Friday, January 29, 2010

"WOD 012910"

Front Squat 5-5-5


For time of:
30 Kettlebell Swings @ 24kg(M)/16kg(W)
15 Weighted Pull Ups @ 20kg
24 Kettlebell Swings @ 24kg/16kg
12 Weighted Pull Ups @ 20kg
18 Kettlebell Swings @ 24kg/16kg
9 Weighted Pull Ups @ 20kg

Results : 21 mins 32 secs (Front squats : 40kg, 50kg, 60kg) (Weighted Pull ups @ 10kg)

After such a long and exhausting exam period. I have totally lagged in the fitness department. Also I have not been training weighted pullups so I have to work harder from now on.

Sunday, January 24, 2010

Exam destress

My made up WOD for the 24/01/10

5 Rounds for Time :

50 Double Unders
10 KB Swing @ 32kg
5 Bear complex reps @ 40kg

* Bear complex reps can be see here. To keep it clear,

1 rep =

Power clean
Front squat
Push Press
Back Squat
Push Press

(The bar must not touch the ground within the 5 reps. Failure to comply will results in 10 burpees)

Total time : 25 mins 14 seconds (No burpees)

This WOD totally awesome to do and the aches I feel for not being in the gym for over a week feels awesome and makes me want to get exams out of the way faster so I can get back in and bang out more WODs

Tuesday, January 12, 2010

Exam season 1st WOD

"WOD 010710"


Ketllebell Swings @ 24kg
Overhead weighted walking lunges @ 20kg

Total time : 19 mins 31 seconds

Now with the exam season around I am less likely to workout so I gotta watch out for my food consumption. Paleo All the Way...
Got a new book for reading up...

New reading : Enter the Zone Diet...

Thursday, January 7, 2010

Short WOD

"Triple Decker"

3 Push Press @ 40kg
6 Burpees
9 Pull-ups
12 Lunges

6 Push press @ 40kg
12 Burpees
18 Pull-Ups
24 Lunges

9 Push Press @ 40kg
18 Burpees
27 Pull-Ups
36 Lunges

Total Time : 9 mins 10 secs

Wednesday, January 6, 2010

First WOD of 2010

After a very fattening 3 and a half week break in London it is time to get back into the Gym and hit it hard!!! First WOD year was great!!!

"WOD 123009"

Back Squat 5-5-5-5-5

then ;-



Double Unders
Sit ups

Jonson.T: 50kg, 60kg, 70kg, 75kg, 75kg [9 mins 14 seconds]


'Annie' is getting slower and I think that's all the excess weight and the holiday-ing kicking in. It is really time to get back into shape.

As of today 'Zoning the Paleo' diet has begun. The period is 3 months and all I can say is Gung Ho all the way!!! Edm-a-tron started his Paleo as well so good luck and I will be with you through your suffering =)

2010 is to be best year ever!!!

Goodbye 2009 and Hello 2010!!!