Workout Of The Day - 30th August 2010

Really sore quads from yesterday's WOD! But as a routine now, I'll put in some burpees in my WOD's more often.

WOD

• 50 burpess
• 40 deadlifts
• 50 push ups

Hope my legs will be fine for a sprint, pull up & dips session tomorrow!

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Workout Of The Day - 27th August 2010

Made it for WOD at Cross Fit Hub today. Really a killer WOD. My quads are killing me now, superb!

WOD

• 50 wall balls
• Rest 2 min
• 75 plate sit ups
• Rest 2 min
• 100 barbell thrusters
• Rest 2 min
• 125 double unders
• Rest 2 min
• 150 burpees

Double unders - I still need lots of work on it. Today's my 1st try at it.

Urban farming - really cool!

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Workout Of The Day - 27th August 2010

Made it for a run followed by some good old body weight training!

WOD

• Run 2.0km
• 50 pull ups
• 50 parallel bar dips

Few contemporary people ate paleo until CrossFitters began championing the diet, but now thousands are rejecting French bread and tofu (soybeans) and cheddar.
Among those CrossFitters who follow paleo diets are people with autoimmune diseases like diabetes. Some have seen dramatic improvement in their condition. At least two people, in fact, reportedly had their Type 1 diabetes simply vanish.
The diet has persuaded Scot Lewey, a gastroenterologist in Colorado Springs, to prescribe it to some patients suffering from autoimmune conditions.
"I think there are some links between what we are seeing in terms of weight gain and inflammatory, autoimmune diseases," he said. "Those who can do (the diet) see significant health benefits in terms of weight loss, improved skin, less fatigue."
The diet, though, is difficult. For many patients, the bulk of their meals consists of grains (like pizza dough or crackers), cheese, fatty meats and sugar. Unless they suffer from severe conditions, and are desperate and willing to try just about anything, sticking to paleo can be a stretch.

Read here

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Rest Day - 26th August 2010

Sore and tired, especially from yesterday's pull ups, today shall be Rest Day!

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Workout Of The Day - 25th August 2010

Took it light today with a pull up & dip workout!

WOD

• 65 pull ups
• 60 parallel bar dips

 Cross Fit Hub this Sunday! 

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Workout Of The Day - 24th August 2010

Today's a relatively 'slow' day at work due to the upcoming 'glut' in things to come, which is worrisome. I'll have to work hard and push through this and start to multi-task more once the other systems have to start opening up.

Today's WOD isn't great but at least it didn't suck. The run was good (fast) and still sprinting hard & fast.

WOD

• Run 2.0km
• 3 sets of 100m sprints

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Workout Of The Day - 23rd August 2010

Today's another wet day at and after work, so was pretty limited to just the barbell for the WOD at home

WOD
Without dropping the barbell within each set, for 10 sets

• Clean & Jerk
• Barbell thruster

Followed by

• 100 Push Ups
• 20 Deadlifts

 Hope to be having a good run & sprint session tomorrow, and hopefully, not too drained out for some smashing pull ups and dips!

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Workout Of The Day - 22nd August 2010

Made it down for WOD today at Cross Fit Hub - another Team WOD - and its great to see the class size increasing.

Team WOD
In teams of 2

• 30 wall balls / weighted static squats
• 40 push ups / plank
• 50 kettlebell swings / waiters hold (bumper plate)
• 60 kettlebell sit ups / hollow rock
• 400m run with a band

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Rest Day - 21st August 2010

Work is really getting me tired out and sleep deprived, hence, more rest days. Tomorrow I'm making it down for Cross Fit Hub!

Chasity, one of my favourite Cross Fitters!

Might take the chance to do tomorrow's WOD barefoot!

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Workout Of The Day - 17th & 18th August 2010

Yesterday I was pretty beat but still managed to get a WOD in, with the increased weight.

WOD

• 10 front squats
• 20 push ups
• 10 deadlifts
• 20 push ups
• 10 front squats
• 20 push ups
• 10 deadlifts
• 20 push ups

I took a really quick nap at work, in the over-heated room today as I was really beat. Fortunately, things turned for the better and I got to WOD again today.

WOD
Without dropping the barbell within each set, for 10 sets

• Clean & Jerk
• Barbell thruster

Followed by

• 5 deadlifts
• 20 push ups
• 5 deadlifts
• 20 push ups

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Workout Of The Day - 16th August 2010

Finally, after 2 days of work (Sat & Sun), and no WOD's, its time for today's WOD.

I'll really need lots of time to get accustomed to the weights - so heavy!


WOD

• 25 Pull Ups
• 25 Parallel Bar Dips
• 3 Heavy Barbell Thrusters
• 10 C&J's
• 10 Barbell Thrusters
• 30 Push Ups

 

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Workout Of The Day - 13th August 2010

Its the end of the week but it surely doesn't feel like it. Pretty much working through the weekend, and am foreseeing my next off day will be the next Sunday. That's work I suppose.

He does 3 WOD's in a day. Nice.

Am glad I tried to run and get some blood moving to my legs, so that the sores in the hamstrings will get straightened out quickly!


WOD

• Run 1.5km
• 3 sets of 100m sprints

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Workout Of The Day - 12th August 2010

Its nice to ramp up - did a WOD today with an additional 5kg per side - bringing it up to 40kg worth of bumper plates with a 8kg bar(maybe).

Started with the stronger, more confident lift first - the Clean & Jerk, before heading to some Deadlifts.

WOD

• 20 Clean And Jerks
• 20 Deadlifts
• 30 Push Ups
• 30 Air Squats

Its time for a run / sprint / pull up session tomorrow! Constantly vary your workouts!

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Rest Day - 11th August 2010

The Delayed Onset Muscle Soreness (DOMS) today is really much too unbearable to even consider lifting a light barbell. I just did some push ups and air squats to straighten out the knots a little.

Knowing that I'll have to work this Sunday and miss Cross Fit Hub, really just kills me inside. This Cross Fit thing is really very addictive. It'd be a forthnight to my next session. Unless I get really fortunate and I can have a day off early one of these weekdays.

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Rest Day - 10th August 2010

Am recovering from the soreness accumulated from the past 2 days' Cross Fit Hub WODs! And I must say, this feeling is brilliant. And the take-home 'skill' is the mental capacity to go even harder in my workouts I do at home.

Deadlifts - I didn't do all 200 of them right - now it hurts a little.

And the weights have finally arrived! Not entirely pleased with their deliveryman but sometimes a good screw over the phone to their supervisor usually sets things in place.

2 pieces of 2.5kg's and 2 pieces of 5.0kgs!

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Workout Of The Day - 9th August 2010

Made it down to Cross Fit Hub again today - today's WOD is tough, but it is such WOD's that make you re-vamp and ramp up your daily WOD's. Now I'm really sore all over. I don't think I did the deadlifts right too.

Marty's a great help on the Tyre Flips & Deadlifts!

Team WOD

• Tyre Flips around the block
• 200 Deadlifts at 185 pounds
• 200 Pull Ups

Okay, this session really motivates me to place my order for the weight plates. Stocks should be in now, so its another additional 20kg's for my barbell. Now I can do some proper, heavy Oly' lifts!

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Workout Of The Day - 8th August 2010

Its WOD at Cross Fit Hub today - more new folks came for Intro Class too. Its starting to catch on by the word-of-mouth etc.

WOD: "Cross Fit Baseball"
AMRAP (As Many Rounds As Possible) 30min

• Base 1: 10 Box Jumps
• Base 2: 10 Hindu Pushups
• Base 3: 10 Burpees
• Base 4: 10 Wall Balls
• Pick a move out from the 'Magic Hat'!

 And its back to Cross Fit Hub tomorrow again for another WOD! Hope there's some barbells in tomorrow's WOD!

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Workout Of The Day - 7th August 2010

Today's another day at work, though didn't achieve as much as I planned to, due to unforeseen circumstances.

And due to the tonnes of work and lack of sleep the past few days, the barbell felt really heavy today. Decided to take an easy one, rest up, and get ready for tomorrow's WOD at Cross Fit Hub!

WOD
Without dropping the barbell within each set, for 7 sets

• Clean & Jerk
• Barbell thruster

 Muscle cows! Really natural selection at its best.

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Workout Of The Day - 5th August 2010

Its approaching the long weekends - really hoping to make it down to Cross Fit Hub this Sunday & Monday (will be working on Saturday though). And then from next week onwards, if the order goes through, there'll be more weights in the house - means more appropriately heavy deadlifts! And this will also mean better C&J's, and barbell thrusters! Its been long overdue for this major ramp up.

WOD
Without dropping the barbell within each set, for 25 sets

• Clean & Jerk
• Barbell thruster

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Workout Of The Day - 3rd & 4th August 2010

Had a run, sprint session yesterday, which left me pretty tired out today. But the run was strong, fast, and good.

WOD

• Run 2.0km
• 4 sets of 100m sprints

WOD

• 40 pullups
• 30 parallel bar dips

I'm turning in, I'm beat from the workouts and the long day at work!

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Workout Of The Day - 2nd August 2010

The weekend is over and its back to work today. Things were a tad bad in the morning but became better through the day, so it ended pretty smacking well. Came home, and decided to lift against a run & sprint session as the hunger getting in the way. If only trail mix was cheaper in Singapore - I'll buy 3kg worth of almonds, cashews, macadamia nuts, pistachios, walnuts, pecan nuts and pack them into nice little sachets for the mid day boost. Maybe I'll look for these at Poon Huat or Little India. I haven't really explored this part of Singapore. Could be worth a trip down lil' India.

Pistol squats, at first I couldn't do them and disliked them, now they're much more do-able!

WOD
Without dropping the barbell within each set, for 20 sets

• Clean & Jerk
• Barbell thruster

Followed by

• 20 Push Ups
• 20 Burpees

Tomorrow hopefully the meeting doesn't end too late, so I can grab a run & sprint session after work. Lifts for one day, runs & sprints & pullups for the other. This 2 gives me a great balance, but I still hope to pack on another 5kg or so of muscle mass. Already have achieved the first 5kg, so with the right techniques and with Cross Fit Hub on Sundays, coupling that with more weights coming my way (20kg's more!), I think I'm pretty set for more growth!

So, which body is best for health and performance? Aerobic or Anaerobic? ATP or ADP? (I pretty much looked like the guy on the left, just over 2 years ago)

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Rest Day - 31st July 2010

Another week of work is over! And after having 5 days on, today is Rest Day - just catching up on sleep, and food (lots of salmon!)

No Cross Fit tomorrow, as it'll be my good friend's wedding! Shall attempt to make good Paleo food choices at the wedding!

When you talk to women about exercise or workouts, the pervasive fear is that of becoming big or bulky. It is therefore understandable that when a woman first hears of CrossFit and what it entails, she is apprehensive. CrossFit is a fitness system found at Crossfit.com that combines gymnastic movements, running, powerlifting, Olympic lifting, and some exercises most people have never heard of. Yes, that is right, power and Olympic lifts. The Crossfit workout of the day or WOD as it is called, commonly includes powerlifts such as the deadlift and back squat and Olympic lifts such as clean and jerk. Go to any Crossfit gym though and you will quickly find out that women not only do CrossFit, they excel at it. These women have discovered one of the best-kept secrets for women’s fitness. Let us look at some of the advantages of CrossFit.

Read The CrossFit Women Phenomena

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