Workout Of The Day - 28 November 2011

Had a good day at KeppelGames yesterday - am thankful for my really fast-running relay team, bringing us in at 1st place. Finished up the day's event with 20 bar muscle ups before it was lunch and dinner with the Girlfriend! Her exam will be over and we're celebrating it with a workout at Singapore Weightlifting Federation tomorrow!

Its back to some barbell work - giving my body a break from the sprints I've been having. Upped the weighted push ups to 12.5kg - via more sticky tape!

WOD
2 round of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

Follow by 2 rounds of

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)

Protein might ward off sleepiness - yes indeed.

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Workout Of The Day - 25 November 2011

Mark Sisson, of Mark's Daily Apple.

Its back to the barbells for today - simple, light, and pretty 'standard' stuff since I don't want to bust my legs as the race day is this Sunday. Thinking of it alone is so stressful!


WOD
3 rounds of

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

About Mark Sisson - Role model for all of us teenagers, young adults, middle-aged adults, or even retirees! How do you want to be when you're 55?

Pulling Mechanics By Rippletoe (pdf) - its like watching a video tutorial in slow motion, in words.

Online gif creator

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Rest Day - 21 November 2011

 Full hip extension, powerful shrug, and the barbell goes weightless for a moment - and make a quick transition to bring your elbows up so that the bar comes to rest in a rack position.

Scapula, back, hams, quads and glutes are really sore now, due to Monday's WOD at SWF. Today is plenty of push ups and air squats to aid the recovery process. Tomorrow's the last training for the 4x400m, of which the race day is this coming Sunday. We haven't really tried baton passing yet.


Paleo - probably one of the best articles I've read so far.

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Workout Of The Day - 21 November 2011

Its down to SWF for a workout today. Its back to deadlifts, front squats, and squat cleans. I like how the environment lets me go as heavy as I want - I'm only limited by myself.

WOD

• 30 deadlifts (80kg)
• 30 front squats (63kg)
• 20 (I lost count?) squat cleans (63kg)
• 6 sets of 6 kettlebell swings (20kg)

Its back to track & field training tomorrow, and another on Thursday. Friday better be some damn good barbell WOD at home. I'll be so busted tired by the end of this week!

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Rest Day - 20 November 2011

Today is more of an active recovery day - back to basics - weighted push ups, L pull ups, and pretty easy deadlifts at 50kg.

Active Recovery
3 rounds of

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)

Schwartz's Crossfit Games Day 1 from zak gott on Vimeo.

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Workout Of The Day - 19 November 2011

Back to the barbells again before heading out to meet the Girlfriend! This WOD must be like my 'standard' WOD or something, but I hope the lack of variety doesn't kill me.


WOD
3 rounds of

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

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Rest Day - 18 November 2011

Today is Rest Day - my calves and hams are aching from yesterday's great 400m sprints. Weekends with the Girlfriend - an antidote to the lousy work week.

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Workout Of The Day - 17 November 2011

Back to Track & Field training today. Took the chance to do the sprints in barefoot, and took my time trails for 400m - coming in at 1min 1.93seconds. Phew!

WOD

• 400m time trial 
• 3 sets of 400m sprints

 And in conclusion my strategy is to stay close behind the second / third runner and burst out max at the last 100m or so. I got to train so hard because I don't have much time left, race day is 2 sundays from now!


Weekend is nearing, which means I get to see the Girlfriend soon! She'll be busy mugging for her finals, so I want to be there alongside her.

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Workout Of The Day - 16 November 2011

Its back to track & field tomorrow, I'm pretty afraid I'll mess up on race day.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 squat clean & presses (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)
• 10 push presses (50kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 front squats (50kg)

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Workout Of The Day - 15 November 2011

Made it for the project milestone - means some space to breathe!

Back to the barbells today for the WOD.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 sumo-deadlift-high-pulls (40kg)
• 10 push pressed (40kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 sumo-deadlift-high-pulls (40kg)
• 10 push pressed (40kg)
• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
•  20 weighted push ups (10kg)
•  

Women Running Into Trouble - been down that route, never want to head back ever again.

 

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Workout Of The Day - 13 & 14 November 2011

 My idea of how I want to be when I'm old. Its a journey, it starts now, so those who ridicule me will, sadly, pay for it in future.

Yesterday's plan to workout at the stadium with the Girlfriend was left cancelled due to the heavy downpour. Managed a bodyweight workout at her place instead - pull ups, push ups, air squats. Had the great fortune to have her press my back down during push ups - whilst I helped her with pull ups!



Working through the weekend always leaves me really shagged out - today's workout with the barbells is very toned down - too tired!

WOD

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

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Workout Of The Day - 11 November 2011

Its back to the sprint training again, considering the track & field event is at the end of this month.

WOD

• 4 sets of 400m sprints
• 3 rounds of
• 20 weighted push ups (10kg)
• 10 L pull ups

Will be working through the weekend - but getting to meet the Girlfriend after work will simply make my day again.



Strong Awesome - a primer on protein.

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Workout Of The Day - 9 November 2011

Nasty air quality onboard and ran out of water at work due to the heat inside compartments - it feels good to be home with proper air quality and natural ventilation. Its back to the barbells today. No clue how many squat clean and presses I did, I just kept on at it till I'm gassed.

WOD

• 20 weighted push ups (10kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 30(?) squat clean and presses (50kg)

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Workout Of The Day - 7 & 8 November 2011

Yesterday was my first WOD over at Singapore Weightlifting Federation (SWF) - it was a great new experience - plus I get to workout with my dearest Girlfriend, something for me to die for. But now she is down and feeling terrible with gastric flu. The best way one can describe me as spiritual is zero, but I truly pray for her to be well and back on her feet again, with her occasional knees and hooks to my face. I miss that.

WOD
Back Squat 5-3-3-1-1-1-1 (last 1 at 82kg)
10 squat clean and press at 40kg
5 squat clean and press at 60kg


Had a terribly long day at work onboard in that overly hot, stiff compartment, it must be at least 32 degrees Celsius there. And working with people who are just everything short of initiative - nearly losing my voice today at work.

WOD
2 rounds of

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

Followed by

• 20 weighted push ups (10kg)
• 10 L-pull ups
• 10 deadlifts (50kg)
• 10 push presses (40kg)

How The Apple Took Over The Planet - it's like evolution & history.

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Workout Of The Day - 4 November 2011

Yesterday was being the 'stand-in coach' for the Track & Field, it was back to intervals, due to the rain - so it was back to burpees, air squats, sprints along the corridor, stair sprints, walking lunges, more burpess and air squats.

Pretty fun stuff, plus that workout left my body less sore than before it. And following that was blissful couple-time with the Girlfriend. Happiness is a very big part of living, no?

Today is back to the barbell at home. The skin on my right palm is still ripped but it has already 'dried up' so I can address the bar pretty decently - but no C&J or heavy cleans that will rip the skin out.

WOD
3 rounds of

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

Followed by

• 20 weighted push ups (10kg)
• 10 L-pull ups

A Case Study On Sprinting - Usain Bolt - Sprints, love them.

The Teeth Don't Lie - "he never found a heatlhy group of people eating a vegetarian diet" - facepalm, vegetarians. 

Why Olympic Lift - makes me want to do a Clean & Jerk.

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Workout Of The Day - 2 November 2011

Today's WOD is more like a recovery - I am really sore in the hams and back and scapula - must be all that 1.5BW deadlifts on Monday. Tomorrow is the KeppelGames - Track & Field training session, and after that its a going to be a lovely dinner with the Girlfriend.

This was on the broadcast at work. Can you figure what's wrong with it?

WOD
4 rounds of

• 20 weighted push ups (10kg)
• 20 overhead plate squats (10kg)
• 2 sets of 5 seconds L-Sits

Managing Your Mitochondria - lifting heavy and sprints!

The World Of Crossfit - a review by a leading men's magazine.

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Rest Day - 1 November 2011

Today is Rest Day - my hams, arms and back are pretty sore from yesterday's smashing WOD over at Cross Fit Hub. Did some push ups and air squats for recovery sake. Must be the 95kg deadlifts. I could never have imagined doing that at all.




Super Sized Mother Determined To be World's Fattest Woman - just plain selfish she is.

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