Thursday, December 31, 2009

Friday, December 18, 2009

100 Overhead Squats


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!

Wednesday, December 16, 2009


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.......

Tuesday, December 15, 2009


Full Mission Profile
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.
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.
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
    100 Step Ups – each leg (picnic table seat aprox 20-24″)
    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:
    Mission is fictitious.
    - Warning -

    This workout is for elite athletes.

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

    Monday, December 14, 2009

    Operation: Crows Nest

    Full Mission Profile
    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.
    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
    400 Meter Walking Lunge (knee must touch ground with every step)
    Take the Point:
    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#)
    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
    Mission is fictitious.
    - Warning -

    This workout is for elite athletes.

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

    Friday, December 11, 2009

    "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.


    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.

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

    Monday, December 7, 2009

    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

    Sunday, December 6, 2009

    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!!!

    Thursday, December 3, 2009

    "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)