063012

Hey what's up people.

I've been very lazy lately, been resting and resting, my mind is like,"you should rest more!" but not anymore!

I'm ending June with a WOD

Brenton.
Hitting it up with TAP players: ming fei and neil

3 rounds of
30m bear crawl
30 standing broad jump
After every 5th jump, do 3 burpees.

Result 5:51
Every round i did 3 burpees only.

Its a good conditioning, we should have done 5 rounds. Should have double check.

Sunday will be 1st of JULY!
Gonna hit it up with a super killer Wod that i thought of.

See you soon. Rest is over!

062712

Hey peoples!

Gonna tell you, today is H.A.M day!
Hard as a motherfucker!

Early AM did a hardcore hundred.
25 pull ups
25 push up
25 air squat
25 burpees

I had unbroken air squat! But the burpees.. Killed me!

After my work, i got home early, plan to visit the gym but my body says no. So i napped.
Woke up with a great determination to perform a benchmark WOD.

I saw Joshie, involve dumbbell snatch and pull up. A L-sit pull up.
Cant do that so i tweak the whole WOD.

40 dumbbell snatch @20kg right arms
15 weighted pull up@ 20kg
40 db snatch left arm
15 weight pull up.

40 db snatch right arm
10 pull up weighted
40 db snatch left arm
10 pull up weighted
.
Wanted to go for the 3rd round.. But my lats gave up on me. This is hardcore indeed.

Up next, Fei's place for TAP WOD.

4 rounds for time of
15push up
20steps lunges
50m runs

Result 5:46

End the day with a little tyre flip. Too light it doesnt feel a thing.

Nice and easy.
3 sessions in a day!! Suppose to be my lifestyle. Its coming true!

062612

Hello strong athletes.

Today was a nice and easy day.
Got back from work, so I decided, why not do some rope climbs since I had that rope for so long and all I did was rope slams?

I hang it up on the tree, secure it and attempted my first 10-15ft rope climb (without legs).
Ascending was fairly easy, but descending on the other hand... I slide down. Burn my fingers.

So after a while I try a few more attempts.

 Got the hang of it.



After a few more tries, I went to do rope slams tabata,

8 rounds of
Tabata 0:20, rest 0:10
Rope battling
Rope slams
Rope (swings)?

Rope are good tools. Rope battling can really strengthen your arms. Not tol sure it is a metacon or a gymnastic move.. I will categorize as metcon first.

062512

Hey people!

After the marathon, my calf are total smashed. Muscle pull i assume.
But i getting a hang of it.
So most of you would advice me to rest...

Instead, i hit a crossfit benchmark wod.
one that is most feared by crossfitters.

Barbara
5 rounds of
20 pull ups
30push ups
40 sit ups
50 air squats
(rest 3:00 between rounds)

My result 44:20 including the rest time.

I consult online on recording the results, some says i should record my time for each round.. While some did not include rest.. And some did not rest at all.

Maybe i should try again, without rest.

062412

Yo!

It's sunday, my friends will know that i usually wake at 7am for the same routine every sunday..
BUT NOT TODAY!!!

Woke up at 3:30am
Why?

Standard chartered marathon 2012
Now, i did not registered to run, i sorta late for registration.. So i replace a stranger, Ryan Ng.

I ran 10k leisure,
While Ming ran 21k for the first time. Respect!

The ultimate metacon in my life!!
I dont understand how a lot of my friends manage finish in time at average 1hour.

My time, 1:20:10
My 5k, 32:40
Still couldnt manage finish within 20:00.

This weekend, i've seen a lot of strong people. Man that that does double wods, clean squat @ 100kg++
Some that beat my scores.

These keeps me motivated, and the world is not small, there are stronger people improving each day.. And so am i!

062312

Hey guys,

So i plan to visit Pushmore for their open day workout.

12 minutes of
10kettlebell swings @32kg
10 burpees
50m runs

5rounds. Should have
Go for 6!!!!!!

Argggh

062212

Yo what's going on!

So the night I hit the gym. But before that, in the A.M i did Bradley's workout again..
3 rounds of
5 toes to bar
10 push up
15 squat

So at night..
I tried death by thrusters @60kg
Only last 3rounds +3
No comment on that. I just got lazy.
Since i'm too worn out to do anything after all the lifting.

So i went to try 1rm with Snatch
It's 65kg. Awesome.
Aiming to go 75. Soon

75 baby. But front squat first

062112

Yo! What is up!?

Today i got a little ambitious. Well not really cause i chose the so called easiest workout from the Crossfit regionals events.

Event #3
10 dumbbell snatches (alternative hands)
Sprints
4 rounds.

The event uses 100lbs dumbbells, but it's too heavy for me.. SHIT
So i tweak to 70lbs. Not sure how long is the sprint.. I just ran across the gym. That's it.

70lbs.. Felt like i could go heavier.. 80maybe? It would be a challenge.
I did a 1rm with 90lbs.

Gotta get strong Jeck.

One thing i'm very disappointed,
I threw out another workout,
Death by Burpees muscle up/pull up.

3 rounds (muscle up)
3 rounds (pull up)
I quit at +3 reps. I sworn i could have gone finish the 7 round.. I quitted.
Ass.

Punish myself with 2k rows now.
Ass face

062012

What is up!!!

So last night was the monthly performance test.. Something that i came up with just to see where i stand.. And oh boy i sucked.

I come to conclusion that nutrition and rest plays an important role in performance. Well duh!

It was BODY GAUNTLET 1.0.
3:00 of each body movement
1:00 rest between.
Burpee 30
Pullup 33
Pushup 73
Squat 63

Only burpees improved. I had sucky diet on the day.
Currypuffs, and eggs. That is no good.
Gotta wait another month.. Since now i got most of the form right. It's time t improve!
See ya!!

061912

Hello boys.

If you keep track with what I do, you remember i did double wod most of the time.

I'm totally sore out, it's suppose to be my rest day as my tells me so. So, what do i do?

I went out to do 3 rounds of sprints, probably 150m
And then a little pullup, toes to bar and practice my handstand. Getting the hang of it.

After that i just drop dead.

061812

Hey, what's going on JeckShen here and today I'm about to share one of my toughest and gruesome workout.

Ever heard of the "Bear Complex"?

 This is what I did,
5 rounds of 7 reps
Power clean,
Frontsquat
Push Press
Back Squat
Push Press.

The idea is to make it unbroken for 7 reps.
Which I epically failed.

I loaded my weight at
40kg, 50kg, 55kg, 60kg and 65kg.

It was a killer, I keep breaking it cause my front squat is killing me. As well is my wrist.
Still couldn't rack the damn thing.

So Bradley came after awhile for a short easy workout.
I suggested Jackie

Row x1000m
50 thrusters @ 45lbs
30 pull ups

my result : 11:56.
A month ago I did 14:46 but with a 50lbs bar.
Overall it's good, especially there is someone pushing you. It's a big difference.

There is my double wod night again.
No idea if it's a good thing to do a double wod, but I utilize my time as much as I can.

061712

Hey people!

So it's been a very lazy Weekend. I haven't hit the gym since.
Been outdoors doing gymnastic stuff.
I thought of applying sports this Sunday, but my boy Ming called for a workout.

So we went out, threw some balls and hit this.

Ladder pyramid  pushup bar.
1 rep @ lower bar
1 rep @ higher bar
2rep @ lower bar
2rep @ higher bar
.
.
.
10 rep@lower
10 rep @ higher
9 rep @ lower
9 rep @ higher
all the way back to 1 rep.
(All that is one round)
 
Ming unable to continue 2nd round,
So I finish all 3 rounds, was suppose to go for 5 rounds but it was time consuming, and it took more than an hour.

So that's my weekend.
Time to hit the gym. Probably going to try the Bear Complex, probably.

061612

Saturday. To make it better.. It's lazy Saturday!

I woke up with total energy depletion. Dried, drain.. Whatever you can call it.

And i continued napping..never had such comfortable naps for a long time. So i woke up to lunch with dad, birthday and fathers day.
Nothing much about that. You all probably think I'm such a ungrateful son but this is not a personal story blog.

Rest day today, might as well be a cheat day.
Sinful indian food.

What i do on a rest day?
A little stretching and gymnastic movement.
So i did a little of brad's workout for time.
3 rounds of
5 toes to bar
10pushup
15 air squat.
Result 2:52

Like a warmup.

And den.. Death by muscle up.
Assisted muscle up with bands
Result: 3 rounds.

Death by pull ups
Result 8rounds +4

So much for rest day?
And i end the day by practicing handstand.

By the way, weather had been very bad.. It's been hazy around the country. Not sure when it will subside, so at the mean time it will be difficult to do metacons.

061512

Hello people.

It's Friday night, and while most people are partying and drinking.. I stayed back to sweat.
It's my dad's birthday, but i'm not celebrating tonight.. It is all in good hands by my brother. I think.

So the workout,
Elizabeth.
21-15-9 of
135lbs squat clean
Ring dips

Well I tried 135lbs cleans.. Can't handle the weight and slammed the bar to the ground(globo gyms don't like that). So i load the weight to 105lbs.
And since there's no ring dips, i did on bar instead.

Result : 13:01
I'm great at dips.. It's the squat cleans that killed me. Personally, i'm having problems with squat itself.
Means squat is very important for lifting.

The workout got me quite burnout compared to the rest of the benchmark workouts.. So i finish my day with presses.

Variation of press:
10mins EMOTM
First 5 mins, 4shoulder press 3pushpress 3pushjerk.
Weight at 40kg? Couldn't remember.
The rest of time loaded a little heavier and did push press and pushjerk.

Did not keep track with my records.
The result? Total burnout the next day.

061412

Today I felt strong, but yet no motivation to head to the gym.
I lack of training of shoulder/push press.
and deadlift too. Probably gonna hit it a few days later.

So today I did a little metacon weightlifting mix.

21 DB Swings
400m run
15 DB Swings
400m run
9 DB Swings
400m run.

no timed, but push as hard as possible.
I replace KB with DB. KB is expensive. 

Sounds easy, but no idea why the runs still killed me. Will this be my greatest weakness? Running?

I found a few things I'm weak at, burpees, runs, pistol squat!
I need a good PUMP UP feelings to get myself kicking. 

061312

Hi guys!

Today I wasn't feeling too hype up on working out, but at the same time I still need to do something.
So I thought, I'm gonna do something I really dislike most...

BURPEES.

Burpees, my kryptonite. I don't know why I couldn't excel in burpees like other gymnastic movement. But based on the pyramind, Metacon plays a role before gymnast movement.
So I guess in order to improve my burpees, I have to do runs? rows? bike?
I love rowing by the way. But maybe I haven't been rowing in a proper way.

So burpees, a movement consist of pushup, to squat to jump and back to pushup.
Will take my breath away just like that.

So the WOD,

100 BURPEES for time.
results : 14:40

I can maintain the first 20 easily, but within 3 min I can only finish 28-30.
It's not a satisfying results though. But the thing about numbers, 100, can easily be done.
Just don't put stress on yourself and just think, you can make it 20, 40,50.. the next will be just the same.

Just don't quit.

So after the deathly 100 burpees.
I went on doing pull ups and dips.
Max rep dips, 20.
Gotta find someway to rejuvenate myself for next workout. If there is one.

061212

I had to be honest,

I haven't been sleeping well lately. I had average of 6 hours sleep everyday. This is not healthy at all.
Based on my observation, strong athletes make full use of their entire day. Take Rich Froning Jr for example, he woke at 6AM and finished a few metacon workout, Graham Holmberg too. Even Travis Stoetzel wakes every 4AM for a good workout.

I for one, lived a lazy and easy life. That's not the idea now, I gotta break this habit, and balance my lifestyle accordingly to what I need to achieve.

So I came back from work, I thought to myself.. I'm damn sleepy.
But a little push always wakes me up.. I just gotta train! If you know what I mean.

So I did,

3 rounds of
400m runs
20 box jumps. (assume it's 28-30")

running got a little better, able to finish the round.
But took it easy, gotta improve on my strides.

and then EMOTM of 2 reps muscle up.
finished 3rounds +1.

That's all for the day.
On the side note, I haven't been myself lately. Drowning my sorrows into my workouts. I call it utilization of negative energy, but ain't too happy about that. Life is hard,  and like all workout.. you gotta face it and challenge it.

061112

It's Monday and there's all these fuss about monday blues.

Here's my advice, kick the blues in the balls. Get shit done and don't let Monday kills you.
Monday is a new beginning to go H.A.M! You let monday bring you down you gonna let all else simple things bring you down. I'm sure you people trying to be tough aint' gonna let that happen right?

So got home and had a nice dinner before I hit the gym.
Been working out in the globo gym, make use of the bars and equipments.

WOD: Randy.

75reps of 75lbs Power Snatch.
Results: 9:44

Form was ok, getting slightly better during halfway.
Breathing is a little problem but surprised I can finish within 10 minutes.
Need to work on sumodeadlift high pulls and shoulder presses to get stronger.

So I met up with old friend, David. He's a regular gym nut. His goals are far different from mine.
But it is alright to learn from people, do what they do.. improve with them. That's how globalization works isn't it.

He was doing incline benchpress with his pals, all look tough mofos.
So I thought of a workout.

Row 500m
Max rep pull up
Row 500m
Max rep incline bench @ 40kg
Row 500m
Max rep pull up

Seems like the day max rep pullup is only 11.
And max rep bench is 20.

I end my workout with a few more heavy benches.

061012

Dear all,

Today I went full on CHEAT DAY

in the AM i had wantan mee and some other noodles.
Didn't even think twice.
in the PM my buddy Jordan had a "food test" session
Got my stomach sick with Nasi Lemak. Awesome.. but i feel damn sick.
Especially after the amount of alcohol i consumed the night before.
I drink a lot. Social lifestyle, peer pressures. How to change?

So Fei and the boys Soung and Neil keen on working out in Taman Tun Park.

5 rounds of :
100m runs
10 toes to bar
20 squats.

nice and easy.. no time.
Neil showed good results. I love it when people get strong together. Makes life easier too able to workout together.

So I met a few Pushmore Members. The 21 fittest man in Asia,Jason Tan.
The guy that survived all 5-6 events during the crossfit regionals.
He showed me an example that all these will work. And it will come.
Watch him train,burpees pull up with toestobar. 15 reps.
That's all. and a few full rounds of runs in the park. I wouldn't last but I will somehow.

060912

So Friday was a rest day. Tou I still went outside and did some max rep pull ups and a little push up.
As well as practice a little double unders.
So my max rep pull ups is 15..
Aiming for 20, den 25 den 30. Trying to hit 70.

Woke up at 330am in the morning. Company had a hiking trip in Broga hills. Pretty easy hike, went there to strengthen my work/colleague relationship and all since I don't linger much.
Hike was easier, probably signs of my better fitness conditions. But it's Broga, so wouldn't know where it really challenges me at all.

Went home to get sufficient rest for gym session in the evening.

Throw out a FRONTSQUAT strengthening.
Initially I assumed Fei could do 200kg for 1RM. So I tried to tweak around the a little the area.

WENT DEAD WRONG CAUSE I COULDN'T SQUAT ABOVE 100KG AT ALL!

So here's the workout.

15reps @ 60kg
10reps @ 80kg
attempt 2 reps @90kg
3 reps @80kg
3 reps @ 80kg
1 rep @ 80kg.

I tried 100kg, but failed miserably.

Turns out Fei 1RM was 120kg. oh well.

060712 WOD

So me and my boy Fei plans to sneak in to a globo gym. Play around a workout with me.
I proposed D.T and we throw out something like this.

Benchpress
5reps of 60%1repmax
3reps of 70% 1repmax
2 reps of 80% 1repmax
(my 1repmax was 100kg i assume. will test it out later)

and then we hit D.T
3 Rounds of
12 deadlift at 60kg
9 hang power cleans at 60kg
6 push jerk at 60kg

result : 12:22

Suppose to hammer out 5 rounds.
but gassed out even at first round. Either way, no excuse. got to keep improving.
Getting better at the cleans, wrist hurt but the wrist bands work wonders.
Probably gotta get one for myself.

I PR'ed  60kg snatch



I think i can go heavier, provided with proper technique and safety method. Better not hurt my back.


So I recovered from D.T quite swiftly, threw out some other workouts with rows that goes like this.

3 rounds of
500m rows
30 db squat at 30lbs each.

Squat form not very good. Especially performing front squats.
Fei decide to time it. 18:45

That is all. good workout with Fei. Always train with experience. Learn the good stuff. Don't fuck up, and get strong together.

060612

Working the whole day, lack of sleep recently. But average at 6 hours per day, which is insufficient for recovery purpose.

Came back from work and took out my 23kg+ DB and skip ropes.
WOD is :
21-15-9
Weighted pull ups
Weighted dips

Hold the DB between thighs, not the best method but can improvise in the future.
No results for the workout, but can tell i need better improvement as I can max out my Pullups at 5 reps.
My head can't even go over the bar.
Next time will gradually increase weight instead of sticking to one weight.

Dips are fine.

Thanks to Fei for the Double unders training vid.
I tried it out, works very well, it's all up to getting used to it.

Past workouts

I posting this cause I've been actively working out for the pass 10 months.

Here's a simple recap.

Introduce to Strongman/Crossfit training.
A lot of Runs, Squats and Push up in September 2011
Introduced to tire flipping and logs carrying in October 2011
Repairing the squat technique as it's the keystone to perform further weightlifting workouts in  the future. Especially the OVERHEAD SQUATS.
Able to perform 15 reps of cheated pull ups.
Introduced to Kettlebell swing in August 2011, and did it again in January 2012.

Overall fitness improved in beginning of year 2012.
Logs and tire became lighter.
Working on the muscle up as a new year resolution.
 Overall strength improved, and DIY a 40kg sandbag.

Learn to perform thrusters, weighted squats and presses.
Strength develops from there.

Did certain Pushmore.com.my workouts. Rank at slightly above average score.

Performed crossfit wods.

Fran     10:22
Angie    29:25
Grace    5:14
Jackie    14:46
Cindy     12 rounds +4
Griff        18.33

Records are at average. but can go better.
Studied a little of Crossfit level 1 certificate. (Did not take the course)

Able to conduct one muscle up.
Current goals - Handstand pushup, double unders, proper cleans and rack.
and getting better at METACON!

Time to get stronger.
If you have any tips, do share. Thanks. 

Time to GET IT DONE!

Hi there,

This is a little introduction about myself and the purpose of this blog.


Basically, this blog sole purpose is solely acting as my workout journal so I can analyze and compare my results for as I trying to achieve my short term and long term goals. However with that being said, this blog may journey to certain other things (related to fitness and lifestyle).

JECK.

 

Now, about myself. If you happen to see the word JECK, know that it meant greatness and power. I am a JECK, and that means I'll strive for what I want, and will challenge whatever is ahead for my desires.

My name is Jeck Shen. I'm an athlete, in hopes to go pro. I have many weaknesses to overcome before achieving pro. Therefore, the blog.
I've done all sorts of training, and looking for more challenging and competitive activities.
I currently practice Crossfit, and look at Rich Froning Jr as a role model, as well as other champions of the Crossfit games.

I was exposed to athlete since high school, 3rd place discus thrower in my country in year 2006.
Right now, I dream to start my own gym, to train the people to become fitter and stronger and getting strong with them. It has become my passion, my life, and I will strive to achieve it.

I'm going H.A.M, and will not stop till I reach my goals. Be it months or years.

If you want to be strong, eat right and live right, ask me... I will give you my best expertise.