Ball Slams

100 Ball Slams

First 21 on 6kg
The rest on 8kg
(I did more than a 100)

Sore forearm.
Sore bicep.
Blister (almost) fingers.

What a moron.

www.hayatinuffus.com

Lesson

Lesson from Modern Family

The dreamers need the realists to stop them from soaring too near to the sun, and without the realists the dreamers will be stuck to the ground.

Or something like that, as per Cam.

www.hayatinuffus.com

Enquiries

I'm spending my time replying to enquiries that leads to nowhere.

Seriously. What do these people think I do all day? Shake leg and earn 10k a month replying ridiculous questions?

Shut the fuck up and come train already.

U know EPOC? Yes.
U know HIIT? Yes.
U know afterburn? Yes.
Okay I see u this weekend. Ok.
Sorry can't make it, see u monday. Ok.
Sorry got dinner to attend, see u next weekend.

SORRY the gym is closed and not entertaining any more enquiries.
www.hayatinuffus.com

2011

As the year draws to an end, I can't help but feel melancholy about it tonight. I feel like I left my best year behind. The year where "I grew up". The year where I fell, picked myself up and I learned. The year where I lose some friends and made more friends. The year where big steps were taken.

Leaving FF in April when I was high rolling, moving into ProFit, then leaving ProFit to work for myself living up to my own expectations, renting someone else's gym to having my own gym. What a year.

Started with an average family, went through a rough patch, helping mother take a big step, making plans for her future, teaching her to regain her confidence to leave her own life to her own expectations. I became a mum. She became my daughter. What a year.

Started the year with a relationship, ended halfway, didn't need any emotional baggage, and picking up halfway even with unfinished business and unknown endings, don't know where it will lead to but at least its going with my flow. Never have a I done something with no end in sight, no goals to view, this is a first. What a year.

My biggest achievement is probably to indirectly help someone gain so much confidence in herself and gaining so much respect from her peers just by being her friend and her trainer. She used to shy away from the expats fron her lack of confidence. She used to sit quietly in the corner doing her own stuff. Now she's approaching people, she's talking more and gain so much respect that I'm truly happy for her. Its a satisfaction that money cannot buy.

I love training people. I love kettlebells I love CrossFit. I love training and I have my own style of teaching. Some may like it some may not. I cannot please everyone. I have finally come to the point "this is me, take it or leave it" I enjoy training and if the feeling is not mutual between my client and me, I rather not train that person. Let's not spoil training for me.

2011 have taught me so much. I don't hope for an easier 2012, I pray for a stronger mind, healthier body and deeper wisdom to overcome the coming years.

I don't expect things to get easier from now on. Rentals have to be paid, salary has to be made, training has to be done, I need to keep moving forward, look ahead, far far ahead, think long term. Have to keep finding ways to make life better for the mother and the sisters, have to keep finding ways to keep my passion burning, have to find a way to be balanced spiritually, mentally, physically, emotionally and socially.

I don't know how I'll do it. But I'll do it. Nothing will get in my way.
www.hayatinuffus.com

IKSFA

Seriously? After 2 full days of Kettlebell training with the Russians, then its the competition? Straight days?

Who goes for courses before competition? Well, there's only way to do this. Toughen up and start training 3 days KB in a row.

www.hayatinuffus.com

Petty

Some people just sap your energy with their petty, small and meaningless shennanigans.
I won't be bothered by it. I have bigger things to worry.

www.hayatinuffus.com

Training

Stress-Induced Training - Flipping tyres after a very frustrating 3hours facing the damn tiny netbook was such a stress-reliever. Fast, explosive and all good things in between.
Ego-Induced Training - Starting off with a 60kg Snatch as warmup just because someone else was doing 42 Snatch at 67% of your warmup Snatch in a WOD? Slow, bad form and everything bad in between. Including landing the bar on your eyebrow leading to swollen eye and blood clot. Smart? No. Admitting its the ego? Of course not.

See if I care.

www.hayatinuffus.com

Wod with Ian

Crazy Bugger

50 Pull Ups (Jumping Ring Pull Ups)
50 DU
21 Power Snatch 30kg
100 DU
21 Power Snatch 30kg
50 DU
50 Pullups
=> 21:50
www.hayatinuffus.com

First

My first CrossFit WOD in my own gym.

5rds
10 Overhead Squat 30kg
25 DU
=> 9:52

DU getting slower, OHS getting weaker. But I finally managed to WOD at AlphaFit. Starting to feel more complete. Can't wait for squat stand and box jumps to come in! Get ready Rob and Jenn.

www.hayatinuffus.com

Rest Day

Aaaah welllll ... Stuff happens.

Another tale to add on to my granny's tale. I'm only 27, keep 'em comin' ...
www.hayatinuffus.com

Rest Day

Aaaah welllll ... Stuff happens.

Another tale to add on to my granny's tale. I'm only 27, keep 'em comin' ...
www.hayatinuffus.com

Double Day

1030 @ Bishan
Back Squat 50kg x 8 x 5
Shoulder Press 20kg x 12 x 3
Tricep Pressdown (10 plates of the machine) 8x3

1km Run 7:10
1km Row 4:30

1900 @ KBHit
10L/10R x 10 12kg Snatch

KB GPP

Won't life be easier if you didn't know too many things?
www.hayatinuffus.com

Lifting Lives

Charity event - AIBI/Kettlebellhit
12kg 30mins Jerk @ 8s tempo = 225 reps

And then a mother of all migraine.
www.hayatinuffus.com

Kettlebell

16kg Jerk 8s tempo
- 60 reps : (10L/10Rx3)

12kg Jerk 8s tempo
- 60 reps : (10L/10Rx3)

12kg Practice Snatch techniques
1min/1min x 3
(15-18rpm)

Can I whack 2 kinds of people? The ones who starve themselves to lose weight and the ones who slow down tremendously upon entering train doors and at the end of escalators.
www.hayatinuffus.com

Kettlebell Snatch

Learnt the Snatch Technique from Sergey Merkulin. Relearn. Back to basic - swings.

150kg Tyre Flips with John
3-3-3-3

www.hayatinuffus.com

Kettlebell Jerk IKSFA

I don't even know how to start this blog.

Learnt the KB sport Jerk technique from Sergey Merkulin and Alexander Khasin today. Its UNBELIEVABLE how passionate they are about kettlebell training. Every single detail, where the finger is hook, how many breaths you take, how you land, when you dip, how you rack are being discussed but alas, 2.5hours is not enough. Heck I don't think 4 days in February is enough!

I cannot describe this feeling right now. Call me a baby but I'm starting to tear a little as I evaluate the day today. So much passion from Merkulin.

To top it off, starting the day like crap but ended in a blast just absolutely made my week already!

I'm excited for tomorrow's snatch lesson now.
www.hayatinuffus.com

Kettlebell @ SGTitans

10mins 8kg KB Jerk @ 6s tempo
1min Rest
10mins 12kg KB Jerk @ 6s tempo
1min Rest
10mins 16kg KB Jerk @ 6s tempo
Total reps=> 300
Change hand every minute.

12kg Windmill
5/5 , 8/8 , 10/10

1min 12kg Snatch (R)-21rpm
1min 12kg Snatch (L)-19rpm

www.hayatinuffus.com

WOD

WOD in Bintan

10rds
10 Plank + Knee to Elbow
10 Pushups
10 Squats

Can't believe my obliques are sore as I write this on a Sunday.

Rest Days

Bintan 3rd-5th Nov

Had a lovely time in Bintan doing ......... nothing. Rain kept us in the room and its a blessing in disguise. Reading magazine, playing word mole and brickbreaker on the phone, listening to some music, playing manual hangman till we fell asleep was very relaxing.

OHS + WOD

0900

1km Row 4:35

1600

Overhead Squat 30kg x 5 x 5

10mins amrap
6 KB Snatch 16kg
9 Pull Ups (thin band assistance)
12 Squats
15 DU
=> 5rds + 4 KB

www.hayatinuffus.com

Strength + Skills TRG

Back Squat 70kg x 5 x 5
Ring Dips (assisted) 10x10
The Condo security thinks I'm a cleaner. "Only one hour ah clean house?" My reply "If you clean properly you don't need an hour, you can even add in a jerk and a snatch." The look on the nosey dude is priceless!

Kettlebell @ Home

8kg 4mins Snatch @ 18rpm x 2 sets
8kg Windmill 10/10 x 3 sets

Badminton

The cool breeze and hot morning sun reminds me of the beaches in Bondi and St. Kilda!

www.hayatinuffus.com

Skills Practice

Ring Dips (assisted)
10 x 10

Pull Ups (Assisted)
5 x 10

www.hayatinuffus.com

WOD + Kettlebell

5rds
12 Deadlift 40kg
9 Power Clean 40kg
6 Jerk 40kg
=> 14:20

12kg Snatch @ 4sec tempo
1min / 1min x 3 sets
=> 90 reps

Kettlebell + strength + WOD

4mins 12kg Snatch @ 12rpm
4mins 12kg Jerk @ 13-14rpm

Back Squat 50kg x 8 x 3
Shoulder Press 20kg x 8 x 3

8mins AMRAP
6 HSPU (knees on tyre)
12 OH Walking Lunges 10kg
=> 7rds + 11Lunges

6mins rest

12mins AMRAP
10 Goblet Squat 16kg
10 OH Swing 16kg
200m Run
=> 5rds + 10 OH Swings

www.hayatinuffus.com

Kettlebell

16kg Jerk
1min / 1min / Rest 1min @ 14rpm
1min / 1min / Rest 1min @ 12rpm
1min / 1min @ 12rpm

16kg Snatch
1min / 1min / Rest 1min @ 12rpm
1min / 1min / Rest 1min @ 10rpm
1min / 1min @ 8rpm

I forgot how comfortable it is to train kettlebell barefoot. KBHIT so clean now I would walk barefeet anytime.

Rest Day

Bliss is when you are sitting in bed on a rainy afternoon, with a cup of masala tea, after having done 3hours of work in the morning.

Not bliss is when you are lying down sideways on the Rolfer's table an hour ago with him finding my QL and tearing it apart. BUT I NEED IT. QL. ILLIOPSOAS. SHORT.

Kettlebell

I want my kid to say what Ian said about his mum "my mum is superfit for her age" with a twinkle of pride in the eye.

8mins 8kg Snatch @ 4s tempo
8mins 8kg Jerk @ 4s tempo
(Very fun and endurable when u do long rounds with someone!)
www.hayatinuffus.com

Double Day

1000H @ Bishan
Row 1km x 3
5:05 , 4:58 , 4:38

WOD
20 Deadlift 60kg, 20 Ring Dips(band assisted)
15 " "
10 " "
5 " "
5 Burpees, 5 Box Jumps
10 " "
15 " "
20 " "
=> 17:32


Sometimes you are happy sometimes you are sad. Sometimes you need to be with a lot of friends and people sometimes you just want to be alone. Have a balance. Surely all will be well.

WOD

10-9-8-7...1 Push Press 30kg
1rd Cindy in between
=> 16:58
www.hayatinuffus.com

Botanic Gardens

 

I am having a great time despite everything. I am blessed with a very talented photographer, a very smart website designer, a very good friend who filled me up with laughter and joy while she trains with me and a mother who understands me and accepts me the way I am through ups and downs, happy and sad moment. I am truly blessed. 

Fitness Camp with Danny and Angel at Botanic Gardens, the first intro class. It went well for my kettlebell part although I still don't think 5mins x 2 is enough to teach KB. The 3 of us still need to coordinate a whole lot more and to be very systematic about everything. Honestly it was very easy for me to plan and organize the Kettlebell Day because I am the mainplayer. Now we have 3, we have to share roles. I tend to try and cover alot for others because I don't want to look like a fool but that might also be seen as bossy by anyone who does not know me. Anyway I had fun and was surprised by a paleo cake baked by Sulaiman, delivered by Jenn. So sweet this 2 !!

Kettlebell, Deadlift + WOD

4mins Jerk 16kg @ 6s tempo
2mins Jerk 20kg @ 6s tempo
20kg Snatch 5/5 x 3 sets

Dynamic Deadlift
40kg x 2 x 2
50kg x 2 x 4
55kg x 2 x 4

5-4-3-2-1
Tyre Flips 150kg
10 burpees in betwn set
=> 6:10  (Sept 24, Same WOD => 6:26 )
The WOD was awesome! With Jenn, Ian and Mann. Everyone had their own tyres too!

www.hayatinuffus.com

WOD

10-9-8 .... -1
SDHP 25kg
Push Press 25kg
Overhead Squat 25kg
Back Squat 25kg
=> 20:52

Started with 30kg, dropped to 27.5 and then to 25 by the 3rd set. Wrist acting up.

www.hayatinuffus.com

Rest Day

Rolf Session 2

www.hayatinuffus.com

WOD

12mins AMRAP
3 MU (sub with 9 Pullups and 9 Dips)
6 Jerk 40kg
9 Hang Clean 40kg
12 OH Swing 16kg
=> 2rds + 5 Hang Clean

Past

"Every saint has a past and every sinner a future."

"Right actions in the future are the best apologies for bad actions in the past."

www.hayatinuffus.com

Box Squat + Snatch + WOD

Box Squat 40kg x 2 x 10
Snatch 25kg x 5 x 3 / 30kg x 3 x 2

Partner WOD with Ian.
(Only Run and burpees done individually. The rest shared between two of us)
400m Run
20 Burpees
40 Pull Ups
60 Push Ups
80 Sit Ups
100 Squats
400m Run
20 Burpees
40 KB SDHP 16kg
60 OH Swings 16kg
80 KTE
100 Box Jump
=> 25mins ++

Missed the box squats. Did them with Ian and Sulaiman. Very quick and little rest in between. We were done in 15mins. Followed by Snatch Practice. And a long WOD. It was exhausting but good.

 So so so inspiring. I want to go out and snatch some more right now!

Grace & Something else

Grace (30kg)
=> 4:19

4rds
10 pullups
4 Deadlift 70kg
10 Ovrhd Walking Lunges 10kg
=> 7:58

Back in Jan 28, my Grace was 5:50 with a 40kg. Why the hell did I do this with a 30kg? Damn. I willl Grace again next week with a 40kg!

www.hayatinuffus.com

Rest Day

Rolf Session 1.
www.postureconnection.com

----------

It really suck when you put in all your effort into training someone you think is so nice and "educate-able" only to end up with her changing trainer all because he can "adapt to my fitness level and his stretching exercises are better suited for me". Of course he has his strength I am sure. No doubt at all.
The disappointment is to get "dumped" via sms with no regards to my efforts for the past 10 sessions. I mean, come on, seriously. I don't know why I am so disappointed. Maybe because I thought she was one of the special ones whose life and health I can change for the better and gave her my all. Sheeesh. Utter disrespect.

Strength

Deadlift
50kgx8
60kgx5
70kgx3
90kg(F)
90kg(F)

Close Grip Bench Press 20kgx20x3

Can't lift 90kg. Pissed off.
www.hayatinuffus.com

Double Day

Morning, Strength @ Bishan

Front Squat
40kgx5x2,
50kgx5x2,
60kgx5
Deadlift 70kgx5x5
Pulldown
Tricep Pressdown

Evening @ SGTitans
Circuit 1
1min each of:
Swings + Agility Ladder
Sledgehammer
Farmers Walk 20kg/32kg KB
Leg Raises
2 rounds

180kg Tyre Flips 3 x 2sets

Circuit 2
5 swings 8/10/12/16/20kg
5 Tyre Flips 180kg
5 clean 8/10/12/16/20
5 snatch 8/10/12/16/20(Jerk)
5 Tyre Flips 180kg
5 swings 8/10/12/16/20kg
=> 10:30
www.hayatinuffus.com

Kettlebell

12kg Snatch 10/10
16kg Snatch 8/8 x 2
16kg Jerk 10/10 x 2

Disappointed in the cancellation of kettlebell competition in Philippines. But life goes on. I rather save the money than spend it away.

There's politics everywhere we go. I try not to be involved in any. What is negative I turn away. What I don't need to know I don't have to hear. We all should learn to live harmoniously together. But this is real life eh?
www.hayatinuffus.com

KB + WOD

12kg KB Long Cycle 10/10 x 2
6mins 16kg Long Cycle @ 6rpm

WOD with Ian
21-15-9
Thrusters 25kg
Pull Ups (Band)
Overhead Swing 1pood
=> 13:30

First WOD with a 4year Crossfitter from the States who happened to be training at same place. So inspiring, so humble, very quiet but so so strong. Awesome!!!

Catch up with the CFSG family for breakfast, god how i miss those guys. I miss training with them. I miss their jokes. I miss sweating with them knowing someone is in as much pain as I am! SO CFSG is growing and thats really super awesome news! I am so excited I wish I can grab coach's face in my hand and shake him hard and say "look where you came from and what you have achieved!!!" And then Irving and the boys opening The Pit. And then AIBI supporting David. My friends are really really moving forward and its more motivation for me to push on harder. Everyone came a long way, pushed hard, stumbled a bit and then become successful and on the way to more success. What's my stumble compared to theirs?? At least I learn and grow stronger!

www.hayatinuffus.com

Change

Change. Like it or not, its here to stay. The faster I adapt to it, the faster I move on. Just like that nagging DOMS that you think will go away but overextend its stay. Just like the so-called friends or haters who lurk around waiting to pounce on a chance to say "I told u so"...
www.hayatinuffus.com

Strength

B/O Lats Pulldown (can't see the weight but hard enough for 8 reps) 8 x 4sets
DB Bench Press 12kg x 8 x 4
Stiff Legged Deadlift 30kg x 8 x 4
Tricep Pressdown (can't see the weight but hard enough for 8 reps) 8 x 4sets
Back Ext 20 x 3sets

Training at ClubFitt is so motivating. NOT.

www.hayatinuffus.com

Strength + KB

Deadlift 50kg x 8 x 5
Front Squat 40kg x 8 x 5
Shoulder press 20kg x 8 x 5
(All 30secs rest in betwn)

100 Kettlebell Snatch 12kg
www.hayatinuffus.com

WOD

5-4-3-2-1
Tyre Flips 150kg
10 Burpees every set
=> 6:26
www.hayatinuffus.com

Kettlebell & WOD

0930 beef&asparagus fritatta, my paleo protein bar (mmm...)
1200 meatballs x 3, fishoil, vitC
1400 more protein bar, strawberries x 2,
1830 black coffee
2200 pan fried codfish, fishoil

KB Long Cycle 16kg : 15L/15R   20L/20R   25L/25R
KB Snatch 16kg: 8/8 x 2sets

Barbell Snatch : 5kgx1, 30kgx1, 32.5kgx1

21-15-9
Deadlift 60kg
Pull Ups
=> 10:43

100 DU => 2:25

So, I get better with my cooking but I'm horrible at my WODs. Less cooking, more WODs!


Thanks Jennifer(hamster) for being such an inspiration. My first Paleo self-made treat!

www.hayatinuffus.com

Rest Day

0800 half portion beef&asparagus fritatta, coffee
1030 black coffee
1500 beef omelette, strawberries, fishoil, vitC
1700 snacking on my freshly made paleo meatballs x2 (yumm!)
2000 baked salmon, french beans, some fries (!!!)

First attempt at paleo meatballs. Tastes fantastic! But .... only the top layer though. The bottom layer is BURNT so I scraped the bottom layer (without the burnt bits) out of the slow cooker and turned it into beef chili beans (without the beans)! Lesson learnt - its called a slow cooker for a reason. Low heat, slow cook. Haha!
---------
Life is funny. Throws you a lesson all the time. You think you don't need this "shit" but somehow, sometime down the road you might need this "lesson". This opportunity may arise next month or next year or next ten years. Either way, there's nothing to lose. SO I guess its never mistakes, its all lessons learnt.

www.hayatinuffus.com

Rest Day

0630 2 soft boiled eggs, fishoil, vitC
0730 iced black coffee
1030 beef&asparagus fritatta, strawberriesx2
1400 2 boiled eggs, strawberriesx3
2100 250gm sirloin steak

www.hayatinuffus.com

OHS + DL + WOD

0630 2 soft boiled eggs, fishoil, vit.C
1200 150g pan fried salmon, asparagus, fishoil
1430 black coffee
1800 500ml choc milk
2100 roasted sea bass, lemon thyme risotto(!!)
2300 fishoil

Overhead squat
30kgx5x3, 35kgx5x2
Deadlift
60kgx5, 65kgx5x2, 90kgx1, 100kg(F)

21-15-9
KB Overhead Swings 20kg
Burpees
=> 6:19

www.hayatinuffus.com

Rest Day

"Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down." - Oprah Winfrey

On a side note..... Hell hath no fury like a woman scorned. Make it three women. 

Happy Independence Day Mexico. I am awaiting ours.

Rest Day

Pain is your friend; it is your ally.
Pain reminds you to finish the job and get the hell home.
Pain tells you when you have been seriously wounded.

And you know what the best thing about pain is?

It tells you you're not dead yet

Rest Day

Last Day of Food Blog
(New blog, next monday)

What started out to be a clean week food log turned out to be a horrendous week for food log. Living out of backpack ain't easy, finding clean food out is terrible, the best option is really self-made meals. These are of course avoidable if I didn't make some certain decisions. But... Whatever. A new day or week awaits.
7 weeks into the Philippines Kettlebell Open.
www.hayatinuffus.com

KB + GPP

0800 scrambled eggs, baked beans, orange juice, fishoil, vit c
1230 grilled indonesian chicken, chicken soup, iced black tea
1600 iced black coffee
1800 100+
2200 grilled chicken, garden veggie, fishoil, vit c

10mins 16kg Clean (alt hand) @ 14rpm
KB GPP: Push Jerk 20kg x 30 x 3
SMFR
www.hayatinuffus.com

Rowing + KB GPP

Row 500m 2:16
Row 1km 4:42

KB GPP
Back Ext 30 x 3
Front Squat 20kg x 30 x 3
Deficit Deadlift 60kg 6-8-8

0830 1 banana
1130 2 eggs, 1 ice black coffee
1330 2 bananas, half roasted chicken, 5 salmon sashimis, fishoil, vit c
1900 Kiseki dinner(salmon, beef, chicken), capuccino
www.hayatinuffus.com

Rest (Busy) Day

0930 - Twister (eggs, fried chicken, cheese in a tortilla wrap) and black coffee. [Hey I didn't have time for breakfast before PT and this is the best in the area besides Macs and Carousel buffet!]
1300 - smoked duck confit, goats cheese, mesclun salad,
1600 - roasted almonds
2030 - braised lamb shank, grilled vegetables

I need to prepare food diligently and ready-packed for on the go days like this! Lesson learnt.

However with all this stuff at home, I don't even have a space. Living out of a backpack is great. Farktastic.
www.hayatinuffus.com

Rest Day

Here we go again ......
0845 - 2 soft boiled eggs, ice black coffee
1200 - 250g baked salmon, a handful baked asparagus (in coconut oil, sea salt and herbs mainly basil and parsley), fishoil, vit c
1600 - sweet potato (vietnam & australia) and pumpkin medley (baked with ghee, cinnamon and nutmeg)
2100 - grilled chicken breast,broccoli, fishoil

"A true friend is one who overlooks your failures and tolerates your success."

~ Doug Larson

Kettlebells @ SGTitans

6mins 8kg Snatch (15rpm. 1min Rest)
4mins 8kg Snatch (15rpm. 1min Rest)
2mins 8kg Snatch (18rpm)

Hui's KB Circuit (12kg)
50 Dbl Hand Swings
100 Alt Hand Swings
50 Clean
50 Jerk
50 Snatch
=> 12:30

I am surprised I am not as sore as I thought I would be, after the 3 high reps exercises yesterday. I could feel my back and traps but my calves are the worst thanks to the cramp I had after the sleds yesterday. The remnant feeling is still there. Rolled. Rolling. Still rolling.

Kettlebell & KB GPP

(Morning 10am-1130am)
20kg Jerk  10L / 10 R x 2
16kg Long Cycle 10 L / 10 R x 2
20kg Long Cycle 5 / 5

(Afternoon 2-3pm)
KB Supplementary Exercise (Advised by David)
BB Dip/Launch (Partial Squat with 2 Dips-imitating Jerk motion) 20kg x 30 x 3
Back Extension 30 x 3
BB Close Grip Bench Press 20kg x 20 x 3

120kg Sled Pull - Along length of KBHit x 3

*Note: Bring footpod to measure distance.
Been a long time I did high reps, more than 20reps. Oh My God. Burn Burn everywhere burning feeling. Rested and then attempted the 120kg Sled Pull. Slippery due to sand, slipped a few times but its worth it once i get the momentum going. Could not move the BRICKWALL sled when i reversed it and planned to push it like a prowler. Bummer!
I am proud of Jenn's 20kg KB Jerk. Not perfect but with proper technique you can do anything! Screw her doctor!

Flu/Rest

What do u get after napping 3 hours in the day after taking 2 flu pills? A sleepless night and a back ache.
www.hayatinuffus.com

Kettlebell

4mins 12kg Long Cycle @ 10rpm
4mins 12kg Snatch @ 7-11rpm
2mins Double 8kg Jerk @ 10rpm

Bloody migraine halfway thru the set. Messed Up. Some blamed my migraine, chest tightness and what not to stress. I don't think so. I don't feel stressed, I just feel like I have a lot on my hands. And what would I achieve and learn if life was so rosy and smooth sailing?

First time visit to a lawyer's office today, nothing fancy like in the movies or storybooks at all. Hopefully he doee his job well.

ME Week 4(Lower) + Kettlebell

Deficit Deadlift 60kg x1 / 70 x 1 / 72.5 x 1 / 75 x 1
Stiff legged Deadlift 40kg x 10 x 3
Front Squat 40kg x 8 x 3

6mins 16kg Long Cycle @ 8rpm
4mins 16kg Long Cycle @ 8rpm

Deficit DL done on 2 of 10kg plates under each foot. Ramped up stiff legged deadlift to 40kg, failure was at 10kg. Clean&Jerk yesterday was horrid, so decided to do some front squat.

O-Lifts & Strength

Clean & Jerk 30kg x 3 x 5
B/O Row 30kg x 8 x 4
Dips 12 x 3
Pull Ups 1 x 10

4rds (with Jenn)
50 Mt Climber
(Approx) 50m Run

TGU
8kg - 3 each side
10kg - 3 each side x 2 sets

Training @ SGTitans

Ah Hui's Circuit 1
10L/10R Swings 8/10/12/16/20kg KB
10L/10R Clean 8/10/12/16/20kg KB
10L/10R Long Cycle 8/10/12/16/20kg KB
=> 300 reps total

10 tyre flips (180kg) = approx 2mins.
Feeling oh so slow and takes a LONNGG time to recover in between reps.

Ah Hui's Crazy Circuit 2 (Again)
Tyre flips (approx 7-8) to half netball court,
Sledgehammer 10 reps each side (didn't check weight)
Tyre Flips back to origin (approx 7-8),
Log Walk 20kg each side (approx 2 rds x 30m to and fro).

Kettlebells - Technique Practice
3 sets of 12kg Snatch : 1min L / 1min R / 1min Rest (Total 9mins)
3 sets of 16kg Jerk : 1min L / 1min R / 1min Rest (Total 9 mins)

I felt like I did not do much work today, but as I wrote this post and looked back.... OMG Ah Hui, you're crazy tonight! I was extremely breathless during the flips, absolute loss of strength as well as grip failure during the Snatch on 16kg so had to downgrade to 12kg. I turned deaf ears as he screamed at me not to change to a lighter bell. Had a good supper, chicken tikka and beef steak at indian shop with the Titans and overall a good day. Got back to a quiet house. Aaah bliss.

Rest Day

Woke up with a tightness across the chest like someone really heavy was sitting on my sternum. On top of that when I got up, that "someone" seemed to put on 10kg by the second. I had to hold my chest and lie down.

W.E.I.R.D. Tossed and turned for an hour or so and finally I am back to normal breathing with slight tension across the chest. Tried running with Thomas to see if I can tax my heart and it was fine. If it does not go away tomorrow, then I'll start worrying.

Kettlebell @ Home

On 12kg KB
50 2-Hand Swings
25L/25R/25L/25R 1-Hand Swings
50 Goblet Squat
25L/25R/25L/25R Clean
50 overhead swings

Total Reps - 350
Aim was 1000 reps - Herman Chauw's idea. Got to stop at 350, will finish the balance 650 soon.
Did 25/25 rather than 50/50 because the callouses are near ripping and I really wanna save them for Sunday's training!

Kettlebell + Week 3 (Lower)

4mins 16kg Clean @ 16rpm
4mins 20kg Clean @ 8rpm

4mins 16kg Jerk @ 10rpm
20kg Jerk 10L/10R

ME Week 3
Primary:
Deadlift 70kg x 1, 80kg x 1 , 85kg x 1
Stiff legged DL 30kg x 15 x  2
Lower Back Ext 10kg x 15 x 2

Okay, Chris Mason program Week 3 was supposed to be last week. I screwed up. Did the Lower body Day and was sore in the right hamstrings till today. I can finally reach my toes yesterday. And last week, I totally skipped the upper body day.
SO I restarted week 3 this week. Next week, time to change exercise.
Training was a bit*h today. Felt so lethargic, bloated, crappy but I just kept going with lotsa break in between. Don't reprimand me. I know I know. This year Hari Raya I kinda blew it. I felt horrible. Oh well, back on track today after 2 days feasting.

More Rest Day

She's ridiculously cute isn't she ??

Hari Raya Rest Day

Rest Day

Brought Sumana and Anwar to purchase their first Vibram Five Fingers after morning PT. They were very very happy to get a discounted pair at Peninsula Plaza and I feel very good that my guests are pleased.

After some quality time with my new good friends, I had to go home and help mother with the Eid preparation. Its family time tomorrow and then crunch time on wednesday. Back to serious  "business". 2 months more to Philippines and then 6 months to IKSFA Level 1.

Kettlebells @ SGTitans

10mins 12kg Long Cycle @ 8-12rpm
(aimed for 12rpm but certain minutes managed a lowest of 8 - if i didn't lose count!)

4mins 16kg Long Cycle @ 10rpm
(managed 10rpm but thought it was too fast)

If I am going to be competing in long cycle, I have to change training program. Somehow the biathlon seems more appealing. After tomorrow, it will be all out training. Need to catch up !!!

Rest Day

Again. Not a rest day. PT in the morning, rain in the morning, showed Anwar around Kettlebellhit, chat abit.

Feeling extremely sleepy. My weekends are starting to become my weekdays. Early start. I am not complaining though. Its all good now.

Rest Day

Well, not really a rest day. Running around Singapore for PT. A lot of things on my head, took a long walk and had few hours free. Watched "Bad Teacher" alone and managed a few laughs. Funny show. 

Met with Sumana who flew all the way from Calcutta for Crossfit Level 1 and Anwar my IKFF CKT coursemate. Great guys.

Kettlebell

Bump into Coach while I was drinking a box of cold milk tea, first thing he said "paleo paleo" Bah! I miss that man! Anyway kettlebell training with J&J. Was fun and interesting especially when David came to show us some pointers. Really appreciated the different cues which help us.

Warm up - 12kg
2min Swing L/R
2min Clean L/R
2min Overhead Squat L/R

4mins 16kg Long Cycle @10rpm
4mins 12kg Snatch @ 12rpm
Practice Jerks/Snatch with David's pointers

Week 3 - Lower

@ Clubfitt (I don't really like training there but not much choice at the moment)

Deadlift (3 sets warm up)
60kg x 5 x 2
70kg x 3 x 2

Still Legged Deadlift 25kg x 15 x 3
Lower Back Extension 15 x 3
Side PLanks 20s/20s x 5 (with Gena)

Success at my first "Paleo Shepherd's Pie" try. Feeling pretty good about this.

 My latest addition to the herbs collection - thyme and rosemary!!

 And I can't help bake a cookie for Hari Raya. PEANUT BUTTER BAR. However I doubt it will last till Hari Raya!

Rest Day (Again)

:-((

Rest Day

Mentally and physically drained.

Spent time at home, resting and reading. Oh and a movie, "Zookeeper", how apt.

And making beef stew.............

Log Press + Kettlebell

@ SGTitans

Log Press 10 reps - whatever the weight was!

Kettlebell
Warm up:
60 Snatch on 8kg
4min 16kg Jerk @ 10rpm

10mins 12kg Snatch @ 14rpm (Change hand every 1 minute)
10mins 12kg Jerk @ 10-16rpm (Change hand every 1 minute)

Planned for 20rpm 12kg Jerk. Haha who I am kidding. No strength. From 18rpm dropped to 10rpm. No supplementary exercises, the boys kept the heavier bells.

Rest Day

Overhead Press

Wise are they who have learned these truths: Trouble is temporary. Time is tonic. Tribulation is a test tube.
William Arthur Ward

Did some shoulder press at high reps in a busy gym. Clubfitt Bishan to be exact. Then my bag got stolen. For the first time in my life. I thought I misplaced it but i thought wrong. I walked around interviewing some boys but they seen nothing. 

I was strangely calm and just find the SHITTY luck I have this year EXTREMELYT amusing. 

Just when I thought things could not get any worse, then it did. I am adopting a new approach; expect for the worst that way I will never be disappointed. My fault anyway. If I put bag in locker, what's the worse that can happen? Lose key? But valuables still there. If I put in pigeon hole.... yep, today happened. Even with four CCTVs pointing to it!! People nowadays are too much. They steal. They kill. They rob. What's happening to the world?

Kettlebell

2mins 16kg Jerk @ 15rpm x 2 sets
20kg Jerk 10 / 10 x 2 sets

Good training session for Juria and Jenn. My lifts were so-so and not very sturdy during punchout at the top after a few reps. Need to get more volume in my training.

12 more fasting days !!

www.hayatinuffus.com

Rest Day

Trying my hand at the latest plaeo Chicken Fajitas (i don't know why it doesn't look more brown like in the mexicanrestaurants!!). Baked more fritattas. And tried Conrad's roasted sweet potatoes medley with some cinnamon, nutmeg and served with refreshing blueberries. The smell of cinnamon and nutmeg is too much to handle right now! 1:20mins more!

ME Week 2 - Lower

(Primary Exercise)
Deadlift 70kg x 1 / 80kg x 1 / 85kg x 1 / 90kg (F)

(Assistance Exercise)
- Stiff Legged Deadlift 30kg x 15 x 2
- Back Extension 15 x 2

WOD:
4mins Jerk 12kg @ 15rpm
4mins Snatch 12kg @ 15rpm


Not a good Max-Effort Day. Feeling weak. And after the workout, I feel shaky all over. Hopefully when Ramadhan ends I'll get my strength back.
I really want a new life, new house and new environment for my mother. She deserve better. The rest is water under the bridge. If its not positive I did not hear it.

WOD with Jenn

Alt. Tabata
Pull Ups
Double Unders

Our nemesis each. We fought it......... and we died. Again lost of strength, in pull ups. The 450ml of milk for break fast bouncing in my stomach did not help it either.

Snatch Practice with just 20kg bar. Took me alot of sets to fire up. SO weird. I could do the DU before but I can't catch the Snatch quickly?

Kettlebell @ SGTitans

My paleo fritatta is getting better, love it! However paleo pineapple tart did not really get approval from the traditional mum.

Warm Up
2mins 12kg Jerk @ 15rpm
2mins 12kg Snatch @ 15rpm
2mins 16kg Jerk @ 15rpm

Work Sets
4mins 12kg Jerk @ 15rpm
4mins 12kg Snatch @ 12rpm

16kg Snatch 10L / 10R x 2 sets
20kg Jerk 10L / 10R

Working up towards higher (18-20) reps per minute and then increasing time.

Teng & Din showed me a more effective rack position, I did more practice to tweak techniques. Training Kettlebells at Titans helped alot when there are so many helpful humble people who are willing to share knowledge. It was a good day in all. Not to mention I am getting in the hang of fasting and training/working finally.

ME Week 1 - Upper

(Not part of Chris Mason Conjugate)
Front Squat 30kg x 8 x 2
Back Squat 40kg x 6 x 3
Overhead Squat 30kg x 3 x 3

Week 1 Max-Effort Day 2 (Upper Body)
(Primary Ex) Bench Press 45kg x 1 / 47.5kg x 1 / 50kg x 1
(Assistance Exercises)
Close Grip Bench Press 20kg x 10 x 2
Incline DB Bench Press 10kg x 15 x 2
Tricep Pressdown (Blegh I can still remember bodybuilding stuff) 20kg x 15 x 2
WOD: Tabata Plank

Significantly reduced strength. I am embarrassed by my lack of progress. Instead of even a plateau i actually went backwards. Kettlebell competition, change of work, organizing event, Ramadhan and putting pieces of life back together. Are these my excuses?
Also I found out I can survive 24hours without food. I am not losing weight, I am still 60kg and flabbier. *Warning sirens* in my head.

Rest Day

It was pretty tiring shuffling from Orchard, Yishun and Bishan today under the merciless weather. Dehydrated by afternoon and very drained. Plan to train today aborted.




Lies on top of lies. Should not be treated like water under the bridge. Eventually it'll turn into a huge current of waves. To bring disaster like a tsunami. Its so true. Trust once broken, can never be returned to normal.

Kettlebell

20kg Swings Warm Up

16kg Jerk 10/10
16kg Snatch 10/10
16kg Clean L/R 2mins

20kg Jerk 10/10

I tore a callous. Again. I noticed this as I changed Snatch techniques. Is it a better technique which needs more practice or I should stick to old technique? Lets try the new snatch and see what happens.

Oh, my friend, it's not what they take away from you that counts.  It's what you do with what you have left.  ~Hubert Humphrey

Rest Day

"All I'm getting at is that if you want to inprove your life and live with all that you deserve you must run your own race. It does not matter what other people say about you. What is important is what you say to yourself. Do not be concerned with the judgement of others as long as you know what you are doing is right. You can do whatever you want to do as long as it is correct according to your conscience and your heart. Never be ashamed of doing that which is right; decide on what you think is good then stick to it. And for God's sake, never get ino the petty habit of measuring your self worth against other people's net worth. Every second you spend thinking about someone else's dreams you take time away from your own."

-The Monk who sold his Ferrari-

Chris Mason Conjugate

Fasting month does not allow me to train regularly at the box, even when I am slightly settled down now with work. So I have decided to try the Conjugate system for Crossfitter by Chris Mason. Its a 9-weeks program,  and there's 2 training days per week - Maximal Effort Days for Upper and Lower Body (72hrs rest in between ME Days). The exercises alternate every 3 weeks. The week is also complimented with 3 days of metcon that cannot consist of heavy lifting or low reps (Damn, i like heavy met con). SO my Kettlebell workout will be my metcon wod. Well, not all the time. I still need alot of work on calisthenics.
Chris also doesn't prescribe Dynamic Effort Day but I will sneak that in because I have seen miracles in CrossFit Singapore ever since Coach introduced Box Squat Tuesdays. Not to mention prowlers, but I think I can work on that after break fast on Sundays at Titans.SO here's my first chosen exercise (it will stay with me for the first 3 weeks)

Week 1 - Lower Body Day
Deadlift (Primary Ex)
Warm up 3 sets
70kg x 1
75kg x 1
80kg x 1
(95kg was my previous 1RM but I am not able to lift any more that 80kg tonight)

(Assistance Ex)
Front Squat 20kg x 15 x 2
Reverse Hyper Ext. 10 x 2
Plank 1 min x 2

KB WOD:
6mins 12kg Jerk
4mins 12kg Snatch

I am a bit conservative tonight. I feel slightly better than yesterday. I need to pick it up. SOon. Happy National Day Singaporeans!

Kettlebell

12kg
1min Jerk L / 1min Jerk R
1min Snatch L / 1min Snatch R

16kg
1min Jerk L / 1min Jerk R
Snatch 10/10

My first day training with kettlebell after one week without touching it. I broke my fast with a banana and tea and got to work with the bells. Not feeling too good and definitel very rusty but i thought it was important to just keep doing it however little i can manage. Obivously, it was very little as per the above training.

It was also my first fasting day at work. The gym is hot and humid, my throat is dry and i experienced some fainting spells and left glute cramp (where did that come from??!). Thankfully Jenn was understanding enough. Tomorrow will be a better day.

Ramadhan

Fasting month is here again. But I am not dead. I'll be back shortly!

Snatch + Kettlebell

Run 400m x 3

Snatch Practice 25kg x 3 x 5

Kettlebell
20kg Jerk 4mins @8rpm
16kg Snatch 4mins @ 12rpm
24kg Swings 15/15 x 2

Rest Day

Kettlebell + WOD

Kettlebell Practice with Juria & Conrad

Alternate Tabata
KB OH Swings 16kg
Box Jumps

Box Squats + WOD + KB

Box Squats (with Taufiq)
30kg x 2 x 3
40kg x 2 x 4
45kg x 2 x 3

2rds
10 Snatch 12kg Left
10 Snatch 12kg Right
10 Burpees
=> 2:54

16kg KB Snatch 4mins @14rpm x 2 sets

Sled Pull (with Jenn) 20kg x 20m x 3
Sled Sprints 20kg x 20m x 3

Kettlebell

12kg Snatch 4mins @14rpm
16kg Jerk 4mins @ 14rpm
20kg Swings 20/20

KB + BOX WOD

1500
6mins 12kg Snatch 14rpm

1900
Power Clean 1-1-1-1-1
70/80/90/100/110lbs

10mins AMRAP
5 HSPU
10 Front Squat 140/100 (80#)
230m Run
=> 3rds + 5 + 10 + 3/4 Run

Rest Day

Squats with Taufiq/Conrad

Snatch Practice
20kg x 5 x 3
25kg x 5 x 2

Back Squat
60k x 5 x 2
70kg x 5 x 3

Front Squat
40kg x 8 x 3

Rest Day

Rest Day

Is being busy considered a rest day ???

Double Day

Kettlebell @ 1030H
16kg Jerk 4mins 12rpms
12kg Snatch 4mins 18rpm x 2 set
20kg Jerk 10/10

Oly Lifts with Conrad @ 1500H
Power Clean + Front Squat => 30kg x 5reps each x 5sets
Practice Kipping Pull Ups + DragonFly
Box Jumps (Managed the highest box in ProFit - PR!)

Rest Day

Rest Day

My quads are sore from Friday! Was expecting DOMS in hamstrings or calves, but not so much. Need more practice, running with the hammies.

Rest Day

Kelly Moore's Basement Gym

Track WOD

10mins AMRAP
3 Pull Ups
6 Push Ups
Frog Hops 10m
=> 6rds

Alternating Tabata
Duck Walk
Bear Crawl

Rest Day

I want my own equipments. Till then, I got to suck it up. Which I do all the time anyyway.

Rest Day

Fall down 7 times, get up 8.

BOX WOD

Box Squats 50% x 2 x 12
70lbs x 2 x 3
80lbs x 2 x 3
90lbs x 2 x 4
100lbs x 2 x 2

Prowlers 100m
3plates 1:03 / 1:04
4plates 1:35

*Felt sick in the gut. Home affairs. House settlement. Work issues. Can it get any worse? I have been absorbing and taking in all the abuse and personal vendetta against me, how much more can I take? Yea yea I know. What does not kill me makes me stronger.*

BOX WOD

Clean & Jerk 1-1-1-1-1 => 70/80/100/110

10mins AMRAP
2 MU (x2 kneeling MU)
4 HSPU
20 Walking Lunges
=> 6rds + 4MU

*Got stuck on HSPU and could not move for at least 5 attempts. Had to do it with knees on box. Scale up x2. Finally. Crossfit again. After 3 weeks hiatus. But I still think he hates me.*

Kelly Moore. My new inspiration. Crossfitter + World Kettlebell Champion.

Rest Day

Hong Kong Kettlebell Open

Biathlon Event on 12kg

10mins Jerk - 159 reps PR !!!

10mins Snatch - 118 reps PR !!!

*24 reps away from Rank 1*

Rest Day

Rest Day

Some Jerks/Snatch with 8kg ..... Nervous for Saturday!

Kettlebell

12kg 6mins Snatch
12kg 4mins Snatch x 2 sets
16kg Jerk 20/20
20kg Swings 20/20
8kg 4mins Snatch

Rest Day

FISAF DEMO

16kg 4mins Jerk - 50 reps

Kettlebell

12kg 10mins Jerk @ 12rpm
12kg 6mins Snatch @ 10rpm
16kg Jerk 20/20
20kg Swing 20/20

Run (+Cindy) & Kettlebell

1230H @ Yishun Track
5rds
400m Run
5 Pull Ups
10 Push Ups
15 Squats
=> 21:16

*Slow, I know. Dammit. Legs won't function properly and arms .... need new ones. And I miss the box and the Crossfitters.*

1800H Kettlebell @ Home
12kg KB Snatch 6mins @ 10rpm
12kg KB Jerk 6mins @ 10rpm

Run + Kettlebell

100m Sprints x 10 (1min Rest in between)
19s / 19s
19s / 19s
20s / 20s
21s / 22s
20s / 19s

Kettlebell

8kg 6mins Jerk 20rpm
8kg 6mins Snatch 18rpm
8kg 4mins Jerk 25 rpm 25/22(R) 25/21(L)
8kg 4mins Snatch 20rpm

Rest Day

Foot Reflex 45mins
(Very very Painful) Chinese Tuina - 1hr

Kettlebell

12kg Snatch 8mins @ 14rpm
14/14/14/10 (R)
14/14/10/8 (L)

8kg Jerk 8mins @ 12rpm
20kg One Arm Jerk 15/15
20kg Swing 25/25

*Everything feels tight. Rolled before and after training. Can't wait for massage tomorrow. Glad I managed to drop to competition weight (59kg) today and yesterday.*

Kettlebell

Kettlebell

8kg Snatch 10mins @ 16rpm
1st attempt - failed at 9mins.
2nd attempt - 16 for all minute except last one minute at 15. (159)

20kg One Arm Jerk - 15/15 x 2sets
20kg Swings 25/25

Kettlebell + WOD

Kettlebells

12kg Snatch 6mins 14rpm  -  14/14/13(R) 14/14/10(L)
12kg Jerk 6mins 9rpm  -  9/9/9(R) 9/9/10(L)
20kg One Arm Jerk 15/15
20kg Swings 15/15

Handstand Holds - Tabata
Pull Ups - 4/3/4/3/4/4/4/4/4/4

Box WOD @ ProFit

Tabata
Squats (137)
Double Unders (146)
=> 283

Rest Day

ProFit WOW 3 + Kettlebell

3mins AMRAP
5 KB OHSwings 12kg
5 Box Jumps 18"
=> 8rds + 1KB

20mins 12kg Jerk, switch every minute, 10-15rpm

20kg KB Swings 15/15 x 3 sets

100 DU => 2:10

*I can't believe I cried 2 days in a row because I can't do the Crossfit SG Games. Does anyone know how painful it is to be in the box but not able to participate????? Dammmmmiiiit!*

Kettlebell

8kg Snatch 10mins 16rpm (failed on last 3mins)
=> Average about 140 reps in all

12kg Jerk 6mins 12rpm
=> 76

20kg Swings 25/25 x 2 sets

Recovery

SMFR 1hr
Shoulder Rehab 20mins
Run 400m Walk 100m x 6 = 3km

*Breathless and sleepless thanks to tight and cramped shoulders.*

I have two great coaches who do what they do best. Coaching. I'll give everything I have in me, even if its not the best I ever did.

Kettlebell

Kettlebell Training with Coach A.

12kg Snatch 10mins 14rpm (F)
16kg Jerk 6mins 10rpm
24kg Swing 15/15 x 2 sets

*Tight tight everywhere! Rhomboid. Upper trap. Triceps. Hamstrings. Quads. OMG.*

Kettlebell + Box Squats

Coach Andyn's Kettlebell Program

12kg Snatch 6mins 16rpm
16kg Jerk 6mins 8rpm
16kg Jerk 3mins 10rpm
20kg OAJ 15/15
24kg Swing 25/25

Box Squats 50% x 2 x 12
30kg x 2 x 4
40kg x 4 x 8

Box WOD

Snatch Balance 1-1-1-1-1 => 70lbs/80/90F/90/100lbs

10-8-6-4-2 Jerk 140/100 (95#)
In between sets:
30 DU
30 Squats
=> 11:15

*Cut off time was 12mins. Skipping rope broke on 5th round. *

Track Running with Richard

Warm up - 400m jog

3rds
280m RUN, 1min rest, 180m RUN, 5min rest.
00:59 / 00:47
1:06 / 00:49
1:08 / 00:45

Rest Day

ProFit Open House

Double Day

0700 Box WOD

Power Clean 80% x 1 x 8 => 95lbs

10mins AMRAP
3 MU (x2 kneeling)
5 HSPU (on 45lbs plate)
7 Hang Power CLean 140/100 (95#)
=> 4rds + 6 MU

1930 Kettlebell

12kg KB Snatch = 5mins L/ 5mins R

8kg Double Jerk = 3mins x 3 sets

20kg Jerk = 12/12  x 2 sets

*Annoyed at snatch. Forearms burning, shoulders felt tight, didn't do well at all for first 10mins. Double Jerk gave a tightness and burn in lower thoracic/lumbar area. 20kg Jerk form is crap. What's happening?!!!*

Double Day

0900

Box Squat 40kg x 2 x 12

50 Weighted Vest Burpees (8kg) => 3:41

1600

6mins 16kg Snatch - 14/14 14/14 14/10
4mins 16kg Jerk x 2 sets - 20/20 20/20
2mins Double 8kg KB Jerk x 3sets - 24/26/28

WKC Strength & Conditioning Quotient

6mins each / 5mins break in between
1Arm Clean 16kg
1Arm Long Cycle (Shoulder Press) 8kg
Jerk
Half Snatch
Push Press
=> 740 points
=> Rank HIGH

Run

1000 @ Track

400m Run x 4 (3mins rest in between)
1:44/ 1:45/ 1:47/ 1:53

Rest Day

Surfing Bali

Surfing AMRAP 2 hours!

SWIM WOD 2 in Bali

5rds
30seconds Plank
30seconds Bottom Squat Hold
30m Swim

SWIM WOD in Bali

5rds
10 Pushups
15 Squats
15m Swim

Easy Day

Cycle intervals 20minutes stationary bicycle

Clean 40kg x 3 x 5

Double Day

0700 BOX WOD
5rds
50m Prowlers 3 plates + 100m sprint + 50m Prowlers 3 plates
1:15/ 1:32/ 1:51/ 1:55/ 1:59

1600
Deadlift
60kg x 5
70kg x 5
75kg x 3
80kg x 3 (Sore Back)

Pull Ups 3 x 5

Kettlebell
SNatch 16kg
10L / 10R x 3 sets

Jerk 20kg (PR !!!)
10L/10R x 3 sets

Kettlebell

on 16kg

Jerk 3 rds of (Rest 1 min in betwn)
1min L / 1 min R
13/13
19/19
21/23

Snatch 3rds of (Rest 1 min in between)
1min L/ 1 min R
(Practice to get longer duration of snatch)

Triple Day

0700H BOX WOD
Snatch 1-1-1-1-1 => 45lbs
(Practice. Sore back.)

70 Ring Dips
On the minute, 10 Squats
=> 12:29 (Blue Band)

1300 Kettlebell Snatch 16kg
5rds of 30s L/30s R
=> Total reps 70

Run 3km => 18:00

1600 Squats with Taufiq

Box Squats
40kg x 2 x 4
50kg x 2 x 6

Back Squats
80kg x 3 x 3

BOX WOD

200,400,600,800,1000m RUN
In between run,
15 Thrusters 55lbs
15 Burpees
=> 53:04
 (Partnered with Pieta from Crossfit Central Coast, Australia)

*25+ Thrusters and 23+ burpees on 4th round. 30 Thrusters and 27 Burpees on 5th round. I wasn't paying attention to reps after the 15th reps! Long and fun. *

BOX WOD

Weighted Pull Up 1-1-1-1-1
8lbs- 10.5F x 3 - 9.25

12mins AMRAP
3 Power Clean (115#)
6 HSPU
12 Squats
=> 8 rds

Evening for ProFit video

2rds
10 Sandbag Clean 15kg
10 Burpees
=> 1:42

*I felt slow in the morning. A nap in the afternoon did not help. But being busy and keep moving, help forget the exhaustion. Woooh ready to crash now.*

Rest Day

My legs are toast. Thank God its rest day. Can't wait to go to the box on friday morning!

Triple Day

0700H BOX WOD
Prowlers 45lbs x 3 x 100m x 3 rds
Sleds 45lbs x 3 x 100m x 3rds
50m Sprints x 4

1330H KETTLEBELL
3rds of 12kg KB Snatch
1min L/ 1min R x 3
Total 6mins x 3sets => 15-17 reps per minute.

2030H Strength Training with Taufiq + Din
Deadlift
60kg x 8
70kg x 8
80kg x 5 x 3
Pull Ups 5 x 3

BOX WOD

1800H CLass
Box Squat 50% x 2 x 12
50lbs + 8kg KB each side x 2 x 2
70lbs x 2 x 2
80lbs x 2 x 2
90lbs x 2 x 6

10mins AMRAP
5 MU (sub x 2 kneeling MU)
20 Steps OHWalking Lunges 25#
50 DU
=> 3 rds + 20 Lunges

*Okay okay no more 5x5 box squats. Lunges felt easy although legs were sore from the track sprints yesterday. Could string 30 DU in first round, wooh! Thereafter it was all in 10s. Felt great. Must be from the evening energy!*

Run + KB

0930H @ Track
100m Sprints x 5 (2mins rest in between)
20s/ 19s/ 18s/ 19s/ 20s

Hello old friend, we meet again ....

2100H @ ProFit

3rounds of 4mins Kettlebell Snatch 12 kg

1min L/ 1min R/ 1min L/ 1min R

Rest Day

Some filming...

Filming Day

First trial class at ProFit today. Successful.

Filming with the ProFit team. Successful.

Dinner and bonding time with the team. Successful.

More filming tomorrow !

Squats + Kettlebell

Pause Squat with Taufiq (3secs)
40kg x 10 x 1
60kg x 8 x 1
65kg x 6 x 3

Box Squat
40kg x 5 x 5

Kettlebell Snatch
2rds
1min L/R 8kg
1min L/R 12kg
1min L/R 16kg

Kettlebell Swings and Snatch Practice - 12kg
12 / 12
10 / 10 x 4

*Disappointed with KB Snatch. Need more practice. As per Coach A, 55 Jerk L + 55 Jerk R + 60 Snatch on 16kg will earn me CMS. *

Rest Day

Kettlebell

Double KB - Clean & Squat
8kg x 10
12kg x 10
16kg x 10
16kg x 8
8kg x 10

16kg x 3reps x 10sets

Long Cycle (More focus on thoracic expansion)
Single 16kg - 6secs tempo
5rds
1min L (10reps) / 1 min R (10reps)

Double Day

0700
Box Squat 60% x 2 x 10
=> 50lbs + 8kg KB on each side with purple band

10mins AMRAP
5 HSPU (25lbs plate + absmat)
10 KB 1.5Pood
15 Squats
=> 5rds + 1 HSPU

*Shoulders and legs have minds of their own today. Glad that 1.5pood is endurable. *

2030
10mins Long Cycle on 20kg
(First time 20kg - PR too!!)
5rds
1min L + 1min R
(4reps each min = total rep both side = 40!)

BOX WOD

OHS 1-1-1-1-1 => 100/120/125F/125/131 lbs PR !!

9-6-3 Muscle Ups (seated x 2)
In between MU,
12 Box Jumps (18" + 45lbs plate)
400m Run
=> 13:00

*Hellooo bodyweight overhead squat! WOD was slow, and started off with 5 no count MU.*

Crossfit Singapore 2nd Year Anniversary WOD

15rds  (Partner with Patty)
3 Thrusters 61.5lbs
6 Clapping Pushups (run approximately 100m)
9 WallBall 5kg
12 Burpees
=> 1h 16mins

*My longest Crossfit WOD ever! Its so hot, I am down 1kg (59kg) after the WOD. Which I am going to replace with 3kg later at the BBQ. Its party time.*

WOD + KB

1400 BOX WOD @ ProFit

10-8-6-4-2 HSPU (x2 on Box)
2-4-6-8-10 Front Squat 140#/100# (45kg)
=> 7:53

Run 1km => 5:40

1930 Kettlebell

16kg KB Long Cycle
3 sets
3mins each side
L23/24
L20/20
R20/18

Rest Day

Accidental rest day.

KB + Squats

Stationary bicycle 20mins

Warm Up with 12kg KB
2rounds of Long Cycle 1min on each side.

Double 8kg KB
Long Cycle x 7reps x 3 sets

Double 12kg KB
Long Cycle x 7 reps x 7 sets

Double 16kg KB
5 Cleans + 3 Jerks x 5 sets

Back Squats with Taufiq
60kg x 8
70kg x 5
80kg x 5
90kg x 2
60kg x 6 (Taufiq's PAUSE-at-the-bottom Squat)

Triple Day

0700 @ the Box
Box Squat 50% x 2 x 12 => 70lbs with red band

10mins AMRAP
3 MU (6 Seated)
9 KB 2 Pood (1.5Pood)
20 Walking Lunges
=> 5rds + 9 KB

Alternating Tabata
Pushups
Double Unders
=> 218

2000 @ ProFit

21-15-9
Sandbag Clean 15kg
Box Jump 18"
=> 6:11

Double Day

BOX WOD in ProFit 1600H
5rds
5 Overhead Squats 30kg
5 Pull Ups
50 DU
=> 19:34

Kettlebell Training @ KBHit 2000H
18mins Warmup with 8kg

With 16kg, Jerk each side;
7, 8, 9, 10, 11, 12, 11,10, 9, 8, 7

Rest day

BOX WOD + KB

Prowlers
5rounds of
(3x45lbs) x 50m + 230m sprint
1:19 / 1:15 / 1:24 / 1:32 / 1:36

*Last best time of 50m prowler(2plates) and 230m run was 1:38. Happy with 1:15 but could do better. Stabbing pain up left calf and shin.*

1900
Jerk On 12kg KB
4rds of
90secs L / 90secs R / 60secs Break
27 / 28
24 / 22
20 / 12
20 / 20

Box Squat + WOD

Box Squat
30kg x 2 x 12

3rds
10 Deadlift 60kg
10 Burpees
=> 3:39

(Andyn at 80kg, 3:31)

*Practice Seated Muscle Up with Andyn - 3 x 4*

BOX WOD + KB

Power Clean 1-1-1-1-1 => 100/110/110/115/120F
*PR last year before wrist injury was 120lbs. Disappointed.*

3rds
5 MU (seated x2)
12 KB 2 Pood (1Pood)
400m Run
=> 10:30
*Sharp pain under both feet while running on third round. Lateral part of left calf still tender from rolling on Saturday. Peroneus Longus. Very tight. More rolling to come.*


1530 Kettlebell with Andyn

20L /20R Clean, 20kg, 6sec tempo.

4sets of 5 reps each side
2 Chest Bump + 1 Jerk - 16kg

Rest Day

BOX WOD

Sled Sprints 90lbs x 230m
Burpees
WallBall
DU
=>1125 reps
Partnered with Tin, Dylan and Rich!

*Saturday's WOD is ......... HOT as HELL .......but awesome! Sleds + Prowlers 3 times this week for me, I'm convinced, he's evil.*

0630  2 soft boiled eggs, fishoil
0800  Grande Black Coffee
1300  Double Up Chicken + 2 Gdn Veg
1700  100g beef, 3 Eggs, Broccoli, stirfry with onion and chili, fishoil
--------------------end----------------------

Double Day

0700 BOX WOD

30mins AMRAP GROUP WOD (Lenny, KC, Nic, Jenn, Me)
Prowlers 90# x 100m
Squats
PushUps
Battle Chains
Box Jump

2000 KBHit

Long Cycle
4minsL 4minsR - 12kg
3minsL 3minsR - 12kg
2minsL 2minsR - 16kg
1minsL 1minsR - 16kg

Clean
10L/10R x 3 sets - 16kg

Detox/Clean(Not so) Day 2
0530  2 Soft boiled eggs, fishoil+vit c
1100  300g grilled chicken, 1 cup broccoli, fishoil
1400  100g beef, 2 eggs, 1 cup broccoli, stir fry with onion and chili, fishoil
1500  Iced Black Coffee
1800  150g Grilled Salmon, 2 Boiled eggs, 1 cup broccoli
2000  During KBHit training, 100Plus x 1 can
2200  Grilled Chicken, 2 Garden Veggie (some sauce in vege)
2300  2 tbsp Adams unsalted peanut butter, fishoil

Sprints

50m Sprints x 10

Then, SMFR, assisted. Thanks Coach K.

*What an awesome and fruitful day. Taught. Trained. SMFR. Read. Nap. Taught. Rest.*

Detox/Clean Day 1
1200 4 scrambled eggs, 120g Salmon, 1 cup broccoli, pepper to taste, fishoil+vit C
1630 1 Grande Iced Black Coffee, 100g stir fry beef, 2 eggs, stir fry with onion and pepper, fishoil
2000 1 apple
2200 100g stir fry beef, 2 eggs, 1 cup broccoli, stir fry with onion and pepper, fishoil

BOX WOD

Warm Up
39 Burpees + 1km Run

Sleds 45lbs x 230m x 2 => 1:36/1:59
Prowlers 45lbs x 230m x 2 => 2:28/2:40

*Huge headache. Again. Rested 10mins before box squat.*

Box Squat (Blue Resistance Band tension)
50lbs x 2 x 10

*Ass on Fire. But I need this. And a detox.*

Strength + WOD

Back Squat 60kg x 6 x 4
Push Press 30kg x 8 x 3
Bench Press 30kg x 8 x 3
Pull Ups 5-5-4-4-4

5rds
12 Overhead Squat 30kg
30 DU
=> 9:40
[Irving H. at 30kg(bad back) and 60 skips with muay thai rope => 6:20]

*Headache after WOD, aircon too cold on my head. Need to climatize.*

Rest Day

Woke up with bad tummy. Rest.

Rest & Recuperate

Someone: Wow, did Crossfit do this to you?
Me: Yes, come join me.
Someone: No, its too hard.
Me: *Blank stare.* Pff.

Dinner & Dance

*It's Party time*

BOX WOD

Power Clean + Jerk 75% x 2 x 6
=> 80lbs

3rds
5 MU (Seated x 2)
10 Power Clean 140/100 (90lbs)
=> 8:12

3rds
Prowlers 90lbs x 50m + 230m run

Wrist and elbow killing me during the WOD.
But I killed them at Yi Xin TCM! Die you evil knots!

Rest Day

Run & Row

Woke up with a very sore right shoulder. Can't look right. So tight I felt it was going to snap. Migraine as well. Missed BOX WOD but rested and rolled on and off for a total of 3 hours.

Evening (shoulders felt slightly better)
Run 300m/100m intervals = 2km
Row 400m/100m intervals = 2km

BOX WOD

Box Squat 55% x 2 x 12
=> 70lbs (Need to work on speed!)

10mins AMRAP
5 HSPU (Head on 35lbs + absmat)
10 Pull Ups
20 Walking Lunges
=> 3rds 18 Lunges (Need to string kipping pull ups together!)

BOX WOD

Snatch 1-1-1-1-1
=> 78lbs (Technique focus. Stop jumping forward.)

5rds
5 Power Snatch 120/80 (65lbs)
10 Burpees
=> 6:26 (Thought I was gonna nail this. But burpees seem harder after the snatch.)

Ring Dips 1 x 10

3rds
Prowler 90lbs x 50m + 230m Run
(He's so evil.)

Rest Day

I feel like a trainwreck.
I've got torn palms from pull ups.
My abs are sore when I did not even do a single sit up.
I can't move my neck without wincing.
My forearms are sore.
My hamstrings are super tight.
My right wrist is acting up again.
I overslept and did not attend my race.

But why am I so damn pleased this week?

Rest Day

Long Day Yesterday
Long Day Today

Double Day

BOX WOD 0700

Snatch 70% x 2 x 6 => 70lbs

1-2-3....10 Pull Ups
10-9-8...1 KB 1.5Pood
=> At 10mins cut off - 9rds (rxd)

*Tore palms. Sore forearms. But happy collecting rxd WODs.*

Kettlebell training 2000H

8kg Jerk
Amrap 6mins each side
77reps/81reps

8/10/12/16/20 kg Jerk
15s each side AMRAP, 1 set

Rest Day

Hamstrings and Lower Back so sore !

Double Day

BOX WOD 0700
Power Clean + Jerk 70% x 2 x 6
=> 70lbs

3rds
400m RUn
15 Wallball 5kg 9
 Burpees
=> 10:41
*Practice POSE running during WOD. Breathless, but better than last week. Phlegm.*

(1500 WOD with Patrick)
Crossfit Games Week 2 WOD

15mins AMRAP
9 Deadlift 45kg
12 Pushups
15 Box Jumps 20"
=> 7rds + 3 pushups (rxd)

BOX WOD

Box Squat 50% x 2 x 12
=> 70lbs x 2 x 6
=> 80lbs x 2 x 6

5,4,3,2,1 Muscle Ups (Seated MU x 2)
Thrusters 160lbs/110lbs (80lbs)
=> 5:02 *
Twinge in wrist during 4th set onwards. Fine after.*

Strength + WOD

Incline Bench Press 40kg x 5 x 5
Back SQuat 60kg x 5 x 5
Deadlift 60kg x 5 x 5
Pull Ups 4-4-3-3

(WOD with Patrick)
5rds
250m Run
1min AMRAP DU
=> 173 DU

Rest

Apr 1st(Fri) - Apr 3rd(Sun)

Rest (Recover)

Errands. Checked.
Doctor. Checked.
Acupuncture. Checked.
Splitting Migraine. Checked.

Rest (Recover)

Rest Day *Can March get any worse????*

Rest (Sick)

After almost 2 weeks of trying to keep it together, I succumbed to taking a rest today. I was looking forward to the box squat and trying my hands out at the 'proper' handstand pushups in the WOD today but I have been feeling like fish out of water all the time. More protein, more fishoil, more Vit C, more water, more sleep. This effin' cough has got to stop!

BOX WOD

Overhead Squat 3-3-3 => 90lbs/100lbs/110lbs

Alt Tabata
Pull Ups
Double Unders
=> 178

*Still recovering from cough and feeling breathless. Not cool. *

Rest Day

Been fighting sore throat, cold and cough for the whole week. Its a phlegmy painful cough today. Sunday is a full day devoted to rest. Hope its gone by tomorrow!

WOD @ FP

12mins AMRAP 7 Overhead KB Swing 16kg 7 Box Jumps 18" 20 DU =>> 9 rds + 15 DU

BOX WOD

Snatch 75% x 2 x 6 => 70lbs

10mins AMRAP
3 Power Clean 95lbs
6 HSPU (scaled x2)
12 Squats
=> 8rds + 3 Clean

*Evening classes rock! And I love this WOD! Super hate the HSPU but loving the Clean and Squats. My cold has zapped out my breath, I have lost my voice but I walked away from the box feeling like a million dollars. Don't ask me why. Cheesy I know, but I feel reborn.*

Partner WOD with Jennifer Tan HN

One does

12kg KB Overhead Lunges - 7(R) 7(L)

7 Burpees

The other

Rows as far as possible to clock distance

Then swop.

6 rounds of both exercise.

Jenn: 1665m

Me: 1875

=> 21:08

BOX WOD + Cycle

0700
Clean & Jerk 75% x 2 x 6 => 80lbs

5rds
5 THrusters 80#
10 Pull Ups
20 DU
=> 11:18

1500
Cycle 10km <24:00

*Very dry and "scratchy" throat for past 2 days. Increased fishoil, vit c and water but tonight developed flu and dry cough. Early lights out tonight.*

BOX WOD @ FP

6rds
15 Wallball 5kg
30 DU
=>10:57

*Last round of 30 DUs was horrible and kept getting stuck! Arghs!*

Rest Day

Accidental Rest Day. No time.

Rest Day

Fusion

Row 500m x 2

Run 200m x 2
Run 400m x2

WOD @ FP

5rds
12 Overhead Squat 30kg
30 DU
=> 10:10

Supposedly Rest Day

Assisted Coach K @ Commando Camp

-Prowlers 45lbs approximately 30m
-Sled Run 45lbs approximately 30m

"What will inevitably doom a physical training program and dilute a coach's efficacy is a lack of commitment to FUNDAMENTALS" - Coach G

Double Day

BOX WOD
Sled Sprints 45lbs x 230m 1:49
Prowler 45lbs x 230m 3:01

1330
5rds
10 Snatch L 12kg KB
10 Snatch R 12kg KB
30 DU
=> 9:46

Strength

Jump Squat 30kg x5 x5
Front Squat 50kg x8 x3
Bench Press 30kg x8 x3

Run 200m x 4
12.5km/h
13km/h
13.5km/h
14km/h

BOX WOD

Shoulder Press 1-1-1-1-1 50/60/70/74

5rds
3 MU (6 Seated MU)
5 HSPU (10 Box HSPU)
25 DU
Cut off time 10mins- 4rds + 7 HSPU

*Crossfit really keeps me sane.*

Rest Day

Strength

Power CLean 40kg x 5 x 2 / 50kg x 1/ 50x2 / 50x 3
Bakc Squat 60kg x 8 x 2

BOX WOD

Box Squat 60% x 2 x 8 => 70lbs x 2 x 6 (practice technique)

10mins AMRAP
5 HSPU (10 on 18" box)
7 KB Swings 24kg
21 Walking Lunges
=> 5rds + 1 KB

Prowler 230m 2:02 (-7secs)
Sled 230m 1:39 (+19secs)

*First time on 24kg. Friggin' heavy. Sore back from Box SQ but feeling good.*

BOX WOD

Snatch 80% x 1 x 8
70lbs x 1 x 3
80lbs x 1 x 5

5rds (Cut off 10mins)
6 SDHP 70lbs
8 TTB
12 Wallball 5kg
=> 4rds 6 WB

Prowler - 45lbs x 100m
Sleds - 45lbs x 100m

*Feeling great about the snatch. However SDHP needs polishing.*

Strength+Row

Power Clean 50kg x 1 x 10
Pull Ups 2 x 10
Row 1km = 4:42

Double Day

BOX WOD @ 0700

Snatch 70#/80#F/80#/80#

7mins AMRAP
7 PUll up (Red Band)
7 Push up
14 Box Jump
=> 4 rds + 14 BJ + 7 Push Ups

Prowler 230m - 2:09
Sled 230m - 1:20

1430 @ FP (WOD with Jennx2)
6rds of 20swork/10srest of
OHswing 12kg
HSPU
Box Jumps
=> 138 reps (Jennifer at 153, Jenn at 154)

*Tripped and bent 2nd finger backward. Its swollen at the joint now. Hah*

Box Squat+BOX WOD

Box Squat Practice 50lbs x 3/4 x 8-10 sets

4rds
10 Seated MU
50 Squats
=> 9:45

Sleds+Prowlers 45lbs x 50m x 3 each!

BOX WOD

Weighted Pull Ups
8kg/10.5F/10.5/12F/12F

3rds
230m Run
30 Wall Ball 5kg
30 DU
=> 14:45

Strength + KB

Power Clean 30kgx5/ 35kgx5/ 40kg x5
Front Squat 40kgx8x5

On 12kg KB
Jerk 30(L) and 30(R) @ 5sec tempo
Clean 2min(L) and 2min(R)

Rest Day

C&J + Burpees WOD

1min Clean & Jerk 30kg
1min Burpees
1min rest
2mins C&J
2mins Burpees
1min Rest
3mins C&J
3mins Burpees
1min Rest
2mins C&J
2mins Burpees
1min Rest
1min C&J
1min Burpees

WOD

21-15-9
Snatch R 12kg KB
Snatch L 12kg KB
PushUps
In between; 50 DU
=> 11:32

DL+SQ+Hot FLow

Deadlift 60kg x 8 x 3
Back Squat 60kg x 8 x 3
Hot FLow/Yoga 45mins

Rest

Rest Days 16-20 Feb
21 Feb Bikram Yoga 90mins @ Kuta, Bali
Rest Days 22-23 Feb

WOD with Jenn

21-15-9
KB Swing 16kg
Mb. Clean 7kg
In between sets -> 1km cycle
=> 11:49

Strength + WOD

AM
Power Snatch 25kg x 5 x 3, 30kg x 5 x 1
Push Press 30kg x 5 x 5
Back Squat 70kg x 5 x 5
DB B/O Row 16kg x 5 x 5

PM
4rds
10 KB Snatch L / 10 KB Snatch R 12kg
10 OHSquat L / 10 OHSquat R 12kg
400m Run
=> 19:50

Partner WOD with Jenn

6rds
Partner A does 10 DU and 15 OHSwings 12kg,
Partner B runs as fast as possible to clock distance.
Hayati = 1270m
Jenn = 1200m
=> 18:15

WOD

10-8-6-4-2 Deadlift 60kg
10 Incline Pull Ups
=> 6:31

(Tired and lack of equipments.)

Strength+ Partner WOD with Patrick

Warm up (Superset)
Power Clean + Front Squat 35kg x 3 sets x 5 reps each
Back Squat 60kg x 8 x 3
Deadlift 60kg x 8 x 3

Then,

Partner A does 5 Dumbbell SNatch on each side and,
Partner B rows as fast as possible to clock distance.
Complete 10 sets each.

Pat on 24kg. (Furthest 175m. Shortest 90m)
Yours truly on 12kg. (Furthest 160m. Shortest 60m.)

Time=> 16:33

Rest Day

Wed 2nd Feb: Flu
Thurs-Fri: Rest

10-8-6-4-2 (each side) 12kg KB Snatch
In betwn:
10 Wallballs
30 DU
=> 15:06

Rest Day

Rest Day

Pat-Ti WOD

15 Overhead Squat 25kg
21 Box Jumps
21 Dips
11 Burpees
7 SDHP 25kg
10 Clap Pushups
30 Double Unders
5 Power Snatch 25kg
25 Sit Ups - Chest to thigh
64 Air Squat
=> 8:14

Grace

GRACE
30 Clean & Jerk 95#
=> 5:50 (40kg)

Rest Day

BOX WOD

Nancy
5rds
400m Run
15 Overhead Squat 65#
=> 16:58 (rxd)

Run

Run 3km => 20mins+

Strength + WOD + Swim

0900
Power Clean 50kg x 1 x 5
Pull Ups 6 - 6 - 4
Bench Press 30kg x 8 x 3

5rds
10 Deadlift 60kg
30 Double Unders
=> 13:56
(Heard Coach K's voice during the WOD "if you pick a weight too heavy you'll be staring at it too long and it won't make you stronger!" ... But I was staring at my WARM UP Deadlift weight! Sheeesh.)

1430
Swim 100m x 3

Run

6km Run => 37:48

Rest Day

Strength + WOD

Power Clean+Front Squat 30kgx5/ 35kgx5/ 40kgx5
Back Squat 60kgx5/ 70kgx5/ 80kg x5 x3
Deadlift 70kg x5 x3
B/O Row 40kg x5 x3

5rds
20 Wallball 5kg
10 Burpees
=> 9:00

Run

Run 400m x 10 sets (2mins rest in between)
1:58 1:48 1:49 1:47 1:53
1:42 1:44 1:44 1:46 1:36 (PR!)

Rest Day

Jaded.

Bill Starr + Run

0830
Monday's program done on Tues.
W/U P.Snatch +OHSquats 20kg x 5 / 25kg x 5 x 2
Snatch 25kg x 3 x 3 / 27.5kg x 3 x 3
Snatch High Pull 40kg x 3 x 4
Back Squat 60kg x5 x5
(Wrist acting up again. 85%. Spine feels compressed.)

1300

Run 3.5km => 24:21
(Supposed to run 6km but felt cold shivers. Sauna abit. Resting the slight fever away tonight.)

Crossfit Total @ BOX

Back Squat 1RM - 210lbs
Deadlift 1RM - 210lbs
Shoulder Press - 70lbs

Run

5km Run (Outdoor) => 29:08

Rest Day

Bill Starr

0830
Warm Up - Superset P. Clean + OHS 20kgx5 / 25kgx5 / 30kg x 5
Full SNatch 30kg x 3(F)/ 30kg x3 x3
Push Press 30kg x5x3 / 35kg x3x2
Back Squat 80kgx5x3 / 90kgx3x2

(Horrid start. FOCUS. RESET. BREATHE.)

1400
3rds
15 Hang Clean 30kg
15 Burpees
=> 5:03

(Crossfit WOD never fail to make me feel good. It does not disappoint.)

Run + Legs with Kwan

0900
3km RUN (Outdoor) => 16:43


1500
Leg Press 150kg x10/ 200kg x10/ 250kg x8/ 300kg x8/ 350kg x 9
Front Squat 60kgx8 / 60kg x 10 / 60kg x 12
Wide Squat 60kg x 8 / 70kg x 8 x 2

Bill Starr

Front Squat 60kg x 3 x 2 / 70kg x 3 x 2 / 75kg x 3 x 2
Good Morning 30kg x 10/ 35kg x 10/ 37.5kg x 10 x 2
Pull Ups 6 x 3
Calf Raises 25kg x 30 x 3

Run

Signed up for 8km Safari Zoo Run on Feb 12. Aim to go under 45mins.
5km Run => 29:55 (so slow! wtf!)

Bill Starr

Power CLean + Front Squat 30kg x 5 x 3
Clean & Jerk 40kg x 3/ 42.5kg x 3 x 2 / 45kg x 3 x 2 / 47.5kg x 3
Back Squat 80kg x 5 x 5
Dips 20 x 3

Rest Day

Rest Day

Hot Yoga + Bill Starr

070-0800 Hot Yoga

0830
Power CLean + Front Squat (superset)
30kg x 5 x 3
Full Snatch
30kg x 3 x 2 / 32.5kg x 3 x 2 / 35kg x 3 (F) / 35kg x 3 x 1
Jerk 35kg x 5 x 3
Back Squat 60kg x 5 x 3
(Shoulder tight and compressed. Wrist acting up.)

Run + Upper Body

3km Run => 19:45

Cable Pulldown 15kg x 8 x 3
Lats Pulldown 40kg x 8 x 3
H/S Chest Press 40kg x 8 x 3

Bill Starr Week 2

Front Squat 70kg x3 x6
Good morning 30kg x10 / 35kg x10x3
Chin Ups 5x3
Calf Raises 40kgx30x3

Rest Day - SMFR

1hr SMFR

Bill Starr Week 2

Warm Up (Superset)
Power SNatch + Overhead Squat => 30kgx5x3
Full SNatch 30kgx3 / 32.5kg x 3 / 35kg x 3 /
Snatch Grip High Pull 40kg x 3 x 4
Back Squat 70kgx5x3 / 80kg x3x2
Dips 20x3

*Tired from Sunday. Bad grip, sore arms.*

KB @ Sentosa + SgTitans

1000
2hrs assorted KB movements on 12kg

1800
Sledgehammer 8lbs - 10(L) 10(R) x 3
Tyre Flips - 9reps, 10reps(share with Jenn+Cheryl, compete against Ah Hui!)
Sled sprints - 40kgx15m / 80kgx15m / 100kgx15m
Sled pull - 40kgx15m / 80kgx15m / 100kgx15m

Rest Day