Wednesday, March 31, 2010
Tuesday, March 30, 2010
Overhead Squat 3-3-3
Jonson. T : 40kg, 50 kg, 60 kg (New PR)
Our visit to Crossfit Cochrane =) Thanks Mike for the awesome WOD and for welcoming us with open arms. Good luck to you for the Crossfit games =)
Sunday, March 28, 2010
For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders
Thursday, March 25, 2010
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)
*For Clean & Jerk + Snatches, all reps start from the ground.
Jonson. T : 37 mins 50 secs
I think left my arms back at the gym. I am using my toes to type this....
Wednesday, March 24, 2010
Jonson. T : 11 X TGU @ 16kg,
|Medicine Ball Clean||Push Ups||Box Jumps||Sit Ups|
Tuesday, March 23, 2010
Monday, March 22, 2010
In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
Jonson.T : 15 Rounds + 5 HSPU (FS @ 60kg, 80kg, 90kg)
First go with my new weightlifting shoes. Not too bad, it feels really good and stable. I think I just need to get use to the heels. Can't wait to break the 100kg mark for my squats!!!
Saturday, March 20, 2010
Thursday, March 18, 2010
Wednesday, March 17, 2010
Jonson.T : 16 mins 56 secs (sub sit ups with GHD sit ups)
My lower abs are still sore from the other day when I did 100 GHD sit ups for time. One of my longest 'Annie' in ages!!! I better have sexy abs after this =P
Tuesday, March 16, 2010
Tuesday, 03.16.10: Daily WOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Jonson.T : 19 mins 49 secs (64 secs, 55 secs, 32 secs, 69 secs, 44 secs, 36 secs, 51 secs)
Definitely need to work on my Hanstand holds. I was aiming each round to hold for 60 secs.
Sunday, March 14, 2010
Saturday, March 13, 2010
10 Medicine Ball Slams @ 10kg(M)/5kg(W)
Jonson.T : 10 R + 10 + 6
Then start immediately ;-
For time of:
100 GHD situps
Jonson.T : 5 mins 52 secs
7 Deadlifts @ Bodyweight
30 Double Unders
Jonson.T : 14 mins 02 secs
3 mins rest then;-
*Advanced option is to do bottom to bottom squats, holding the bottom position during the 10 second rest. You must stand up with full hip extension before dropping into your FIRST squat of the next set. And, you must hold the last 10 seconds of the 8th set.
Jonson.T : 18,18,13,11,8,10,9,9 = 96
Burpees could have been faster and definitely could have scored more squats. I think I was just exhausted. Gotta work harder!!!
Thursday, March 11, 2010
Wednesday, March 10, 2010
Tuesday, March 9, 2010
The break down for squat snatches;
1) Lift from floor to mid thigh height - Keep a strong back (lumbar arch), Look up, Chest big and wide, Shoulders over the bar, KEEP YOUR BUTT LOW (my biggest problem), Push from mid foot.
3) Snatch Pull - Using the momentum from the double knee bend, pull the bar to shoulder height keeping a strong form on your lumber arch, chest and heads up. Your end position should be on your toes, straight legs, lumbar arch, chest out, looking forward and the bar at shoulder height.
4) Squat snatch - From the snatch pull, drop to your squat and pull the bar overhead into a full squat snatch.
This prove to be most difficult for me as this whole time, my power snatch has been missing the 3rd phase. I go straight from the the 2nd phase to the 4th phase. So I need more practice to not miss out the pull phase. Could possibly give me the opportunity to snatch a heavier weight.
After some practice we took a break. Then went into learning the Clean and Jerk. The jerk was different for me as we learned how to split jerk. We also used a squat clean before going into the jerk.
1) Power Clean - Exactly the same as the squat snatch.
2) Split Jerk - From the standing position, bend your knees for the dip. Push with your legs and arms. Get your arms straight up and push your head through the hole (arms and bar). The back leg on your toes front leg balancing weight through mid foot.
Things to remember;
a) Lift em' elbows!!! This gives you a good rack position for the bar on your shoulders.
b) Strong LUMBAR ARCH!!!
c) Look forward
d) Chest Out
I did much better for the Clean and Jerk. I found it much easier to learn. Just got to remember that at the bottom of the squat clean I have to lean back a bit more (i.e. stronger lumbar arch)
Overall the day was fantastic. A great 35 pounds and 4 hours spent. Well worth the money and time. Met loads of people and hopefully turn into great friends.
Just so you know, the Cross-fitters present were;
1) Crossfit London
2) Crossfit Swansea
3) Crossfit Malaysia!!! WOOOOHOOOOO!!!!
True to its word, this class is built on a basic knowledge of the snatch and it was supercharged with the ‘double knee bend’, as a taught technique. A great three hours was enjoyed by all, with noticeable improvements in all who attended.
Awesome people striving to be Fitter, Faster & Stronger
Monday, March 8, 2010
Wednesday, March 3, 2010
21 Handstand Push Ups (HSPU)
21 Ring Dips
21 Push Ups
15 Handstand Push Ups (HSPU)
15 Ring Dips
15 Push Ups
9 Handstand Push Ups (HSPU)
HSPU/Pikes: For full range of motion (ROM), place a mat below and ensure you touch it on each rep. No touch, no count! (We mean your HEAD, not the just the tip of your hair!) If you are doing presses as substitutes, ensure your weight touches your shoulders before pressing again.
Ring dips: Ensure you go full ROM at the bottom (of dip) with rings at your armpits.
Jonson.T : 57 mins 50 secs
Having one of those take a chill pill days. I never realised that when I think about how low my HSPU is, it gets harder adn more difficult to go head to floor. Only room for more and more improvement =)
For time of:
30 Pull Ups
60 Double Unders
20 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders
Jonson.T : 6 minus 55 secs
5 minutes Rest then ;-
Jonson.T : 25 mins 14 secs (@ 25kg backpack)
Monday, March 1, 2010
WOD 022710 (Thanks CrossfitFootball)
Power Snatch 3 RM
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 60% of 3 RM Power Snatch
Rest 120 seconds between sets.
Jonson.T : 4 mins 49 secs @ 35kg (3 RM @ 55kg)
I totally did not see the "Rest 120 seconds between sets"