July 26-28th LOL

July 26th

"The Triple"
Row 3km
300 double unders
3 mile run

51 mins LOL (my run was super bad)

then i did a 1 arm snatch at 135lbs for jokes

July 27th

"Double Grace"
60 Clean and Jerks at 135lbs

5:59

July 28th

9am

Work towards 1 rep max low hang snatch (just below knee)
195lbs

5x7 front squat
215lbs

Work up to 2 rep deadlifts
405lbs

For time:
21 deadlifts 225lbs
400m run
15 deadlifts
400m run
9 deadlifts
400m run
8:44

Rest

12:30pm

3 reps pause overhead squats
185lbs
Then
3x3 OH squat
185lbs

5x5 strict pull-ups

Muscle up practice

Rest

3pm

Diane
3:30

Rest

7pm

then I went to a bootcamp place lol

3x5 bench press
205lbs

"arm my gosh" LOL
3 rounds for time (25-20-15)
Pushups
MMA sprawls
Plank knee touch
1 legged burpees lol yay!

then

some tabata thing...
1 arm kb thrusters 35lbs
butt thing and body rows
half burpee squat and kb swings (45lbs)
super high box jumps and rope thing

then some quick abs thing! lolol

May 14th, 2014

Morning WOD
Run 1 mile
Row 1 Km

EVening WOD
Crossfit at BTBC... don't know the WOD yet!

May 13

Yah so I randomly decided to row 10km! I wanted to do shoulder press but my shoulder felt funny from sleeping on it :/ oh well anyways that was some good cardio!!! Lolol
Took me like 43 mins!

May 7-9

May 7

rest day...did a morning wake-up WOD
25 burpees
30 pushups
35 v-ups
40 squats

May 8

Morning WOD
Row 1500m
100 pushups
50 Shoulder press with 25lbs dumbbells
100 sit ups
50 Kettlebell swings 55lbs

Afternoon WOD
Run for approx. 10 mins
15 min AMRAP
5 strict pullups
10 spiderman pushups
20 bench dips

Evening WOD
Deadlifts
5 reps 225lbs - then 1 clean and jerk
3x5 reps 330lbs - then 1 clean and jerk at 225lbs

Rows (machine)
3x6 200lbs

4 rounds
10 back flies 35lbs
40 sit-up things while moving legs...

May 9

Morning Cardio
Run 1 mile with 45lbs vest (had to take a break LOL)
Row 1 km

Evening WOD
approx. 1-2 per station (partner WOD)
4 rounds
Farmer carry 135lbs barbell
Jump over dog house burpees
Lunges with 45lbs vest
dips
box jumps
goblet squats 45lbs

May 6, 2014

10am workout:

Okay so I wanted to try something new!!!!
Everything was done with a 45lbs vest on!!!

3 rounds for time
10 deadlifts 275lbs
15 push-ups
1 suicide thing...run half way, then back, then all the way then walking lunges back!!!

It was really tiring/hard to breathe with the vest!!! I need to train with it more often!!! Haha

-break-

5:00pm workout:

Strict shoulder press at 125lbs
10-9-8-7-6-5-4-3-2-1

This actually became quite difficult lol! Had to break up the 7-6-5!! Traps are dead from the cleans yesterday but this was overall good!!!

May 5, 2014

Squat Clean workout:

Warmup emom 1 clean at 95lbs for 5 mins

2 min break

5 mins emom
6 reps 135lbs

2 min break

5 mins emom
1 clean and jerk 155lbs

2 min break

5 mins emom
4 reps 185lbs

2 min break

5 mins emom
3 reps 205lbs

2 min break

5 mins emom
2 reps 225lbs

2 min break

5 mins emom
1 rep 255lbs

1 min break

1 failed rep at 275lbs haha I was just too tired to stand lol so I just bailed :/ probably should have hit at least one rep but oh well!! Good workout overall!!!

April 30, 2014

Mann i haven't worked out for sooo long :/ feeling kinda squishy now hahaa anyways this is what i did several days ago.. LOL

I actually can't remember anymore...all i remember is

Dumbbell shoulder press 85lbs

4x6 reps

Oh now I remember!

45 mins of squash

30 mins of basketball! :)

April 29th, 2014

for some reason, i'm super chubs still haha i guess dieting really does matter! haha oh welll!!

Workout for today

Bench press
10 reps 135lbs
10 reps 185lbs
8 reps 205
5 reps 225
1 reps 235 (relaxed at the bottom) then 4 reps at 225
5 reps at 225

Inclined dumbbell press
2x10 75lbs
3x6 95lbs

Chest flies
3x10 iunno the weight

played around with weighted pullups and dips!

April 28th, 2014

Yesterday's Workout

warm up with some squats and shoulder presses

10 reps at 95lbs

So, i haven't squatted in a while so i decided to take it easy!

Front squats

5 reps at 135

5 reps at 225

3x5 at 275

(before each set at 275, I did 10 hand-stand pushups)

random stuff...

3-5 rounds

10 butterfly sit-ups

10 v-ups

3x15 GHD Sit ups (all the way down)

Rak Chazak April 27, 2014

Last official rak chazak of this school yearr!! :):)

Partner WOD :)

2 Wheelbarrows 

8 suicides

300 squats

4 suicides

200 pushups

2 suicides

100 burpees

4 suicides

50 box jumps

8 suicides

4 partner drags/8 piggy backs

April 24, 25, 26

April 24th
Though my wrists were dead, I had to do some sort of exercise LOL

Strict shoulder press at 115lbs
8-8-8-8-10 (42 reps oops.. i meant to do 50 reps oh well! missed a set haha)

then

10 mins EMOM
10 pushups
15 v-ups
2 min break
10 mins EMOM
10 pushups
15 squats

April 25th

2 hours of SQUASH!!! super fun!! cept i chaffed a lil bit of my second toe! haha so much pivoting!! lol just like badminton!! love it! :) haha we actually played... 8-10 matches up to 11 in a row... LOL it was intense.. so much cardio! haha

April 26th

Strict shoulder press at 115lbs
10-9-8-7-6-5-4-3-3 (supposed to be 3, 2, 1) but i think the weight wasn't heavy enough so i was like.. 3 again LOL (55 reps)

5 pullups.. i hate this.. iw as supposed to do more, but i got lazy!

I guess you can consider this a rest day and the day before a cardio day! LOL

Jireh! :)

WRISTS BURNING!

LOL so yesterday i did 3 hours of rock climbing!!! MAAAANNN it KILLS!!! haah there were points were i just fell off the top like mufasa cos my grip just gave out! haha sorry.. BOULDERING not rock climing! still don't know the full difference yet, but its really fun!!
anyways, i guess i got 2 rest days in a row! cos i didn't have time to workout yesterday! :(
i'll try to do something today! probably just body weight stuff cos i don't htink i'll be able to pick up many weights!!!

April 23, 2014

Rest day
Bouldering for 3 hours
= SUPER SORE WRISTS

Jireh!

April 21, 2014

April 21

3x10 leg raise thing holding 95lbs (left, middle, right = 1 rep)

3 rounds with 95lbs
10 strict shoulder press
10 bent over rows

4 round with 135lbs
5 strict shoulder press
10 bent over rows

attempted some ab rolling stuff

Bench press
10 reps at 135lbs
3x10 at 185lbs

April 22nd

Rest day - played squash with renee for 1hr! :) twas fun!! tho my shins are still injured!

Jireh! :)

April 20, 2014

HILL RUN!! :D

6 Forward/Backward run
4 Jumps (Fwd/Bwd)
6 Karaokes
2 Pentajumps
3 forward run
2 lunge jumps
2 Forward run/sprint
1 piggy back

aha this was so much harder than i rmbed them being haha but great cardioo!!

Jireh!!

April 19, 14

5 Rounds for time:
5 deadlifts 275lbs
10 burpees

4:11rx!!!!
Oct 10, 2012, I got 6:02rx so killed my previous time! :) really happy about that!!! :D

April 17, 2014

I wanted to snatch yesterday!! :(:( so sad it didn't happen! my shoulders were to bust!!!

Warm-up
1-2 sets of 10 shoulder press at 95lbs (thats when i felt my shoulders just tired from all the oly lifting hte past few days!) soo i was like, no snatches today i guess! :(

I NEED MORE WEIGHT! haha jokes oh well! this was my WOD:

5 rounds for time:
10 deadlifts 275lbs
10 burpees over the bar
30 double unders

it was pretty tiring haha (wish i had 315lbs tho)

April 16, 2014

WOD:

CLEANs day!!

5 reps 135lbs

2x4 185lbs

2x4 205lbs

3x3 225lbs

4x2 255lbs

Max reps at 275lbs (3 reps in total!...failed like 4 times as well)

Man i think my left clavicle is protruded so when I clean, i bruise it really easily!! :( so weird!!

oh welll!! it's all good!

Then

100 pushups

100 v-ups
immediately, i just pulled 3 deadlifts at 275lbs for fun!

this last part was way harder for me than it should have been!!! LOL

Jireh!!

April 14-15, 2014

Maann i have 2 exams! tmr and the day after and have been cramming!! also, yesterday I slept weird!! so i woke up with stiff neck! thank God my dad is a physio and I'm all good now! :) haha

April 14, 2014
REST DAY
Fix my neck  and massage my super sore traps from all those cleans the other day!

April 15, 2014

warm-up with HSPUs (elevated) I used 1 45, 2 25s, and 1 10lbs plates for each arm

Then...

SNATCHESSSS :) haha
5x6 65lbs
5x4 95lbs
5x3 115lbs
5x2 135lbs
Goal - try to finish each set on the minute ish.... and rest around 1-2 mins between sets

so I haven't done snatches in a while and decided to go "light"... man I'm glad I decided to go light! LOL but yeah! this was great! by the end ur tired, but the feeling is really there!!! i think if i practice this enough, i'll be able to snatch my 225lb that I ALMOST had on sunday soon! :)

Jireh!

April 13/2014

4x6 squat cleans 135lbs
3x4 squat cleans 185lbs
4x3 squat cleans 205lbs
3x2 squat cleans 225lbs

random jokes attempts of snatching 225lbs!! (actually almost got it twice! was too scared!! i need to just stick it!!)
also did some rak chazak coaching!!! and some stuff! :)

Jireh!

april 12/14 night

night WOD... too many things on my mind! so i needed to do a quickie!

42-30-18 KB swings
21-15-9 Butterfly situps
10-10-10 burpees

April 12/14

just did upper body today!! LOL with bma and jeff! cos they like that kind of stuff!! i really don't like that edema feeling in my arms!! LOl but its cool! haha

bench press: (my weakest lift)
10 reps 45lbs
6 reps 95lbs
10 reps 135
10 reps 185
8 reps 205
4 reps 225
1 rep 245 then 3 reps at 225
10 reps 185

 Random weird fly stuff? 3x10 reps? iunno what weight
3-5x10 bicep curls with 45lbs? or soemthing! i don't really know what was happening at this point lol

play around with tricep stuff (maxed out machine)

yahh!! that was fun! if i have time, i'll do another WOD today, but iunno! got things to do today! so we'll see!

Jireh!

april 11, 2014

Strength:

1 squat clean, 4 front squats, 1 split jerk

95lbs, 115lbs, 135lbs, 185lbs, 205lbs, 225 (just a clean and jerk...too tired to squat haha)

WOD:

5 rounds

3 front squats @225lbs (bar starting on the ground)

10 burpee over bar

run 500m

(catching up to you josh!!!)

haha

should record these

i've started working out without timing my things!!! its really weird! not as motivating.. but at the same time easier to pace myself! I also find htat I really enjoy working out to slow christian music!!! its really rlaxing and great! :)

anyways this past week:

Saturday:
5 rounds for time (but i didnm't time)
30 squats
15 burpees
run ~175m with 135lbs on back

this was pretty tiring! haha

Sunday:
Coached rak chazak...

Monday:
Squat clean and Jerk Ladder starting at 135lbs
I got to 255lbs then failed at 275lbs
3 rounds for time
10 deadlifts @275lbs (all the weight i own)
20 pushups
run ~500m

was pretty toast after this one! running kills me :(

Tuesday:
Rest

Wed:
play around at the gym... mostly just core and straight legged deadlifts... more just for fun though\
oh yeah! did like 15 C&J in a row @145lbs for jokes.. it's mostly cardio!

Thursday:
Started with some squat cleans and front squats at 185lbs.. but then got interrupted so i did a super fast WOD
21-15-9
KB swings 53lbs
pushups

then for fun did some couch burpees! - so feet must land on couch and u essentially do an elevated pushup! - they are fun!