Not bulletproof

Ever since I got into this whole fitness thing I’ve been scouring the intarwebs for resources and inspiration. One of the sites I frequent to had an article or blog (I forgot) that explains their programming and philosophy. One of the key points was training their clients to be ‘bulletproof’. Basically getting them strong enough, and fit enough so that whatever gets thrown at them in the real world (most of their clients were professional athletes/military of some sort). This meant working on their weaknesses and having a solid and transferable strength base. I’ve always liked that idea and try to keep that in mind. Continue reading

It’s Not a Competition (But I Won!)

This probably won’t happen again, so I must celebrate this extremely rare moment and brag to everyone that I BEAT ALLAN TODAY! ūüėÄ

Skill:
Row

WOD:
5 mins Squats  (135, 127)
4 mins Box Jumps (green box 52, blue box 53)
3 mins Lunges (51,74)
2 mins Pistol squats (26, 22)
1 min Jumping Squats (21,20)

“After Party”:
Tabata Push Ups (20 secs on, 10 secs off)
Ladder Pull Ups (1 rep on the 1st minute, 2 on the 2nd and so on…for 10 minutes)

The idea is to count the number of reps done for each and the total for all is your “score” for the WOD.¬† Yes, people, I beat Allan!! There really is no need to blog anything else is there? ūüėÄ

However, the point of the blog is to keep track of what I felt about the workout, so I will continue…. Continue reading

And Just Like That, It’s Winter Again

The weeekend was absolutely gorgeous. ¬†The sun was out, and we were out in our shorts and shirt. ¬†Everyone was wondering why on earth it was so sunny when it was already October. ¬†But at the back of everyone’s mind was that winter won’t be long. ¬†The weekend was a last hurrah for sun lovers.

And so it seems that’s what it really was. ¬†As of yesterday, there was an¬†unmistakable¬† fall/winter chill in the air. ¬†I think when I go out next, I’ll make sure to bring my beanie with me, just in case.

In memory of the glorious summer I had this year (and so I can finally post them), I’m sharing just a handful photos from one of the trips about town from last September. ¬†You can also view this set ¬†in my flickr page.

You want a piece of me?

Warm-up
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups (anyway)

Strength
5-5-3-2-1-1 Front Squat (85kgs, 50kgs)

Socs Pre-WOD
2x Handstand

WOD
21-18-15-12-9-6-3 (15 minute cap)
KB swings (24kgs, 16kgs)
Knees to elbows
Double unders

Literally, you can have a piece of me as I ripped a massive piece of skin on my hand when I was doing the kipping knees to elbows. I’ve been nurturing my calluses for more than a week and they were prime for getting torn. I thought the WOD was going to be a bad one given the rep scheme, and Kat ‘forcing’ me to use 24kgs hehehe. Come to think of it I believe I started to do WODs with the 24kgs, but it has been a while since we did them.
Overall it wasn’t that bad, even though we didn’t finish the rounds. I still need to work on double unders, as usual.

I just checked my notes and apparently I did 85kgs 1RM on the front squat last week! No PR today, unless you consider doing the same weight as a PR? hehehe. I did quit on the 87.5Kg on my last go, but was a little wary of my back recently. At least I know next time 87.5kgs is the number to beat.

Pacing

Benchmark
Find 1RM on Power Cleans – 75kgs

Strength
2-2-2-2-2 Deadlift max at 110kgs

WOD
500m row
30 Burpees
10 Shoulder to overhead, pick up from the floor (57.5kgs – 70-75% of 1RM)

Less than 2 weeks before our grand adventure and I am still going hard during the WODs. My training plan was to take it easy on the last 2 weeks to avoid overtraining or injury but I just can’t help myself. I’ll have to keep that in mind the next time I go to the box.

Good thing I didn’t try to go overboard on the 1RM power cleans, I think I could have probably had a go at 80kgs. That would have potentially brought the WOD weight to 60kgs! I was able to pace myself decently on the 500m row and felt good coming off it, then the burpees came. I used to say I hate thrusters more than burpees, but I think burpees are making a comeback. Nick did an awesome job in doing all his 30 in one go, if only I can keep up with his pace. The weight for the shoulder to overhead was heavy to say the least, it is actually a little more than 75% (I’m trying to get credit here). All the good work I had at this point was thrown away, I just wanted to get the 10 reps done with that I didn’t concentrate on the technique. I should have done split jerks (and proper ones at that) and concentrated on getting the bar to shoulder more efficiently (maybe squat clean or hang power clean). I did it in 7minutes and 30 something second I think. Ok time, but I know I could have done better.