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 27, 2010
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
"Diane"
21-15-9 of:
Deadlifts @ 75kg
Handstand Push Ups
Result: 8:03
Bench Press 5RM 35kg
"Diane"
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.
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.
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!
Shoulders!
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.
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)
On descent, weight coming off heels into toes.
Newbies: Do not squat like this!
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)
On descent, weight coming off heels into toes.
Newbies: Do not squat like this!
Tuesday, July 13, 2010
Completeness
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
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.
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)
Then,
Back Squat 5-5-5-5-5 (40, 50, 60, 62.5, 60)
Goblet Squats @ 24kg/ 16kg
Double Unders
Push Ups
Result: 12:46 (CTF)
Then,
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!
Death by 10m : 16m + 12
NEW PR for Death by 10m! Previously was 15m+15!
Wednesday, July 7, 2010
"Randy"
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
"Murph"
For time of:
Run 1.6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1.6km
Result: 42:54
NEW RECORD!
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! :)
Run 1.6km
100 Pull Ups
200 Push Ups
300 Squats
Run 1.6km
Result: 42:54
NEW RECORD!
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! :)
Sunday, July 4, 2010
Run and Bust Your Shoulder
4.2km Run : 23:21
Then,
Deadlift 3-3-2-2-1-1-1
70kg, 75, 80, 85, 90(F), 90(F), 87.5
Then,
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...you 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. :)
Then,
Deadlift 3-3-2-2-1-1-1
70kg, 75, 80, 85, 90(F), 90(F), 87.5
Then,
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...you 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
4.6Ks
27:25s
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
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
Burpees
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.
Yeah!
Thruster @ 40kg/25kg
Sumo Deadlift High Pull @ 20kg/16kg
Burpees
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.
Yeah!
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