Fitness Fabulous: September 2010

24 September 2010

Rest Day - 24th September 2010

Its off to China tomorrow for work! No WOD's, too shag out from the preparations!

Hope the business hotel has a computer & free connection!

22 September 2010

Workout Of The Day - 22nd September 2010

Really hungry so I didn't persist too long into the WOD.

WOD

50 burpees
20 push presses

Won't be in Singapore for 10 days - its time to get packing!

21 September 2010

Workout Of The Day - 21st September 2010

Was so tired out from work I was sleeping the whole way home from work on the ride. Had to do some air squats & burpees to get warmed up for the WOD.

WOD

50 burpees
50 weighted push ups
25 front squats
20 push presses

19 September 2010

Workout Of The Day - 19th September 2010

Did a run yesterday for Rest Day, and really glad I made it down to Cross Fit Hub today! First time I used the 24kg kettlebell, it was hard but I'm glad Coach Feng Yi told me to use it!

WOD
EMOTM for 30 min - kettlebell run for failure to complete each round, then start from 1 again

kettlebell push up
kettlebell sumo deadlift high pull
kettlebell swing
goblet squat

17 September 2010

Workout Of The Day - 17th September 2010

Didn't work out, till middle of the night when I felt really uneasy not doing anything, so I just went into WOD mode & did a quick one - push presses!

WOD

50 push presses

I think I'll be working through the weekend again, means I'll miss WOD at Cross Fit Hub.

I really like this one about Camille

16 September 2010

Workout Of The Day - 16th September 2010

Hit the barbell today, nothing too little or too much.

WOD

50 burpees
30 front squats
50 weighted push ups
12 push presses

15 September 2010

Rest Day - 15th September 2010

Work ended late today so I scheduled it to be a Rest Day - and with that I took a quick stop at the chin up bar to do some muscle ups & pull ups. It just gets better with practice!

Rest Day:

3 bar muscle ups
10 pull ups

Just yesterday, I had a buffet lunch, and I made the best effort to keep it Paleo, only to get questioned why I'm not taking rice or noodle, with those condemning eyes.

But I'm not the one who is slightly obese, so I didn't see the point to answer. I hope sensible eating can make its way into Singapore sooner!

14 September 2010

Workout Of The Day - 14th September 2010

Really not feeling too great to be going down for WOD at Cross Fit Hub today, so its WOD at home with the barbell - decided to work on the Power Snatch after realizing how beautiful it is, and how bad I am at it.

WOD

50 burpees
50 weighted push ups
50 power snatches
20 deadlifts

I just began to realise that I was doing part of the power snatches wrongly the whole time. Now it feels a great deal easier with practice! The bar feels more 'weightless' as I put more shrug into it with the correct arm motion (which was wrong before).

I am so happy I can 'do' bar muscle-ups!

13 September 2010

Workout Of The Day - 13th September 2010

Nope, no WOD at Cross Fit Hub today - figured I'd better work on my 2.4km because I need to clear my IPPT window soon.

WOD:

Run 2.0km
3 sets of 100m sprints
2 sets of 50m uphill sprints
10 bar muscle-ups
10 pull ups

12 September 2010

Workout Of The Day - 12th September 2010

Made it to Cross Fit Hub today - nice workout! Warm Up was killer with the Double Unders - I can't do them yet.

Managed to do bar muscle-ups today! Super cool!

WOD

100 OHS
For each minute, do 5 sit ups
100 Power Snatch
For each minute, do 3 burpees

Shall I go Cross Fit Hub on Monday & Tuesday too? Its really tempting!

11 September 2010

Rest Day - 11th September 2010

Taking a rest day today - it's back to another WOD tomorrow at Cross Fit Hub!

The 15kg weighted run reminds me a bit of the SOC's run down. Glad we did it as the first of the four!

10 September 2010

Workout Of The Day - 10th September 2010

Had a great session today at Cross Fit Hub, and looking forward to another one this Sunday, and either Mon or Tue too. Superb!

Indulged quite a bit in retail therapy today!

Its back to work tomorrow, so I'm hoping for good weather so that I can do a run & sprint session before dinner!

Team WOD: (In teams of 3)

180 wall balls (9kg / 5kg)
180 kettlebell swings (20kg / 16kg)
180 burpees
1800m run with weight (15kg / 10kg)

Right after coffee & oatmeal. It feels so good to be 'comforted' by a machine!

09 September 2010

Workout Of The Day - 9th September 2010

Dead tired from work so I'm taking it light for today's WOD

WOD:

20 burpee-hindu-pushup
70 push ups with 5kg plate

Its Hari Raya WOD at Cross Fit Hub tomorrow! I shall down one litre of milk tomorrow.

Why grains are unhealthy:

Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins giladin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.

08 September 2010

Workout Of The Day - 8th September 2010

Was really reluctant to run after work today as work is getting quite intense, but as usual, I'm more glad that I did the run than not.

WOD

Run 2.0km
2 sets of 100m sprints
1 set of 50m uphill sprint

Worth watching - what is Cross Fit?

Eating grain-free, will be my upcoming goal - it'll start from the home. I hope the whole family can jump onboard with me on this:

07 September 2010

Workout Of The Day - 7th September 2010

Had my lunch only at 5pm in the day so it wasn't possible to do a run when I got home from work. Too tired anyway, so its back to bodyweight motions.

WOD

200 push ups

The 200 push ups felt really good. I'd gone for more if my dinner was more protein-laden. I'll start daily challenge - probably 200 bodyweight motion a day - push ups, squats, burpees (yikes!), pull ups, etc.

I train so to not suck. What do you train for?

The girls working out. They can do it, so why can't we too?

Visit sicfit.com for more Videos

06 September 2010

Workout Of The Day - 6th September 2010

Ended late today so took a short one.

WOD

20 barbell thrusters
20 push ups
10 deadlifts

If this goes on anymore I'll start ripping those heads off.

05 September 2010

Workout Of The Day - 5th September 2010

Made it down to today's WOD at Cross Fit Hub - and did the Sissy Test. Sadly I didn't make it in the 40min time limit, but my time is better than the first time I did it.

WOD: The Sissy Test

20 kettlebell swings, 1 burpee
19 kettlebell swings, 2 burpees
...
1 kettlebell swing, 20 burpees

Shall do a run & sprint & pullup tomorrow! Hope for good weather & work goes fine so no delays!

04 September 2010

Rest Day - 3rd & 4th September 2010

Took the last 2 days off to rest - workload's increasing. Fortunately it's Cross Fit Hub WOD tomorrow! I got a feeling its going to hurt but it's so so good!

Just had a minor discussion with a friend - why does so many folks think that we workout to stay "market-able"?

We just don't settle for mediocrity, in our workouts, our health, our fitness, our work ethics.

Plus, that empowering feeling. Gratifying!