093012

Yo.

Am wod,
5-10-15-20-25
Pull ups,
Dips,
Squat
Double unders x2

5 burpees before EACH MOVEMENT.
Time,42:48

That is a total of
100 burpees
And 75 each movement.
Quite slow.
Watch the double unders.

PM, reach Penang for work.

Visit the gym for a few rounds of
Chest press,
lat pulls
dumbbell swings.

done.

092912

Hey what's up!

Rest day yesterday, with pull ups progression.

Am wod, reebok fitness camp
Short run warm up,
Then-
5 rounds
2x 150runs
1min rest


Team workout,
10kettlebell front squat 10kg
10 5kg kettlebell press alternate habds

Plank hold and jumping jacks till team finish all kettlebell movements.

Nice warm up in the am.

No further workouts.
Lazy/rain day.

092712

Hey people what is up!

Am wod,
Hardcore hundred
25 pull up
25 bar dip
25 thrusters 20kg logs
25 burpees

Pm wod,
5 rounds for time,
400m run
3 muscle up
10 toes to bar
20 log press 20kg

Time, 31:09

Last rep muscle up, harder kip!
More work on toes to bar.

092612

Hey.

I should do some progressive in my back.

3-3-3-1-1
Deadlift
140-150-160-170-180(pr)

Then-

Thought of a wod,
In 15 minutes, complete as many rounds as possible of:
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Back Squats
Barbell @ 50kg

3r+6+6+6

Alot of nuisance. Fucking pissed.
Fucking no mood.

End with some chest rotary.
Fuxking shit fuck fuck fuck

092512

Hey whats up!

Yesterday was active rest day,
Max push up and pull ups training,
6-8-8-10-max rep(14)


Rat race 2012 today on short notice. Thank god i no workout on Monday
4.5km for time,

32:40 unofficial

Not good, could've improve

TAP WOD next at night.
For Soung Ming and Neil,
5-10-15-20-25
Thrusters 20kg log
Tyre flips

Not timed. Easy pace.

092312

Yo!

Today is Taman Tun Park wod,
a 2km run of hills.

Then-
3 rounds of
1.2km run
10 pull ups
20 push ups
30 squats

No timed, at easy pace with effort.

My runs got a little sucky.. Gonna save abit for tuesday marathon.

092212

Hey people!

Fitness camp this Am

A couple of jogs,
Then
Crazy runs,
1min stride
1min jog
10min?

Then-
2 rounds of
1min each amrap
Box jumps
Push ups
Squat hold
Thrusters
Jumping jacks

No keep count.

Went back home,
10 minAMRAP of
10 burpees
10 toes to bar

4r+5

Then-
Hardcore hundred
25 pull ups
25 bar dips
25 log thrusters
25 burpees

That's for the AM.

092112

Hey people!

Yes, i've been lazy. Work had kept me away from fitness.
But i still will hit a wod no matter what!

Tonight!
For time of
400m each before
21-15-9
Pull ups
Double unders x2

Time,14:50

Good sweat workout, but not fitness.

Fran training next,
21-15-9
Log thrusters 20kg
Pull ups

Time,7:19

Thrusters always suck.

091912

Yo what is up!

Today, benchmark wod.

Angie,
For time of
100 pull up
100 push up
100 sit up
100 air squat

Time, 28:38
Improve by a minute.

Ain't good enough.

Going to do some runs,

Sprint x 3
5 burpees after each sprint

2 rounds

Suck

091812

Yo whats up!

Pushmore wod today!
For time of:
30 Double Unders
30 Power Cleans @ 60kg
30 Double Unders
30 Push Jerks @ 60kg
30 Double Unders
30 Bench press 60kg
30 Double Unders
30 Pull Ups
30 Double Unders
30 Burpees

Time, 30:24

Came back home,

3 rounds,
15 burpees
15 sit ups

Just for the sake of the crossfit camp

091712

Hey!

Nice and easy wod,
Yes i lied about the rest.

12 mins,
3 thrusters
3 pull ups
6 thrust
6 pull up
9
9
...
End at 18 thrusters 18 pulls up + 10 thrusters

Easy work, thrusters training

Oh and my meals are like hell

091612

Yo what is up!

My legs was crushed from the runs and squats

Today went a little basketball,

Then

2 bar muscle up
5 toes to bar
10 push up

3r

Working on the muscle up.

Tomorrow rest day.

091512

Hey whats up!

Today and the following weekends will be the Reebok Malaysia Crossfit training.
I participated.. To learn some stuff

In the AM
1.8km run
Warm ups
Then-
12 minutes AMRAP
7burpees
Run to stairs up and back

7r+1
I think.. Next wod will be TAP.

PM Wod,
Pull up & push up progreesiob
1chest to bar
3 strict
6 kipping
20 full range push up
4 rounds

Then-
20min AMRAP
400m run
50 squats

4r+200m

Not bad. Legs jelly

091412

Yo what is up!

Short workout before the training day tomorrow.

Super mini Murph
400m run
5 rounds of
10 pull ups
20push ups
30 squats
400m run

Time, 22:08

Sucky time.
My pull ups!!!

091312

Yo what is up guys!
Time to get strong.

For time,
100 burpees
10:43

Improved!

Next-
For time,
100 wallball 10kg
9:05

Ball leak.
But good effort.

091212

Hey whats up!

Looks like i'm feeling well sooner than i thought.
Got a call from Fei for a wod, so..

Half deck of cards
Diamonds squats
Clubs burpees
Hearts hammer slams
Spades thrusters
Jack 10 pushup
Queen 10 tyre flips
King 100m weighted carry walk
Joker double the next card

Was fun but not as intense.
I somehow tackled burpees easily already.

still have to go slow this few days,
Don't know whats coming

091012

Hey people. It seems that i've ate something wrong.. So now i'm havin major fevers.

No wod for the next 2 days.

Seeya

090912

Hey people

I'm in company trip. Taman negara.

A lot of hiking, swim and water fun today.
So my colleague decided to run back to the resort, all soggy and wet.

Being me, i went.
Long run, 3 km

Was fun, a lot of hills

090812

What is up!

Company trip this weekend.

But did a wod,
5 rounds of
5 burpees
25m sprint hill
5 burpees

Then-
5 burpees
10hills run
5 runs

For fun

090612

Yo.

It seems to me i hadn't had enough sleep. Job problem.

But i still go for a workout.
Today will be

4 rounds for time,
400m runs
25 pull ups
25 ring dips

Time, 30:30
My pull ups.. Terrible!

Next,
5 rounds
5 pull ups
5 sit ups
5 push up
5 squats
100m run
5 burpees

Finisher workout with Ming. Not a bad idea. Oh yea.
2-4-6
Burpees.
400runs between

Thats all folks

090512

Hi guys! I would say, today is a rest day.

Non the less!

2-2-2-2
20kg turkish get ups

Then-
10-8-6-4-2
Single dumbell swings
Burpees

Time,5:22

Then-
2-4-6-8-10
Burpees

090412

Yo!
Guess who's hitting burpees again!
ME!!

Today single wod,
5 rounds for time,
400 runs
40double unders
20 burpees

Time, 34:08

I hate burpees. Time suck. 4 mins away from est.

Suck. Time to consult

090312

Hey!
What did i told ya!
Guess what i smashed today!!?

5-10-15-20-25-20-15-10-5
Of
Burpees
Pushup
Squats
FOR TIME
31:39

Just as i expected. An half hour time to complete.
Working on the burpees.

Then,
Strict pull up work.

That's all for today

090212

Its the new month.
I begin slowly and lightly.
No wod today, the prior week was a killer, and so its tomorrow onwards.

I have to refocus back on my path. It seems that i haven't improve a lot lately.
But news is, i'm getting myself a barbell, and from there onwards i can train my power cleans and overhead squat.

Today i played basketball, although my jumps gad improved, my endurance isn't there at all.

Right now, i will focus on burpees, runs and strength.
Strength will always be there.

This month, each week i must complete at least 200 burpees. Which can accumulate by all workouts.
And metcons will be done 3 times a week.

That will be my September. If my burpees still suck, it will be 100 burpees challenge from
October onwards.

Till then, see you tomorrow