Rowing Push Press 40kg Box Jumps Sumo-Deadlift High Pull Wall ball 6kg (to the ceiling)
Did not count the reps. Wanted to just destroy myself. But it was quite tough. Think i am going to do this workout quite often. it's one of the better workouts.
this is lester at 2:53 pm.
Thursday, October 22, 2009
Wednesday's workout
"Fran"
21-15-9
95lbs (42.5kg) Thrusters Pull-ups
For time.
10:30. Was quite winded. Thought i would have done better. But it's okie. I will work on it. haha.
Today's workout
Shoulder Press 1-1-1-1-1 (max 62.5kg) Push Press 3-3-3-3-3 (max 62.5kg for 3 reps) Push Jerk 5-5-5-5-5 (max 62.5kg for 4 reps on the third set)
I couldnt finish it. Something leaked in the lab and the class had to use the gym. so i had to go off. This was harder than the single-rep ones. I somehow couldnt finish the push jerks although it was supposed to be easier.
this is lester at 5:45 pm.
Sunday, October 18, 2009
Friday's Workout Deadlift (80%): 3x3 @ 160 kg Speed deadlift (65%): 3x3 @ 130 kg (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 105 kg Stiff-leg deadlift: 3x5 @ 60kg Bent over row: 3x5 @ 80kg Underhand (reverse) grip lat pulldown: 3x5 @ 60kg Arched back good morning: 3x5 @ 25kg
this is lester at 11:27 am.
Thursday, October 15, 2009
contemplating a rest day today. haha. will see if my hands are itchy or not.
here's something to make you laugh or get offended in some cases. =)
this is lester at 11:30 am.
Wednesday, October 14, 2009
No this is not my second workout for the day. just to clarify, the previous workout is for yesterday (13th Oct). I was too stoned to type it out last night. so i did it this morning. Here's today's workout.
Grace
30 Clean-and-Jerks for time.
Time: 8mins:10sec.
Quite happy yet disappointing. Happy that i managed to clear 10 without stopping. Sad that the rest were pretty slow (i.e. single reps near the end).
Went on to do a Deadlift-Burpee workout as well..
5 rounds for time: 5 Deadlifts 100kg 10 Burpees (Jump and clap at the end of the movement)
Only managed two rounds before i decided that that was enough. haha. Will attempt this one again next time. But what they said in the Crossfit movie was true.. The first set of deadlifts are okie. It's the subsequent sets that make u think about your back...
this is lester at 4:00 pm.
Brutus
1 hang power snatch, 1 overhead squat, 1 ring dip (substituted with 1 parallel bar dip) 2 hang power snatches, 2 overhead squats, 2 dips 3 hang power snatches, 3 overhead squats, 2 dips 4 hang power snatches, 4 overhead squats, 2 dips all the way till 10..
run 800m
10 hang power snatches, 10 overhead squats, 2 dips back down to 1..
for time.
58 mins and a couple of seconds.
Not too bad for finishing within the hour. but perhaps could be slightly faster. haha. closer to an hour of pure work. hahaha. painful.. but i love it. =)
Not too bad that i hit 185kg. But the form wasnt too good. The 180kg one was not too bad in terms of form. haha. so i am officially in the 4-cookie club. =)
Quite disappointed that i failed at 180kg. But will keep trying. A couple more weeks to go. so wish me luck.
this is lester at 2:37 pm.
Sunday, October 04, 2009
Shoulder Press - Push Press - Push Jerk
40kg-45kg-50kg-55kg-60kg-60kg-60kg
Perform all three exercises at a go. Round is not counted if bar is racked at any point of time.
Got paul to try this for today. Not too bad for a start with the push jerk. Went up to 60kg as well without feeling much discomfort apart from the wrists. But that's normal. Just need more stretching to be done.
this is lester at 1:12 pm.
Friday, October 02, 2009
20 rounds of Angie
5 pull-ups 5 push-ups 5 sit-ups 5 squats
For time.
26:20mins.
Cheok joined me as well and finished in 33:40mins. Not bad for a first time and his first full workout! haha. but this workout i felt really needed to be done quick to have better benefits. but all is good! helllll yeaahhhhh!
this is lester at 12:14 pm.
Thursday, October 01, 2009
As many rounds in 20 mins:
15 Kettlebell Swings (20kg) 15 Squats
7 rounds + 15 swings
Finisher
50 pushups for time
56 seconds. not good enough.
Lower back aching before workout. Lower back aching ever worse after workout. woohooo! haha. legs had an amazing pump.
