now!! But it feels great!!! Will do this in future... this time I gotta hit 75kgs!

My FIRST Muscle Up!!!

I DID IT! I DID IT!!

My first ever muscle up in my whole life! Finally!

I had been trying for many weeks - the kipping & transition part. Each time, the kipping was not high enough or not strong enough in order for the shoulders to come over the rings. My forearms just couldn't take it. My wrist would just complain of tiredness and scraping on the rings. So I started with assisted muscle ups (knees on floor) and pulling my body over the rings.

Then, it was jumping pull ups where the rings were at chin level. All I needed to do was spring up into the dip position and push up into full extensions in the elbows so that the rings are just below the hips.

Today I just decided to try again...failed in the morning...and a couple of times in the evening... and finally at about 9:30pm...I did it!

Everything was in place (except the elbows) - grips, kip, energy, height and drive.

I struggled to press into full extensions but somehow, I made it!!! The guys who were there that night - Shen, Desiree, Edmund, Ben Y and a couple more members - heard me yell "UP.. UPP..UUPPPPPPPP!!!!!" Just too bad that there were no photos/videos to support my hard work...


Well, this is the first, of many to come! I will continue to strive further and improve myself!
YAY!!! I AM HAPPY!
MY FIRST MUSCLE UP!!

*For those of you who want to know what is a muscle up, do watch this video below :)

Shoulders Are Knackered!

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
Result: 9:03

Nasty workout!

During the 50-DUs I broke quite a number of times! At one point, it was 5-whammies that I couldn't even do a DU! Yikes! >.<

The same for the 40s except it was a bit smoother.. Maybe the shoulders were used to the "stretchy pain" already. Haha .

The C&Js were tough during the 10-8-6 for the left arm. Was more worried that I'd tear the skin on my palms rather than the soreness of the shoulders! So I broke the reps halves to complete the set.

On the whole, it was a good workout! I feel good! :)

"Cindy"

In 20 mins, do AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

Result: 19R + 5,5


ANOTHER PR today!! :)

I was feeling the aftermath of Fran this morning during round 3's Push Ups. The shoulders just didn't want to work!!! By the time Round 10 came, I was breaking my Pushups into 3s & 2s. ohmigawd. The deadness of the shoulders really cheesed me off so much so that I had to get a mat toland myknees each time I dropped my kness into a child's pose or a strech. Utter faildotcom! oh boy.

I think it's one of those days that I needed more rest between workouts! :) I had quite a good lunch at home before..and some seeds...to keep me full.. plus a cuppa coffee. :)

Can't wait for tomorrow's workout! :)

"Fran"

21-15-9 of:
30kg Barbell Thrusters
Pull Ups

Time: 7:56 (PR)

I was very nervous at the start! I had set up my barbell and plates and felt all ready to go. But once I stepped up next to the bar, I felt this tremendous heart palpitation and nervousness that I had felt at the starting blocks of race days.

Did a couple of easy reps with the bar and felt slightly uncomfortable with the rack position - that's because I am still getting used to th wrist positioning! Yikes!!

It was time for...... "3,2,1 GO!

Did 11 straight, with 10 after. Pull ups could only manage 4 in a row for the first few sets and then had to break it down to triples. By now, I was already feeling the effects in the wrists and forearms. PUMPED!

When 15 came by, it was 3sets of 5 reps already..."wah-lau-eh" was my Frequently Said Word. Couldn't swear at all as was kinda out of breath and panting heavily. It's a tough chick to handle!!! Pull ups were in 3s and broke into doubles.

The final 9 were torturous. The end felt near, yet far. 5&4. then double pull ups and singles. OMG it felt GREAT to reach the end!

1) I felt quite good in completing the workout today eventhough I had a handful of peanuts just before I started. There was enough energy and in fact more than what I would've expected. I feel great!
2)Realised I must keep my heels grounded more on the up-phase to ensure I don't overload my quads.
3) Need to strengthen wrists and improve rack position. It's OK now..but will need to be GREAT at it!

What's next? A 6 min Fran?