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