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

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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)

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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!