30/08/2010

"Strength Component"

Deadlifts 3-3-3-3-3

J.T. 120kg/130kg/140kg/150kg/155kg/160kg (PR)

"WOD083010"

"Tabatha Something Else'

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Recored reps from all 32 intervals.

J.T. (81,82,96,152)=401

"Challenges"

Presses and Back Squats Day 17

J.T. 50kg/85kg(unbroken)

Burpees Day 26

J.T. 100 Burpees

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

24 hour Endurance Run Begins!!!

29/08/2010

"Challenges"

Burpees Day 25

J.T. 100 Burpees

28/08/2010

"WOD082710"

200m Walking Lunges

*Every 10 steps, do 3 burpees

J.T. 11 mins 33 secs (48 Burpees) (@10kg Vest)

21-15-9

KB Swings @ 24kg

Toes-to-Bar

J.T. 9 mins something

"Challenges"

Presses and Back Squats Day 16

J.T. B.Squats @ 85kg, Presses done yesterday

Burpees Day 24

J.T. 100 Burpees

27/08/2010

Went to Rawang with JW =)

"Challenges"

Presses and Back Squats Day 16

J.T. 50kg/85kg

Burpees Day 23

J.T. 100 Burpees

26/08/2010

Active Recovery Day...

"Challenges"

Presses and Back Squats Day 15

J.T. 50kg/85kg

Burpees Day 22

J.T. 100 Burpees

25/08/2010

"Strength Component"

Deadlift 3-3-3-3-3

J.T. 120kg/130kg/140kg/150kg (X1)

"WOD082510"

3 Rounds FTO :

50 Double Unders

25 Pull Ups

J.T. 7:02 (3rd R), 9:48 (4th R)

"Challenges"

Presses and Back Squat Day 14 :

J.T. 50kg/85kg (Unbroken)

Burpees Day 21 :

J.T. 100 Burpees

24/08/2010

"Strength Component"

Bench Press 3-3-3-3-3

J.T. 50kg/60kg/70kg/75kg/80kg(x2)

"WOD082310"

150 Single Arm DB Power Snatch @ 45lbs

*Do 5 Push Ups every time you rest

J.T. 6 mins 48 secs (5 Push Ups)

"Challenges"

Presses & Back Squats Day 13:

J.T. 50kg/85kg (unbroken BS)

Burpees Day 20 :

J.T. 100 Burpees for Fun

"Extra Fun Activities"

Run 4+km from Lyn's home

Extra Burpees

23/08/2010

Presses & Back Squats Day 12 :

J.T. 50kg/85kg (unbroken BS)

Burpees Day 19 :

J.T. Completed

21/08/2010

Random and Spontaneous Day with Lyn Kong (Ibu G)

21/08/2010

Pose Method of Running Clinic

20/08/2010

"Strength Component"

Power Cleans 3X3 @ 90% 3RM/ 2X8 @ 50% 1RM

J.T. 70kg (6X3)

"Challenges"

Presses and Back Squat Day 11 :

J.T. 52.5kg/92.5kg

Burpees Day 16 :

J.T. Completed

"WOD082010"

"Helen"

3 Rounds FTO:

350m Run

21 KB swings @ 24kg

12 Pull Ups

J.T. 10 mins 02 secs

*Aim : Sub 10 mins

19/08/2010

"Challenges"

Presses and Back Squats Day 10 :

J.T. 52.5kg/92.5kg

Burpees Day 15 :

J.T. Completed

"WOD081910"

KB Presses 3 X 5

Then:-

Double-Under for 2 mins

Sit-Up for 2 mins

Double-Under for 90 secs

Sit-Up for 90 secs

Double-Under for 1 min

Sit-Up for 1 min

Double-Under for 30 secs

Sit-Up for 30 secs

J.T. (384,167)=551 Reps

*Aim was 400 Double-Under and 200 Sit-Up

18/08/2010

"Strength Component"

Front Squats 3-3-3-3-3 (Set a new PR)

J.T. 70kg/80kg/85kg(1)/85kg(PR)/90kg(2)

"Challenges"

Presses and Back Squats Day 9 :

J.T. 52.5kg/92.5kg

Burpees Day 14 :

J.T. Completed

"Workout"

5 Rounds of :

40m Farmers Walk

40m Underhanded KB Wrist Balance

J.T. 32kg/12kg, 32kg/12kg, 40kg/12kg, 32kg/12kg, 32kg/12kg

17/08/2010

"Strength Component"

Turkish Get Ups (TGU) 5X1, L&R

J.T. @ 20kg

Presses 5X1 @ 90% 1Rm

J.T. @ 52.5kg (plus 3 at the end for Presses and Back Squats Challenge)

"Challenges"

Presses and Back Squats Day 8 :

J.T. Presses @ 52.5kg, Back Squats @ 92.5kg

Burpees Day 13 :

J.T.

"WOD 081710"

5 Rounds FTO:

15 Deadlifts @ 80kg

15 Box Jumps @ 30"

J.T. 9 mins 03 secs

16/08/2010

"Challenges"

Presses and Back Squats Day 7 :

J.T. Presses at 50kg, Back Squats @ 90kg

Burpees Day 12 :

J.T. Done (23 burpees for missing 15/08/2010)

"Strength Component"

Deadlifts 3 Reps @ 75%/80%/85%/90% 1RM

J.T. 127.5kg/ 136kg/ 145kg/ 153kg (f)

"Fran"

21-15-9

Thrusters @ 45kg

Pull Ups

J.T. 9 mins 04 secs

15/08/2010

"Challenges"

Presses and Back Squats Day 6 :

J.T. Presses @ 50kg, Back Squats @ 90kg

Burpees Day 11 :

J.T. Not Done

14/08/2010

Pushmore Open Day!!!!

No Workouts but...

Presses and Back Squats Challenge Day 5:

J.T. Presses @ 50kg, Back Squats @ 90kg

Burpees Challenge Day 10:

J.T. Done

13/08/2010

"Strength Component"

Back Squat 3-3-3

J.T. 80kg/85kg/90kg/100kg (1) {New PR}

Back Squat 2 X 8 @ 50% 1RM

J.T. 50kg/50kg

"Challenges"

Presses and Back Squat Day 4

J.T. Press @50kg, Back Squat done during Strength Component

Burpees Challenge Day 9

J.T. Completed with extra

"WOD081310"

"Chelsea"

Every minute on the minute for 30 minutes do,

5 Pull Ups

10 Push Ups

15 Squats

* If you do not complete that round, use the remaining time to complete as many rounds as possible.

J.T. 30 mins (PR)

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

Official restart of strict Paleo with Ibu G, Lyn Kong

First touch of the 3 digit Back Squat.

First time completing all round of Chelsea =)

12/08/2010

Active Recovery and Rest day......BUT......

"Challenges"

Press and Back Squat Challenge Day 3

J.T. 50kg/82.5kg

Burpees Challenge Day 8

J.T. Completed and with extra to spare

"WOD081210"

3 Rounds FTO:

35 Sumo Deadlift High Pull @ 32kg

50 Double Unders

J.T. 5 mins 48 secs

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

First time I have ever taken the fastest time for a WOD so I am very proud of making it through and I really thank Pey and Kirk for pushing me all the way. The pictures should say it all. Thanks Nike shorts (inside joke) =D

11/08/2010

Challenge

Press and Back Squat Day 2

J.T. 50kg/80kg

Burpee Day 7

Strength Component

Hang Power Clean 3-3-3-3-3

J.T. 50kg/60kg/65kg (f)/62.5kg/65kg (f)

Running Workout

Tabatha Run for 8 minutes (i.e. 16 Rounds)

J.T. Completed

3 Hour Rest

10 Rounds FTO:

40m Farmers Walk @ 32kg

10 Barbell Rows @ 35kg

6 Toes-To-Bar

J.T. 20 mins 13 secs

Then:-

"Ombahwa"

J.T. 60secs/92secs/80secs/62secs/55secs

10/08/2010

Strength Component

Push Press 3-3-3

J.T. 57kg/65kg/75kg

Push Jerk 3 x 3

*Use the same weight from the last set of the Push Press

J.T. 75kg (1x3)

Weighted Pull Ups 3-3-3

J.T. 12kg/16kg/20kg

"WOD081010"

Run 700m

50 KB Swings @ 32kg

50 Toes-to-Bar

Run 700m

J.T. 17 mins 36 secs

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

I only did one set of Push Jerks because I was feeling lethargic and lazy. No more excuses, from now on positive energy and attitude in the gym. Also I split jerked instead of Push Jerk so it does not count technically.

Weighted Pull Ups were done in the order of 12kg (overhand grip), 16kg (overhand grip), 20kg (bicep grip). Improvement on the 16kg, the gripping is now overhand compared to last week.

The WOD component was good but the TTB slowed me down tremendously. The target was sub 15 mins. I have to work on the kipping TTB and grip strength and endurance. Rock climbing is the answer. Need to work on hip flexibility for the kipping portion of the TTB.

09/08/2010

Strength Component

Deadlift 1-1-1-1-1-1-1

J.T : 110/120/130/140/150/160 (PR)/170 (PR)

WOD080910

"KAREN"

150 Wall Balls @ 10kg

*Each time you break, foul is 5 Pull ups. Pull ups are to be accumulated and completed after the workout.

J.T. 11 mins 52 secs (30 Pull Ups)

Extra Workout

100 Pull Ups for time of:

J.T 6 mins 16 secs (PR)

07/08/2010

Strength Component

Snatch 3X3 @ 90% 1RM

J.T : Snatch Practice

WOD;

8 mins AMRAP of:

3 DL @ 125kg

3 Single Arm KB Thruster @ 24kg (L&R)

J.T 5R

*Rest 3 mins, then:-

30 Muscle Ups FTO:

J.T 12 mins 48 secs (Jumping MU)

06/08/2010

Strength Component

Back Squats 5 RM

J.T 80kg

Presses 5 RM

J.T 50kg

"WOD080610"

20 mins AMRAP;

7 Presses @ 30kg

7 Pull Ups

14 Squats

J.T. 13R + 7

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

Neck is still strained so hopefully it will heal quickly.

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

After watching these videos, you know there is just no excuses at all....

http://www.youtube.com/watch?v=r0pLTBjGE8A

http://www.youtube.com/watch?v=eQ0VgKGophI

05/08/2010

WOD 080510

"Death by Deadlifts"

J.T 9mins + 4

Swim Training

Swim max distance for 15 mins

J.T 150m

Active Recovery

3 X 15

Back Extensions

GHD Sit Ups

Pull Ups

Bench Presses

KB Swings

* No time component, just complete each set and exercise before moving on to the next exercise.

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

Strained my neck in round 9 of "Death by Deadlifts", hence my swim distance covered is very short. Hopefully it will get better.

04/08/2010

Strength Component

Ring Dips 3 X Max Reps

*3 mins rest between sets

Jonson.T 20/13/12

10 mins AMRAP;

Back Squats @ 65% of 1RM

Jonson.T 80 reps (@58.5kg)

*Rest 3 hours or more before WOD080410

"WOD080410"

6 Rounds FTO;

Run 350m

25 Burpees

Jonson.T 32mins 46 secs

Skill Practice

Kipping Toes-to-Bar

Jonson. T ACCOMPLISHED =D

03/08/2010

Strength Component

Power cleans 5X3 @ 90% 1 Rm

Jonson. T : 65kg (@ 76.4%)

Weighted Pull Ups 3-3-3

Jonson. T : 12kg, 16,kg, 20kg

WOD080310

Turkish Get Ups (TGU) 3-3-3

Jonson. T : 16kg, 20kg, 50lbs (Rx2, Lx0)

15 mins AMRAP

5 single arm KB push press @ 24kg (L&R)

10 KB swings @ 24kg

Jonson. T 6R + 5,5,6 (KB@28kg)

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

NB: Power Cleans;

1) Don't think about the re-bend

2) Bar to shoulders when foot lands

3) Lower weight (76.4% 1RM) to build confidence of double bend

4) AGGRESSIVE!!!!

Restarting the journey towards elite fitness...

it's been ages since I last updated my fitness journal. So instead of posting up all the past workouts I've done and recorded I have decided to post my workouts from August onwards. Hence I will have 2 months of workout results missing. It's no big deal because most of the time I was studying and busy holidaying so I didn't do much anyway. So this is officially the restart of my journey towards elite fitness....

080210

Strength Component

3 X 5 @ 80% 1 RM (rep max)

Back Squat

Presses

Deadlift

*120 seconds rest between sets

Jonson. T : BS@72kg, Press@46kg, DL@125kg

WOD080210

"Barbara"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Jonson. T 38:49 (CTF, CTB)

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

I believe I was not pushing myself hard enough and I could have reduced my time by soooo much more. The target was to sub 30 mins. I will attempt this in a bout a months time. Right now I have a hip tightness/injury so the squats proved to be the most difficult component. In the process of improving and healing this.