Fitter and Stronger!

WOD 013012

2012-01-30T06:48:00.000-08:00

7 Rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Result: 16:38

I'm SO GLAD I could do Pull ups! Slow and steady!!!

Pull Ups!

2011-12-29T08:59:00.001-08:00

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

WOD 120211

2011-12-01T19:34:00.001-08:00

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

2011-12-01T09:56:00.001-08:00

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

Result: 28:56

MENTAL WORKOUT. MENTAL!!!

400m OH Walking Lunges

2011-11-22T02:29:00.000-08:00

For time of:

400m Overhead Walking Lunges @ 15kg Plate

Result: 58:02

"Wilmot"

2011-10-27T19:54:00.000-07:00

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! :)

Nike's Some Time Together

2011-10-24T21:11:00.001-07:00

Death By Presses!

2011-10-05T19:39:00.001-07:00

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

Better than my previous result! :)

WOD 091411

2011-09-14T04:14:00.001-07:00

400m Walking Lunges

Result:23:00

WOD : July 28, 2011

2011-07-27T20:19:00.000-07:00

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

Result: 24:43

How To Perform The Olympic Snatch (Weightlifting)

2011-06-02T09:13:00.000-07:00

Images Taken from BioFitness

LONG VERSION

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.

Awesome images taken from SnoRidge Crossfit

SHORT VERSION

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

WOD 051111

2011-05-11T09:34:00.000-07:00

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

WOD 050911

2011-05-09T02:18:00.000-07:00

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

"Jack"
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

WOD 050711

2011-05-07T02:23:00.000-07:00

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:

10:15

WOD 050510

2011-05-05T18:30:00.000-07:00

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

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

Isabelle:
30 Squat Snatches @ 25kg
Result: 7:38

WOD 050410

2011-05-04T02:40:00.000-07:00

1RM Front Squat: 60kg

3Rounds:
9 Power Cleans @ 45kg
12 Front Squats @ 45kg
15 Box Jumps @ 18"

Result: 21:30

WOD 050310

2011-05-02T20:11:00.000-07:00

Deadlift 4sets of 4

Result: 90, 80, 80, 80kg

9Mins AMRAP:
9 Deadlift @ 70kg
9 HSPU (HTF)
9 CTB Pull Ups

Result: 2Rounds

CrossFit Games Qualifier WOD #5

2011-04-24T07:40:00.000-07:00

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.

CrossFit Games WOD 11.4

2011-04-17T05:08:00.001-07:00

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

Result: 60+18

WOD 040511

2011-04-05T02:27:00.000-07:00

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)

Run, KB Snatches, Squats

2011-03-08T01:09:00.001-08:00

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

PushMore's 3rd Birthday!

2011-02-11T00:50:00.001-08:00

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)

WOD 020111

2011-02-01T04:50:00.000-08:00

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)

Diane

2011-01-14T05:55:00.001-08:00

21-15-9 of:
Deadlift @ 60kg
HSPU

Result: 3:55

How Long Can You Hold?

2010-11-18T02:47:00.001-08:00

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)

WOD + Randy

2010-11-08T04:54:00.000-08:00

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

"Randy"
75 Power Snatches @ 20kg

Result: 6:33

102910

2010-10-29T02:10:00.001-07:00

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

Result: 14:25

"Kelly"

2010-10-29T02:09:00.000-07:00

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)

Betty

2010-10-28T02:20:00.000-07:00

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

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

Schwartz' Challenge WOD 3

2010-10-27T02:46:00.000-07:00

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

Schwartz' Challenge WOD 1

2010-10-26T02:05:00.001-07:00

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

Result: 10:30 (Run 660m)

Double Trouble PM Wod

2010-10-25T19:19:00.000-07:00

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

2010-10-25T06:41:00.000-07:00

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)

Endurance + Wod 102310

2010-10-22T19:11:00.000-07:00

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)

102210

2010-10-22T08:38:00.001-07:00

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

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

"Brenton"

2010-10-21T02:58:00.001-07:00

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

Result: 12:15

PM + Endurance 102010

2010-10-20T01:20:00.000-07:00

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)

Endurance 101910

2010-10-19T02:33:00.000-07:00

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

Result: 19:11 (Pull Ups)

Endurance 101410

2010-10-14T02:16:00.000-07:00

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

150 KB Clean & Jerks

2010-10-13T02:02:00.001-07:00

Done in 17:33 (16kg)

Post North Face 100km Run

2010-10-10T21:11:00.000-07:00

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

North Face 100km Duo Trail Run

2010-10-09T04:21:00.001-07:00

50km of multi-terrains :

Result: 8hr 35mins

Somewhat a JT.

2010-10-05T20:51:00.000-07:00

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

Result: 10:49

Skipping Diane

2010-10-05T02:28:00.000-07:00

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

Result: 5:17 (60kg)

Cleans and other leggy stuff

2010-10-03T11:52:00.000-07:00

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

100210

2010-10-02T22:17:00.000-07:00

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)

OPERATION: ARCH ANGEL

2010-09-30T01:43:00.000-07:00

Situation:

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.

Objective:

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.

FMP WORKOUT

Insert:

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

Extract:

Run 400 Meters (on track)

Result: 1:00:47

Push Jerk!

2010-09-08T01:19:00.001-07:00

New PR !! 50kg 1RM!

Diane + 300 = Missing Shoulders

2010-08-29T08:11:00.000-07:00

"Diane"
21-15-9 of
Deadlifts @60kg
HSPU

Result: 2:57

"300"
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

Deadlifts!

2010-08-25T02:25:00.000-07:00

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

Then:-

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

Result: 7:05

Helen, Presses & Front Squats!

2010-08-20T11:45:00.000-07:00

New PR!

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

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

TGUs & Boxes!

2010-08-17T09:42:00.001-07:00

TGUs at 20kgs :)

Box Jumps @ 30"s :)

Nailed Fran!

2010-08-16T05:08:00.000-07:00

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

"Fran"
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 ! :)

Another 2 PRs Today!

2010-08-10T02:16:00.000-07:00

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

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

Then,

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

Result: 13:45 (KB@20kg)

3 PRs Today!

2010-08-09T01:55:00.000-07:00

#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 :)

Barbells & Barbara

2010-08-02T03:30:00.000-07:00

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

Back Squat @ 62kg

Press @ 30kg

Deadlift @ 80kg

Then,

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

Result: 24:57

Brokeback Baby

2010-07-27T01:20:00.000-07:00

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.

Whatdya mean "Shoulders again??"

2010-07-20T21:01:00.001-07:00

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

Helen on 'Roids

2010-07-20T04:31:00.000-07:00

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!

Shoulders!

2010-07-20T01:52:00.000-07:00

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.

Back Squats!

2010-07-18T00:45:00.000-07:00

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!

Completeness

2010-07-13T23:09:00.000-07:00

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

2010-07-13T11:12:00.000-07:00

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.

Double Unders from Patrick Cummings on Vimeo.

Shoulders & Squats!

2010-07-12T02:33:00.001-07:00

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)

Squats + Death by 10m

2010-07-08T01:53:00.001-07:00

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

Death by 10m : 16m + 12

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

"Randy"

2010-07-07T10:45:00.000-07:00

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!

"Murph"

2010-07-06T19:48:00.000-07:00

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! :)

Double Unders

2010-07-06T01:15:00.001-07:00

5 Rounds for time of:
100 Double Unders
20 Burpees

Result: 20:20

Run and Bust Your Shoulder

2010-07-04T22:57:00.000-07:00

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. :)

4.6Ks

2010-07-03T19:43:00.000-07:00

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

WOD 070310

2010-07-02T19:38:00.000-07:00

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!

"RJ"

2010-06-29T05:06:00.000-07:00

Got into Group 1 at Schwartzs!

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

"RJ"

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. :)

Pull ups, Push ups & Rows

2010-06-28T19:29:00.000-07:00

Warm Up:

4 Rounds of:

15 OHS

15 Knee Raises/KTEs

Then,

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

WOD 062510

2010-06-24T20:39:00.000-07:00

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:
4 HSPU
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

2010-06-24T05:29:00.000-07:00

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!

BOX JUMPS @ 24"

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.

WOD 062310

2010-06-23T05:03:00.000-07:00

Warm Up
4 Rounds of:
12 HSPU
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.

Then,

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!

Schwartz' WOD 062210

2010-06-22T06:02:00.000-07:00

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

Saturday's Tag Team WOD

2010-06-21T16:03:00.000-07:00

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!

Strength & Endurance Definitions

2010-06-20T18:59:00.000-07:00

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.

WOD 061710

2010-06-17T05:18:00.000-07:00

Warm Up:

Row 1km

Then,

For time of:

5 Rounds of Cindy

30 Back Extensions

5 Rounds of Cindy

30 Back Extensions

Result: 16:59

Then,

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?

Schwartz 1st Workout!

2010-06-16T18:00:00.000-07:00

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)

Then,

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

My 1st Crossfit Football Workout!

2010-06-14T21:48:00.000-07:00

Professional
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!!!

High Jump: The Old vs New Technique

2010-06-13T02:52:00.000-07:00

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...

Dang!

Death By PullUps

2010-06-02T07:45:00.000-07:00

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

"Arnie"

2010-06-01T01:28:00.000-07:00

"Arnie"

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.

Nutty Sevens

2010-05-31T09:27:00.000-07:00

"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!

"Nutts"
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

Persistence!

2010-05-23T17:22:00.001-07:00

OPT's "flight simulator"

2010-05-21T04:14:00.000-07:00

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

Your Mind Needs Conditioning Too!

2010-05-16T08:31:00.000-07:00

"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

Meet the Delts Family!

2010-05-05T09:17:00.000-07:00

Then,

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

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 ! :)

RIng Dips!

2010-05-04T08:01:00.001-07:00

Managed to do 5sets of 8 reps without breaking!

Happiness! :)

May's PainStorm

2010-05-01T10:11:00.000-07:00

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

SET!

"J.T"

2010-04-27T02:05:00.000-07:00

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)

YEAHHH!! My NEW PR for DEADLIFT 5s!

Previously was 75kgs.

So happy! :D

"Paul"

2010-04-25T21:44:00.000-07:00

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. :)

The Fight Against Cellulite

2010-04-24T22:52:00.000-07:00

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.

•Cherries
•Mangoes
•Oranges
•Spinach
•Bananas
•Fennel
•Beans
•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.

•Alcohol
•Refined foods (containing artificial additives and sweeteners)
•Soda
•Too much meat
•White sugar
•White bread, pasta
•Cakes and pastries

-MSN

"Isabel"

2010-04-23T22:16:00.001-07:00

30 Snatches @ 25kg

Result : 6:07

500 Rope Skips

Result : 4:50

"PushMore 1000"

2010-04-22T08:10:00.000-07:00

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

THIS AIN'T AN APRIL FOOL's JOKE!

IT'S DONE!

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??

Here's to more and stronger pull ups!

Post Workout (PWO) Nutrition

2010-04-14T00:51:00.000-07:00

"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

"Insane Cindy"

2010-04-09T09:56:00.000-07:00

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

Result: 28:46

INSANE CINDY CAUSED A FRIGGIN' HEADACHE!

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! :)

Thrusters (CrossFIt Journal Read)

2010-04-08T22:15:00.000-07:00

“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