WOD

Weds:

Weighted Pull Ups

3-3-3-3-3

Shoulder not strong enough for weighted pullups (my weakest point) so opted to go with the lowest band (blue) for assistance and do 5 rounds of pullups. Do as many as you can per round.

Rest for approx 3 mins in between.

6-5-6-5-3

Oh, I finally found a decent pull up for home use. Installed it and shall work on strengthening the shoulder :D

Thursday:

21-15-9 of:

Handstand Push Ups

Burpees

Knees-to-Elbows

(Subbed handstand pushups for 'pike' pushups)
-Time taken 16.14.

Was aiming for 15 mins but unable to reach it.

Next time!

WOD

Monday :

"Cindy"

In 20 minutes, do as many rounds as possible of:

5 Pull Ups

10 Push Ups

15 Squats

I managed 12 rounds + 5 pull ups, 10 push ups and 13 squats. Meaning I was 2 short of my target of 13 rounds! DARN

Tuesday:

Was out from 10am till...now. Haha. No time sadly to workout today. Which is good I guess, having the occasional off day.

Must hit the gym hard tomorrow :D

WOD

Thursday:

Three rounds for time of:

800m Run

30 Sumo Deadlift Highpull @ 32kg

30 Push Ups

(weight was 24kg)

Time taken: 29:41

Was very happy getting under 30 mins :D Somebody finished just before me, saw his time was 28 mins so pushed myself to finish under 30

Friday:

Bring a total of 4,500kgs (3,000kgs for women) from ground to overhead.

- You choose the weight and exercise. Kettlebells, dumbells, or barbell, your choice.

- Every rep must start from the ground and finish overhead.

- Example would be to do 188 reps of KB Clean & Jerk @ 24kg(188 X 24kg=4512kgs).

- Record total time, reps and exercise used.

*For those who are curious, a medium sized Asian elephant weighs in at about 4,500kgs. So, move that elephant for time!

I choose to do a push press with kettlebells. 12kg per kettlebell.

12kg x 2 is 24

4500= 188 push presses.

188 push presses!

Really struggled but managed a time of 50 min and 33 seconds.

Thats me and Bryan from Boys Like Girls :D :D :D

WOD

Sorry,

Been busy so neglected to post my workouts from the past two days

Tuesday:

Three rounds for time of:
18 Pull Ups
8 Handstand Push Ups (I subbed with dumbbell presses @ 20lbs)
19 Ring Dips
83 Squats

(note: Was Pey's birthday on the 18th so take notice of the reps: 18/8/1983 her birthday :D)

My time taken: 18:23

Overall to do over 240 squats is a killer! Hahaha


Wednesday

2 minutes of Double Unders
2 minutes of Sit Ups
90 seconds of Double Unders
90 secs of Sit Ups
1 minute of Double Unders
1 minute of Sit Ups
30 seconds of Double Unders
30 seconds of Sit Ups

-I stil can't do double unders ( skipping rope goes around twice for once jump) so I did 'squat jumps' instead.

Total: 115 Squat Jumps / 101 Sit-Ups- 216 reps in total.

So over these past two days I've done a lot of squats.

I better have the Brad Pitt ass soon :D


Pictures all taken from Pushmore's official website so due credit to them :)






BTW: This is my friend. Her name is Buddy or chap.


And because Manchester United lost last night to Burnley

Rio and myself :D hahahah

OMG

Hey,

So recently Rexona launched their K-Queen contest.

Basically sing and you stand a chance to go to your idol's hometown.

Awesome prize I say!

Anyways, I was one of the invited guests to the launch and they forced me to sing....

I can't sing for nuts.

Enjoy :D




and a bonus video

WOD

Three rounds for time of:
25 KB Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

Time: 15: 23 (If i remember the seconds correctly)

Left shoulder felt funny today (lingering injury of mine due to dislocation, and due to a odd fall during futsal on the weekend) so I swung 20kg and Push Jerked 20Ibs (although the right arm had ease, left struggled)

Didn't workout on Fri/Sat due to my dad being in town for a short time!

On another note:

Interviewed some people on the weekend, Audrey (recognize her from a certain blog? :D ) , Jojo Struys, Timothy (he of Nuffnang fame) and my collegue Junior!

Theres a new blogger show coming out soon...look out for it :)

WOD

Overdue post from yesterday

In 15 minutes, do as many rounds as possible of:

10 Medicine Ball Cleans

10 Pull Ups

(Medicine Ball weight: 20 pounds)

Managed to get to 7 rounds + 4 medicine ball cleans.

Pull ups were what got me!

WOD

Overdue post from yesterday

In 15 minutes, do as many rounds as possible of:

10 Medicine Ball Cleans

10 Pull Ups

(Medicine Ball weight: 20 pounds)

Managed to get to 7 rounds + 4 medicine ball cleans.

Pull ups were what got me!

WOD

45-30-15 reps for time of:
KB Swings @ 24kg
Push Ups
Double Unders

My time: 20:48 seconds

KB swings were at 20 kg for me, double unders swapped for squat jumps (PAIN!)

Struggled with the KB swings, second time swinging on 20 kg.

Here are some pictures taken of my work outs over the past 2 months (n.b- credit to Pushmore Fitness Centre for the pictures )






Some of my "Sifus" :D

WOD

Yesterday's workout:

Four rounds for time of:

400m Run

50 Squats

My time: 18.45

Was happy since I was going for sub 20...and I just made it :D

WOD

Sorry,

A little bit delayed,

100 pullups for time : 19.35 *with green belt to aid*

HARD!

WOD

Today was tough!

3 Rounds for time of:
30 SDHP @24kg
30 Wall Balls Shots @ 20lbs

Instead of 24kg I went with 16kg for SDHP.

Tough, but I got 24min45secs...


Was the wall ball shots that got me, first time using 20lbs....

:D

WOD

Today was tough!

3 Rounds for time of:
30 SDHP @24kg
30 Wall Balls Shots @ 20lbs

Instead of 24kg I went with 16kg for SDHP.

Tough, but I got 24min45secs...


Was the wall ball shots that got me, first time using 20lbs....

:D

Time to up the weights!

21-15-9 reps for time of:
Double KB Front Squats @ 24kg
Handstand Push Ups

(Kettlebell weight: 12kg)
(Handstand Push Ups substituted with Pike)

Time taken: 5min44seconds.

Think Its time I increased my weights when squatting. Kinda breezed through today's workout.

Got me sweating nonetheless ;)

On another note, more Vanessa Hudgens pictures leak out.

Wonder what Zack Efron has to say? Hmmm...

WOD

Ah, felt good to hit the gym today after being forced to miss yesterday's session.

Five rounds for time of:
400m Run
15 KB Swings @ 32kg
15 Pull Ups

I was swinging 16kg. Think I should be aiming for heavier next time.

My shoulder is still weak, and it appears that I've tweaked *just a little bit* the tendon/ligament in my elbow, so still slugglish on the pullups.

Anyways, I was aiming to get under 30 mins....and I got 29.56 haha. Just under!

NO WORKOUT TODAY :(

Very sad,

No workout today.

Sent my car to be serviced at about 9am this morning.

Forgot that 50,000km is considered 'major service' for my car.

So only got my car back close to 6pm.

Will make up for it tomorrow!

On another note, whilst waiting for my car to be done, stumbled across this lousy gem of a movie.
So bad it is good.

CAPTAIN AMERICA!

Its really really bad.

But brings back memories from when I was a kid!

WOD

Three rounds for time of:
15 Kettlebell Clean & Jerk 24kg/16kg L & R
21 Pull Ups

- My kettlebell weight was 12KG
-Pull ups were jumping.

My time : 23:41 (I THINK! It may have been 24min- Was too wiped out to follow take note :P)

Felt good heading back to the gym, after having the weekend off.

Well, I played futsal on Saturday.

Sunday was my first break from any exertion in 2 weeks! Last weekend was futsal on both days.

More updates tomorrow :D