WOD 012910

Endurance 012910

6 rounds of:

90 seconds on

90 seconds off

Result: Averagely 500m ran every 90 seconds, total of 3km ran.

Felt all the soreness from before, especially soreness from my gluteham and culf, nearly got a cramp.

then:-

Front Squat 5-5-5

Result: 80, 85, 85kg

The lousiest strength workout for me. My problem is, I have difficulty on racking bar. Will be doing research on the racking as well as more strentching for my shoulders and wrists.

then:-

30 KB Swing @ 32kg

15 Pull Ups

24 KB Swing @ 32kg

12 Pull Ups

18 KB Swing @ 32kg

9 Pull Ups

* Workout is done with additional 20kg weighted backpack.

Result: 7:16mins

I realized having to carry the additional 20kg backpack, helps a little on the Kb swing due to it's balancing on both front and back core, thus it felt less tiring and managed to do 30 repetitions in one go.

WOD 012810

"Skill Test"

1. Pick one test for each section of Hips, Push, Pull, Core, Workand Speed. You can refer to this link for details:- Skill Levels Poster

2. You will then do the test for each section as per the order mentioned above.

3. You will have a 60-minute time limit to complete all the tests.

4. If the test has two requirements(eg. Air Squats x 100, Back Squat x 1@Bodweight), you will be required to complete bothtasks.

*Thanks to CrossFit Seattle for the Athletic Skills table.

Result:

1. Hips: Pistol x 10 repetitions, back squat @ 1 3/4 body weight (81.25kg) = Passed

2. Push: Shoulder press @ 3/4 body weight (48.75kg) x 3 repetitions, handstand push ups x 10 repetitions = Passed

3. Pull: Pull ups x 40 repetitions, weighted pull up @ 3/4 body weight (48.75kg), muscle up x 10 = Passed

4. Core: Straight leg raises x 20 repetition = Passed

5: Speed: Run 400m in 1:04mins = Passed (1:02 mins)

6: Work: Run 1.6km in 5:00mins = Passed (5:00mins)

So I'm basically 63% Elite Athlete and 33% Monster!

WOD 012710

Endurance 012610

15 minutes run as far as possible:

Result: 2.4km

Averagely 2oom/min. Not too bad, Was glad that I could wake up for endurance training. The only problem is to improve my breathing method, a consistent breathing rhythm.

then:-

Turkish-Get-Up 2-2-2

Result: Barbell @ 20, 25, 25kg

Left arm is still weak when it comes to Turkish-get-up. Next target for Turkish-get-up gonna be 30kg with barbell!

then:-

"Dianne"

21-15-9

Deadlifts @ 100kg

Handstand Push Ups

Result: 5:05mins

Improved in barbell gripping while deadlifting, managed to go on 21 repetitions without break. Handstand too seems easier today. Good performance!

then:-

For time of:

400 Rope Skipping

400m Run

250 Rope skipping

800m Run

100 Rope skipping

1,200m Run

Result: 14:52mins

Realized I can finally manage those mental suffers better this time. But of course, I could have done better, got to be more focus.

WOD 012610

100 Back Squat @ Body weight for time:

Result: 12:56mins (65kg)

Today's performance was just at the average level. I was trying to hit sub 10 minutes, but my thigh started to get sore even after 5 repetitions of back squat with only empty bar.

then:-

WOD 012510

20 minutes AMRAP of:

5 Press @ 45kg

5 Pull Ups (Chest-to-bar)

5 Push Press @ 45kg

5 Pull Ups (Chest-to-bar)

5 Push Jerk @ 45kg

5 Pull Ups (Chest-to-bar)

Result: 6rounds +5, 5, 5, 5, 2

As for the WOD 012510, presses are to be improved and form need to be re corrected, strength is what I'm lack of. More to be done!

WOD 012510

"J.T."

21-15-9

Handstand Push Ups

Ring Dips

Push Ups (Chest-to-floor)

Result: 9:16mins

Well, Still suffering from those squats I did on last Friday. It was so bad that I couldn't go up/ down the stairs properly, and my legs just go strength less and collapse out of a sudden. Needed more rest and massage!

WOD012210

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull ups in minute two. In minute three, squat again, suntracting the number completed from 60. Do that many of push ups in minute four. Minute five is squatting again, and minute six pull ups.

The pattern is:

Minute 1: Squats (60 repetitions)

Minute 2: Pull Ups (0 repetition)

Minute 3: Squats (54 repetitions)

Minute 4: Push Ups (6 repetitions)

Minute 5: Squats (48 repetitions)

Minute 6: Pull Ups (12 repetitions)

Minute 7... 8... 9... 10...etc.

Don't do more than 60 squats in any round. In any case, stay moving for at least 12 minutes.

Result: First 12mins (60, 0, 60, 0, 60, 0, 60, 0, 60, 0, 60, 0) = 360 Squats

Bonus rounds (60, 0, 60, 0, 60, 0, 59, 1, 50, 10, 54, 6, 49, 11, 50, 10, 51, 9, 51, 9, 50, 10, 50, 10, 51, 9, 44, 16, 47, 13, 45, 15, 46, 14, 45, 15,45,15) 1017 Squats + 96 Pull Ups + 87 Push Ups

Total = 52mins: 1377 Squats + 96 Pull Ups + 87 Push Ups

An unexpected result, it is a mental game. After about 20 minutes, I wasn't myself anymore, I was practically doing it because of the cheers I got from the rest of the PushMore-mons. I'm proud that I went so far, and I'm pretty disappointed that I did not keep myself going for another 8 minutes, to round it up to 60 minutes instead. Well, good enough? Should have done better I say.

WOD 012110

150 KB Swing @ 24kg

*5 Burpees penalty everytime the KB drop, pause, or stop.

Result: 8:43mins + 5 Burpees

Was gonna be taking up the challenge from Jules, Boon and Vincent for letting them slap me 10 times from each of them if I can't do at least 100 repetition of KB swing in one go,. In the other hand, I will be slapping every each of them 50 times if I'm able to exceed more than 100 repetition. I ignored them at the end, because I was feeling quite weak today.

The moment the timer start running, I was telling myself that I should just try my best hitting 100 repetition in one go. And everything started from 70 repetition on wards. My fingers, forearms, lower back were all so sore that my form started to get ugly, then by keeping myself going, I started counting my repetition backwards instead, and it worked! I did 101 repetition in one go instead. Is quite an achievement I have there!

Another crazy and mental workout attempt is happening tomorrow, I'm gonna be resting soon. Tomorrow for the win!

WOD012010

Press 3-3-3

Result: 45, 55x2, 52.5kg

then:-

3 rounds for time of:

400m Run

10 Burpees (Chest-to-floor)

5 Deadlifts @ 145kg

Result: 11:44mins

I have no comment on my presses, lousy as usual. Butfor the deadlifts, it was suppose to be 100kg instead of 145kg, but because I was being ordered to lift 145kg by "The Boss" (JW), I just have to force myself to do it, despite it is actually 85% of my maximum weight for deadlifting. Running and burpees was good, no complains about it, it all went smoothly until i go for the deadlift, due to those wall balls and kb swing and more running I did the day before (usually these excuses are to make myself feel better, bare with me ><"), my hamstring, tigh, traps, basically every single part of my body was aching badly, thus it felt like SHIT lifting 145kg. It was so bad that I couldn't do 5 repetition in 1 go. What can I say more? PUSH MORE!!! PUSH MORE!!! PUSH MORE!!!

WOD 011910

Back Squat 3-3-3-3-3

Result: 80,90,105,110,110kg

then:-

Tabata Wall Balls @ 10kg for total repetition.

Result: 85 repetitions

then:-

"Helen"

400m Run

21 KB Swing @ 24kg

12 Pull Ups (Chest-to-bar)

Result: 10:00min

"Helen" was what I've missed doing yesterday, Monday (WOD 011810). One thing about being part of PushMore, this 'one thing' lives in most of us, some call it paranoia, some call it exaggerating, I call it "Kia-Su". And I'm so happen to be one of the most "Kia-Su" of all, and that is how it got me this far. Yup, being Kia-Su in this point is advicable.

New Balance Pacesetters 30km Run

30km Run
Result: 3:37:16

Today was my first attempt to 30km run, compared to the previous longest distance I ran was 23km. I was mentally ready for the run and was pretty much well prepared, from the start to 20km, I was still running very well, I thought to myself that i've really improve alot over the past few months.
Just when I have such thought, things happened. My ipod shuffle died from battery low and worse of all my left knee started to have sharp pain, which always happen when there's too much impact involved last time. I thought it has long gone ever since I rested from running for a few months.
But today the pain was unbareable, I couldn't help but to stop and start walking. Through out the whole last 10km, I was just constantly walking, massaging my knee, tried to run. It got me frustrated and started to blame myself for not giving myself some day off from gym before attempting this run; blaming myself for not consulting physician earlier on when I have uch injury.
Without any song playing from my ipod shuffle, my mind was getting nowhere but started to create all sort of excuses, blames, regrets. This was the very first time I reach the finish point with no smile, no excitement whatsoever. I was simply not please with my performance at all, I could have done better, I could have finish the run in 2 hours plus if its not because of me limping all the way for the last 10km. All in all, very bad performance!

WOD 011610, Saturday

"Fran"

21-15-9

Thrusters @ 95lbs

Pull Ups (Chest-to-bar)

Result: 4:36mins

I've been practically draged into committing the qualifier for crossfit game 2010 by JW, because of that, JW wanted me to attempt all WOD as if I'm aiming to be qualify for crossfit game 2010, which pretty much stresses me out! But if is not JW's encouragement, I wouldn't be able to push myself till this limit, creating a new personal record of "Fran" by improving 3 over minutes, which is a very impressive jump from my previous record over the past 1 week. I do not know how this journey to qualifying to crossfit game 2010 gonna be like, but I'm gonna do my best, because I want this!

WOD 011510, Friday

Deadlift 3-3-2-2-1-1

Result: 135, 140, 150, 155, 157.5, 160kg

then:-

150 Double Unders

Result: 1:25min

I've been trying to break my personal record of deadlift by increasing weights, but it doesn't seems to be happening for the past 1 months and I'd pretty much given up on that. After 4 days of rest and leisure in Bangkok, everything seems to be gotten better, I'm able to lift the weights without much of hesitations. I guess at times REST stand in a very important role for all athletes. Ever since I've started crossfitting in PushMore, I haven't been really giving myself enough time to rest, sufficient rest equals to better performance!

WOD 011410, Thursday

Press 2-2-2-2-2
Result: 45, 50, 55, 56x1, 55x1

then:-

"Chealsea"

Every minute, on the minute, for 30 minutes, do:-

5 Pull Ups

10 Push Ups

15 Squats

Result: 30minutes

WOD 010201, Saturday

For Time:

50 Pull Ups (Chest-to-bar)

25 Power Clean & Jerk @ 40kg

30 Pull Ups (Chest-to-bar)

15 Power Clean & Jerk @ 40kg

20 Pull Ups (Chest-to-bar)

10 Power Clean & Jerk @ 40kg

Result: 15:32