WOD 122608, Friday

"Happy Boxing Day"
For time of:

• 50 Sumo Deadlift High Pull @20kg
• 21 Pullups
• 50 Sumo Deadlift High Pull @20kg
• 15 Pullups
• 50 Sumo Deadlift High Pull @20kg
• 9 Pullups

Result: 10:54 (KB @ 24kg)

**********

WOD 122408

In 20 minutes, do as many rounds as possible of:

• 2 Muscle Ups
• 4 Burpees
• 8 KB Swings @ 24kg

Result: 16rounds + 2 Muscle Ups + 4 Burpees + 5 KB Swings

**********

300 Burpee Challenge: 56 Burpees

**********

Christmas 122508, Thursday

Merry Christmas to you!!!
Well, all I did was going out with mommy for shopping and feed ourself with some nice food! It somehow felt different this year compare to any other Christmas I've spent with friends. But all in all, I enjoyed myself and I think I would want to celebrate Christmas again!

**********
300 Burpees Challenge: 55 Burpees
**********

Rest Day 122408, Wednesday

Today is my grandma's 1 year anniversary after she'd pass away. For the chinese, it is a must for the family to pay some respect and pray for a better after life of my grandma's.

Christmas eve dinner were planed a week ago and many will be turning out for it. I'm feeling excited about it. Hope it's gonna be a great night of celebration!

**********
300 Burpees Challenge: 54 Burpees
**********

WOD 122308, Tuesday

For time:

15 Handstand Push Ups

1 L-Pull Up

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 Up

15 L-Pull Ups

Result: 15:06

My back soreness is getting worse, thus I've performed badly. JW told me that my L-Pull Ups is getting out of shape. Guess I need a long rest for my back.

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twist

25 Weighted Sit Ups @ 20lbs

Result: 16:06

I'm planning to do more abs workout, it seems that I need to trim down my waist line.

**********
300 Burpees Challenge: 53 Burpees
**********

MALAKOFF 122108, Sunday

"MALAKOFF 12km Run"

Result:

This is my very first time joining a run. 12km run seems scary, checking my result yesterday for 5km, I was hoping that I can do better but I was wrong, the up-hill really kills me. Seeing those African sprinting all the way, and some middle age men from Singapore who can run better than me makes me feeling pretty down. I guess I should participate in more of these running events to improve myself. be it 5km, 12km or more, I'm just gonna do it!

**********
300 Burpees Challenge: 51 Burpees
**********

WOD 122008, Saturday

For time:

Run 5km

Result: 19:34

Running isn't something I like, but I don hate it too. When it comes to running long distance can really give me heart attack, I don like it when the psycho moment hits.

**********
300 Burpees Challenge: 50 Burpees
**********

WOD 122208, Monday

For time:

Run 800m

150 Squats

Run 800m

Result: 10:43

I've been running since Saturday and today is another running day! Totally speechless, but no choice!

**********

3 rounds for time:

50 Box Jumps @ 24"

21 BB Sumo Deadlift @ 185lbs/84kg

30 Pull Ups

Result: 30:48

Killer! This workout totally kills my back! But it was good that I realize that I've improve because around a month ago, I can't even lift up 132lbs/60kg for more than 2 reps. It worth the pain!

**********

"Filthy Fifthy"
Fortime:

50 Box Jumps @ 24"

50 Jumping Pull Ups

50 KB Swings @ 16kg

50 Walking Lunges

50 Knees To Elbows

50 Double Push Press @ 12kg

50 Sumo Deadlift @ 24kg

50 Wall Ball @ 20lbs

50 Burpees

50 Double Unders

Result: 26:27 (Sub Pull Up)

This time, I did this without pushing myself very much. Probably because of the previous workout I did, I just don have enough energy for this. But surprisingly I've improve my timing by 2 minutes. Good news! I'm gonna claim "Filthy Fifthy" very soon.

**********
300 Burpees Challenge: 52 Burpees
**********

WOD 121908, Friday

For time:
21-15-9

Sumo Deadlift High Pull @ 32kg

Handstand Push Ups

Ring Dips

Result: 9:32

As usual, I'm still very bad at weights workout. Really need to improve on my strength and weights training.

**********

For time:

15 KB Snatch @ 16kg, L/R

15 KB Single Arm Clean & Press @ 16kg, L/R

400m Run

10 KB Snatch @ 20kg

10 KB Single Arm Clean & Press @ 20kg, L/R

400m Run

5 KB Snatch @ 24kg, L/R

5 KB Single Arm Clean & Press @ 24kg, L/R

400m Run

Result: 15:55

First time doing this workout, not too bad, is just another cardio workout and never theless, breath taking!

**********
300 Burpees Challenge: 49 Burpees
**********

WOD 121808, Thursday

"Andrew - Hardcore"
20 minutes max rounds:

15 Pull Ups

30 Burpees

45 Sit Ups

Result: 4 rounds + (15 Pull Ups/ 13 Burpees)

Din't manage to reach my previous record, guess probably is because of me being too slack taking too much break time during the workout itself. Not working hard enough!

**********

"Game of Dice"
1. KB Sumo Deadlift High Pull @ 24kg
2. Wall Ball @ 20lbs
3. Box Jump @ 24"
4. Elevated Ring Push Ups @ 24"
5. Push Press @ 20kg
6. Muscle Ups

For time:

35 Box Jumps

58 Sumo DEadlift High Pulls

28 Elevated Push Ups

14 Muscle Ups

Result: 9:38

Was out of idea what to do for this evening, and suddenly John-son and John-han came up with the idea of doing "Game of Dice". So then we all agreed and started the workout of the night, it was really fun having so many of us doing this.

**********

For time:

500 Double Unders

Result: 8:52

**********
300 Burpees Challege: 48 Burpees
**********

WOD 121708, Wednesday

3 rounds for time:

Run 400m

15 KB Push Press @ 20kg, L&R

15 Box Jumps @ 12"

Result: 9:22

As what Karen said, it is a friendly workout for today. But to make it harder, I've ran as fast as I can and tried to go on without too much of break time. And that is breath taking!

**********

"Jackie"
For time:

100 Sumo Deadlift High Pulls @ 20kg

50 KB/DB Thrusters @ 20kg/45lbs

30 Pull Ups

Result: 14:27

Haven't have the guts to meet "Jackie" since the last time we met. Don't really know why, just din't bother to go for it. As you can see, we met again today. All I can say is, those freaking thrusters killed me! But it's good that I manage to use 20kg for thrusters this time! Good job!

**********

3 rounds for time:

50 Double Unders

40m Farmer's Walk @ 24kg, L&R

15 KB Snatch @ 20kg

Result: 10:20

Basically I was being challenge by Soon to do this workout, and so i did.

**********

For time:

150 Double Unders

Result: 1:59

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twist @ 16kg

25 Weighted Sit Ups

Result: 15:30

**********
300 Burpees Challenge: 47 Burpees
**********

WOD 121608, Tuesday

5 rounds for time:

20 KB Swings @ 24kg

30 Sit Upd (Unanchored)

150 Rope Skipping

Result: 14:23

I'm suffering chest, shoulder and tight muscles soreness from yesterday's brilliant "Cindy". She totally conquered me! But I was able to go on with today's workout without any break, total satisfaction!

**********

3 rounds for time:

30 Box Push Ups @ 12"

30 Knees to Elbows

30 Single KB Clean @ 20kg, L/R

Result: 14:16

I've done the longest warm-up this evening, been running so much for the sake of accompany other junkies. Wanted to do "Jackie", but I was told that I should not workout too much on my lower body because I'll be participating in the MALAKOFF 2008 this coming Sunday, so Cris, Juan and I came out with this particular workout. Quite challenging though, but do-able. Cheers!

**********
300 Burpees Challege: 46 Burpees
**********

WOD 121508, Monday

"Mary"
20 minutes max rounds:

5 Handstand Push Ups

10 Single Leg Squats (Alternating)

15 Pull Ups

Result: 14 rounds + (5 Handstand Push Ups)

2nd attempt and it felt good! Not only I've manage to kill my previous result, I can also feel the difference comparing the first time attempting to "Mary". I've grew stronger ey?

***********

"Cindy"
20 minutes max rounds:

5 Pull Ups

10 Push Ups

15 Squats

Result: 28 rounds + (3 Pull Ups)

Seriously, it's no joke to break own's record. My previous record were 27 rounds, just imagine I'll have to out do 28 rounds for the next "Cindy" session! I'm so dead!

**********

"Classic Abs"
For time:

100 Sit Ups

75 Leg Raises

50 Russian Twists @ 16kg

25 Weighted Sit Ups @ 20lbs

Result: 13:45

**********
300 Burpees Challenge: 45 Burpees
**********

Climbing Day 121408, Sunday

"Climbing Day"
Outdoor climbing in Gua Damai

Nice windy weather, brought ourself to Gua Damai for some outdoor climbing session. It was all good since I've done 2 pretty difficult route (It is difficult for me!). But unfortunately, we have to leave just right after we finished the second route due to the unexpected rain fall.

Supposed to go to Anna's place for a little swim, but since it's raining, we decided to go to Camp5 to climb more and so we did and had some pretty good climb. Not forgetting those burpees I've miss for the past 2 days, I've decided to finish all off in Camp5. 42+43+44=129 Burpees!

I'm all done! With my fingers all numb, shoulders sore, legs shaking. GOOD CLIMB!

**********
300 Burpees Challenge: 44 Burpees
**********

Rest Day 121308, Saturday

Official holiday for me. Got nag by the whole gang and was force to go for xray scan this morning of my lower back. So I did and I was told that I sprained my back and probably the sprain affected my spinal cot, that is why I'm having terrible pain. Well, at least it's not something serious.

I'm gonna start moving my butt before those junk food I've indulged turn into unnecessary extra weights in me. It's always bad to gain too much unwanted weights on a climber, it affect your performance of climbing and drawn you into depression for not be able to climb properly.

That's enough for rest, time for some work out!

**********
300 Burpees Challenge: 43 Burpees
**********

Rest Day 121208, Friday

Woke up in the morning at the usual hour to prepare myself to go to the gym for morning session, but what happened had wiped off the thought of getting up. It was raining heavily out there, waited awhile but the rain din't stop.

Went to work with a very bad mood, all because of me skipping my usual morning session to the gym. I've planed that I'm gonna punish myself for that by doing the "WOD" and additional with "Murph". I've plan my schedule nicely so that I could finish all my workout and leave for the "Night of Indulgence" with the rest of gang in time. But what strikes in next was some freaking last minute appointment. At the end, I got to skip the evening session as I'm almost late for dinner!

Guess I just have to take it as a resting day for me since I've having sprained lower back. I'm still feeling depress.

***********
300 Burpees Challenge: 42 Burpees
**********

WOD 121108, Thursday

3 rounds for time:

Run 800m

12 Single Arm KB Overhead Squats, L&R @ 20kg

Result: 14:15

Ran 800m in 3:30 averagely, assuming it to be 1km, it would be 4 minutes. Got to keep up the pace for the upcoming MALAKOFF 12km run this coming 21st of December! All the best to myself!

Went in gym late due to some horrible traffic in town, causes me stuck in traffic for 2 hours plus. Wanted to do kettlebell training and weights training for the evening, but unfortunately I sprained my back the night before while I was about to get up from a long squat washing the color dye on my hair. I've had experience this many times but this time is different because I felt the slight slip at my back, lower back to be exact. Will consider going to consult doctor if the pain still there after a few days. God bless.

***********
300 Burpees Challenge: 41 Burpees
***********

WOD 121008, Wednesday

For time:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Result: 11:01

Nothing special today, just glad that it wasn't some hardcore workout! Slacking me~ But I've decided to meet "Fran" tonight, and I think she might probably make me run this time.

***********

"Running Fran"
For time:

Run 400m

21 DB/KB Thrusters @ 20kg/45lbs

21 Pull Ups

Run 400m

15 DB/KB Thrusters @ 20kg/45lbs

15 Pull Ups

Run 400m

9 DB/KB Thrusters @ 20kg/45lbs

9 Pull Ups

Result: 12:48

**********
300 Burpees Challenge: 40 Burpees
**********

WOD 120908, Tuesday

"Pull Ups Every Minute"
With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.
*Use as many sets each minute as needed.

Result: 21 rounds/minutes + 12

Could have done better than just that! Probably I've been eaten too much for the long weekend, added unwanted weights and caused me performed badly today! Orh well, I'm just too much when comes to eating, I really need to control my eating habit.

**********

For time:
5-10-15-20-15-10-5

Box Jump 24"

Push Up

Sit Up (Unanchored)

Result: 5:35
Compare: WOD 082908

**********

"100 Burpees"
For time:

Result: 7:01

**********
300 Burpees Challenge: 39 Burpees
**********

Rest Day 120808, Monday

Selamt Hari Qurban to everyone!
Today, public holiday for all Malaysian. Was suppose to have an outdoor workout today in Kiara Park. But it was raining the whole morning, and I thought maybe I should wait a little while longer for the rain to stop.
I waited for hours bu the rain just won't stop, So I've decided to just chill at home since the weather was so nice to relax and do nothing, probably I can do my workout in the evening then. And surprisingly the rain goes on until late night! Guess I'm meant to take rest today. Lets just say, happy holiday!

**********
300 Burpees Challenge: 38 Burpees
**********

Rest Day 120708, Sunday

For time:

Breakfast

Snacks

Drive 150km

Lunch

Drive 150km

Dinner

Sleep

Result: 1 whole day!

The longest and sinful workout I've ever done! Been eating so much and worse of all, unhealthy foods! But I guess is alright to give myself some rest once awhile. Hopefully I can hold on to my determination after this weekend. December is surely 1 tough month for all dieters. I so feel you buddies.

**********
300 Burpees Challenge: 37 Burpees
**********

WOD 120608, Saturday

For time:

100 Squats

2 Muscle Ups

80 Squats

4 Muscle Ups

60 Squats

6 Muscle Ups

40 Squats

8 Muscle Ups

20 Squats

10 Muscle Ups

Result: 11:46

Rushy day, been rushing the whole day. From home to work, work to customer's place, customer's place to gym, gym to appointment, appointment to home and finally from home back to hometown! And I'm actually blogging from my hometown.
Basically I din't really workout much today, even my usual warm up has been replaced with 36 reps of burpees from 300 burpees challenge. But it was good that I've improve on my muscle ups! Gonna enjoy my weekend!

**********
300 Burpees Challenge: 36 Burpees
**********

WOD 120508, Friday

"Helen"
For time:

Run 400m

21 KB Swings @ 24kg

12 Pull Ups

Result: 9:06

"Helen" used to be the girl I look for frequently, but since the day JW took her away with his on way (Chest-To-Bar), I totally lost my interest on her. I'm yet to achieve Chest-To-Bar even now, this made me feel so useless. I've tried many times doing it, but it seems impossible. Even today, I only manage to do Almost-Chest-To-Bar which is as far as 1 inch away from chest to bar. All in all, it's still good that I've surpassed my previous record again!

**********

"Angie"
For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Result: 13:08

Eddie once took over "Angie", and since then, nobody seems to be interested on her anymore, even myself.
This evening, I wanted to train weights because I'm bad at weights workout. But unfortunately, before I started my stomac felt uneasy, as if there's lot of air in it. I tried drinking warm water and even a glass of ENO with just one gulp, but it doesn't help. Lynn then asked me to take a little bit of biscuits, to my surprise I felt better after that, but still I couldn't really lift any weights. That's why the thoughts of meeting "Angie" came into my mind, "It's time to take over her!".
Was pretty happy for putting up my name on board, but the pain in stomac came back after that! I wished I had done more, but I can't~ Unsatisfied...

**********
300 Burpees Challenge: 35 Burpees
**********

WOD 041208, Thursday

15 mins max rounds:

5 KB Swings @ 32kg

10 KB/DB Goblet Squats @ 16kg/35lbs (KB @ 16kg)

15 Box Jumps @ 12"

Result: 13 rounds + (5 KB Swings / 10 Goblet Squats)

This is one hell of a legs torturing workout! I can barely walk properly after the first round, it was that bad!
I've been doing a lot of legs workout for this week and because of that, I've perform badly today, I could have push a little more to reach 15 rounds, which is sub 1 minute per round. Bad performance day!
Orh yea, did I mention that I'm gonna be JW's guinea pig later this evening? We'll see...

***********

"M.H."
For time:

25 Burpees

25 Pull Ups

30 KB/DB Sumo Deadlift @ 12kg/25lbs

30 KB/DB Thrusters @ 12kg/25lbs

35 Push Ups

35 Squats

40 Sit Ups (Unanchored)

40 Back Extension (Unanchored)

150 Rope Skipping

Result: 8:27

This is the workout I'm being a guinea pig for. JW created this workout for the Men's Health Workout Challege for January 2009 issue, and I was asked to try it out during the evening session. Ended up JW being itchy and wanted to do this together with me. Like I've mentioned before, Kia-su like us will definately chase each other during the workout, and true enough that we pushed all the way, with all that we've got, just because we saw each other getting close and refuse to loose. So we ended up finish at the same time! Great workout!

***********
300 Burpees Challenge: 34 Burpees
**********

WOD 120308, Wednesday

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

Double Unders

Sit Ups

Result: 5:15

Sometimes I really thinks that I should just keep my record low. A typical Kia-su like me just have to push myself all the way to the top, but now that I've realize that everytime I've created a better record, I'll have to break it again the next time I come back for it, which means I have to finish it in lesser time!
"Annie", I've always love her. Whenever there's anyone who tend to steal her away from me, I'll definately get her back the day after! It has already been quite awhile since she was last taken away from me. And today, I met her again, this time I need to chase for the previous time of 5:48 minutes. I hesitated for awhile before starting it, I have so much doubt in myself because I tend to loose control on double unders when I get nervous, especially when it comes to chasing time.
Orh well, is still a must to do, so yea... I did it again! 5:15! I've done it in 5:15! Happy but yet pretty sad, I'll be chasing for 5:15 the next time I come back for her. DAMN!

**********

For time:

21 KB Snatches @ 24kg, R

15 Weighted Pull Ups @ 20kg

21 KB Snatches @ 24kg, L

15 L-Pull Ups

15 KB Snatches @ 24 kg, R

12 Weighted Pull Ups @ 20kg

15 KB Snatches @ 24kg, L

12 L-Pull Ups

9 KB Snatches @ 24kg, R

9 Weighted Pull Ups @ 20kg

9 KB Snatches @ 24kg, L

9 L-Pull Ups

Result: 20:29
Compare: WOD 102408

As you can see, my time for this round was pretty bad. I'm 2:54 minutes slower than the previous time. Reason? JW wasn't around doing this workout with me. I remembered the previous time, JW and I were being so Kia-su to each other (we always does!) that we don't even wish to be a step slower than each other, so basically we were going almost at the same pace, yea... I just mentioned it "ALMOST". Because I lost to JW 1 second!
So, now that I've found out my weakness, I shall train more on weights already.

**********
For time:

100 Leg Raises

Result: 3:54

It has been a while since I last did my abs workout, and since everyone were so energetic, I did and joined the crowd.

**********
3000 Burpees Challenge: 33 Burpees
**********

WOD 120208, Tuesday

5 rounds for time:

Run 400m

15 Handstand Push Ups

15 Push Ups

Result:

16:51

19:39 (With additional 75 reps of Pull Ups)

Still suffering from the bruises I've got and sore legs after meeting "Kelly" yesterday evening. Was having trouble getting up from bed, despite the fact that I actually went to bed early last night.
Got myself to the gym a little late and the moment I saw the WOD on the board, I started cursing and shouting! Inside me, I was refusing to do it. But I just got to force myself. Well, it doesn't seems as fierceful as "Kelly" anyway. With that, I manage to move myself towards today's WOD! Thanks JW!
Unfortunately, when I was about to finish my 3rd round, Lynn was staring at me with a WTF look, I thought she's gonna remind me my time, so I stop her and told her to let me go on until I finish it, but she just got to open her mouth to surprise me, "Edmund, is push ups lar... there's no pull ups!". Yes! I was blured, I've been doing pull ups instead of push ups for the past 3 rounds! I nearly give up on the spot, but I thought why not just go on with pull ups? Maybe I can add on another 75 reps of push ups at the end of this WOD as compensation, and just take it as an extra training for today!
So I did it. I'm blessed.

**********

"Barbara"
5 rounds for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Result: 20:58

"Barbara" is a nice girl, she might seems a little tense from the first glance. But in the process of knowing her more, she's actually not that bad, maybe just a little but really consider a very nice one comparing to the rest of the "girls" out there. Well, I shall meet "Barbara" again. We shall see how will the progress gonna be like.

**********
300 Burpees Challege: 32 Burpees
**********

WOD 120108, Monday

For time:
15-12-9

Muscle Ups

KB Thrusters @ 24kg

Result: 23:04
Compare: WOD 090208

So, after those crazy climb with Paul on Sunday, I can hardly hold a KB or Pull Up bar for too long, it hurts badly. And today, it hurt even more when I'm doing Muscle Ups. Can't help it but to do it slowly, Guess I'll do something hardcore to balance up this evening.

**********

"Kelly"
5 rounds for time:

Run 400m

30 Box Jumps @ 24"

30 Wall Balls @ 20lbs

Result: 30:42

"Kelly" almost killed me. Whenever I see "Kelly", I always try to avoid having too much contact with her, she somehow has the fierce look on her that chases away everyone. I was told that everyone who has once met her, never ask for the second time. But since I haven't met her in person before, I've decided to give it a try.
I did my best to overcome my fear and keep pushing myself through out the whole session, despite the fact that she hit my left leg, causes some bleeding and swollen from the 1st round already, but I know I just got to keep going. It was good, almost died but good. And I manage to put myself on the leader board once more!

***********
300 Burpees Challege: 31 Burpees
**********