WOD 020110

10 Minutes Handstand Push Ups
5 Minutes Squats
2 Minutes Pull Ups
1 Minutes Push Ups
2 Minutes Ring Dips

Total Score : 237 (HSPU : 63, Squats : 109, Pull Ups : 20, Push Ups : 28, Ring Dips : 17) [Strict Pull ups]

WOD 013110

"D.T."

Five rounds for time of:

12 Deadlifts @ 70kg/50kg

9 Hang Power Cleans @ 70kg/50kg

6 Push Jerks @ 70kg/50kg

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. This workout was first posted on Crossfit.com on 13th April 2009.

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Results : 59 mins 52 seconds (HPC & Push Jerk @ 60kg)

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I begin training again as the whole Christmas break and the exam period has totally screwed up my training due to lack of it.

So we start slow again, hence the 60kg HPC & Push Jerk.

"WOD 012910"

Front Squat 5-5-5

then:-

For time of:

30 Kettlebell Swings @ 24kg(M)/16kg(W)

15 Weighted Pull Ups @ 20kg

24 Kettlebell Swings @ 24kg/16kg

12 Weighted Pull Ups @ 20kg

18 Kettlebell Swings @ 24kg/16kg

9 Weighted Pull Ups @ 20kg

Results : 21 mins 32 secs (Front squats : 40kg, 50kg, 60kg) (Weighted Pull ups @ 10kg)

After such a long and exhausting exam period. I have totally lagged in the fitness department. Also I have not been training weighted pullups so I have to work harder from now on.

Exam destress

My made up WOD for the 24/01/10

5 Rounds for Time :

50 Double Unders
10 KB Swing @ 32kg
5 Bear complex reps @ 40kg

* Bear complex reps can be see here. To keep it clear,

1 rep =

Power clean
Front squat
Push Press
Back Squat
Push Press

(The bar must not touch the ground within the 5 reps. Failure to comply will results in 10 burpees)

Total time : 25 mins 14 seconds (No burpees)

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This WOD totally awesome to do and the aches I feel for not being in the gym for over a week feels awesome and makes me want to get exams out of the way faster so I can get back in and bang out more WODs

Exam season 1st WOD

"WOD 010710"

45-30-15

Ketllebell Swings @ 24kg
Overhead weighted walking lunges @ 20kg

Total time : 19 mins 31 seconds

Now with the exam season around I am less likely to workout so I gotta watch out for my food consumption. Paleo All the Way...
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Got a new book for reading up...

New reading : Enter the Zone Diet...

Short WOD

"Triple Decker"

3 Push Press @ 40kg
6 Burpees
9 Pull-ups
12 Lunges

6 Push press @ 40kg
12 Burpees
18 Pull-Ups
24 Lunges

9 Push Press @ 40kg
18 Burpees
27 Pull-Ups
36 Lunges

Total Time : 9 mins 10 secs

First WOD of 2010

After a very fattening 3 and a half week break in London it is time to get back into the Gym and hit it hard!!! First WOD year was great!!!

"WOD 123009"

Back Squat 5-5-5-5-5

then ;-

'Annie'

50-40-30-20-10

Double Unders
Sit ups

Jonson.T: 50kg, 60kg, 70kg, 75kg, 75kg [9 mins 14 seconds]

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'Annie' is getting slower and I think that's all the excess weight and the holiday-ing kicking in. It is really time to get back into shape.

As of today 'Zoning the Paleo' diet has begun. The period is 3 months and all I can say is Gung Ho all the way!!! Edm-a-tron started his Paleo as well so good luck and I will be with you through your suffering =)

2010 is to be best year ever!!!