Bill Starr + WOD

Bill Starr
(Superset & Warm Up)
Power Snatch & Overhead Squat
20kgx5 / 25kgx5 / 30kgx5

Full Snatch 30kgx3x6
Back Squat 80kgx5x3 / 90kgx3x2
(Superset) Jerk 40kgx5x3 / DB Bench Press 14kgx5x3

26 Burpees => 00:55 (Beat my old time!)

NEURAL/STRENGTH

Push Press 30kgx3/ 35kgx3/ 40kgx3/ 42.5kgx3
Snatch Grip & Jump 40kg x 3 x 4
Bench Press 35kgx4x2/ 40kgx4x2
B/O Row 30kgx3/ 40kgx3/ 45kgx3/ 50kgx3
Plyo Depth Pushups 3x4

Bill Starr

0830 (CFJ Bill Starr Oly Prog Week 1)
Front Squat 60kg x 3 x 6
Good Morning 25kg x 10, 30kg x 10 x 2
Chin Ups 5 x 3
Calf Raises 20kg x 30 x 3

Double Day

0830 Explosive Movements (With Sulaiman)

Front Squats - 50kg x 3 x 2 / 55kg x 3 x 2
Jump Squats - 30kg x 3 x 4
Leg Press - 100kg x 5 x 2 / 110kg x 5 x 2
Chest Press - 40kg x 5 x 3

1400 Partner WOD (With Patrick)

50 Overhead Kettlebell Swing 16kg
50 Burpees
50 V-Ups
50 Box Jump 18"
100 Double Unders
=> 17:31

Double Day

1500 (CFJ Bill Starr Oly Prog Week 1)

Warm Up - Superset Power Clean + Front Squat => 40kg x 5 x 3

CLean & Jerk 40kg x 3 x 6
Back Squat 70kg x 5 x 5
Dips 20 x 3

2030 (Neural Charge with Sulaiman)

Chose weights heavy enough for fast and explosive movements
Back Squats - 60kg x 3 x 3
Plyo Pushups - 5 x 3

SgTitans

Assorted Kettlebell
8kg, 10kg, 12kg, 16kg, 20kg, 24kg, 32kg
Swings, Cleans, Snatch/Jerk (stop at 20kg) - 10reps each

Tyre Flips Relay/Warm Up (With Teng & the girls)
1, 2, 3, 5

10 Tyre Flips for time (180kg)
First time => 1:04
Second time => 1:27

Rest Day

Merry Xmas everyone!

OHS + WOD

Overhead SQuat
40kg x 8 x 3

21-15-9
Deadlift
Toes To Bar
=> 12:18

*Didn't feel too well this morning.*

Legs with Kwan

Leg press
150kgx15
200kgx12
250kgx10
300kgx8
350kgx6 (PR!)


Back squat
40kgx12
50kgx12
60kgx10
80kgx6
90kgx8 (PR - for 8 reps that is)


Lunges
150

Rest Day

Double WOD @ BOX

Thrusters (Back) 100lbs x 1 x 3

1st WOD
9-7-5
Thrusters 70lbs
Muscle Up (Sub with Ring Rows and Dips x 3)
=> 10:06

2nd WOD (Partner with Hendrie)
230m Run
AMRAP - 5 Wallballs and 5 Burpees
We won at 21 rounds!!!

Karen

Row 2km => 9:08

Karen
150 Wallball 5kg @ 10ft => 8:50

Rest Day

Rest Day

8 months of Crossfit and still counting ...

Deadlift+Squats+Pull Ups

Deadlift 95kg x 1 x 3

Back Squat 80kg x 6 x 4

Hang Pull Ups 5 x 4

Legs with Kwan

Front Squat (Hands wrap around bar)
40kg x 15/ 50kg x 12/ 60kg x 10/ 80kg x 6 (E.SPinae too tight. Can't hold more weight.)

Leg Press
100kg x 15/ 150kg x 15/ 200kg x 10/ 300kg x 10

Walking Lunges around the CLub - 2 rds (~ 80-90 steps)

*Won't it be sweeeeet if I can squat the leg press weight?*

BOX WOD

Yesterday was over and done with. Today is a brand new day. Wrist aside, I still decide to go to the box. And I'm glad I did it.

Back Squat 90% x 1 x 4 => 180lbs x 1 x 4

6rds
4 HSPU (Sub. with one hand shoulder press 6.25kg)
8 Pull Ups
12 Pistols
=> 7:54

*I'm thankful for all the friends and clients who are genuinely concern about me and go out of their way to make me feel better. Its only a small injury but they are so supportive in every way. Thank you. Now I know how important it is to have loved ones and good friends with you when you are injured. And I don't know how the athletes with major injuries deal with their pain. Respect.*

Horrible Day

Was praying for a miracle. Wrist still hurts, can't train and just so bloody upset at everything.

So afraid to lose wrist mobility and strength.

Fallen. But need to bounce back up.

BOX WOD

Clean & Jerk 90% x 1 x 5 => 95lbs x 1 x 3 ..... and then injured wrist.

10-8-6-4-2 Thrusters (with Dumbbell 7.5kg x 2)
50-40-30-20-10 Double Unders
=> 9:39

*Planned to start Bill Starr's Oly. Program as per CFJ this week but impossible with sprained wrist. Will do next week. Sooooooo disappointed at myself for hurting my wrist!*

Rest Day

Rest Day

Deadlift + Pull Ups

Deadlift
60kgx10
70kgx8
80kgx6
90kgx2
100kg (F)

Pull Ups (10sets)
4-4-4-4-3-3-3-2-3-3

Legs with Kwan

Front Squat 40kgx15/ 60kgx8/ 70kgx6
Wide Squat 40kgx12/ 50kgx10/ 60kgx10/ 80kgx6
H/S Leg Press 100kgx15/ 150kgx12/ 200kgx12/ 250kgx10/ 300kgx7
Romanian Deadlifts (DB) 12kgx12/ 16kgx10

300 Squats

BOX WOD

Push PRess 80lbs x 1 x 3

5rds
230m Run
10 Pull Ups
15 Wallball
=>14:17

*First round was extremely slow. Felt like just out of bed and into the box. Need more warmup.*

Kettlebell + BOX WOD@FP

5rds (On 16kg KB)
10 Long Cycle L
10 Long Cycle R
Rest 1min

4rds
7 Power Clean 40kg
21 DU
=> 6:57

*Very Hungry!*

Double Day

0700 BOX WOD
Back Squat (80%) 160lbs x 3 x 5

7-5-3 Muscle Ups
7 OHS
7 Burpees
=>6:23

*Shoulders felt impinged, sub MU with Ring Rows + Dips, OHS with Front Squat 110lbs*

1700
100 Double Unders => 10:08

Rest Day

Rest Day

Been training since sunday, I should rest now... 6 days straight of waking at 5am and long days are no fun. Looking forward to a sleep in tomorrow!

BOX WOD

Overhead Squat 1RM x 5
100#/110#/120#

5rds
5 Deadlift 140#
10 Wallball 5kg
=> 4:15

*Loved today's training. If only I have time for more OHS. And should have gone heavier for Deadlift too.*


Clean
120# x 1 x 2 (PR)

WOD @ Commando Camp!

10-9-8-7-6-5-4-3-2-1
Hang Power Clean 70lbs
Run 50m in between sets
=> 7:31

*Crossfit Singapore roadshow. What an experience!*

Double Day

0830
Squat Clean 40kg x 5 x 3
Push Press 30kg x 5 x 3
Bench Press 30kg x 10 x 3

*Super irritated with raw palm. Maybe I should try that superglue remedy.*

1700
5km Cycle => 9:37

Squats + WOD

Front Squat
60kg x 5 x 5

21-15-9 (Sharon's virgin Crossfit WOD)
KB Swings 8kg
Wallball 3kg
=> 2:55

500m Row => 2:01

Double Day

0700 Box WOD
Snatch 1RMx5
65lbs-65lbs-75lbs-75lbs-75lbs

5-10-15 OHS 75lbs
21-15-9 TTB (Sub with Knee to elbow)
=> 7:55

*Felt really heavy and slow. Must cheat smartly. Not before a Monday morning WOD. Blegh.*

1500 @ FP
3km Run = 19:11

SGTitans

Tyre Flip relay (with Sab, Son, Dev)
1-2-3

Circuit
9 Tyre Flips - 2 x 32kg KB Walk 20m - 9 Tyre Fips

160kg Chain Pull (Anterior)
~1m x 2

Rest Day

Double Day

BOX WOD 0700
Sled 90lbs x 50 m x 3
Reverse 90lbs x 50m x 3
Sled Sprints 45lbs x 50m x 3

Easy Training @ FP 1700
Handstand Pushups
2-2-2-2-2
Strict PullUps
3-4-4-3-3
Flat Bench Press
40kg x 6 x 3

Partner WOD with Jenn

Clean 40kg x 6 x 3

Partner WOD with Jenn
5rds of
10 Left/10 Right - KB Snatch 12kg
AMRAP Wallball 5kg
=> 14:55, 255 Wallball total

BOX WOD @ CFSG

Back Squat 65% x 2 x 10 => 130lbs

10mins AMRAP
6 Pull Ups (Band)
12 KB Swings 16kg
230m Run
=> 4rds + 7 Swings

100 Burpees @ own time.

Rest

Flight back to Singapore

WOD @ FF Bondi Junction

20kg KB Swings
5rds of
30s Work/30s Rest

DB Thrusters 10kg x 8 x 5
OH Lunges 10kg x 12 x 5

Rest

WOD @ FF Coogee/Randwick

Clean 35kg x 10 x 3
thrusters 30kg x 10 x 3
Back Squat 60kg x 6 x 3

(The olympic bar seems light and thus the figures here may not be accurate.)

Rest

Flight back to Sydney

WOD @ FF Melbourne

Clean 40kg x 5 x 3
Pull Ups 2 x 5

Partner WOD with Patrick
50 SDHP 35kg each
AMRAP Burpees
(Every 10 SDHP Partner A does, Partner B does AMRAP Burpees. Then swop.)
=> 11:59, 127 Burpees total

Rest

Mon 15 Nov => Rest
Tues 16 Nov => Flight to Melbourne
Wed 17Nov => Rest

WOD @ CFX

7 mins AMRAP
10 OH Lunges 10kg
10 Pushups
=> 9rds + 7 Pushups

Fran @ CFX

21-15-9
Thrusters 25kg
Jumping Pull Ups
=> 4:52

*Crossfit Level 1 Certification Course at Crossfit Effects, Sydney (13-14 Nov). What an experience!*

Rest

Thurs 11/11/10 => Sick in Sydney

Fri 12/11/10 => Rest

BOX WOD

50m Sprints x 3

50m Prowler 90lbs x 3

50m Sled 90lbs x 3

Rehab

Left Shoulder Impinged.

Left leg Shin-splint-like feeling.

SMFR - 1hour.

Shoulder Press 20kg x 20 x 3 (Rehab)

*Been fighting away cold and cough. Vit C and Water loading. Hopefully all is well through the course this weekend. Spent too much time and money on this, I cannot fark up.*

BOX WOD

Back Squat
170lbs x 1 x 4

5rds
21 Pushups
15 KB Swings 16kg
9 Box Jumps 18"
At Cutoff 8mins => 4rds + 21Push Ups + 11 Swings

*Planned a double day. But spent time studying instead. I feel fat after the weekend and the kuih lapis the boys bought for me!*

Rest Day

BOX WOD

Snatch Balance
80lbs x 2 x 3
(Failed at 90lbs. Squat not low.)

3rds
5 MU (sub. 15 seated MU)
10 Push Press 60#
30 DU
=> At 10mins cutoff time; completed 2 rds + MU+ PP + 10 DU

SGTitans

Tyre Flips 180kg
10 x 3

Log Walk
Each side= 20kg + cylinder= approx. 20m
Each side= 28kg + cylinder= approx. 20m x 2

*My goal to do 10 flips at a go have been achieved. Now to work on the consistency of every flips and quicker.*

BOX WOD

Snatch High Pull
95% x 3 x 2 => 65lbs
100% x 3 x 2 => 85lbs

5-10-15-20 KB Swings 16kg
20-15-10-5 Wallball 5kg @10ft
230m Run in between set
=>9:20

*Delts and Lats sore from Overhead Squat on Monday. Legs went missing. Squats Tues, Wallball Wed.*

BOX WOD @ FP

6-5-4-3-2-1 Clean & Jerk 30kg
1 round of Cindy in between set
(5 Pullups, 10 Pushups, 15 Squats)

=> 9:24

Double Day

0700@ BOX
Clean & Jerk (80% x 1 x 4) => 80lbs

4rds,
5 Overhead Squat 80lbs
7 TTB
9 Box Jump 18"
=> 6:07

1800 @ FP
5rds
10 Snatch L 12kg
10 Snatch R 12kg
=> 5:26

Rest Day

Rest Day

Double Day

0700 @ BOX
Snatch
70lbs x 1 x 5
(Poor technique, dropped to 50lbs and practice)

Prowler 90lbs x 50m x 3
Sled Run 90lbs x 50m x 3

2000 @ FP
500m ROw = 2:06

26 Burpees x 2 sets
1:08, 1:03

Run + Flips

Slow Run 4km => 26:37

Tyre Flips 180kg
3-3-3-3 (rest 20s in between 3s)
3-3-3-3 (rest 20s in between 3s)
3-3-3-3 (rest 10s in between 3s. The 12th was a flop!)

*Overall feeling quite good as I manage to rest lesser in between flips.

Double Day

0700 BOX WOD

Deadlift
150lbs x 5 x 5

5rds
5 HSPU (toes on box)
10 Pistols
15 KB 16kg
=> 9:07

2030

8rds
2 HSPU (against wall, big elbow angle)
10 Double Unders
=> 7:37

Deadlift+Squats & Swim

21-15-9
Deadlift 70kg
Squats
=> 9:39 (Many rest in between and felt VERY slow. )

Freestyle Swim practice = 20 mins

I want to get stronger and faster. Wonder what happened ...

BOX WOD

Back Squat
85% x 3 x 3 => 170lbs

5rds (Cutoff 10mins)
7 Pull Ups
14 KB Swings 16kg
21 Double Unders
=>4rds + 5KB

Double Unders!!!

Run

1 round around the track x 4
2:15, 2:08, 2:01, 2:03

Thrusters + Pushups

H/S Leg Press
100 x 12
150 x 10
200 x 8
250 x 6
300 x 4

21-15-9
Thrusters 30kg
Pushups
=> 6:57

Rest Day

Swim + Tyre Flips

(Supposed rest day)

1000
Swim Training with Irvin - 45mins

2100 (Itchy Hands)
180kg Tyre Flips
5-5-5-5

*Tried to go faster on tyre flips. Can sustain 1 breath for 1 flip, no rest in between. But only for first 3 reps, after which breathless by 4th and 5th.

BOX WOD

Power Clean
100lbs x 2 x 4

10, 8, 6, 4, 2 Thrusters 80lbs
10,20,30,40,50 Double Unders
=>14:46

Last in the WOD today, did not feel fantastic at all. But I finished it. Effin double unders, I'll get you someday. Just wait.

BOX WOD

Jerk
1-1-1-1-1
100lbs/110lbs/120lbs/120lbs/120lbs (F) x3

3rds (Cut off: 15mins)
460m Run
5 Muscle Up (Sub. 10 Seated Muscle Up)
10 Burpees
=> 13:54

Then just for fun @ 2000
26 burpees => 1:08 (Taufiq 1:59)

Strength

Squat CLeans
40kg x 8 x 3

H/S Chest Press
70kg x 6 x 3

Assisted Chin Ups
(10k) 4 x 3

DB Bench Press
70lbs x 5 (Elbow got sore)
60lbs x 6
50lbs x 10

Rest Day

Rest Day

My quads and calves are so sore!!

Box WOD @ FP

15-12-9
Clean 30kg
HSPU
230m betwn sets
=> 9:15

Clean & Jerk
50kg x 1 x 5

KB + Tyre Flips

On 12kg KB (5secs tempo)
10 rds
10 Snatch L
10 Snatch R
Total = 200 reps

180kg Tyre Flips
2 x 10

*Scapula feels better, but still niggling. Less power for flips but overall feel good.*

BOX WOD + Back Squat

0700
Snatch
1-1-1-1-1
70lbs/70lbs/70lbs/80lbs(PR)/90lbs(F)

18-14-10
Muscle Ups (Seated)
Overhead Squat 60lbs
=> 8:22

1930
Back Squat
80kg x 3 x 4

(Planned for easy kettlebell lifting but right shoulder/rhomboids/forearm not feeling right. Soo much for 4 days rest and coming back stronger... How disappointing. Nevertheless, quite pleased with Snatch, need more practice though and those bloody MU! 1 month from today, is first day of Level 1.... Nervous.)

Rest Day

Rest Day

EXACTLY one month from now, I'd be Sydney-bound!

Rest Day

Rest Day

BOX WOD

Back Squat
170lbs x 2 x 3

3rds
21 KB Swings 16kg
15 Pull Ups (Jumping)
9 Push Press 50lbs
=> 7:19

Rest Day

More like did not have time to train!

Swim + Strength

1600
Swim 200m breaststroke
5:32

Swim 25m x 4 freestyle
00:30, 00:31, 00:31, 00:27

2000
Deadlift
60kg x 10
70kg x 8
80kg x 6
90kg x 2 (Tried for 100kg PR but failed. How disappointing.)

Overhead Squat
40kg x 5 x 4

Flat Bench Press
40kg x 7
40kg x 8
42.5kg x 8

Lats Pulldown
40kg x 8 x 3

BOX WOD

Clean & Jerk
100lbs x 1 x 4

7mins AMRAP
7 Front Squat 110lbs
30 DU
=> 3rds

Completed 1 more round after cut off time.

*If broken DUs are considered rx'd, then this is my first rx'd WOD! Feels so bad and so good at the same time.

Then,

Snatch
70lbs x 1x 4

Strength Day

Back Squat
70kg x 5 x 5

Clean
40kg x 5 x 3

Shoulder Press
20kg x 8 x 3

Felt weak. Past 4 weeks hardly any strength training. Now, its time to rock and roll. CFX, here I come.

Trifactor MiniTriathlon

200m Swim, 10km Cycle, 2.4km Run
Swim 6:36
Cycle 26:12
Run 14:54
Total Net Time 47:41
(21st out of 55 female freshmen participants)

I ACTUALLY enjoyed the triathlon. *grins*

Rest Day

BOX WOD + Strength

BOX WOD
Overhead Squat
80lbs x 3 x 1
88lbs x 3 x 1
100lbs x 3 x 1

Alt Tabata
Ring Dips (Assisted with Blue Band)
Double Unders
Total reps => 122

Strength
Hang Clean
30kg x 8 x 3

Front Squat
40 kg x 8 x 3

Push Press
30kg x 8 x 3

Cycle

Outdoor Cycle (Approx 7km)

Hang Pull Ups
3 x 5

Total time => 30mins

Triathlon

400m Swim - 12:44

Cycle 3min On 1 min OFF x 3 sets

Run 1km - 6:06

*My whole body aches. I need a massage before the triathlon and I can't wait for it to be over so I can train as usual! *

BOX WOD

Push Press
100lbs x 1 x 5

10mins AMRAP
4 MU(Kneeling)
8 HSPU( knees on 18" box)
8 KB Swings 16kg
=> 7 rds + 5 KMU + 6 HSPU

*Got nasty bruise on right collarbone. Stings while in shower. Must have peeled skin away too!)

Rest Day

Still sore.

SgTitans

Farmers Walk
Cylinder + 20kg each side
10m PAUSE and 10m back
10m x 2
20m x 2

Tyre Flips 180kg
3 - 3 - 3 - 3 (approx 1min rest in between 3 flips)
3 - 3 - 3 - 3 (approx 1 min rest in between 3 flips. Drained.)

*Still sore from FGB, inner thigh and shoulders.

Fight Gone Bad!

3rds of 1min each
Box Jumps 18"
Push Press 45#
Burpees
Wallball 5kg
SDHP 50#
Rest

Total reps => 247
Feeling => Priceless

5km Run

5km Run
=> 31:51

(Compared to 5km Run on May 14 - 27:52 Oops I have gotten slower.)

Rest Day

30mins SMFR

Swim & Run (Outdoor)

Sea Swim
7min, 6min, 6min

On Road
400m Run x 3
2:06 (u-turn)
2:03 (u-turn)
1:50 (straight route) PR!

On Sand
200m Run x 4

BOX WOD + Swim & Run

0700
Back Squat
(120#) 65% x 10 x 3

5rds (8mins cutoff)
5 SDHP 88#
5 Thrusters 88#
30 DU
=> Completed 2 rds + 5 + 5 @ cutoff (continued the rest @ snail's pace)

1100
Swim 400m
=> 12:01

Run 400m x 3
=> 2:30, 2:18, 2:08 (PR)

[If you expect less of others and more from yourself, you will rarely get disappointed - H.N. -]

Swim

400m Swim (Had to stop for some coughs)
=> 13:08

400m Swim
=> 12:14

Then,

25m Swim x 6
00:33, 00:33, 00:32, 00:32, 00:31, 00:31

[KQ's first-instalment-of-ten kill-me-gently-workout]

Rest Day

Just recovering.

Itching for some tyre flips.

Rest Day (Still Sick)

Rest Day (Sick)

BOX WOD

Pull Ups
2-3-3-3-2-3-3-3-2-2

5rds
7 SDHP 80#
14 Box Dips
=> 3:32

Prowler Sprint
45# x 50m x 2

Rest Day (Sick)

Thought I shouldn't push it today. Brewing a fever.

Rest Day

45 mins SMFR

Trigger Points = areas of muscles which are characterized by presence of taut bands. Tissues can become thick, tough and knotted. Sometimes they are accompanied by INFLAMMATION and if left alone long enough, is replaced by INELASTIC scar tissue.
It can alter or restrict the movements around a joint, resulting in a change of normal neural feedback to the Central Nervous System.
Eventually the neuromuscular system becomes less efficient, leading to fatigue, chronic pain, injury and more NIGHTMARE !!

Double Day

0700 @ BOX

Snatch
50lbs x 3 x 3
60lbs x 3
70lbs x 2

Alternating Tabata
WallBall 5kg @ 10ft
BOX Jumps 18"
=> 138 Repetitions

2100 - STRENGTH (6-8reps)

Lat. Pulldowns - 20/30/40/50
Bench Press - 30/35/35
BB Bent-Over Rows - 40/45/45
HS Chest Press - 40/70/70
HS Rows - 60/60/60
Clapping Pushups 5/5/6
Power Clean - 50kg x 1

(I'm a croc today. My quads are still sore! On top of that, my upper body is as stiff as a rock! AND when will my effin cough go away!?)

Tyre Flips @ SgTitans

Tyre Flips (180kg)
3 - 3 - 3 - 3 (rest 1 min in between 3reps)
3 - 3 - 3 - 3 (rest 1 min in between 3reps)
3 - 3 - 3 - 3 (rest 2 mins in between 3reps. Last 6 smooth reps.)

Farmers walk
3 Plates each side - 10m x2
5 Plates each side - 10m x2
4 Plates each side - 10m x2

Double Day

1330
21-15-9
Squat Clean 30kg
Dips
=> 8:15

1730
21-15-9
Overhead Squat 30kg
Toes To Bar
=>13:16

Not very happy with the WODs today.

Rest Day - Hari Raya

Day 30 (Rest-Sick)

“We're never so vulnerable than when we trust someone - but paradoxically, if we cannot trust, neither can we find love or joy” - Walter Anderson

Day 29 & WOD

Overhead Squat
30kg x 8 x 4

20-15-10-5
Sumo Deadlift High Pull 30kg
Push Jerk 30kg
=> 10:54

Then,

Hang Pull Ups
2-2-3-2-2

Day 28 (Rest)

Sore Throat. Inflammation.

Fasting Day 27 & WOD

5rds
20 OHSwings 16kg
20 WallBall 6kg
=> 9:23

Fasting Day 26 & Tyre Flips

Agility Drills(Ladder)
20mins

Tyre Flips
2-2-2-2-5-6

Yoke Walk
74kg x 25m x 2

Fasting Day 25 (Rest)

Waking up at 4.45am to prepare food and eat a big meal to last for the day even when I am not hungry is draining me. I have absolutely no appetite for food and working 7-8 hours without it is soooo haard .... 5 days more!

Fasting Day 24 & Strength

Overhead Squat
30kg x 10 x 3

Alt. Arm DB Chest Press
8kg/10kg/12kg - 5/5/5 x 3

Overhead Lunges
12kg x 24 steps x 3

Hang Pull Ups
3 - 3 - 3 - 3 - 2

Fasting Day 23 (Rest)

Fasting Day 22 & Row + Squat

*45mins SMFR* (Feeling sore in shoulders, quads, glutes, calves)

Row 500m - 2:02

Back Squat
60kg x 5 x 3

*If only I have my own Squat Rack and Pull Up bar and other neccessities, I won't get so pissed at people who get in the way of my workout. The whole day I was looking forward to the WOD :-( ....... KB + Cindy have to wait. *

Fasting Day 21 & Strength

Squat Clean
40kg x 5 x 5
42.5kg x 5
45kg x 5 (PR)

H/S Chest
60kg x 5 x 5

H/S Row
70kg x 5 x 5

Hang Pull Ups
2,2,2,1,1,1

Fasting Day 20 & Karen

Deadlift (85%)
80kg x 5 x 3

Karen (5kg)
=>7:27

Day 19 (Rest)

Day 18 & Strength

Overhead Squat
20kg x 10 x 3

Shoulder Press
30kg x 5 x 3

Hang Pull Ups
2 x 8

Cycle 5km (L3) - 9:42

Day 17 & Christine + KB

3rds of
460m Run
12 Bodyweight Deadlift 60kg
21 Box Jumps 18"
=> 15:36

Then,

16kg KB Long Cycle 6sec/rep
5rds - 5 Left/5 Right
Rest 1-2mins
Total = 50 lifts

Day 16 (Rest)

Day 15 & WOD

65% x 8 x 4

Sumo Deadlift High Pull
30kg x 8 x 4

Shoulder Press
20kg x 8 x 4

4rds of
20 Snatch (L+R) on 12kg KB
30 Double Unders
=> 13:59

I really really suck at Double Unders so......

Tabata Double Unders
Least rep. per 20sec = 3
Most rep. per 20 sec = 8

Fasting Day 14 & WOD

65% x 8 x 4

Power Clean
30kg x 8 x 4

4 rds
40 OH Lunges 12kg KB (forward + alternate L/R)
400m Row
=>16:06

Fasting Day 13 & WOD

65% x 5 x 5

Front Squat
60kg x 5 x 5

Push Press
30kg x 5 x 5

Then,

5rds of
5 HSPU (Feet on 24")
10 Box Jumps 24"
15 KB OHSwing 16kg
=> 6:06

Fasting Day 12 & WOD

Clean & Jerk with DB
(Someone took over the BB/squat rack while i wasn't looking. Grrr...)
30lbs each side x 5 x 5

21-15-9
Squat Clean 30kg
Dips
=> 8:04

Fasting Day 11 (Rest)

... glutes, back and quads sore ... 3 days stomach ache ...

Fasting Day 10 & Strength

Deadlift
80kgx5x5

DB Push Press
14kgx5x5

Assisted Chin Ups (10kg)
3-3-3-3-3

Fasting Day 9 & Burpees

100 Burpees
=>7:39

Fasting Day 8 & WOD

5rds
10 (L) OH Reverse Lunges 14kg
10 (R) OH Reverse Lunges 14kg

5rds
10 KB OH Swings 16kg
10 Box Jumps
=>4:10

Fasting Day 7 (Rest)

.... stretching and rolling .... SMFR - 45mins .....
(quads still sore)

Fasting Day 6 & Cycling

2130
5km Cycle = 11:32

Fasting Day 5 & Weights

0500 125g b/p chicken, 1cup broc+cauli
1915 1 cup of tea, 2 dates, 100g beef, 1 cup broc+ cauli
2100 200g HL choc milk, 100g sweet potato

2000 @ FFAMK (Aircon too cold, headache again!)
All the 10/6/8 sets done with only 30secs rest in between.
Front Sq = 40kgx10x10
Hang Pull Ups = 2x10
DB Chest Press = 25lbsx10x6
Toes Walkout = 8x8
Run 400mx3 = 2:12, 2:10, 2:23

Fasting Day 4 (Rest)

0500 100g beef, 1 cup broc+cauli+carrots, 3 eggs omelette
1930 1 peanut pancake, 1 cup soyabean milk(so hungry and thirsty, just grabbed the first thing that i set my eyes on)
2000 ~50g fish(mum's asam pedas!), 5 spoons porridge from mosque.
2200 185g ayam's brand tuna ton yam, 2 eggs omelette, 1 orange

Hmm... can i get lean during fasting? Definitely will lose muscle mass, not helping.. And I have to remember to pack fruits and/or prepare food for break-fast in bag.

Fasting Day 3 + BOX WOD

0500 150g sirloin, 3 eggs omelette, 1/2 grapefruit
1930 2 bananas, 100g sweet potatoes
2130 Grilled chicken ~120g, 2 portions broccoli+carrots
2300 3 eggs omelette, 1/2 grapefruit
Weigh in @ 62kg.

2000
5 rds
8 Deadlift 230# (Share with Coach Kevin)
18 Pushups
28 Squats
=> 8:56

(My first BOX WOD after fasting 14hrs . Felt fine but had terrible headache after WOD for a short while. Hoping to lean out this month. Goal = BF <15%)

Fasting Day 2 (Rest)

0500 150g B/P Chicken, 1 cup broccoli, 3 eggs omelette
1915 1 date, 2 bananas, 2 cups of tea
2130 200ml HL Choc milk
2200 185g tuna in water, 3 eggs omelette, 2 spoons porridge from mosque
2330 2 tbsp adams unsalted peanut butter

Fasting Day 1 & Lunges+Burpees

0500 230g salmon, 2 cups broccoli, tea
1915 half cup of tea
2000 2 bananas
2130 3 KFC chicken drumsticks, small coleslaw

1500 Weigh in @ 62kg! Yeay!

2030
5 rounds of
10 Steps Lunges with 10kg OH L
10 Steps Lunges with 10kg OH R
21 Burpees
=> 12:33 (timer started only on 2nd round-so pissed!)

Double Day

1000 (Weigh-in @ 64kg - disgusting! Highest ever this year!)
5rounds
3 Thruster 40kg
6 KB Swing 1 pood
9 Jumping Pull Ups
11:20
(And I was going for 5mins... No chance. Especially with excess weight. Blargh.)

Then......
1330
Tri-Trial (with Vairi):
200m Swim
10km Bike
2.5km Run
=>48:25

0600 2 soft boiled eggs
0800 kopi-o kosong
1200 2 soft boiled eggs
1530 200g chicken leg, 1 pear
2130 200ml HL Choc Milk
2300 185g tuna in water, 2 eggs (omelette)

Rest... and more rest

REST
7th Aug - 9th Aug
Saturday-Monday

Back Squat + BOX WOD

Back Squat 90% x2 x4
170lbs x2 x4

10mins AMRAP
6 Kneeling Muscle Ups
5 Squat Clean 78lbs
=> 7 rounds + 6 KMU + 2 Sq.Cl.

Rest Day but ...

..... 1 x 50m Sled Sprint 90lbs (Coach thinks its a crawl) ....

C&J + BOX WOD + TRI.

0700
Clean & Jerk
100lbs x1 x4
(Quads tighten up during C&J warm up)


Alternating Tabata
Pull Ups
Wall Ball 5kg @ 10ft target
127 reps


1200
150m Swim
6km Bike
1.5km Run
~32mins

Rest Day

... no time for a Workout...

Burpees

50
Burpees+ Box Jump 18"
5:53

(Wanted to try the inverted burpees... oh boy... no chance!
When will this soreness subside! Jeeeeez!)

Rest Day

....SGTitans training called off.....
(Ok I know its a bad excuse...)

Rest Day

.... can i get any more sore ?? ....
(cheong 4 more days!!!)

Back Squat + BOX WOD

Back Squats
100lbs x5 x3

300 Squats
On the minute,
3 Pull Ups, 3 HSPU
11:22

C&J + DL&KTE

Clean & Jerk
85% x2x4
30kg/35kg/37.5kg/40kg/45kg

Leg Press (with Kwan Yao)
100kgx15
200kgx12
250kgx10
300kgx8
then drop set

21-15-9
Deadlift 60kg
Knees to Elbows
6:51

Rest Day

Had my 8 hours sleep. Woke up twice through the night but manage to doze off quickly.

OHS + BOX WOD + KB

0700 (With only 2 hrs of sleep)
Overhead Squat 3-3-3-3-3 (New Love)
80lbs/ 88lbs/ 100lbs(F)/ 100lbs/ 111lbs(F)

3rds
460m Run
20 Pull Ups
20 WallBall 5kg
21:03
(The most pressurizing WOD ever, training with 2 very strong guys Leonard & Yang.)

1400
3 sets on 16kg KB
1min Swing (R)
1min Swing (L)
1min Swing (2-hands)

Nap 10mins x 3 by the pool. Phew.

Sleep Issue

Ok this is really pissing me off.

I can't sleep. And when I do sleep, I wake up at least 2 times in the night. So when I got up at 3am, I went online to research about this annoying "disorder" of mine. Its starting to affect my performance in the day as i yawned alot more and tend to feel sleepy even while training myself or my clients. I am so exhausted during the day and all i want is to sleep but once i get on the bed, I JUST CAN'T SEEM TO SLEEP!

Here's a very interesting link that may have helped me troubleshoot the issue.
http://www.moodjuice.scot.nhs.uk/sleepproblems.asp

My current sleep pattern:
11pm: In bed, toss and turn (I think after 30mins i fall asleep)
2am(ish): Wake up, check time, (sometimes toilet) and another 30mins trying to sleep.
4am(ish): Same as 2am ish.
5am: So a quick nap later, alarm goes off. Time to wake up for real. Sometimes hard to get up, most times easy to get up.

Total sleep time+ approx. 4-5 hours. (There's also less naps in the day)

My deductions:
1. Stress, Anxiety & Worry:

• Everytime I wake up I check my blackberry for the time. I see the mails/messages waiting to be read. I open them and start reading. I think then my brain starts working already. I don't reply emails but get concerned about smses of cancellation and reschedules. Stress/Anxiety?
• I am not able to check which days of the month i can or cannot sleep but this month is a tough month, missing sales budget and hours budget. Stress?

Now lets look at in a different view. Some will be quick to blame overtraining. Here's a link to overtraining syndrome:
http://www.exrx.net/ExInfo/Overtraining.html

The only signs i can relate to are:

1. Slower recovery after exercise
2. Increased irritability and depression

Sign no. 1 I take a significantly longer time to recover from my sore upper trap and triceps. This soreness was derived from friday's workout and today, approximately 3 and a half days later i still feel it. My usual recovery time would be 2 days max. its taking almost double time to recover.

If no. 1 was about the immediate recovery after exercise, then i don't think i have any issue on that.

Sign no. 2 I don't blame it on the moodswings of the menstruation as it was over last friday. I do feel easily annoyed by the slightest things and tend to be less sociable to get less chance to be annoyed by others.

Solution:

Buy an alarm clock, depend solely on it and switch off handphone throughout the night.

The anxiety part...... takes time to get rid of i guess.

Shi*. 1 and a half hours more to alarm. Crossfit at 7am.

Spinning + Deadlift

1215-1305
Spinning (with Mhairi)

Then,
Deadlift
75kg x5x5

Upper Trap. still sore, but slightly better than yesterday.
Triceps still sore too but from what ??? Chest? Push Jerk? Overhead Lockout?

Kettlebells @ SgTitans

20kg Clean (with Kelvin)
2 sets only
12reps/min - 1 min (L) 1 min (R)
Total lift - 48

Then,
180kg tyre flip unassisted for the first time woooohooooooooooooo !!!!
1-1-2-2

Rest Day

....busy building a fort....

Strength + BOX WOD

I need to get stronger, faster and fitter and this time, NO FARKING distractions!
1530
DB Chest Press
14kg x15
16kg x12
18kg x12
20kg x10

Barbell Bend Over Row
30kg x15
40kg x15
50kg x12
50kg x12

1900
Clean 1 + 1 Front Squat
100lbs x1 x5

5rds
12 Deadlift 88lbs
9 Hang Power Clean 88lbs
6 Push Jerk 88lbs
13:21

Strength Day

Back Squat
40kg x15
50kg x12
60kg x10
70kg x 8
80kg x 6

Leg Press
100kg x15
150kg x12
200kg x12
250kg x10 + 200kg x12 + 150kg x15 + 100kgx15

Walking Lunges (20kg bar)
24 steps x3

Rest Day

Shoulder Press + BOX WOD

Shoulder Press
70lbs x3x2
70lbs x4x2
70lbs x5x2

21-15-9 Burpees
45-30-15 Wallball 5kg
460m run in between
15:12

Back Squat + BOX WOD + Run&Row

0700
Back Squat
120lbs x 3 x 10

7 rds
10 Pull ups (jumping)
10 KB OH Swings 16kg
11:42

1000
Run 500m x3
2:47, 2:45, 2:38

Row 500m x3
2:07, 2:14, 2:09

(Row better timing compared to 14 Jul)

Kettlebells @ SgTitans

5 sets on 12kg - 8s/rep

10 snatch L
10 snatch R

Total - 100 reps

4 tyre flips (180kg - continuous but assisted. left early as there were too many participants and too little time.)

Rest Day

Exhausted.

Deadlift + BOX WOD + Strength

0700
Deadlift
1-1-1-1-1
140lbs, 170lbs, 190lbs, 210lbs (F), 210lbs (F)
(Lower Back & SCM still sore from Wednesday. Annoyed. Can't get PR.)

Sled Sprints
45lbs - 50m
90lbs - 50mx4

1500
Walking Lunges
12kg DB each hand - 26 steps x 4 sets

Rest Day

Super sore in the back of neck and lower back.
Can't rotate neck as much as before.
- Recovery & Corrective Exercises: 1hr -

Back Squat + BOX WOD + Run&Row

0700
Back Squat
120lbs, 130lbs, 190lbs (F), 190lbs (PR!!)

5rds
6 Muscle Ups (frm floor)
5 HSPU (toes on box)
30 DU
Time = 13:55

1530
500m Row x3
2:11, 2:15, 2:14

500m Run x3
2:59, 2:46, 2:45

C&J + BOX WOD + RPM

0700
Clean & Jerk
100#, 110#, 120# (F)

10,9,8...1 KB OH Swings 16kg
50m Sprint in between sets
Time - 5:09

Then,

1215-1305
Spinning

Operation Shape-Up

Run 3km in 20mins - 4pts
1km bicycle sprint 1:24 - 6pts
80% BW Assisted Chin Up 9# - 5pts
50 Pushups - 6pts
70 crunches in 1min - 6pts
47cm Sit n Reach - 5pts

32/36 points

Rest Day

Kettlebell + May 17 WOD

3rounds of 16kg KB

1min Clean (R) 12rpm
1min Clean (L) 12rpm
Rest 1min

Then,

5rds
5 thruster 30kg
10 burpees

6:04 (compare to WOD on May 17)

Strength

1 Snatch & 5 OH Squats
20kg
2-2-2-2

Power Clean 40kg
3-3-3-3

Back Squats 50kg
5-5-5-5-5

Rest Day

"It's about loving what you do, caring enough to do it right and ultimately sharing your knowledge as broadly as possible" - Coach G.

Deadlift + BOX WOD + Sled

Deadlift
170#x3x3

Then,
12mins AMRAP
460m run
10 Box Jumps
10 OH Swings 16kg
~3 sets

Then,
90# Sled Pulls, 90# Sled Drags
135# Sled Pulls, 135# Sled Drags

Shoulder Press + BOX WOD

Shoulder Press
50lb x3
60lb x3x2
70lb x3x2

4rds
50 Steps Lunge
8 Muscles Up (Start from knees on the floor)
50 Double Unders

23:40

Kettlebell WOD

Double Hand Swings - 15 of each
8kg, 12kg, 16kg, 20kg, 24kg, 20kg, 16kg, 12kg, 8kg

4:30

Rest Day

Power Clean + May 15 WOD

Power Clean 35kgx8x3

Tabata
Push Press 25kg
(Lowest Rep - 3)

Alternate Tabata
SDHP 30kg (5)
Dips (12)

400m Run x3

4rds
15 Deadlift 60kg
50 Squats
11:51 (Compare to May 15 WOD)

Rest Day

"Man must be arched and buttressed from within, else the temple will crumble to dust."
- Marcus Aurelius Antoninius

Rest Day

Snatch Balance + Box WOD

Snatch Balance 50lbsx3x3

3rds
10 Muscle Ups (Knees on floor)
10 KB OH-Swings 16kg
50 Squats

9:42

Thruster + Row

4rds
5 Thruster 12kgDBx2
400m Row

10:58

Rest Day

Active Recovery - SMFR.

Pick the Day. Enjoy it - to the hilt. The day as it comes. PEOPLE AS THEY COME. The past ... has helped me appreciate the present, and I don't want to spoil anything by fretting about the future.

~Audrey Hepburn~

Kettlebell @ Sgtitans

Warm Up
4mins Cleans 12kg (Right 2 mins Left 2mins)
4mins Jerk 12kg (Right 2 mins Left 2mins)

Then,

5sets
4mins Long Cycle (Right 2 mins Left 2mins) @6rpm

1set - 24 lifts x 16kg
5 sets - 24 x 5 x 16kg = 1920kg

Kettlebell WOD

3rds
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Box Jumps
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Burpees
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Double Unders

(D-Day) KB Clean + Strength

Double Day

1400 @ FP

8mins - 16kg KB Cleans
Switch Hand every minute)
R 15/15/13/10
L 15/14/12/8

1930 @ FP

Deadlift
60kgx8
70kgx5x2
80kgx5
90kgx3 (PR!)

Bench Press
40kgx5x3

Alt. DB Chest Press
10kgx10
12kgx10

H/S Row
40kgx5x4
50kgx5x1

Rest Day

(D-Day) Deadlift + Box WOD

Double Day

0700 @ BOX

Deadlift
100lbs x 10 x 5

10rds
5 KTE
10 Push Ups
15 Squats

Don't remember timing - about 14min ++

1500 @ FP

Leg Press
200kg x8x2
200kg x12x2

4rds
400m run
10 tuck jumps
10 burpees

14:02

Pull Ups + Box WOD

5rds
7 thrusters 60lbs
7 burpees
7 pull ups

11:17

Row + Strength @ FP

I want my Mojo back!

3rds 800m Row
3:58, 3:53, 3:46

Deadlift
60kg x 8 x 3

Sq Clean
30kg x 8 x 3

Push Press
20kg x 10 x 3

Rest Day

Rest Day

Rest Day

-Sick; Flu & Fever-

Squat Clean + WOD @ FP

Squat Cleans 40kg
3-3-3-3

Then,

5rds
5 push press 30kg
10 ohs 30kg

9:06

*Developing flu in afternoon, by the time night falls it turned into full blown flu. Removing bowels too often and urine dark in colour. What's happening??? My mind says go my body says NO. I want to be 100% again ! Taking 6 fish oil (300mg) x 3 daily since the race... BUT ... I know soon, I'LL BE BACK.*

Helen @ FP

3rds
400m run
21 kb swings 16kg
12 Jumping Pullups

12:44

Pullups, Pushups, Squats @ FP

5rds
5 Pull Ups (Resistance Band)
10 Push Ups
20 SQuats

10:41

What a terrible horrible disgusting timing.

*Tight right traps, shoulders. Sore glutes. Sore right ITB. Sore right hammies. Sore left knee. Slight runs. Post marathon- syndromes/blues? Can't be right. Its only half.*

Rest Day

Sore left knee (not as bad as before)
Tight Right Hamstrings + ITB (>5pm)

Half Marathon @ Phuket

PHUKET

15km @ 1:30 (Steady pace)
6km walk

Total 3:10

Rest Day @ Phuket

Short Run @ Phuket

PHUKET
Run 3.5km - 20mins

Rest Day @ Phuket

Rest Day

Right elbow sore from muscle ups.
Left knee sore on the inside.

Phuket Half marathon in 4 days.

BOX WOD: Muscle Up + HSPU + KB Swings

6rds
4 MU (Assisted - Feet on ground)
4 HSPU (Assisted - Toes on Box)
8 KB Swings 1.5Pood (24kg)

11:15

Deadlift + Burpees @ FP

5 rds
5 Deadlift 70kg
10 burpees

5:55



Then,

3x800m Row
3:50
3:42
3:59

REST DAY

BOX Wod @ FOP

7 rds
7 SDHP 30kg
14 Box Jumps 18"

7:37

Strength Day

Deadlift 70kgx5x5

Squats 50kgx5x5

Hang Clean 30kgx5x5

DB Chest Press each side @ 16kgx5x5

DB Push Press @ 12kgx5x5

Rest Day

BOX WOD

Deadlift
171 lbs x 3 x 3
190 lbs x 3 Fail at last rep

Then,

5rds of
5 HSPU
7 KTE
12 KB Swings 16kg

5:36

BOX WOD

Split Jerk - 90lbs
1-1-1

Then,

5rds of
5Pullups (Band)
10 Pushups
15 Squats
200m Run
11:10

Courtesy of Chaar
Body Fat Caliper Test
Chest 5.5mm
Abd 15.5
Thigh 24
Bicep 4.5
Tricep 13
Subscap 11.5
Suprailiac 6
Lower Back 11
Calf 16

BF% 22.26%
Body Fat 13.13kg
Lean Body Weight 45.87kg
Age 25
Weight 59kg

Double Day

Finally, troublesome hams and ITB out of the way, lets rock and roll.

0700
5km Run - 30:10

1600
Deadlift
50kgx3
60kgx3
70kgx3
80kgx3
85kgx2 PR

Then,

Kettlebell Meltdown 300 Workout
Inspired by Mark Erikson, RKC. 11:16 on 24kg.
http://www.youtube.com/watch?v=SRpbM9nzDcM

Me on 12kg - 12:45

Summary since last Saturday.

Sat - Deadlift + Box Jumps. Slight sore in ITB and hams.
Sun - Rest. Post-Box-BBQ Recovery.
Mon - Rest. Stretch and Roll.
Tues - Rest.
Wed - Box WOD: DeadLift + Clap Pushups + Box Jumps. Very sore.
Thurs - Rest. F#%king tired.
Fri - Rest.
Sat(Today)- Practice Double Unders, Handstand. 1hr boxing with Asri.

What a lousy week.

Rejuvenate. Refocus. Reset.
From tomorrow. Fallen but picked myself up. I AM BACK!

REST

Hamstrings and ITB still sore but definitely better than yesterday.

REST DAY

Very very sore ITB and right hamstring. Not even worth doing anything. Felt lethargic and so tired from yesterday's WOD. Also .....

Time of the month. I don't crave for sweets but bread. So ...

Not even worth blogging what I ate today. The only thing different I had 6 capsules fishoil after each meal so thats total 18 capsules. My leg feels fine by the end of the night so looking good for a WOD tomorrow.

For now I will continue my usual:

breakfast: 3-4 eggs, 4 fishoil
snack: baked almond nuts/macadamia nuts or an apple/pear or soft boiled eggs
lunch: beef steak, chicken steak, salmon + vege, fishoil
snack: baked almond nuts/macadamia nuts or an apple/pear or soft boiled eggs
dinner: same as lunch, fishoil

Day 8 FSF Diet

Deadlift

176lbs/80kg x 3 x 5

Box WOD

7mins AMRAP

3 Deadlift 146lbs/66kg

5 Slap Pushups

7 Box Jumps 18"

9rds

0530 2 eggs, black coffee, 4 fishoil

1130 ~150g steak, 4 fishoil
1600 fish soup + extra fish, 1 slice watermelon + rockmelon, black coffee
2300 80g chicken breast, 2tbsp peanut butter, 4 fishoil

Right hamstring not 100%.

Day 7 FSF Diet

Rest Day

1000 4 eggs, half orange, 4 fishoil
1300 180g chicken, 2 cups broccoli, half orange, 4 fishoil
1600 black coffee, handful macadamia nuts
2100 100g beef steak, 2tbsp baked beans, 2 tbsp coleslaw, 4 fishoil

Day 6 FSF Diet

REST DAY

1030 100g Roasted chicken, 1 hardboiled egg, 4 fishoil
1230 160g steak, 2 cups broccoli, 4 fishoil
1630 black coffee, 15 macadamia nuts
2200 100g mutton chop, 4 fishoil

Day 5 FSF Diet

REST DAY

1100 3 eggs, 1 orange, 4 fishoil
1400 Seoul Garden Lunch (Meat, Chicken, Fish ~300g) 4 fishoil
2000 1 orange, 4 fishoil

Day 4 FSF Diet

50kg Deadlift 21-15-9
Box Jumps 42-30-18
8:56

37.5kg Clean & Squat
3-3-3

50kg Front Squat
5-5-5

Pull Ups (Band)
7-7-7-7

0630 3 eggs, half orange, 4 fishoil
1400 250g chicken, 1 cup broccoli, 4 fishoil
1700 Handful of Macadamia & Almond nuts
1930 Crossfit BBQ

Day 3 FSF Diet

(1000) 8km slow run

Then,

(1430) 12kg Kettlebell

(6s/rep)
10 OHS R + 10 OHS L
10 Snatch R + 10 Snatch L
10 LC R + 10 LC L
2mins rest
Total 8mins x 3rds

0600 3 eggs, 4 fishoil
0800 black coffee
1300 200g beef, 2 cups broccoli, 1 slice pineapple & papaya, 4 fishoil
1600 1 apple
1800 2 eggs
2030 200g salmon, 1 sunny side up, 2 cups broccoli, 1 orange, 4 fishoil (Half a kaya waffle pancake)


I am feeling ravenous tonight! Is it the kettlebell?

Day 2 FSF Diet

(0930)
Snatch + 2 OHS
45lb
1-1-1-1

Clean & Jerk
45lb
2-2-2-2-2

Then,

(1500)
Deadlift
50kg x 10
60kg x 5
70kg x 5
80kg x 3
80kg x 5 (PB)

Best of 3 rds 500m row
1:57

0800 4 eggs, 1 slice chicken ham, 4 fishoil
1145 180g chicken steak, 2 cups broccoli, 4 fishoil
1400 black coffee, 2 eggs
1600 1 pear, 15 macadamia nuts
2100 50g salmon, 50g chicken, beansprouts, fruits(pineapple, watermelon, honeydew), 4fishoil

Finally truly believe. Rest. And then soar to greater heights.

Day 1 FSF Diet

Rest DAY

0600 4 eggs, 1 orange, 1 black coffee, 4 fishoil
1000 black coffee
1300 230g beef, 2 cups broccoli, 4 fishoil
1600 1 pear, 15 macadamia nuts
2130 3 handful roasted grams/chickpeas, 1tbsp adam's peanut butter, 4 fishoil

Too much for a 60kg female's consumption.
Finished it but will reduce to <200g.

More protein, More fishoil, lets see where I get to ....

Snatch Balance
50lb
3-3-3-3


Box Wod

Alt tabata
Pull-ups
Double Unders

81


0530 3 eggs, 1 slice chicken ham, 1 orange
1100 black coffee, nuts, 4 fishoil
1300 chicken chop, 1 slice of pineapple
1500 nuts, 4fishoil
2130 1tbsp adam's peanut butter, 4 fishoil
(too tired to eat and not even hungry)

Pullups (with resistance band)
5-5-5-5-5-5-5-5-5-5

Then,

5rds
5 Thrusters 30kg
10 Burpees

6:34

Then,

5km easy cycle with John.

0615 2 eggs, 1 slice chicken ham, 1 orange
0830 coffee
1230 chicken broccoli
1430 coffee
1530 4eggs, 1 slice of pineapple
2000 nuts

10 rds of

10 burpees
1 set of flowfit


15:01

0930 2 eggs, 1 slice chicken ham, 1 orange
1030 1 slice of toast
1300 Salmon sashimi, salad, bbq chicken
1500 1tbsp unsalted peanut butter, 1 orange
1800 chicken soup
2000 1tbsp unsalted peanut butter, 1 apple

Hang Clean
3-3-3-3

35kg

Then,

5rds
15 Deadlift 50kg
50 Squats

14:16

0630 3eggs, 1 slice chicken ham, 1 orange
0800 coffee
1400 beef+broccoli, coffee
1800 handful of nuts
2000 banana cake
2030 (seoul garden)beef, chicken, fish, vege

Thur, 13 May 2010














Kettlebell WOD (Andyn)

8kg of 5X cleans R
12kg of 5X cleans R
16 kg of 5X cleans R

8kg of 5X cleans L
12kg of 5X cleans L
16 kg of 5X cleans L

Rest 1 min.

Total: 5 Rounds.


16kg Swings
30s Right + 30s Left
3 rds.
Total 3mins.


12kg Snatch.
1.5 mins R+ 1.5mins L
2 mins rest
3rounds.



Then ... RUN.






















PB 5km 27:52



Thanks Jasmine.


0930 coffee+milk, 2eggs, 1 green apple
1200 1 red apple, 1TBSP peanut butter, handful of macadamia
1400 chicken chop + slice of pineapple
1600 black coffee
2030 2 handful of nuts
2130 2 Kueh Talam !!
2330 Caramel Macchiato
0030 2 TBSP UNSALTED Peanut Butter






Fri, 14 May 2010

REST DAY

Mon, 10 May 2010

(Patrick)
5rds
10 SDHP 50#
10 Clean 50#
10 Pullups

10:29

Note:
Jumping Pullups




Tues, 11 May 2010


16kg KB (Note: First time training with 16kg)

Warm Up:
1 min Swing
1 min Clean
1 min Jerk
(on each side)

5sets of:

Long Cycle 8 each side.

2min rest in between sets.

Note:
Need to get those damn chalk!



Wed, 12 May 2010

Front Squat
150lbs/68kg x 1 x 2

(A 'little bit pregnant' with 160lbs/72kg)


BOX WOD (Kevin)
12mins AMRAP
5 HSPU
7 KB Swing 1 pood (16kg)
9 Box Jumps


12 sets!

0530: 2 eggs, 1 cup of coffee+milk
1000: 2 eggs + salmon, 1 cup black coffee
1330: A fist size grilled chicken breast, stir fried broccoli+fishcake, 1 green apple
1600: A slice of pineapple + A slice of watermelon, handful of baked macadamia
1800: 2 eggs + 1 cup of coffee+milk
2130: Stir fried broccoli+fishcake
2300: 2TBSP Adam's UNSALTED Peanut Butter