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.