Thursday, December 29, 2011

Pull Ups!

Yup! Got them on my boat now for almost a week. 

Thursday, December 1, 2011

WOD 120211

5 Rounds for time of:

3 Press @ 30kg
5 Push Press @ 30kg
7 Push Jerks @ 30kg
*Bar starts from ground

Result: 15:38

The shoulders and wrist felt it!

WOD 120111

For time of:
125 KB Swings @ 16kg
125 Burpees

Result: 28:56


Tuesday, November 22, 2011

400m OH Walking Lunges

For time of:

400m Overhead Walking Lunges @ 15kg Plate

Result: 58:02

Thursday, October 27, 2011


Six rounds for time of:
50 Squats
25 Ring Dips

Result: 39:23 (Push Ups sub Ring Dips)

Still nursing my tennis elbow and not willing to succumb to further injury. My left arm has been working hard for the past 3 months and now it is falling to tennis elbow. Exactly the same case as my right, but got it from excessive use.

It will be better! :) 

Wednesday, October 5, 2011

Death By Presses!

With a 12kg KB in my left arm, I completed 9Mins + 4.

Better than my previous result! :)

Wednesday, September 14, 2011

Wednesday, July 27, 2011

WOD : July 28, 2011

10 Rounds of:
100m Sled Drag @ 10kg
100m Sprint

Result: 24:43

Thursday, June 2, 2011

How To Perform The Olympic Snatch (Weightlifting)

Images Taken from BioFitness


This is one of the two classical competitive Weightlifting exercises. The objective is to lift the barbell to a locked out overhead position in a single movement. Stand over the barbell. Position your feet underneath at hip width. The bar should cross your feet at the metatarsal toe joints, just in front of your ankles. Point your toes slightly out. Hold your head erect and tighten your spinal muscles. Rotate your shoulders forward. Now bend over while squatting down and grasp the bar with a wide grip. (To establish your initial snatch grip, it is necessary to bend forward at the waist while stretching your arms horizontally. Then bend your arms at the elbows until your upper arm and forearm make a 90 degree angle. The distance between your arms becomes your snatch grip width.) After gripping the barbell, lock out your elbows and position your body so that your arms are vertical to the bar with wrists flexed. Keeping your back muscles contracted, take a 3/4 breath. Use your legs to explode the barbell off the floor. When the barbell passes your knees, push in with your hips. Your knees will shift back down and under the bar. At the same time you bring your hips in, start to pull the barbell up with your back. This action will bring the bar into contact with your legs at top-thigh. At the moment of contact, accelerate the bar upward with legs and back until your body reaches full extension. At full extension, contract your calves and trapezius muscles simultaneously, rising up on your toes and shrugging your shoulders. This movement puts maximum momentum into the barbell, allowing it to continue up while you drop under it. Bend your elbows, pulling the bar up with your arms as you jump your feet out to the sides. Descend into a full squat as quickly as possible. With the bar moving up and your body moving down, your arms should re-lock overhead on or before you reach the bottom. Secure your balance with the bar centered in line with your ears. Use your legs to stand, keeping your arms locked and the barbell overhead.

Set Position_Snatch - 1Set Position_Snatch - 2
Sean_ExtensionDylan_Triple Extension
Awesome images taken from SnoRidge Crossfit


  • Set up in a deeper squat than your deadlift, with feet right under your hips
  • Grip bar at your overhead squat grip
  • Utilize the hook grip to avoid pulling with your arms early and to lift more
  • Grip the bar and pull down into a squat, pushing the knees out with the chest up and weight on your heels
  • Take a deep breath and contract your back and ab muscles
  • Lift the barbell off the floor while pushing the weight through your heels into the ground
  • Keeping the bar close to the shins and ensuring that the hips and shoulders rise together
  • Accelerate the bar past the knees and gently pull the bar up and back as you explosively shrug and push your hips forward
  • At the top of the upward shrug simultaneously pull under the bar fast into the overhead squat position
  • Keep the bar overhead in line with your shoulders, hips, and heels while in the overhead squat
  • Look straight ahead and not down at the floor or ground
  • Push your armpits forward while arms are locked overhead as you stand up with the bar
  • Complete the rep by ensuring the hips open fully at the top before lowering the bar

Source: BioFitness

Wednesday, May 11, 2011

WOD 051111

Front Squat 3x3 @ 50kg

"Satan's Whiskers"
3 Rounds:
10 Front Squat @ 110lbs, 50kg
10 CTB Pull Ups
10 Burpees

Result: 17:41

2 Rounds:
3 Mins DB HPC & Jerk @ 25lbs
1 Min Rest
3 Mins Burpees
1 Min Rest

Result: (53, 80) : 133

Monday, May 9, 2011

WOD 050911

Push Press 5-5-5
30-35-40kg (45kg 1-1)

20 Mins AMRAP:
10 Push Press @ 35kg
10 KB Swings @ 16kg
10 Box Jumps @ 18"

Result: 5 R

21-15-9 of:
Box Jumps @ 18"
Power Snatches @ 25kg
CTB Pull Ups

Result: 17:46

Saturday, May 7, 2011

WOD 050711

For Time of: 
Run 350m
50 Box Jumps @ 18"
25 Push Presses @ 25lbs
25 Squats
50 Walking Lunges with 25lbs
Run 350m

Result: 17:00

200 KB Snatches for time: 

Thursday, May 5, 2011

WOD 050510

3 Sets Snatch Complex: 3 Muscle Snatches + 3 OHS : 15kg, 20kg, 25kg

3 sets of Snatch (5x5): 15kg, 20kg, 25kg, 30kg

30 Squat Snatches @ 25kg
Result: 7:38

Wednesday, May 4, 2011

WOD 050410

1RM Front Squat: 60kg

9 Power Cleans @ 45kg
12 Front Squats @ 45kg
15 Box Jumps @ 18"

Result: 21:30

Monday, May 2, 2011

WOD 050310

Deadlift 4sets of 4

Result: 90, 80, 80, 80kg

9Mins AMRAP:
9 Deadlift @ 70kg
9 CTB Pull Ups

Result: 2Rounds

Sunday, April 24, 2011

CrossFit Games Qualifier WOD #5

20 mins AMRAP of:
5 Power Cleans @ 45kg
10 Toes To Bar
15 Wall Balls @ 14lbs, 9ft target

Result: 6R + 5, 4

Knackered my left shoulder in the process.

Don't want to say this but may need to check with a neurologist if condition changes.

Sunday, April 17, 2011

CrossFit Games WOD 11.4

10 Mins AMRAP:
60 Bar-facing burpees
30 OHS @ 40kg
10 Muscle Ups

Result: 60+18

Tuesday, April 5, 2011

WOD 040511

For time of:
100 Squats
2 Muscle Ups
80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

Result: 34:31 (2x Jumping MU)

Tuesday, March 8, 2011

Run, KB Snatches, Squats

For time of:
Run 200m
21 Kettlebell Snatches @ 24kg/16kg, Left & Right
Run 200m
15 Kettlebell Snatches @ 24kg/16kg, Left & Right
Run 200m
9 Kettlebell Snatches @ 24kg/16kg, Left & Right

Results: 8:31 (KB @ 12kg)

10 Rounds of:
Run 100m
25 Squats

Result: 16:25

Friday, February 11, 2011

PushMore's 3rd Birthday!

In 10 minutes, complete as many rounds as possible of:
10 Medicine Ball Cleans @ 10kg/5kg
20 Double Unders

Rest 5 minutes, then:-

In 10 minutes, complete as many rounds as possible:
2 Muscle Ups
8 Deadlifts @ 70kg/50kg

Result: 11R + 10,16/ 4R + 3 (3 Pull, 3 RD)

Tuesday, February 1, 2011

WOD 020111

For reps of:
5 minutes Burpees
2 minutes Rest
5 minutes Kettlebell Snatch @ 24kg/16kg
2 minutes Rest
5 minutes Handstand Push Ups
*For KB Snatches, it is total reps for both arms. No limit to switching arms or putting the KB down.
*Switch 2 minute rest to 2 minutes Max Rep Double Unders.

Results: (70,100,60,140,55)

Friday, January 14, 2011


21-15-9 of:
Deadlift @ 60kg

Result: 3:55