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