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! :)