Wednesday, February 24, 2010

Mary and Barbara.


AMRAP in 20mins of:
10 Single Leg Squats(alt)
15 Pull Ups

Result: 10R

Lost by 5 HSPUs to the previous attempt! Shucks. But I get to be on the Leaderboard! HAHAHA!

Today is Day 2 of Bodyweight killer workouts! Survived.... :) Right shoulder feeling wonkyyyyyyy!!! :(

I have to get stronger at pull ups!!!

I must I must I must!!!


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

Result: 27:10

3 minutes better than the previous time! YEAH!!!!!!! Means I get to be on the Leaderboard too! HAHAHHA.... Just kidding ok... Timing actually sucks yea...I mean, we wanna hit 4 mins per round!! This is like 5.5mins per round! Gosh...super slow!

But really, it's not about the leaderboard. It's about IMPROVEMENT! 

DID YOU IMPROVE FROM YOUR PREVIOUS WORKOUT RESULT? Range of motion? Assisted/unassisted? Faster? Confidence in the exercise? Do you feel stronger? 

It's great if you do! An element of improvement is a result of continuous hard work and commitment to improving one's fitness/health! Good on ya! :)


On a side note, meals today were Paleo perfect untill 5pm came. I didn't have dinner ready on hand and had to consume my protein powder to avoid having gastric! But Paleo doesn't allow processed foods not soy products as it will line the intestines, thereby reducing nutrient absorption into the bloodstream for the body.

So. ...gotta be mean yet considered...batal paleo today!!! :(

Tomorrow's a new day! Lets go 100%!! :)

Sunday, February 21, 2010

I Did Angie This Morning and It Felt GOOD!


For time of: :

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Result: 22:48


Here lies my previous attempt done in April 2009. 

and I BEAT IT!!!

Thought the pull ups would kill me, but NO, it was the Push Ups! Chest and shoulders just couldn't push off the ground! It was first-10 straight...then 5..then 4..3.2... the way till i finished my push ups. THIS slowed me down!

Sit ups were okay! Broke at 70...survived till the end! YEAH! the pain! :) Died at 40, revived at 80 and went 10-10 straight!

It's been almost a year since I last did Angie (as shown in results above) and there's been a SLIGHT improvement. It's still an improvement nevertheless! :) Next focus will be on strengthening those pushups! Get my shoulders and chest stronger!!


Friday, February 19, 2010

Bye Bye Shoulders!

Power Clean 3-3-3 (37.5kg, 40kg, 40kg)


Three rounds for time of:
10 Push Press @ 40kg/30kg
20 Push Ups
30 Pull Ups

Results: 16:46

Forearms were the first to go! Next were the shoulders!

The Push press's weight were horrible. I was adamant to go 10 straight! YES! Kiasu! First 2 sets were OK, till the 3rd set when I stopped at the rack position and couldn't get it up! AAARRRRGHHHH! Stuck through it and made it!

Push ups were okay overall! 

Pull ups were the worst! I could see all my veins popping out! hahahha... Had to break the set up into (5-4-3-2)s to get the momentum going. Hahahah...till the 3rd set at last 10 - I did 1 by 1 by 1...hahaha...

I made it nevertheless! :)


50 Overhead Weighted Lunges  (10kg plate)

Result: 2:22

Just as a legs buster today...hahaha...Thanks Mohawk for the suggestion. No box jumps ok!

Can't wait for lunch!!! Wheeeeeeeeeeeeeeee!

Keep coming back for updates yeah!! Have a good weekend ahead people! 

Thursday, February 18, 2010

Deadlift & Presses

Five Rounds for time of: 
10 Deadlifts @ 70kg/50kg 
10 Burpees

Result: 8:22 (DL @ 60kg)


Another powerful workout that smashed the back! The deadlifts were the challenge since I upped the weight by 10kgs to 60kgs! My 1RM for DL is only 87.5kgs so this is pretty DAMN xiong! After the 2nd set, I had to break it up into (6-4)s cos the back and grip were just failing on me. HAh. teruk betul. Even switching grips/hands didn't make such a big difference. Must nail 10 straight next time!

Burpees? Easy! Breathless slightly but EASY! Muahaha....

5-5-5-5-5 (25kg, 30kg,30kg,30kg,30kg)

30? DYING at the 4th & 5th rep! Struggling till I took 10 secs just to get the last rep up!  HAHHAHA :) Love the pain tho! 

I swear the veins were popping out of my head! My back was as stiff as a metal rod and I could almost feel my legs locked up worse than cramps! Was SO glad it's over and done with. Haven't done it in a while! 



Come to think about it,
There's heaps and tons to improve on.
Muscle Ups
Ring Dips
CTB Pull UPs
32kg KB swing
40kg Presses
50kg Push Jerk
50kg Cleans
100kg Deadlift

I've got 10mths to go! 

LET'S DO THIS!!!!!! :)

Paleo Starts Today!

Back on Paleo after a 3 month hiatus! :)
Now that CNY dinners are almost over, I can safely choose and pick my food to suit my activities.

Breakfast: 15 Cashew nuts
                 1 Mandarin Orange
Lunch: Omelette with tomatoes, tuna & cheese.
           4 Dumplings + Soup
           1 Kopi 'o' ais.
Dinner: Steamed chicken with cashew nuts & pistachios
             2 Mandarin Oranges,
             Dates with almonds

Yup yup, not very balanced today. Need to stock up on vegetables and 'easy-pak' nuts! Fruits I have ample to survive the coming days till the weekend!

Day 1 : Success! Can't wait for Day 2!! :)

Wednesday, February 17, 2010

Hang Power Cleans

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats

Result: 12R + 5

Felt much confident doing the cleans today!

The initial 3 rounds were Okay, then the HSPUs starting giving way and causing the range to dip slightly. I then broke it up to (8-2)s. Better that way cos the fatigue sets in at 8! 

The squats were my recovery for my arms! Thank goodness for that! Else it'd have been Cleans & HSPUS. Even push ups or pull ups would kill already. hahah..

Pretty happy with my performance today! 

And...I'm back to Paleo today! :) 

Gonna rock babeh!!

Tuesday, February 16, 2010

Sucky BB Work

50 Snatches @ 20kg
50 Squat Cleans @ 20kg

Result: 37:42

Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF

OMG. Darn tough.

Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)

Then in the middle, took a few Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!

Note to self:
  1. Time Squats to cushion bar at rack position.
  2. Drop quicker below the weight.
  3. Turn on Hips Babeh!!!
Alright! Time to rest! Good workout today! Deserves a nice cuppa coffee in the morning ... yes I'm talking about the future :)

Monday, February 15, 2010

This Week Ahead

A great Monday is passing! Did a tough park workout with the guys from PushMore till our hip flexors were kinda sore! Haha! A big well done goes out to : Alien, Fashionista, 50Cent & Hippy Chick, Ponytail, and also to LongLegs for joining us during the Sprints. Hohoho!

Anyway, for this week, here's what I have planned!

Tuesday: Snatch or Cleans
Wednesday: MUs
Thursday: KB Work
Friday: Endurance/Presses

Gotta watch my left wrist's condition! It's a little achy at certain angles but not as serious as you may think it is! I just hope it's not flimsy! Will make sure I end the week well, with good results from this week's training!

It's gonna be a GREAT week ahead!!! :D

Saturday, February 13, 2010

Say Hello Forearms

Three Rounds for time of:

15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders

Result: 20:06

DOUBLE UNDERS - I LOVE YOU! But my forearms doesn't.

My forearms were SUPER pumped from Round 1, and the double unders really worked it to it's max! My wrists were sore from the gripping the bar.  The extreme pressure exerted on the fore-wrist was really painful to bear that  had to descend on the 12th rep. Nuts! 

Pull ups were a challenge on it's own! First set was 5-5-5s..then the 3s and 2s came out. Must improve laa.. blardee forearms need strength!! yep! :)

Well, was a good workout! My shoulders are still sore from yesterday! And I washed 3 cars in the afternoon on my own... good for my shoulders and arms yea? :D

Btw, I didn't run this morning. Overslept!

Alright! Some areas to work on the next week! Let's see what the God of Prosperity brings in!

Happy Chinese New Year peeps! Keep training during this makan season!

Thursday, February 11, 2010

Death by Shoulders

Run: 3x(200m + 400m+ 600m)


For time of:
150 KB Clean & Jerks @ 24kg/16kg

Result: 30:30

One of the lousiest workout I ever did. Ever. EVER!

I wasn't feeling up to mark when I did the run. Had a slow start as usual, however the 2nd 200m was pretty good! Soon enough, my left ankle, tendon, right ankle and arch was feeling discomfort when I ran somewhere in the middle of the 2nd round. I had 2 options. Continue, or stop. Cannot stop! No! This discomfort was the kind that comes and goes, and once you submit to it, you will forever submit to this sort of pathetic excuse. So I continued to run. And the pain disappeared! :)

Soon after, I! finishing point is wrong.. ohno!... I must've over-distanced at one point! Oh gawd. Pissed I was. Lack of focus. Dang. It's's ok... I'll just finish off with 800m. And that's what I did.

Breathless. Legs-less. Alien-less. (Alien left me far far away today..he damn fast aar)

By the time we got back up, I chilled for about 15mins and tried the TGUs. I just did 1 L & 1 R and I decided it was enough. PERIOD.

Then, a couple of guys were starting the KB C&Js and I just thought "Screw the shoulders, just do it!!

"3,2,1, GO!"

Steady first 30reps. No probs. 5 each hand. Smooth.
31 onwards was HELL.

I was cursing in my head each time I picked up the KB. It was the combination of reps and weight after the run which I think I could've done better. I managed 5 each arm all the way. I was getting frustrated cos the left arm was failing me at the 90th rep. I had trouble locking out at the top once fatigue sets in. 

Told myself to TAHAN the KB smacking my upper arm during the cleans and just power to the top. THEN only break for about 30secs. 

I'm glad I evenly spaced out the L&R reps... noticeably my Left arm needs some work! Well, this is a good indicative exercise and glad I did it. Best part? I didn't get any ripped palms! Wheeee!!! 

Sore shoulders welcomes CNY. A well deserved break!

Happy Chinese New Year to you :)

New Fashion!

Flex it babehhhh!!

Wednesday, February 10, 2010

Which Way Up?

Happy Birthday PushMore! Today is PushMore's 2nd Anniversary, hence the double workout! :) Enjoy!

Workout A

In 12 minutes, complete as many rounds as possible of:
3 Handstand Push Ups
6 Wall Balls @ 10kg/5kg
5 Burpees

Rest 6 minutes, then:-

Workout B
In 12 minutes, complete as many rounds as possible of:
3 Muscle Ups
6 Deadlifts @ 100kg
5 Box Jumps @ 24"

Result: Workout A (10R + 2)
           Workout B (3R +6,6) (Jumping MU, DL @ 60kg)

Was a darn good workout! BOTH of them!

Workout A was very shoulder based! After the burpees, the HSPUs just felt lousy! Once inverted, the shoulders couldn't support the weight whilst the elbows and palms were trying hard to just "tahan"! Wall balls was alright, bit of a cardio factor, but think the best part was the burpees-HSPUs. :) Love the challenge there!

Workout B : I knew I would struggle with this one! Jumping MUs were my challenge! I tried beforehand to get a MU but still couldn't. (It's ok, lets do it again and again till we nail the MU :) ) .  Deadlifts were alright. Had a 120% BW component there. and did 24" Jumps! Yes! I did it! Still getting over my phobia of falling over, or scraping my shins, thighs. Been there, done that, let's not repeat that!

Over it is!

Skinned the cat!

Looking forward to some gymnastics after this :)

P/S: Mohawk, 10Rs as promised!! :)

50 CTB Pull Ups

For time: 50 Chest To Bar Pull Ups

Result: 7:55s

A huge 7mins cut off from the previous record here. Maybe it's the effect of the green tea protein drink that I had before this! :)

This is a good sign! Will try again soon! Maybe after CNY!

Wheeeeeeeeeeeeee! :D

Tuesday, February 9, 2010

WOD 021010

For time of:
10 Front Squats @ 40kg/30kg
50 Double Unders
8 Front Squats @ 40kg/30kg
40 Double Unders
6 Front Squats @ 40kg/30kg
30 Double Unders
4 Front Squats @ 40kg/30kg
20 Double Unders
2 Front Squats @ 40kg/30kg
10 Double Unders

Result: 5:52(FS @ 40kg)

Surprisingly I didn't die from the Front Squats!

It was the Double Unders! I broke continuity a few times from the 50-30... Shoulders & wrists were tired from the rack position. I found it challenging to maintain the 40kgs on the shoulders! Oh man, just thought it might slip or something..haha...but it didn't!

I did Timed Sets for Clean & Press, Snatches & Clean & Jerks @ 12kg. I didn't record the reps tho. 1min each arm, with 1min rest after each exercise. Average was about 15 for all exercises. I'll need to work harder at the presses. My aim is to use a 16kg for EVERY pressing KB exercise!

I can do this! Bring on the challenge yo!

WOD 020910

21-18-15-12-9-6-3 reps for time of:
Kettlebell Swings @ 24kg/16kg
Handstand Push Ups

Result: 8:08

Speed, power and strength babeh!

Swings were the easiest! Did all in good continuous reps! Maybe because I had 2 foundation classes as warm up! hahah :) Thanks guys!

The HSPUs were evil. I had to break down to 2 sets each till set 6 + 3. At 21, I could feel my traps gonna paochar anytime! Stretched abit and went back into it! Next time will be KBs of at least 24kgs!

Hungry for more!!

Are you??

Monday, February 8, 2010

Some Wonky Wrist Stuff

1)Snatches 5-5-5
(20kg, 25kg, 30kg)

Couldn't go any higher as was pulling with arms in the initial lift. Must always remember to extend hips, then arms lift. (Remember x100!!!)

2)Overhead Squats 10-5-10-10
(20kg, 25kg, 12kg KB, 16kg KB)

Very simple weights just to get the movement in. Essential to train muscle memory through repetition .. this means practice, practice and MORE practice! If you wanna get stronger, never neglect your skill training! Most importantly, get someone to advice you on your form. You may be training in a habitual state that it is induced into your system unknowingly.

3)Push Jerk (5-5-5)
(35kg, 40kg, 42kg)

YEAH! Did it! Finally! Been wanting to hit at least 40kgs from last year and FINALLY did it! Wrists were a little wonky from all the O/H and snatches..yeah bit tired... but I'm glad I did it!

Next up: 45kgs!

Pic Courtesy of Bruce Klemens.

Sunday, February 7, 2010

Back Squats + CTB Pull Ups

Back Squat 5-5-5

Result: (40kg, 50kg, 60kg)
Additional : 3x10x35kg

50 Pull Ups (CTB)

Result: 14:44

Amazing - this was what I used to clock in for 100 Pull Ups for time! Was feeling a possible blister coming through in the right palm at the intersection of the thumb & index finger. With a slightly longer rest in between reps I was able to withhold the blister from BURSTING! Haha :)

Alright! Workout done for today! :D

Happy as a bee I am!

The Week (Feb 8-14)

This week is a pretty massive week for me. With the following, I need to ensure my joints are well lubricated and warmed up. 

Here's what I've got planned! WODs are indirectly included as there's no such thing called selectiveness! However, priority is set after analysis of wrist & shoulder strength on that day.

Monday: CTB Pull Ups/Back Squats
Tuesday: Snatches/OHS
Wednesday: Endurance/Timed Sets
Thursday: Gymnastic Skills(type set yet)
Friday: Endurance/Presses

And it's Chinese New Year next! 

Yet, safe on the side :)

Here's to a GREAT productive week ahead!

Thursday, February 4, 2010

Timed Sets

Decided to take an easy day on weights today after working hard for the past few weeks which was pretty hectic!

After doing 40:20x5 with Alien & Predator, I was still feeling the fatigue from the night out with some friends..the regular lack of sleep, OD on sugar etc. not forgetting the lame wisemen jokes and oddities! Laughed so hard my abs almost came out of my mouth!!!

The run was OK...I felt as if I was jilted by my 2 loverboys and I had to chase them for their love..hahah! We didn't record the distance since we didn't have an official benchmark to follow... No biggie :)

Anyway, today I decided to do timed sets again and this time, I upped my weights to 16kgs for all, and I added in Snatches at 12kgs. Darn scared to rip my palms! Darn the blisters! I have 4 blisters: 1 ripped, 3 intact. Out of 3, 1 of them bloody!

I am working on:
1) Gripping the KB - use fingers to support, not the palm. The 'meatiness' causes skinfolds and this causes callouses/blisters...some just breaking past the dermis, some breaking bloody past epidermis. During snatches, I wanna practice "rolling" the KB from the palm till the fingers. Must get this right!
2) Shoulder Strength! I can press a 16kg but with the elbow angling outwards. Ideally, it should be pointing forward sans rotation in the joint. This method activates the anterior delts and stabilizers which is crucial for stronger presses. I wanna train the muscle to remember the movement well. So you'll probably see me doing lightweight lifts for a couple of days, and then will hit the big boys soon.
3) Forearms Strength! Once the forearms are stronger, I would be able to control the weights better to a larger extent. The wrist would also indirectly be stronger as a result of continuous pressure being applied to condition the wrist. Gotta do more pullups, planks, single arm presses/pushups...etc...

For now, one of my main goals is to Push Jerk 40kgs. That's 80% of my bodyweight yeah?!

Stay tuned for results towards the end of the year! (I'd be bigger, better, and more "alienatedness"!)

Deadlift @ 70kg

Front Squat @ 35kg

Signs you may not be a CrossFitter

1. You check the web site or Facebook before deciding if you are working out or not.
2. You shave off reps and don't feel like a complete douchebag.
3. You text or talk on your cell while people are still working out.
4. You don't encourage, congratulate, high-five or otherwise support others.
5. You arrive late and hold up the rest of the class.
6. Your "joint mobility" consists of talking with lots of hand gestures.
7. You sit down, every chance you get.
8. You whine about not being able to do double unders, and never practice them.
9. You ask the trainer to explain the workout, 10 seconds after he just explained the workout.
10. You give anything less than 100%. (Leave that to the globo gyms)

Thanks to Crossfit Orillia :)

Monday, February 1, 2010

Love Hate Relationship

Five rounds for time of:
7 Push Jerks @ 40kg/30kg
25 Kettlebell Swings @ 32kg/24kg

Result: 14:02 (Push Jerks BB@35kgs)

What a nasty WOD! BUT... I loved it cos of the increase in weight for the Push Jerks! Normally I'd just attempt 30kgs straight, but today, HAH! I felt the monster  in me evolving..hahaha... well, not so much turning into one... but I felt strong and I wanna conquer the world today!

And I did!

My arms, and shoulders are trembling as I type this! I will reward myself with a good meal... Maybe throw in a few A&W waffles and green tea ice cream from Baskin Robbins..hahaha :D

Oh, by the way... I can swing a 28kg kettlebell !!! Wheeeeeee! :)