Thursday, November 18, 2010

How Long Can You Hold?

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Result: 5R + 16sec Squat. (L-Sit: Knee Raised Hold)

Monday, November 8, 2010

WOD + Randy

For time of:
Run 350m
21 Dumbbell Thrusters @ 35lbs/20lbs
21 Pull Ups
Run 350m
15 Dumbbell Thrusters @ 35lbs/20lbs
15 Pull Ups
Run 350m
9 Dumbbell Thrusters @ 35lbs/20lbs
9 Pull Ups

Result: 12:32

75 Power Snatches @ 20kg

Result: 6:33

Friday, October 29, 2010


Three rounds for time of:
Run 350m
15 Wall Balls
15 Burpees
15 Kettlebell Swings @ 24kg/16kg

Result: 14:25


5 Rounds of:

Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Result: 33:22 (Box 18", WB 5kg)

Thursday, October 28, 2010


5 Rounds:
12 Push Press @ 135/85lbs
20 Box Jumps @ 24″

Result: 14:36 (30kg, 18")

Wednesday, October 27, 2010

Schwartz' Challenge WOD 3

25 Chin Ups
25 Thrusters (40kg, 30kg)
25 KB Swings (24kg, 16kg)
25 Wall Ball (20 pound, 12 pound)
25 Box Jumps (24 inch, 18 inch)
25 Chin Ups
50m Wall to Wall Overhead Lunge (20kg, 10kg)

Result: 13:42

Tuesday, October 26, 2010

Schwartz' Challenge WOD 1

30 x Deadlifts (100kg, 60kg)
1 x 680m Run
30 x Clean & Jerk (50kg, 30kg)

Result: 10:30 (Run 660m)

Monday, October 25, 2010

Double Trouble PM Wod

3 rounds for time of:
Run 350m
21 Kettlebell Swings @ 24kg/16kg
12 Handstand Push Ups

Time: 10:39

"Tabata Something Else"
Result:  TBEntered

Crossfit Main Site x2

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Result: 12:10 (DL 50kg, OHS 20kg)

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Result: 11:10 (35kg)

Friday, October 22, 2010

Endurance + Wod 102310

For time of:
50 Double Unders
20 KB Swings 
6R of:
10 Pull Ups
10 Push Ups
15 Squats
50 Double Unders
20 KB Swings

Result: 14:35 (KB @ 20kg)

75 Push Jerks @ 40kg/25kg for time.
*Each time you re-rack the bar, do 5 push ups.

Result: 10:25 (30kg)


20mins AMRAP of:
2 KB Press @ 12kg
4 Ring Dips
8 Box Jumps @ 18"

Result: 15R + 2,2,4 (Box @ 24")

Thursday, October 21, 2010


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Result: 12:15

Wednesday, October 20, 2010

PM + Endurance 102010

Three rounds for time of:
15 Hang Power Cleans @ 40kg/25kg
15 Burpees

Result: 5:57 (35kg)

6 Rounds for Time of :
15 M Bear Crawl
25 Pushups
15 M Broad Jump
20 KB Swings 53/36

Result: 19:16 (KB @ 16kg)

Tuesday, October 19, 2010

Endurance 101910

10 Rounds for Time of :
4 Pistols/Leg (8 Total)
24 Double Unders
9 Chest to Bar Pullups

Result: 19:11 (Pull Ups)

Thursday, October 14, 2010

Endurance 101410

Deadlift 5 x 3 @ 85% of 1 RM Max rest 180 sec
: 85kg

Rest 5min

5 Rounds for Time of:
20 Wall Ball shots, Unbroken
25 Double Unders Unbroken

Result: 9:33 (WB @ 5kg)

Rest 5min

5 Shoot Through’s On the Minute every min For 5min

21-15-9 reps for time of:
Box Jumps @ 24″/18″
Dumbbell Overhead Squat @ 35lbs/20lbs, Left & Right

Result: 8:00

Sunday, October 10, 2010

Post North Face 100km Run

Snatch Grip Push Press Behind Neck:
4, 4, 3, 2, 2 @ 60-70% 1 RM Press
: 20kg, 25kg, 30kg, 30kg, 30kg

Back Squat:
3, 3, 2, 1, 1 @ 70-90% 1 RM (rest 90 Seconds between sets)
: DNS due to hip flexor soreness post-North Face 100km run

Rest 5 Min

4 Rounds For Time of:
5 Hand Stand Pushups
10 Toes to Bar
10 Back Squats @ 65/45 lbs

Result: 7:43

5 rounds for time of:
10 Front Squats @ 40kg/25kg
15 Kettlebell Swings @ 24kg/16kg
20 Push Ups

Result: 11:03

Saturday, October 9, 2010

Tuesday, October 5, 2010

Somewhat a JT.

6 Rounds For Time Of:
12 Kettlebell Swings 53/36
8 Ring Dips
4 Handstand Push ups

Result: 10:49

Skipping Diane

21-15-9 reps for time of:
Deadlift @ 60kg/40kg
Handstand Push Ups
Double Unders x 2

Result: 5:17 (60kg)

Sunday, October 3, 2010

Cleans and other leggy stuff

10 Power Cleans @ 35kg
25 Wall Balls @ 5kg
10 Power Cleans

25 Burpees
10 Power Cleans

25 Medicine Ball Cleans @ 5kg
10 Power Cleans

25 Box Jumps @ 24@

Result: 10:32

Saturday, October 2, 2010


15 min AMRAP
7 Burpees
5 DB Power Cleans
3 DB Front Squats
1 DB Push Jerk

(1/4 Bodyweight Dumbell’s for weight)

Result: 11R + 7 (DB @ 25lbs)

Thursday, September 30, 2010



A group of 4 international missionary members who had been volunteering at a remote mobile health care outpost in rural Afghanistan were kidnapped by insurgent militiamen approximately 1 week ago. A video sent by the insurgent militia states that the 4 hostage “infidels” will not be ransomed, but instead will pay for the sins of the west. From the video, intelligence sources are reasonably sure that they know who the kidnappers are and where they are holding the hostages.


Insert small Special Operations team to approach compound undetected and infiltrate under the cover of darkness. The team will need to eliminate enemy threat and secure hostages. Upon safely clearing the compound, Blackhawk Helicopters will pick up the team and hostages and evac to a nearby medical facility.



Run 1 mile
40 Squats
Run 3/4 mile (1200 meters)
30 Squats
Run 1/2 mile (800 meters)
20 Squats
Run 1/4 mile (400 meters)
10 Squats

Low Crawl 100 Yards (football field)

Actions at the Objective:

Run 200 Yards (down and back on football field)
10 Burpees

Run 200 Yards
10 Burpees
20 Push Ups

Run 200 Yards
10 Burpees
20 Push Ups
30 Sit Ups

Run 200 Yards
10 Burpees
20 Push Ups
30 Sit Ups
40 Squats


Run 400 Meters (on track)

Result: 1:00:47

Wednesday, September 8, 2010

Sunday, August 29, 2010

Diane + 300 = Missing Shoulders

21-15-9 of
Deadlifts @60kg

Result: 2:57

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24" box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up

Result: 23:37 (DL @ 40kg, Box 18", Floor BB @ 30kg, KB@ 12kg)

And btw, Grace @ 40kg : 6:57

Wednesday, August 25, 2010


Deadlift 3-3-3-3-3 (90kg-90kg-90kg-90kg-90kg) *New 3RM PR


Three Rounds for time of:
50 Double Unders
25 Pull Ups

Result: 7:05

Friday, August 20, 2010

Helen, Presses & Front Squats!

New PR!

Press 1RM @ 40kg
Front Squat 3RM @ 60kg

Three rounds for time of:
350m Run
21 KB Swings @ 24kg/ 16kg
12 Pull Ups
Result: 10:26 (New PR)

Tuesday, August 17, 2010

Monday, August 16, 2010

Nailed Fran!

Deadlift 3reps each of  70%, 75%, 80%, 85%, 90% of 1RM(100kg)
(70kg, 75kg, 80kg, 85kg, 90kg)

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

Result: 6:26 (previously 7:56)

What an accomplishment! :)

Left me breathless and dying on the floor with post WOD cough! Forearms were SUPER pumped. Nice feeling to be able to break another personal record ! :)

Tuesday, August 10, 2010

Another 2 PRs Today!

Push Press 3-3-3 (20kg, 30kg, 40kg)

Push Jerk 3x3 (45kg) * New PR for Push Jerks 3RM


For time of:
700m Run
50 KB Swings @ 24kg/ 16kg
50 Knees-to-Elbows
700m Run

Result: 13:45 (KB@20kg)

Monday, August 9, 2010

3 PRs Today!

#1: Deadlift 1-1-1-1-1-1-1
     Result: 50kg, 55kg, 60kg, 70kg, 90.5kg, 100.5kg

#2: Karen : 150 Wall Balls
      Result: 7:38

#3: 100 Pull Ups for time
      Result: 7:18

Good things come in 3s :)

Monday, August 2, 2010

Barbells & Barbara

3x5 @ 80% 1RM , 120secs break in between sets of:

Back Squat @ 62kg
Press @ 30kg
Deadlift @ 80kg


5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Result: 24:57

Tuesday, July 27, 2010

Brokeback Baby

Deadlifts 1-1-1-1 (90% 1RM) 90KG

GHD Situps 3x15

3 Rounds for time of:
30 Wall Balls @ 5kg
30 KB Swings @ 24kg
30 Ring Dips +R

Result: 23:30.

Tuesday, July 20, 2010

Whatdya mean "Shoulders again??"

Back Squat 5-5-3-3-2-2 (60, 65, 67.5, 70, 72.5, 72.5)

Bench Press 5RM 35kg


21-15-9 of:
Deadlifts @ 75kg
Handstand Push Ups

Result: 8:03

Helen on 'Roids

For time:
Run 1200 meters (1320m)
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Result: 29:59 (KB 1pood)

Hot, Hot, HOT!

The weather was pretty humid despite the sun not in sight. After a quick warm-up, I went straight into the workout. 

I took the first run comfortably and getting the foot strike in place. My focus was getting the rhythm of the feet and the landing. As I normally run in my Vibrams via the Pose Method of Running, running in my ZigTech felt different.  I felt like I was running on marshmellows : soft, bouncy and springy. I didn't feel the pounding on the ground as I would if I were running in other shoes (Brand M & N). I felt light and comfortable for this short run! Cool! Any runs lesser than 5km(30mins) is considered short to me.

My foot strikes was on the forefoot and focused on lifting. I felt good in the shoes and it supported me well in the run. I made sure I tied the laces right to the top of the shoes so that I didn't have to adjust the foot during the workout.

For the KB Swings, the initial 30 swings(of the 63-straight swings) were quite comfy. Then when the next few reps came in,  the mid-foot tendon started feeling a bit weird and tight. Somewhat of a plantar fascia strain at below the arch of the foot. The shoe didn't support my flat feet for this exercise and my feet were struggling to get a grip on into the ground. Just imagine trying to walk in sand. Your toes will be fighting to feel the ground and stay in balance. It was just slightly disturbing to the flow of the movement, but not that it held me back from doing the workout. Always been trained to work hard and just do my best! :)

I got used to the shoes and had to adapt to the technicalities of the shoe as it incorporated the balancing element. For the 42 & 21 Swings, i didn't feel as unbalanced as during the 63 Swings. However, I had to spend more energy trying to stabilize the body and the movement of the weights. 

FYI, KB Swings are considered as a weightlifting element that conditions the total body from top to toe. See video below for better understanding of the KB Swing.

KB Swing

For pull ups, it gave me the height advantage! The bar is set at 7ft. The thickness of the sole made it easier for me to reach for the bar. (Yes, I'm short and I cannot reach the bar!) Usually I'd have to stand on 2 5kg-weight plates to reach for the bar. See photo below for the plates behind my left foot. Jumping and reaching for the bar is just a waste of energy on the grips and forearms! 

Overall, it was a SMOKIN' workout! Getting Ziggy with it!

Rate: 7/10
Pros: Running was easy/weightless, Easy reach for pull up bar.
Cons: Plantar fascia strain felt during KB swings.

Up, up and away!


Press 3-3-3 (30kg, 32.5kg, 35kg) New PR!
Push Press 3-3-3 (35kg, 37.5kg, 39.5kg)

100 Ring Dips for time (10 Squat penalty upon dismount)

Result: 56:11 (Jumping Muscle Up, 300 Squats)

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

12 mins averaging 400m each min. At descent, 1 on 10 off, and, 1 on 20 off, I did 390m. Last lap I completed 410m.

Sunday, July 18, 2010

Back Squats!

Every minute, on the minute, for 15 minutes, complete:
3 Back Squats @ Bodyweight
3 Handstand Push Ups (HSPU)

Penalty for any uncompleted rounds is 5 Pull Ups, to be completed post-workout.

Result: 25mins (Back Squat @ 50kg)
*Opted for a longer duration to further test the shoes.

Great workout!

I decided to use my brand new Reebok ZigTech shoes for this workout as I wanted to test it's physical prowess and suitability for Squats and Handstand Push Ups (HSPU). Both exercises required a straight line of action, hence stability and control was crucial to a effective workout.

First of all, the shoes were snugly fit and held the mid foot well. The first few reps were tough as they got me off balance and I took a while to adjust to the imbalance (lateral and horizontally). Unfortunately, mid-workout, my foot started sliding forward because the weight from the back squats pushed the weight into the toes which affected my balance and stability that a few times I had to refocus my energy to re-centralize the center of gravity. This is not favorable as in weightlifting as in Physics : the fastest way to travel from one point to another is in one straight line.

Each rep was a challenge. Descending into the squat was tough. I had to constantly remind my body to sit (even more) backwards than usual. The weight was sinking into the shoes and this meant, ascending would take more effort, energy and control from the body to get thru that rep, compared to regular shoes. Think about well-inflated vs lesser-filled car tires going over a hump. The lesser filled ones needs more power to move and accelerate the vehicle. It was physically and mentally tiring!

Because of the imbalance, the bar movement was wobbly. If you tried to draw a straight line of the bar's movement, you'd see a wavy zigzag sorta line. In weightlifting terms - inefficient. Luckily it was only bodyweight weights on the bar. If it were a heavier weight, I doubt I'd be able to complete 15minutes! My legs and back would've collapsed!

For the HSPU, the shoes were light and gave it a comfortable feel when feet was resting on wall. Shoes' weight does make a difference! Again, on descent, the drag on the wall was terrible. The heels were literally cleaning the wall at every rep, like a window wiper. Tried to keep just one heel on the wall to minimize the drag. And that worked well. Other than that, the shoes gave a good "kick up" onto the wall! :)

In conclusion, I would recommend these shoes for walking, running or bouncing. For weightlifting, I would wear a flatter & harder soled shoe for stability purposes.

Looking forward to try more exercises in my ZigTechs! :)

Rate: 3/10
Pros: Mid-foot support, slight focus on core stability
Cons: Minimal stability, not suitable for weightlifting(low balance/stability)

P7157142 (42K)
On descent, weight coming off heels into toes.
Newbies: Do not squat like this! 

Tuesday, July 13, 2010


Back Squat 10x2 @ 65% 1RM with 45secs rest (50kg)

Max HSPU (3 sets) : 20, 21, 22

5 Rounds for time of:
Run 350m
5 Deadlifts @ 70kg
12 Burpees

Result: 17:31

The Trouble with Double-Unders

by Jon Gilson (Again Faster)

Jumping Too Early: Time your jump so it happens just before the rope hits your feet. If you jump when the rope is at its apex, it will need to do 2.5 revolutions to go under your feet twice. If you jump when it's about to hit the ground, it only has to do two.

Making Speed with the Arms: You want your wrists to do the work, not your entire arm. Revolving from the wrists is quick, from the elbows slower, from the shoulders, slower still. We want speed, so keep the arms quiet and the wrists fast.

Making the Rope "Short": Keep your elbows at your sides and your hands where you can see them. If you push your arms out, you're effectively making the space inside the rope smaller, and you'll trip. If your hands are behind you, you're tensioning your biceps and slowing your wrists.

For more info, do watch this video.

Monday, July 12, 2010

Shoulders & Squats!

40-30-20 reps for time of:

Goblet Squats @ 24kg/ 16kg
Double Unders
Push Ups

Result: 12:46 (CTF)


Back Squat 5-5-5-5-5 (40, 50, 60, 62.5, 60)

Thursday, July 8, 2010

Squats + Death by 10m

Squats 5-5-5 (40,50,60)

Death by 10m : 16m + 12

NEW PR for Death by 10m! Previously was 15m+15!

Wednesday, July 7, 2010


75 pound Power snatch, 75 reps for time.

Result: 9:13 (45lbs)

Popped me right shoulder towards the end of the workout! My objective of Randy was  speed and endurance!

Gotta rest it before the next wave comes in!

Tuesday, July 6, 2010


For time of:
Run 1.6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1.6km

Result: 42:54 


Previously was 46:06! Had a good pace for the first 1.6km then spread out the pull ups, push ups, & squats evenly till the last 1.6kms. Felt the pushups were taking a toll on my shoulders at each set and had to break a couple of times. Eventually, set by set, I finished it!

The final run was blistering, literally. One nice thumb-sized blister on my right side... I'm glad it's not a watery one cos that WOULD HURT horribly! Will stick with socks and shoes for the next 24hrs, then it's back to my lovely foot gloves.

Today is a good day ! it can only get better! :)

Double Unders

5 Rounds for time of:
100 Double Unders
20 Burpees

Result: 20:20

Sunday, July 4, 2010

Run and Bust Your Shoulder

4.2km Run : 23:21


Deadlift 3-3-2-2-1-1-1
70kg, 75, 80, 85, 90(F), 90(F), 87.5


In 15 minutes, complete as many rounds as possible of:
5 Kettlebell Push Jerks @ 24kg/16kg
7 Box Jumps @ 24"/18"

Result: 12R + 1 (BJ @ 24")

What an emo day it was. The final push jerk almost busted my shoulder. Thank God it didn't!

The run was pretty good as I was carrying a backpack of about 3kgs in good weather. Feet were feeling fine in this short distance. Quads were starting to feel the strain/tightness by the time I completed the run. It was alright to feel some pain in the quads but not each and everytime I ran!

Deadlifts were good to start, but horrible to end! 2 failed attempts at 90kgs. Why? I don't know. Couldn't pull through the shin! In fact I already knew my legs weren't as strong as expected after running the 4.2ks. I knew I would find a slight challenge in the lifts. I just stuck through. The last lift of 87.5kgs, I held my breath, pulled and spent at least 3 secs at the shin area before I could clear the 1st lift! WTF! My face was red, I was seeing stars, I was short of  breath and I just collapsed on the floor after the final rep! Damn happy I made that rep! :D

Then, the WOD. Where my shoulder almost busted.

My legs were already DEAD to start with. But nevermind. JUST DO IT! Before starting, I was already contemplating on the weights to use as I was feeling quite beat. My gut told me "Be very carfeful. Dangerous weight selection of 16"...but yeah, since I was SO stubborn, I just did it.

Box jumps were okay, felt confident. Yes, CONFIDENT! The Push jerks were the evil twin sister. I could so feel my shoulders struggling through the last few rounds. After the 12th Round, I went for the next PJ. Racked the weights up, jerked up, and dropped the weights back to rack....and...KRAAAK.

Dropped the weights to ground and stopped there. Didn't care how much time was left. My left shoulder just went bust. "why the EFF did I do that last rep for? You so freakin KNEW yet you still did it". I found trouble...

Well, I'll observe it for the next 48hrs to determine the next course of action. Within this period, I'll be doing abit more mobility exercises and no pressing movements. Good for me :)

What a blessing in disguise as I can then focus on Happy Feet. :)

Saturday, July 3, 2010



Was a good morning's run! Weather was cool and comfortable to run in. Laced on my Reebok Zigs and set off!

Throughout the run, I felt very buoyant - light, bouncy and fearless. The first 1k had a slight incline and the shoes did help to get the lift.

Then once it came to the straight & long roads, I started feeling minor tightness in the calves and also in the left quad tendon. I was wondering why till I came to the conclusion that the high heeled cushioning/support did not promote POSE Method nor forefoot running. It was more of a heel-strike shoe. That's why it's giving us 1-inch more for our heights!

Good thing as well was the internal sole didn't heat up as compared to my Nike's, Mizuno, NB, Brooks or VFFs. Plus point for Reebok ZIG!

The shoe gave good support and cushioning for the heels and the mid-foot. I laced mine right up to the topmost hole and the laces didn't loosen up. The mid-support (arch area) was also held up well and I felt the shoe "gripping" my pancake-flat arch.

Toes? There was ample breathing space and movement for the toes. I didn't need to adjust the shoes mid-way.

I would need to go through a few more runs to emerge with more points on the shoe. IE longer runs (10k, 21k etc), sprints, shuttle runs etc.

But for today's run, it's good!

Rating: 6/10

Friday, July 2, 2010

WOD 070310

21-15-9 reps for time of:
Thruster @ 40kg/25kg
Sumo Deadlift High Pull @ 20kg/16kg

Result: 10:19

Did as RX as wanted to just maximize out on the met-con element. Initially wanted to sub-10 but the thrusters and Burpees got to me !

Revenge will be sweet...

On a side note, I'll be focusing more on the met-con elements & running for the next few weeks.


Tuesday, June 29, 2010


Got into Group 1 at Schwartzs!

Got Darren to show me some rope climbs and off I went!


5 Rounds for time of:
800m Run
5 Rope Climbs
50 Push Ups

Result: 1:00:15 (750m, 2 Rope Climbs (5 touches total), 150 Push Ups total)

Fingers are gone-d. Feels exactly like the first time I did bouldering. Numb, sensitive and bengkak!

Good attempt at the rope climb, suffered bruised shin from the rope chaffing, uber pumped forearms! Apparently some of the guys were not able to get the technique even after training there for a few months.

Instead of 5 climbs, I did 2 climbs at best effort basis. I hit 5 times out of 10 as my forearms were too pumped from the 1st climb and didn't rest long enough. So yeah, rest longer next time between climbs!

As for the push ups, it was taking me too long to complete 50 Push Ups, so we did 150 in total, breaking it up to 50-40-30-20-10 for the respective rounds. And my right elbow was teasing me again and I decided to go with the 'left-knuckle, right-palm' push up to save the evening! :)

Boy was I glad when it was over! Couldn't flex my forearms, fingers were sensitive to the touch that under running water it'll just feel like bursting! Yup!

Anyway, today was my last day at Schwartzs and it was GOOD. Thanks to Benji, Chris, Ben E, Darren and the bunch of trainers there for all the positive encouragement and advice! Also to the members there for making it a conducive environment to workout!

I can now leave. :)

Monday, June 28, 2010

Pull ups, Push ups & Rows

Warm Up:
4 Rounds of:
15 OHS
15 Knee Raises/KTEs


5 Rounds of:

2 Mins Max Chin Ups
1 Min Rest
2 Mins Max Push Ups
1 Min Rest

Then -

8 x 30 Secs Rowing, 30 Secs Rest

Result: 33/25, 35/21, 29/20, 28/19, 30/6.
           Rowing Avg: 121m/30s

The Pull ups were great! The push ups...dying during the 3rd round cos the elbow pain started coming back. So the last set was a horrible one!

Anyway, I had good fun! :)

Dinner was awesome! Korean food...bulgogi...yummmyy!! :D

Thursday, June 24, 2010

WOD 062510

Warm Up
Burgener Warm up

Snatch Practice (20,25,27.5,30kg)

WOD: Southern Europe Qualifiers (No.2: The Italian Job)
3 Rounds for time of:
8 Power Clean & Jerk (35kg)
12 Burpees

Result: 11:21

Snatches 2 days in a row!

This time it was different. Benji led the class and gave me the Burgener warm up to do. However, the rest of the guys were doing bar OHS instead. Wonder why...?

We did linear progression for snatches...then hang snatches with full squats. Still working on the hang snatches as did not have the energy to power up from the hips. One thing to remember, bar stays mid thigh! Cos I was dropping for the first few reps (out of habit) and just gotta stick it up there.

When that was over, we went downstairs into the 'Torture Chamber'. This is where they perform the heavy lifts and not many people have ever been down there cos they don't come out alive.

Did the workout with shoulders almost busted. The C&Js were the worst. Burpees just suck because of my right tricep tendon again. BLEH! But anyways, the time was okay la. Hardly do C&Js at that weight anyway. Luckily I didn't keep with 40kgs cos that was what I wanted to do initially. One more thing, must remember to stick me butt out upon catch of bar during Jerk.

Well, was a good start to the day. And yet another crazy wod done... :)

WOD 062410

Warm up:
4 Rounds of:
15 OHS
15 GHD

WOD 1:
Row 2km
Result: 9:21 (Level 6)

WOD 2:
3 rounds for time:
10 Snatches
20 Push Ups
30 Box Jumps @ 24"

Result: 16:47 (Snatch @ 20kg)

I finally did it!


Overcame my my fear of falling over.

Before Ben started us off, I had to double check the box and jump on it since I've never had the guts to jump 24" at PM! I was always afraid of falling off the box! But anyway, I just did one jump and was good to go. All the exercises were inter-related somehow and the fatigue in the joints were pretty nasty too.

Snatches in the 1st round was alright : smooth, fluid and steady. Legs started blistering in the 2nd & 3rd onwards when I had to break up the reps. The pushups made the shoulders bust, also, right tricep tendon acting up again and reverted to "left-fist, right-palm" combo to get through my pushups.

Once the 1-1-1-1 etc push ups were over, the dreaded box jumps came in. Just had to pull through the reps. One by one by one. till all 30 is over! The best was the last set. Did 16, then 14 straight !

On the other hand, the rows were kinda at the starting point for me. Never rowed THAT long before! So I just took my time and focused on the timing of the pull and return. The first 3 mins, I felt in the biceps, then, I engaged more of the legs...and until the end, all I heard was my butt bone/femur top screaming "ow ow ow ow....." as if the glutes were being squashed into the bones. That was really nasty. My quads were so tired that I didn't dare stand up for I might just fall to the ground. yup, just like that. I stretched the quads before standing up. That felt MUCH better after! :)

So yeah! I am happy with today's workout. Yay!

*Edit: Photo finish by Schwartz.
P.S: check out Ben's Snatch set up in the background. Solid set position in arms/hips.

Wednesday, June 23, 2010

WOD 062310

Warm Up
4 Rounds of:
12 Pull Ups

WOD 1:
100 Deadlifts for time

Every time stop -
20 Squats
20 Ab Mat

Result: 12:31 (50kg DL)

Broke it up into 25-20-20-20-15. Pretty happy with form and speed! Perhaps next time will go heavier.


WOD 2:
5 Rounds of:
15 Ring Push Ups (R3 onwards Wall Balls)
15 KTEs

Managed to hit the 2nd Round, then right tricep tendon started pulling again. Resulted in doing 3 rounds of wall balls hitting the 12ft mark. Those Dynamax balls are REALLY HUGE! I kept throwing them vertically upwards instead of with an arch at the top. Felt the energy in the fingers was transferred into the ball's core and wasn't driving upwards. Will need to get the hang of it. GIANT WALL BALLS!

Came home to charcoal chicken and salad to refuel the body! :)

I am loving it!

Tuesday, June 22, 2010

Schwartz' WOD 062210

15 Mins AMRAP
5 Overhead Squats
15 Double Unders

Result: 13 R (OHS @ 25kg)

Rest then

15 Mins AMRAP
5 Thrusters
15 Burpees

Result: 7 R (Thruster @ 25kg)

Gila Start to today! Started the evening with a 1km row which I took my  time to get through. I knew if I pushed it too hard at the start, I might just end up with an injury in my shoulders or elbows or the joint that wasn't feeling too strong.

I started the 1st workout pretty strong. OHS & DUs were no problem in the first 4Rs. Then when the 6th onwards came in, I had trouble stabilizing through the arms as the forearms were pumped and fatigued from the DUs. I had to slap my elbows like a drug addict to get the blood flowing again. My right elbow felt a little funny too. A few times I had to break my DUs as the shoulder just didn't want to move! Gawdamit! And my SOLES! My SOLES were killing me! It was suicidal and aimed a gun at the mid-foot tendon and said "If you do anymore funky stuff, I'm gonna shoot your foot dead!' But I guess we survived cos that warning came at the end!

Rested 10mins before comtinuing on WOD 2.

The start was OK. Coming to R2/3, my right elbow started to give way. Upon each ascent of the burpee(push up) I could feel the tricep tendon PULLING sharply. It was so painful that I had to use my left knuckle on the floor and right wrist. Placed most of my weight on the left arm to save my right elbow... boy, did that suck! Struggled through the burpees with elevated pain ! OMG.

Overall, the challenge was the breathing! I was already having a cough, but I didn't let that stop me. I was coughing horribly all over the place but I didn't care! Just had to get through each rep! Why waste time in a 15m workout??? Go go go! Maximise it! Push it!

Glad i stuck through it! Loved the workout today despite being super cardioish and doing it in approx 8Degree Celsius weather! OMG! In fact, it's 6Deg C now at home!

Can't wait to get under the nice and warm sheets! :D

Monday, June 21, 2010

Saturday's Tag Team WOD

Working in partners -

160 x Wall Ball Throws (over bar to each other)
Each time ball touches bar or person drops ball, minus 2 reps.

100 x Barbell Thrusters (30kg, 20kg)
Bar must not touch ground, 50 push ups at the end if it does.

1.5km Run as a pair

1km Row each, done one at a time

100 x Chin Ups accumulated

5 Mins guys/4 Mins girls accumulated handstand hold

Result: 51:10 (Partnered with Jules)

What a FUN Saturday! We did the Snatch Workshop and continued with the workout. Which was very mental compared to physical difficulty. However, lunch made up for the massive power output! Check it out here!

Sunday, June 20, 2010

Strength & Endurance Definitions

Methods of training resistance exercises should be oriented toward athletic development through

Maximum Strength :Increasing speed of movement by creating maximum effort.

Explosive Strength :Training acceleration or change in direction of movement with significant external resistance.

Speed Strength : Speed of movement is achieved by overcoming relatively small resistance

Strength Endurance :Sustained force production over long duration.

Local Muscular Endurance : continuous speed at sub maximal intensity.

Thursday, June 17, 2010

WOD 061710

Warm Up:
Row 1km


For time of:
5 Rounds of Cindy 
30 Back Extensions
5 Rounds of Cindy
30 Back Extensions

Result: 16:59


4 x 15 Overhead Squats
done by count.
(Broomstick, 20kg, 20kg, 20kg)

1) First time rowing on the C2 this year!
2) First time on the GHD for Back Extensions! Wanna try the GHDs soon!
3) Shoulders were super pumped up !

Awesome workout today! Push ups killed me on the 2nd part of Cindys. The shoulders and chest just didn't wanna budge! Every rep was a struggle. Every rep had a grunt. Every rep felt like failure. Stick thru it! Lift the hips! Keep the head up! Chest to floor!

MANNN...the shoulders were further killed in the Conditioning part of the evening with OHS. The first 15 with the broomstick was easy. Then came the O-bar. All 20kgs of it. 

2nd set, dropped at 12.
3rd set, dropped at 12 & 14.
4th set, no drops as rest time was longer than the 1st - 3rd rounds.

Wanna focus on getting my right knee angling outwards on the down phase especially upon onset of fatigue. KEEP IN MIND!!!

I was so hungry today that I had a bowl of beef+chicken pasta and salad! And a couple of eggs too...Perhaps some ice-cream after this?

Wednesday, June 16, 2010

Schwartz 1st Workout!

Warm up:
5 Rounds of:
15 Push Ups
15 Sit Ups

5 Rounds of:
30 x Double Unders
20 x Squats
10 x Ring Dips
1 x Rope Climb

Result: 16:30 (15 Pull ups sub Rope climb)


3 Rounds of:
1 Lap Single Arm DB OH Walking Lunges (5kg)
10 Single Legged Squats (L&R)

What an awesome workout! After the Lunges & Squats, I couldn't walk down the stairs! My legs were ACTUALLY feeling wobbly! But when I got home, it was okay. And what was surprising was that I could squat during the workout!

The first few reps of DUs were really singular, and then the pace picked up and i got the continuous cyclic feeling. The ring dips were a challenge at R4 & 5..then had to break into singles. Was an awesome workout. Didn't know I could sweat that much during winter!

Orite, looking forward to another session yet again! :D

Monday, June 14, 2010

My 1st Crossfit Football Workout!

Squat 10x2 @ 65% of 1 RM (45 seconds rest) : 50kg, 50kg
Press 5x1 : 30kg
Strict Ring Dips 3x12-15 : 6,8,7

As many rounds as possible in 8 minutes:
3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24"
*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.

Result: 5R (75kg, 15lbs @ 12")

Wanna get stronger!!!

Sunday, June 13, 2010

High Jump: The Old vs New Technique

The Old Technique: Straight On/Scissors Technique
-Inside foot lifts past bar then the other in a scissoring motion.

The Modern "Fosbury Flop":
-Body goes over the bar head and shoulders first, sliding over on the back and landing in a fashion which would likely have broken his neck in the old, sawdust landing pits

Loved high jumps that we did in Primary School those days...till I realised I didn't grow any taller...


Wednesday, June 2, 2010

Death By PullUps

Do one Pull Ups on the first minute, two Pull Ups on the second, three Pull Ups on the third minute, and so on until you can no longer complete the Pull Ups on the minute.

Record minutes & weight.

Result: 15m + 11

YESHH!! Beat my previous record! :D

Tuesday, June 1, 2010


With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Result: 29:32 (TGU @12kg, Swings @ 16kg)

If you want a super shoulder stabilization workout, this is it! Inclusive of the swing to stretch out your delts! :)

I did the Squat variation instead of the lunge variation because I have been doing the lunge variation for some time and i wanted to confuse my legs a little. 

Time would have been longer if I used 16kgs for the TGUs. I changed my mind after doing a few warm up sets with the 16kgs and couldn't stabilize after the 2nd!

This is a cool WOD :)

RIP Arnie.

Monday, May 31, 2010

Nutty Sevens

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Result: 58:35 (Power Cleans 25kg Sub thrusters, DL@70kg, KB@24kg)

INSANE! I underestimated this workout as saw the results were close to 20mins. Hmph!

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Result: 26:27 (Deadlift @ 70kg, BJ @ 18", WB @ 5kg)

Loved this!

Killed by wall balls but it didn't stop me! Walked 400m with the weights as any movement just gave me bruises wherever I held the weight! LOL!

Awesomeness! :D

Friday, May 21, 2010

OPT's "flight simulator"

Given the challenge here.

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Result: 15:42

Sunday, May 16, 2010

Your Mind Needs Conditioning Too!

    "If your mental well being appears to require daily exercise then avoid the people & situations that negatively impact your capacity to train every day."
    Gordo Byrn

Wednesday, May 5, 2010

Meet the Delts Family!


Every minute on the minute for 20 minutes complete:
2 Body weight and half deadlift

If you fail to complete in the minute, finish the round rest out the minute then continue.

Result: 20 mins, Deadlift @ 75kgs

3 NEW PRS!!!
2 Injuries!!
1 Bleeding Thumb!

I dropped the bar on my 4th set of Push Jerk @ 47.5kgs. So damn heavy! Gotta work on it! Satisfied with 45kgs for now ! :)

Tuesday, May 4, 2010

RIng Dips!

Managed to do 5sets of 8 reps without breaking!

Happiness! :)

Saturday, May 1, 2010

May's PainStorm

1) Ring Dips 5x5
2) Weighted Pull Ups 3x5 (8kg)
3) Power Cleans 5x5 (40kgs)


Tuesday, April 27, 2010


21-15-9 reps for time of:
Handstand Push Ups (HSPU)
Ring Dips
Push Ups

Result: 22:21

Deadlift 5-5-5-5-5 (80kg, 80kg, 80kg, 80kg, 80kg)


Previously was 75kgs.

So happy! :D

Sunday, April 25, 2010


Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Result: 18:47 (OH Walk, 20m, 25kg)

"Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito."

Got nailed by the DUs & KTEs! Forearms started to give way after the 3rd round and had to break up the KTEs..

But it was a pretty good workout. Didn't sweat as much as expected but my right foot somehow got the heavy end of my landing! And now it's feeling funny upon walking. I'll be fine after some rest and some well-needed recovery in twists and rotations of the ankle...and not forgetting my Omega-3 Salmon oils. :)

Saturday, April 24, 2010

The Fight Against Cellulite

Foods to eat
The foods listed below will help the boy to fight against cellulite because they are the best at fighting toxins. High fibre food is also beneficial and healthy fats such as seeds and nuts will give an added boost.
•Brown rice
•Sunflower seeds
•Whole grain bread

Foods to avoid
There are some foods that will make cellulite even worse and exasperate the problem. None of us want cellulite to appear worse so the foods that should be avoided are listed below.

•Refined foods (containing artificial additives and sweeteners) 

•Too much meat 
•White sugar 
•White bread, pasta 
•Cakes and pastries


Friday, April 23, 2010


30 Snatches @ 25kg

Result : 6:07

500 Rope Skips

Result : 4:50

Thursday, April 22, 2010

"PushMore 1000"

For Time of:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
100 Box Jumps @ 24"/18"
100 Walking Lunges
100 Handstand Push Up (HSPU)
100 Burpees
100 Knees-To-Elbows (KTE)
100 Double Unders

Result: 1:09:23



1) Squats to Box Jumps : Kill the quads!
2) HSPU to BURPEES : Kill the shoulders!
3) KTE to Double Unders : Kill the forearms!

Loved this workout! I would this workout again if I had to!

Here are the breakdowns for the worksets:

100 Pull Ups (8:43)
100 Push Ups (6:16)
100 Sit Ups (4:42)
100 Squats (3:25)
100 Box Jumps @ 24"/18" (8:02)
100 Walking Lunges (3:37)
100 HSPU (8:47)
100 Burpees (14:31)
100 KTE (9:32)
100 Double Unders (1:43)

Guess the areas to work on next, would be the shoulders' endurance and forearms strength esp under pressure! The lack of strength is shown in the pull ups and the KTEs, whilst the burpees were just plain metcon sucky. Sit ups gave me a nice souvenir on my a$$... yeah, if you did heaps of situps, you'll know what I mean! :D

What's funny was when I posted this workout up on the PM site, most people thought "Shit seriously are we doing this?" with a hint of mental-letdown. And there were the smaller percentage who went "REALLY? Let's formulate the master plan of completion". Let me tell you this : IF YOUR MIND SAYS YOU CAN, YOU WILL. IF YOUR MIND SAYS YOU CAN'T, YOU WON'T! Strength of the mind distinguishes the strong from the weak. PushMore 1000 - was NEVER impossible...only if your mind thought so. The mind is such a control freak I tell you....... LOL!

On the whole, it was a great workout! More FMPs to come!!! Wanna join me??

P4156206 (28K)
Here's to more and stronger pull ups!

Wednesday, April 14, 2010

Post Workout (PWO) Nutrition

"The idea of a PWO meal containing carbs (and protein) is to take advantage of a period of time in which the muscles are particularly insulin sensitiveve. We can fly nutrients into the muscle “under the radar” via a mechanism called “non insulin mediated glucose transport”. Amino acids are also taken in during this time and may play a synergistic role in both glycogen repletion but also decreasing inflammation that accompanies hard training. Said another way, you recover from exertion faster. 

So, what should ya eat? We actually want a starchy carb as our primary carb. Yams and sweet potatoes are great options as they are also highly nutritious. Fruit should be used sparingly in this meal if one is focused on optimized glycogen repletion as fructose refills liver glycogen first, and once liver glycogen is full we up-regulate the lipogenic activity of the liver and start down the road towards fat gain and insulin resistance.

...part of what we want with this PWO meal is the MAINTENANCE of insulin sensitivity. If we totally top off our glycogen stores PWO we impair insulin sensitivity and make it damn tough to lean out. So, one way to look at this is the a LC-PWO meal is focusing on muscular recovery and growth, while minimizing or limiting the effects of insulin or carbohydrate. This is in stark contrast with what we will see in the case of the high carb PWO meal. From my perspective this is THE PWO meal of choice from a health promotion standpoint.

For low carb meals, in this situation the PWO meal of whey protein + coconut milk is providing quickly digested protein which will reverse catabolic actions of training, with just a bit of fat to suppress the normal glucose release of a large protein meal via glucagon."

~Robb Wolf

Friday, April 9, 2010

"Insane Cindy"

Ten rounds for time of:
10 Ground to Overhead @ 40kg
25 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

Result: 28:46


The whole thing was MAD. Did damn alot of clean & jerks man... The MOST INSANE part was from Rounds 3-7! It felt never ending! It felt LONG! It felt like the rounds had just started!

Once Round 8 came, I was really happy to just blast through the last 2 rounds. And I did!

But then after 5mins of rest....I felt this massive headache coming on. The aircon that was blasting for the past 2hrs made it worse as the body is in shock to a cool temperature whilst it's still warm. So I just went down for about 30mins just to breathe and get my head back in normal SOP before I went back up into the freezer.

Now I feel just like new ! Back to the drawing board! Time to work on snatches! :)

Thursday, April 8, 2010

Thrusters (CrossFIt Journal Read)

Thrusters” is rock bottom front squat push-press combo. 

“The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF.”

MHF is evident to some degree in all but the most accomplished athletes or those who’ve trained to avoid it. We tell our best athletes that it will typically take three to five years to fully develop the hip’s explosive capacity where there are no signs of MHF postures or tendencies.

MHF is, ultimately, the postures resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg extension to compensate for weak or non-existent hip extension.”

- CrossFit Journal, January 2003

Tuesday, April 6, 2010

ByeBye Knee Pain!

Press 3-3-3 (32.5kg, 35kg, 35kg)



3 Rounds for time of:
Run 400m
21 KB Swings @ 24kg/16kg
12 Pull Ups

Result: 12:22 (KB@20kg)


Just a battered pull upper!

Yeah! Damn happy cos when I ran this morning, I didn't feel any knee pain especially in the left one. This was a positive sign of recovery no doubt! Running in the heat made it slightly more difficult to breathe yet I found it liberating! That's what a break from something that you love does to you. I was taking almost a 1mth hiatus from running...and I'm glad I did! The 400ms weren't my best timings yet as I'm taking my time to ease into the groove again y'know.

The KB swings were kinda cool...upped the weight to 20kgs and just blasted my way through... all 21 straight :)

Pull ups? Had to break it after the 21 swings. Did about 4-4-4 and last round 3-3-3-3. Extremely pumped forearms at the end of it! Also glad that my wrist wasn't hurting anymore. Looks like a positive sign from today onwards!

It's a great Wednesday! Have a great week ahead peeps! :)

Friday, March 26, 2010

Are You Ready to PUSHMORE?

Ripped Palms?

1)For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders

Result: 5:56 (KB @ 12kg)

2)With a 24kg/16kg KB, do 5 rounds for time of:
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)

Result: 27:31 (KB @ 12kg)

No ripped palms!

Yeah! No chalk nor gloves today...just good control of the KB to ensure it didn't squeeze my palm skin and fold it into some apom lookalike. The challenge was the snatches! I wanted to practice the "twisting" motion at top as I wasn't used to it. Normally I would do the "punching up" version, but you know, practice makes perfect yeah! So there we are. Some amount of practice today to get it working!

On the other hand, I just took a pic of my back since someone commented that I was "HUGE"...

Big mehhh??? What do you think? Honest opinions arr... Thank you! :)

Non flexed wings.

Wednesday, March 24, 2010

Legs Choc Chip!

10 Mins AMRAP of:

30 Double Unders
15 KB Thrusters @ 12kg
5 Handstand Push Ups

Result: 3R + 30DU

Break and then -

35 Sumo Deadlift High Pulls @ 20kg
50 Box Jumps 18"
35 Push Press @ 20kg
50 Squats
35 Toe to Bar (Rings)
50 KB Swings @ 16kg
35m KB Lunges @ 16kg
50 Burpees

Result: 31:50

Pretty interesting WOD I must say! Loved the weighted components with the MetCon elements. The challenge for me came in at the Lunges & Burpees. Really just did 1-by-1 till the end without any rest!

For SUCCESS, STAY IN THE "ZONE"!! Mind over matter :)

Can't wait for post birthday celebration session tonight! Wheeee! :)

Tuesday, March 23, 2010

Post KB training

P3235914 (39K)
While resting during training yesterday.
Did C&Js for 10mins in hopes for a stronger shoulder set! :)

Peace out!

Monday, March 22, 2010


Certified Level 1 KB Trainer!

CKT L1 Bunch

Just got that over the weekend and I think it was pretty swell to have a knowledgeable, patient and role model trainer like Vince on board IKFF! Think we did almost 800 reps over 16 hours! OMG!

One of the key points he threw was that "If you want your client to do it, you should be able to do it yourself (perfectly)". So, comes back to being a good role model for your clients and members. Your form/technique/timing should always be perfect!

This training was EXCELLENT yet kinda challenging for me (for various reasons) and I wanna thank the following people for their love and support! The Bee, 131, Mohawk, MsZ, V and my family.  

Time to practice now! :D

Wednesday, March 17, 2010

The Awesome Team!

Awesome workout on Friday guys!
Your energy, desire to improve and passion is infectious!
Can't wait for this Friday to come!


All in one!

It has been a hectic week! From last Wednesday, till today!


And I don't know where to start!


Well there was the Trainers Workout, then the Open Day, then the Clean-Up day, then the aftermath of all 3 days. And now, the prep for the next Trainers' Workout..and the next Open Day! Everything is lined up like a food processor line that nothing should go wrong! If it does, we'll just modify and handle it lah! Not a biggie!

For me, I need to get more rest. Perhaps more sleep and more food! It's not just sleeping 6hrs daily and letting time pass by, but it's about getting quality sleep and rest that the body needs! Mentally I wanna feel refresh and alert everyday! Not looking like Morticia Adams! Gotta be at 100% all the time! Well, if you wanna know, I do have my worries at night and some times I can't really sleep. Yes yes some of you have told me to "let go"...but I guess I'll have to learn it the hard way hey? Maybe someone can calm my nerves... hmm?

Yes, more food! Specifically meat and fruits! Favorite fruits so far are apples, oranges, and plums. I think the variety will increase towards May and maybe I'll end up consuming 3 of each fruit a day. Not much for me, but for caloric amount, I'm gonna need more CHOs! 

On a random note, I think pomelos are awesome. Mix it with lime juice :) SLURP!

Anyway! Here are some snapshots of workout results these few days:
Annie: 5:37
Press 5-5-5 : 25, 30, 35(1), 32.5(3)
Barbell Rows: 10x10 @ 30kg
3 Types of Pull Ups : 1:05:00 (30sets, DB @ 10lbs)

I'm looking forward to an exciting weekend! It will be filled with loads of cannon balls, sweat and lovely palm therapy. :D 

Right now, I'm just gonna sleep in!!! If anyone calls me at 7:30am, please make sure I WAKE UP! Means, get out of bed and pick up your call.

Well, have a great week ahead peeps!

Wednesday, March 10, 2010

It's a 100!

100 Deadlifts @ 55kg

Result: 20:07

All reps done in 10x10 format.

I was feeling pretty sore and tired from yesterday's class and decided to take a break from shoulder workouts today especially with the Jumping MUs! Not gonna kill my shoulders man! Need to recover! And indeed it was a blessing because this was something I didn't do for sometime now and I NEEDED to do it! :)

Back felt strong! Form was good overall. Except for the left knee which buckles inwards slightly on the downphase. Could be a fear of the pain due to a knee injury that I recently had. In fact, I am avoiding all squats exercises for the moment! YES AVOIDING till Friday's trainer's workout. I wanna be ready for that!

Feel damn good after today's workout! :)


Sunday, March 7, 2010


Preface to FMP

The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.

Many have heard the call to provide assistance to the people affected by this disaster through prayer and/or by making contributions to the Red Cross, Unicef, or their local churches.

Through Facebook, I’ve been following a friend of mine, who flew to Haiti about a week ago, to help survivors in any and every way he can.

Michael Bowen, this FMP is dedicated to you, and all the others like you.



While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy. The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured. They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.


As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.

FMP Workout

Each member of your team must:

Deadlift – Males 10,000 lbs / Females 7,000 lbs @ 80reps - 88lbs
Clean – Males 5,000 lbs / Females 3,000 lbs @ 69reps - 44lbs


Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards (KB @ 20kg)

Scale your bar for what you can safely lift multiple times
Timer does not stop for any reason

Result: 15:47

Since I had some minor issue with my foot, and couldn't bounce off my toes, I decided to FMP. Still feeling slightly sore from saturday, but the foot pain was worse! HENCE, today's FMP which saved the day!

Had good rhythm and strength in my deadlifts at 40kgs whilst ensuring form was strong and not bouncing off the floor so I put mats at the bottom to reduce the tapping onto the floor. Felt happy that I managed to maintain the overhand grip mostly throughout the deadlifts. :)

The cleans at 20kgs were pretty easy at the start! And then it started feeling heavier, and my forearms were pumped up! And my back was getting sore! OMG! Tahan! Tahan! Must fight the fatigue in the forearms! Yeah! And I did :)

The last cleans and walk were uber extra crazee! Couldn't even rack up the 20s on each side. YES, CLEAN 20kg KBs on each arm. It's 80% of my bodyweight on both arms! OMG! So heavy till they were falling off at every 10m mark! And also I was falling backwards, I felt like the Hunchback of Notredame's Step sister...the one that leans so far back and walks with the hips protruding forward..LOL

I'm gonna spend some time this afternoon stretching the back so that the muscles can get ample recovery... sitting upright for couple of hours ain't good for the back! Yay! :)

Righty-o peeps!

Saturday, March 6, 2010

Meatworks FTW!

Waldorf Salad & Potato Salad

Milk Fed Lamb

Chicken Cutlet

T-Brontosaurus Steak (1kg)

Thanks guys for a fun, enjoyable and great evening! Love you all! :)

Friday, March 5, 2010

Presses !

10x10 Presses : 20,20,20,16,16,16,16,20,20,20kgs

5x10 Bent Over Rows : 30,30,30,30,40kgs

"Death by 10meters" 15Laps + 15.

Loved today's WOD :)

One lap short of 16 but I improved by 10 laps today :)

Had ginseng fish for lunch before heading for meeting with the team! Then had peppermint tea to just relax the body. Perhaps tooooo relaxed! So tired that I didn't move an inch off my seat once I sat down! LOL!

Alright! I need some sleep tonight!

Can't wait for tomorrow! :D Wheeeeeeeee!

I love presses! (repeat x100)

Wednesday, March 3, 2010


For time of:
50 Deadlifts @ 1.5x Bodyweight (75kg) : 20:10

Love this piece of work!

It's nasty yet a mentally gruesome back-smashing challenge! Started off doing singles till in I felt comfy doing 3s ...and so I went off with 3s. Till the 35th rep! Then after that was singles ...back was really feeling numb till I tremble even when standing up straight! 

There were moments I thought "This is going to take me 50 mins!" or "Shit back's feeling weird" y'know. But I just reminding myself, "Lock in, breathe and drive"..."Focus..steady" I didn't wanna wreck my back! Gotta take care WHILE during workout. Can't afford any injuries!

Was DAMN happy when I approached the 49th rep! Just had to remind myself not to wreck my back or take the last rep for granted! And 50th done deal!


I'm gonna eat a whole cow now. Wanna join me? Or would you  rather do 100BW Deadlifts instead?