WOD062911
Hang Power Snatch
3-3-3-3-3
50kg, 55, 60, 65, 70 (f)
Hang Power Clean
3-3-3-3-3
60kg, 65, 70, 75, 80
Complete 10 rounds for time:
3 Handstand Push Ups
5 Strict Pull Ups
7 Toes To Bar
WOD062711
Presses
3-3-3-3-3
60kg, 65, 70, 75 (1), 75 (1), 75 (1)
Good mornings @40kg
10, 10, 10, 10, 10
7 rounds:
7 KB Swings
7 CTB pullup
Time – 10:20
100 Hollow Rocks
Time – 5:59
WOD062611
Run 21k.
Juan didn’t make it. The plan was to run an easy 5k, and then unleash hell while pissing everyone off. 10 rounds of 4 min on, 2 min off at about sub-maximal effort. We’re talking about hitting 1km every time.
Unfortunately we’re left with around 6km of unplanned trotting. Not fun. I settled for 2 minutes of picking up my brick legs and then walking when required.
Two and a half hours. I figured it would difficult to eclipse my previous PR unless I reduce my weight down to 72kg.
I probably won’t run long distance again. Just makes you tired. Little efficacy me thinks.
WOD062411
Kettlebell Military Press 3-3-3-3-3(Left & Right)
20kg, 24, 24, 28, 32
Ring Push-ups (with turn-out)
15, 15, 15, 15, 15
Accessory work today to make other lifts better. Much needed on days where you need active rest.
WOD062311
Deadlift Intervals (Part 2)
3 reps of 120kg on the minute
8 rounds
This didn’t last much longer than the last one. But I will definitely get to 20 minutes at Rx’d weight.
For time of:
Run 1km
15 Wall Balls @ 10kg/5kg
15 Burpees
Run 700m
15 Wall Balls @ 10kg/5kg
15 Burpees
Run 350m
15 Wall Balls @ 10kg/5kg
15 Burpees
Time – 18:49
Legs felt like bricks after got Badgered on Tuesday.
WOD062111
Back Squats
4-4-4-4-4
100kg, 110, 120, 130, 140 (3)
Hell YEAH!
100 Ring Dips for time.
*At the start of every minute do 5 Kettlebell Swings @ 32kg
Time – 8:51
“Badger“
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Time – 42:22
Midline stability and a stronger stance led to a comfortable three rep effort at 140kg. That was my previous PR.
And while my short interval strength is fantastic; my endurance prowess is less to be desired. High rep squat cleans suffered by the 2nd round and hence, a very slow time. I got Badgered.
WOD062011
Deadlifts Intervals
5 reps of 145kg on the minute.
5 rounds.
In 15 minutes, complete as many rounds as possible of:
5 OHS @ 60kg
10 Push Ups (hand-release)
20 Double Unders
6 rounds + 8 DUs
I wanted to know what it would feel like doing multiple reps of that mammoth weight. As it turned out, I couldn’t last beyond 5 minutes. This requires more work obviously.
WOD061711
Front Squat 10 x 2 @ 85% 1RM, rest 45 seconds between sets
Sets 1-7 100kg, Set 8-9 110kg, Set 10 120 kg
Great fast lifting on a dynamic day!
“J.T”
21-15-9 reps of:
Handstand Push Ups
Ring Dips
Push Ups
Time – 11:46
Arms were pretty much shot all the way through.
WOD061411
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Time – 15:01
The deadlifts proved to be nothing compared to the push presses as I struggled to string a good set even during the first round. Squats just made it more interesting.
WOD061311
Back Squats
3-3-3-3-3
90kg, 100, 110, 120, 130, 135 (1)
5 rounds:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Time – 17:51
This is always gonna be worse than it looks.
WOD061211
Sprint 400m x 10 [rest 1 minute]
All out effort with Previn. We take the fastest and slowest times. The goal is to reduce the interval between the two and reduce the slowest time. Anaerobic effort at its best.
WOD061011
Back Squat 10 x 2 @ 75-80% 1RM, rest 1 minute between sets
110kg
21-15-9 reps for time of:
Dumbbell Squat Snatch @ 50lbs
Ring Dips
Time – 15:25
WD060911
Deadlifts
5-5-5-5-5
130kg, 140, 150, 160, 170 (3)
In 15 minutes, complete as many rounds as possible of:
2 Presses
2 Push Presses
2 Push Jerks
10 Box Jumps @ 24″
12 rounds @45kg
WOD060611
Weighted Pull Ups 3-3-3-3-3
20kg, 22.5, 25, 27.5, 30 (2)
21-15-9 reps for time of:
Back Squat 100kg
Handstand Push Ups
Time – 14:17
This is one of those workout day where I KNOW that I needed rest but still went ahead with it anyway. Stupidity doesn’t reward bravado. Woe to me who ended up in bed for the next two days.
Crossfit Level 1
Passed!
What a great weekend. It started off rather gloomy with the rain pouring like it was never gonna stop. The seminar reinforced what I have been reading up casually the past two years. And it tightened my understanding of the foundational movements, especially when it comes to giving tactile cues and teaching the progression to my cilents. Immensely beneficial overall.
Of course nothing brings Crossfitter together the way a workout does. I felt defeated by Fran again; this time I PRed by about 10 seconds for a time of 6:30. I’m still not satisfied with how I was beaten down by this girl every time. Obviously stamina and conditioning in the short time domain NEEDS WORK.
But it was great being pushed by Coach Kevin and my new found friends, Lenny and Chris. After a couple of beers, we decided to go to the Crossfit Singapore specialty – THE PROWLER.
It was one of those torture machines that really kills you but it draws you to it again and again. I know, it’s that awesome.
WOD060211
In 20 minutes, complete as many rounds as possible of:
Run 200m
Max Reps Pull Ups
Max Reps Ring Dips
13, 12, 13, 12, 11
10, 11, 14, 11, 11
I toyed with barbell shoulder presses with the kettlebells hanging with the bands. It turned out to be a good rehabilitation tool. After that, I took it real easy with the pull-up/push-up wod. Going for quality over speed.
WOD060111
Box Squats 10 x 2 reps @75% of 1RM (1 minute rest in between)
105kg
For time of:
25 Burpees
50 Deadlifts @ 70kg
50 Box Jumps @ 30″
50 Kettlebell Clean & Press @ 24kg
25 Burpees
Time – 22:42
Whenever I do high reps deadlifts, I need to remind myself not to go too fast too soon. Working on form and taking my time with the setup would definitely help; although the lack of pacing is the key factor which led to my inability to perform the other movements well. A tight back just screws up the whole workout.
“Thor”
5 Rounds for time:
Two dead hang pull ups (CTB)
Four deep ring dips
Six air squats @25lbs plate overhead
Ten narrow hand position pushups (hands close to body beside pecs)
Ten Walking lunges @25lbs overhead
Ten Reverse Walking lunges @25lbs overhead
Time – 11:29
This felt good throughout. No weaknesses here.
AND GOT MY FIRST MUSCLE-UP! BOOYAH!
WOD053011
Deadlift 10 x 2 @ 80% 1RM(rest 1 minute between sets)
160kg
For max reps of:
5 minutes Handstand Push Ups
5 minutes Double Unders
5 minutes Kettlebell Snatches @ 24kg
41, 160, 65 = 266
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