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)