Out of your Comfort Zone

Wednesday, January 12, 2011

11/01/2011

"MWOD-Episode 44, 45, 137"

Labels: MWOD137:Best High Hammies, MWOD44:Hydration Pecs Tris IntRot, MWOD45:Three way hip

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What I beleive in

1) To love my family and friends with endless boundaries.

2) To do things out of my comfort zone so that the uncomfortable becomes comfortable.

3) To know that whatever challenges may come upon me, with hard work, determination and perseverance I can overcome anything.

Things to remember...

2012 is YOUR GAMES DEBUT!
I am never gym-less, The world is MY GYM
SISU = Iron Will
Go HARD or Go HOME
People Don't lack STREGTH, They lack WILL
No EXCUSES!

Goals for December 2012

Body Weight = 85kg - 87kg

BarBell

Deadlift : 220kg
Back Squat : 185 kg
Squat Clean : 140 kg
Power Clean : 120 kg
Clean & Jerk : 120 kg
Push Press : 100 kg
Strict Press : 85 kg
Power Snatch : 80 kg
Squat Snatch : 100kg

Goats

Single-leg squats (Pistols)
Muscle Ups
Handstand Push Ups
KB movements

Individual Goals

Current Body Fat % = 10.33% (14/01/12)
Target Body Fat % = 6% (By Year End)

The Cool Kidz

Brass Ring Fitness - FMP's (Long ass Metcons)
Crossfit Endurance - The Stamina
Crossfit Football - Power House
Crossfit HQ - The Guys who started it
Gymnastics WOD - Gymnastics is insane
MobilityWOD - Mobility is Cool
Pushmore Fitness Centre - Where it all begun...
Seal Fit - Intense Training Programme

Personal Records

Weight Lifting 1RM :

Deadlift : 190 kg
Power Clean : 105 kg
Hang Power Clean :
Squat Clean : 110 kg
Power Snatch : 80 kg

Squat Snatch : 93 kg
Front Squat : 125kg
Overhead Squat :
LB Back Squat : 167kg

HB Back Squat : 154 kg
Strict Press : 70kg
Push Press :
Push Jerk :
Bench Press: 100kg

WODs :

Karen = 5:10
Annie : 5:36
Grace = 5:16

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GSP (1)
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Helen (1)
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Isabel (2)
JT (1)
KB Press 3 (2)
Mary (1)
MWDO Wallball (1)
MWOD Box Jump (1)
MWOD137:Best High Hammies (1)
MWOD41:Hammies Low Back Quadmesh (1)
MWOD44:Hydration Pecs Tris IntRot (1)
MWOD45:Three way hip (1)
MWOD46:PNF Stretch (Hams Flexor IntRot) (1)
MWOD47:5 way Shoulder (1)
MWOD48:mob with box (1)
MWOD49:Running Fixes (1)
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MWOD51:Unglue Upper body (1)
MWOD52:Neural Flossing n Against the wall lower body (1)
MWOD54:Ankles n Feet (1)
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Wednesday, January 12, 2011

11/01/2011

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