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
Monday, January 30, 2012
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
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
Saturday, January 21, 2012
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!
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!
Friday, January 20, 2012
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
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)
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)
Tuesday, January 17, 2012
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=
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=
Monday, January 16, 2012
2012...
A new year begins and so does the new year resolutions....
ALWAYS UPDATE THIS BLOG IN THE SAME DAY!!!
Squat 5RM
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
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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!
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!
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