Friday, November 30, 2012
Wednesday, November 28, 2012
112812
hey what is up!
shift to new hotel, no gym.
but a sandy beach.
warm up with
jogs, pull up push up squat,
then -
4 rounds of
25 push up
25 squat
and done.
pm wod,
10 rounds for time of
10 pull ups (WET & FAT bar)
20 push ups
30 squat
36:56
slow time, due to rain and lots of break.
shift to new hotel, no gym.
but a sandy beach.
warm up with
jogs, pull up push up squat,
then -
4 rounds of
25 push up
25 squat
and done.
pm wod,
10 rounds for time of
10 pull ups (WET & FAT bar)
20 push ups
30 squat
36:56
slow time, due to rain and lots of break.
Monday, November 26, 2012
112612
yo
squat 10 reps 5 round
155lbs
then-
amrap 5 min dumbbell snatch
40lbs (18kg)
91reps
then-
max reps for 5rounds bench 165lbs
first -7
second -7
third - 7
fourth -6
fifth -6
and done
fourth-
squat 10 reps 5 round
155lbs
then-
amrap 5 min dumbbell snatch
40lbs (18kg)
91reps
then-
max reps for 5rounds bench 165lbs
first -7
second -7
third - 7
fourth -6
fifth -6
and done
fourth-
Sunday, November 25, 2012
112512
yo!
working in kuantan,
5 star hotel,
gym time,
crossfit wod,
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
subbed squat with smith machine front squat
bodyweight (200lbs) 90kg
pull ups with LAT PULL DOWNS (180lbs)
didnt squat ass to ground, not parallel.
training time!
incline bench press
5 rounds of 5
fifth round 3rep
185lbs (83kg)
working in kuantan,
5 star hotel,
gym time,
crossfit wod,
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
subbed squat with smith machine front squat
bodyweight (200lbs) 90kg
pull ups with LAT PULL DOWNS (180lbs)
didnt squat ass to ground, not parallel.
training time!
incline bench press
5 rounds of 5
fifth round 3rep
185lbs (83kg)
Saturday, November 24, 2012
112412
sup,
didnt make it to the epic workout,
sub instead,
tabata 0:20,0:10
8rounds of
press@20kg
push ups
for am wod.
pm wod,
2 rounds of
shuttle run bball court
lunges back
25 squats
shuttle run
walking push ups half court
bear crawl half
25 squats
15;50.
something new.
then-
15min of muscle up.
that is all.
didnt make it to the epic workout,
sub instead,
tabata 0:20,0:10
8rounds of
press@20kg
push ups
for am wod.
pm wod,
2 rounds of
shuttle run bball court
lunges back
25 squats
shuttle run
walking push ups half court
bear crawl half
25 squats
15;50.
something new.
then-
15min of muscle up.
that is all.
Wednesday, November 21, 2012
112112
Yo what is up fellas!
Time for high rep workouts,
Pm wod,
For time,
50double unders,
25 box jumps
50pull ups
25 bar rows
50bar dips
25bar push ups
50air squats
25walking lunges
50presses
25pike pushups
Died on the pike.
Left shoulder need work.
Worn out pull ups from the week.
Time for high rep workouts,
Pm wod,
For time,
50double unders,
25 box jumps
50pull ups
25 bar rows
50bar dips
25bar push ups
50air squats
25walking lunges
50presses
25pike pushups
Died on the pike.
Left shoulder need work.
Worn out pull ups from the week.
Tuesday, November 20, 2012
112012
Sup!
Crossfit wod,
AMRAP 20mins of
400m runs
3rounds of
5pullups
10push ups
15 squats
3r+150m
Not bad metcon!
Then-
30dips
Not enough rest.
Crossfit wod,
AMRAP 20mins of
400m runs
3rounds of
5pullups
10push ups
15 squats
3r+150m
Not bad metcon!
Then-
30dips
Not enough rest.
Sunday, November 18, 2012
111812
Yo!
Pm wod,
5 rounds of
10 Burpee pull ups
35 double unders
13:55
Coming back at the burpees .
Then-
1k run.
Metacon suck.
Pm wod,
5 rounds of
10 Burpee pull ups
35 double unders
13:55
Coming back at the burpees .
Then-
1k run.
Metacon suck.
Saturday, November 17, 2012
111712
Sup,
Morning wod,
4 rounds
Rope climb 15ft*
Tyre pull/drag 40m
Farmers walk back
*Rope climbs additional 1accent each round
10reps in total.
Simple wod.
Then-
Bumper sprints challenge with jordan,
Similar with last night,
Bumper 15squats
Bumper 10push ups
Bumper 5 pull ups
Pm wod up next.
Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
12:04
Weak pull ups*
Much effort.
Morning wod,
4 rounds
Rope climb 15ft*
Tyre pull/drag 40m
Farmers walk back
*Rope climbs additional 1accent each round
10reps in total.
Simple wod.
Then-
Bumper sprints challenge with jordan,
Similar with last night,
Bumper 15squats
Bumper 10push ups
Bumper 5 pull ups
Pm wod up next.
Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats
12:04
Weak pull ups*
Much effort.
Friday, November 16, 2012
111612
Sup?
Easy wod,
Run challenge with Soung,
Bumper to bumper
Bumper 15 squats
Bumper 10 push ups
Bumper. 5 pull ups
Then-
100m runs
25 pull ups
100m runs
25 push ups
100m run
25 squats
100m run
25 burpees
Back tight for burpees
Dont eat chili/sambal to run
Easy wod,
Run challenge with Soung,
Bumper to bumper
Bumper 15 squats
Bumper 10 push ups
Bumper. 5 pull ups
Then-
100m runs
25 pull ups
100m runs
25 push ups
100m run
25 squats
100m run
25 burpees
Back tight for burpees
Dont eat chili/sambal to run
Thursday, November 15, 2012
111512
Sup,
Easy morning wod,
5-10-15-20
Runs
Pull ups
Push ups
Simple timeless wod.
No pm wod. Ciaoz
Easy morning wod,
5-10-15-20
Runs
Pull ups
Push ups
Simple timeless wod.
No pm wod. Ciaoz
Wednesday, November 14, 2012
Monday, November 12, 2012
111312
Prepared workout,
Am Wod
5 rounds of
1:00 thrusters
1:00 lat rows
1:00 bar press
1:00 box jumps
1:00 rope battle
1:00 rest
This suck. Epic but suck.
Fitness level so so. Keeping it up to 5th round.
Pm wod,
Barbara
5 rounds for time,
20 pull ups
30 push up
40 sit ups
50 squats
43:50 without 3:00 rest
Previous was 44m with rest, how to judge? Did i improve? Or what?
Sigh
Hi Mr pukie. Fuck off
Unable to perform burpee due to back. But its getting better.
Am Wod
5 rounds of
1:00 thrusters
1:00 lat rows
1:00 bar press
1:00 box jumps
1:00 rope battle
1:00 rest
This suck. Epic but suck.
Fitness level so so. Keeping it up to 5th round.
Pm wod,
Barbara
5 rounds for time,
20 pull ups
30 push up
40 sit ups
50 squats
43:50 without 3:00 rest
Previous was 44m with rest, how to judge? Did i improve? Or what?
Sigh
Hi Mr pukie. Fuck off
Unable to perform burpee due to back. But its getting better.
111212
Pm wod,
Rubberband complex
2 rounds of
25 band press
25 band squats
25 band push up
25 horizontal band pull.
Fast workout for the no timer.
Fuck you work. U suck
Rubberband complex
2 rounds of
25 band press
25 band squats
25 band push up
25 horizontal band pull.
Fast workout for the no timer.
Fuck you work. U suck
Sunday, November 11, 2012
111112
This is it.
AM WOD!
Tabata Work
8 rounds of 20sec/10sec rest each
Double unders
Squat
Push ups
Pull ups
Sit ups
Looks easy, but tough like nails.
Pulls ups need work.
PM WOD
2 rounds of
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 pullups
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 push ups
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 squat
This is.. Exhausting but easy
1km warm down
AM WOD!
Tabata Work
8 rounds of 20sec/10sec rest each
Double unders
Squat
Push ups
Pull ups
Sit ups
Looks easy, but tough like nails.
Pulls ups need work.
PM WOD
2 rounds of
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 pullups
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 push ups
0:20 rope battle
0:20 rope slams
0:20 rest
0:40 squat
This is.. Exhausting but easy
1km warm down
Saturday, November 10, 2012
110912
Pm wod,
3 rounds
2 strict dumbell press right
4 push press
6 push jerk
20 push ups
2 strict dumbell press left
4 push press
6 push jerk
20push ups.
Push ups reduce 5 each rounds.
So its 20-15-10
Dumbell @20kg
Friday, November 9, 2012
Thursday, November 8, 2012
110712
Sup,
Simple wod,
8 rounds of pull ups
2 strict pull ups
4 Chest to bar
6 kips
Then-
4rounds of
10 bar dips
15 push ups
Easy eh?
Simple wod,
8 rounds of pull ups
2 strict pull ups
4 Chest to bar
6 kips
Then-
4rounds of
10 bar dips
15 push ups
Easy eh?
Tuesday, November 6, 2012
110612
Sup,
Due to wrist/back injury,
No lifts or burpees for the moment.
Pm wod,
amrap 15mins
Interval of 5 each movement
5-10-15-20...
Lunges to
squats to
push ups
Round 6+12
(5-10-15-20-25-30)
Save up for tomorrow
Due to wrist/back injury,
No lifts or burpees for the moment.
Pm wod,
amrap 15mins
Interval of 5 each movement
5-10-15-20...
Lunges to
squats to
push ups
Round 6+12
(5-10-15-20-25-30)
Save up for tomorrow
Monday, November 5, 2012
110512
Yo
A little push ups with sprained wrist.
Pm wod,
3 rounds For time,
25 lunges
Run remaining 400m round
25 double unders
25 air squats
17:42
Then-
Pushmore crossfit wod!!
Two rounds for time of:
25 Pull Ups
50 Push Ups
75 Sit Ups
75 Double Unders
27:40
Oh man, this ought be fun.
Back injury.
Help pls
A little push ups with sprained wrist.
Pm wod,
3 rounds For time,
25 lunges
Run remaining 400m round
25 double unders
25 air squats
17:42
Then-
Pushmore crossfit wod!!
Two rounds for time of:
25 Pull Ups
50 Push Ups
75 Sit Ups
75 Double Unders
27:40
Oh man, this ought be fun.
Back injury.
Help pls
Sunday, November 4, 2012
110412
Yo.
Came back from
Singapore lion dash.
Pm wod,
3-6-9-12-15-18-21
Log thrusters 18-20kg
Pull ups.
21:10
Sucked.
Slowly get it back.
Came back from
Singapore lion dash.
Pm wod,
3-6-9-12-15-18-21
Log thrusters 18-20kg
Pull ups.
21:10
Sucked.
Slowly get it back.
110312
Yo.
Lion dash today.
Didnt really put max effort.
And event sucked. Period.
But good getaway this weekend.
Wanted to visit singapore crossfit box
But failed.
Oh well
Lion dash today.
Didnt really put max effort.
And event sucked. Period.
But good getaway this weekend.
Wanted to visit singapore crossfit box
But failed.
Oh well
Thursday, November 1, 2012
103012
Hey
Am wod,
5 rounds of
20 push up
20 squats
Pm wod,
One round,
Sprint, 30 squats
Sprint, 10 push up
Sprint, 20pull ups
Then,
Runs and push ups +sit ups
Then, suicide run bball court,
Some drills, lunges, squat.
Reconditioning.
Am wod,
5 rounds of
20 push up
20 squats
Pm wod,
One round,
Sprint, 30 squats
Sprint, 10 push up
Sprint, 20pull ups
Then,
Runs and push ups +sit ups
Then, suicide run bball court,
Some drills, lunges, squat.
Reconditioning.
Subscribe to:
Posts (Atom)