MIA

Hey,

Sorry about complete lack of updates.

Sadly I got injured :(

Twice.


I've started playing field football on Sundays.

First week I tweaked my knee and ankle (both right leg) so I took it easy at home for 6 days.

Returned to football the following Sunday.

Now, Im only about 5'8 or 5'9 so I've stopped playing in goal for field football (but continue to do so in futsal).

Our keeper turned up late so I played the first half in goal (keeping a clean sheet in the process!).

However, in a one on one situation I smothered the ball but not before the striker and my defender both landed on me, my shoulder being the crux.

Sorry, my shoulder can't take 180kg (at least!) of weight on it....

Was on painkillers and muscle relaxants following that :(

Anyways, made my return to the gym last Friday after TWO weeks out. Was feeling really restless everyday and my weight dropped a wee bit :(

Did a fast lower body workout, "Bottom to Bottom"

- For 20 seconds do as many squats as possible
-Immediately rest for 10 seconds....but in a squat position!
-Repeat 8 times for a total of 4 minutes.

I managed 102 squats in that time..not too bad,,,

Anyways, seeing as I was immobile (first week could not walk properly, second week could not lift my arm more then 4 inches from my hips!) I've been rediscovering some music :D


Enjoy the videos!

Long Overdue WOD

Sorry about lack of blogging, timing has been very off recently!

Anyways

Last Friday (28th August)

Five rounds for time of:

15 Kettlebell/Dumbell Thrusters @ 35lbs/25lbs

15 Ring Dips

(My dumbell weight was 25lbs + ring dips assisted by blue band)
Time taken- 17min36

Saturday (29th August)
-Futsal

Sunday (30th August)
-Inline hockey tournament

Monday (31st August)
-Gym Closed

Tuesday (1 Sept)
-Opted to rest due to still feeling the effects of the inline hockey competition!

Wednesday (2nd Sept)

Three rounds for time of:

400m Run

21 Kettlebell Swings @ 24kg(M), 16kg(W)

12 Handstand Push Ups

-I subbed handstand push ups for Pike pushups
Time Taken: 19min 08 seconds

Thursday (3rd September)

Three rounds for time of:

15 Dumbell Squat Snatches @ 35lbs, R

21 Push Ups

15 Dumbell Squat Snatches @ 35lbs, L

21 Push Ups

(Dumbell weight- 25 lbs)
Time Taken- 23:36

Friday: (4th Sept)

Ok, First of all, I didn't stick to the workout of the day on the board.
This is because I was given my own special workout.

Why you ask?

Well, due to JJ being ill, I replaced him on the Morning Crew show for 1 day, with Ean.
So we thought we could pull some Gotchas (a prank phone-call).

I TRIED to Gotcha John-son. Didn't work.
So he gave me my own workout.

1st workout:
3 rounds for time
8 kettlebell lifts to 36inch box. Kettlebell weight 32kg
10 knees to elbows (KTE)
12 weighted sit-ups (weight being an extra 16kg)

Time taken: 8mins 33 seconds

2nd Workout
In ten minutes As Many Rounds Of Possible Of :

10 squats
5 box jumps (at 24 inch)
20metre sprint

Rounds done- 9.

Shattering stuff!

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