WOD 113008, Sunday

"Climbing Day"
Today is my first day of climbing after 2 weeks, it seems long enough. I've decided to do more bouldering instead, which I haven't been active in since Summit Rock Climbing Gym closed down. Lead climbing is much preferably rather than bouldering in Camp5, at least to me.

So, I've done a few boulder routes gave by Cheng Leong, Canness and also Hong. And after that I was asked to do some lead climb with Paul. Paul is a climber from Singapore which has been active in climbing for the past 2 years, he is very strong indeed. Hearing him screaming and shouting in the gym, falling for more than 5 meters has somehow became a normal events that will happen every weekend. A person with great determination, to keep him going from 1 grade to another, and now he's already training for 7C routes. Knowledgeable enough to taught me many facts about human body nutrients as well as bone structure training. To my surprise, he is actually a full time lawyer back in Singapore, despite the fact that he has all the logo tattoo on him.

Paul recommended me a route under 51 achor, red color route. It looks alright at first, also Paul has given some tips on the route. But it turn out to be pretty tricky, I actually spend more than 30 minutes just to finish the route, which is pretty de-motivating because I normally clean a route in less than 20 minutes. Then he recommended another route under anchor 46, White+Red route, another tricky one with the hand holds everywhere, got me all confused and stuck. But thanks to Paul, he guided me through out the whole route with all sort of different techniques.

After Paul left the gym to catch a bus back to Singapore, I then found out that the red route under anchor 51 was actually grade 6C and the white+red route under anchor 46 was grade 6B+! frankly, I should be able to lead climb 5 routes, but after these 2 crazy route gave by Paul, My fingers were already all numbed and I wasn't even able to belay anybody. So then, I've called it a day for climbing.

Orh yea! And never forget those burpees too.

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300 Burpees Challege: 30 Burpees
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WOD 112908, Saturday

"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 8:52

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300 Burpees Challege: 29 Burpees (Replaced by WOD's burpees.)
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WOD 112808, Friday

10 Rounds for time:

1 KB Press, L&R

2 KB Push Press, L&R

3 KB Jerks, L&R

4 KB Swings, L&R

* All the above are single arm exercises.Use the heaviest KB that you can PRESS for all exercises.

Result: 18:44 (KB @ 24kg)

First day of increasing KB weights to 24kg. I've always wanted to try working out with 24kg but I just can't do it. And surprisingly, when I try using 24kg today, I somehow felt the way of handling it and manage to do a press with 24kg. It was a grat improvement I must say. Well done to myself!

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For time:

50 Handstand Push Ups

50 Sumo Deadlift @ 1 x 32KG

50 Push Ups

50 Knees To Elbows

50 Single Arm Clean and Press @ 16kg, L&R (Alternative)

50 Tuck Jumps

Result: 21:01
Compare: WOD 102108

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For time:

500 Double Unders

Result: 10:23

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300 Burpees Challege: 28 Burpees
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WOD 112808, Friday

10 rounds for time:

1 KB Presses, L&R

2 KB Push Presses, L&R

3 KB Jerks, L&R

4 KB Swings, L&R

* All the above are single arm exercises.Use the heaviest KB that you can press for all exercises
Result: 18:44 (KB @ 24kg)

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For time:

50 Handstand Push Ups

50 Sumo Deadlifts @ 1 x 32K

50 Push Ups

50 Knees To Elbows

50 Single Arm Cleans and Presses @ 16kg L&R (Alternative)

50 Tuck Jumps

Result: 21:01
Compare: WOD 102108

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For time:

500 Double Unders

Result: 10:23

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300 Burpees Challege: 28 Burpees
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WOD 112708, Thursday

20 mins mas rounds:

10 Goblet Squats @ 20kg

10 Pull Ups

Result: 19 rounds + (7 Goblet Squats)
Conpare: WOD 091208

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For time:

50 Single Arm Swings, L&R

50 Push Press, L&R

50 Single Arm Swings, L&R

50 Single Arm Jerks, L&R

Result: 32:35 (KB @ 20kg)
Compare: WOD 092508

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For time:<

25 Pull Ups

25 Box Jumps @ 24"

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Double Unders

25 Sit Ups (Unanchored)

25 Squats

25 Push Ups

25 Pull Ups

Result: 6:32
Compare: WOD 080908

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300 Burpees Challenge: 27 Burpees
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WOD 112608, Wednesday

3 rounds for time:

Run 400m

50 Double Unders

25 Knees To Elbows

Result: 12:05

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5 rounds for time:

20 Ring Dips

15 KB Push Press @ 20kg

10 KB Swings @ 32kg

Result: 23:06
Compare: WOD 093008

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300 Burpees Challenge: 26 Burpees
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WOD 112508, Tuesday

5 rounds for time:

15 KB Swings @ 32kg

15 Handstand Push Ups

Result: 12:50

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For time:

100 Sumo Deadlift High Pulls @ 20KG

21 KB/DB Thrusters @ 16KG/35lbs (DB @ 35lbs)

15 Pull Ups

Rest 2 mins

75 Sumo Deadlift High Pulls @ 20KG

18 KB/DB Thrusters @ 16KG/35lbs (KB @ 35lbs)

12 Pull Ups

Rest 2 mins

50 Sumo Deadlift High Pulls @ 20KG

15 KB/DB Thrusters @ 16KG/35lbs (KB @ 35lbs)

9 Pull Ups*Each round is timed separately.

Result: 6:15 / 6:00 / 3:53

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300 Burpees Challenge: 25 Burpees
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WOD 112408, Monday

"Cindy Hardcore"
20 mins max rounds:

15 Pull Ups

30 Push Ups

45 Squats

Result> 6 rounds + (30 Push Ups / 36 Squats)

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For time:

12 Single Leg Squats (Alternative)

15 Ring Dips

15 Knees To Elbows

Result: 12:04

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300 Burpees Challenge: 24 Burpees
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WOD 112308, Sunday

"Rest Day"
Today was suppose be a climbing day for me as usual. But because of the fact that I was feeling heaty inside and a little dizzy the moment I woke up, I have decided to take a break for today and spend a little more time with my parent instead. Guess I might have reached my limit.

Orh well, at least I still have 23 Burpees to satisfy me a little, just a little.

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300 Burpees Challege: 23 Burpees
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WOD 112208, Saturday

4 Rounds for time:

40 Sumo Deadlift High Pulls @ 20kg

Run 400m

400 Rope Skips

Result: 23:09

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300 Burpees Challenge: 22 Burpees
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WOD 112108, Friday

For max weights:
1-1-1-1-1-1-1

Weighted Pull Ups

Result: 40kg-40kg-40kg-40kg-40kg-40kg-40kg

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For time:

Run 400m

50 Ring Dips

Run 400m

Push Ups

Run 400m

Handstand Push Ups

Ressult: 18:41

WOD 112008, Thursday

For time:

21 KB Snatches @ 20kg, L&R

Run 400m

15 KB Snatches @ 20kg, L&R

Run 400m

9 KB Snatches @ 20kg, L&R

Run 400m

Result: 10:15

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"Jackie"
For time:

100 Sumo Deadlift High Pulls @ 20kg

50 Double DB Thrusters @ 25lbs

30 Pull Ups

Result: 9:06
*Refers to WOD 081108.

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2 rounds for time:

50 Hanging Twist (Alternative)

50 Back Extension

Result: 3:09

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300 Burpees Challenge: 20 Burpees
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WOD 111908, Wednesday

For time:
45-30-15

KB Swings @ 24kg

Ring Dips

Result: 10:33

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
*Record reps from all 32 intervals

Result:

89 Pull Ups

124 Push Ups

82 Sit Ups

145 Squats

Total of 440 reps.

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For time:

150 Double Unders

Result: 3:09

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300 Burpees Challenge: 19 Burpees
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WOD 111808, Tuesday

20 mins max rounds:

10 Double DB Thrusters @ 35lbs

10 Push Ups

Result: 11 rounds + (10 Double DB Thrusters / 8 Push Ups)

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3 rounds for time:

30 Jump Squats

30 Clapping Push Ups

30 Jump Squats

30 Double Unders

Result: 15:30

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300 Burpees Challenge: 18 Burpees
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WOD 111708, Monday

"100 Pull Ups"
For time:

Result: 6:34

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"Helen"
3 rounds for time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 10:41 (Chest To Bar Pull Ups)
*Refers to WOD 080708 / WOD 082808 / WOD 091208 / WOD 102008.

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For time:
21-15-9

KB Snatch, L&R @ 24kg

Ring Dips

Result: 9:18

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300 Burpees Challenge: 17 Burpees
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WOD 111608, Sunday

"Climbing Day"
A day off from work, spending time rolling around the bed until the time has arrive to get ready for some climbing session with the poser monkeys in Camp5. Doing Burpees in Camp5 really makes me feel so uncomfortable.

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300 Burpees Challenge: 15 Burpees
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WOD 111508, Saturday

5 rounds for time:

50 Squats

40 Double Unders

30 Sit Ups

Result: 13:22

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300 Burpees Challenge: 15 Burpees
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WOD 111408, Friday

10 rounds for time:

10 KB Swings @ 32kg

3 Muscle Ups

Result: 18:30

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"330"
For time:

10-9-8-7-6-5-4-3-2-1

Single Arm KB Swings @ 24kg, L&R

Single Arm Clean & Press @ 24kg, L&R (20kg)

Single Arm KB Snatch @ 24kg, L&R

Result: 54:52
*Refers to WOD 081408.

I have been lifting 24kg KB for training now, and I thought that I should be able to perform a proper clean and press with a 24kg KB by now. But after a little while of observation from Jon, he told me that my form of a 'clean and press' became a 'side clean and press', which pretty much shows that more training is needed and I was then asked to reduce the weight for 'clean and press' to 20kg. How demotivated.

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300 Burpees Challenge: 14 Burpees
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WOD 111308, Thursday

For time:

Run 800m

50 Pull Ups

Run 800m

50 Push Ups

Run 800m

50 Knees to Elbows

Result: 19:11

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20 mins max rounds:

Double Unders

Push Ups

Result: 25 rounds

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300 Burpees Challenge: 13 Burpees
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WOD 111208, Wednesday

5 rounds for time:

15 Double KB Push Press @ 24kg

15 Double KB Front Squats @ 24kg

15 Ring Dips

Result: 41:38

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"Those Burpees Suck"
For time:

10 Pull Ups

20 KB Swings @ 24kg

30 Box Jumps @ 24"

40 Push Ups

50 Sit Ups

60 Burpees

10 Pull Ups

Result: 10:25
*Refers to WOD 081308.

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3 Weighted Pull Ups @ 20kg

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 20:01
*Refers to WOD 092208.

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300 Burpees Challenge: 12 Burpees
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WOD 111108, Tuesday

4 rounds for time:

Run 400m

50 Squats

Result: 12:38
*Refers to WOD 091908

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For time:
21-15-9

Sumo Deadlift @ 32kg

Box Jumps @ 24"

Ring Dips

Result: 6:28
*Refers to WOD 092008.

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2 rounds:

1 min Single Arm KB Swing, L&R @ 16kg

1 min Single KB Clean & Press, L&R @ 16kg

1 min Single KB Snatch, L&R @ 16kg

1 min Rest

Result: Lost Count!

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300 Burpees Challenge: 11 Burpees
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WOD 111008, Monday

5 rounds max reps:

Handstand Push Ups

Pull Ups

Result:

94 Handstand Push Ups

120 Pull Ups

Total: 214 reps

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300 Burpees Challenge: 10 Burpees
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WOD 110908, Sunday

"Climbing Day"
A typical climbing day in Camp5 with a bunch of monkeys.

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300 Burpees Challenge: 9 Burpees
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WOD 110808, Saturday

"Andrew"
20 mins max rounds:

5 Pull Ups

10 Burpees

15 Sit Ups

Result: 16 rounds + (5 Pull Ups / 6 Burpees)

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300 Burpees Challenge: 8 Burpees
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WOD 110708, Friday

"Running Fran"
For time:

Run 400m

21 Double DB/KB Thrusters @ 45lbs/20kg

21 Pull Ups

Run 400m

15 Double DB/KB Thrusters @ 45lbs/20kg

15 Pull Ups

Run 400m

9 Double DB/KB Thrusters @ 45lbs/20kg

9 Pull Ups

Result: 14:10 (KB @ 45lbs)

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For time:
15-12-9

Weighted Pull Ups @ 20kg

Slapping Push Ups

Result: 7:54

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300 Burpees Challenge: 7 Burpees
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WOD 110608, Thursday

For time:

150 KB Snatches @ 24kg, L&R

*The reps are a total for L/R. There is no limit to hand switches but the KB can only be placed on the ground after every 10th rep.

Result: 23:14

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"Fran"
For time:
21-15-9

Double DB/KB Thrusters @ 95lbs/20kg

Pull Ups

Result: 7:05

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"Annie"
For time:
50-40-30-20-10

Double Unders

Sit Ups

Result: 5:48

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300 Burpees Challenge: 6 Burpees
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WOD 110508, Wednesday

"J.T."
For time:
21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Result: 13:03

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3 rounds for time:

Run 400m

20 Box Jumps @ 24"

20 Walking Lunges

Result: 11:38

**********

3 rounds for time:

21 Sumo Deadlift High Pulls @ 32kg

15 Goblet Squats @ 32kg

9 Weighted Pull Ups @ 20kg

Result: 11:02

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300 Burpees Challenge: 5 Burpees
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WOD 110408, Tuesday

For time of:

15 DB Thrusters @ 45lbs

50 Double Unders

12 DB Thrusters @ 45lbs

40 Double Unders

9 DB Thrusters @ 45lbs

30 Double Unders

6 DB Thrusters @ 45lbs

20 Double Unders

3 DB Thrusters @ 45lbs

10 Double Unders

Result: 8:16

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"PushMore 300"
3 rounds for time:

20 Pull Ups

20 Sumo Deadlift High Pulls @ 2 x 32kg

Box Jumps @ 24"

20 KB Double Clean @ 12kg

20 Knees To Elbows

Result: 27:32

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For time:

15 Handstand Push Ups

1 L-Pull Ups

13 Handstand Push Ups

3 L-Pull Ups

11 Handstand Push Ups

5 L-Pull Ups

9 Handstand Push Ups

7 L-Pull Ups

7 Handstand Push Ups

9 L-Pull Ups

5 Handstand Push Ups

11 L-Pull Ups

3 Handstand Push Ups

13 L-Pull Ups

1 Handstand Push Ups

15 L-Pull Ups

Result: 17:04

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300 Burpees Challenge: 4 Berpees
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WOD 110308, Monday

"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 15:42
*Refers to WOD 072808 / WOD 102308.

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3 sets for time:

1 min Straight Plank

50 Side Plank, L&R

50 Sit Ups (Unanchored)

Result: 21:38

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300 Burpees Challenge: 3 Burpees
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WOD 110208, Sunday

"Climbing Day"
A typical Sunday climb in Camp5 with the monkeys.

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300 Burpees Challenge: 2 Burpees
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WOD 110108, Saturday

"Tag Team"
Partner A & B
3 rounds for time:

A: Run 400m

B: 10 Knees To Elbows & 10 KB Swings (M @ 24kg / W @ 16kg)

B: Run 400m

A: 10 Knees To Elbows & 10 KB Swings (M @ 24kg / W @ 16kg)

*While Partner A runs, Partner B will do as max rounds of the exrcises stated above. The workout is scored based on completion time and total rounds completed.

Result:

Edm: 2 rounds + (6 Knees To Elbows) / 2 rounds + (10 Knees To Elbows, 4 KB Swings) / 2 rounds

Lyn: 2 rounds + (2 Kness To Elbows) / 2 rounds + (3Knees To Elbows) / 2 rounds + (3 Kness To Elbows)

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300 Burpees Challenge: 1 Burpee
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