Wednesday, September 30, 2009

Deadlift 3-3-3-3-3

150kg-155kg-155kg-157.5kg-157.5kg

Overhead Squat (OHS) 3-2-1-1

30kg-35kg-40kg-45kg

Not too bad for the deadlift. Grip still failing alittle but slowly getting better. Need to start working on the OHS. Feeling goodddd. haha.

Evening WOD:

6x3min Rowing intervals.

Rest intervals #1,3,5 are 1 min while rest intervals #2,4 are 3 mins.

Quite a painful workout but it felt good.

this is lester at 9:52 am.

Tuesday, September 29, 2009

"G.I. Jane"

100 reps of burpees/pull-up combination for time.

Finisher

Clean 60kg 3-3-3

Did not do a full G.I. Jane workout as cheok was joining me to try what crossfit is about. So we did 5 alternating sets of 10 reps of the combination. Still quite taxing but felt good. Only thing is the chin-up bar in school is quite irritating as it keeps getting in the way. Also worked on my technique for the clean/power-clean. Trying to go into a deeper front squat position to catch the bar but my feet alignment seems to be too wide. Need some tips from morgan soon.

Possibly another WOD with cheok tml. see if he's game for it. haha. might put videos up one of these days if i get to it. haha.

this is lester at 5:02 pm.

Monday, September 28, 2009

just gotten into crossfit.

crossfit: constantly varied, functional movements executed at high intensity.

did one of the WOD on the main website:

no name (some called it 95lb Humble-Pie =))

95lb Thrusters, 5 reps
95lb Hang Power-Cleans, 7 reps
95lb Sumo-Deadlift High Pulls, 10 reps

for time.

5 rounds + 5 Thrusters + 7 Hang Power-Cleans, 5 Sumo-Deadlift High Pulls.

this is lester at 2:12 pm.