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