Wednesday, March 31, 2010


5 Rounds For Time Of :

20 Ring Rows
20 Sit ups
20 Push Ups
20 Squats

Jonson. T : 18 mins 38 secs


Undeserving Rest day =( but I was exhausted from traveling.

Tuesday, March 30, 2010


Monday March 29/10


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


10 Rounds for time of;

10 push ups
10 squats

Jonson. T : 5 mins 45 secs


Rest day since I was on the plane flying to Canada =)


WOD 032610

Deadlifts 5-5-5


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

Jonson. T : 6 mins 45 secs ( DL @ 90kg, 110kg, 130kg)

Thursday, March 25, 2010


WOD 032510

With a 24kg/16kg KB, do 5 rounds for time of:
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


WOD 032410

In 5 minutes, do as many reps as possible of Turkish Get Ups(alternating).


Three rounds, for max reps, of:
1 Minute Medicine Ball Cleans @ 10kg/5kg
1 Minute Push Ups
1 Minute Box Jumps @ 24"/18"
1 Minute Sit Ups
1 Minute Rest

Jonson. T : 11 X TGU @ 16kg,

Medicine Ball Clean Push Ups Box Jumps Sit Ups
1 18 32 14 31
2 17 30 25 30
3 19 28 16 28

Tuesday, March 23, 2010


WOD 032310

Press 3-3-3


Three rounds for time of:
50 Double Unders
21 KB Swings @ 24kg/16kg
12 Pull Ups

Jonson. T : 11 mins 28 secs (Press @ 50kg, 55kg, 55kg)

Monday, March 22, 2010


WOD 032210

Front Squat 3-3-3


In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats

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!!!


Another undeserving rest day....

Saturday, March 20, 2010


Another Rest Day because I went for Cardiff Games =)


Rest Day!!!

Thursday, March 18, 2010


WOD 031810

21-18-15-12-9-6-3 for time of:
KB Swings @ 24kg/16kg
Push Ups

Jonson.T : 8 mins 21 secs

Wednesday, March 17, 2010


WOD 031710

Press 5-5-5



50-40-30-20-10 for time of:
Double Unders
Sit Ups

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.


Monday, 03.15.10: Daily WOD

Complete 5 rounds of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Jonson.T : 13 mins 58 secs (@50kg)

Sunday, March 14, 2010


Rest Day because I went to watch the Badminton All England!

Huge Congratulations to Malaysia's very own Lee Chong Wei for beating Japan's Kenichi Tago.

Saturday, March 13, 2010


WOD 031310
In 12 minutes, complete as many rounds as possible of:
10 Medicine Ball Slams @ 10kg(M)/5kg(W)
10 Push Ups

*Med Ball Slams: Ensure arms extend overhead before slamming ball on ground.

Jonson.T : 10 R + 10 + 6

Then start immediately ;-

For time of:

100 GHD situps

Jonson.T : 5 mins 52 secs


WOD 031110

5 Rounds for time of:
7 Deadlifts @ Bodyweight
14 Burpees
30 Double Unders

Jonson.T : 14 mins 02 secs

3 mins rest then;-

WOD 031210

Tabata Squats

*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


Undeserving Rest Day..... Work hard this weekend...

Wednesday, March 10, 2010


30 Muscle Ups for time.

If you can't do a Muscle up, substitute ONE Muscle Up with either
1) 3 Pull Ups + 3 Ring Dips
2) 2 Jumping Muscle Ups.

Jonson.T : 29 mins 23 secs (3 Pull Ups + 3 Ring Dips)

Tuesday, March 9, 2010


WOD 030910

Press 3-3-3


21-15-9 reps for time of:
Pull Ups
Kettlebell Clean and Jerk L&R @ 24kg(M)/16kg(W)

Jonson. T : 29 mins 27 secs (Presses : 50kg, 52.5kg, 55kg)

Results of Clean and Jerks with a Kettlebell

See the dirty sleeve?


Rest Day!

Olympic Weightlifting Course (7/3/2010)

Over the weekend Crossfit London held a phenomenally successful olympic weightlifting class. It was led by Commonwealth goldmedalist Giles Greenwood from the Bethnal Green weightlifting club, and assisted by Andrew Stemler and Foz Rahman.Andrew kick off the class with a quick warm up with several variations of squats. From overhead squats with PVC pipes to a short tabata squat session. Giles then showed us how to perform the squat snatch by breaking it down to 4 simple steps.

Warming up

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.

Giles showing us the lift for the Squat Snatch

2) Double Knee Bend - From the mid thigh with a strong lumbar arch and a stuck out chest, looking forward, using your hips alone, bounce the bar off your mid thigh.

Me practicing the Double Knee Bend

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.

Sean working the Snatch Pull

4) Squat snatch - From the snatch pull, drop to your squat and pull the bar overhead into a full squat snatch.

Check me out working the 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.

Giles showing us the Power Clean

Urma working the Power Cleans

Rising to the standing position

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.

Rita showing us how to Jerk the bar

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


WOD 030410

For time of:

50 Deadlifts @ 1.5times of your Bodyweight

Jonson.T : 39 mins 27 secs

Wednesday, March 3, 2010


WOD 030310

For time of:

Run 400m
21 Handstand Push Ups (HSPU)
21 Ring Dips
21 Push Ups
Run 800m
15 Handstand Push Ups (HSPU)
15 Ring Dips
15 Push Ups
Run 1200m
9 Handstand Push Ups (HSPU)
9 Ring Dips
9 Push Ups

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 =)


WOD 030110

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 ;-

WOD 030210

For time of:
400m Walking Lunges

*To ensure you go full range, your knee must touch the ground at each step. Keep your front knee no further than your toes ie front knee over ankle as shown below.

Jonson.T : 25 mins 14 secs (@ 25kg backpack)

Results of Full Range of Motion for lunges

My school bag will never feel the same again

Look Ma' this is how heavy our books feel when we go to class =(

Monday, March 1, 2010


Rest day!!!

Time for the Muskellllllsss to grow big and recover!!!

Gotta do some project work =)


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"