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%!! :)

I Did Angie This Morning and It Felt GOOD!

"Angie"

For time of: :

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Result: 22:48

YEAH!!! BEAT MY PREVIOUS RECORD!!!

Here lies my previous attempt done in April 2009. 

and I BEAT IT!!!

Thought the pull ups would kill me, but NO, it was the Push Ups! Chest and shoulders just couldn't push off the ground! It was first-10 straight...then 5..then 4..3.2...2.2.2.2.2..1....2..2.2.....all the way till i finished my push ups. THIS slowed me down!

Sit ups were okay! Broke at 70...survived till the end! YEAH!

Squats...love the pain! :) Died at 40, revived at 80 and went 10-10 straight!

It's been almost a year since I last did Angie (as shown in results above) and there's been a SLIGHT improvement. It's still an improvement nevertheless! :) Next focus will be on strengthening those pushups! Get my shoulders and chest stronger!!

FLAME ON!

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! 

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!

50 CTB Pull Ups

For time: 50 Chest To Bar Pull Ups

Result: 7:55s


A huge 7mins cut off from the previous record here. Maybe it's the effect of the green tea protein drink that I had before this! :)

This is a good sign! Will try again soon! Maybe after CNY!

Wheeeeeeeeeeeeee! :D

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!

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!

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!

:)

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

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

Result:  12:51 

Am wondering how to sub 10 mins with this workout! 

Darn it! Gotta get MEAN AND LEAN!!! GRRRRR.......

Thrusters & Single Arm Pull Ups

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

Result : 35:21 (KB@16kg)

Loved the thrusters today! 

Right arm was pretty solid at thrusters with a continuous 15-12-9 in full completion. Left arm was bit shaky and I had to break the reps up to (8-7), 12, 9.  I'm happy I did the last 2 sets straight!

Single arm pull ups were the biggest challenge, especially when the wrist gets sweaty and the grip of the opposite arm slips and transforms your wrist into a reddish looking lava trap! Probably caused by a hard grip, but then again, if I don't grip hard enough, I'd probably won't be able to pull myself up!

Left arm pulls were the worst! It took me darn long just to complete the first 15 reps! Yikes! The breaks were almost a min long in between yet I still perspired and fatigued out. But the rest helped  to free my wrists from the "pulling skin" feeling. 

Overall, this was a great workout! :) 

Lets do it again!!!

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?

"Fran"

21-15-9 of:
30kg Barbell Thrusters
Pull Ups

Time: 7:56 (PR)

I was very nervous at the start! I had set up my barbell and plates and felt all ready to go. But once I stepped up next to the bar, I felt this tremendous heart palpitation and nervousness that I had felt at the starting blocks of race days.

Did a couple of easy reps with the bar and felt slightly uncomfortable with the rack position - that's because I am still getting used to th wrist positioning! Yikes!!

It was time for...... "3,2,1 GO!

Did 11 straight, with 10 after. Pull ups could only manage 4 in a row for the first few sets and then had to break it down to triples. By now, I was already feeling the effects in the wrists and forearms. PUMPED!

When 15 came by, it was 3sets of 5 reps already..."wah-lau-eh" was my Frequently Said Word. Couldn't swear at all as was kinda out of breath and panting heavily. It's a tough chick to handle!!! Pull ups were in 3s and broke into doubles.

The final 9 were torturous. The end felt near, yet far. 5&4. then double pull ups and singles. OMG it felt GREAT to reach the end!

1) I felt quite good in completing the workout today eventhough I had a handful of peanuts just before I started. There was enough energy and in fact more than what I would've expected. I feel great!
2)Realised I must keep my heels grounded more on the up-phase to ensure I don't overload my quads.
3) Need to strengthen wrists and improve rack position. It's OK now..but will need to be GREAT at it!

What's next? A 6 min Fran?