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. *