28/11/12

27/11/12

5 mins AMRAP TGU @ 16kg

10 Reps

TGU 1-1-1-1-1

24kg - 28kg (PR) - 32kg (PR)

Power Snatch off the Blocks

40kg X 3
45kg X 3
50kg X 3
55kg X 3
57.5kg X 3
60kg X 3 (2)
50kg X 1
60kg X 2 (1)

"PMWOD 112712"
20 mins AMRAP:
20 DL @ 75kg
20 Push Ups
20 Pull Ups
20 Push Press @ 20kg
20 KTE

2R + 20,20,20,10

Deadlift 1 RM

175kg

26/11/12

Deloader Back Squat

70kg X 5

120kg X 5

150kg X 5

170kg X 1

180kg X 1

190kg X 1

195kg X 1

200kg X 1

Power Snatch 1 RM

75kg

22/11/12

"Strength"

Front Squat Max. Effort
60kg X 3
80kg X 3
90kg X 3
100kg X 3
105kg X 1
110kg X 1
115kg X 1 (PR!)
120kg X 1 (f)
120kg X 1 (f)
105kg X 3
110kg X 1
115kg X 1
120kg X 1 (f)
120kg X 1 (f)

Pendlay Rows 5X5
60kg

"PMWOD112212"

25 mins AMRAP;

50 Double Unders
50 Burpees
50 KB Swings @ 16kg
50 Walking Lunges
50 Push Press @ 20kg

2R + 50, 15 Burpees

21/11/12

"Strength"

Front Squat 5X5 @ 2 X 16kg KB each side

"Abs Work"

5 X 10 @ 10kg Torture Twist
3 X 10 Strict TTB
3 X 15 Hip Raises (Lower Abs)
3 X 10 (5 L, 5R) Single Arm DB @ 35lbs, Straight Legs

3-3-3-3-3 Windmills

J.T. 12, 16, 20, 24, 28kg

"Calf Work"

5X30 Seated Calf Raises @ 25kg
Bouncing Heels
Calf Raise Hold

20/11/12

"Strength"

Front Squat 1RM

110kg

Box Back Squat 3X5

85kg

Power Snatches Max. Effort

75kg

*High Pull then Snatch. High Pull must be fast and aggressive!

19/11/12

"Strength"

Front Squat 3RM

60kg X 5
80kg X 3
90kg X 3
100kg X 3
105kg X 3 (PR!)

3 X Max. Reps HSPU

10, 7, 8 Reps.

"PMWOD111912"

In 12 mins, complete as many steps of the following ladder;

3 Pull Ups
3 Ring Dips
3 Russian KB Swing @ 40kg
6 Pull Ups
6 Ring Dips
6 Russian KB Swing @ 40kg
9 Pull Ups
9 Ring Dips
9 Russian KB Swing @ 40kg
etc...

12 + 15 Pull Ups

18/11/12

"Coach Wu Session 4"

1RM Max Effort Snatch (Hang to First pull, plates do not touch the ground)

*Need to be explosive and aggressive on the 2nd pull, the pocket pop.
**Agressive High Pull. Need to be faster.
***Finish strong and solid. STICK IT!

Jerk Dip Practice
Work to a load that you will question yourself to Jerk (HEAVY SHIT!).
Dip and Drive with a slight press to get the Bar to forehead height

*Initial Dip, hips must go back. Do not lean knees forward, PUSH THEM BACK!
** Explode from the Dip!

15/09/12

"STRENGTH"

3X50m Prowler Push @ 100kg

J.T. about 1min per round


"WOD"

3 Rounds FTO:

10 HSPU
20 Toes-to-Bar
30 Pistols
40 Ab-Mat Sit Ups
50 Double Unders

J.T. 32:36

14/09/12

"STRENGTH"

Back Squat 3X5

J.T. 130kg


"WOD"

3 Rounds for Time:
10 Hang Power Cleans @ 60kg
10 Chest to bar Pull ups
10 Hammer Strikes (10 L then 10R)

J.T. 12:42

13/09/12

"Snatch Technique and Practice Work"

Squat Snatches @ 60kg
*Focus on the bottom position. Need to focus on catching the bar.

Findings:
1) Speed under the bar must be faster
2) Lower hips for starting position to ensure bar is not bounced away from the body

12/09/12

"Strength"

Deadlift 3RM

J.T. 160kg

**I know I can lift alot better but I felt my back was out so I decided to stop

"WOD"

4 Rounds FTO:

50m Sled Sprint @ 100kg
25 Pull Ups
*Focus to maintain butterfly pull ups

J.T. 22 mins plus

11/09/12

"OutlawCF Strength 120911"

Back Squat 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75%

*rest 2 minutes between rounds

J.T. 2X8 @ 100kg

       2X5 @ 120kg

       1X5 @ 130kg

-then-

For Time Of:

5-4-3-2-1

Clean & Jerk @ 85kg

Muscle Ups

J.T. 19:38

09/09/12 (ReelFlex Launch @ Paradigm Mall Day 2)

"Flash Mob 4"

90 seconds of Burpees

J.T. 25 reps

"Demo WOD 4"

1 min Hammer Strikes
1 min Tyre Flips
1 min KB Clean & Jerks @ 24kg
----------------------------------------------

"WOD 4"

6000kg Ground to Overhead anyway

J.T. Clean & Jerk 100 reps @ 60kg
----------------------------------------------


"Flash Mob 5"

90 seconds of Burpees

J.T. 25 reps

"Demo WOD 5"

1 min Power Snatch @ 45kg
1 min Squat Clean Thrusters @ 45kg
1 min Back Squat @ 45kg

----------------------------------------------

"WOD 5"

Max Height Box Jump 1RM

J.T. 51"
-----------------------------------------------



"Flash Mob 6"

90 seconds of Burpees

J.T. 20 reps

"Demo WOD 6"

1 min Squat Clean Thrusters @ 45kg
1 min Power Snatch @ 45kg
1 min Back Squat @ 45kg

----------------------------------------


That's it, the weekend is over. My shoulders and trapz are fried and I hope everyone had a good time over the weekend and we hope to see all you new faces at the box =)

08/09/12 (ReelFlex Launch at Paradigm Mall)

Paradigm Mall Reebok Crossfit Launch....

"Flash Mob 1"

 90 seconds of Burpees

J.T. 35 reps

"Demo WOD"

1 min of Hammer Strikes
1 min of Box Jumps
1 min of Hammer Strikes
---------------------------------------------

"WOD 1 (Tag Team)"

5 mins AMRAP:

5 partner alternating Power Cleans @ 60kg

J.T. 7 Rounds, Sam Lee


"WOD 2"

Max Height Box Jump 1RM

J.T. 51"
---------------------------------------------


"Flash Mob 2"

 90 seconds of Burpees

J.T. 35 reps


"Demo WOD 2"

1 min of Hammer Strikes
1 min of Tyre Flips
1 min of KB Swings

---------------------------------------------

"WOD 3"

"Grace"

30 Clean & Jerks @ 60kg

J.T. 3:36
---------------------------------------------


"Flash Mob 3"

 90 seconds of Burpees

J.T. 30 reps


"Demo WOD 3"

1 min of Hammer Strikes
1 min of Tyre Flips
1 min of KB Swings

07/09/12

"STRENGTH"

Back Squat 3X5

J.T. 125kg

05/09/12

HOTEL ROOM WOD;

FTO 100 Reps of:

Single Arm KB Ground-To-Overhead
Single Arm KB Overhead Squat

J.T. 19:36

04/09/12

HOTEL ROOM WOD;


FTO 150 Hand Release Push ups:

J.T. 17 mins

03/09/12

Power Snatch 1RM;

J.T. 70kg

August WODs

I need to make a better effort to update my blog...

"310712"

"030812"

"160812"

"180812"

"210812"

"250812"

"260812"

"300812"

30/07/12 : First day back!

OWN WOD 120717

15 mins AMRAP:

10 Press @ 35kg
20 Hammer strikes (10 L & 10R) @ 22lbs
30 Double Unders

J.T. 6R + 7 Hammer Strikes

Snatch Tech Work

First Pull

8X (3-5) @ 85%-95% 1RM

J.T. @ 70kg

No Extension Snatch

8X5 @ Comfortable weight

J.T. PVC, 20kg, 30kg

Home WOD 120711

<p>Tabatha this:</p>
<p>Air squats<br>
Plank holds<br>
*every second plank is not held, complete single leg squats whereby number of reps is the accumulated number of seconds plank is not held

J.T. (20,13,14,15,15,15,19,19)=130

Home WOD 120710

FTO :

100 Unbroken Pushups
*every break, complete 10 air squats

J.T. 5:33 (50 pushups )

Self WOD 120703

Warm up:
3 Rounds of:

10m inch worms
10 McKenzie's back stretch
10 back extensions (from ground)
5m hip bridges
15 hollow rocks

Mobility:
Quad mash
Pigeon pose
Internal and external rotations of arms
Hips internal and external rotations
Couch stretch

15 mins AMRAP:

3 muscle up
10m KB  walking lunges
30 double unders

J.T. 5R + 3,8m

Rest Day My Ass

Grace 1 @ 10:30 AM

FTO:
30 Clean and Jerks @ 60kg

J.T. 5:30 (New PR)

Grace 2 @ 15:15 PM

J.T. 5:16 (New PR)

27/02/2012

OUTLAWCF-SWOD-120227

15 mins. to establish a 3RM Power Clean

J.T. = 85kg

OUTLAWCF-DWOD-120227

4 rounds for total working time of:

30 Split Jumps
10 Thrusters @ 45kg
10 Chest to bar Pull Ups

* Rest 2 minutes between each round

J.T. = 16:06

Crossfit Games 2012 WOD 12.1

Crossfit Games 2012 1st WOD

7 mins AMRAP of Burpees

* Burpees must be full extension.
* Jump must be minimum 6" above max height reach from the ground

J.T. 114 reps

21/02/2012

DWOD-022112

Complete 7 Rounds:

3 Deadlifts
3 Hang Power Cleans

* DO not let go of the bar during the round. Count a penalty if you come off the bar.
* Work up to the heaviest weight possible
* Rest as needed between rounds
* If you let go of the bar during the round count a penalty & immediately perform 5 burpees

J.T. 70kg, 75kg, 80kg (5 burpees), 80kg, 82.5kg (5 burpees)

20/02/2012

DWOD-022012

"Crushing Helen"

100 yard Sprint
8KB Swings @ 32kg
5 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa

J.T.= Forgot time (50 DU sub sprints, 12 KB Swings @ 24kg)

16/02/2012

CFHQWOD-120215

8 Rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 double unders
25 yard shuttle sprint (5x5 yards)
Rest 90 seconds

J.T. = 11:09 (no rest between rounds)

13/02/2012

DWOD-021312

Complete 5 rounds of:

1 Push Press @ 84kg
1 Strict Chin Up
3 Push Press @ 84kg
3 Strict Chin Ups
Max. Reps. of Push Press @ 84kg
Max. Reps. of Strict Chin Ups

J.T. 5,4/ 3,4/ 1, 3/ 2,3/ 2,5

11/02/2012

DWOD-021112

Complete 8 Prowler Suicides

*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back to the prowler/sled/tire

*Go as heavy as possible

J.T. Tire flip for 25 meters

10/02/2012

CSWOD-021012

Power Snatch 1RM

J.T. 60kg

*Definitely can snatch 70kg for 2, bad technique on the 2nd pull. Needs a lot of work

DWOD-021012

Complete 5 Rounds of:

3 Power Snatch
3 Snatch Pull
3 Power Snatch

*Do not let go of the bar during the round.
*Each time you let go of the bar, do one burpee immediately
*Rest 120 seconds between rounds
*Work up to your heaviest weight possible

J.T.  55kg (1 burpee)/52.5kg/52.5kg/54.5kg (1 burpee), 54.5kg

09/02/2012

CSWOD-020912

Push Press 1-1-1-1-1

J.T. 70kg-80kg-90kg-100kg (f)-100kg (f)

DWOD-020912

"Squat Ladder"

With a 20kg barbell perform 1 squat on the first minute, 2 squats on the second minute, 3 squats on the third minute, etc...

Squats 1-10 = Overhead Squats
Squats 11-20 = Front Squats
Squats 21 and above = Back Squats

J.T. 21mins+21

08/02/2012

SWOD-020812

Deadlift 5RM
Strict Pull ups 3XMax Reps

J.T. DL@145kg (12 reps)
       Strict Pull ups: 5reps/7reps/5reps

DWOD-020812

"Best the Coach 1.2"

Every 30 seconds for 10 minutes:

1 Power Clean @ 100kg
1 Hang Power Clean @ 100kg
1 Push Jerk @ 100kg

J.T. @ 75 kg (3.5 minutes), 72.5kg (remainder of the DWOD)/ 3 penalties

06/02/2012

SWOD-020612

Back Squat 3X5
Press 3X5

J.T. Squat @ 135kg
       Press: 60kg (3), 57.5kg. 57.5kg

DWOD-020612

3RM Box Jumps
4 X 30m Sprints
2RM Box Jumps
4 X 20m Sprints
1RM Box Jumps
4 X 10m Sprints

*Rest as needed between Box Jumps and Sprints
* Rest 30 seconds between sprints

J.T. Max height jump sub Box Jumps

04/02/12

STRENGTH-020412

Back Squat 5RM-3RM-1RM

J.T. 5RM @ 135kg, 3RM@150kg, 1RM@ 165kg (f) {With belt & knee Sleeve}

PMDWOD-020412

15 mins AMRAP:

Run 100m

7 Muscle Snatch @ 50kg

J.T = 8R+100m


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


CROSSFIT GAMES 2012 OPEN


HERE I COME!!!

31/01/2012 (Evil Wheels)

The end to the first month of 2012. That was quick. If only I could run through my workouts that quickly...

DWOD013112

For Time of:

100 Evil Wheels

J.T. 16:51

~~~~~~~~~~~~~~~
Note: I think i'm using my back and arms more than my core to complete evil wheels. Need to video next evil wheel WOD

30/01/2012

SWOD013012

Squat 3X5

J.T. = 120kg, 125kg (3), 130kg (f)

Press 3X5

J.T. = 60kg (3), 60kg (3), 60kg (3)

28/01/2012

Strength

Deadlift 5RM

J.T. = 165kg

HomemadeWOD 012812

21-15-9 For Time of:

Sledge Hammer Strikes (R)
Dumbell Hang Power Clean and Jerks @ 50lbs (each arm)
Sledge Hammer Strikes (L)
Pull Ups

J.T. = 15:53

26/01/2012 - 27/01/2012

Climbed Mount. Kinabalu

Base to Laban Rata (6km)

J.T. = 5.5 hours

Laban Rata to Low's Peak

J.T. = 2.5 hours

Low's Peak to Laban Rata

J.T. = 2 hours

Laban Rata to Base

J.T. = 3.5 hours

23/01/2012

HomemadeWOD 012312

For Time Of:

21-15-9

Single Arm KB Overhead Squat @ 24kg (R then L)
Push Ups with bottom release
Double Unders X 2

J.T = 11 mins

21/01/2012

Snatch Balance Practice @ 50kg

Bottom position is not solid. Getting too low in the deep squat. Hips were tight.

DWOD012112

"Football  Gone Bad"

3 Rounds for max. reps for each movement:

1 minute of DB Thrusters at 45lbs
1 minute of Box Jumps @ 20"
1 minute of Push Ups
1 minute of Double Unders
1 minute of Calorie Rows
*1 minute Rest

J.T. 

5 Rounds of Reverse Sled Pulls @ 50kg

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

Just something to remember:

Nobody Ever Died From Being Too AWESOME!

20/01/12

ASWOD012012

Power Cleans 5X3

J.T. 60kg-70kg-80kg-85kg-92.5kg

DWOS012012

Complete 5 Rounds of:

1 min max reps two arm KB push press @ 24kg
1 min GHD Back Extension Isometric hold

J.T.  11,Yes/ 11,Yes/ 7, No/ 14, No/ 11, No

19/01/2012

ASWOD011912

Bench Press 3X5

J.T. 80kg-85kg-92.5kg (Floor Press)

DWOD011912

Complete 5 Rounds of:

2 Squats @ 133% BW
Sprint 30 yards

*Rest 60-120 secs between rounds

J.T. 27 seconds @ 115kg (rest 60 secs / round)

Worst Wheels ever...

ASWOD-011712

Deadlift 5RM

J.T. 145kg (13 reps)

DWOD-011712

Run 1/2 Gasser on the minute for 8 minutes;

J.T. Avg = 40 secs

then...

100 Evil Wheels




J.T. 18:13 (knees on floor)

 ~~~~~~~~~~~~~~~~~~~~~

Benefits of Exercise : http://news.harvard.edu/gazette/?p=99352&utm_source=SilverpopMailing&utm_medium=email&utm_campaign=01.17.12%2520%281%29&utm_content=

2012...

A new year begins and so does the new year resolutions....

ALWAYS UPDATE THIS BLOG IN THE SAME DAY!!!

ASWOD011612

Squat 5RM

J.T. 130kg

DWOD011612

5 Rounds FTO:
1 Press @ 90% 1RM
1 Strict Pull Up

1 Press @ 90% 1RM
3 Strict Pull Up
1 Press @ 90% 1RM
5 Strict Pull Up

J.T. 17:41 (Press @ 62.5kg)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Things to remember this year...

NO EXCUSES!

People don't lack STRENGTH,
They lack WILL

Go HARD or Go HOME

SISU = Iron Will

I am never gym-less,
The world is my gym

2012 is your GAMES DEBUT!