Workout Of The Day - 25 January 2012

Back to work, back to workouts & cleaner food (lesser Chinese New Year goodies). The letdown today is that the foodstall that sells pretty decent 'clean' food is still closed for the holidays. That's rice for lunch. Crap.

WOD
2 rounds of

• 30 weighted push ups (12.5kg)
• 15 L pull ups
• 20 front squats (50kg)
• 50 calf raises (50kg)
• 5 push presses (50kg)

Followed by

• 20 weighted push ups (12.5kg)

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Workout Of The Day - 24 January 2012

 That's me in the old Crossfit Hub premises. Really liked the big spaces there!

Today I took my Mum for an early morning (6am!) workout at the park, since she highlighted she always wanted to jog a bit but not sure how to really get about it.

WOD

• Walk 1.5km
• 5 sets of 100m sprints
• 3 sets of 80m walking lunges

We finished up the workout and was home by 7am. Had a great breakfast (eggs with mushrooms and chicken fillet!) and I'm off to Chinese New Year visiting over at the Girlfriend's later.



Top Ten Reasons Why You Shouldn't Run Barefoot - I think the list can get even longer.

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Workout Of The Day - 23 January 2012

Today being the first day of the Chinese New Year (read: more time to sleep - 9 hours!), means that I should really utilize today's free time to train really hard till it hurts so bad!

WOD
3 rounds of

• 30 weighted push ups (12.5kg)
• 10 deadlifts (50kg)
• 12 front squats (50kg)
• 50 calf raises (50kg)

Is Soy Healthy? - Yes, Soy is bad for you.

Why You Need Saturated Fat - This ought to help clear the bad rep that fat has got over the years.

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Workout Of The Day - 22 January 2012

Its the first day of Chinese New Year and I spent the day over at the Girlfriend's. We managed to squeeze in a WOD in between the dinner and the food preparation.

WOD
4 rounds of

• 40 push ups
• 15 pull ups
• 3 sets of 10 sec L sits
• 40 air squats
• 15 KB sumo deadlift high pulls

 Its past 1AM and its really time to sleep! I shall try to WOD heavy tomorrow.

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Rest Day - 18 January 2012

 This makes body weight lunges a lot less tiring, yes?

Today is an active recovery / rest day. Feels good to have one after all these lifting. Makes body weight exercises feel so much easier. Otherwise I'll usually never be able to go for 5 rounds for anything that involves a barbell. Overload training (the barbell) is really more than just medicine.

Active Recovery
5 rounds of

• 10 L pull ups
• 20 alternate leg lunges

The ON Whey is depleting. And I ought to get 2 more pieces of 5kg's for the barbell. Like how I always tell myself - I can only be better. And I will.  I lost quite a bit of weight during my last Army Reservist (no opportunity to train, Faileo meals). I'm still not yet crossing my 60kg body weight mark. Its a personal milestone for me - it'll be the heaviest I've ever been my entire life.

2012, lets rock. Lets see how this year will turn out for me! With the Girlfriend motivating me always, I shall PR my way through the year.

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Workout Of The Day - 17 January 2012

Took off 'earlier' from work today - which means no excuse to go easy on today's workout. Its back to the basics - push ups, squats, calf raises (I hate my calves and I'm going to make them awesome. Just wait and see)

WOD
4 rounds of

• 30 weighted push ups (12.5kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)

Came across this somewhere. Its a MRI scan of 3 persons. What's important is to note their age and their physical lifestyle. If it looks so different on the inside, I'm sure it'll look even worse on the outside.

 So, look at the 3rd image and don't stop working out!

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Workout Of The Day - 16 January 2012

Its been a while since I blogged, finally got my ass down to this again. Its 2012. Its all about goal-setting and goal-achieving.

Which means I have to work even harder. It'll be shit-tiring, but, mediocrity, I can't accept.

Let's go, 2012! Let's get stronger than the year before, more powerful, more muscularly-denser, work more on my weak points, eliminate routine, eat cleaner, eat a larger variety of foods, spend more time with my Girlfriend, blog more, achieve more at the workplace!



WOD
2 rounds of

• 30 weighted push ups (12.5kg)
• 10 L pull ups
• 15 front squats (50kg)
• 50 calf raises (50kg)

Milk & Insulin - not really what I wanted to hear about milk.

This is one ripped Crossfit dude:

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Workout Of The Day - 9 January 2012

Haven't been blogging as religiously as I would like, but that doesn't mean I didn't have my WODs as religiously as I could!

WOD
2 rounds of

• 20 weighted push ups (12.5kg)
• 10 deadlifts (50kg)
• 20 alternate leg lunges (50kg)
• 50 calf raises (50kg)

Followed by

• 20 weighted push ups (12.5kg)
• 50 calf raises (50kg)

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Workout Of The Day - 4 January 2012

Today is a workout at home with the barbell again!

WOD

• 30 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises
• 30 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises
• 30 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 50 calf raises

Muscles - Healthy muscles. More than just vanity.

Identical Twins - Nature, nurture, or more?

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Workout Of The Day - 30 December 2011

 Best ham ever! FTW.

Christmas is over and the coming weekend is the New Year. I had an awesome last week over at the Girlfriend's!

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 front squats (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 squat clean & presses (50kg)
• 50 calf raises (50kg)

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Rest Day - 28 December 2011

Today is more of an active recovery day. I still haven't gotten back the routine of work.

Active Recovery
2 rounds of

• 20 weighted push ups (12.5kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)

 Spent the evening at home watching The Incredible Hulk. That is one ripped beast. What else can I say - I can only get better with time.


An Open Letter To Kids and Teens About Lifelong Health - wish I discovered all these when I was back in Primary school. Like most (I reckon), I'm using my 'older days' to catch up. But truthfully, I am stronger now than when I was at any point of time before this age.

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Workout Of The Day - 27 December 2011

My triceps are sore from yesterday's (pretty heavy) barbell thrusters! Went a bit easy on today's WOD as I'm feeling pretty pooped from work too. Changed the routine today a little - I must say this slight change feels pretty good. And for a personal best, I can do a 10 second L-sit with good form!

WOD
2 rounds of

• 20 weighted push ups (12.5kg)
• 4 x 10second L-sits
• 10 front squats (50kg)
• 50 calf raises (50kg)

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Workout Of The Day - 26 December 2011

Its the day after Christmas today, weather-wise I must say it is less rainy, but cloud cover is still persistently thick. I can't wait for the skies to clear up again so the Girlfriend & I can make our way to the sands of Sentosa to catch some Sun!


It was a great Christmas gathering at the Girlfriend's place - lots of food, and nearly overdosed on meat! We had quite a good deal of cakes & cookies too.

And of course, its back to the WOD's today! The barbell thruster felt mercilessly heavy. Couldn't get myself to do it in the third set.

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 50 calf raises (50kg)

Its back to work tomorrow, shall have a long day at work to catch up and make progress so that I can 'even out' my other days!

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Rest Day - 24 December 2011

Sore in the hams and glutes today after yesterday's lift - not forgetting it has been over two weeks since I lifted consistently, due to Army Reservist. So today is more like an active recovery day.

Rest Day

• 20 weighted push ups (12.5kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 50 calf raises (50kg)

I seriously believe I can have damn nice legs as long as I train really hard at it. All the years of long runs have left me with sinewy legs. I will squat, lunge, calf raise, sprint heavily, till my legs become like steadfast buttress roots. 6 months - by mid 2012 - is my dateline for this intermediate goal. Plus, my Girlfriend has damn strong legs. I don't see why I can't have strong legs for her too!



How The Bears Learned To Stop Worrying - a real good read.


Glute Ham Raise w/ Subs from CrossFit Verve on Vimeo.

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Workout Of The Day - 23 December 2011

 BMI - it's really bullshit, no?

Finally, I'm out-processed from my Army In-Camp Training. Met great commanders and riflemen, great jokers, and new friends too. I am fortunate to work with a bunch of great commanders and riflemen too. So I know it won't suck too bad, knowing that the next In-Camp Training is in August.

The downside to this is that: (1) there is a lot of gluten and non-Paleo food served in the cookhouses, and (2) there is no 'proper' place to workout - i.e. no Olympic barbell, no parallel bars - just a slope and a pull up bar.

Was feeling really down and upset so I just had to workout to get it out. I don't feel totally okay actually, but at least a tad better than just now.


WOD
3 rounds of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)

Eating Cookies Versus Cereal For Breakfast - which is better?

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Workout Of The Day - 11 December 2011

Haven't been working out hard enough, due to dinners and celebrations of late. December is an easily non-paleo month indeed! Me and the Girlfriend did something very Mark Sisson today - we toured the Horticulture Park, hand in hand!

Tomorrow marks the start of my High-Key In Camp Training. Something really new for me. I hope I don't screw it up!

WOD
2 rounds of

• 40 weighted push ups (12.5kg)
• 20 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg) 

Discovering The Art Of Fit - another Primal transformation.

How To Fuel A Marathon - not that I like marathons, but this offers a good perspective to things.

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Workout Of The Day - 6 December 2011

WOD
3 rounds of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)

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Workout Of The Day - 3 December 2011

Had a feast (BBQ grass-fed beef) yesterday with the Girlfriend, and more beef today, leaving me really psyched up for the workout. Plus, seeing the Girlfriend working out just makes me want to get stronger for her - had a great workout with the barbell at home!

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 25 calf raises (50kg)
• 10 squat clean and presses (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 25 calf raises (50kg)
• 10 squat clean and presses (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 50 calf raises (50kg)

Read more...

Workout Of The Day - 28 November 2011

Had a good day at KeppelGames yesterday - am thankful for my really fast-running relay team, bringing us in at 1st place. Finished up the day's event with 20 bar muscle ups before it was lunch and dinner with the Girlfriend! Her exam will be over and we're celebrating it with a workout at Singapore Weightlifting Federation tomorrow!

Its back to some barbell work - giving my body a break from the sprints I've been having. Upped the weighted push ups to 12.5kg - via more sticky tape!

WOD
2 round of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

Follow by 2 rounds of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)

Protein might ward off sleepiness - yes indeed.

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Workout Of The Day - 25 November 2011

Mark Sisson, of Mark's Daily Apple.

Its back to the barbells for today - simple, light, and pretty 'standard' stuff since I don't want to bust my legs as the race day is this Sunday. Thinking of it alone is so stressful!


WOD
3 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

About Mark Sisson - Role model for all of us teenagers, young adults, middle-aged adults, or even retirees! How do you want to be when you're 55?

Pulling Mechanics By Rippletoe (pdf) - its like watching a video tutorial in slow motion, in words.

Online gif creator

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Rest Day - 21 November 2011

 Full hip extension, powerful shrug, and the barbell goes weightless for a moment - and make a quick transition to bring your elbows up so that the bar comes to rest in a rack position.

Scapula, back, hams, quads and glutes are really sore now, due to Monday's WOD at SWF. Today is plenty of push ups and air squats to aid the recovery process. Tomorrow's the last training for the 4x400m, of which the race day is this coming Sunday. We haven't really tried baton passing yet.


Paleo - probably one of the best articles I've read so far.

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Workout Of The Day - 21 November 2011

Its down to SWF for a workout today. Its back to deadlifts, front squats, and squat cleans. I like how the environment lets me go as heavy as I want - I'm only limited by myself.

WOD

• 30 deadlifts (80kg)
• 30 front squats (63kg)
• 20 (I lost count?) squat cleans (63kg)
• 6 sets of 6 kettlebell swings (20kg)

Its back to track & field training tomorrow, and another on Thursday. Friday better be some damn good barbell WOD at home. I'll be so busted tired by the end of this week!

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Rest Day - 20 November 2011

Today is more of an active recovery day - back to basics - weighted push ups, L pull ups, and pretty easy deadlifts at 50kg.

Active Recovery
3 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)

Schwartz's Crossfit Games Day 1 from zak gott on Vimeo.

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Workout Of The Day - 19 November 2011

Back to the barbells again before heading out to meet the Girlfriend! This WOD must be like my 'standard' WOD or something, but I hope the lack of variety doesn't kill me.


WOD
3 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

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Rest Day - 18 November 2011

Today is Rest Day - my calves and hams are aching from yesterday's great 400m sprints. Weekends with the Girlfriend - an antidote to the lousy work week.

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Workout Of The Day - 17 November 2011

Back to Track & Field training today. Took the chance to do the sprints in barefoot, and took my time trails for 400m - coming in at 1min 1.93seconds. Phew!

WOD

• 400m time trial 
• 3 sets of 400m sprints

 And in conclusion my strategy is to stay close behind the second / third runner and burst out max at the last 100m or so. I got to train so hard because I don't have much time left, race day is 2 sundays from now!


Weekend is nearing, which means I get to see the Girlfriend soon! She'll be busy mugging for her finals, so I want to be there alongside her.

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Workout Of The Day - 16 November 2011

Its back to track & field tomorrow, I'm pretty afraid I'll mess up on race day.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 squat clean & presses (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 10 push presses (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

Read more...

Workout Of The Day - 15 November 2011

Made it for the project milestone - means some space to breathe!

Back to the barbells today for the WOD.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 sumo-deadlift-high-pulls (40kg)
• 10 push pressed (40kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 sumo-deadlift-high-pulls (40kg)
• 10 push pressed (40kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
•  20 weighted push ups (10kg)
•  

Women Running Into Trouble - been down that route, never want to head back ever again.

 

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Workout Of The Day - 13 & 14 November 2011

 My idea of how I want to be when I'm old. Its a journey, it starts now, so those who ridicule me will, sadly, pay for it in future.

Yesterday's plan to workout at the stadium with the Girlfriend was left cancelled due to the heavy downpour. Managed a bodyweight workout at her place instead - pull ups, push ups, air squats. Had the great fortune to have her press my back down during push ups - whilst I helped her with pull ups!



Working through the weekend always leaves me really shagged out - today's workout with the barbells is very toned down - too tired!

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 push presses (40kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)

Read more...

Workout Of The Day - 11 November 2011

Its back to the sprint training again, considering the track & field event is at the end of this month.

WOD

• 4 sets of 400m sprints
• 3 rounds of
• 20 weighted push ups (10kg)
• 10 L pull ups

Will be working through the weekend - but getting to meet the Girlfriend after work will simply make my day again.



Strong Awesome - a primer on protein.

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Workout Of The Day - 9 November 2011

Nasty air quality onboard and ran out of water at work due to the heat inside compartments - it feels good to be home with proper air quality and natural ventilation. Its back to the barbells today. No clue how many squat clean and presses I did, I just kept on at it till I'm gassed.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 30(?) squat clean and presses (50kg)

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Workout Of The Day - 7 & 8 November 2011

Yesterday was my first WOD over at Singapore Weightlifting Federation (SWF) - it was a great new experience - plus I get to workout with my dearest Girlfriend, something for me to die for. But now she is down and feeling terrible with gastric flu. The best way one can describe me as spiritual is zero, but I truly pray for her to be well and back on her feet again, with her occasional knees and hooks to my face. I miss that.

WOD
Back Squat 5-3-3-1-1-1-1 (last 1 at 82kg)
10 squat clean and press at 40kg
5 squat clean and press at 60kg


Had a terribly long day at work onboard in that overly hot, stiff compartment, it must be at least 32 degrees Celsius there. And working with people who are just everything short of initiative - nearly losing my voice today at work.

WOD
2 rounds of

• 20 weighted push ups (10kg)
• 10 L-pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 10 push presses (40kg)

Followed by

• 20 weighted push ups (10kg)
• 10 L-pull ups
• 10 deadlifts (50kg)
• 10 push presses (40kg)

How The Apple Took Over The Planet - it's like evolution & history.

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Workout Of The Day - 4 November 2011

Yesterday was being the 'stand-in coach' for the Track & Field, it was back to intervals, due to the rain - so it was back to burpees, air squats, sprints along the corridor, stair sprints, walking lunges, more burpess and air squats.

Pretty fun stuff, plus that workout left my body less sore than before it. And following that was blissful couple-time with the Girlfriend. Happiness is a very big part of living, no?

Today is back to the barbell at home. The skin on my right palm is still ripped but it has already 'dried up' so I can address the bar pretty decently - but no C&J or heavy cleans that will rip the skin out.

WOD
3 rounds of

• 20 weighted push ups (10kg)
• 10 L-pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 10 push presses (40kg)

Followed by

• 20 weighted push ups (10kg)
• 10 L-pull ups

A Case Study On Sprinting - Usain Bolt - Sprints, love them.

The Teeth Don't Lie - "he never found a heatlhy group of people eating a vegetarian diet" - facepalm, vegetarians. 

Why Olympic Lift - makes me want to do a Clean & Jerk.

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Workout Of The Day - 2 November 2011

Today's WOD is more like a recovery - I am really sore in the hams and back and scapula - must be all that 1.5BW deadlifts on Monday. Tomorrow is the KeppelGames - Track & Field training session, and after that its a going to be a lovely dinner with the Girlfriend.

This was on the broadcast at work. Can you figure what's wrong with it?

WOD
4 rounds of

• 20 weighted push ups (10kg)
• 20 overhead plate squats (10kg)
• 2 sets of 5 seconds L-Sits

Managing Your Mitochondria - lifting heavy and sprints!

The World Of Crossfit - a review by a leading men's magazine.

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Rest Day - 1 November 2011

Today is Rest Day - my hams, arms and back are pretty sore from yesterday's smashing WOD over at Cross Fit Hub. Did some push ups and air squats for recovery sake. Must be the 95kg deadlifts. I could never have imagined doing that at all.




Super Sized Mother Determined To be World's Fattest Woman - just plain selfish she is.

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Workout Of The Day - 31 October 2011

 Today's WOD is pretty heavy but it is really good - been looking forward for some really heavy lifts - and there you go, 1.5BW deadlifts. I sure grunted like hell just to hoist the weight up to a hang position.

And I really hate sandbags - sandbag runs really reminds me of the SOC run-down.All the more we should do it more. Attack the weaknesses!




Warm Up

• 10 sandbag front thruster & back thruster
• 50 meter sandbag run
• 8 sandbag front thruster & back thruster
• 50 meter sandbag run
• 6 sandbag front thruster & back thruster
• 50 meter sandbag run
• 4sandbag front thruster & back thruster
• 50 meter sandbag run
• 2 sandbag front thruster & back thruster
• 50 meter sandbag run
•  Sandbag run 6 floors

WOD
10 rounds of

• 5 deadlifts, 1.5 BW (95kg!)
• 10 pull ups

Eggs - Eggs for me and the Girlfriend for our breakfast!

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Workout Of The Day - 29 October 2011

Its back to sprints today, after several days of raining evenings - I know, because I come home from work with wet socks and boots. I suppose getting wet several days a week at work is pretty usual for my line of work. All the more I should eat clean, eat big, lift heavy and hard, sprint as fast as I can, and sleep like a baby.

WOD

• 5 sets of 100m sprints
• 3 sets of 4 x 20m shuttle sprints
• 1 set of 50m uphill sprint
• 40 weighted push ups (10kg)
• 20 overhead presses (40kg)

Nutrition and Health in Agriculturalists and Hunter-Gatherers - scienctific stuff, I like.

The Perfect Primal Omelet - Mark Sisson's take.

The Lowdown on Lectins - again, leaky gut.

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Workout Of The Day - 28 October 2011

WOD
2 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 front squats (50kg)
• 5 overhead press (40kg)

Followed by

• 20 weighted push ups (10kg)
• 10 L pull ups
• 5 squat clean and presses (50kg)

Today's a pretty light (volume-wise) workout. Just need to lay off the heavy for a while before I can go heavy and hard again.

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Workout Of The Day - 27 October 2011

At a consistent body weight of 59kg now, I can't wait to hit a consistent 60kg by end of 2011. There is only two ways to this - getting better or worse - just 'maintaining' is simply, too mediocre. Goal-setting, then setting out to hit them, is the perfect way for me to avoid mediocrity, something that comes along too comfortably and easily for us.


WOD
2 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 5 overhead presses (40kg)

Gluten & Celiac Disease - again, worth a read.

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Workout Of The Day - 23 October 2011

I was practically struggling the last 2 days to not to succumb to flu, and I did it - I'm back on my feet today, with the same raging hunger! Was a great day over at the Girlfriend's place, she always sets everything right for me (zero cortisol, literally!)


WOD
2 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 5 squat clean & presses (50kg)
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 20 calf raises (50kg)
• 10 barbell rows (40kg)
• 10 overhead press (40kg)

Followed by

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 20 calf raises (50kg)

Had Shabu Shabu with the Girlfriend - something Paleo for us (except the toufu, perhaps). Weekday dinners with her, something so simple, something so easily to be taken granted for, but I will always cherish the company with her!

Rob Orlando does the Deadlift:

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Workout Of The Day - 19 October 2011

Today is back to sprints day. Am feeling a little under the weather. Must be all that rain and dust at work. I really need to get more sleep. Feeling pretty bad.

WOD

• 6 sets of 100m sprints
• 1 set of uphill sprint
• 10 bar muscle ups
• 10 parallel bar dips
• 20 burpee pull ups
• 20 parallel bar dips

Managing Your Mitochondria - Symbiosis at its best.

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Workout Of The Day - 19 October 2011

Rainy day, so its back to the barbells for today's WOD.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 barbell thrusters (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 front squats (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 20 calf raises (50kg)
• 5 of 5 second L-sits
• 10 front squats (50kg)
• 5 of 5 second L-sits 

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Rest Day - 17 October 2011

I'm sore all over in the legs from all that front squats over the weekend. Today's active recovery should get it all fixed.

Active Recovery
2 rounds of

• 20 weighted push ups (10kg)
• 10 L-pull ups
• 15 overhead bumper plate squats (10kg)

Read more...

Workout Of The Day - 16 October 2011

Its back to squats again. I need more legs, which means more squats, as heavy as they can be. I think my arms are pretty beat as I have problems cleaning the bar to the rack position for the front squats even.

Tomorrow shall be a no-lift day - back to sprints tomorrow, or a rest day. Right now I'm sore in the quads, hams, calves, glutes, from all that track intervals, squat clean & presses, and front squats. No gay-ass bicep curls for me.

WOD
3 rounds of

• 30 weighted push ups (10kg)
• 10 L-pull ups
• 10 front squats (50kg)
• 20 calf raises (50kg)

In response to this great recipe I stumbled upon (Gluten Free Apricot Power Bars), here's the attempt by the Girlfriend and I:

We modified - removed the chocolate chips as called for in the recipe, and added cocoa powder, as well as some ON whey protein, and some dried mango as well. The Girlfriend's the culinary expert - I love my Girlfriend!

Knots - what it means and how you un-knot them.

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