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