Tuesday, July 31, 2012

073112

Yo man! Getting strong out there?
I know i am!

Today's wod,
3 rounds for time,
15 hang power cleans. @135lbs
15 burpees

Time, 11:18
Need a lot of work with cleans. Racking still sucked.

Next,
Bench press,5reps each
Heavy 80kg
Medium 60kg
Light 50kg
Light 50kg
Medium 60kg
Heavy 90kg
Heavy 90kg
Medium 60kg
Light 50kg

End with back squats.
3-3-3-1-1
80kg,90kg,100kg,110kg(pr),120kg(f)

I will return stronger!!

Monday, July 30, 2012

073012

Hey whats up peoples!

I've been away for 2 days. A full on cheat days. All the fattening food. empty meals. I tried to kick in some workout but no luck.
Did a little skipping.

Today came back and did 2 workouts.

150-125-100 single skips.
21-15-9 weighted 20kg pull ups.

Then, 5-5-5 assisted pistol squat. Multiple 2 for left leg.

TAP wod,
3 rounds
15m pushup wheelbarrow,
20 burpees,
15m fireman carry,(Soung 82kg)
40 squats!

Manage to unbroken my squats.
Like it!
Gonna train hard! August is coming!

Friday, July 27, 2012

072712

Hey guys! What's going on!

Today, i just smash out one of the most gruesome crossfit hero wod of all time.

Murph,
1600m runs

100pull up
200push up
300squat

1600m runs

Time, 1:03:03
The longest workout ever.
I break it up to 10 rounds of 10,20,30 pull up push up and squat.


This is enough for the rest of the day.
I'm going to for a short vacation for tr weekend. Bring my gears too.. In case of a workout. Never know!

072612

Hi and what is up!!

Woke up sore in the morning, more like worn out.. So this means today's wod should be easy.

I train skip ropes, trying to get the double unders.
Still didn't get it.
Then it's hardcore hundred.
25 chest to bar (crude)
25 dips
25 sb squat 50kg
25 burpees.

Done for the day!

Wednesday, July 25, 2012

072512

Hey people! What is up!

Today was a good day. Short hours of work, more time to workout.

Here's the WOD,
20mins AMRAP,
50ft sled pull with tyres +20kg
50ft sled drag with same tyres and weight.
6rounds.. It's good i assume.

So up next!
TAP WOD!
4 rounds for time,
400m runs
20 toes to bar
10 box jumps
Time,24;40

Not bad, got full of energy. Arms are fine!

Tuesday, July 24, 2012

072412

Hey what's up people!

I busted my arm last nite, and had my first DNF(did not finish). Disappointed.
But i woke up next morning without sore..

So i tried a wod,

Run 100m, 50burpees
Run 100m, 50pull ups
Run 100m, 50push up
Run 100m, 50air squats.
Time, 21:57

It seems my arm will sore right after. Not a good sign.

Gonna run if off, sprints now.

Monday, July 23, 2012

072312

What's going on people!

Today's wod is rather simple. Still thinking whether should do the pushmore Wod, but first.. Strength.

30 reps clean and jerk,
First 10 @60kg
2nd 10 @70kg
Last 10 @ 70kg..
Going to 80kg, but elbow busted.
Lets not hope it's a tennis elbow.

Today's pushmore workout,
5 clean and jerk @60kg
5 pull up
10pushup
15 squat

DNF, 3 rounds.
Busted arm.. Can hardy type this either. Better rest well dude.

Sunday, July 22, 2012

072212

Hey peoples!

Today was easy day. I notice i've been weightlifting or doing heavy stuff whole week. So it's going to be metacon today.

WOD for the day,
Burpees ladder 1,2,3...10
L Pull up 5-5-5-5-5
Then,
5k run
Result, 37:58

Very slow run, nutrition plays a roll. Today is cheat day anyway.



Saturday, July 21, 2012

072112

Hi guys!

Yesterday was a Rest Day.

This A.M workout

3 rounds for time,
Sandbag 50kg carry (left)
6reps  Sandbag shouldering
sandbag 50kg carry (right)
5 reps muscle up

result: 19:24
Looks easy, but all movement slowed me down.

Up next Evening WOD

5 rounds
Rope climb 1 ascend (15ft +-)
Tyre sled drag 50ft +-
tyre sled pull 50ft+-

Time, 14:40

Learning to hook the leg properly.






 

Thursday, July 19, 2012

071912

Hey what's up guys? Staying strong?

Today i woke up, totally burned out..
This means i need to work on my nutrition a little bit.. But workout first.

I basically did nothing in the A.M, other than a lot of walking due to my work.

Went home early for a good nap.
And hit the Body Gauntlet 1.0
3:00 min of each bodyweight movement.
Burpees 31
Pull up. 39
Push up 84
Air squat68

Overall improvement compared to last month (062012).. But did not reach the highest result.
No excuse, have to work more on it!

Up next, The Alpha Project (TAP) meets!
In honor of Mogan's father who passed away this evening, we named this work out,

"Chandra"

Tabatha, 0:45 work 0:30 rest
4 rounds
Hammerslams
Squat
Sb carry
Log toss
Pull up
Burpees

Wednesday, July 18, 2012

071812

Hey what's up guys!

Today is nice and easy, a little metacon and a little strength.

Brought my dog out to jog 2 rounds,
Est 500m each round
And had a little walk, and again 2 rounds.

Come back and decide to lunge with the sandbag,

3 rounds of
Weighted stationary lunge 10steps @50kg sb
Continue with 5 sb squats

That's all, nice and easy.

Tuesday, July 17, 2012

071712

Yo what IS UP???

I'm feeling extra strong today! Down a cow for lunch, scare the hell out of my friends.
In the A.M,
Hammered out 30reps of 50kg squat with sandbag.

In the P.M
Crossfit.com workout!

Isabel!
30reps of snatch@135lbs/60kg for time.
Time, 6:00 flat!
Surprised i can do snatch with that weight.

Up next,
Pushmore WOD,
As many rounds in 15min,
6 deadlift @75kg
9 knees to elbow
12 push up

Result, 7r+15

Could have complete 8!! Goddamn!

Now,
SNATCH
1-1-1
65kg 70kg(f) 70kg(f)

Sigh

Monday, July 16, 2012

071612

Hi guys!

Remember what I said the day before?
About the Wod,
I tweak it..

3 rounds for time,
5 burpee muscle up
10 thrusters @50kg sandbag
15 box jumps

Time, 31:47
Thrusters are hard, especially with thr sandbag. Crazy, but it's good training.. The bar was wet, so muscle up is quite difficult.
Need to really work on my endurance and strength.
Going to punish myself with burpees.

On the other note, i can go 5 muscle up consecutively. Could go more.. But it's good progress.

Sunday, July 15, 2012

071512

Today,
Is a bad day.
While the champion crossfitters are competing in the 2012 Crossfit Games,
I was out drinking and getting drunk.

Lack of sleep, and woke up with hangover, puke everywhere.

Since that happen, There's no point pushing it today.
Went ahead play some basketball.

Thought of a workout for tomorrow,
10 thrusters(50kg sandbag)
10 burpee muscle up.
10 box jumps
5 rounds

Just a thought.. Now it's time to fill myself up!

Saturday, July 14, 2012

071412

Yo what is up guys!

Apparently I've haven't been doing metcons a lot lately.
So I had a good rest in the day.. fix up my 50kg sandbag... it looks more lethal now.

And in the P.M
hit up a WOD with Ming and Soung.

Pyramid runs and burpees (Similar to 071112)
run 100m, 2 burpees
run 100m, 4 burpees
run 100m, 6 burpees
run 100m, 8 burpees
run 100m, 10 burpees
and back to
run 100m, 8 burpees
all way down to 2 burpees..

No timed, but estimated 13mins in completion.

After a light recovery,

Griff is up next.
800m runs
400m run backwards
800m runs
400m run backwards

result, 15.37
 improved since the last time I performed.

All is well, Crossfit Games 2012 is on live. Stay tune!

Friday, July 13, 2012

071312

Hi what's up guys!

So i've slept 9hours, can't say it's solid.. But it's the longest ever since I started work.
Woke up fresh!!

AM hardcore hundred
5chest to bar
20 pull up
5 hand release
20 push up
5 box jumps
20 air squat
25 burpees

Feeling great!

In the P.M

Fran!
21-15-9
Thrusters @95lbs
Pull up
Time 8:30*
*could have gone better! Eat right food and better mental rest!
Had awful meal in the noon.

Ending workout with,
5-5-5-3
Bench press @85kg-95kg
7-10-10
60kg

Deadlift
10-10-10
60kg-80kg-90kg
5-5-5
100kg 110kg 120kg
3-3-3
130kg 140kg 150kg
1-1-1
160kg 170kg(pr) 180kg(f)

Awesome! Must improve better! Sleep helps performance!
Now, watch the diet!


071212

Yo!
Today is full gymnast,
My body total sore, i think injury is coming up.

A.m i hit
20-15-10
Push up with bands
40-30-20
Banded squat

And in the Pm
20-15-10
Pull up
Toes to bar
Dip

Just for fun.
Planning to sleep 9 hours.
Good night!

Wednesday, July 11, 2012

071112

Yo!

Believe or not, today's WOD is rather simple and easy.

2burpees
100m run
4 burpees
100m run
6 burpees
100m run
8 burpees
100m run
10 burpees
100m run

Done.
It's a rest day, but no time to sleep.

071012

Alright boys. It's weightlifting today!

I picked up a WOD..
Guess what? It's crossfit games event 12.2 open event

In 10 minutes,
30 snatch @45lbs
30 snatch @75lbs
30 snatch @100lbs
As many reps @120lbs
(this is Masters men/women category load)
Result, 93 reps total.
I did additional 7 to make up to 100 reps

Ending it with
shoulder press

5-4-1-1

40kg, 60kg, 70kg, 75kg(f)

Push jerk

5-5-1

65kg,70kg,80kg(f)
This is the weirdest i've ever seen.

I'm new with shoulder presses.. Hardly train them.


Monday, July 9, 2012

070912

Hey what is up people!

Due to pass few days "hardcore" restless workout..
I decide to go easy today..

Look up to Pushmore gym wods consist of deadlifts and burpees..

I decided to just stick with burpees

75-80 burpees for time
Result, 11:55

*I found a weakness, my shoulders tend to sore after high reps.
have to check breathing. 

I wonder how the opens did 118burpees in 7minutes. Sigh.

Sunday, July 8, 2012

070812

Yo people.

Today is rest day.
No wod.
But did a volunteering labor job

That consist of concrete carries and lifting.
108kg of concrete.
Wheel barrow.
Deadlift movements.

That is all.

Saturday, July 7, 2012

070712

Hey people, what is going on!

So, today is the day I decided to visit the stadium, nostalgic.
Visit my long time coach, Mr Zol.
Not very happy to see me, but I get used to it.

So I hit up a small workout,
10 toes to bar
20 push up
30 air squats
Shuttle run 20% of football field

10 toes to bar
20 push up
30 air squats
Shuttle run 50% of football field
 10 toes to bar
20 push up
30 air squats
Shuttle run 80% of football field
 10 toes to bar
20 push up
30 air squats
Shuttle Run 100% of football field

For time at, 18:05
Just to get my heart pumped.

and a few discuss throws, manage to hit 45meters, I guess. Form suck.

when home and had a good rest.
up next! EVENING WOD!

It was raining heavily. I thought of a WOD with tyres.
But it won't happen today.

So a simple WOD i tweak..

800meters run (with my dog)
5 rounds of 5reps MUSCLE UP
800meters run (with dog again)

time at 26:27

Really? Muscle up really slowed me.. it's pain. I wanted to go 10 rounds.. but that will surely tear something..



070612

Hey what's going on!

Just a short post, cause I didn't do much the whole day,

in the A.M, threw out some burpees
10 rounds of
5reps burpees.

casual.

While in the P.M,
rush back from work and visit a gym.
Did a..


Front squat
3-3-3-3-1-1

60,80,90,95(pr),100(f),100(pr)

So this determines, my
3RM is 95kg,
while my
1RM is 100kg.

(f) means fail, or improper form.
I'm not 100% satisfied, I need to work on better form.
especially ASS TO GROUND! gotta keep that check.

Thursday, July 5, 2012

070512

Hey people!

Today was pretty light and easy day. Conduct an incredibly easy wod due to lack of equipments.

In the AM, 50 Overhead squat with stick, 50 air squat.

In the PM,
21-15-9
50 pound dumbbell swing
42-30-18
Pushup on dumbbell.
for time
Result 6:18

Can go faster if it's a proper kettlebell.

Finish with 3 rounds of
2 50lbs dumbbell front squat 10reps

Ass to ground. SHIT!!!

070412

Yo what's going people.

Well, in the AM i did a little drill,
Overhead squat 60reps?
Minor stuff.

In the PM however,

5rounds of
1 muscle up
5 toes to bar
20-25meter stationary tyre pull
Flip tyre back

Tyre pull was a killer, usually we did it with the smaller rope with shorter distance.. But this time i did it with the thick rope, got me into desperate mode, but i still finish it!
Gotta work more on my muscle up!

Ming came and did tyre flips though.

Wednesday, July 4, 2012

070312

Hey what's up people!

It's Tuesday, initially it's suppose to be a rest day.
But rest day? Seriously?
I don't take rest.. I'm always on the move.
That's my weakness.

In the A.M, stretch a little bit and hit 30 reps + of overhead squat, with a stick.
Gotta start learning those OHS!

In the P.M

train with rope climbs.

Tada

I need to work on rope climbs fast. It's essential.

Kinda hit my shoulder hard, I think I had a minor injury.
Gotta see how it goes the rest of the day.
At the same time, burned my leg while descending. Not fun!.

Monday, July 2, 2012

070212

What's up guys.

You know about me involving with crossfit, or whatever i'm doing.. To be the best, you gotta tackle your weakness.

I know a couple of mine.
Muscle endurance, and stamina (metacon)
So i make a routine, sorta, 100squats a day.
I hit it the day before, i hit it this am.. As well as banded push up. No more body weights.. Unless of course the bands are not around.

So i did a wod, that tackles my main weakness..

Nicole

In 20minutes
400m runs
Max reps pull ups.

Results: 15,12,12,12,10

I hate running. And i need to get more reps to those pull ups.

Up next, visiting a gym that Neil goes to.

Did a 15minutes EMOTM
2-3 reps clean & jerk
First 5 min @ 65kg
Next 5 @ 55kg
Last 4 @ 60kg
Last minute 3reps@ 70kg

Assuming the bar is 15kg.

Totally worn out. Gotta replenish myself. Dayum!

Sunday, July 1, 2012

070112

Whats up yo!

I start the first of july with a big bang!
A killer wod in the AM!

Tyre pull 40m
Farmers walk 40m
Run 200m
Tyre drag 40m
Farmers walk 40m
Run 200m

3 rounds
Really test your heart out.
Conditioning work.

In the PM
just a little sports.
Basketball,
And some pull up, push up and 100 squat.

Been slacking a lot lately. Need strength!!