Getting into the shelf
5 rounds for time:
5 Thruster @70kg
5 Muscle-ups
400 m
Time – 28:25 (with CP who performed 1 muscle-ups per round instead)
Thrusters felt good but I didn’t wanna do em after each run. Spent the most time as expected on the muscle-ups. I have to work on some mobility on my left shoulder as I’m restricted by not getting into the right position at the bottom of the dip.
Amazing mix of weight-lifting, bodyweight and monostructural movements.
Second Puuuuuuull
In 15 minutes, complete as many rounds as possible of:
Run 400m
Max Reps Hang Cleans @ 70kg
3 rounds + 400m; 15, 13, 12
Legs were still recovering. Spent a lot of time getting the last few reps of each set; re-gripping and re-setting the bar.
Racking 90
For time of:
21 Front Squats @ 90kg
Run 200m
15 Front Squats
Run 200m
9 Front Squats
Run 200m
Time – 10:12
Partner wod with Previn
Amrap 12 min:
While one partner performs 3 muscle-ups, the other does as many sit-ups as possible.
7 rounds, 133 situps
Big weights! I broke the first set into 10-6-5 and squeezed out fives for the rest of the workout. Extremely difficult picking up the legs during the run. Legs feeling like jelly now. This should put me out of commission for the next few days.
Before the storm
Four rounds for time of:
Run 400m
25 Burpees
Time – 16:32
Really wanted to target my metabolic ability this month by incorporating my two weaknesses. This sucked at all levels.
The Not So Silent Retreat
Took a walk around Janda Baik and found a nice spot for this.
100 Burpees for time:
6:48
Almost a minute faster than my usual. Gotta work more on this and push the lactate threshold. Thanks to Michding for timing this.
I couldn’t wait until Monday to get my legs moving again. So I turned on the afterburner at Pushmore with Yekar and Soonwei.
10 rounds of 200m sprints.
38-42 secs.
I’m getting more comfortable with this range of speed.
Quality over quantity
Overhead Squat 3-3-3-3-3 reps
80kg, 85, 90, 95, 100 (2)
I went a lil too wide on my stance on the 100kg set and probably took too long to set up for each one. It’s always good to know that your 1RM has gone up when you could perform an extra rep.
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Handstand Push Ups
Time – 12:23
One of my goals for this year is to keep my workouts shorter in order to maximize strength gains. 5 rounds was therefore not an options. This was a good experience in lactate training – keep the body on the move at all times. I was keen to try to stay within my Helen time but the HSPUs were punishing on the third round. There were signs that I need to work on my runs as well. Finished off the day with 10 muscle-ups.
Rest that was too long
Back Squats
3-3-3-3-3
130kg, 135, 135, 135, 135 (2)
For time of:
Run 1km
3 rounds of:
25 Pull Ups
7 Push Jerks @ 85kg
Time – 17:26
There were times when a week worth of rest was just the right tonic for my weary body. And then there was this three hiatus I took – taking every opportunity to catch up on whatever sleep I may have missed for THE WHOLE YEAR. The expectation was to crush it the moment I return but unfortunately as the adage goes, the spirit is willing but the flesh is weak. I felt I was carrying heavy steel plates the moment the bar left the rack. Pull-ups felt laborious during the wod. Sometimes I asked myself, “What is the point?” But it is during these moments that I must continue to plow through. These are mental games that we play with ourselves everyday.
No more idle rest days for me anymore.
Bounced back
Box Squats – 2 reps every minute for 10 minutes
This would not have been possible a year ago with a 120kg weight. Kept telling myself to drive my hips up fast as the load threatens to stall it every time.
Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg, Left & Right
15 Ring Dips
Time – 15:24
Conserved my energy during the run and went on a rampage with the snatches. I wanted to nail every single one with a vengeance and not stop for too long if I had to. This is where I felt that I was in my element. Learning from past experiences, the wise choice was to refrain from killing myself. Triple snatch pulls seemed like a fitting end.
Hulk Slam!
In 15 minutes, complete as many rounds as possible of:
Run 100m
10 Medicine Ball Slams @ 10kg
10 Push Ups (hand release)
9 rounds + 4 ball slams
Good day to work on weaknesses. There was this dude beside me that pushed me all the way. As for strength wods, I’ll be continuing the Wendler with a couple of variations. Probably need more volume on that one.
WOD072811
Back Squat
105kg x 5, 112 x 5, 120 x 8
Shoulder Press
57kg x 5, 60 x 5, 62 x 8
Five rounds for time of:
Run 400m
40 Double Unders
Time – 15:27
Totally stuffed up the first round with about 5 trips. But I went on to recover well after that with an unbroken finish!
21, 15, 9 reps of:
One arm KB power snatch LT – 1.5 pood
One arm KB power snatch RT – 1.5 pood
Toes to Bar
Time – 9:35
WOD040711
5 rounds for time of:
12 Hang Power Clean @70kg
12 KB Swings @ 32kg
12 HSPU
Time – 23:57
Four rounds for time of:
Run 200m
50 Double Unders
Time – 13: 06
I thought it would be a good idea to do a heavy metcon before the Sunday Big Bazooka of a workout. Those hang power cleans got so heavy I felt I was doing one rep maxes by the five round. Clearly, grip strength was also an issue as I could barely hold onto the bar for 12 consecutive reps. Swings and HSPUs were peanuts in comparison. And a great finish with the second wod. I’m getting the hang of this jump rope shit.
WOD010411
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
Time – 20:39
I can’t believe how those elite fellas took half the time to do this. I thought I took too long during the run but my legs weren’t feeling so good. OHS was efficient but had to break em up. Same for the pull-ups, which I seriously have to work on!
WOD120910
Back Squat
5-3-1-1-1-1-1
20kg, 40, 70, 100, 120, 130, 140
For time of:
Run 350m
21 Kettlebell Swings @ 32kg
21 Box Jumps @ 30″
Run 350m
15 Kettlebell Swings
15 Box Jumps
Run 350m
9 Kettlebell Swings
9 Box Jumps
Time – 13:08
WOD120410
Three rounds for time of:
15 Front Squats @ 40kg/25kg
15 Ring Dips
10 Shuttle Runs(10m)
Time – 10:51
WOD111510
Three rounds for time of:
Run 350m
15 Handstand Push Ups
30 Kettlebell Swings @ 24kg/16kg
Time – 14:06
WOD040610
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Times-
7:26, 5:32, 3:25, 1:37
8 hours later.
Bike Ride 28km
WOD081109
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Morning workout. Burpees sucked bad.
Time – 19:29
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Benchpress @ 75kg - 12, 9, 8, 7, 6
Pull-ups – 14, 10, 9, 8, 8
Compare with 071409
WOD051909
Brick training
25km Bike – 11km Run
2:27 with a 20-minute rest in between.
1548kcal burned. Felt good. Felt cleansed.
Time to sign up for Port Dickson Tri.
WOD051009
Four rounds, each for time of:
1000 meter run
Rest as needed between efforts.
5:10
5:28
5:50
6:00
Were we meant to go long?
I’ll still stick to endurance running for a while even though I tend to agree with this. We can only guess how things are evolved. But seriously, how many of us know that it’s the sheer pleasure of long distance running to keeps us going? One day we might not be able to do it but for now, feel the wind.
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