27/2/2010

Skill Testing (Level 2, Block 2)

Weigh in BW @ 83.4kg

1 x BW Dead lift : 85kg (Pass)
1 x (1/2) BW Shoulder Press : 42.5kg (Pass)
1 x 60 seconds Handstand Hold : 60 secs (Pass)
1 x (3/4) BW Power Clean : 62.5kg (Pass)
15 x Hanging Knees to elbows : 15 reps (Pass)
45 x (1/2) BW Thrusters : 10, 10, 10 (Fail)
1 x 800m run : 3 mins 09 secs (Pass)
1 x 500m row : 1 mins 38.7 secs (Pass)

Total time : 35 mins 40 secs (FAIL)

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First skill testing!!!

Damn those thrusters!

25/02/2010

WOD 022410

"Barbara"

5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Jonson.T : 32 mins 35 secs

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Doing Angie and Cindy prior to Barbara, all I can say is WOOOOOOOOOOOOO!!!!! very exhausting!!! 3 ladies in 3 days =)

24/02/2010

WOD 022310

"Cindy"

In 20 minutes, complete as many rounds as possible of:-

5 Pull Ups

10 Push Ups

15 Squats

Jonson .T : 19 R + 5

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1 round short of my PR. I would say not too bad since I did Angie the day before =)

23/02/2010

WOD 022210

"Angie"

For time of: :

100 Pull Ups (5 mins 43 sec)
100 Push Ups (6 mins 29 secs)
100 Sit Ups (5 mins 23 secs)
100 Squats (3 mins 28 secs)

Jonson .T : 21 mins 03 secs

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All I can say is WOOOOOOOOHOOOOOOO!!!

I didn't hit my 20 minute mark but I sure did break my 100 pull ups!!!

18/2/2010

WOD 021810

In 20 minutes, do as many rounds as possible of:

5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
15 Squats

Jonson.T : 8 Rounds + 5 HPC

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3-3-3-3-3

Bench Press

Jonson .T : 55kg, 65kg, 70kg, 75kg, 80kg (80kg x 1 rep only)

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New PR for Bench Press;

3 rep max = 75kg
1 rep max = 80kg

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Probably could have a higher 1 rep max.

17/02/2010

"Work them shoulders"

5-5-5

Strict presses

then ;-

5 Rounds of :

30 Double Unders
20 Pull Ups
10 KB Snatch @24kg / Right
10 KB Snatch @24kg / Left

Jonson.T : 24 mins 08 secs (Strict Presses : 40kg, 50kg, 55kg)

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I will hit the 60kg strict press!!!

16/3/2010

Strength component;

3-3-3-3-3

Power Cleans
Deadlifts

Jonson. T : PC @ 40kg, 50g, 60kg, 70kg, 80kg
DL @ 100kg, 110kg, 125kg, 135kg, 135kg


then ; -

WOD 021610

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Jonson. T : 3089 meters (no penalties)

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New Personal Record/s: Power cleans @ 80kg (Previously at 75kg)

New skills learned : Squat cleans PR @ 75kg

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I didn't reach my PR for deadlift. In fact I only managed to get to 10kg below my 1 rep max. It has been ages since I have worked on my deadlift so it needs more work.

Thanks to Crossfit Football for the rowing WOD. It was awesome!!!

Post CNY and Valentine's WOD (15/2/10)

WOD 021210 (Thanks to Crossfsit Football)

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

* Link to Clean Pulls *click here* & *click here*

*Link to Good Mornings *click here*

Jonson. T : 12 mins 56 secs @ 52.5kg

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Rest 2 minutes then ;-

"Griff"

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

Jonson. T : 13 mins 57 secs

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All I can say about today's WODs is WHHHHEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!

14/02/2010

REST DAY!!!

13/02/2010

WOD 021310

Three Rounds for time of:

15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders

Jonson.T : 33 mins 35 secs

5 mins rest then ;-

WOD 021210

For time of:
150 KB Clean & Jerks @ 24kg/16kg

*150 = Total reps for BOTH arms.
You can interchange arms if needed.
No penalties if you place KB on ground.

Jonson.T : 32 mins 34 secs

Happy Chinese New Year

GONG XI FA CAI!!!

People I spent my CNY with...

My awesome housemates!!

Happy Birthday Pushmore!!!

It's been 2 years since Pushmore has been open and I have been attending just a couple of months after it opened. Unfortunately for me I am not consistent due to the overseas factor but I am still hitting it hard.

When I first went to Pushmore, I can honestly say I was welcomed with open arms. The atmosphere there is like no other. I remember when JW and Soon gave me a crash course on the movements and motions and then they explained to me the elusive 'WHITEBOARD'. They explained what a WOD is, what the time means listed besides each name, the records and showed me what a muscle up is and what it takes to get into the club. Lucky for me, I can safely say I am a member of that golden club, just not a regular member (haven't been able to do a ring muscle up since, but I did my first bar muscle up 2 days ago). When I looked to the right of the whiteboard my first question was, is this the workout? I got a little snicker and then they said that's the warm up. I was like WHAT!!! hahaha.

I remember the first workouts I did in Pushmore. That's right, workoutS (emphasizing the S). THe first being the warm up, the second being 'Cindy' (Thanks King, for telling them that new comers have to complete 'Cindy'). The third being the WOD which was 5-5-5-5-5 KB Strict Presses. At that time, I hit 8 rounds for Cindy and I strict pressed 16kg per arm.

Since then I have tremendously improved and now my Cindy hits 20 rounds and I can do KB strict presses at 24kg per arm and definitely improving. In fact I can perform feats that I never thought I would have ever been able to. Things like kipping Pull up, Double Unders, Dead lifts at 145kg, and the list goes on...

Pushmore is amazing! On my first day doing my first WOD, strangers even supported and cheered me on. The trainers are knowledgeable, friendly and always helpful. The people are awesome both in and out of the gym. I now know Pushmore as my family and how can it not be fun to workout, eat and party with family?

Typical results after a WOD

Happy 2nd Birthday Pushmore!!!

Keep up the great work and the great WODs. May the member count rise to the thousands and each and everyone of your members be forged into an elite warrior.

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"Happy 2nd Pushmore"

Workout A

In 12 minutes, complete as many rounds as possible of:

3 Handstand Push Ups

6 Wall Balls @ 10kg/5kg

5 Burpees

Rest 6 minutes, then:-

Workout B

In 12 minutes, complete as many rounds as possible of:

3 Muscle Ups

6 Deadlifts @ 100kg

5 Box Jumps @ 24"

Jonson.T : A = 7R +3+6+4
B (1 MU sub with 3 pullups and 3 ring dips) = 4 R+ 6Pu + 3Dips

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Definitely a tough WOD but I don't expect any less. On the 2nd round of workout A, the medicine ball bounce of the wall on its down phase and here is the result

Can you see my right side of the upper lip is swollen?

I am lucky I didn't break any tooth or teeth but my upper lip is cut. Not too bad though just slight bleeding and swollen. No WOD is risk free. The moment you choose to do a WOD, you are definitely at risk of injury but the rewards are priceless.

Once again, Happy Birthday Pushmore!!! I will be home soon!!!

Double Dose (10/02/10)

WOD 020910

21-18-15-12-9-6-3 reps for time of:

Kettlebell Swings @ 24kg/16kg

Handstand Push Ups

Total time : 19 mins 14 secs

then start immediately :-

WOD 021010

For time of:

10 Front Squats @ 40kg/30kg

50 Double Unders

8 Front Squats @ 40kg/30kg

40 Double Unders

6 Front Squats @ 40kg/30kg

30 Double Unders

4 Front Squats @ 40kg/30kg

20 Double Unders

2 Front Squats @ 40kg/30kg

10 Double Unders

Jonson. T : 8 mins 43 secs

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Feels great to be back =)

06/02/10

WOD 020610

Three rounds for time of:

10 Clean & Jerk @ 60kg/40kg

Run 400m

Total time : 21 minutes 53 seconds

05/02/2010

WOD 020410

Do 5 Minutes of Turkish Get Ups(alternating).

Then:-

Three rounds for time of:

15 Front Squats @ 40kg/30kg

30 Push Ups

45 Double Unders

Total Time : 19 mins 53 seconds

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My skipping rope broke on Round 3 rep 6 so I swapped to Tuck Jumps =(

WOD 020310

WOD 020210

Five rounds for time of:

7 Push Jerks @ 40kg/30kg

25 Kettlebell Swings @ 32kg/24kg

Total Time : 19 mins 44 seconds

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Backsquat

3-3-3-3-3

Jonson. T (@kg) : 40,50,70,80,90

WOD 020110

10 Minutes Handstand Push Ups
5 Minutes Squats
2 Minutes Pull Ups
1 Minutes Push Ups
2 Minutes Ring Dips

Total Score : 237 (HSPU : 63, Squats : 109, Pull Ups : 20, Push Ups : 28, Ring Dips : 17) [Strict Pull ups]

WOD 013110

"D.T."

Five rounds for time of:

12 Deadlifts @ 70kg/50kg

9 Hang Power Cleans @ 70kg/50kg

6 Push Jerks @ 70kg/50kg

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. This workout was first posted on Crossfit.com on 13th April 2009.

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Results : 59 mins 52 seconds (HPC & Push Jerk @ 60kg)

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I begin training again as the whole Christmas break and the exam period has totally screwed up my training due to lack of it.

So we start slow again, hence the 60kg HPC & Push Jerk.