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