Busy Busy day...

After a long, busy and tiring day I feel lazy to even post up anything. I was up early this morning because my housemates were making too much noise getting ready for class. My classes start at 12pm but I was up at 8.15am sigh sigh. Anyway I got on with some tutorial work while I ate breaky because I was working on it last night. Went for class, rush home for a quick lunch then went for class and was counting down to when I can finally hit the gym (after class). I was over in the gym in less then 5 minutes. I was all pumped and zoomed right through warm up.

Rainbow on the way to gym. Today is gonna be a good good day.

Three.....Two....One...GO!!!!

"WOD 102209"

3 Rounds of:

15 Hand Power Cleans @ 40kg
Run 400m

Total Time 11 minutes 11 seconds

*Sub 400m runs with shuttle runs of 400m

-AIMS-

Sub 10 minutes. (Failed). I think I could have done it in 10 minutes if I didn't do shuttle runs.

***************************

"WOD 102109"

For time of:

45 KB Swings @ 32kg
90 Squats
30 KB Swings @ 32kg
60 Squats
15 KB Swings @ 32kg
30 Squats

Total Time 19 minutes 29 seconds

*DB Swings @ 32.5kg

-AIMS-

Sub 20 minutes (Pass).

I found it particularly difficult to do KB swings because it was my first time doing Dumb Bell swings and because I have quite a large fist it was hard to hang on to the Dumb Bell. None the less, Mission Accomplish =)

Now I gotta head back to work because my deadlines are starting next week for the next 5 weeks so good luck to me *GULP*

Jackie

"Jackie"

For time of:

1000m rows
50 Thrusters @ 45lbs
30 Pull Ups

Total Time 11mins 56 secs

I am definitely sure I can do much better than this. I aimed to sub 10 mins and I beleive I can. I will attempt "Jackie" in a month's time again with the aim to sub 8-9 mins

Discipline

One thing that I have to learn and to improve is my discipline. The first two weeks of Paleo Dieting was awesome. I kept tabs on what I ate and what time I ate them. But the pass few days I have been really lazy and have not been journaling my diet. So tonight is update night. Anyway with an aching back I still challenged myself to do todays WOD plus a little more =)

WOD 101909

For time of:

150 Dumb Bell (DB) snatch @ 35lbs

Total time 11 minutes 5 seconds

*****************
Maximum weight/effort:

3-3-3-3-3

Power cleans

Jonson. T (lbs) 110, 121,132, 143, 154

I think Monday have to officially be a rest day for me seeing as that volleyball training is at 8.30pm and I always tend to hit my WODs just before training which in turn I don't perform well. I have to discipline myself to take my rest days. Same as in the summer my lack of discipline to take rest days could have caused me to be injured. Luckily it didn't but I feel that I may injure myself soon. So remember that DISCIPLINE is key in living a healthy lifestyle.

Achy breaky back...

Being envious of those who are back home in Malaysia because they have a long weekend break (Deepavali weekend) reminds me that I just miss Malaysia that much more because we get to celebrate all kinds of holidays. Then I realised after checking up on twitter, my fellow Pushmore-mons are suffering because the gym is closed!!! Feeling their pain I went in for a WOD because it wasn't time for my break yet.

Going into the gym really pumped and with high spirits, it suddenly occured to me that the gym shuts at 7pm today and I just walked it (5.45pm). I was planning to do two WODs and thought I could manage it. My plan was to nail Jackie then do WOD 101409. Realising that I am lack of time I had to decide quickly on which workout to take. In the end I told a random guy my dilema and got him to choose for me. He said lets go with WOD 101409. In my heart and mind I was feeling that Jackie should be the workout for me today but since I did some legs the day before and more legs yesterday with pull ups as well I said what the heck lets do some stregth workout so WOD101409 it is....

WOD 101409

For time of:

100 bodyweight Deadlifts

Jonson. T 22 minutes 42 seconds

Not the time I was aiming for at all. I was trying to sub 10 mins seeing as most guys at Pushmore took it out in an easy 8 mins plus. So I thought yeah sub 10mins sounds right.

The beginning;

1st rep (10 unbroken reps on the first go): OMG!!! I can feel it already??? My back is bloody ripping apart!!! Something is wrong.

11th rep (5 reps unbroken all the way till the end of WOD) : OMG my back is already killing me. Something is definitely wrong.

100th rep (end of WOD) : That was damn mental. WHAT!!! my time is 22 mins 42 secs?!?!?!

After chatting with fellow Pushmore-mon Lynn Kong (aka Orange shoes, Superspicybabe, Paleobabe) and telling her about how disastorous the was for me. I sat down thinking about where I might have gone wrong.

I am positive that throughout the work out from rep one to the end I had good form. After just watching the video on the Pushmore blog about deadlift I was sure I was doing it right. Every rep I did I made sure I had good form. From the up-phase to the down-phase, the only thing in my head was;

Up-phase:
1) Feet at standard squat with apart
2) Barbell at middle of feet from my visual
3) Bend and grip bar with out bending legs (with a rounded back)
4) Bend legs till shin touches barbell
5) Straigthen back and chest out
6) Deep breath and hold in core
7) Lift with legs then only straighten back

Down-phase:
1) Use back to lower first
2) The use legs
3) Ensure back and core is straight and tightened
4) Lift for next rep

These steps were running through my head with every rep I did. I was so terribly cautious about my form. May be too cautious becasue I think it really slowed my time by alot, but it doesn't matter to me for now. The time of the workout is not important to me because I am still learning about deadlifts and I want to get my form absolutely perfect before I worry about time.

The thing that I didn't understand was that on the first rep, my back was already ready to explode. I had the feeling that my back was going to rip apart. That is still my main concern and I believe that the next time I get on with deadlifts I have to get someone to record my movements so I can check out my form. Maybe even send it to JW for a review =) Sitting here in my nice comfy room, my back is still bloody aching and I cant even bend forward to touch my toes. I have to remember to stretch before I hit the sack. OOOoooooohhhh my achy breaky back...

P.S. Fellow Pushmore-mons > Do you all have the same feeling? Your back feels like its gonna rip on rep ONE???

No Excuses...

I really feel soooo lazy. I just can't be arssed to get myself into the gym.

• The weather is so gloomy.
• The walk is too far.
• I have volleyball training later at 6.30pm hence I shouldn't workout.
• I just had lunch an hour ago.

These are all the excuses I gave myself to avoid going to the gym. In the end I ignored all of them and went in anyway. Doing the warm up I was thinking "oh I can't do WOD 101609, there are too many people. THe equipments will be taken up. I should do something else. I just did legs and chest yesterday." All excuses again, I told myself just do it and go.

3.....2......1... START......

WOD 101609

15 Handstand Push ups
30 Pull Ups
45 Box jumps @ 24"

15 Handstand Push Ups
30 Pull Ups
45 Medicine ball clean @ 10KG

15 Handstand Push Ups
30 Pull Ups
45 Burpees

HSPU were slow because I have a goal that by the end of the year I will be doing full range head to floor HSPU. So every HSPU will be slower because I am going as low as possible.

Pull ups, WOAH!!! 1st round I did 11 pull ups without stopping. I think I got my kipping pull ups already!!!

Legs... OMG my legs are aching from FMP-Good Samaritan..... PUSH!!!!!

Last round at Burpees... OMG my chest!!! my legs... NOOOOO I can't.... too tired....EXCUSES, SHUT UP AND FINISH!!!

TIME!!!!

Jonson. T 27 minutes 17 sesconds

Aced!!! There is no reason for being lazy there is no reason at all. If you are truly wanting to lose weight, get fitter, faster or stronger. There are no excuses!!! Nothing can ever put you off. Only you have the power to put yourself off. You have the power to resist and to push through. NO EXCUSES!!!

Check this out : http://www.youtube.com/watch?v=obdd31Q9PqA

Annie, the good samaritan

Still aching from a double dose of Diane and Chelsea but it was time to get back into the gym and stretch it all out with a double dose of;

"Annie, the Good Samaritan"

"Annie"

50-40-30-20-10

Double Unders
Sit ups

*Complete "Annie" within 7 minutes or less. If you fail to do so began "FMP-Good Samaritan" immediately*

Time for Annie 7 mins 26 secs

[FAIL - Began FMP-Good Samaritan]

"FMP-Good Samaritan"

Insert :
100 Step Ups (each leg @ 20-24")

Extraction :
10 KB Thruster (Right Arm)
10 Burpees
10 KB Thruster (Left Arm)
10 Burpees
10 KB Snatch (Right Arm)
10 Clapping Push Ups
10 KB Snatch (Left Arm)
10 Clapping Push Ups


4 Rounds of :

10 KB Swings
10 Push Ups

Exfill : 100 Step ups (each leg @ 20-24")

*Complete both the Insert and the Extraction within 30 minutes. Failure to do so will result in you doing the Exfill.*

Time for "FMP-Good Samaritan" 20 mins 28 secs (@ 24kg)


If I am not mistaken my last "Annie" was timed under 10 minutes (9 mintues something seconds) so this is a new PR for me. My next aim is to sub 7 minutes.

"FMP-Good Samaritan" was a huge achievement for me because it is my first time component FMP workout which I actually accomplish so I am proud to say MISSION ACCOMPLISH!!!

Check out the dirty knees from resting from clapping pushups

Going too hardcore...

TODAY is a very difficult day for me. Mainly because I can't decide whether to push myself or to take a rest day. I decided that it is a REST DAY!!! During the summer, I did alot of over training but I do get my rest during the day. Being here in the UK I overtrain but I don't get my rest during the day or night as I have to work on my project and I have been sleeping late as well. So I have to take into account for rest days now.

Yesterday was such a great day because I nailed two lovely ladies Chelsea and Diane. While warming up I was doing some box jumps on a 80cm box (31 inches). On my second round of jumps I tripped and clipped my knee on the edge. It looks smal and minute but underneath the cut my knee is bruised and I had a bit of difficulty doing squats and bending the knee. Have a look.

Ouchies!

Here are the results;

"Chelsea"

Every minute on the minute do:

5 pull ups
10 push ups
15 squats

Result 22 mins +5 +10 +14


"Diane"

21-15-9

Deadlift @ 225lbs
Handstand Push ups

Total time 27 mins 21 secs

I knew that after doing Chelsea, Diane would be a bit difficult. I decided that instead I should turn Diane into a strength workout and focus on my form. I did the deadlifts in sets of 3 reps. I also aimed for my HSPU to be head to floor and I managed that until the 30th rep or so. My HSPU reps were 2 at a time.

After such a massive workout yesterday I only had a 2 hour rest before going into 5 hours of sports (Handball, Basketball and volleyball).

Waking up today I am aching on my wings, shoulders, lower back, thighs, chest, calves and knees. So I believe it is very appropriate to call today a rest day eventhough I had one yesterday.

Always remember friends, listen to your body. Don't push yourself to the point that you will injure yourself. It is much better to have one rest day then to be out and injured for months.