WOD 051412

Back Squat 5x5 @ 60kg

Press 5x5 @ 30kg

For time of:
50 KB Swings @ 24kg
50 Pistols
50 HSPU HTF

Result: 20:50

WOD 031412

15 Rounds for time of:
3 Power Cleans @ 45kg (10rounds), 50kg (5 Rounds)
3 HSPU (HTF)

Result:43:11

WOD 022312

'Annie"

50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Result: 15:11 (Tuck Jumps)


Chose to do Tuck Jumps today to plyo-train! Awesome!!!!! Love the feeling!

“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds.
Rest as needed between sets.
Record loads for each round.

Results: 25kg, 30kg, 32.5kg, 35kg, 37.5kg

WOD 020712

3 Rounds for time of:
10 Deadlifts @ 50kg
50 Double Unders

Result: 9:28

5 Rounds for time of:
1 Press @ 90% 1RM
1 Strict Pull Up
1 Press @ 90% 1RM
3 Strict Pull Ups
1 Press @ 90% 1RM
5 Strict Pull Ups

Result: 16:19 (30kg)

How Long Can You Hold?

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

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

Nailed Fran!

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 ! :)

Bye Bye Shoulders!

Power Clean 3-3-3 (37.5kg, 40kg, 40kg)

then:-

Three rounds for time of:

10 Push Press @ 40kg/30kg

20 Push Ups

30 Pull Ups

Results: 16:46

Forearms were the first to go! Next were the shoulders!

The Push press's weight were horrible. I was adamant to go 10 straight! YES! Kiasu! First 2 sets were OK, till the 3rd set when I stopped at the rack position and couldn't get it up! AAARRRRGHHHH! Stuck through it and made it!

Push ups were okay overall! 

Pull ups were the worst! I could see all my veins popping out! hahahha... Had to break the set up into (5-4-3-2)s to get the momentum going. Hahahah...till the 3rd set at last 10 - I did 1 by 1 by 1...hahaha...

I made it nevertheless! :)




--------------------------

50 Overhead Weighted Lunges  (10kg plate)

Result: 2:22

Just as a legs buster today...hahaha...Thanks Mohawk for the suggestion. No box jumps ok!

Can't wait for lunch!!! Wheeeeeeeeeeeeeeee!

Keep coming back for updates yeah!! Have a good weekend ahead people! 

Hang Power Cleans

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats


Result: 12R + 5


Felt much confident doing the cleans today!


The initial 3 rounds were Okay, then the HSPUs starting giving way and causing the range to dip slightly. I then broke it up to (8-2)s. Better that way cos the fatigue sets in at 8! 


The squats were my recovery for my arms! Thank goodness for that! Else it'd have been Cleans & HSPUS. Even push ups or pull ups would kill already. hahah..


Pretty happy with my performance today! 


And...I'm back to Paleo today! :) 


Gonna rock babeh!!

Sucky BB Work

50 Snatches @ 20kg
50 Squat Cleans @ 20kg

Result: 37:42


Form OFF.
Timing OFF
Landing partially OFF
Hip extension OFF

OMG. Darn tough.

Will do more work on this as I'm not engaging enough hip power to drive the bar straight up. Now it looks like a banana...well, partially! On not so strong reps, that is!! HAhaha! :)

Then in the middle, took a few breaks..so Predator could have a go.. took movie la... aiyo. intensity jatuh.
hahahahah...nevertheless, i'm knackered and sore!

Note to self:

1. Time Squats to cushion bar at rack position.
2. Drop quicker below the weight.
3. Turn on Hips Babeh!!!

Alright! Time to rest! Good workout today! Deserves a nice cuppa coffee in the morning ... yes I'm talking about the future :)

Say Hello Forearms

Three Rounds for time of:

15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders


Result: 20:06


OHS - YOU ARE MY WRIST'S GREATEST NIGHTMARE!
PULL UPS - YOU ARE MY FOREARM'S NMEMESIS!
DOUBLE UNDERS - I LOVE YOU! But my forearms doesn't.


My forearms were SUPER pumped from Round 1, and the double unders really worked it to it's max! My wrists were sore from the gripping the bar.  The extreme pressure exerted on the fore-wrist was really painful to bear that  had to descend on the 12th rep. Nuts! 


Pull ups were a challenge on it's own! First set was 5-5-5s..then the 3s and 2s came out. Must improve laa.. blardee forearms need strength!! yep! :)


Well, was a good workout! My shoulders are still sore from yesterday! And I washed 3 cars in the afternoon on my own... good for my shoulders and arms yea? :D


Btw, I didn't run this morning. Overslept!


Alright! Some areas to work on the next week! Let's see what the God of Prosperity brings in!


Happy Chinese New Year peeps! Keep training during this makan season!

Death by Shoulders

Run: 3x(200m + 400m+ 600m)

Then,

For time of:
150 KB Clean & Jerks @ 24kg/16kg

Result: 30:30

*@^&#*#$^#$&#$&!!!!!!!
One of the lousiest workout I ever did. Ever. EVER!


I wasn't feeling up to mark when I did the run. Had a slow start as usual, however the 2nd 200m was pretty good! Soon enough, my left ankle, tendon, right ankle and arch was feeling discomfort when I ran somewhere in the middle of the 2nd round. I had 2 options. Continue, or stop. Cannot stop! No! This discomfort was the kind that comes and goes, and once you submit to it, you will forever submit to this sort of pathetic excuse. So I continued to run. And the pain disappeared! :)


Soon after, I realised...eh!...my finishing point is wrong.. ohno!... I must've over-distanced at one point! Oh gawd. Pissed I was. Lack of focus. Dang. It's ok...it's ok... I'll just finish off with 800m. And that's what I did.


Breathless. Legs-less. Alien-less. (Alien left me far far away today..he damn fast aar)


By the time we got back up, I chilled for about 15mins and tried the TGUs. I just did 1 L & 1 R and I decided it was enough. PERIOD.


Then, a couple of guys were starting the KB C&Js and I just thought "Screw the shoulders, just do it!!


"3,2,1, GO!"


Steady first 30reps. No probs. 5 each hand. Smooth.
31 onwards was HELL.


I was cursing in my head each time I picked up the KB. It was the combination of reps and weight after the run which I think I could've done better. I managed 5 each arm all the way. I was getting frustrated cos the left arm was failing me at the 90th rep. I had trouble locking out at the top once fatigue sets in. 


Told myself to TAHAN the KB smacking my upper arm during the cleans and just power to the top. THEN only break for about 30secs. 


I'm glad I evenly spaced out the L&R reps... noticeably my Left arm needs some work! Well, this is a good indicative exercise and glad I did it. Best part? I didn't get any ripped palms! Wheeee!!! 


Sore shoulders welcomes CNY. A well deserved break!


Happy Chinese New Year to you :)

Some Wonky Wrist Stuff

1)Snatches 5-5-5

(20kg, 25kg, 30kg)

Couldn't go any higher as was pulling with arms in the initial lift. Must always remember to extend hips, then arms lift. (Remember x100!!!)

2)Overhead Squats 10-5-10-10

(20kg, 25kg, 12kg KB, 16kg KB)

Very simple weights just to get the movement in. Essential to train muscle memory through repetition .. this means practice, practice and MORE practice! If you wanna get stronger, never neglect your skill training! Most importantly, get someone to advice you on your form. You may be training in a habitual state that it is induced into your system unknowingly.

3)Push Jerk (5-5-5)

(35kg, 40kg, 42kg)

YEAH! Did it! Finally! Been wanting to hit at least 40kgs from last year and FINALLY did it! Wrists were a little wonky from all the O/H and snatches..yeah bit tired... but I'm glad I did it!

Next up: 45kgs!

Pic Courtesy of Bruce Klemens.

Back Squats + CTB Pull Ups

Back Squat 5-5-5

Result: (40kg, 50kg, 60kg)
Additional : 3x10x35kg


50 Pull Ups (CTB)

Result: 14:44


Amazing - this was what I used to clock in for 100 Pull Ups for time! Was feeling a possible blister coming through in the right palm at the intersection of the thumb & index finger. With a slightly longer rest in between reps I was able to withhold the blister from BURSTING! Haha :)

Alright! Workout done for today! :D

Happy as a bee I am!

Timed Sets

Decided to take an easy day on weights today after working hard for the past few weeks which was pretty hectic!

After doing 40:20x5 with Alien & Predator, I was still feeling the fatigue from the night out with some friends..the regular lack of sleep, OD on sugar etc. not forgetting the lame wisemen jokes and oddities! Laughed so hard my abs almost came out of my mouth!!!

The run was OK...I felt as if I was jilted by my 2 loverboys and I had to chase them for their love..hahah! We didn't record the distance since we didn't have an official benchmark to follow... No biggie :)

Anyway, today I decided to do timed sets again and this time, I upped my weights to 16kgs for all, and I added in Snatches at 12kgs. Darn scared to rip my palms! Darn the blisters! I have 4 blisters: 1 ripped, 3 intact. Out of 3, 1 of them bloody!

I am working on:
1) Gripping the KB - use fingers to support, not the palm. The 'meatiness' causes skinfolds and this causes callouses/blisters...some just breaking past the dermis, some breaking bloody past epidermis. During snatches, I wanna practice "rolling" the KB from the palm till the fingers. Must get this right!
2) Shoulder Strength! I can press a 16kg but with the elbow angling outwards. Ideally, it should be pointing forward sans rotation in the joint. This method activates the anterior delts and stabilizers which is crucial for stronger presses. I wanna train the muscle to remember the movement well. So you'll probably see me doing lightweight lifts for a couple of days, and then will hit the big boys soon.
3) Forearms Strength! Once the forearms are stronger, I would be able to control the weights better to a larger extent. The wrist would also indirectly be stronger as a result of continuous pressure being applied to condition the wrist. Gotta do more pullups, planks, single arm presses/pushups...etc...

For now, one of my main goals is to Push Jerk 40kgs. That's 80% of my bodyweight yeah?!

Stay tuned for results towards the end of the year! (I'd be bigger, better, and more "alienatedness"!)

Deadlift @ 70kg

Front Squat @ 35kg

Love Hate Relationship

Five rounds for time of:

7 Push Jerks @ 40kg/30kg

25 Kettlebell Swings @ 32kg/24kg

Result: 14:02 (Push Jerks BB@35kgs)

What a nasty WOD! BUT... I loved it cos of the increase in weight for the Push Jerks! Normally I'd just attempt 30kgs straight, but today, HAH! I felt the monster  in me evolving..hahaha... well, not so much turning into one... but I felt strong and I wanna conquer the world today!


And I did!


My arms, and shoulders are trembling as I type this! I will reward myself with a good meal... Maybe throw in a few A&W waffles and green tea ice cream from Baskin Robbins..hahaha :D


Oh, by the way... I can swing a 28kg kettlebell !!! Wheeeeeee! :)

Endurance & 40-20-50

For time of:
Run 5mins, Rest 5mins
Run 4mins, Rest 4mins
Run 3mins, Rest 3mins
Run 2mins, Rest 2mins
Run 1mins, Rest 1mins

Result: 1190m, 980m, 780m, 500m, 300m




For time of:
40 Ring Dips
20 Pull Ups
50 Push Ups

Result: 21:26m


Totally forgot about the CTB pull ups! OMG! It was at the end when I suddenly remembered "Eh, supposed to be CTB or strict pull ups lahhh!! " . Fail. Hahaha!

Forearms were maimed! My ring dips took the longest time to complete. When reaching the 30th dip, the time was almost 10 mins!!!

Think I can do better in my run!

"J.T & Front Squats"

"J.T"

21-15-9 of:
HSPU
Ring Dips
Push Ups

Result: 20:26

Death by ring dips! Nasty! The first set of ring dips took FOREVER. I thought I was never gonna finish it! This round was really slow man. The last time was done in 10mins but with a blue band. Yeahh...my ring dips suck! Need to work on that!!!


100 Front Squats (20kg)
Result : 9:04


Decided to do some endurance work today rather than strength. The challenge was maintaining the rack position in good form. My wrists were uncomfortable! ARGH! They felt like tearing at the base of the wrist whilst the back of the wrist had red lines across the skin. A sign of extreme pressure & compression!

Had to break up a few times to rest the wrist. The legs didn't feel much cos it's the wrist wrecking up!

Turkish Get Up.

This is way better than the candy.

100 Overhead Squats

YES.

100 of them all.

at 30kgs!

Done in 17:46!

*** The challenge I had was the wrist strength! From the 40th onwards, I could feel my wrists stiffening up upon  releasing the bar! Was damn glad when 100 came by!