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

WOD 010309, Saturday

In 15 minutes, do as many rounds as possible of:-

10 Burpees

10 KB/DB Push Press @ 20kg/ 45lbs

Result: 9rounds + 10 Burpees + 5 KB Push Press

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300 Day Burpee Challenge: 64 Burpees

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WOD 010209, Friday

For time of:-

60 Push Ups

50 Sumo Deadlift High Pulls @ 32kg

40 Ring Dips

30 Weighted Pull Ups @ 20kg

20 Hanstand Push Ups

Result: 19:59

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WOD 123108

5 rounds for time of:

25 KB Swings @ 24kg

15 Handstand Push Ups

10 Box Jumps @ 24"

Result: 17:06

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300 Day Burpee Challenge: 63 Burpees

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Climbing Trip to Krabi, Thailand. 122708 - 010109

Went for a wonderful climbing trip in Krabi, Thailand with buddies.

Did all sort of route and pretty satisfied with my performance.

Of course not to forget the amount of burpees to pay off every single day!

Over all it was a great get-away holidays!

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300 Day Burpee Challenge: 57 + 58 + 59 + 60 + 61 + 62 = 357 Burpees

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