Workout Of The Day - 29th August 2009

I had a great saturday of beach volleyball at Siloso beach, and the sun was not only sunny but to the point of being scorching. I'm now nicely tanned!

Now the great guys from NUS are planning to make this a fortnightly event. And this sunday I'll be taking out my soccer boots again!

For those who aren't familiar, these are the things which I picked up from Cross Fit (compound moves), and they've worked very well:

• Sprints. Hard sprints.
• Squats - front squat, back squat, overhead squat - all good.
• Pressing overhead - push jerks.
• Hoisting your weight - pull ups & weighted pull ups. There's nothing more raw than that.
• The classic push up - do it fast, cover the full ROM, and do a clap at your ascend!

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Workout Of The Day - 30th August 2009

Time to go for greater volume as I've had to cut back due to a month's hiatus from proper MetCon workouts. Hence, no more 3 rounds of 10, but its back to 20-15-10 instead.

It sure is tiring 're-ascending' to prior levels of fitness.


WOD:

• 20 barbell thrusters
• 20 deadlifts
• 50 pushups
• 15 barbell thrusters
• 15 deadlifts
• 50 pushups
• 10 barbell thrusters
• 10 deadlifts
• 10 pushups

Time taken: 18min 35sec with 77# (30th August 2009)


I know almost everything is wrong with my post workout snack, but that's all I've got:

From Power Output Calculator:

Movements

Thruster
Reps - 45
Travel, Body - 0.48 meters
Work, Body - 8830.45 joules
Travel, Weight - 1.08 meters
Work, Weight - 16681.95 joules
Total Work - 25512.4 joules

Deadlift
Reps - 45
Travel, Body - 0.38 meters
Work, Body - 6990.77 joules
Travel, Weight - 0.58 meters
Work, Weight - 8958.82 joules
Total Work - 15949.59 joules

Push-up
Reps - 150
Travel, Body - 0.36 meters
Work, Body - 29249.97 joules
Total Work - 29249.97 joules

Work Performed
70711.96 joules
7210.5 kg-m
52157.14 ft-lbs

Power Output
63.42 watts
0.09 horsepower
46.78 ft-lbs/sec 


This is so scientific, its so intriguing!

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Again, Why People Love Cross Fit

This video from Rogue Fitness, is not just a show of pure power and grit and mental strength, it also depicts why its so easy to fall in love with such a sound, rigorous, and well-tested fitness regime. In short, its wholesome - and that's just an understatement.



Rogue Fitness from Bill Henniger on Vimeo.


Okay, its time for me to learn these:

•  Sumo Deadlift High Pull
• Over Head Squat (needs more work)

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Work & Power Output Calculator

I found this while reading Faster Again - a work & power output calculator for Cross Fit's WODs!

Supposing I use my WOD on the 24th of August:

This gives my power & workout perfomance:

That's really cool! But its just 0.1 horsepower - my long term goal is to bring this to 0.5 horsepower. And 1 hp = 746 watts (thanks to Engineering!) Hah!

This website is added under the "Cross Fit" column, and starting from today, all workouts will be give a power / work output too, if possible!

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Workout Of The Day - 28th August 2009

There are imaginary lines running down my back - and these lines ache from either the overhead squats or the high pulls. Either way, it sure feels good.

The downside to this is that I have problems hoisting the barbell rightly over my head for the overhead squat.

WOD:
2 rounds for time

• 10 barbell high pulls
• 50 pushups

Time taken: 4min 50sec with 55# (28th August 2009)


Tomorrow is going to be just great over at Sentosa!

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Workout Of The Day - 27th August 2009

Been neglecting Overhead Squats & High Pulls as well as pushups - so today's session is dedicated to these 3 moves! I'm particularly weak in overhead squats somehow, my form goes out of wack at 77# so I reduced it to 55# instead.

WOD:
3 rounds for time

• 10 overhead squats
• 10 high pulls
• 50 push ups

Time taken: 10min 56sec with 55# (27th August 2009)

 I don't really get my meals anywhere near Paleo, but at least one thing - I'm surrounded with lots of greens - fruits for breakfast, a fruit after lunch, and fruit for a quick snack at night. Its hard to escape from rice but at least at home we replace it with unpolished rices at times. Oh, and lots of chicken breasts.

But I'm having some ham (good) and bread (bad) for supper instead:

Now all I need is good weather so that my Sentosa plans this saturday won't be messed up!

Check out this double bodyweight deadlift - thin isn't hot, strong is hot!

And Cranky Fitness (added to "Fitness Reads") tells you why you should avoid grapefruit.

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Rest Day - 26th August 2009

I just realized - with proper nutrition (clean protein & lots of greens) and the right mix of barbells, and sprints - I'll eventually put back all the mass I lost over 4 years of studying and pretty heavy running. This struck me as I saw my old pair of jeans in the cupboard which I wore during my NS days. I seriously loved that pair of jeans - well worn, comfy, ample space to allow big strides, and a nice print. And I think I'll be wearing them soon again, since I can't wear my 'newer' ones anyway.

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Workout Of The Day - 25th August 2009

Went back to sprints today again, to make up for the 'lost sprints' in the past month. And fortunately tomorrow is my rest day too!

WOD:

• Run 1km
• 2 sets of 100m sprints
• 3 sets of 20mx4 shuttle sprints

Okay, I'm really tired out and really hungry now. Here's supper:

Definitely not Paleo, but heck, that's the best I got at such a late hour at night ha!

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Workout Of The Day - 24th August 2009

The workouts yesterday left me a little phased out in todays workout - taking alot longer than I used to.

WOD:
3 rounds for time

• 10 barbell thrusters
• 50 pushups

Time taken: 10min 15sec with 77# (24th August 2009)

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Workout Of The Day - 23rd August 2009

Yesterday was a great day out with the good folks from NUS - a major prawn-catching (and eating) session from the afternoon till the night! Plus, there were great pictures with the big-cow DSLR camera! Its amazing how nice the pictures turn out, especially with some processing too.




I did a swim this morning. And whenever I reached the pool, the sun gets obscured by clouds (damn).

WOD:

• Swim 750m
  
  

Everyone doing the crossfit (or generally working out right) will always encounter this problem - outgrowing your wardrobe. Cross Fit's got a thread on this in its forums: 6 weeks, jeans tighter. And similarly, I cannot fit into my wardrobe anymore. And thankfully I didn't do much shopping prior to me starting this workout regime.

Thanks, Jamie for the reply.

I just tried on a few pieces of clothing that I haven't worn after starting CF and they're tighter in the shoulders, chest, butt, and quad area.

I guess I could give more info about myself. When I had first started CF I had "10 pounds" I wanted to lose. Pretty much I wanted a lose the bit of flab on my stomach and to get leaner all around. So, not a lot. I was pretty active to begin with.

I want to look strong, but I also don't want to be gaining inches. I hope this makes sense.

I had my runs & sprints later in the evening:

WOD:

• Run 1.5km
• 3 sets of 100m sprints
• 3 sets of 4x20m sprints

This really feels good, and I haven't been running much due to the 'bloated' feeling when I get home from work - it must be the transition back from western to asian meals again. All the refined carbs are going to just cause all the insulin spikes and everything else evil.

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Workout Of The Day - 21th August 2009

Did a quick light session today - beat from yesterday's swim at the pool.

WOD:
2 rounds for time

• 10 barbell thrusters



• 30 pushups

Time taken: 3min 43sec with 77# (21th August 2009)

Snack of the day: Steamed sweet potatoes & great chocolate cake!

Its gonna be a great day out tomorrow with the good folks from NUS!

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Workout Of The Day - 20th August 2009

Managed to pop by the pool after work today. Did 500m of swim followed by 5 laps of sprints.


WOD:

• 10 laps swim
• 5 laps swim sprints

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Rest Day - 19th August 2009

I decided to coincide my rest day with my longer days at work for today, and as the days go by I realize that I need a new wardrobe as I'm outgrowing my current one. I'm going for bright/light colors as darker colors aren't just my type, especially with my tan. (No, I'm not 'chao tah' now. But soon I'll be slightly more burnt. Mmmm.)



Found a pretty nice polo over at American Eagle. Trying to gather guys to spree together!

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Workout Of The Day - 18th August 2009

Had one hell of a splitting (or more like compression) headache yesterday, which left me knocked out on the bed right after work. I woke up early in the wee hours in the morning, totally disoriented before heading back to sleep again. Not totally headache-free yet so I'm taking a foot off the pedal for my WOD's. So no sprints for the time being till I'm ready to throttle.

WOD:
2 rounds for time

• 10 barbell thrusters
• 10 deadlifts

Time taken: 2min 55sec with 77# (18th August 2009)
Time taken: 3min 7sec with 77# (14th August 2009)

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Workout Of The Day - 16th August 2009

Had to work today, means I missed out on the sorching, bright sun during the earlier part of the day. Came home, did a quick workout.

WOD:
2 rounds of (77# barbell)

• 50 pushups
• 10 barbell thrusters
• 10 deadlifts

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Workout Of The Day - 15th August 2009

Didn't manage to get to Sentosa today, and neither did I do my laps at the pool as I planned. Took a deep nice snooze, then proceeded for a really short run before dinner.


WOD:

• Run 1km

It sure is really hazy and cloudy today. What happened to the glorious sun that we had just a few days back?

This is something we all should do one day at the stadiums (from Crossfit Eaton)

20 minutes AMRAP
Run 400 meters
50 Squats

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Workout Of The Day - 14th August 2009

I'm finally back on land! I'm done with my stint with Maersk Discoverer, and the next project will be Maersk Deliverer.

Did a mini-WOD, very toned down, as my metcon has gone haywire over the past months.

WOD:
2 rounds for time

• 10 barbell thrusters


• 10 deadlifts

Time taken: 3min 7sec with 77# (14th August 2009)

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Workout Of The Day - 10th August 2009

Woke up with moderate, nice sores in my arms, quads, hamstrings and calves. That's what the absence of regular sprint sessions can do to your lower limbs.





Decided to catch some sun at the neighbourhood pool and do a few short laps. Point to note: the sun gets partially blocked by the surrounding blocks after 4.30pm. But fortunately I tan easily!


WOD:

• 500m swim

Next week will be beach volleyball / frisbee / touch rugby with the fellas at Sentosa!

Had a mini-WOD later that evening:

• 10 barbell thrusters
• 10 deadlifts
• 10 pushups
• 10 highpulls
• 10 backsquats

All with the 77# barbell! I'm ready for another week at work!

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Workout Of The Day - 9th August 2009

We have graduated! Class of 2009, NUS ECE.

Had a brilliant saturday out with the good fellas all over City Hall in our graduation gowns with at least 3 DSLR's. But we got stopped several times by tourists who took our pictures - its quite funny but it got a little annoying after a while haha!

Not much sun today but better than nothing!

Took a relatively 'slower' swim today at the pool, caught some sun, and thankful that the pool is very much less crowded on a public holiday morning.

Upslope sprints!

It'll be HIIT / sprint training later today! Everyone's telling me I'm bulking up - and I can feel it - my clothing are beginning to not be able to fit anymore. And those that were too huge back then - now fits perfect.

WOD:

• 1km run


• 5 of 100m sprints

I love the simplicity of this red adidas original's polo:

Celebrate Adidas Originals!

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Workout Of The Day - 7th August 2009

WOD:
10-10-10 for time

• Barbell thrusters
• Deadlifts

Time taken: 5min 34sec with 77# (7th August 2009)
Time taken: 5min 50sec with 77# (3rd August 2009)
Time taken: 8min 26sec with 77# (18th June 2009)



I'll be off to swim sprints tomorrow morning before I get busy out in town tomorrow afternoon with the good fellas!

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Workout Of The Day - 4th August 2009

Hit the pool for swim sprints, but yesterday's barbell thrusters kept my quads sore and limited my sprinting capability. That aside, it was great to be able to bask in the sun again.

WOD:

• 12 x 25m swim sprints

Though I'm very sick of the food on-board, I must say, its all very good quality protein - beef & fish.

Can't wait to do some sprints up this incline soon!

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Workout Of The Day - 2nd & 3rd August 2009

2nd August WOD:
Pretty usual stuff with the exception that I've made it up to 20kg benchpress with dumbells - and woke up the next day with a deep, dark ache - which feels awfully good.

3rd August WOD:
Finally got home to my barbell - and went to hit out some thrusters and deadlifts

WOD:
10-10-10 for time:

• Barbell thrusters


• Deadlifts

Time taken: 5min 50sec with 77# (3rd August 2009)
Time taken: 8min 26sec with 77# (18th June 2009)

Crossfit Football - Huge squats!

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Workout Of The Day - 1st August 2009

Had a great workout yesterday night - and looking forward to more tonight!

WOD:

5 rounds of

• 8 of 12.5kg dumbell shoulder press


• 8 of 40kg smith machine bench press

Followed by

• 50 pullups


• Row 500m

A spectacular missed lift at the Crossfit Games

Woke up on the 2nd Aug with a nice sore over my chest. I think my metcon has gone down the drain over the month - thankfully I'll be onshore soon!

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