Sunday, October 31, 2010
Saturday, October 30, 2010
Friday, October 29, 2010
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
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
Thursday, October 28, 2010
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.
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.
Wednesday, October 27, 2010
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
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
Tuesday, October 26, 2010
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 ...
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 ...
Monday, October 25, 2010
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!!!
85% x 3 x 3 => 170lbs
5rds (Cutoff 10mins)
7 Pull Ups
14 KB Swings 16kg
21 Double Unders
=>4rds + 5KB
Double Unders!!!
Sunday, October 24, 2010
Saturday, October 23, 2010
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
100 x 12
150 x 10
200 x 8
250 x 6
300 x 4
21-15-9
Thrusters 30kg
Pushups
=> 6:57
Friday, October 22, 2010
Thursday, October 21, 2010
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.
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.
Wednesday, October 20, 2010
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.
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.
Tuesday, October 19, 2010
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)
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)
Monday, October 18, 2010
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
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
Sunday, October 17, 2010
Saturday, October 16, 2010
Friday, October 15, 2010
Thursday, October 14, 2010
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.*
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.*
Wednesday, October 13, 2010
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.)
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.)
Tuesday, October 12, 2010
Monday, October 11, 2010
Sunday, October 10, 2010
Saturday, October 09, 2010
Friday, October 08, 2010
Thursday, October 07, 2010
Wednesday, October 06, 2010
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
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
Tuesday, October 05, 2010
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
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
Monday, October 04, 2010
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.
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.
Sunday, October 03, 2010
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*
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*
Saturday, October 02, 2010
Friday, October 01, 2010
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
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
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