Friday, October 30, 2009

"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!

Thursday, October 29, 2009

Stronger Shoulders

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

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!

Wednesday, October 28, 2009

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! :)

Tuesday, October 27, 2009

Deadlift 5x5


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!!!


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!

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

Monday, October 26, 2009

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! :)


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 keep me full.. plus a cuppa coffee. :)

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


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?