WOD

Today killed me!

Haha!

Well, was a busy day, so I got to the gym late, I realized that I would be late to work if I did the workout on the board

21 KB Snatches @ 24kg/16kg, L & R
50 Double Unders
15 KB Snatches L & R
50 Double Unders
9 KB Snatches L & R
50 Double Unders

My skipping sucks.

So, due to the fact I hate being late, I did a separate workout.

"DO AS MANY ROUNDS OF BURPEES AS YOU CAN IN 10 MINS"

(A burpee is when you do a push-up but between EVERY pushup, you have to jump up and clap your hands)

I lost track around 30 burpees in.

Killed me to the point I laid there, after the 10 mins, and made snow angels with my sweat :D

On another note,

Just wanna take this time to acknowledge a legend in the of football, Sir Bobby Robson.

I may have been too young to understand how far he took England in World Cup 1990.

I may not be a Newcastle United fan, PSV , Porto, Fulham, Sporting, but was at least a Barcelona fan, although too young to appreciate him as their manager.

But I do know he was one of the most liked guys in football and did great things, as a human, football player and manager!

Watching him either as pundit or being interviewed, he always struck me as being highly passionate about the game and just an all round nice guy.

Heres to you Sir Bobby Robson! You wont be forgotten!

WOD

Today's workout shattered me

Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

(If you fail to finish within the allocated minute, your out of it!)

I pushed myself to ALMOST 7 before knocking out.

However, I completed up to 15 rounds, off the clock.

SHATTERED!

WOD

100 Double Kettlebell Push Presses
Time taken: 23min 41 seconds.

Weight: 12 kg per kettlebell

Today's workout was tough! I was struggling, especially on the left shoulder, but I managed to complete the workout so I was happy.

Struggled so much though I could only do 5 reps at a time.

For fun, I went back in the evening and did a 2km run. Time taken was 11 mins.

Why am I building my stamina? Ill explain in another post :)

On another note, check out who I met the other night!

With Jonny Evans Of Manchester United!

With Darron Gibson - Manchester United

Wth Rio Ferdinand- Manchester United and England.

I am not a Manchester United fan, but still, to meet people you watch every Saturday night, was awesome.

Also met Van Der Sar, Rooney, Owen, Macheda, Anderson, Evra and Ben Foster.

Met Nani and Fletcher too actually.

Oh and I saw Gary Neville and Ryan Giggs ;)

Questions

So some people have started wondering what I use to workout.

Well, the most basic tool is my body!

Your weight is what you are pulling up, pushing up, ring dipping etc.

Anyways, here are some other tools of the trade!

Kettlebells: Various workouts you can do with these, weights vary. Currently Im swinging 20kg kettlebells

Skipping rope. No explanation needed! Every workout starts out with 5 mins of skipping.
Many workouts also incorporate the skipping rope.
My skipping sucks.
BUT
Im trying my best to do "double unders"- swinging the rope TWICE under you with one jump.


Pull up bar: Again, no explanation needed. Incorporated into every 'warm-up' (along with skipping, push-ups, pull-ups, sit-ups) and into many workouts too!


Gymnastic rings:
No, thats not me in the picture!

Anyways,a fair few workouts you can do with the rings like muscleups, ringdips etc.

Well, there you go!

Tomorrow, if all goes to plan, Ill be hitting the gym tomorrow morning instead of afternoon :)

WOD

"Helen"
3 rounds for time of:
400m Run
21 KB Swings @ 24kg(M), 16kg(F)
12 Pull Ups

My Time: 18min38secs

Today was tough! Predominantly because I upped the weight of my kettlebell to "20 kg" today, initially struggling, but hey, you gotta push-more! No pun intended.

Also was very hot today so doing the 400m run was especially tiring.

More tomorrow!

Workout Of The Day (WOD)

"The J.T"

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

My time today was 11mins 35 seconds.

I substituted the "handstand push-ups" with "pike push-ups" (a box, approx the height of my hip, is placed against the wall, legs straight on them, hands on the ground doing push-ups. Body is in a "L" shape)

One blue rubber-band to assist my ring dips.

I was VERY pleased with the workout today and surprised myself!

As for diet, its the been the usual. Lots of protein shakes (x3 a day), one dose of creatine after the workout.
For food, lots of meat (steaks, chicken, fish) and vegtables.
Also bread and grenola breads for energy.

Hardly any rice! In fact, none today.



With the Ying Yang twins last Friday on the hitz party



With The One And Only Fatman Scoop last Friday!

:D

The Weekend

This weekend there was no workout!

Im making a conscious decision to only hit the gym on weekdays and keep the weekends free and easy.

However, I did play futsal on both days, for just over 1 hour on Saturday and for several hours, in Kajang, today.

Really pushing my stamina!

Gotta be done though...


Back to the gym tomorrow!

NO Workout Today

No workout today, taking Saturday and Sunday off.

Hopefully will be playing futsal today!

In other news, from Comic-Con:

Gary Oldman just announced at the Warner Bros. Book of Eli panel that a third Batman film will go into production next year.

"I think the next Batman is next year," he told a fan who asked about when the long-awaited "Dark Knight" follow-up would hit, "We start shooting next year. You didn't hear that from me."

-Ripped from Superherohype.


THATS AWESOME NEWS!

Workout Of The Day (WOD)

This was today's workout :D

Seven rounds for time of:

10 Single Leg Squats, Alternating
12 Ring Dips
15 Pull Ups

My time was 18mins 33 secs and I had the rubber band to assist my pulls.

Very tiring, but hey, no pain no gain.

I'm struggling on pull-ups due to a lingering injury on my left shoulder. Only thing I can do is keep working it till it gets stronger!

All in good time....

Anyways, I'm a big video game fan, currerntly hooked onto Ghostbusters The Video Game.

So, looking at release dates for various games this year, I reckon the fourth quarter of this year will be one of the best

Check this out:

Batman: Arkham Asylum ( August 25th 2009)

Dirt 2 ( September 8, 2009)



Marvel Ultimate Alliance 2 ( September 15th 2009)


Need For Speed Shift ( September 22, 2009 )


Uncharted 2: Among Thieves (October 13th 2009)


FIFA 10 (October 2009)


Saw The Videogame (October 2009)

Call Of Duty 6: Modern Warfare 2 (November 10th 2009)


Pro Evolution 2010 (November 2009)


WWE Smackdown Vs Raw 2010 ( November 2009)


Army Of Two: The 40th Day ( Q4 2009)


Assassin's Creed 2 ( November 17th 2009)




Most are sequels, but hey, I loved the first ones ;)

Welcome

Hi!

Well, I thought I would set-up this blog with two purposes:

1) Monitor my workouts which I've just started at Pushmore gym.

Let me stress, this is not a 'conventional' workout. Its called 'Cross-fit'.

There are no machine weights there. The key is intense workouts, using kettlebells, gymnastic rings, pull-ups, sit-ups etc.

There is also a time element to almost all workouts, from "how long it takes", "do as many reps as you can in X amount of time" or "Start a new movement at the top of every minute"

This workout has invigorated me and I am thoroughly enjoying it. Feel free to join me at anytime !

Secondly: Just post whatever interests me!

So to start everything off, here is my 'before' picture, taken a few weeks back.




And to start, here was todays workout

RUN 400 METERS/ SKIP 400 SKIPS :
TIME TAKEN : 33.00 Mins

Next-up : More on my diet for these workouts!

On another note, do check this out, "Google Voice".
Its amazing, syncs all of your phone numbers into one and can even send your voicemail in text format!