2 rounds for time
- 10 barbell thrusters
- 10 deadlifts
- 50 pushups
So pooped tired from work!
2 rounds for time
Had a brilliant volleyball training session today back in NUS - the sun was so hot that it made this in the sky:
Taking today's WOD easy due to the bad wrists - I realized its due to the improper 'rack' position when I do a barbell thruster.
2 rounds for time of
Today is rest day - don't you wish you had this at home:
Its back to sprints today, followed by a short session at the chin up bar.
It was either sprints or a barbell WOD for me but the soreness in my hamstrings made the decision-making process easy - no sprints today!
To avoid aggravating my bad wrists I stuck to front squats today, and also in an attempt to correct & practice my rack position.
5 rounds for time
Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat." -Greg Glassman
Finely tuned, a good diet will increase health, energy and sense of well being while reducing fat, packing on muscle and optimizing physical performance. Diet is critical to optimizing human function and CrossFit believes that Barry Sears' "Zone Diet" closely models optimal nutrition. CrossFit's best performers are on the Zone diet. The Zone diet accelerates and amplifies the effects of the CrossFit regimen.
I'm putting off the purchase of rings as for now as I doubt the chinup bars around my estate don't have the necessary height clearance for muscle-ups. And because of that its making consider getting more weights for my barbell.
(Can anyone advice me how tall must the bar be for the necessary height clearance when performing a muscle-up?)
I should rightfully be front-squatting, back-squatting and deadlifting more than 15kg a side. But I still need to work on my overhead squats, so maybe a 2.5kg increment on each side (to 17.5kg a side) will be perfect. (See my previous purchase)
So right now its 2 x 5kg plates and 2 x 2.5kg plates from JiezFitt versus the gymnastic rings.
Wanted to go heavy and with some variation today but after the first set of 10 barbell thrusters, my right wrist was starting to hurt so there was a change of plan - which meant no more barbell thrusters, push presses, or even hoisting the bar to a front squat position.
Did a nice swim in the morning today back at NUS, this time as an Alumni! This means signing in from NUS Staff Club instead of the usual entrance most of us are used to.
Only upon returning to NUS did I realize how much I missed my Year 4 - I nearly went to school everyday with either my swim attire or shoes to hit the track for HIIT.
On that long road away what keeps you motivated to return faster, or just return at all. The way u feel when your done? The sense of accomplishment? How you look? The sound of little footsteps behind you edging their way ever so close? Fear of failure? Whatever the case we are all better for it...so whats ur magic?
Did a quick run & sprint session today right after work - hopefully later tonight I'm feeling good enough for some barbells or another pull up session down at the park.
Decided to take it light today as I was still very sore from the 60 pull ups I did the other day - so I went for body weight training today - push ups and air squats!
In yesterday’s post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss. But since the majority of our workouts at Invictus fall under 20 minutes, many may think that doing longer steady-state cardio work might be the best way to really accelerate their fat loss. It is true that an hour on the treadmill may indeed burn more calories than some heavy lifting followed by “Helen,” but you will reach that conclusion only if you look at a very small piece of the whole picture.
To understand this, we need to address the concept of excess post-exercise oxygen consumption, or EPOC. Oxygen consumption serves as an approximation of your metabolic rate, and therefore how many calories you are burning in a given period of time. EPOC, then, is the effect seen following exercise in which the body is burning more oxygen (and more calories) for a period of time anywhere from a few minutes to more than a day. This results in an elevated metabolism and creates what Alwyn Cosgrove calls an ‘afterburn.’ A study performed in 2002 at Ohio University found that following heavy resistance training circuits, EPOC was significantly elevated over baseline for 38 hours.
Using this data, let’s go back to that treadmill example. Suppose the machine tells you that you burned 300 calories in your hour spent on the treadmill. EPOC occurs as a result of aerobic training as well, but the magnitude and duration of the increase is less than that seen with resistance or interval training. Now let’s say that at the same time you were on the hamster wheel, your friend did the aforementioned heavy lifting followed by Helen. It’s likely that he didn’t burn as many calories as you in his exercise session, but let’s now look at the whole picture, i.e. all of the time following the workout. If your friend worked hard enough to bump his EPOC up to where he’s burning a paltry eight additional calories per hour, 38 hours later when his oxygen consumption returns to normal, he’s burned more calories than you, and he accomplished it in a much shorter workout. And then think of how it would affect him if he went and worked out the next day too! Would EPOC go even higher? It is not certain whether EPOC is cumulative, but even without an additive affect, the benefits are easy to see. Would you rather be burning more calories in the 23 hours a day you’re not at Invictus, or just burning the same old amount as usual in the 23 hours you’re not at a traditional gym (not to mention that you’d only be running and not developing your strength, flexibility, accuracy, etc.)?
If you have a weight loss goal, don’t resist your strength work. Stick to the program and talk to your coaches about making minor modifications to your fitness and nutrition programs to help you achieve your results most efficiently.
Today is my rest day, and fortunately my right foot is nearing recovery, less the pus. Totaling the effects of the past 4 days of WODS, I crashed only 2 hours after dinner and to find myself awake slightly past midnight.
But the soreness from everything (especially considering how long since I last did pullups)? Deep, delayed, and priceless.
Meant to have a rest day today but in the end I went to the chin up bars below and cranked out 60 pull ups - feels absolutely brilliant!
The workouts are making me hungry at work but not as hungry as before as I'm missing out on the sprints due to the bad cuts on my right foot. But I really love eating 3 meats & 1 vegetable chinese rice at work (though I can still manage more!)
My right foot has swollen due to my safety boots which have been rubbing against the cuts on my foot. Now it really hurts to walk and it sure is going to hurt tomorrow if I'm going to be walking a lot.
3 rounds for time
Hit the beach for a good game of beach volleyball, and some beach soccer which totally tired us out.
Contrary to the popular ideal, working out three days a week is a shitty path to fitness. While a tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, it will not enhance recovery ability, metabolic capacity, and power output beyond set levels.
Keep in mind that “as hard as possible” may vary from day to day, based on accumulated training load, but your perceived intensity must always be at 100%. Simply, you need to give every ounce of your being every time you’re in the gym. It may not result in world-record times every day, but it will result in progress.
“As often as possible” is easier. Get out of bed and get to the gym. The effects of consistency are absolutely astounding. You’ll make progress, even if you neglect just about everything else. I’ve seen this first-hand. Those who climb the record boards at CrossFit Boston are those who show up. They may drink their weekends away, supplement a solid Zone lunch with Twinkies, and sleep six hours a night, but in the end, they’re in the gym. They have great gym days and bad gym days, but most importantly, they have gym days.
My back had a deep nice (though slight) sore in my back, and as a result I kept falling asleep non-stop at work! Decided to have another go at the same workout today!
Back to the overhead squats and high pulls today, with the highly under-rated pushups!
This is something I agree wholeheartedly. But this is something most males & females here in Singapore (and Asia) would never agree - they're probably think its mad, crazy, sick? I quote:
Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.
They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.
Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.
Went heavier on today's workout - am glad how I'm slowly improving, but 30kg of weights still feels really heavy. After I get decent timings I'm going to add more weights and build on strength again.
The cold and rainy weather really puts me into sleep mode today. Was a little too lethargic to be running properly in today's workout.
Took a nice dive at the pool since it was a sunny and warm day.Took an extended rest from the workouts as I've only recently upped the intensity of the barbell workouts and did some sprints lately.
Not a rest day today, planning to have it tomorrow instead. Its back to the barbell today - pushups, deadlifts and thrusters - possibly one of the best combinations you can have if you've got limited time.
The emphasis in conventional wisdom on isolation exercise and training has led us down this path. I still followed the traditional isolation separations “Chest/tri day”, “Back/bi day”, “leg day” etc. even after going primal. I no longer believe this is the way to go. I am now all about full body circuits and compound movements. Train the entire body and let it do the hard work (or easy work when you think about it ) of symmetry and proportion. In my opinion, this is the ultimate way to a balanced, symmetrical, healthy physique.
Some disadvantages of isolation training:
- Sever DOMS (muscle soreness)
- Joint Strain
- Disproportionate muscle mass leading to discomfort and long term posture and pain problems
- Workouts get.. well boring
Advantages of full body exercise and compound movements:
- Athletic build
- Symmetry and proportion
- More entertaining workouts
- Body designed better to natural and functional movement
Came home from work and did a run with some sprints - it sure is nice running through the cool night air.