Monday, November 30, 2009

"100 Burpees"

Total time 7 mins 50 seconds


Sub 7 mins.

Next time round maybe

Sunday, November 29, 2009

Post recovery week

"WOD 112109"

21 Power Cleans @ 60kg
42 Push ups
15 Power Cleans @ 60kg
30 Push ups
9 Power Cleans @ 60kg
18 Push ups

Total time : 23 minutes 45 seconds


Sub 20 minutes [Fail]


It's a slow start but I am getting back into it =)

Sunday, November 22, 2009

New injury again!!!

"100 Pull ups"

For Time of:

Total Time : 7 minutes 43 seconds


"WOD 112109"


TGU (L & R)

Then : -


21 Power Cleans @ 60kg
42 Push ups
15 Power Cleans @ 60kg
30 Push ups
9 Power Cleans @ 60kg
18 Push ups

TGU results : 16kg, 18kg, 20kg, 20kg, 20kg

Then : - Injured


On the 4th Round of TGU, the dumb bell slipped off my left hand. While trying to catch it with my right to prevent the dumb bell from landing on my chest, it landed of my lower palm and jammed my elbow between dumb bell and ground. Now I can't push or pull at all. Need more rest again. How could I have been so silly?

-Aim this week-


Friday, November 20, 2009

WOD on 18th November 2009



Double Unders
Sit Ups

Total time : 8 minutes 3 seconds



30 Clean and Jerks @ 60kg

Total time : 20 mins 45 seconds

"WOD 111209"

350 Rope Skips
15 Double KB Press @ 24kg
250 Rope Skips
25 Double KB Push Press @ 24kg
150 Rope Skips
35 Double KB Push Jerk @ 24kg

Jonson. T : 38 minutes 53 seconds (Double KB sub with Barbell @ 50kg)

Workout for 11th of November 2009

"WOD 111109"

Deadlift 5-5-5-5-5

Then do

50 Burpees

Jonson.T : 100,120,130,135,140 (kg)

Burpees time : 4 minutes 20 seconds

Tuesday, November 10, 2009



Handstand Push Ups
Ring Dips Push ups

Total time : 11 mins 53 seconds


Next J.T. will be sub 10 mins

Friday, November 6, 2009

London WOD

4 Rounds :

Run 400m
Max reps Push ups
Max reps Lat Pull Down

*Done in a team of three. The time per round is based on the person running.

Round one minimum : 10 reps
Round two minimum : 15 reps
Round three minimum : 20 reps
Round four minimum : 25 reps

Jonson. T total reps = 161 reps

Thursday, November 5, 2009

Keep pushing for a better meal =)

This weekend I have been planning to have an awesome makan weekend with some friends in London. We planned to head into Petrus on saturday afternoon. For those who don't know, Petrus's head chef is Marcus Waering one of my favourite chefs. He was Gordon Ramsay's apprentice and now he heads "Marcus at the Berkley" formerly known as "Petrus". So my dear friends if you are curious here is a link to have a look at the restaurant =)

Marcus at the Berkley

Well sinced its book out till next year!!! We have decided to eat the best steaks and ribs in London =) so I am looking forward to that. Also since our sister Lyn is coming to London and she will arriving on Sunday we must take her for the oh so famous Fish & Chips =) So yeah that explains my going nuts on the WODs. So lets have a look see look see...

"WOD 110509"

For Time of :

Run 400m
21 KB Snatch @ 24 kg L/R
Run 400m
15 KB Snatch @ 24 kg L/R
Run 400m
9 KB Snatch @ 24 kg L/R

Total Time : 14 minutes 09 seconds


"WOD 102909"

Shoulder Press 3-3-3-3-3
Push Press 3-3-3-3-3

Jonson. T :

Shoulder Press : 40kg, 45kg, 50kg, 50kg, 50kg
Push press : 40kg, 45kg, 50kg, 55kg, 60kg


Shoulder Press to reach 60 kg. Not today my friend. Some time soon =)

Wednesday, November 4, 2009

Too long of a break

The title of this post says it all. I feel sooo damn fat a lazy and ovese for missing out on WODs for a week. Damn all my work that held me up!!! Anyway here is what I did today =)

"WOD 103109-Power Elizabeth"

21-15-9 reps for time:

Power clean @ 60kg
Ring Dips

Total time : 12 minutes 22 seconds


Sub 15 minutes, which I did but I beleived that I could have sub 10 minutes if I didn't take my time on the first time and if I didn't have to run half way across the room to do dips.


"WOD 103009"

Four Rounds for time of :

50 Walking Lunges
50 Sit ups

Total Time : 11 minutes 20 seconds


Sub 10 minutes. FAILED!!!
I think I could have sub 10 minutes if I didn't start this WOD right after "Power Elizabeth".

Just a recap of what happen in the pass week. Saturday was the last day of Paleo Diet-ing so to all my Paleo Pals good job and congrats. I am so proud of you all and I am so happy that we crossed the finish line hand in hand. I love you Paleo Pals!!!

To all of those who supported Paleo Pals and myself thanks you so much for being there for us, for understanding, guiding and encouraging us on. We could not have made it without you all.

So how did I celebrate the end of Paleo? Let me show you next time when I have more free time. All I can say is that 4 days post Paleo and I am definitely fatter and I lost my abs indent =( Gonna work super hard now!!!

Sunday, November 1, 2009

WOD on 28/10/09

For Time of:

10 KB Clean and Jerks @ 24kg R/L
50 Double Unders
8 KB Clean and Jerks @ 24kg R/L
40 Double Unders
6 KB Clean and Jerks @ 24kg R/L
30 Double Unders
4 KB Clean and Jerks @ 24kg R/L
20 Double Unders
2 KB Clean and Jerks @ 24kg R/L
10 Double Unders

Total time 8 mins 11 seconds



AMRAP in 20 mins:

5 Pull ups
10 Push ups
15 Squats

Total time 20 R +5 +1

(New Personal Record)
(Last PR was 14rounds)

WOD on 26/10/09



Thrusters @ 40kg
Pull Ups

Total time 10 minutes 11 seconds


Sub 10 minutes

WOD on 23/10/09

Four Rounds for time:

10 Deadlift @ 60kg
25 Push ups

Total time 6 minutes and 40 seconds