WOD 051412

Back Squat 5x5 @ 60kg

Press 5x5 @ 30kg

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

Result: 20:50

Mary and Barbara.

"Mary"

AMRAP in 20mins of:

5 HSPU

10 Single Leg Squats(alt)

15 Pull Ups

Result: 10R

Lost by 5 HSPUs to the previous attempt! Shucks. But I get to be on the Leaderboard! HAHAHA!

Today is Day 2 of Bodyweight killer workouts! Survived.... :) Right shoulder feeling wonkyyyyyyy!!! :(

I have to get stronger at pull ups!!!

I must I must I must!!!

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

"Barbara"

5Rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Result: 27:10

3 minutes better than the previous time! YEAH!!!!!!! Means I get to be on the Leaderboard too! HAHAHHA.... Just kidding ok... Timing actually sucks yea...I mean, we wanna hit 4 mins per round!! This is like 5.5mins per round! Gosh...super slow!

But really, it's not about the leaderboard. It's about IMPROVEMENT! 

DID YOU IMPROVE FROM YOUR PREVIOUS WORKOUT RESULT? Range of motion? Assisted/unassisted? Faster? Confidence in the exercise? Do you feel stronger? 

It's great if you do! An element of improvement is a result of continuous hard work and commitment to improving one's fitness/health! Good on ya! :)

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

On a side note, meals today were Paleo perfect untill 5pm came. I didn't have dinner ready on hand and had to consume my protein powder to avoid having gastric! But Paleo doesn't allow processed foods not soy products as it will line the intestines, thereby reducing nutrient absorption into the bloodstream for the body.

So. ...gotta be mean yet nice...so considered...batal paleo today!!! :(

Tomorrow's a new day! Lets go 100%!! :)

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!!

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!! :)

Run & Dianne

15M TT : 3.1km

"Dianne"
21-15-9 of
Deadlift 100kg(M)/70kg(W)
HSPU

Result: 8:05 (60kg)

I have a darn sore back, butt & hammies now! After the 100 Back Squats (52kgs) yesterday, I was walking like a crab! Couldn't even sit properly without angle-ing my butt to a corner. I tried sitting on the ground and THAT itself felt like a massage !! *screams in pain*

YIKES!

Thought of doing Dianne with RX but reconsidered after foreseeing the numbing feeling in the back. Yup, it did come during the last 9, but am glad I completed it well!

Next step would be to target head to 10kg plate!

YEAH! POWER ON POCKET ROCKET!

"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.

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. :)