Not too bad..

3 rounds for time of:

• 5 Bar Muscle-Ups
• 10 Deadlifts @ Bodyweight
• Run 400m

Done by :

• Jonathan (13:10)
  

"Helena" repeated

26th July
3 rounds for time:

1. 400m run
2. 21 KB "crossfit" swings
3. 12 pullups
4. 12 bodyweight bench presses @ 65KG

Done by:

• Jonathan 15:47
• Soon 14:52 (avg HR 164bpm)

Click here to view previous timing

Jonathan doing 21 reps of double-handed kettlebell swings the "crossfit" style
12 pullups
12 bench press

Light Workout

Do the following for time:
Run 1K
3 rounds of:
20 Pull-Ups
5 Push-Press @ 132lbs

Done by:

• Jonathan (20:37)
  

"Dianne" - WOD from Crossfit

"Dianne" (scaled-down version)

21-15-9 reps of:

Bodyweight Deadlifts
Handstand Push-ups

Note: Original weight for Deadlift as per Crossfit is 225lbs - heavy!!

Done by :

• Jonathan (BW - 143lbs) in 14:17
  

Push One More

Monday, 16th July
Fitness Network

5 rounds of:
1) body weight bench press (65KG)
2) pullups
maximum reps for each exercise with 5 minutes rest in between rounds

done by:
Jonathan
[#round] [bench press], [pullup]
#1 19,22
#2 14,18
#3 12,15
#4 10,15
#5 10,20
total: 65,90

Soon
#1 18,23
#2 17,20
#3 14,18
#4 13,16
#5 12,21
total: 74,98

My Personal Record

July 4th 2007

Cardiovascular Up hill Mountain Biking
Bukit Kiara - Started at crossroads up into Twin Peaks. Ended at Janie's Addiction turn off
Approximately 1k with 100m elevation off road terrain

Done by Soon - 6:51 (avg HR 175bpm)

Lift, Snatch, Press

3 Sets of ladders done in the following manner:-

Set 1: Deadlift, KB Snatch
Set 2: Deadlift, KB Press
Set 3: Deadlift, KB Snatch + Press

Deadlift @ 202lbs, KB @ 53lbs

All sets done using 3 step ladder(1-2-3), eg. 1 Deadlift, 1 Snatch. In 3rd set, sequence used - 1 Deadlift followed by 1 Snatch, 1 Press per arm. Rest between sets was 5 minutes.

Done by:-

• Jonathan
  

Easy.. yeah, right!

Monday, 2nd July 2007 @ Fitness Network

3 Rounds for time of:-

• Run 800m
• 6 reps Bar Muscle-Ups

Done by:

• Jonathan (24:38) - Avg. HR 77%, Max HR 85%, Min HR 66%