WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test

(50, 52.5, 57.5, 62.5, 67.6 kgs) 5:1

The 20m Multistage Fitness Test also known as the dreaded Bleep Test from high school. I just left high school but all these little things keep reminding me of it. Deadlifts were awesome; as you all know, it is one of my favourites and I hit a new personal record whoo! Quite a huge jump as my last max weight was 55kgs. Bleep test was well bleep test. I have gone through it for the past 5 years in school and you know how it's like.

WOD121409

In 20 minutes, do as many rounds as possible of:

5 Handstand Push Ups

5 Pull Ups

5 Kettlebell Swings @ 32kg(M)/24kg(W)

14 rounds (pike@24", pull ups@GR, KB@16kgs)

Handstand push ups were rather slow - been so lazy, it's so bad! Pull ups are a lot better since my hiatus from gym during SPM and I upped my kettlebell weight. I was a bit hesitant at first but it was good. I brought Boobies and Marshmallow for a trial. Marshmallow's leaving for London soon but Boobies pretty keen on it - keep your fingers crossed! We just might have a new member at PushMore.

WOD 120509

"Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)

Run 400m
20 Kettlebell Swings @ 32kg(M)/24kg(W)

Run 400m

20 Overhead Squats @ 50kg(M)/35kg(W)

Run 400m
20 Burpees

Run 400m
20 Pull Ups (Chest to Bar)

Run 400m

20 Box Jumps @ 24"(M)/18"(W)

Run 400m

20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm

Run 400m

51:28 (DL@40kgs, KB@12kgs, OHS@5kgs, pull ups+GR, DSC@15lbs)

This is definitely, by far, one of the craziest PushMore WODs I have done. A total of 2.8km of running topped up with all the 20s of the above. INSANE but ZOMG SO FUN. Deadlifts are my favourite but doing them with the old bars kinda sucked >( nyeh. KB swings, also another favourite were awesome - stayed safe with the 12kgs and did 20 reps straight but I'm ready to take on the 16kgs next time round.

The rest were all pretty good though pull ups are still below my peak and dumbbell squat cleans = HELL. Cleans are NOT a favourite. Time wasn't that great but was contented that it was under an hour and considering that I only had 2 hours of good sleep last night, not too bad, I say! Pukie showed up on the last run - contents? A whole lot of water and possibly some HCL. The last time Pukie showed up was my first time in PushMore so you know how intense today was. Nonetheless, it was A-W-E-S-O-M-E! :)

Today's WOD was in memory of the Fort Hood shootings but for more on Lumberjack 20 and the purpose of it, visit Crossfit Lumberjack.

WOD 120109

For time of:

Run 400m

100 Pull Ups

Run 400m

21:50 (Pull + GR)

Gosh, after almost 2 weeks of absence, my muscle strength has really deteriorated. I have new-found respect for the guys who maintain their physique. Runs were good; it was my pulls ups which slowed my down insanely. Usually, my first go would be 8-10 reps but oh no, I managed 4 and then 2 and then it just went 1-2-1-2-1-1-1-1-1... all the way. Baaaad.

Deadlifts 3-3-3-3-3
40, 45, 50, 55, 60kgs

60kgs whoo a first! :D I seem a lot stable now though my knees keep turning in :/ Nonetheless, happy pappy WODs. I really don't know how am I gonna get my ass to gym this month. It's jam-packed! Right after exams, it's party everyday party everyday! x

WOD111909

WOD 111809

For time:

100 Ring Dips

Every time you come down off the rings complete 10 squats.

13:17/80 squats (RD+G)

Opted for a more relaxed WOD since my exams are on. It was a bit too relaxed perhaps but I've always loved ring dips so no complaints. Johnathan did say that I'd have to use the blue band the next time though :/ Getting stronger I s'pose but oh so lazy atm.

WOD 111209

For time of:

350 Rope Skips

15 Double Kettlebell Press @ 24kg(M)/16kg(W)

250 Rope Skips

25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)

150 Rope Skips

35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

21:58 (@20lbs)

Skips were a piece of cake! LOVE LOVE LOVE skipping! For presses, 12kgs were too heavy and Pey deemed the 8kgs as too light -.- so lo and behold - 20lbs! ...which were pretty much hell for my left arm. Nonetheless, it was light, fun & refreshing.

WOD 110909

"Murph"

Run 1.6km

100 Pull Ups

200 Push ups

300 Squats

Run 1.6km

1:29:16 (PU+GR)

I personally call this hell. I take this as a reminder to always listen to your body. When your body goes, "I don't feel too well today...", IT MEANS IT but the mind has its way of manipulating the words to, "It's okay, you'll feel better once you start the workout!". LIES. I also rename this WOD Pukie.

After the first run, every move I made triggered a vomit reflex action. It was making me feel so nauseous that I was THIS CLOSE *imagine fingers very close together* to not finishing it but the though of "DNF" next to my name was an ego bruise too much to take so I took my time. Sitting down, letting Pukie calm down and continuing again.

My initial strategy was breaking down the pull ups, push ups and squats into groups of 5-10-15 respectively so that I would not stop at all. In other words, okay, I'm tired of this, go on to the next set. Didn't really happen; must try doing 20R of Cindy next time. What a great way to have my last PushMore session (maybe only; hope not :P) until after SPM.

WOD 110709

Four rounds for time of:

Run 400m

400 Rope Skips

27:03

Quite happy with my time since my aim was to be under the 30-minute mark. Running was a killer because I didn't warm up and yet I pushed myself by thinking, "The faster I run, the sooner I'll be out of the Sun!". So, I ran faster than usual + without warm ups = heartburn. Oh trust me, it BURNED. Skips were fun with me finishing the last set at 100-100-100-100. Whoo! Endorpheeeeens.

In comparison to WOD 072309, my time then was 43:03 and I only managed to do 3 rounds. Improvement before yours eyes in numbers. I'm going to hit my 4th month in PushMore pretty soon and I'm excited to see how much fitter, faster and stronger I can get ;)

WOD 110209

WOD 102909
Press 3-3-3-3-3
Push Press 3-3-3-3-3

Press (15, 17.5, 18.5, 19.5, 20.5 kgs)
Push Press (20.5, 20.5, 22, 25, 25 kgs)

Today's actual WOD included burpees and pull ups and on top of that, it was for 10 rounds - I saw it, was too sleepy and decided to skip it. Opted to do the strength WOD which I have been DYING to do. The most hilarious thing: I thought it was to be done with dumbbells! You can't imagine how silly I felt when Jonathan told me it was with barbells. BBs are quite intimidating but I try not to let them get to me. It was my first time doing something like this so I was pretty contented with the numbers. The guys were doing presses as well and goshies, their weights are scary :O but very jaw-dropping in an amazing kinda way.

WOD 103109
"Power Elizabeth"
21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

10:10 (power clean@20kgs, RD+G)

Sister No.2 took SO LONG on today's WOD that I decided to do another workout. The power cleans were fun! ..but my technique still needs some tweaking. This definitely made one of my favourite WODs list! Very happy with time as I was aiming for under 15 mins.

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

19:37

Lunges were a bit messed up because I went too forward so my knees ached a bit but this morning, I can't even sit without my glutes screaming in soreness. Sit ups were okay but I'm curious why my lower back ached while doing them - have to remember to ask the PushMore trainers. Anyways, a pretty contentful birthday WOD for me but time could have been better. This shows that having sufficient sleep plays an important role! --I only had 4 hours the night before so the fatigue kicked in wayyyyy before even walking into the gym.

WOD 102809

Three rounds for time of:

Run 800m

12 Weighted Pull Ups @ 20kg

21 Burpees

35:23 (400 skips, pull ups@G)

What a lazy day. Didn't push it at all. In comparison to my usual efforts, today was "OMG SANDRA GET OFF YOUR FREAKING ASS!" but I was so tired - was even yawning halfway during the WOD :S It rained - curseth thee rain! - so no running when I was really looking forward to taking my Air Max+ on a spin but skips were fun. Also, since today's was weighted pull ups, I had to go up a notch (to my agony..) and so, I found myself with my knee on the green band only. I could have died, they slowed me down like crazeeee ugh. So demotivating!

Burpees were hell today and I have yet to figure out why. My form and technique felt really off; I was unable to move with momentum and it frustrated me and that slowed me down even more. It could be because my arms were tired already and thus, causing the push ups to be shiteous. Quite frustrating especially since my burpees during the WOD 101609 felt quite good sigh.

WOD 102609

"Cindy"

In 20 minutes, complete as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

13R+5 (pull ups+GR)

I really wasn't feeling today's WOD when I read it. I wasn't even intending to head to gym today but Sister No.2 was so pumped for it. I was contemplating on doing something else but I guess I didn't. It was my first FULL Cindy while my last one which was also my FIRST PushMore workout was a mini one:

WOD 071309
Mini Cindy
3R + 5, 4 (J. pull ups, Knee PU)

The only difference is that mini's time duration is 10 minutes. Even if you doubled my achievements then, it wouldn't match up to what I have achieved today! No jumping pull ups, no knee push ups whoo! Kick ass man :P ..in just 3+ months of Crossfit. Sometimes, I wonder what if I never got to know about PushMore.

Anyways, the green+red bands for pull ups have gotten pretty easy admittedly but I'm so lazy to go up a notch. It means more usage of muscle. Like today, during the WOD, the memories of doing knee push ups went through my mind. So easy ahh the bliss of being a lazy bum! Push ups will be the death of me - such a painnnnn. Gosh, all this recent laziness has got to go!

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

8:09 (BB@13kg, pull ups+GR)

Check that sexy pair of Air Max+; can't stop admiring my new babies :)

Somehow, I don't like Fran that much. I assume it's because I'm not used to the movement of the thrusters yet. With the barbell racked up, elbows out, squat and thrust it into the air... so much to think about! The fear of the barbell collapsing daunts me as well. If not, I could have done it heavier because I could press 13kg but I shall work on the squats and perhaps it'll get easier :) After Fran, I felt pretty okay and since I had so much time on my hands, I decided to do another WOD.

WOD 102309
Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

12:35

DEATH OF ME.

My deadlifts are pretty good now and it's probably my favourite movement when it comes to barbells. They're simple and really great. My time could have been better if it were not for the push ups -.- ughh, they'll be the death of me! Prolly also because I did push ups during my warm ups and Fran just moments before. I would love to attempt this again (because I know I can do better! >)

Nom nom nom!
I've decided to get off my diet for a while because SPM is coming up and I suppose I need the energy to hit the books. Dilemma: eating so healthily made me feel really great but the temptations for rich foods were insanely hard BUT when I started eating normal again, the after-effects were shiteous. Just imagining the grease inside my body was... disgusting. My reflex action was Pukie but he stayed in. How do people do this!

Thursday (102209)
1 cup fruit juice, 2 slices of ham, head of lettuce
grilled pork fillet, grilled tomato
steamed fish

WOD 102109

For time of:

45 Kb Swings @ 32kg(M)/20kg(W)

90 Squats

30 Kb Swings @ 32kg(M)/20kg(W)

60 Squats

15 Kb Swings @ 32kg(M)/20kg(W)

30 Squats

17:43 (KB@12kg)

Sister No.2 and myself (behind) swinging away.

Really awesome WOD, not too insane, left me slightly flushed and still functioning! I have to admit that that the swings were a bit too easy - looks like I'm doing 16kg the next time round. The kettlebell kept flipping back at each swing but Johnathan pointed out that I don't use my legs enough. Saving them for squats? Ahahah maybe 0:) Note to self: more legs next time round! Squats were not too bad - glutes burned during but they're totally fine now. This is probably the finest I have felt after a workout, of all my WODs!

Nom nom nom!

Tuesday (102009)
1 cup fruit juice, 2 strips grilled chicken breast
1/2 grilled chicken breast
2 small grilled pork fillets w/ grilled tomato + fresh lettuce
Venti Starbucks Mocha frap (one meal of Saturday's freedom due to caffeine requirement)
Grilled chicken salad w/ grains

Wednesday (102109)
1 cup fruit juice, slice of ham
2 slices pineapple
steamed chicken thigh w/ ladies fingers, minced pork, an omelet, bowl of lotus soup
1 small green apple

WOD 101909

For time of:
150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms

15:09 (20lbs)

Pey said that it was too easy nyehh :P It was a pretty decent arm WOD which left me showered in perspiration. First time doing snatches as surprising as that may be to some. I did 75 reps per arm in 20-15-15-10-10-5. Pretty contented with it! Cycled for about 15 minutes after that and during warm-ups, I managed 10 pull ups in a row :)

Nom nom nom!
I'm back on my no grease/no oil/only steamed&grilled foods thingamajig again. The Zone Diet required too much weighing - lazy la so I am back to the usual.

Monday (101909)
1/2 cup fruit juice
1 head of baby butterhead lettuce, 2 slices French ham, 1/2 cup fruit juice
grilled chicken breast, diced tomatoes w/ lemon juice, stir-fried mixed cabbage w/ garlic

WOD 101609

For time of:

15 Handstand Push Ups

30 Pull Ups

45 Box Jumps

15 Handstand Push Ups

30 Pull Ups
45 Medicine Ball Cleans @ 10kg(M)/5kg(W)

15 Handstand Push Ups

30 Pull Ups

45 Burpees

31:25 (pike@24", pull ups+GR, box jumps@12")

I was so annoyed that I couldn't get under the 30-minute mark. Spent too much time resting on the pull ups, Pukie wanted to come out from cleans onwards and thus, started off my burpees rather lazily at 4-5 reps at a time when I did 10-10-4 for the last 24. UGH, SO FRUSTRATED but I suppose I am contented with my time. Not happy. Just contented.


Could have gone lower on the pike, still on the green and red band for pull ups, burpees were surprisingly fun and it was a first time for box jumps which were rather exhausting. Might battle the 24" next time round. Also, sadly, today is my last weekday at PushMore until after SPM so in other words, I will only be in on Saturdays and perhaps Fridays and maybe some Thursdays... SEE! It's hard to resist endorpheeens espesh when they exhilarate you. I gotta stop making excuses so SATURDAYS ONLY (and with the exception of WODs that I really really absolutely must must must go for).

I. must. resist. :(

Nom nom nom!

Tuesday (101309)
2 half-boiled eggs, slice of toast
Ritz crackers + sliced cheese
2 frankfurters, 2 oz. carrots, 4 oz. broccoli, 3 oz. vanilla ice cream

Wednesday (101409)
2 half-boiled eggs, slice of toast
Ritz crackers + slab of cheddar
steamed Pomfret, 2 oz. beetroot, 4 oz. broccoli

The Verdict: Do not try this diet unless you intend to hibernate and not move a muscle. I went to gym the first day on it and nearly died of starvation. The calorie count of it is wayyy to low for someone who is active/goes to school etc. I WAS SO HUNGRY that even drinking water couldn't mask the hunger. So I wouldn't recommend this to anybody and my numbers on the scale didn't go down... the claim that you lose 10 pounds in 3 days is therefore untrue for me. On the other hand, it could be because I'm losing fat & gaining muscle at gym... but I still say don't try it for the better of your stomach as to not leave it growling and pleading for more food.

WOD 101209

"Chelsea"
Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

4mins+5+10

Damn fail at this WOD. Was aiming for 5mins but the push ups were a killer. After I did my 4 minute (-.-!) workout, I couldn't just go home feeling all okay and jumping about so I decided to do Saturday's WOD.

"Dianne" (WOD 101009)

21-15-9 reps for time of:

Deadlift @ 100kgs

Handstand Push Ups

13:52 (deadlift@40kgs, pike@24")

Deadlifts felt pretty good although my hands keep slipping - could it be because my hands are small? :( Besides that, all was good and I started on Pike Handstand Push Ups! That went pretty well too for I managed to do the reps at one go. Will go lower the next time!

Nom nom nom!
Started on another diet: British Heart Foundation Diet. My maid found it in some ancient cookbook of Mummy's and asked me to try it. Heck, since I'm into this whole eating better phase, why not? I did some research online and the strangest thing is no one knows where it originated from! Yes, the implication made by its name is inaccurate. There were lots of different views on it so I decided the only way to determine the verdict is to TRY it!

It's a 3 day diet where you must drink a minimum of 8 glasses of water a day and the only seasoning permitted is salt and pepper (MY BEST FRIENDS). Measurements which are not precise are up to your common sense (ahaha) - as quoted from the book! It does remind me somewhat of the Zone Diet where you have to weigh everything. Speaking of which, I might be trying that next week.

1 grapefruit, 1 toast, 2 tsp peanut butter
4 oz. tuna, 1 slice toast
2 slices of ham, 1 cup string beans, 4 oz. beetroot, 2 oz. ice cream (only vanilla is permitted), 1 small apple

Eating dinner was hell with the beetroot and all but the rest were pretty okay. The diet claims that you can lose 10 pounds in 3 days which may sound really cool but I would think is pretty unhealthy, no? We'll see how it turns out.

Disclaimer: I'm not on a diet to lose weight. Partly to keep healthy and partly to experiment with food. You all know how I love my food and The Sandra Tan Syndrome will be back ;)

Just Keep Swimming

I have had quite a history with the swimming pool. Started swimming lessons when I was 8 years old but Mummy brought all of us daughters to Lake Club (complete with floaties for me) way before that when we were toddlers. Switched around 4 swimming coaches; yes, I was a difficult child but one pool had a Giant Squid which scared me to tears (I AM SERIOUS) and one coach was rather pedophile-ish. Nonetheless, Mummy kept bringing us to Lake Club as well as Bukit Kiara to swim.

I swam with friends. I swam with my sisters. Eventually, I grew up and I hated swimming. I HATED IT. Ironically, there's a pool in my house but it's too retarded tiny to do laps anyways. Anyways, I swam today. ..after soooo long.. I swam laps today. And guess what? I liked it! I ACTUALLY enjoyed it! ..which is a great thing because besides the fact that swimming is a great form of exercise bla bla (trust me, I've had this lecture one too many times from Mummy) but I suffer from a minor scoliosis. I stress that it is minor but it can get worse and the only way to decrease the degree of it is to swim (to my agony).

Today's swim could be considered historical in so many ways so here's to many more swims and hopefully, my scoliosis getting better ;)

20x25m laps

It's a start!

WOD 100909

30 Muscle Ups for time
(Sub 90 pull ups and 90 ring dips)

23:05 (Sub 90 RD+G and 90 pull ups+GR)

We had a muscle up group class which was rather fun. Learned how to sort of do the movement as in the pull up, transition to ring dip and then die. Definitely not an easy movement but I will get there. Eventually! p/s: What is a Muscle Up? CLICK HERE.

Doing ring dips are getting slightly easier and better. In fact, I LOVE DOING RING DIPS. Still with the green band but will prolly move up in 2/3 weeks or so? Pull ups are still a drag espesh when Sister No.2 took my orange band :( Green+red bands will have to do! It was a pretty fun WOD, nothing too insane, rather chilling actually. (In other words, I could actually walk and function after it :P)

Nom nom nom!
Here's a little update: Went to take bridesmaid dresses' measurements today and MY WAISTLINE IS OMG 25 INCHES. Even the tailor was shocked. It's the Figure of Eights I do during PushMore warm-ups, I tell you! THEY'RE AMAZING WOOHOO :) Plus a little change and controlling of the eating habits :D

***

Friday (100909)
1/2 sausage, microwaved egg, 1/2 pomegrenate (FAVOURITE FRUIT OF THE MOMENT!)
2 crackers, raspberry yoghurt
Steamed fish, "old melon" soup

Saturday (101009)
FREEDOM! Cravings for 2 weeks were satisfied but boy, I feel like shit now. Nevermind, back to health shit tomorrow and trying a different 3-day diet starting Monday. More on that soon!

WOD 100809

WOD 100709

30-35-20 reps for time of:
Medicine ball cleans @5kg
Ring dips

28:44

Skipped out on Man Makers today as tempting as it was (by that, I mean OMG INSANE WTF) but I have been craving ring dips and to be honest, I fell way too unrested to do Man Makers BUT I will definitely do it the next time they have it.

Arms nearly fell off doing ring dips but I managed - 105 whoo and under the half an hour mark. It was insane to push myself. To keep breaking down the numbers. 6 more! 3-3. 4 more! 2-2. Wanted to die but I survived. I have also officially decided that I hate any WOD to do with medicine balls booo those balls :P

Worked on double unders today and I managed TWO in a row -.- Fine, Imma getting there. That number will increase. Mark my words!

Nom nom nom!
Current weight loss: 2kg

Tuesday (100609)
1/2 cup fruit juice, 4 slices roast beef ham
1 pear, 1 guava
oven-baked chicken, 1/2 steamed fish

***

Wednesday (100709)
herbal soup w/ chicken, 1 Brand's chicken essence
grilled beef fillet w/ broccoli

***

Thursday (100809)
1/2 cup fruit juice, 2 crackers, 1 slice of cheese
2 crackers, 1 slice of cheese
Lots of soup w/ meats, veggie and tofu
1/2 can 100 Plus

WOD 100509

"Helen"

Three rounds for time of:
400m run
21 KB swings @ 24kg/16kg
12 pull ups

19:57 (KB@12kg, pull ups+GR)

Almost met Pukie today. A few reasons: I ran at night (less oxygen la :P), have been on this new diet of minimal/zero carbs a.k.a not enough energy, was pretty darn sleepy! Did pull ups with green and red band because Sister No.2 stole the orange one. It was slightly tougher. Nonetheless, it means improvement!

Nom nom nom! I've gotten pretty used to it and just an update, no one else in my family is joining me on this.

Friday (100209)
1/2 cup fruit juice, 1/2 Australian sausage, 1 cup Dutch Lady's mango yoghurt
Brand's chicken essence, Chicken w/ asam soup w/ lots of cucumber

***

Saturday (100309)
2 half-boiled eggs, 1 cracker, steamed chicken breast
1 pear
2 grilled lambs, 1 grilled chicken drumstick, 1 beef hamburger

The hamburger is explainable. It was Laurel's BBQ birthday shindig and to cut a long story short, THEY MADE ME EAT IT :( Fine, my will power fell but as you know, I actually set Tuesday Treats for myself to eat happily but looks like it's Saturday Snacks now. Such a waste booo :(

***

Sunday (100409)
1 green apple, 1 slice honeydew, 2 slices of ham w/ cucumber
broccoli+grapes+lettuce salad w/ 1 hard-boiled egg, 1/2 cup natural yogurt
Korean meats, lots of soup, lots of veggies

***

Monday (100509)
1 cracker, 1 slice honeydew
grilled beef fillet w/ cherry tomatoes
oven-baked chicken w/ basil+zucchini, pomegranate, bowl of clear soup w/ mushrooms

WOD 100109

WOD 093009
Deadlift 5-5-5-5-5

35/40/45/55/55 kgs

Skipped out on today's WOD because snatches give you bruises and my double unders are still underway! Deadlifts was quite a chill workout in despite of me struggling with the 55kgs but managed in the end (after several failed attempts -.-)! Nonetheless, yayy :)

Nom nom nom!

Tuesday (092909)
1 slice roast beef ham, 1 slice wholemeal bread, 1/2 cup fruit juice
1 Freddo, beef jerky, 1 Jacobs hi-fibre cracker
1 grilled beef fillet w/ grilled tomato and broccoli, 1 bowl of clear soup w/ veggies, 1 hard-boiled egg
Lots of water

***

Wednesday (093009)
2 half-boiled eggs, 1 cup fruit juice, 1 Jacobs hi-fibre cracker
steamed chicken breast, tomato salad w/ lemon juice, 1 hard-boiled egg, a bowl of clear soup w/ spinach
pear+pecans+rocket salad, 1 Jacobs hi-fibre cracker
Lots of water

Tummy finally showed its dissatisfaction. You get what I mean.. >) My tongue craved cheese and pasta today. Hope my body gets used to minimal (almost zero) carbs and pray for my will power to stay strong!

***

Thursday (100109)
1 banana
1 slice honeydew, 1 banana
grilled chicken breast w/ cherry tomatoes, salad w/ balsamic vinegar, 1 bowl of clear soup
Lots of water

So far so good ;)

WOD 092809

WOD 092609 (Saturday)

Three rounds for time of:
30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
30 Push Ups
30 Walking Lunges with a 20kg(M)/15kg(W) plate overhead

29:44 (MB@5kg, lunges@5kg)

Decided to avoid wall ball shots today but also because Saturday's WOD looked not-that-hard but boy oh boy, looks can be deceiving. Nearly died! Sister No.2 was going to kill me for dragging her into it too but am glad I managed to hit right under the 30 minute mark. Blood rush didn't last too long this time - VERY satisfying WOD.

My family or at least the women in the house are going on a grilled/steamed/low-carb diet which I am going to set. No heavy carbs and no oil/grease with the exception of Tuesday Treats until all The Sisters' weddings have gone and past. Gotta fit into that bridesmaid dress eh! This is going to be a real challenge for of all people ME a.k.a SANDRA TAN WHO LOVES TO EAT. Started today!

Nom nom nom: 2 slices roast beef ham, 1 slice wholemeal bread, 1 bowl melon soup, 1 cup of Emmi Swiss raspberry yogurt

We'll see how long this keeps up ;)

WOD 092509

21-18-15-12-9-6-3 reps of:
Handstand Push Ups
L-Pull Ups

36:44 (Press@10lbs, Pull+OB)

After 2 weeks of no PushMore and excessive eating in Australia, I was definitely not at my peak. The pull ups in the warm up was already killing me but rather glad that I managed to finish the WOD in about half an hour or so. The after soreness is definitely a pain.

Side note: SISTER NO.2 PRESSED 15lbs YESTY! It's a relatively long story but I had something to do with it la because there's only one pair of 10lbs DB. Anyways, SO PROUD OF HER :D I would've died k!

WOD 091609

PUSHMORED @ HOME

"Tabata Something Else"
8 rounds of 20s work and 10s rest for each of the following:
Pull Ups
Push Ups
Sit Ups
Squats

47, 45, 99 = TOTAL: 191
(No pull ups because there's no pull up bars at home)

Pretty contented considering how the push ups killed me. Best 12 minutes of my WOD life.

WOD 091209

In 20 minutes, do as many rounds as possible of:
Run 400m
Max reps Handstand Push Ups

*Note number of Handstand Push Ups completed each round.

6R (5,5,6,7,5,5) (Sub push ups)

Started on REAL pull ups for warm ups today with the orange band so no more jumping ones. I'll be working on them pull ups until I can perhaps do ONE (yes, just one first) without the band.

For WOD, subbed FULL push ups, I wanted to die but I didn't exactly max myself out because just when I put my knee down for a sec, Jon asked me to GO GO GO! Also, for my run, I did the first one so fast and during the next few, I got a bit lazy and walked a bit. Note to self: DON'T WALK DON'T STOP.

Pretty certain that I've been reaching my maximum heart rate though. The blood rush has been crazeee after runs yet I know I could've done more!

I always have these little shoulda coulda woulda moments after a WOD. Gonna push push more more the next WOD!

WOD 090809

For time of:
42 KB swings @16kg
21 ring dips
30 KB swings
15 ring dips
18 KB swings
9 ring dips

18:54 (KB swings@12kg, RD+G)

Did ring dips for the first time! Moved from the pipes to the rings with the green band for support (not so amateur now :P improving!). I suppose doing dips at home are really helping!

WOD 090509

Three rounds for time of:
800m run
50 squats
25 KB swings@16kg

38:52 (KB@12kg)
Terrible time!

WOD 090209

Three rounds for time of:
400m run
21 KB swings@16kg
12 handstand push ups

19:07 (KB@12kg, press@10lbs)
UP-ED KB weight!
I did FULL push ups for warm ups for the first time. Can manage 5 in a row before resting - working on it!

WOD 082709

21-15-9 reps of:
Handstand push ups
Burpees
Knees-to-elbows

16:59 (press @10lbs, knee raises)

Did FULL burpees for the first time. Pey was evillll but heck, I survived! :P

WOD 082509

Three rounds for time of:
400m run
21 KB swings @32kg
12 DB push press @50lbs

15:01 (KB@8kg, PP@10lbs)

Credit PushMore.

WOD 082209

Three rounds of:
1.6km run
- Time taken for each run is equal to rest time

8:54, 8:31, 7:51
Total time: approximately 25:26

Had a sweatier, more running-looking picture but I looked gross.
This will suffice.

I was very happy with my time that day but it was prolly so good also because that we ran under the shelter due to the rain and therefore, the distance was slightly less than 400m each round. Nonetheless, I thought I did pretty good - I DIDN'T STOP TO WALK WHOO :) except maybe once. I say it's the weather, t'was awesome to run in.

WOD 082109

"3500kg For Time"
- Each lift begins from ground to overhead

24:38 (Push jerk DB@15lbs x 294 reps = 2000kgs)


This was insane and I only did less than half of what most of them did! Some guys did 100 reps of 45KGS on the barbell. INSANE!

WOD 082009

Three rounds for time of:
800m run
30 sumo deadlift highpull @32kg
30 push ups

31:31 (KB@12kg, knee push ups)

WOD 081809

"Pey"
3 rounds for time of:
18 pull ups
8 handstand push ups
19 ring dips
83 squats

22:41 (ring rows, press@8lbs, pipe dips)

WOD 081509

Four rounds for time of:
50 walking lunges
25 DB push press @ 25lbs

24:48 (10 lbs)

WOD 081209

45-30-15 reps for time of:
KB swings @ 24 kg
Push ups
Double unders

18:39 (KB@8kg, knee push ups, sub double unders = squat jumps)

WOD 081109

Four rounds for time of:
400m run
50 squats

24:49

WOD 081009

100 pull ups for time

33:27 (ring rows)

WOD 080609

21-15-9 reps of:
Double KB front squats @ 24kg
Handstand push ups

9:59 (KB@8kg, press@10lbs)

WOD 072309

Four rounds of:
400m run
400 rope skips

43:03 (3 rounds)

WOD 072209

For 15 minutes, do as many rounds possible of:
10 handstand push ups
15 goblet squats @ 20kg

5R+10+10 (sub HSPU = press@7lbs, squats@8kg)

WOD 072009

For time of:
50 wall ball shots @ 20lbs
50 KB swings @ 16kg
50 walking lunges
50 knees to elbows
50 burpees
50 double unders

33:42 (WB@3kg, KB@8kg, knee raises, knee burpees, sub skips = tuck jumps) (30 reps)

WOD 071509

100-75-50 reps of:
Squats
Double Under (sub 1 double under = 3 skips)

26:00 (sub skips) (75-50-25 reps)

WOD 071309

Mini Cindy

3R + 5, 4 (J. pull ups, Knee PU)