CrossFit WOD

Tuesday 25/4/2017

(I) 5x2 3 position snatch (3sec paused) - 20kg,24kgx2, 26.5kgx2

(II) EMOM 7 min - 3 Hang Power snatch - 28.6kgx3, 33.6kgx4

WOD

5 RFT (20min time cap)

4 clean and jerk 205/135# (power clean 40.17kg)

6 Bar muscle up (6 jumping pull up and 6 assisted ring dip)

25ft handstand walk (5 wall walk)

score: 4 rounds only!!! Box was crowded! too many people!

Day 1 Herbalife challenge!

CROSSFIT WOD

Friday WOD

warm up
Run 1 lap

(I)   3x5 snatch balance - 15kg, 20kg,22.5kg and 24kg. (practice..practice..practice)
(II)  5x2 clean high pull - 37.5kg x2 46.75kgx3
(III) 5x5 strict pull up - using resistant band

WOD
15-12-9

Burpees
wall ball (14lbs)
box jump
Run 1 lap each round

my time: hmm...more than 15 minute..LOL

November 19th 2014

Wow...sudah lama terbiar ini blog..haha...sekarang baru ingat.."Oh saya ada blog pula tu tau" Sometime teda idea ba..
Everything change..
Sekarang saya sudah bekerja di Singapura.

Today is my day off..but as usual..bangun awal la..mana dapat tidur sampai 11am..haha..
Seperti biasa...bangun...cuci muka..gosok gigi..buat kupi..haha..dan baca firman Tuhan.

"Pada suatu kali bangsa itu bersungut-sungut di hadapan Tuhan tentang nasib buruk mereka, dan ketika Tuhan mendengarnya bangkitlah murka-Nya. —Bilangan 11:1"

Karena berkeluh-kesah itu akan meracuni hati dengan sikap tidak tahu berterima kasih dan dapat menular, Allah harus menghakiminya.

Inilah cara yang pasti untuk mengucapkan “selamat tinggal” pada sikap keluh-kesah dan tidak tahu berterima kasih: Setiap hari, marilah mengingat kembali kesetiaan dan kebaikan Allah bagi diri kita.

Ok...itu la yg saya belajar pada hari ni.

Lepas tu...I did my home workout. Sudah satu bulan lebih teda pi crossfit. jadi hari ni..i did Zuzka Light punya workout. She is my favorite online personal trainer. I've been working out with her since year 2010.

Ok la..saya ini saja la buat kali ini...hahaha..

Welcome October!!!!

My first workout of the month... :)

Warm Up: 4 minute

10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches

10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (push up position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (push up position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Push ups 

Sandbag Workout

20 rounds: 15 sec Rest :45 sec Work

1. Sandbag Lateral Lunge (Rt) : 16,10,14,12

2. Alternating Single Leg Deadlifts with 5 rows at the top : 3,3,4,3

3. Sandbag Lateral Lunge (Lt) : 14,13,13,11

4. Alternating Lunge with a clean on the deceleration : 6,8,8,7

5. Bear Hug Squat : 12,8,8,10

*12 kg Sandbag

Cool Down & Strecthing
10 minute

May Challenge Day 2

Wednesday May 2nd 2012

Meal 1
Oatmeal
Protein Shake

Meal 2
5 Egg whites (1 whole egg)

Meal 3
Protein Shake - post workout

Meal 4,5 & 6
brown rice
Sauteed Cabbage + Carrot + Tofu

Water 3L./day

Workout

Spartacus Sandbag Workout

45:15 interval

3 sets with 2 min rest in between

1.Shoveling:20,17,18

2.Sandbag Zercher cleans: 15,14,11

3.Rotational deadlift: 17,16,15

4.Bentover rows: 22,18,15

5.Rotational back lunge L:15,12,12

6.Sandbag overhead press:11,10,8

7.Rotational back lungeR:13,12,11

8.Sandbag Snatch:9,8,7

9.Rotational high pulls:11,8,10

10.Sandbag squats:14,11,12

*13kg Sandbag

May Challenge Day 1

Tuesday May 1st 2012

Meal 1
2 steam bun (lotus and red bean)
Ice coffee...(hot day!!)

Meal 2
Post workout
Protein Shake

Meal 3,Meal 4 & Meal 5
Brown rice 4oz
sauteed- cauliflower with carrot, Lady finger with achovies, sardine with tomato sauce(canned)

Meal 6
4 half boiled egg (egg white)

Water 3L/day

Workout

A1: Grasshopper - 28,27

A2: T Push Up - 8,5

A3: KB Ab Extensions - 28,20 (used med ball 10lbs)

B1: Mountain Climber - 50,50

B2: Knee Touch Push Up - 9,10

B3: Leg Raise to Bump - 18,18

C1: Sprawl - 6,7

C2: Wide Grip Push Up - 10,7

C3: Hand Walk Out - 7,7

D1: Split Squat Jump - 17,16

D2: Diamond Push Up - 5,6 (on my knees)

D3: KB Sit Up - 18,16 (med ball)

E1: Deck Squat - 4,5

E2: In & Out Push Up - 4,3

E3: Half TGU - 7,7 (i put med ball in the bag with handle)

HE: Burpee - 8 rounds-15:15 - all 4 reps

*1: 2 x 20sec

* 2: 2 x 30sec

*3: 2 x 60sec

Workout of the Day

Monday, April 30th 2012
Ultimate sandbag training
Immortal Workout
35 rounds
30sec work/15sec rest
1) Rotational Lunge Around the world : 4,3,5,3,4
2)Staggered stance shoulder to shoulder thrusters : Lt: 10,4,5,5,5 Rt: 9,5,5,5,6
3)Lateral lunge Swing chop : 5,4,4,4,4
4)Single leg grip rows : Lt & Rt : all 10reps
5)Lateral plank pulls : 10,10,10,12,14

Form-not good! need more practice!

13kg sandbag..damn heavy! crazy!!

Its a good workout then.. :)