022713

yo

handstand push up practice

10mins
dumbbell press 20kg
10 each hand

wod
4 rounds for time of
400m runs
25 dips
25 pull ups

29:40

pull ups mental block

022613

pm wod

flight simulator
5-10-15-20-25-30-35-40-45-50 and go down

stuck at 45th rep

45min
max rep 47

wod 2
3 person partner wod
5 rounds of
400m run
10 toes to bar
partner do rope battle while waiting for another to complete the run

022513

am wod
5 rounds of
20 double unders
2 muscle up
3 toes to bar

then-
mini flight simulator
5-10-15-20-25
double unders
if broken on the set will restart on the set

pm wod:
smith machine squat
3-3-3-3-3-3-3

90-95-100-105-110-115(f)-100(deep)

then-
barbell complex
10 rounds of

3 power cleans
3 push jerk
3 front squat
no let go until the round is complete

34mins+

wrist hurt

022413

pm
wod

dumbbell push press
10reps each hand
forgot the rounds

then-
push progression
10 pylo push up
15 bar dip
20 push up touch
25 push up

3 rounds.

022313

yo

am wod,
20 goblet squat
25 right hand db clean and jerk
20 goblet squat
25 left hand db clean and jerk
20 goblet squat
25 right hand db press
20 goblet squat
25 left hand db press
20 goblet squat

pm:
casual dumbbell complex

022213

the past few wods had killed me.

thus rest days

even up to now I don't feel like working out.

pm wod:
smith machine squat
12-10-8-6-4-2

60-70-80-90-100-110

then-
deadlift
5-5-5-3-3-3

100-110-120
130-140-150

then-
conditioning
12-9-6-3 for time of
45kg snatch
burpees

7:15

mental need work.

022013

yo.

no more am wod

pm wod:
5 rounds of
sprints
30 squat
sprint
20 push up
sprint
10 pull ups

done

long rest and
wod 2
5-10-15-20-25 of
lunges
push ups
squat

done

021913

squat time
smith machine
5-5-5-5-5

80-90-100-105-110

then-
power elizabeth
21-15-9 of
power clean
bar dip

9:50
slow. weak mental

021713

yo

no am wod

PM WOD!

for time of
50double unders
10 box jump 28"
40 du
20 box jump
30 du
30 box jump
20 du
40 box jump
10 du
50 box jump

28:19 (012913 :28:10)
slowed.

10 min rest
then-
tabata everything
8 rounds each
0:20 work, 0:10 rest
pull ups
push ups
sit ups
squat

done.

021613

am wod
squat
smith machine
12-10-8-6-4-2

70-80-90-90-95-100

then-
clean and jerk
10-8-6-4-2

45-55-65-75-85

pm wod
partner wod
farmers carry bball court
10 burpee high jump

4 rounds

021513

yo!

pm wod!
squat time
SMITH MACHINE
5-5-5-5-5
50-60-70-80-90

then-
3-3-3-3-3
80-70-60-50-40

then-
1 strict press
3 push press
5 push jerk

3 rounds of 50kg
2 rounds of 60kg
1 round of 70kg

then-
bench press
5-5-5-5-5-5(4)
70-80-90-100-110-120

warm down
3 min double under

021413

hey.

checking out Fuel Athletics

pm:
warm up : kettlebell swing

then partner wod
5 rounds of
5 burpees
10 squats
while partners rack 60kg bar

then-
split snatch
1-1-1-1-1
40-50-60-70-75(f)

wod 2
tabata this!
8rounds each of
0:20 and 0:10rest
pull ups (chained)
push ups (chained)
sit ups
squat (chained)

021213

yo

pm,
handstand push up progression

then-
100 pull ups (chained)
each break do 3 bar dips

021113

yo

AM WOD
Amrap 20mins of
tyre farmers carry bball court
5 burpees (high jump touch ring)
farmers carry back
5 burpees high jump

5rounds

PM
technique wod
5 rounds of
5 pistol squat (negatives) each leg
(rest 1min each round)

then-
5 rounds for time
6 dumbbell snatches 20kg alternate hands
400m run
10 pull ups

21:01

left leg not feeling right.
gotta roll

021013

happy chinese new year!

chinese new year crossfit wod
pm
5 rounds of
20 goblet squat
40 double unders

long rest
technique wod
5 rounds of
5 muscle up
(each round rest at 1min)

020913

yo.

am wod,
D.T
5 rounds for time of
12 deadlift 70kg
9 hanging power cleans 70kg
6 push jerk 70kg

29:10 (improved)

a lot of rest. clean technique rusty.
unable to rack, need to work on mobility and strength

then-
Deadlift
5-5-5-5-5
110-120-130-140(2)-140(1)

check form, check mobility.

020713

No am wod.

Coming up in the P.M
ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

time:
25:54 improve by 3min

then-
Annie
50-40-30-20-10 of
double unders
sit ups (anchored)

10:41

done

020613

what is up!

am wod!
5 rounds of
10 toes to bar
10 burpees
(minimize rest to 1min each round)

handstand push up head to floor
2-2-2

this skill need work.

pm wod,
20min
pistol squat progression

then-
150 push ups
each break do 10goblet squat

not good
then -
3 min double unders

020513

hey!

AM wod!
4 rounds for quality
15 bar dips
10 push ups
-reduce rest period mostly within 1min-

then-
4 rounds of
25 goblet squat 20kg
-rest strictly 1min each round-

PM wod-
skill practice
pistol squat progression (negatives)

then-
partner wod
5rounds of
3 muscle up
5meter push up walk
squat hold till partner finishes

then-
5 rounds of
plank hold 30sec
side plank 20sec each side

020413

am
handstand push up head to floor practice
chest to bar

pm wod,
3.2km run

then-
3 rounds for time of
30 pull ups
30 dumbbell 20kg split snatch (alternate)
30 double unders

37:26

never look down on runs,
hate runs!

020313

what sup.
lazy day.
rain day.

simple pm wod.
20min amrap of
5 burpees
10 push ups
15 sit ups
20 squats

8r+5+10
lazied!!

then-
7min amrap of
5 dumbbell snatches each hand 20kg
25 double unders

4r+10

then-
3 rounds for quality
10 push ups
10 goblet squat
10 strict pull ups

020213

yo

zombie run malaysia 2013 in the AM

PM wod:
5 rounds of
50m tyre sled
20 goblet squat @20kg

no time.

then-
pyramid ladder of
2 dumbbell thrusters 20kg alternate
1 muscle up

1-2-3-4-5-4-3-2-1

too much rest.

020113

what is up.

no am wod, legs are fried.

easy go this time.

pm wod.
skill progression,
amrap 20mins of
2 muscle up
4 toes to bar
6 handstand push ups
8 burpees

4r+2+4+5

handstand slow..