Thursday, December 30, 2010

29/12/2010

"Strength Component"
5 mins AMRAP TGU @ 16kg

J.T. 9 TGU

"WOD122910"
3 Hang Power Cleans @ 60kg
5 Front Squats @ 60kg
10 Push Ups with Bottom Hand Release

J.T. 11:06

28/12/2010 (Gymnastic practice & WOD)

"Strength Component"
Spend 10 minutes on practicing a Gymnastic skill of your choice.

J.T. Muscle Ups and Static Handstands

"WOD281210"
5 Rounds FTO:
7 Presses @ 45kg
7 Push Press @ 45kg
7 Push Jerk @ 45kg
21 Chest-to-Bar Pull Ups

J.T. 30:35

Monday, December 27, 2010

Back Squat, Press, Air Squats and Double Unders

"Strength Component"
Back Squats 3X5 @ 80% 1RM
*Rest 90secs between sets

J.T. 100kg

"WOD122710"
Presses 5X3 (*Rest 90secs between sets)
then:-
100-75-50
Air Squats
Double Unders

J.T. (BB @ 50kg X 5X3) 10:23

Friday, December 24, 2010

24/12/2010

"Crossfit Total"
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

J.T. BS @ 100-120-135(f)
       Press @ 55-62.5-67.5(f)
       DL @ 165(f)-167.5(f)-160

"Mary"
20 mins AMRAP;
5 HSPU
10 Pistols
15 Pull Ups

J.T. 7R + 4

22/12/2010

"WOD122210"
5 Ground-to-Overhead @ 60kg
10 Burpees

J.T. 8:09

Tuesday, December 21, 2010

21/12/2010

"WOD122110"
21-18-15-12-9-6-3:
Pull Ups
Ring Dips

J.T. 25:21 (+10kg Vest)

20/12/2010

"WOD122010"
5 Rounds FTO:
10 HTF Handstand Push Ups
15 Back Squats @ 50kg
20 Double Unders

J.T. 23:31

18/12/2010

"Skill Practice"
Power Snatch, Squat Snatch, Power Clean, Split Jerk

Friday, December 17, 2010

17/12/2010

"WOD121710"
Every minute on the minute for 20 minutes, do:
2 Deadlift @ 1.5XBW
5 Burpees

J.T. 20m (125kg,CTF)

"Flight Simulator"
5 Unbroken Doble Unders
10 Unbroken Doble Unders
15 Unbroken Doble Unders
20 Unbroken Doble Unders
25 Unbroken Doble Unders
30 Unbroken Doble Unders
35 Unbroken Doble Unders
40 Unbroken Doble Unders
45 Unbroken Doble Unders
50 Unbroken Doble Unders
45 Unbroken Doble Unders
40 Unbroken Doble Unders
35 Unbroken Doble Unders
30 Unbroken Doble Unders
25 Unbroken Doble Unders
20 Unbroken Doble Unders
15 Unbroken Doble Unders
10 Unbroken Doble Unders
5 Unbroken Doble Unders

J.T. 14:32

Wednesday, December 15, 2010

15/12/2010

"WOD121510"
15 Back Squats @ 100kg
25 Back Squats @ 85kg
35 Back Squats @ 65kg

J.T. 16:53

14/12/2010

"Strength Component"
Overhead Squat 8X3 @ 65% 1RM

J.T. 40kg

"WOD121410"
20 mins AMRAP:
7 Hang Power Clean @ 45kg
7 Push Press @ 45kg
11 Ring Dips

J.T. 10R + 7,7,6

Monday, December 13, 2010

13/12/2010

"Strength Component"
Deadlift 10X3 @ 50% 1RM

J.T. 92kg

"WOD121310"
5 Chest-to-Bar Pull Ups
5 Chest-to-Floor Push Ups
5 Sit Ups
5 Squats

J.T. 16:39

11/12/2010

Squat Snatch and Power Snatch 1-1-1-1-1

*Perform the Power Snatch immediately after the Squat Snatch

J.T. SS 40-50-55(f)-55(f)-55(f)-55
       PS 40-50-55-60(f)-60-65(f)

Friday, December 10, 2010

10/12/2010

"Strength Component"
Back Squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

J.T. BS @ 105-115-117.5
       Press @ 55-60(2)-60(1)
       DL @ 155-165-172.5(2)

"For Time of:"
10-9-8-7-6-5-4-3-2-1
KB Swings @ 32kg

*Sprint 40m between sets

J.T. 5:21

Wednesday, December 8, 2010

08/12/2010

"Strength Component"
Bench Press 3-3-2-2-1-1

J.T. 70-75-80-85-95(f)-92.5(f)

"WOD120810"
10 Rounds FTO:
3 Hang Power Clean @ 50kg
5 Push Jerk @ 50kg
15 Double Unders

J.T. 9:23

07/12/2010

"Strength Component"
Back Squat 3RM
Presses 1X3 @ 90% 1RM

J.T. BS @ 115kg
       Press @ 57.5kg

"WOD120710"
5 Pull Ups
10 Push Ups
15 Squats

J.T. 8:05 (CTF)

Monday, December 6, 2010

06/12/2010

"Strength Component"
Push Press 3X3 @ 90% 3RM
Spend 10 mins finding max. height for Box Jumps

J.T. 72.5kg/ 47.5"

"WOD061210"
10 Rounds FTO:
3 Deadlifts @ 100kg
5 Head-to-Floor Handstand Push Ups
7 Burpees

J.T. 21:59

04/12/2010

"WOD041210"
5 Rounds FTO:
15 Front Squats @ 60kg
15 Ring Dips
10 X 10m Shuttle Run

J.T. 19:32

Friday, December 3, 2010

03/12/2010

"Strength Component"
Presses 3-3-3-3-3

J.T. 40-50-55-60-62(1)

"WOD120310-Annie"
50-40-30-20-10 of:
Double Unders
Sit Ups

J.T. 5:56


"2 mins Max. reps Double Unders"


J.T. 220 DU

Thursday, December 2, 2010

02/12/2010

"WOD120210"
7 Rounds FTO:
7 CTB Pull Ups
7 Back Squats @ 70kg

J.T. 8:21

Wednesday, December 1, 2010

01/12/2010

"Strength Component"
Spend 10 minutes on gymnastic skills of your choice...

J.T. Accumulate 2 mins of L-Sit on rings, Complete 2 Muscle Ups

"WOD12011"
5 Rounds FTO:
12 Push Jerks at 50kg
20 Box Jumps @ 30"

J.T. 14:43

30/11/2010

"WOD113010-J.T."
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

J.T. 14:50 (CTF)

Monday, November 29, 2010

29/11/2010

"Strength Component"
Bench Press 3-3-3-3-3

J.T. 70-75-80-85-90kg(2)

"WOD112910-Jackie"
100 SDHP @ 20kg
50 Thrusters @ 20kg
30 Pull Ups

J.T. 10:09

27/11/2010

"WOD112710"
12 minutes AMRAP:
5 KB Swing @ 24kg
5 Push Press @ 20kg
5 Burpees

J.T. 17 Rounds

Friday, November 26, 2010

26/11/2010

"Strength Component"
Weighted Pull Ups 3-3-3

J.T. 24kg-28kg-100kg

"Squat Ladder"
Death by 3 types of squats @ 20kg. Whereby the squats are performed in this order;
1-10 Overhead Squats
11-20 Front Squats
21+ Back Squats

J.T. 21min + 17

Thursday, November 25, 2010

25/11/2010

"Strength Component"
Presses 3X1 @ 90% 1RM
1XMax.Reps Presses @ 50% 1RM

J.T. 55kg, Max. reps = 21 @ 30kg

"Collin"
6 Rounds FTO:
350m Sand Bag Run @ 35kg
12 Push Press @ 50kg
12 Box Jumps @ 24kg
12 SDHP @ 40kg

J.T. 41:45

24/11/2010

"Skill Practice"
Split Jerk @ 60kg

Tuesday, November 23, 2010

23/11/2010

"Strength Component"
Weighted Ring Dips 3-3-3-3-3

J.T. 12-16-20-24-28-32(1)

"WOD112310"
7 Rounds FTO:
5 HTF HSPU
10 Deadlift @ 100kg
10 CTB Pull Ups
20 Unbroken Double Unders

J.T. 35:00

Rest 3+ Hours....

"Squat Clean 8X3 @ 60kg"

22/11/2010

"Strength Component + Skill Practice"

Every minute on the minute for 12 minutes, do 4 Deadlifts @ 100kg

Nose-to-Floor Handstand Push Ups

Thursday, November 18, 2010

18/11/2010

"Strength Component"
Back Squat 1X3RM
Press 1X3RM

J.T. Back Squat @ 110kg/Press @  55kg

"WOD111810"
5 Rounds FTO:
30 Medicine Ball Cleans @ 10kg
30 Double Unders

J.T. 19:42

Tuesday, November 16, 2010

16/11/2010

"Strength Component"
Bench Press 3-3-3-3-3

J.T. 60-70-80-90(f)-87.5(f)

"WOD111610"
10 Rounds FTO:
10 Butterfly or Chest-to-Bar Pull Ups
10 Chest-to-Floor Push Ups
10 Sit Ups
10 Squats

J.T. 20:58

3+ Hours rest then...

21-15-9
Overhead Squats @ 40kg
Ring Dips

J.T. 13:02

Monday, November 15, 2010

15/11/2010

"Strength Component"
Weighted Pull Ups 3-3-3
Deadlift 1X3RM

J.T. 20-24-28
       DL @ 165kg

"WOD111510"
3 Rounds FTO:
Run 350m
15 Head-to-Floor Hand Stand Push Up
30 KB Swings @ 32kg

J.T. 19:13

13/11/2010

"Strength Component"
Power Cleans 3-3-3-3-3

J.T. 65-70-75-80(2)-80(2)

"WOD111310"
21-15-9
Ground-to-Overhead @ 50kg
Chest-to-Bar Pull Ups

J.T. 15:32

Friday, November 12, 2010

12/11/2010

"Strength Component"
Back Squat
Presses
Deadlift
*All exercises are 3X3 @ 90% 3RM
**Rest 3 mins between sets

J.T. BS@105kg, Press@55kg,DL@155kg

"Burpee Remix 2010"
10 Burpees to....
-Wall ball @ 10kg
-Lateral Hops @ 20"
-Broad Jumps
-Handstand Push Ups
-Box Jumps @ 30"
-CTB Pull Ups
-DB thrusters @ 35lbs
-Toes-to-Bar
-Tuck Jumps
-Bottom Hand Release

J.T. 13:24

11/11/2010

"Mobility WOD"





Wednesday, November 10, 2010

10/11/2010

"Strength Component"
Back Squats 3-3-3-3-3

J.T. 105-110-115-120(f)-120(f)

"WOD111010"
150 Double Unders for time
*Do 5 Pull Ups immediately from breaking the DU

J.T. 7:32 (50 Pull Ups)
       3:29 (25 Pull Ups)
       1:36 (With breaks, no Pull Ups)
       7:23 (500 DU)

Tuesday, November 9, 2010

09/11/2010

"Strength Component"
Presses 3-3-3

J.T. 55-60(2)-60(1)

"WOD110910"
3 Rounds FTO:
25 KB Swings @ 32kg
25 Box Jumps @ 30"
25 Push Ups

J.T. 14:03

Monday, November 8, 2010

08/11/2010

"Strength Component"
Deadlifts 3-3-3-3-3

J.T. 130/140/150/160/165(1)

"WOD110810-Running Dumb Fran"
350m Run
21 DB Thrusters @ 40lbs
21 Pull Ups
350m Run
15 DB Thrusters @ 40lbs
15 Pull Ups
350m Run
9 DB Thrusters @ 40lbs
9 Pull Ups

J.T. 19:16

Friday, November 5, 2010

06/11/2010

"WOD110610"
5 Rounds FTO:
10 Deadlifts @ 100kg
10 Burpees

J.T. 4:09

05/11/2010

"WOD110510"
5 Rounds FTO:
15 Hang power clean @ 40kg
20 Ring Dips
50 Unbroken Double Unders

J.T. 23mins 30 secs

Wednesday, November 3, 2010

03/11/2010

"Strength Component"

Back Squats 5-5-5-5-5
Presses 4X1 @90% 1RM

J.T. BS:90-100-105-107(4)-105(4)

"WOD110310"
100 KB Snacthes @ 24kg

J.T. 5 mins 30 secs (Unbroken)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Snatch Balance and Snatch Practice

Tuesday, November 2, 2010

02/11/2010

"Strength Component"
Spend 10 minutes practicing any Gymnastic movements

J.T. Static Hand Stands

"WOD110210"
Run 350m
100 Double Unders
Run 350m
50 Push Ups
Run 350m
100 Double Unders
Run 350m
50 Handstand Push Ups

J.T. 24 mins 03 secs

Rest 3+ Hours...

"2 Mins AMRAP Double Unders"

J.T. 71 unbroken/ total reps=172

"10 Rounds of Sprints"
Spend 30 seconds to Sprint 50m. Any time remaining of that 30secs is your rest time.

J.T. Avg 7 secs per 50m

"WOD110110-CFFB(Offs)"
8 Rounds FTO:
3 Hang Power Clean @ 60kg
6 Jump Touches @ 24" above max reach
25 Unbroken Double Unders
Rest 30 seconds

J.T. 25 mins 51 secs

Monday, November 1, 2010

01/11/10

"Strength Component"
Deadlift 3X3 @ 90% 3RM
Press 3X3 @ 90% 3RM

J.T. DL @ 150kg, Press @ 50kg

"WOD110110"
10-8-6-4-2
Muscle Ups
KB Swings X 3 @ 32kg (i.e. 30-24-28-12-6)
*1 MU = 3 Pull Ups, 3 Ring Dips

J.T. 29 mins 33 secs (3 Pull + 3 RD)

3 Hours + Rest...

"WOD103010-CFFB(InS)"
12 Rounds FTO:
50m Sprints

J.T. 7.71/7.12/7.47/6.83/6.84/6.94/6.92/7.01/7.03/7.27/7.08/7.04 Seconds

"WOD103010-CFFB(OffS)"
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight

J.T. 7 mins 37 secs (85kg)

Friday, October 29, 2010

29/10/2010

"Chef's menu"

Spend 10 minutes finding max Box Jump Height:

J.T. 46"

"WOD102910"

3 Rounds FTO:
Run 350m
20 Wall Balls @ 20kg
20 Burpees
20 KB Swings @ 24kg

J.T. 18 mins 46 secs

3 Hours + Rest...

"Betty"
5 Rounds FTO:
12 Push Press @ 60kg
20 Box Jump at 24"

J.T. 14 mins 15 secs (BB@50kg)

Wednesday, October 27, 2010

27/10/2010

"Strength Component"

Deadlift 3 (80%), 3 (85%), 3 (90%) of 1 RM

J.T. 147, 155, 165(2)

"WOD102710 - CFFB (InS)"

7 Rounds FTO:
3 Power Snatches @ 50kg
25 SDHP

J.T. 21 mins 44 secs

3 Hours + Rest...

"WOD102710"

21-15-9
Ring Dips
Clean & Jerk @ 40kg

J.T. 11 mins 49 secs

Tuesday, October 26, 2010

26/10/2010

"Strength Component"

Presses 3-3-2-2-1-1-1

J.T. 45-50-55-57.5-60-62.5(f)-62.5 (PR)

"WOD102610"

5 Rounds FTO:
Run 350m
21 KB Swings @ 24kg
12 Handstand Push Ups

J.T. 21 mins 44 secs

3 Hours + Break...

"WOD102510-CFFB (InS)"

Complete 3 Rounds:
Sprint 60 meters
Rest 30 seconds
Sprint 50 meters
Rest 20 seconds
Sprint 40 meters
Rest 10 seconds
Sprint 20 meters
Rest 5 seconds
Sprint 10 meters
Rest 60 seconds

J.T. 60m = 8 secs
       50m = 7 secs
       40m = 4 secs
       20m = 3 secs
       10m = 1 secs

"WOD102610-CFFB (OffS)"

3 Rounds FTO:
12 KB Snatch @ 24kg Right
12 KB Snatch @ 24kg Left
12 Push Ups with Hand Release
25 Unbroken Double Unders

J.T. 8 mins 33 secs

25/10/2010

Rest and Recover to prepare for a come back into the workouts...

23-24/10/2010

Cycled from Tropicana to Kluang Mall (360km -ish)

22/10/2010

Rest and prepare for the weekend's cycle...

Thursday, October 21, 2010

21/10/2010

Active recovery and Focus Day...

20 Thrusters @ 45kg (Aim for Unbroken)

J.T. 15 unbroken

Muscle Ups
Hand Stand Push Ups (NTF)
Triple Unders
Static Handstand Holds

"MWOD - Sept 13 & 14"

Corners of the Shoulders;


Heel Cords of a Cheetah;

20/10/2010

"Morning Session"

"MWOD"

Preparing for Fran;


Sliding Surfaces, Not Rollin;


Hip Tweaking;


Lower Back, Hips and Groin;


Running recovery;


Evening Session

"WOD102010"

3 Rounds FTO:
15 Hang Power Cleans @ 40kg
15 Burpees

J.T. 3mins 37secs

Tuesday, October 19, 2010

19/10/2010

"WOD101910-CFHQ"


'Bulger'

10Rounds FTO:
150m run
7 CTB Pull Ups
7 Front Squats @ 60kg
7 HSPU

J.T. 44 mins 28 secs (HTF)

18/10/2010

"Strength Component"

Back Squat 3-3-3-3-3

J.T. 100/105(PR)/110(PR)/115(PR)/120(2) (PR)

"WOD101810-CFFB (In Season)"

10 Rounds FTO:
Sprint 40m

*Rest 30 seconds between efforts

J.T. 5 mins 41 secs

"WOD101810-CFFB (Off-Season)"

10 Rounds FTO:
5 Lateral Hops @ 20"
20m Sprint

*Rest 60 secs between sets
**Alternate starting sides each rounds

J.T.

"WOD101810-CFEnd"

3 Rounds:

Run 200m
Rest time for 200m
Run 400m
Rest time for 400m
Run 600m
Rest time for 600m

J.T. 42s/1:41/2:53
        38s/1:47/2:50
        34s/1:54/2:47

16/10/2010

"Strength Component"

Spend 10 minutes working on Front Lever and Back Lever

J.T.  Lever with legs tucked

"WOD101610 - Randy"

75 Power Snatches @ 35kg

J.T. 7 mins 05 secs

Friday, October 15, 2010

15/10/2010

"Strength Component"

Deadlift 1-1-1-1-1-1-1

J.T. 165/170/175(PR)/177.5(PR)/180(PR)/182.5(PR)/185kg(f)

"WOD101410-CFFB"

5 Rounds FTO:
8 Handstand Push Ups
8 Ring Pull Ups
8 GHD Sit Ups @ 30"
8 Box Jumps @ 30"

J.T. 8 mins 56 secs

"WOD101510-CFFB"

10-9-8-7-6-5-4-3-2-1
Ring Dips
Seated Medicine Ball Sit Up Throws @ 10kg
20m Farmers Walk

J.T. 13 mins 34 secs

14/10/2010

Active Recovery + Focus Day.....

20 thrusters (*aim to go unbroken)
Muscle ups
Triple Unders
Static Handstands

Wednesday, October 13, 2010

13/10/2010

"WOD 101210 - CFFB"

3 Rounds FTO:
Run 200m
10 Power Cleans @ 55kg
5 Push Jerks @ 55kg

J.T. 8 mins 23secs

"Strength Component"

Bench Press 3-3-2-2-1-1-1

J.T. 70-75-80-85-90-95-97.5kg(f)

"WOD101310 -CFFB"

5 Rounds FTO:
Sprint 40m
6 Power Cleans @ 60kg

J.T. 11 mins 38 secs

Tuesday, October 12, 2010

12/10/2010

"Strength Component"

Hang Power Snatch, Hang Snatch, Full Snatch 3X3 @ 80%-85% 1RM of Full Snatch

J.T. 30/35/40kg

"WOD101210"

AMRAP:
10 mins HSPU
5 mins Squats
2 mins Pull Ups
1 mins Push Ups
*Calculate Total Reps Completed

J.T. (156,159,22,29)=366 (CTB, CTF)

"WOD101210-CFFB"

5 Rounds FTO:

5 Power Snatches @ 40kg
10 Box Jumps

J.T. 7 mins 51 secs

"MWOD-Re-open Flexors"

10 mins at Deep Squat Position with time spent on ankles,
8 mins on inner Hip Flexors
8 mins on Anterior Dorsi Flexor
4 mins on outer Hip Flexor

Monday, October 11, 2010

11/10/2010

"Strength Component"

Weighted Pull Ups 1-1-1-1-1
1 X Max Reps Pull Ups

J.T. 20/24/28/32/40(f)
max.reps: 38 Pull Ups

"WOD101110"

5 Rounds FTO:

10 Front Squats @ 50kg
15 KB Swings @ 32kg
20 Push Ups

J.T. 17 mins 10 secs

"WOD101010-CFFB"

2 Rounds FTO:

Sprint 100m
Rest 30 secs
Sprint 80m
Rest 30 secs
Sprint 60m
Rest 30 secs
Sprint 40 secs
Rest 30 secs

J.T. 1st 100m ~ 18 secs
1st 60m = 6 secs
2nd 60m = 9 secs

Friday, October 8, 2010

09/10/2010

"Strength Component"

Squat Clean 1-1-1-1-1-1-1

J.T. 50/55/60/65/70/75/80/85(f)/85(f)/85(f)/85(f)/85(f)

"MWOD Sept 2nd - External Rotation and Hip Flexion"



Spend 2 mins on dorsi flexion of the ankle....

08/10/2010

"Strength Component"

Deadlift 4X1 @ 90% 1RM

J.T. 162kg

Deadlift 2X10 @ 65% 1RM

J.T. 117kg

"WOD100810"

5 Rounds FTO:

15 Burpees
15 Ring Dips

J.T. 10 mins 44 secs

"MWOD Sept 1st - Beat Diane"

07/10/2010

The 4 R's :


Resist
Roll
Rest
Recover.....

Wednesday, October 6, 2010

06/10/2010

"Strength Component"

Bench Press 2-2-2-2-2-2-2-2-2-2

J.T. 50/55/60/65/70/75/80/85(2)/85/90(PR)

"WOD100610"

KB Press 5-5-5

then;-

For Time Of:

100 Back Squats @ Body Weight
*Penalty for re-racking the barbell =5 Push Ups. Accumulate and complete after the workout.

J.T. (20/24/24) 25mins 16 secs (85kg)/40 Push Ups

3+ Hours rest;

5 Rounds FTO:

A: 40m Walking Lunges
B: AMRAP; 5 Medicine Ball Cleans @ 10kg/5kg
                    5 Wall Balls @ 10kg/5kg

*Penalty for breaking lunges = Team do 5 Box Jumps. Accumulate and complete after workout.

A: Lyn (57,43) = 100
B: J.T. (79,65) = 144


Total = (244 reps) 16mins 24secs (20 Box Jumps)

Tuesday, October 5, 2010

05/10/2010

"Strength Component"

Hang Power Clean 3-3-3-3-3

J.T. 55/60/65/70/75(2)

"WOD100510"

21-15-9

Deadlift @ 85kg
Hanstand Push Ups
Farmers Walk @ 32kg (40m-30m-20m)

J.T. 7mins 01 secs

Rest 3 hours +

"WOD100510"

21-15-9

Deadlift @ 100kg
Hanstand Push Ups
Double Unders X 2 (i.e. 42-30-18)

J.T. 5 mins 12 secs

"MWOD Episode 8 - Hip & Hamstring Loading and Tensioning"

Monday, October 4, 2010

04/10/2010

"Strength Component"

Back Squat 4X1 @ 90% 1RM

J.T. 105kg

Presses 4X1 @ 90% 1RM

J.T. 57kg

"WOD101003-Crossfit HQ"

FTO:

50 Back Squats @ 40kg
75 Pull Ups
40 Back Squats @ 50kg
60 Pull Ups
30 Back Squats @ 60kg
45 Pull Ups
20 Back Squats @ 70kg
30 Pull Ups
10 Back Squats @ 80kg
15 Pull Ups

J.T 45 mins 56 secs


"MWOD Episode 7 - Navicular Bone Drop"


03/10/2010

Cycled 40km....

02/10/2010

"Strength Component"

Overhead Squat 3X3 @ 90% 3RM

J.T. 55kg

Front Squat 3X3 @ 90% 3RM

J.T. 75kg

"WOD100210"

5 Rounds FTO:

Run 350m
21 KB Swings @ 24kg
12 Dumbbell Push Press @ 35lbs

J.T. 21mins 47secs


"MWOD Episode 6 - Internal Shoulder Rotation"


Friday, October 1, 2010

01/10/2010

ROUND 1

"Strength Component"

Presses 3-3-3-3-3

J.T. 45/50/55/57.5/60kg(2)

Deadlift 1X3 @ 3RM

J.T. 170kg (1)

"WOD100110"

10-9-8-7-6-5-4-3-2-1

Squats X 4 (i.e. 40-36-32-27-24-20-16-12-8-4)
Ring Dips

J.T. 10 mins 50 secs

ROUND 2

"Strength Component"

Bench Press 2-2-2-2

J.T. 70/75/77.5/82kg (1)

"Volkswagen 2.0"

15-10-5

Bench Press @ 65% 1RM
Ring Dips
Pull Ups

J.T. 12 mins 57 secs

Thursday, September 30, 2010

30/09/2010

Active recovery and rest day....

"MWOD Episode 4-Larger Hip Flexor extension"

Wednesday, September 29, 2010

29/09/2010

"Strength Component"

Back Squats 3-3-3-3-3

J.T 90/95/100/105/110

Max reps Ring Dips

J.T. 16 reps

"Workout"

"J.T."

J.T. 11 mins 45 secs

"150 KB Swings @ 24kg"

J.T. 11mins 10 secs

"MWOD Episode 3-Stretching the calves"

28/09/2010

"Strength Component"

Presses 1-1-1-1-1

J.T. 55/57.5/60(PR)/62.5(f)/62(f)

"WOD092710-CFFB"

Complete 5 Rounds FTO:

5 Hang Power Clean @ 185lbs
3 Box Overs @ 20"
50m Sprints

*Rest 60 seconds between rounds

J.T. 5 mins 43 secs

"WOD092810"

10 Rounds FTO:

10 Pull Ups
10 HSPU

J.T. 14 mins 50 secs

"MWOD Episode 2-Opening the Hip Flexors"

Monday, September 27, 2010

27/09/2010

"Strength Component"

Deadlift 3-3-3-3-3

J.T. 145/150/155/162.5(PR)/170(PR)

Max Reps Pull Ups X 1

J.T. 33 reps (PR)

"Angie"

100 Pull Ups
100 Push ups
100 Sit Ups
100 Squats

J.T. 21 mins 21 secs (100 Pull Ups @ 6 mins 37 secs)

"MWOD-Episode 1"

Accumulate 10 mins of Deep Squat Position

J.T. Foot stance slightly narrower than shoulder width with knees pushed out.

"WOD092610-CrossfitFootball"

10-9-8-7-6-5-4-3-2-1

KB Swing @ 32kg
Sprint 40 meters

J.T. 6 mins 31 secs

Sunday, September 26, 2010

25/09/2010

"Strength Component"

Bench Press 5X5 @ 90% 5RM

J.T. 65kg

"Fight Gone Bad"

5 Rounds of :

1 minute max reps of;

Wall Balls @ 10kg
Sumo Deadlift High Pull @ 35kg
Box Jump @ 24"
Push Press @ 35kg
Run 10m
Rest

*1 round is a total of 6 minutes including rest. Each rep counts as one point. Each 10m run is 1 point.

J.T. (103,71,72,68,72) = 386reps

24/092010

"Strength Component"

Deadlift 5X5 @ 90% 5RM

J.T. 130kg

Ring Dips 3-3-3

J.T. 24/32/40(1)

"WOD092410"

25-20-15-10-5

Push Press @ 40kg
Double Unders x2

J.T. 7 mins 20 secs

23/09/2010

"Self WOD092310"

4 Rounds FTO:

350m Run
25 KTE

J.T. 14 mins 02 secs

22/09/2010

"Strength Component"

Weigthed Pull Ups 3-3-3-3-3

J.T. 20/22/24/26/28

"WOD092210"

12 mins AMRAP:

8 Hang Power Cleans @50kg
8 Wall Balls @ 10kg
8 Knees-to-Elbows

J.T. 6R + 4

Tuesday, September 21, 2010

21/09/2010

"Strength Component"

Press 3-3-3

J.T. 55/57.5/60(2) [PR]

Push Press 3-3-3

J.T. 70/75(2)/75(f)

"WOD092110"

100 Alternating Single Leg Squats (50L & 50R)

J.T. 13mins 12 secs (PR) [I can do single leg squats!!!]

Before work :

"WOD091610"

21-15-9

Burpees
Hang Power Clean
Pull Ups
KB Swings @ 24kg

J.T. 14mins 02secs

20/09/2010

"Strength Component"

Back Squats 5-5-5-5-5

J.T. 90/100(2)/90/90/90(3)

"WOD092010"

5 Rounds FTO :

21 KB Swings @ 24kg
12 Pull Ups
21 Box Jumps @ 30"
12 Handstand Push Ups

J.T. 31 mins 28 secs

16/09/2010-19/09/2010

Diving Certification in Redang =)

Tuesday, September 14, 2010

15/09/2010

"Strength Component"

Deadlift 2X10 @ 65% 1RM (Rest 45 secs between set)

J.T. 110.5kg

In 10 mins find your maximum Box Jump Height.

J.T. 46"

"WOD091510"

Run 350m
12 Medicine Ball Cleans @ 10kg
12 Handstand Push Ups

J.T. 24 mins 32 secs (35 SDHP @ 20kg sub Run)

14/09/2010

"Strength Component"

Bench Press 3-3-3-3-3

J.T. 50/60/70/80/82

Ring Rows (set feet on 12" box) 3 X Max reps (Rest 2 mins in between)

J.T. 15/20/14

"WOD091410 (crossfit.com)"

Complete 5 Rounds of:

7 Lower from Inverted hang to front lever
15 Ring Push Ups

*Move slowly and methodically attempting perfect execution.
**No time component

J.T. 34mins 46 secs (tucked knees)

Monday, September 13, 2010

13/09/2010

"Strength Component"

4X1 @ 90% 1RM of:

Back Squats

J.T 100kg

Presses

J.T 55kg

Deadlifts

J.T. 155kg

"WOD091310"

"Cindy"

20mins AMRAP:

5 Pull Ups
10 Push Ups
15 Squats

J.T. 30R + 5

10/09/10

"Strength Component"

Weighted Pull Ups 3-3-3

J.T. 16/20/24

Bench Press 3-3-3

J.T. 75/80 (2)/ -

"Volkswagen"

21-15-9

Bench Press @ BW
Pull Ups

J.T. 9 mins 50 secs (BP @ 60kg, CTB)

Thursday, September 9, 2010

09/09/2010

Active Recovery!!!
"Strength Component"

Back Squats 5-5-5-5-5

J.T. 90kg/95kg/100kg/105kg/110kg(2)

Presses 3X3 @ 90% 3 RM

J.T. 55kg

"WOD090810"

15 mins AMRAP:

10 Push Press @ 40kg
10 Pull Ups
20 Squats

J.T. 8R + 7 (CTB)

07/09/2010

Sick with fever and gastric.... =(

Monday, September 6, 2010

06/09/2010

"Strength Component"

Deadlifts 3X3 @ 85% 1RM
Deadlifts 2X10 @ 50% 1RM
Presses 1X3 @ 3RM

J.T. 145kg,85kg/52kg,55kg(PR)

"WOD090610"

5 Rounds FTO:

Run 350m
25 Wall Balls @ 10kg

J.T 15 mins 12 secs (35 SDHP @ 20kg sub Run 350m)

04/09/2010

"Bear Complex"

5 Rounds of 7 reps of the following sequence :

Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Rest as needed between Rounds NOT between reps.

J.T. 40kg/45kg/47.5kg/52.5kg/55kg

Friday, September 3, 2010

03/09/2010

"Strength Component"

Front Squat 3-3-3-3-3

J.T. 65kg/75kg/80kg/85kg(2)/85kg (f)

"Random Workouts"

FTO:

21-18-15-12-9-6-3

SDHP @ 35kg Barbell
Push Press @ 35kg

J.T. 8 mins 09 secs

Then:-

FTO:

75 KB Swings
75 Sit Ups
50KB Swings
50 Sit Ups
25 KB Swings
25 Sit Ups

J.T. 23mins (Bulgarian Sandbag @ 14kg)

Thursday, September 2, 2010

02/09/2010

"Strength Component"

Bench Press 5X5 @ 80% 1RM

J.T. 68kg

"Random WOD"

8 Rounds FTO:

5 Dead lifts @ 100kg
10 Wall Balls @ 10kg

J.T. 8 mins 09 secs

Wednesday, September 1, 2010

01/09/2010

"Strength Component"

4X1 Back Squats @ 90% 1RM
4X1 Presses @ 90% 1RM

J.T BS @ 105kg, Presses @ 52kg

"WOD090110"

15 mins AMRAP of:

5 Back Squats @ 80kg
10 HSPU

J.T. 3R + 5,5 (HSPU sub Presses @ 50kg)


31/08/2010

Presses and Back Squats Day 18:

J.T. 50kg/85kg (unbroken)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
24 hour endurance run is over!!!

Monday, August 30, 2010

30/08/2010

"Strength Component"

Deadlifts 3-3-3-3-3

J.T. 120kg/130kg/140kg/150kg/155kg/160kg (PR)

"WOD083010"

"Tabatha Something Else'

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Recored reps from all 32 intervals.

J.T. (81,82,96,152)=401

"Challenges"

Presses and Back Squats Day 17

J.T. 50kg/85kg(unbroken)

Burpees Day 26

J.T. 100 Burpees


~~~~~~~~~~~~~~~~~~~~~~~~

24 hour Endurance Run Begins!!!

29/08/2010

"Challenges"

Burpees Day 25

J.T. 100 Burpees

28/08/2010

"WOD082710"

200m Walking Lunges

*Every 10 steps, do 3 burpees

J.T. 11 mins 33 secs (48 Burpees) (@10kg Vest)

21-15-9

KB Swings @ 24kg
Toes-to-Bar

J.T. 9 mins something

"Challenges"

Presses and Back Squats Day 16

J.T. B.Squats @ 85kg, Presses done yesterday

Burpees Day 24

J.T. 100 Burpees

27/08/2010

Went to Rawang with JW =)

"Challenges"

Presses and Back Squats Day 16

J.T. 50kg/85kg

Burpees Day 23

J.T. 100 Burpees

26/08/2010

Active Recovery Day...

"Challenges"

Presses and Back Squats Day 15

J.T. 50kg/85kg

Burpees Day 22

J.T. 100 Burpees

Wednesday, August 25, 2010

25/08/2010

"Strength Component"

Deadlift 3-3-3-3-3

J.T. 120kg/130kg/140kg/150kg (X1)

"WOD082510"

3 Rounds FTO :

50 Double Unders
25 Pull Ups

J.T. 7:02 (3rd R), 9:48 (4th R)

"Challenges"

Presses and Back Squat Day 14 :

J.T. 50kg/85kg (Unbroken)

Burpees Day 21 :

J.T. 100 Burpees

Tuesday, August 24, 2010

24/08/2010

"Strength Component"

Bench Press 3-3-3-3-3

J.T. 50kg/60kg/70kg/75kg/80kg(x2)

"WOD082310"

150 Single Arm DB Power Snatch @ 45lbs

*Do 5 Push Ups every time you rest

J.T. 6 mins 48 secs (5 Push Ups)

"Challenges"

Presses & Back Squats Day 13:

J.T. 50kg/85kg (unbroken BS)

Burpees Day 20 :

J.T. 100 Burpees for Fun

"Extra Fun Activities"

Run 4+km from Lyn's home
Extra Burpees

23/08/2010

Presses & Back Squats Day 12 :

J.T. 50kg/85kg (unbroken BS)

Burpees Day 19 :

J.T. Completed

Sunday, August 22, 2010

21/08/2010

Random and Spontaneous Day with Lyn Kong (Ibu G)







21/08/2010

Pose Method of Running Clinic

Friday, August 20, 2010

20/08/2010

"Strength Component"

Power Cleans 3X3 @ 90% 3RM/ 2X8 @ 50% 1RM

J.T. 70kg (6X3)

"Challenges"

Presses and Back Squat Day 11 :

J.T. 52.5kg/92.5kg

Burpees Day 16 :

J.T. Completed

"WOD082010"

"Helen"

3 Rounds FTO:

350m Run
21 KB swings @ 24kg
12 Pull Ups

J.T. 10 mins 02 secs

*Aim : Sub 10 mins

Thursday, August 19, 2010

19/08/2010

"Challenges"

Presses and Back Squats Day 10 :

J.T. 52.5kg/92.5kg

Burpees Day 15 :

J.T. Completed

"WOD081910"

KB Presses 3 X 5

Then:-

Double-Under for 2 mins
Sit-Up for 2 mins
Double-Under for 90 secs
Sit-Up for 90 secs
Double-Under for 1 min
Sit-Up for 1 min
Double-Under for 30 secs
Sit-Up for 30 secs

J.T. (384,167)=551 Reps

*Aim was 400 Double-Under and 200 Sit-Up

Wednesday, August 18, 2010

18/08/2010

"Strength Component"

Front Squats 3-3-3-3-3 (Set a new PR)

J.T. 70kg/80kg/85kg(1)/85kg(PR)/90kg(2)

"Challenges"

Presses and Back Squats Day 9 :

J.T. 52.5kg/92.5kg

Burpees Day 14 :

J.T. Completed

"Workout"

5 Rounds of :
40m Farmers Walk
40m Underhanded KB Wrist Balance

J.T. 32kg/12kg, 32kg/12kg, 40kg/12kg, 32kg/12kg, 32kg/12kg

Tuesday, August 17, 2010

17/08/2010

"Strength Component"

Turkish Get Ups (TGU) 5X1, L&R

J.T. @ 20kg

Presses 5X1 @ 90% 1Rm

J.T. @ 52.5kg (plus 3 at the end for Presses and Back Squats Challenge)

"Challenges"

Presses and Back Squats Day 8 :

J.T. Presses @ 52.5kg, Back Squats @ 92.5kg

Burpees Day 13 :

J.T.

"WOD 081710"

5 Rounds FTO:

15 Deadlifts @ 80kg
15 Box Jumps @ 30"

J.T. 9 mins 03 secs

16/08/2010

"Challenges"

Presses and Back Squats Day 7 :

J.T. Presses at 50kg, Back Squats @ 90kg

Burpees Day 12 :

J.T. Done (23 burpees for missing 15/08/2010)

"Strength Component"

Deadlifts 3 Reps @ 75%/80%/85%/90% 1RM

J.T. 127.5kg/ 136kg/ 145kg/ 153kg (f)

"Fran"

21-15-9

Thrusters @ 45kg
Pull Ups

J.T. 9 mins 04 secs

15/08/2010

"Challenges"

Presses and Back Squats Day 6 :

J.T. Presses @ 50kg, Back Squats @ 90kg

Burpees Day 11 :

J.T. Not Done

14/08/2010

Pushmore Open Day!!!!

No Workouts but...

Presses and Back Squats Challenge Day 5:

J.T. Presses @ 50kg, Back Squats @ 90kg

Burpees Challenge Day 10:

J.T. Done

Friday, August 13, 2010

13/08/2010

"Strength Component"

Back Squat 3-3-3

J.T. 80kg/85kg/90kg/100kg (1) {New PR}

Back Squat 2 X 8 @ 50% 1RM

J.T. 50kg/50kg

"Challenges"

Presses and Back Squat Day 4

J.T. Press @50kg, Back Squat done during Strength Component

Burpees Challenge Day 9

J.T. Completed with extra

"WOD081310"

"Chelsea"

Every minute on the minute for 30 minutes do,

5 Pull Ups
10 Push Ups
15 Squats

* If you do not complete that round, use the remaining time to complete as many rounds as possible.

J.T. 30 mins (PR)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Official restart of strict Paleo with Ibu G, Lyn Kong

First touch of the 3 digit Back Squat.

First time completing all round of Chelsea =)