Which Way Up?

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

Workout A

In 12 minutes, complete as many rounds as possible of:

3 Handstand Push Ups

6 Wall Balls @ 10kg/5kg

5 Burpees

Rest 6 minutes, then:-

Workout B

In 12 minutes, complete as many rounds as possible of:

3 Muscle Ups

6 Deadlifts @ 100kg

5 Box Jumps @ 24"

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


Was a darn good workout! BOTH of them!

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

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

Over it is!

Skinned the cat!

Looking forward to some gymnastics after this :)

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

GI Jane on PainKillers

Felt a little crazy today...See what happened:

1)
15-12-9 of
Overhead Squats @30kg
Burpee to Pull Ups

Result: 14:17

I had issues with the overhead squat! What happened!? Weird!... I've done 30kgs before, but today felt pretty unsteady - perhaps the shoulders were tired from the 50 Clean & Jerks yesterday! oh man... even doing 10 double unders for warm up seemed tough!!  Wonder why...perhaps its a sign to rest!

Anyway, the intention was to do it sub-15mins in which I did :) Wheeee!

***

2) 150 Double Unders (only)

Result: 2:52


I didn't know what I was getting into when the timer started! Oh man... It felt like eternity. It felt like 10mins. My shoulders were burned up! Kept breaking up after a few reps and it was pretty troubling! Was wondering how LONG it would take me.

Although it felt LONG, but it was only that short'a time for completion :) not bad...not bad... could be better!

Lets work on the speed in 2010! Speed = stronger forearms.

So...stronger forearms? :D

To be successful, you must dedicate yourself 100% to your training,

diet and mental approach.

 - Arnold Schwarzenegger

Operation: Crows Nest

Full Mission Profile

Situation:

As part of a larger joint military operation to push al Queda militants out of a mountainous region in Afghanistan, coalition forces must secure key high observation points.  The attainment of these positions is essential to guide air assets to their proper targets.

Your special operations team has been assigned an observation point code named “Crow’s Nest”, which is currently controlled by an enemy force of about 8 fighters.  You will insert at a time when the enemy forces have consistently been observed taking  a short break to change guards.  It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO in to a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out.  Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible.  Once the point is taken, radio HQ for further orders.

Full Mission Profile

Ascent:

400 Meter Walking Lunge (knee must touch ground with every step)

Take the Point:

IF THE ASCENT TOOK:

Less than 9 Minutes -

5 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

9 Minutes to 11 Minutes –

10 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

11 Minutes to 13 Minutes –

12 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

13 Minutes to 15 Minutes –

14 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Over 15 Minutes –

15 rounds of:

• 10 Kettlebell Swings (35#/53#)
• 5 Burpees
• 5 Sumo Deadlift High Pull (35#/53#)

Notes:

Hurry up because when things go bad – they go bad fast

Push yourself with everything you have on the ascent

In a walking lunge, keep your chest up, your hands off your thighs, and go all the way down until your knee touches the ground

_______________________

Photo Credit

Mission is fictitious.

- Warning -

This workout is for elite athletes.

Result: 23:44m, 15 rounds @ 35mins(approximately)

Burpees & Pull Ups!

10 Rounds for time of:
12 Burpees
12 Pull Ups

Result: 22:25s

HOOYAH!

I attacked this workout right from the start! The first set, I nailed both burpees & pull ups all 12 straight with no breaks! (YEAH!)

Once the 2nd & 3rd round came, I was breaking it up into '6s' as my palms weren't feeling too strong with the grips. (Note to self: Forearm trainings next!) I feel comfortable with my burpees pace & strength till this point. It only gets tougher mentally during Round 5!

Thats when I got out of breath, legs were feeling sore and my forearms were also sore...I think it's good cos it's an indication of where I need to improve in. It is only through awareness and willingness to change that we can only improve!

By the time I finished, I was glad! :) It was a mentally challenging workout and 85% physically tough. It's what your brains tell your body to enable it to "keep on pushing" to get past round 7 and through all 10 rounds with perfect technique, range and form! Not forgetting - good time! :)

Alright! I'm ready for the next attack! Are you?

Weighted Pull Ups = Goat!

Three rounds for time of:
Run 800m
12 Weighted Pull Ups @ 20kg
21 Burpees

Result: 26.33s (400 Skips, WPU@10lbs)
 
My goat appeared today!
 
I totally do NOT enjoy weighted pull ups. If you have seen me doing today's workout, you'd have known I'd loathe this exercise! Simply because I'm already feeling the gripping discomfort with BW...and now, pull ups with weights? I can start-up an exfoliation service soon. Who wants to be my first customer??? Just kidding!

Anyway, I did the WPUs one by one with good form (chin over rings) until all 12 were completed. I am happy I managed to do it!! :) YAY!
 
It was raining the whole afternoon till about 6pm so when I did the WOD, I didn't run. I didn't wanna get sick! So the best options were skips. YES! 400! Luckily not 800. Shoulders dieded at the end and continued dying with WPUs.
 
Burpees weren't a problem today for me. Possibly due to no running! *grin* But darn it, I am still feeling the heel spurs' backlash in my left heel. Crap. Must get better. Must heal. This is really bugging me!
 
But anyhow, it was a pretty fruitful day after the foundation class. I really really hope I managed to convey and sink the message into them. If there's any feedback about my performance too, I would like to know so I can improve in my coaching, personal growth and that I can help others.
 
Time to rest after a great day! :)