Fitness Fabulous: October 2011

31 October 2011

Workout Of The Day - 31 October 2011

Today's WOD is pretty heavy but it is really good - been looking forward for some really heavy lifts - and there you go, 1.5BW deadlifts. I sure grunted like hell just to hoist the weight up to a hang position.

And I really hate sandbags - sandbag runs really reminds me of the SOC run-down.All the more we should do it more. Attack the weaknesses!

Warm Up

10 sandbag front thruster & back thruster
50 meter sandbag run
8 sandbag front thruster & back thruster
50 meter sandbag run
6 sandbag front thruster & back thruster
50 meter sandbag run
4sandbag front thruster & back thruster
50 meter sandbag run
2 sandbag front thruster & back thruster
50 meter sandbag run
Sandbag run 6 floors

WOD
10 rounds of

5 deadlifts, 1.5 BW (95kg!)
10 pull ups

Eggs - Eggs for me and the Girlfriend for our breakfast!

29 October 2011

Workout Of The Day - 29 October 2011

Its back to sprints today, after several days of raining evenings - I know, because I come home from work with wet socks and boots. I suppose getting wet several days a week at work is pretty usual for my line of work. All the more I should eat clean, eat big, lift heavy and hard, sprint as fast as I can, and sleep like a baby.

WOD

5 sets of 100m sprints
3 sets of 4 x 20m shuttle sprints
1 set of 50m uphill sprint
40 weighted push ups (10kg)
20 overhead presses (40kg)

Nutrition and Health in Agriculturalists and Hunter-Gatherers - scienctific stuff, I like.

The Perfect Primal Omelet - Mark Sisson's take.

The Lowdown on Lectins - again, leaky gut.

28 October 2011

Workout Of The Day - 28 October 2011

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 front squats (50kg)
5 overhead press (40kg)

Followed by

20 weighted push ups (10kg)
10 L pull ups
5 squat clean and presses (50kg)

Today's a pretty light (volume-wise) workout. Just need to lay off the heavy for a while before I can go heavy and hard again.

27 October 2011

Workout Of The Day - 27 October 2011

At a consistent body weight of 59kg now, I can't wait to hit a consistent 60kg by end of 2011. There is only two ways to this - getting better or worse - just 'maintaining' is simply, too mediocre. Goal-setting, then setting out to hit them, is the perfect way for me to avoid mediocrity, something that comes along too comfortably and easily for us.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
5 overhead presses (40kg)

Gluten & Celiac Disease - again, worth a read.

23 October 2011

Workout Of The Day - 23 October 2011

I was practically struggling the last 2 days to not to succumb to flu, and I did it - I'm back on my feet today, with the same raging hunger! Was a great day over at the Girlfriend's place, she always sets everything right for me (zero cortisol, literally!)

WOD
2 rounds of

20 weighted push ups (10kg)
10 L pull ups
5 squat clean & presses (50kg)
10 deadlifts (50kg)
10 front squats (50kg)
20 calf raises (50kg)
10 barbell rows (40kg)
10 overhead press (40kg)

Followed by

20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
10 front squats (50kg)
20 calf raises (50kg)

Had Shabu Shabu with the Girlfriend - something Paleo for us (except the toufu, perhaps). Weekday dinners with her, something so simple, something so easily to be taken granted for, but I will always cherish the company with her!

Rob Orlando does the Deadlift:

21 October 2011

Workout Of The Day - 19 October 2011

Today is back to sprints day. Am feeling a little under the weather. Must be all that rain and dust at work. I really need to get more sleep. Feeling pretty bad.

WOD

6 sets of 100m sprints
1 set of uphill sprint
10 bar muscle ups
10 parallel bar dips
20 burpee pull ups
20 parallel bar dips

Managing Your Mitochondria - Symbiosis at its best.

19 October 2011

Workout Of The Day - 19 October 2011

Rainy day, so its back to the barbells for today's WOD.

WOD

20 weighted push ups (10kg)
10 L pull ups
10 barbell thrusters (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 deadlifts (50kg)
20 weighted push ups (10kg)
10 L pull ups
10 front squats (50kg)
20 weighted push ups (10kg)
10 L pull ups
20 calf raises (50kg)
5 of 5 second L-sits
10 front squats (50kg)
5 of 5 second L-sits

17 October 2011

Rest Day - 17 October 2011

I'm sore all over in the legs from all that front squats over the weekend. Today's active recovery should get it all fixed.

Active Recovery
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
15 overhead bumper plate squats (10kg)

16 October 2011

Workout Of The Day - 16 October 2011

Its back to squats again. I need more legs, which means more squats, as heavy as they can be. I think my arms are pretty beat as I have problems cleaning the bar to the rack position for the front squats even.

Tomorrow shall be a no-lift day - back to sprints tomorrow, or a rest day. Right now I'm sore in the quads, hams, calves, glutes, from all that track intervals, squat clean & presses, and front squats. No gay-ass bicep curls for me.

WOD
3 rounds of

30 weighted push ups (10kg)
10 L-pull ups
10 front squats (50kg)
20 calf raises (50kg)

In response to this great recipe I stumbled upon (Gluten Free Apricot Power Bars), here's the attempt by the Girlfriend and I:

We modified - removed the chocolate chips as called for in the recipe, and added cocoa powder, as well as some ON whey protein, and some dried mango as well. The Girlfriend's the culinary expert - I love my Girlfriend!

Knots - what it means and how you un-knot them.

Workout Of The Day - 15 October 2011

Awesome. I want to be THAT strong, really.

Had a morning WOD at home with the barbell - if I keep this up diligently I shall be able to add more weights to the current lift.

WOD

40 weighted push ups (10kg)
10 L-pull ups
8 squat clean & presses (50kg)
10 L-pull ups
10 deadlifts
10 L-pull ups
10 front squats
40 weighted push ups (10kg)
10 L-pull ups
6 squat clean & presses (50kg)
10 L-pull ups

ON Malt Chocolate Whey and Fruits on the side - before bedtime.

More than you wanted to know about rice - Conclusion: Sweet Potatoes > Rice > Bread and Pasta.

13 October 2011

Workout Of The Day - 13 October 2011

NTU.

Its back to Track & Field today - training for the Keppel Games - and today is 400m intervals, which totally gassed me out. On the way home I popped by the pull up bar and knocked out another short WOD.

WOD

6 sets of 400m intervals, < 1min 30sec for each round
15 bar muscle ups
15 parallel bar dips
15 burpee pull ups
15 parallel bar dips

On a side note - tomorrow is time with the Girlfriend! Doesn't matter if its a WOD or to accompany her with her studies or to roam around Town - the time with her always rocks!

Gluten Free Apricot Power Bars - Looks really good. And I'd mix some apricots for prunes.

Recovery Point #1 - Protein - Thankfully I have ON Whey at home!

Wow, I can never do any of this. Damn cool:

11 October 2011

Workout Of The Day - 11 October 2011

Back to barbells today. Yesterday's sprint WOD left me really sleepy at work today. Think I fell asleep at least 5 times on my desk. I think I really need some more sleep.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
5 squat clean & presses (50kg)
10 ring dips

Followed by

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips

40 Years Of Insight

Shakes at midnight - I take mine at night.

10 October 2011

Workout Of The Day - 10 October 2011

Its a sprint & bodyweight WOD today, and that means giving my shoulders a break from all that presses, cleans, and push ups.

WOD

Run 500m
5 sets of 100m sprints
5 burpee pull ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips
5 bar muscle-ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips
5 burpee pull ups
5 parallel bar dips

Bar muscle ups!

Hardwarezone Discusses The Ectomorph - please, please let me gain muscle mass.

Flat Feet Treatment - I don't have flat feet, but a good read on barefoot-ing.

This video is so epic:

09 October 2011

Workout Of The Day - 9 October 2011

59-60kg. Most people don't believe that's me.

No WOD at Cross Fit Hub today - so its back to the barbells! Tomorrow shall be a sprint session. Got to work on my sprints for the KeppelGames Track & Field. I have this strong feeling I'm probably going to be fielded for the 400m mens relay - 1min 5sec at the last trials

WOD
3 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 deadlifts (50kg)
10 ring dips
10 front squats (50kg)
20 calf raises

Followed by

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips

Yesterday I stepped on the scales - 60kg, and today 59.6kg - and I'm really happy as I'm not too far from my goal of at least a body weight of 60kg by the end of 2011. It means a great deal to me as I've never hit the big '6' before in this 27 years of my life.

I really want to succeed in making this goal come through so that I can use this to motivate myself to hit 62kg by March 2012, and 64kg by June 2012. If I get all that by June - I know I'm doing it all right and I just need to keep going at it harder, better, smarter.

And the Girlfriend has been my source of motivation, on top of her helping - she feeds me lots of lean chicken breasts and greens whenever I'm over her place! And today was Kang Pao chicken, nice!

From Mark's Daily Apple - to me, this one takes the cake:

06 October 2011

Workout Of The Day - 6 October 2011

Really sluggish today. Think I really need more sleep - its dreadful being so sleepy at work.

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
15 barbell thrusters (45kg)
10 deadlifts (50kg)
20 calf raises (50kg)
10 ring dips
3 sets of 10second L-sits

I'm going to crash early. My body is calling out for sleep! Rest and recover, and before you know it, it's the weekend again - Girlfriend time!

05 October 2011

Workout Of The Day - 5 October 2011

Kai Greene, the eccentric. But a damn cool video of him ensues below.

Back to barbells today. Trying to stick with 50kg for my WODs. And it sure hurts to do so.

WOD

40 weighted push ups (10kg)
10 L-pull ups
8 squat clean and presses (50kg)
20 deadlifts (50kg)
40 calf raises (50kg)
20 weighted push ups
10 L-pull ups
8 front squats (50kg)
10 ring dips
10 burpees
10 ring dips
10 burpess

I'm changing the volume & intensity of my WODs, I'm chugging whey, and increasing the whey intake. I'm adding variety - the L-pull ups, the ring dips. I'm sticking with Oly and major lifts - the squat clean and presses, deadlifts and front squats.

Eating as Paleo as we can - Thai food for dinner with the Girlfriend. Someone who really understands me - my best friend!

The Girlfriend is really the one that motivates me.

04 October 2011

Rest Day - 4 October 2011

Today is Rest Day - going to spend some quality time with the Girlfriend over dinner. We're both beat. But in a triumphant sort of way. Knowing well that 'pain is weakness leaving the body'. Cliche, but I love it.

I am 'weird' by societal standards but boy do I love it. And with the Girlfriend as my motivation, we can only get better.

And as for now - I really hope I can cross the 60kg body weight by end of 2011. It's be the first time ever in my life. I shall persist!

03 October 2011

Workout Of The Day - 3 October 2011

Bigger legs, bigger legs, bigger legs - I want bigger legs!

Today is back to barbells again. I cannot clean the weight properly so I dropped the idea of anything involving cleans, due to painful wrists and shoulder (sockets).

WOD
2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
8 front squats (50kg)
10 deadlifts (50kg)
20 calf raises (50kg)

Followed by 2 rounds of

20 weighted push ups (10kg)
10 L-pull ups
10 ring dips
20 calf raises (50kg)

Tomorrow is Rest Day. I haven't had one for a really long time (since last Wednesday)? I'm beat. So beat. Nothing beats a day off and spending time with the Girlfriend!

02 October 2011

Workout Of The Day - 2 October 2011

The Warm Up really gassed me. The WOD however, was easy.

Its down to Cross Fit Hub for WOD today - the warm up was really bad - "Grace" for the warm up. The last time I did "Grace" was long ago, at 40kg. Today I decided to go for 50kg knowing fully well it'd hurt. But 50kg is really hard to be pressing overhead for 30 times. But the 'crowd' pushed me. And with the Girlfriend quietly looking on at the side - I knew I'd knock out the last few reps!

Girlfriend - 1 , Tyre - 0.

I can't wait to workout with the Girlfriend again!

01 October 2011

Workout Of The Day - 1 October 2011

Today was a WOD with the Girlfriend at Woodlands stadium. Boy, the sprints are really beginning to kill our legs.

WOD

2 sets of 100m sprints
5 burpee-bar-muscle-ups
15 burpee-pull-ups
2 sets of 100m sprints
10 burpee-pull-ups

Its time to sleep soon. Am so beat and tired out from the past few days of workout! And its WOD at Cross Fit Hub tomorrow with the Girlfriend - that is going to hurt so bad!

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