Sunday, February 28, 2010
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)
First skill testing!!!
Damn those thrusters!
Thursday, February 25, 2010
5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
Jonson.T : 32 mins 35 secs
Doing Angie and Cindy prior to Barbara, all I can say is WOOOOOOOOOOOOO!!!!! very exhausting!!! 3 ladies in 3 days =)
Jonson .T : 19 R + 5
1 round short of my PR. I would say not too bad since I did Angie the day before =)
Tuesday, February 23, 2010
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
All I can say is WOOOOOOOOHOOOOOOO!!!
I didn't hit my 20 minute mark but I sure did break my 100 pull ups!!!
Friday, February 19, 2010
5 Hang Power Clean @ 40kg/30kg
10 Handstand Push Ups
Jonson.T : 8 Rounds + 5 HPC
Jonson .T : 55kg, 65kg, 70kg, 75kg, 80kg (80kg x 1 rep only)
New PR for Bench Press;
3 rep max = 75kg
1 rep max = 80kg
Probably could have a higher 1 rep max.
Wednesday, February 17, 2010
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)
I will hit the 60kg strict press!!!
Tuesday, February 16, 2010
Jonson. T : PC @ 40kg, 50g, 60kg, 70kg, 80kg
DL @ 100kg, 110kg, 125kg, 135kg, 135kg
then ; -
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)
New Personal Record/s: Power cleans @ 80kg (Previously at 75kg)
New skills learned : Squat cleans PR @ 75kg
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!!!
Monday, February 15, 2010
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 Good Mornings *click here*
Jonson. T : 12 mins 56 secs @ 52.5kg
Rest 2 minutes then ;-
Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400m backwards
Jonson. T : 13 mins 57 secs
All I can say about today's WODs is WHHHHEEEEEEEEEEEEEEEEEEEEEEEEEEEEE!!!!!!
Sunday, February 14, 2010
15 Overhead Squats @ 40kg/30kg
30 Pull Ups
45 Double Unders
Jonson.T : 33 mins 35 secs
5 mins rest then ;-
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
Thursday, February 11, 2010
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?
"Happy 2nd Pushmore"
Jonson.T : A = 7R +3+6+4
B (1 MU sub with 3 pullups and 3 ring dips) = 4 R+ 6Pu + 3Dips
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
Once again, Happy Birthday Pushmore!!! I will be home soon!!!
Wednesday, February 10, 2010
Total time : 19 mins 14 secs
then start immediately :-
For time of:
Jonson. T : 8 mins 43 secs
Feels great to be back =)
Sunday, February 7, 2010
Friday, February 5, 2010
Total Time : 19 mins 53 seconds
My skipping rope broke on Round 3 rep 6 so I swapped to Tuck Jumps =(
Wednesday, February 3, 2010
Monday, February 1, 2010
Results : 59 mins 52 seconds (HPC & Push Jerk @ 60kg)
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.