083012

Yo!

In the P.m
Power isabel,
30 power snatch for time,

7:40

*not enough sleep. And body not ready.

Then-
Randy
75 reps 75pound snatch
For time,
9:59

Excuse for today, snatch work only.
Now go fuck yourself!

3 rounds
5 perfect cleans 35kg
5 bench press 140-150-160lbs
That's all folks

082912

Hey!

Todays wod will be slightly light, leading the team,

AMRAP each movement,
2:00 work, 1:00 rest in between of
Squat 65/60
Box jump 20" 60/50
Battle rope -
Push up 60/60
Pull ups 22/20
Burpees 20/20

No penalty, but did the penalty rubs with Shaun, new TAP member.

All is good. Kinda exhausted already.

082812

What's up!

In the A.M
Max rep unbroken,
Incline push up
Squats
50/50

In the PM!
In 20 minutes,
2 dumbbell snatch alternate hand 20kg
2 burpees
4 dumbbell snatch alternate
4 burpees
6 dumbell snatch alternate
6 burpees
8 dumbbell snatch alternate
8 burpees
....
....
9 rounds
18 dumbbell snatch 10 burpees
Total, 90 snatch 82 burpees.

Gotta work on burpees.

Then-
20 db swing
5 pull ups
4 burpees
15 db swings
10 pull ups
4 burpees
10 db swings
15 pull ups
4 burpees
5 db swings
20 pull ups
4 burpees.

And up next!!!
Coaching Tim.

And ending with a wod,

3 rounds of
25 wallballs
50 box jumps 20"

Done set sleep!

082712

Hey!

Yesterday was rest day.
Woke up lazy in the cold morning, and i knew right then, i need to tackle it with a workout.

A.M,
50-40-30-20-10 squats
20-20-20-20-20 incline push up
For time,
09:12

Body is still not fit. Period.

Coming up in the P.M,
For time:
25  Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
40 Bar dips
20 Knees to elbows
30 dumbbell swings 20kg
30 Sit-ups
20 Hang squat cleans, 20kg barbell
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

For time,27:10

After a short rest,
Tabata 0:20 work 0:20 rest
Rope battle 8 rounds
Rope slams 8 rounds

That is all, it felt like i didnt give my all.
I know i could do better.
See ya!

082512

Yo!

Today is rather simple.

150m runs
40 squat
30 sit ups
20 push up
10 pull ups

Time,03:18

Then,

TTDI STAIRS
5 rounds, at top 1 burpee + 1 each round.

Then,

Death by muscle up
Each minute,
3r+2

082412

What is up!!

Today is a rest day, i'm out training Pravin and Chong Fu.. And they tell me to join the WOD i prepared for them.

For time,
400m runs
40 squat
30 sit up
20 push up
10 pull up

Time, 4:57

Overall was good, pull ups need work. Slow on the sit ups and runs.

That is that. Rest now. And mobility

082312

Yo people!

Today i'll be weightlifting with my new wrist support!
Back to D.T

D.T
3 rounds for time
12 Deadlift 70kg
9 Hang power cleans 70kg
6 Push Jerk 70kg

Time, 12:50
Previously was 12:20 @60kg

I must RX this wod next time.

Time to work on cleans.
Clean drills,
Front squats and that's for today

Front squat
1-1-1-1
90kg, 100kg, 105kg(pr),110kg(pr)

Didn't dare to go for 5th set. Fight another day.

082212

Yo what is up!

So I met up with Pravin and Ming Kim,
Did a pushmore wod,

For time,
10 rounds of
100m run
10 burpees.

Result, 20:24


All is good! Pravin is good, have strong determination. Good training partner.

082112

Hey there people!

Today seems like a lazy day. Rain all day there weather is great for sleeps!

But no!

Today's wod,
20 minute EMOTM of
Odd minute burpees max rep
Even minute wall ball 10 rep

Burpees suck! Period.
I went average of 8 reps and i'm dead!

Then,
Met up with Chong fu and lawrence for a wod..
15 minutes AMRAP of
5 pull ups
5 toes to bar
10 bar dips

7r+2.
It was ok, nice and easy.

That is all, hardcore mofo!

082012

Hey people!

Today is a lazy day. But by right, it's a rest day.

But i hit up a wod anyways,
AMRAP in 15 mins of
15 dumbbell snatches 20kg each hand
5 muscle ups

2r+15+15+2

Clearly, my muscle up needs work. But i am sore out.. Couldn't summon my energy.
And my weight dropped. Feista time!

081912

Hey peoples.

It's holiday season, which means hardcore time.

AM WOD,
20mins AMRAP of
400m run
40 airsquat
30 sit ups
20 push ups
10 pull ups.

2r+400m+40+20

If Gary Roberts can do one round(rows instead of runs) in 4mins plus.. I should able to do so too.
But my one round was 7 mins. This is bad. Real bad.

So today i diy a medicine ball. If you happen to read this and wanna diy, drop a comment.

Pm wod,
"karen"
150 wallball shot for time (20lbs)

Time, 15:00

Long time no see medicine ball.

081812

Yo.

Today was suppose to be TAP wod. But issue came up. The member are being an ass.
They need to work on their attitude. But not to say mine is entirely perfect.

So i came up a wod myself,
AMRAP 20 minutes.
10 sb 50kg back squat
10 log press @ 22kg.

7r+1

My mental need a lot of work. Sandbag is a issue now. Tearing apart.

Well since I'm training/coaching alone now, i need to learn most stuff myself. Independent wins.
Partner are motivational tools.

081712

Hey peoples, whats up!

I got my energy back, watch a few crossfit videos.. Especially the "killing the fat man" which inspires me to coach people.
I guess the universe is already hinting me strongly on these.

So i met up with Pravin in the park, he's actually approaching me and asked me for a wod.. And here's what we did.

3 rounds for time,
20 burpees log press
Overhead log lunges 40m+-

Time, 20:04

This wod is inspired by one of the workouts from "Killing the fat man".
Which also made me realize, i need to start training my overhead squat.

081612

Yo peoples!

We got a new toy to play with, its a prowler.
Something that i seldom play with.
I tried to load it with my 50kg sandbag, but it wont budge. Not even if i load it with logs. THIS MEANS I'M WEAK!!!

So today's wod to get stronger.

5 rounds for time,

Prowler push, 45m+-
Pull prowler back
10 pull ups.

Time, 17:30
Not a good timing. Pull up got weaker.
Sign of insufficient rest.

Have to go light after tomorrow.

081512

Yo what's up guys!

Today's wod will be one of the crossfit standard girls. One that involves gymnastics and metacon.
Light metacon that is.

"Annie"
50-40-30-20-10 reps for time of
Double unders
Sit ups

Time,13:55
Good work on double unders, jump at stationary, dont hop around!
Sit ups are bad!

Period!

081412

Yo what's going on people!

It had been isolation of different work each day. Gymnastic, weightlifting and now.. Metacon.

Today's wod, inspired by crossfit.com
3 rounds for time,
400m runs
150 double unders

Time, 30:36

Double unders improve a lot better..
Need a lot of mental work on runs.

Metacon only.

081312

Yo what is up?

Is one of those days again.
Wind in my head, but ain't gonna stop me for working out!

Crossfit.com wod,

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

50-55-60-65-65kg
60-65-70-75-80(2)kg
65-70-70-75-79kg

I would say, I FUCKING NEED A LOT OF IMPROVEMENT!!!!!
new Goal to achieve! SHOULDER PRESS AT BODYWEIGHT!

Up next. Back squat!
5-5-5
80-90-95kg

Then-
Some chest work with
5 bench press
10 rotary chess squeeze

Cable pulls and such.

There is goes, one of those days.

081212

Hey what is up people!

Today is a lazy day. Period. I had enough sleeps.. But still sleepy.

But i workout.
Today's wod,
30 rounds for time.
1 burpee pull ups
2 toes to bar
Time,13:55
Could have beaten fei, if i hadn't tried muscle up for 2 rep.
Plus yesterday climbing killed me.

Oh well, more coming soon.
Got new logs!

081112

Hi guys what's up!

I woke up with an unusual lethargic feeling. Probably the food.. Or the weather. I don't know.

So Jordan asked for a rock climbing session, and i went.
Had a few great climbs.. Forearms sore crazy, but i know i had improved a lot.

Came back and had a huge meal.. And a wod.
5 rounds of
5 50kg press/jerk
10 assisted hspu

Time to tackle weaknesses.

Tomorrow won't be that comfortable!

081012

Hey guys whats up!

Yesterday was a rest day, not entirely. Went back hometown to clear furnitures.. Didnt get enough sleep。

Today, did a single wod.
3 rounds of bump to bump runs
80m sprint
60m sprint
100m sprint
All length are estimated.

Thats all metacon today.

080812

Hey guys and girls!

Today's wod would slightly me light, but intense.
A.M,
Super hardcore hundred.
25 pullups
25 pushup
25squat
25burpees
With shuttle runs (basketball court) in between intervals.

At night, TAP workout..
AMRAP 20 minutes,
30 double unders
5 squats
30 double unders
10 squats
30 double unders
15 squat
30 double unders
20 squat
30 double unders
25 squat
And so on till 20 minutes up.

Result, 8rounds +10

A short rest and..
"Cindy"
AMRAP 20 minutes of
5 pull ups
10 push up
15 air squats

Result, 11 rounds.
Previously was 12 rounds.
Disappointed, thought i could go more.. It felt easy. Too much rest time.
Probably going to hit it soon!

Rest day tomorrow. Help dad out on shifting furnitures.

080712

Yo what is up!
I've took leave for the week.
This means full on power workout!

Today,
In the A.M,
Hardcore hundred.
25 pullups
25 dips
25 overhead squat (stick)
25 burpees.

In the evening, Pushmore Wod,
2-2-2-2-2 turkish get ups
12kg,16kg,20kg,24kg,24kg

Then,
15mins AMRAP of
10 deadlift 100kg
10 burpees
200m runs

4rounds+10+5

Turkish get up may look easy. But focus is essential.
Still need a lot of work with burpees.

then,
Tried to PR my snatches,

1-1-1-1-1
60kg,65kg,70kg(pr),75kg(f),75kg(f)

still, a technique problem. It's time to learn overhead squats.

Once again, TAP had no workout. But i'm quite burned out too.
Tomorrow will be another day

080612

Yo whats up man!

I guess today will be rather simple single wod,
From the Crossfit main site, crossfit.com..

"tabata something else"
20sec of work, 10sec rest
Pull up
Push up
Squat
Situp
8 intervals each.

Record score by total reps of all 32 intervals.. But i skip that.
I just know my pull ups and push up had a bad habit of taking long rest.
Suck.

Today i train with 2 new guys, one of them, Pravin, was strong willed and motivated. Good training partner!

080512

Hi guys!

Today's workout will be interesting.
No wod in the A.M but..

In the p.m,
50 db swings 20kg
50thrusters 25kg
50 db snatch 20kg alternative hand
50 pull ups
1500m run

Totally died at runs. No idea why thrusters can be so tiring!!!!

No TAP workout tonight, i'm skipping 200 team hammer slams.
Rest well.. See what happens tomorrow.

080412

Hey what is up people?

Yesterday was a rest day, not feeling it. Tried thrusters but sandbag giving me trouble.. So i did it today.. Something similar to bear complex,

In the A.M
3 rounds,
5reps of cleans to frontsquat to pushjerk to back squat to push jerk.

Time cap of 20mins.
Did 2r+3..
But i finished it anyway.

Up next evening, to the park.
A little warm up runs follow by..

Pyramid burpees
2-4-6-8-10-8-6-4-2

Then-
5 rounds
Stairs run/high knee.
At the top, 20 team clap pushup with Neil.
Team clap pushup work as both teammates goes down for a push up and finishes the rep by clapping tagging one teammates hand, then go for the next rep.

Strain to the shoulders for holding.
Overall was good.

080212

Hello peoples!

It had come to my attention, i haven't been conducting 2 or more wods in the same day. Time isn't on my side. Plus TAP hasn't been active lateley. On the other hand, i have been regularly train everyday.

So today's WOD, in the name of my new born nephew,
"Ethan"
5 rounds for time,
175m runs
20pull ups
20bar dips
20air squats

Time, 33:12
Gotta work on my metacons.
Endurance been very weak lately.

080112

Hey what's up guys!

Today will be a great day. A great day to do burpees.
here's the wod,

5 rounds of
5 burpees
5 burpees box jumps 16-18"
5 burpees pull up
5 burpees toes to bar

No timed. Just mental and skill work.
Funny I cannot perform a muscle up. Which means, muscle up skill work after this.

But then again, i felt that injury