30/04/2010

WOD 043010

Press 5-5-5


Then,

In 10 mins, do as many rounds as possible of:
5 Double KB Push Press @ 24kg/16kg
10 Sit Ups (Unanchored)

Jonson. T : 11 Rounds + 2 Push Press (45kg, 50kg, 55kg x 3)

29/04/2010

Rest fat boy rest!

26-28/04/2010

Coursework ah!!! WORK WORK WORK and rest rest the body to grow fat!!!

25/04/2010

Deadlift 3-3-3

then ;-

3 Rounds for time:

30m Overhead walking lunges @ 25kg
50 squats
25 back extensions @ 10kg

Jonson. T : 16 mins 45 secs (130kg, 140kg, 150kg x 2)

24/04/2010

Rest Rest the body...

23/04/2010

WOD 042210

Press 5-5-5

Then,

100 Pull Ups For Time

Jonson. T : 5 min 56 secs (50kg, 52.5 kg, 55kg [2 rep])

then, start immediately ;-

WOD 042310

3 Rounds for time of:
Run 400m
15 Hang Power Cleans @ 40kg/25kg

Jonson. T : 10 min 41 secs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
New 100 Pull Ups PR =) YES!!!

22/03/2010

Taking a break from the gym and having a day out to have fun in the sun =)

21/04/2010

WOD 042110

Back Squat 5-5-5

Then,

75 Burpees for time.
*Each burpee terminates at target 1 foot above max reach.

Jonson. T : 5 mins 50 secs (65kg, 70kg, 80kg)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

If I can hit my 1 rep max for 5 reps I am sure my one rep max can be much better than 80kg. I think I finally got the form right. I am going to break that 100kg mark soon =)

20/03/2010

WOD 042010

5 Rounds For Time Of:

15 Handstand Push Ups(HSPU)
15 KB Swings @ 24kg/16kg

Jonson. T : 8 mins 15 secs

18-19/03/2010

Rest Days...

17/03/2010

Friday, 04.16.10: Daily WOD

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

Jonson. T : 13 mins 21 secs (*including the 2 mins break)

Then ;-

WOD 041710

"Annie"

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

Jonson. T : 7 mins 07 secs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Thanks Crossfitfootball for the first part of my WOD =)

Thanks Pushmore for the second part of my WOD =)

16/03/2010

WOD 041610

Back Squats 3-3-3

Then ;-

400m Walking Lunges for time.

Jonson. T : 11 mins 53 secs (60kg, 80kg, 80kg)

15/03/2010

WOD 041310

Five Rounds for time of:
3 KB Presses @ 24kg/16kg (L&R)
6 Strict Pull Ups
9 Ring Dips
12 Box Jumps @ 30"
18 KB Swings @ 24kg/16kg

Jonson. T : 19 mins 57 secs

14/03/2010

Rest Day...

13/03/2010

WOD 041010

In 7 Minutes, do as many reps as possible of:

Thrusters @ 40kg/30kg

then ;-

For Time Of :

Run 400m Forward
Run 200m Backward
Run 400m Forward
Run 200m Backward

Jonson. T : 37 reps (7 mins 47 secs)

12/03/2010

WOD 040910

Weighted Pull Ups 3-3-3

Then,

Four Rounds for time of:
Run 400m
Rest 90secs

Jonson. T : 10kg, 15kg, 20kg ( 10 mins 53 secs)

11/03/2010

"Clash of the Spartans"

10 Rounds for time of :

10 Ground-to-Overhead Squats @ 40kg
25 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

Jonson. T : 45 mins 53 secs

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

It's great to be back in the gym going through a tough WOD =)

7-10/03/2010

Holiday...

06/04/2010

WOD in Crossfit NYC =)

Overhead Squats

5-5-5-5-5

then ;-

2 Rounds of :

1 min wall ball
1 min SDHP
1 min Row
1 min rest

Jonson. T : 65lbs,95lbs,115lbs,125lbs,125lbs (WB:58, SDHP:34, Row:537m)

03,04,05/04/2010

Rest rest rest and grow fat from all the american food =( Fat fat man!!!

02/04/2010

Woke up at 5 AM to get to Crossfit Balance, DC.

WOD;

75 Overhead squats @ 95 lbs

*every time the barbell touches the floor, do a penalty of 5 burpees

Jonson. T : 12 mins 38 secs

Then immediately ;-

100 Double Unders

*Will edit write up and pics soon

01/04/2010

Un-needed rest day