Nov 22

WOD:
5 rounds for time
run 400m

20 burpees
50 double unders/150 single skips

Post scores in comments!!!

VOD:
Colossians 3:2-4
"Set your minds on things above, not on earthly things. For you died, and your life is now hidden with Christ in God. When Christ, who is your life, appears, then you also will appear with him in glory."

Post thoughts in comments!!!

Nov 20 (crossfit totals)

Crossfit Totals with Jeff:

Jeff:
Back squat - 275lbs
Shoulder press - 155lbs

Deadlift - 345lbs
= 775

Jireh:
Back Squat - 375lbs
Shoulder press - 165lbs
Deadlift - 365lbs
=905

SO yeahhh!!! i really need to work on my deadlift!! HAHA (okay i can probably do more than 365lbs, but i didn't try... i jumped to 405lbs, and i couldn't do it!!! :( so yeahhh!!! i was like.. all or nothing! LOL next time i'll see what it really is)

but yeah! deadlifts have been on the backburner for me for the longest time after I injured myself in the beginning of the summer from doing them!!! (yes...I was being stupid) for some workouts, you have to really know when to leave your pride at the door and just lower the weights LOL (essentially i hurt my back from Rxing a workout...21-15-9 of 315 deadlifts and 30inch box jumps... hard workout!!!! but yeah!! from now on, i'll need to start working on my deadlifts cos my back is recovered now!! just do some 5-4-3-3-3!!! that's actually my favourite strength building set!!! haha i've been doing that with my squats and i pr'd by so much!! LOL my last PR for squat was 335lbs! so i'm really happy with 375! I just need another 100 lbs on my deadlift then i'm in the 1000s club!! HAHA yeye!!

Nov 19

TODAY'S workouts!!!

4pm WOD with Jeff Ho 
TABATAS
Dumbbell thrusters @25lbs per arm
Burpees
Lunges (with 50lbs barbell)
Double unders

Jireh rx: 64, 58, 92, 139
Jeff rx: 63, 42, 86, 63

Night WOD
20 min AMRAP
Run 400m
5 Handstand pushups
10 Butterfly sit-ups
15 KB swings @55lbs/25lbs

Jireh rx: 5 rounds + 1 run
Jeff rx: 5 rounds + 1 run (time ended before last run)
Brian: 6 rounds + 1 run (time ended before last run) (but he was first!)
Kevin: 6 rounds + 1 run (time ended before last run)
Joey: 5 rounds + 1 run (time ended before last run) oh and did medball thrusters instead of kb swing
Gerry: 3 rounds

Good job everyone! :D

Nov. 18 WOD

7 Rounds for time:
Burpee Long jumps

20 Squats
Walking lunges
3 Wall climbs

Scores:
Renee: 15:53 rx
Justina: 17:20 rx

Jireh: 18:00 rx
6 rounds only:
Christine: 20:12
Miriam: 20:29
Brian: 20:29

Good job everyone!!! :D

Nov 7

WOD (yesterday's - forgot to post it! LOL):

Front Squat
5-4-3-3-3 (increasing weight) 3s should be at least 85% of 1RM

Then
Team WOD

Complete for time:
100 Pushups
100 Pullups/body rows
100 Deadlifts @135/65/40lbs
100 V-ups/butterfly sit-ups
100 Lunges with 45/25lbs plate overhead

Jeff and Jireh: 15:06 rx
Joey and Angie: 23:00

Nov 4

LOL sorry haven't really been updating this!!

WOD:
5 Rounds for time:
10 Burpees

20 Pushups
30 Jump over bench
40 Squats

Thanks all for coming out!!! even if u didn't come, you can still do the workout at home!! :) its nice and easy!!! haha (not easy) but easy to do at home... LOL

LOL we had NO MUSIC today!! ahah so good job to you all!! ur all troopers!

Times:

Jireh: 19:58 rx
Brian (miriam's friend): 29:56
Miriam: 30:25
In-ting: 3 rounds in 25 mins

Thanks all for coming out!! I know you're all busy with exams this week so I am expecting a large group of people next week!!! cos i know a lot of you will be freer then!! Next week's workout will be a TEAM WOD! make sure you're all at the gym at 1:30pm!!! so if you live far from the gym and go to late service, please bring your stuff with you to church!!! (like me) so we don't start 20 mins late! :)

Today during discussion we talked about today's sermon at harvest!! and how we, as Christians, are ADOPTED CHILIDREN of God!!! and just how amazing it is! I thought it was interesting how the pastor today brought up the point about sonship - how everything goes to the sons back in the day and stuff! like even if there were 4 older daughters, they knew that if they had a younger brother, all the status, money, and everything went to him because he was the son. and how as christians, we ALL get sonship from God no matter your gender! hmmm what else...I also brought up the point that adoption is very INTENTIONAL...it's a choice God made.. HE CHOSE us! (Ephesians 1:4-5) Also, the part that i thought was cool was that...We ar COHEIRS with CHRIST! (Romans 8:17) how amazing is that? anyways thats what we mainly talked about.. we also mentioned about God's timing and how it's perfect and stuff and inting talked about the first coming of Christ and how it was all in God's timing!
Some people didn't go to harvest today but still shared about their weeks and I found it very encouraging! The passage that was discussed was 1 Peter 5 (you should read it all if you have time.. its only 14 verses!) but more specifically i think we talked about verses 6 and 7 "Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you."

Hope you guys feel encouraged!! sorry for the long post! but i feel like i'm going to start doing this from now on!! :D
haah feel free to comment about what you learned or if you have things to say about things mentioned above!! :D

Jireh!

With Jeff!!!
5x5 Overhead squat (145/95lbs)
5x5 Backsquat (275-295/185-205lbs)

Then

5 Rounds for time:
5 Deadlifts 275/225lbs
10 Burpees

Jireh: 6:02 Rx
Jeff: 6:23

LOl then we attempted muscleups and failed! :)

100 burpees!

So last night my housemate and I did 100 burpees for time! :D haha it was funn!!

Our times:

Me: 5:29 Rx
Her: 6:00 (chest did not touch the ground...and for the last bit, she didn't jump either)

FUN TIMES!! fun, fast and intense!! might do it again sometime!!

Jireh!

Happy birthday Billie!!

‎"HAPPY BIRTHDAY BILLIE" WOD :)
Since she's 21...and she wants to workout with her JASON :D, LOL
it will be a team/partner WOD

Accumulate 5 mins of planks (could be before or after the workout)

Then

21 mins AMRAP of Thrusters (50lbs/25lbs)
10 Burpees

Okay, so how does this workout work you ask? let me explain...I will use A for partner A and B for partner B...
The timer will start and go for 21 mins straight...during that time, as a team, you will want to accumulate as many thrusters as possible!...A will start with the weight and be doing thrusters while B will be next to A doing 10 burpees. Once B is done 10 burpees, A and B switch roles and B continues the thrusters (continuing the count from A) until A is done the 10 burpees...then they switch again! :) haah and that cycle will just continue for 21 mins :) 

Hope you all enjoyed it!! hahaa

SCORES:
Phil+Brian 237 Rx (50lbs barbell)Matt+Andrew ???????? RxJustina(squat only)+Daniel 328 (25lbs)Sam+Agnes 311 (15lbs)(Joey(15lbs)+Tyler(55lbs and 20lbs))+Jireh(55lbs) 231
Billie(15lbs)+Jason(55lbs) 210
Caleb+Chris 170 (25lbs)
GREAT WORK AGAIN GUYS!!!! I'm proud of you all!! thanks for coming out even though it was cold!!! Had a fun workout and great fellowship you you all!! haha! :D
PS. I'M STILL HERE NEXT WEEK!! haha so for those who aren't going to retreat, you guys can chill with me, BUT I encourage y'all to go to retreat for ACF!! :D I'd go if i could!!

Jireh!

Kick off WOD!

Okay guys!!! tmr's WOD!

THIS IS A PARTNER WOD GUYS! :):) haha so only one partner can be working out at a time but take turns! theoretically it should be a 50/50 split, but it doesn't have to be! :) I'll explain in more detail tmr guys!!! try to be there by 1:30 cos i'm going to start explaining things then!! 
For time:2 Piggy back carries with partner (this could be medball carry/dumbbell carry/cradle walk)
300 Squats
200 Pushups
200 Walking lunges
100 V-ups
50 Burpees
2 Piggy back carry partner (same as above)
Thanks guys!! see you all tmr!! and if you can, don't forget to stay for fellowship after as well! :)

Hope to see you all there! :)

Here is a vid. of what happened!! :D haha

We did a body rock workout!! AHAH

OKay so today we did a body rock workout! haha!!http://www.bodyrock.tv/2012/04/18/1000-rep-dream-body-workout-bonus-abs/
That's the website if u want to see the video!! but i'll breakdown what we did for our workout!!!

30 min time cap
50/(30 scaled) Reps of the following exercises:
Burpees (no chest to ground)
Bag (20lbs or 55lbs kb) squat drop and burpee tuck jump (no chest to ground) 
Scissor Lunges
Elevated plank knee tucks
Touch Floor jumping Jacks
Overhead Lunge kick right leg (with 55lbs kb or 25lbs dumbell)
Tuck Jumps
Overhead Lunge kick left leg (with 55lbs kb or 25lbs dumbell)
Criss cross reach through abs

Then

500/(300 scaled) High knee skips

Today was Really funn!! :) I worked out with Jimin, Aiden (her bro) and Christine!!! :D haha fun stuff!!
Girls didn't use weights, Aiden used the lighter weights and i used the kb!
THe girls finished the workout in 25:45!
Aiden and I didn't finish!! AHAH oh well! but we got to the overhead lunge kicks!! they were hard! ahah

GOOD WORK TODAY EVERYONE!! :D

First Hill!

UC Hill

10 Forward/backwards (alternating)

8 Karaokes (4 ups each side)

6 Lunges forward/backwards (alternating)

3 Burpee long jumps (it was supposed to be 4 LOL)

2 Piggy backs (per person)

1 Forward Sprint

In total, 30 ups! :) GREAT first run with Justina and In-Ting!!! Everyone showed great effort and it was fun! And we are all sore from the workout yesterday! Haha!

It took us 1.5 hours to finish together!! :)Very fun stuff! Haha!

Vision

My vision for this group is to forge spiritual and physical fitness!
After the workouts, we will have a follow up discussion/time for fellowship on what we learned at church that day! Personally, I find that I usually forget what I learned during Sunday service...or if I became convicted of something, there was no accountability. I hope we can use the time after the workout to teach (we all learn different things even if we heard the same thing) and learn from each other!Obviously, what we do on Sunday is NOT enough for either fitness! You need to workout more than once a week if you want to be physically fit and you need to spend time in fellowship and alone with God more than once a week to grow spiritually! I hope the fellowship and accountability will be able to go throughout the week as well so that we may sharpen one another! If for the fellowship, you want to split into single gender, that is fine, but I'd like to start off as a big group for some sharing, and then split off after!
Fellowship afterwards is not mandatory, but I will have cold watermelon for you all!! or something! HAHAHAHA!

This was a copy and paste from my facebook group!!
If you have facebook, find my facebook group and join it!!!

Rak Chazak! Fitness

haha!