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!

WOD 021010

For time of:

10 Front Squats @ 40kg/30kg

50 Double Unders

8 Front Squats @ 40kg/30kg

40 Double Unders

6 Front Squats @ 40kg/30kg

30 Double Unders

4 Front Squats @ 40kg/30kg

20 Double Unders

2 Front Squats @ 40kg/30kg

10 Double Unders

Result: 5:52(FS @ 40kg)


Surprisingly I didn't die from the Front Squats!

It was the Double Unders! I broke continuity a few times from the 50-30... Shoulders & wrists were tired from the rack position. I found it challenging to maintain the 40kgs on the shoulders! Oh man, just thought it might slip or something..haha...but it didn't!

I did Timed Sets for Clean & Press, Snatches & Clean & Jerks @ 12kg. I didn't record the reps tho. 1min each arm, with 1min rest after each exercise. Average was about 15 for all exercises. I'll need to work harder at the presses. My aim is to use a 16kg for EVERY pressing KB exercise!

I can do this! Bring on the challenge yo!

Fran + 150 DU

"Fran"

21-15-9 reps for time of :-
Thrusters @40kg(M)/30kg(W)
Pull Ups

Result: 8:54


1 min slower than previously recorded here. Felt weak in the forearms and shoulders in both exercises due to lack of conditioning during the last 9 days. I will regain that strength back!


---
For time of:
150 Double Unders

Result: 2:25


Much better result if compared here. Think the Thrusters & Pull Ups gave me a heads up to PUSH MORE!  Great work on this!  Does this mean that holidays create better endurance capabilities? Hmm.... Just kidding!

:)

Jumping MUs!

20mins AMRAP of:

5 Jumping MUs

10 Russian Twists (12kg)

15 Double Unders

Result: 7R + 2.

Thought of doing 8Rs but my scab on right upper arm (that was previously scraped from the JMUs) got scraped again and started bleeding! Need to arm myself with plasters now! Reminder to self: Use blue "useless" finger tape before getting onto rings! The scab is NOT WORTH rescarring! But other than that, the Russian Twists were slightly challenging because of the weight. Double unders were just complementary. Easy peasy!

Ok Mohawk, lets see what you've got!

P/S: Mohawk, I changed my message tone because of you! Hopefully it doesn't 'kill' your ears! See you when back! Whee! 

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

Hot 800!

Three rounds for time of:

Run 800m

12 Kettlebell Swings @ 32kg(M)/24kg(W)

50 Double Unders

Result: 16:16

Great running workout!

I must say the 3rd round's run was the most challenging mentally! By the time I passed the Media Hotel, I was finding it tough to keep pace (up to my expectations).  The blazing sun just made my tan darker! 

The challenge was maintaining the rhythm during the Double Unders! The shoulders would just tense up and freeze in soreness after the KB swings! The wrist would be fine, but shoulders will need to tense up to stabilize the arms to generate the consistent speed. Ooh the feeling of sore shoulders! I must be a sucker for pain.

Although it was hot, I'm glad my bandana shielded my head from the uber-hot sun! 

Yet another great workout! :D

Shoulders Are Knackered! AGAIN!

For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups
 
Result: 16:56 (Ring Dips +R)
 
Double unders are always nice to execute when there's no shoulder exercise accompanying it.
 
Like in this workout, my shoulders just DIED. Can't even start 10 push ups in a row! Straightaway after the DUs, the first push up felt like I was squeezing a 20kg baboon into my shoulders that it was gonna split with some muscle juices dripping.
 
Even the double unders were feeling fatigued and the HSPUs really suffered big time. The range started getting smaller and the shoulders just didn't want to hold the body up. At one point, I totally brain-farted and didn't know how to do a handstand! Yikes!
 
Anyways, glad I finished with "somewhat" good time. :)

Shoulders Are Knackered!

For time of:
10 KB Clean & Jerk @ 24kg/16kg, L&R
50 Double Unders
8 KB Clean & Jerk @ 24kg/16kg, L&R
40 Double Unders
6 KB Clean & Jerk @ 24kg/16kg, L&R
30 Double Unders
4 KB Clean & Jerk @ 24kg/16kg, L&R
20 Double Unders
2 KB Clean & Jerk @ 24kg/16kg, L&R
10 Double Unders
Result: 9:03

Nasty workout!

During the 50-DUs I broke quite a number of times! At one point, it was 5-whammies that I couldn't even do a DU! Yikes! >.<

The same for the 40s except it was a bit smoother.. Maybe the shoulders were used to the "stretchy pain" already. Haha .

The C&Js were tough during the 10-8-6 for the left arm. Was more worried that I'd tear the skin on my palms rather than the soreness of the shoulders! So I broke the reps halves to complete the set.

On the whole, it was a good workout! I feel good! :)