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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