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.. :)

April Challenge

My April's challenge was END!!! I made It!!!
It was a April Abs & Ass Challenge from The Sweaty Betties..

Here the Deal:

EVERY DAY WHEN YOU WAKE UP and EVERY NIGHT WHEN YOU GO TO BED—

You had April 1st off– so get to work! #dontbeabitch

Week 1- Abs– 30 crunches

                 Ass– 30 Air Squats

Week 2- Abs– 40 crunches

                  Ass– 40 Air Squats

Week 3- Abs– 50 crunches

                  Ass– 50 Air Squats

Week 4- Abs– 60 crunches

                 Ass– 60 Air Squats

http://thesweatybetties.com/?p=627

Workout of the Day!

ZWOW #15
5 rounds for time
10 reps each

Ground to overhead
Single leg weighted squat
Skull crushers
V-up
180 Lat Jump Burpee
*2 round-7.5kg,3 rounds 10kg
*V-up last 3 rounds-hanging leg lift,toe touch the bar

My time: 40minute 31 seconds

Meal 1:
Coffee
bread 1 slice

Meal 2
Udon soup

MEal 3
coffee
2 slice of bread

Meal 4
Brown rice
vege-soup and sauteed vege

Meal 5
Kopi ping

Xuely's Diet Challenge Day 30

Friday,April 27th 2012

Day 30!!! wooohoooo....it's over...but its a terrible day....not enough sleep,not enough water...eating out..:D
I always have to face this problem..FRIDAY!! I slept for 3 hours only...so blur. I need to sleep!!!!!
No workout today..

Meal 1
Banana muffin

Meal 2
1 small bowl porridge with 3 vege..(vegetarian)
1 cup of chinese tea

Meal 3
Dark Mocha Ice Blended
(less,less sweet,soy milk)
Chicken Finger Sandwich

Meal 4
Steam Fish(kembong fish)
1 bowl of white rice
1 cup of Chinese tea ice

Water...1L

No Workout!

Xuely's Diet Challenge Day 29

Thursday, April 26th 2012

Meal 1
Protein Shake
1 Slice Bread

Meal 2
White Rice-about 3oz
Spinach,Steamed egg and chicken thigh

Meal 3
Bee Hoon(Rice Vermicelli) Chicken Soup
(cabbage,tomato,sweet potato,carrot and chicken drumstick)
1 cup of coffee

Meal 4 & Meal 5
ABC soup

Water 2L/day

Today Workout

4 rounds
30 Air Squat
30 Push up
30 Sit up

Xuely's Diet Challenge Day 28

Wednesday, April 25th 2012

My Treat Of the Day!!!!

Egg tart...Made by my friend...Vivien..:)

Durian Cheese Cake...Another treat from my friend..Vivien..
so delicious....yummy!!

My Meal of the Day....

Meal 1

Protein Shake

1 slice of bread with peanut butter

Meal 2

1 can of tuna

15 almonds

1 Kiwi

Mustard

1 cup of coffee

Meal 3

Post workout- Protein Shake

Chicken Drumstick,Corn,sweet potato and carrot soup

(no salt)

Meal 4

Chicken Drumstick,corn,sweet potato and carrot soup

1 Egg tart...

Again...Durian Cheese cake...share with friend..can't eat the whole thing..lol

1 cup of coffee

Meal 5

same as meal 4..but no more egg tart and Cake! 

Water 3L/day

Today workout..Awesome...

Warm up with

20 Sit ups

20 Air Squat

6 rounds

4 rounds

10 reps each

1) Rotational clean & press 

2) Off-set two point row

3) Bear Hug Squat Hop

4) Supine Shoulder to Shoulder press

5) Grip Rows

My time: 38 minute 14seconds

13kg Sandbag

My cool down....100 Mountain Climber-2 minute 16seconds

Xuely's Diet Challenge day 27

Tuesday,April 24th 2012

It was a Lazy day for me...so lazy to prepare my meal..lazy to workout...I don't want to do anything..But I did some mini challenge for me...haha...so whole day I did 120 crunches and 120 Air Squat..
Here my meal of the day...

Meal 1
Protein Shake
1 pc of Bread with peanut butter

Meal 2
I ate outside..I went to the Subway
6" Honey oat bread with turkey breast and chicken.
Salad,thousand Island and mayonnaise dressing
1 cup of coffee..so sweet..I need to add water..yeeeeee....

Meal 3 & Meal 4
Instant noodle Thai Tom Yum
I add some cabbage,seaweed and egg.
1 cup of 3 in 1 coffee...(only meal 4) so sweet..keep adding water..haha..

Meal 5
2 half boiled egg
1 teaspoon of soy sauce

Water 2.5L/day

Lazy song by Bruno Mars
for my lazy day.....LOL

my motivation for today!!

Xuely's Diet challenge Day 26

Monday, April 23rd 2012

Meal 1
5 egg whites
Oatmeal

Meal 2
2 slices bread with peanut butter
Fruits : 4 strawberry & 1 kiwi

Meal 3
post workout
Protein Shake

Meal 4,5 & 6
sweet potato
Bok choy
Chinese herb chicken soup

Before bed
Protein Shake

Water 2L/day

Workout

Sweaty Betties' Challenge #4

Complete 4 rounds of following exercises.

50 Pop Squats

*I replaced with  Low Jack jump ( Feet apart = 1 rep)

40 Plank Straddle 

*Feet apart = 1 rep 

30 SDHP (Sumo deadlift high pull) 

*I used 13kg sandbag

20 Jump Squats or Air Squats

10 burpees

:My time was 35minute 19 seconds...

Finally I got the chance to do this Sweaty Betties challenge! Sorry Wipawee!  I almost stop at 2nd rounds..haha
but I made it! It was killing me!!!

                                                                 

Xuely's Diet Challenge Day 25

Sunday, April 22nd 2012

Meal 1
Protein Shake
1 slice of bread with sugar free strawberry jam
1/2 pcs of you tiao-made by my husband

Meal 2
Fried Rice-brown rice+vege+fish cake & egg
Coffee-2 in 1

Meal 3
Pineapple
Plain yogurt
Raisin
2 half boiled egg

Meal 4
Post workout
Protein Shake

Meal 5
4oz Brown Rice
Soup-bitter gourd+tomato+fish ball+tofu & 1 egg
Vege- Bok Choy+Fish Cake

Meal 6
3 pcs-chinese food..don't know the name..haha
Coffee-black

Water 3L/day

Workout

First of the Month-Volumize your Glutes by Scott Herman
3 Exercsie
5 Rounds
NO REST!

1) Pyramid Kickback-25 per leg
2) Super Deep Squat - 50 reps
3) Single Leg Hip Thrust - 25 per leg

My time: 28 minute 52 seconds

Xuely's Diet Challenge Day 24

Saturday, April 21st 2012

Meal 1
Protein Shake
1 slice of bread with Sugar free Strawberry jam

Meal 2
Fried Mee Hoon with 1 egg
1 cup of 2 in 1 cafe

Meal 3
Pineapple
4 hard boiled egg white

Meal 4-Post workout
Protein Shake

Meal 5
1/2 cup brown rice
Bitter gourd with egg
Vege,Fish ball and tofu soup

Meal 6-outside food :)
Fruit Rojak...yummy!!
1ce Lime tea

Water 3L/day

Workout

ZWOW 14
5 rounds for time
10reps each
Push Press
Thrusters
Back Curl Lunge
Preacher Curl
Weighted Lunge jumps
Broad Jump Burpee
Result: 32 minute 52 seconds
I'm using 5kg Dumbbell each
*the preacher curl with squat was hard!! whoaaa...

Another training...
5 minute challenge-Hanging leg lift-toe touch the bar
Result: 25reps

Incline Leg raise: 50reps
Hanging Side raise: 50reps

Xuely's Diet Challenge Day 23

Friday, April 20th 2012

Meal 1 
12noon
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Tuna Mayo


Meal 2
2:30pm
Dry Wantan Mee with soup (small)
1 cup Chinese Herbal Tea


Meal 3
6pm
3 You tiao (breadstick)
1 cup black coffee


Friday..haha...only 3 meal..not a normal day for me this time,my Night off...I finish work at 7am..slept at 8am to 11am..
Slept early..9pm :)
No workout..

Xuely's Diet Challenge Day 22

Meal 1
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Peanut Butter


Meal 2
6 egg white(1 whole egg)


Meal 3
Sweet Potato(small)
Chicken breast & Cauliflower
1 cup of coffee


Meal 4
Cauliflower & Chicken breast


Meal 5
Lotsa fruitss....china pear,kiwi & Strawberry with low fat yogurt


Meal 6
Same as meal 4


Water 2L/day


Workout...my own workout.
400reps easy workout.
50 Regular crunches
50 Air squat
50 Medicine ball Russian twist (1+1)
50 Medicine ball overhead lunge
50 Sumo Push up
50 Sandbag curl
50 Pyramid Kickback 50 each leg

Xuely's Diet Challenge Day 21

Meal 1
Protein Shake 
1 scoop Nutrilite All Plant Protein Powder
1/2 packet Positrim Drink Mix-Dutch Cocoa Flavour
2 Slice Sprouted Wheat Bread
Peanut Butter

Meal 2
1 handful Oatmeal
10 Almond
dried cranberries

Meal 3- this one not good...hahaha...went out with my friend
1 bowl Spicy Korean Noodle soup with egg and shredded pork
1 cup Ice coffee

Meal 4
Tuna Sandwich
2 slice sprouted wheat bread
Tuna Mayo
Slice tomato,cucumber and onion and avocado
Fruit-china pear,kiwi and strawberry
1 cup coffee-No sugar

Meal 5
Same as Meal 3
but no coffee..

Water 2L/day

NO WORKOUT TODAY...hang out with friend..
But I did 100 crunches and 100 Air squat.. :)

Xuely's Diet Challenge Day 20

Meal 1
Protein Shake
2 slice of Sprouted wheat bread with peanut butter

Meal 2
6 egg white
1 whole egg
1 slice of low fat cheese
1 tbsp olive oil
(scrambled egg)
5 tbsp of oatmeal with dried cranberries

Meal 3
Post workout
Broccoli with chicken breast
sweet potato(small)
5 slices of china pear
1 cup of coffee

Meal 4
Tuna Sandwich
(2 slice of sprouted wheat bread,tuna mayo,slice cucumber and tomato)

Meal 5
French Bean with chicken breast
Sweet potato(small)
5 slices of china pear

Meal 6
Protein Shake

Water 3L/day

Workout:

My Body Rocks!
12 minute
12 rounds-50sec works/10 sec rest
1) Prisoner squat jump & Elbow to knee touch : 30,26,30
2) 10 mountain climber + clean & press + squat & press using Sandbag : 4,4,3
3) Squat & Front Raise using Medicine ball : 15,15,15
4) Under touch toe & 2 elbow 1/2 burpee jumps : 6,6,8

Abs Bonus

Rock Hardcore

4 minute

4 rounds- 50sec work/10sec rest

1) Bike Abs(L&R alternate) & touch & lower : 10 reps

2) Punch Abs: 15

3) Side leg lift & Forward leg touch -left leg : 10

4) Side leg lift & Forward leg touch - right leg : 10