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!