Workout Of The Day - 30th December 2009

A quick post about my workout!

WOD

• Run 1.5km
• 2 sets of 100m sprints
• 1 set of 4x20m shuttle sprints

And I'm really into dragon fruits of late!

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Workout Of The Day - 28th December 2009

Made a detour after work to go to the nearby monkey bar - did pull ups & parallel bar dips!

WOD

• 50 pull ups
• 30 parallel bar dips

Yesterday's dinner was great! Pictures of dinner once I get them!

I'm getting Gym Rings off a forum at a much cheaper price! I should be getting them tomorrow! Looking forward to ring pull ups & ring dips and ultimately my very first Ring Muscle Up!

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Workout Of The Day - 25th December 2009

I took the chance of the nice sun to go do some laps at the community pool and laid down to enjoy the sun - hence falling asleep (shortly) on the deck chairs.

WOD

• Swim 14 laps (700 metres)

 Now I'm very hungry!

Did another workout later in the evening:

WOD

• 10 push presses
• 20 pushups
• 10 front squats
• 20 pushups
• 10 sumo deadlift high pulls
• 20 pushups
• 10 overhead squats
• 20 pushups
• 10 deadlifts
• 20 pushups

 I love the Malay food at the nearby Malay hawker!

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Workout Of The Day - 24th December 2009

It just felt like a lousy day at work knowing that I'd be pulling in a long day when everyone else was released early.

Never mind the shitty hours, I still managed a miniature workout on the way home from work - pull ups at the nearby monkey bar.

WOD

• 30 pull ups

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Workout Of The Day - 22nd December 2009

Had a pretty good workout with the barbell after work! Even more appealed by the fact that I have recently met another lady whom is into tan & working out & pretty much enjoys the same sports as me!

Tomorrow is a change of 'job scope' at work - finally, some time to learn a new system! My stuff is just too far away from the rest of the other colleagues & leaves me without sufficient time.




WOD:
2 sets of

• 7 barbell thrusters
• 20 pushups
• 10 deadlifts
• 20 pushups

Followed by 2 sets of

• 10 sumo deadlift high pulls
• 20 pushups

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Rest Day - 21st December 2009

Today is rest day! Sore at the glutes, hammies, back & shoulders - feeling great!

Back to workouts tomorrow. But for now - its better to eat up & snooze.

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Workout Of The Day - 20th December 2009

I really slept in today. I only woke past 11am! Woke up with sores all over my quads, calves, hammies and my glutes - it feels really great. And it serves as a reminder that I've been not doing enough HIIT / sprint sessions. As well as SBJ's too.

Went for a swim but got turned off by the lack of sun and the large ominous clouds overhead.

But the take-away dinner was great! I will be patronizing this hawker from around my area more often!


WOD:

• Swim 16 laps (800 metres)

 I really, really hope to get a ceiling mounted pull up bar in my service yard. From there I can progress to Rings too.

 Added:

Went to the park & did pullups - 55 chinups. And as usual I came back home to eat more!

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If You Are Fit, This Is How You Should Party

This is really amazing - how many of us can even do 1/2 of what they can do?

I know certainly as an NSF back then I'd puke through this workout:

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Workout Of The Day - 19th December 2009

Had a sprint session right after work today.

WOD

• 5 sets of 100m sprints
• 2 sets of 20m standing broad jumps

Now my legs are pooped out. Nothing better than to starting the 'weekend' than a nice sprint session. I can't wait for January to come as I'll be joining AlumNUS dragonboating team.

But I have no idea what's going on tomorrow yet. -Crosses fingers-

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Workout Of The Day - 17th December 2009

Had a nice rest day yesterday. Hit the pull up bars today after work. Pulled 40. Had meat & veggies for dinner and a nice cuppa.

WOD

• 40 pull ups

I'm craving Seoul Garden again! The last time I was there weeks ago I polished 3 plates of beef!

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Workout Of The Day - 14th & 15th December 2009

Did a great workout yesterday an hour right after dinner - shoulder presses & sumo deadlift high pulls! And today I did barbell thrusters, deadlifts & pushups. I could do more if I weren't so tired out from work - ladder climding, squatting & kneeling to do cabling works, climbing ladders with 'a weighted vest' - this is functional fitness in some sense.

People ask me why I still workout - its simple - it keeps me going, and I know if I ever slip on those greasy ladders while metres away from the next platform, I will be able to hang on to the rails (or more painfully, the 'sharp' ladder supports) and not fall onto some steel protrusion on the platforms.

WOD 14th December 2009

• 30 shoulder presses
• 15 sumo deadlift high pulls

WOD 15th December 2009

• 7 barbell thrusters
• 20 pushups
• 5 barbell thrusters
• 20 pushups
• 5 barbell thrusters
• 20 pushups
• 10 deadlifts

 I hope the weather gets better for some beach volleyball this weekend!

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Workout Of The Day - 13th December 2009

So glad to have finally made it to Sentosa with nice, moderately sunny weather! Did some kayaking and played some frisbee!

This is another amazing video of Crossfit:

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Workout Of The Day - 12th December 2009

This is why you are fat!

Hit the barbells right after work again today. I'm so tired!

WOD:

• 10 overhead squats
• 20 pushups
• 10 sumo deadlift high pulls
• 20 pushups
• 10 overhead squats
• 20 pushups
• 10 sumo deadlift high pulls
• 20 pushups

I think I need some retail therapy over at Canterbury / Adidas / GAP! Am loving my GAP jeans!

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Workout Of The Day - 11th December 2009

All I did today was pullups. Just 23. Was feeling great up till the moment I mounted the bar and from that point I realized - I'm pooped tired inside out.

WOD

• 23 pullups

I should do some real hard session of sprints this sunday!

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Workout Of The Day - 10th December 2009

Another WOD today, not too bad. No pains in the wrists during my barbell thrusters. Work was not bad considering the fact that today we are down by 2 superintendents, leaving just the 2 of us.

WOD

• 10 deadlifts
• 40 pushups
• 5 barbell thrusters
• 20 pushups
• 5 barbell thrusters
• 20 pushups

I really want to hit the beach again soon!

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Workout Of The Day - 8th December 2009

Did a pretty decent workout today! I think I should make this the 'minimum' amount of load whenever I hit the barbells.

Here's a great article on eating fish. And also equally important on why you should avoid refined carbs (bread, pasta, rice, etc). And did I mention the perks of drinking coffee?

CrossFit recommends diets that have anti-inflammatory benefits, such as the Paleo and Zone diets. These are ways of eating that significantly reduce the amount of refined carbohydrates and simple sugars that pervade the Standard American Diet (bread, pasta, potato chips, cookies, donuts, etc.). Of course, it turns out that these kinds of nutritionally empty, simple carbs are some of the biggest triggers of inflammation.

The Times cites some interesting work by a group of University of South Carolina and University of Massachusetts researchers—they’ve created an “inflammatory index” of certain foods or food components. For example, the index shows us the anti-inflammatory benefits of Omega 3 fatty acids (the good stuff in our servings of fish or fish oil); caffeine (great news for us coffee lovers); and turmeric, an ingredient in tasty curry sauces and mustard.

Full story here.

WOD

• 5 barbell thrusters
• 20 pushups
• 5 barbell thrusters
• 20 pushups
• 10 deadlifts
• 20 pushups
• 10 overhead squats
• 20 pushups
• 10 sumo deadlift high pulls
• 15 pushups

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Workout Of The Day - 7th December 2009

I did just 50 push ups today. Nothing more, nothing less. I hate that groggy & lazy feeling I get after I fall asleep on the way home.

On an upside, I'm looking at joining AlumNUS Dragonboating! Have already applied and got replied by the team captain. Plus I get to row with an old friend of mine!

But I certainly, still, won't be caught dead with NUM shirts!

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Workout Of The Day - 6th December 2009

There is nothing nicer than a nice chill out session at MacD's for supper on a cool saturday night!

Still sore from the previous overhead squats, and with scabs on my knees from last sunday's soccer, I decided to do some sprints for today's WOD

WOD

• Run 1.5km
• 4 sets of 4x20m shuttle runs

 Its getting rainy, colder - more excuse to stay in! That means less sun and that's a bad thing for me!

 But it surely does make sleeping in feel really good.

And oh gosh I'm hungry all over again:

Mark Sisson discusses on why you should play Grok Tag!









This is really cool!

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Workout Of The Day - 1st & 4th December 2009

1st Dec WOD:

• 5 push presses
• 20 pushups
• 5 deadlifts
• 20 pushups
• 5 push presses
• 20 pushups
• 5 deadlifts
• 20 pushups

4th Dec WOD:

• 5 overhead squats
• 20 pushups
• 5 sumo-deadlift-highpulls
• 20 pushups
• 5 overhead squats
• 20 pushups
• 5 sumo-deadlift-highpulls
• 20 pushups

 I don't remember any thing much more happening in the week except work.

Hoping to get some sun this weekend & good food!

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