Workout Of The Day - 30 December 2011

 Best ham ever! FTW.

Christmas is over and the coming weekend is the New Year. I had an awesome last week over at the Girlfriend's!

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 front squats (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 squat clean & presses (50kg)
• 50 calf raises (50kg)

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Rest Day - 28 December 2011

Today is more of an active recovery day. I still haven't gotten back the routine of work.

Active Recovery
2 rounds of

• 20 weighted push ups (12.5kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)

 Spent the evening at home watching The Incredible Hulk. That is one ripped beast. What else can I say - I can only get better with time.


An Open Letter To Kids and Teens About Lifelong Health - wish I discovered all these when I was back in Primary school. Like most (I reckon), I'm using my 'older days' to catch up. But truthfully, I am stronger now than when I was at any point of time before this age.

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Workout Of The Day - 27 December 2011

My triceps are sore from yesterday's (pretty heavy) barbell thrusters! Went a bit easy on today's WOD as I'm feeling pretty pooped from work too. Changed the routine today a little - I must say this slight change feels pretty good. And for a personal best, I can do a 10 second L-sit with good form!

WOD
2 rounds of

• 20 weighted push ups (12.5kg)
• 4 x 10second L-sits
• 10 front squats (50kg)
• 50 calf raises (50kg)

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Workout Of The Day - 26 December 2011

Its the day after Christmas today, weather-wise I must say it is less rainy, but cloud cover is still persistently thick. I can't wait for the skies to clear up again so the Girlfriend & I can make our way to the sands of Sentosa to catch some Sun!


It was a great Christmas gathering at the Girlfriend's place - lots of food, and nearly overdosed on meat! We had quite a good deal of cakes & cookies too.

And of course, its back to the WOD's today! The barbell thruster felt mercilessly heavy. Couldn't get myself to do it in the third set.

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 10 barbell thrusters (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 50 calf raises (50kg)

Its back to work tomorrow, shall have a long day at work to catch up and make progress so that I can 'even out' my other days!

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Rest Day - 24 December 2011

Sore in the hams and glutes today after yesterday's lift - not forgetting it has been over two weeks since I lifted consistently, due to Army Reservist. So today is more like an active recovery day.

Rest Day

• 20 weighted push ups (12.5kg)
• 10 front squats (50kg)
• 50 calf raises (50kg)
• 20 weighted push ups (12.5kg)
• 50 calf raises (50kg)

I seriously believe I can have damn nice legs as long as I train really hard at it. All the years of long runs have left me with sinewy legs. I will squat, lunge, calf raise, sprint heavily, till my legs become like steadfast buttress roots. 6 months - by mid 2012 - is my dateline for this intermediate goal. Plus, my Girlfriend has damn strong legs. I don't see why I can't have strong legs for her too!



How The Bears Learned To Stop Worrying - a real good read.


Glute Ham Raise w/ Subs from CrossFit Verve on Vimeo.

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Workout Of The Day - 23 December 2011

 BMI - it's really bullshit, no?

Finally, I'm out-processed from my Army In-Camp Training. Met great commanders and riflemen, great jokers, and new friends too. I am fortunate to work with a bunch of great commanders and riflemen too. So I know it won't suck too bad, knowing that the next In-Camp Training is in August.

The downside to this is that: (1) there is a lot of gluten and non-Paleo food served in the cookhouses, and (2) there is no 'proper' place to workout - i.e. no Olympic barbell, no parallel bars - just a slope and a pull up bar.

Was feeling really down and upset so I just had to workout to get it out. I don't feel totally okay actually, but at least a tad better than just now.


WOD
3 rounds of

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

Eating Cookies Versus Cereal For Breakfast - which is better?

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Workout Of The Day - 11 December 2011

Haven't been working out hard enough, due to dinners and celebrations of late. December is an easily non-paleo month indeed! Me and the Girlfriend did something very Mark Sisson today - we toured the Horticulture Park, hand in hand!

Tomorrow marks the start of my High-Key In Camp Training. Something really new for me. I hope I don't screw it up!

WOD
2 rounds of

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

Discovering The Art Of Fit - another Primal transformation.

How To Fuel A Marathon - not that I like marathons, but this offers a good perspective to things.

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Workout Of The Day - 6 December 2011

WOD
3 rounds of

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

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Workout Of The Day - 3 December 2011

Had a feast (BBQ grass-fed beef) yesterday with the Girlfriend, and more beef today, leaving me really psyched up for the workout. Plus, seeing the Girlfriend working out just makes me want to get stronger for her - had a great workout with the barbell at home!

WOD

• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 25 calf raises (50kg)
• 10 squat clean and presses (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 25 calf raises (50kg)
• 10 squat clean and presses (50kg)
• 20 weighted push ups (12.5kg)
• 10 L pull ups
• 10 deadlifts (50kg)
• 50 calf raises (50kg)

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