Crossfit "Power Elizabeth"

21-15-9 of:
Power Clean 135lbs
Ring Dips

Done by:

• Soon (12:19)
  
• Nigel (20:51)
  
• Jonathan (10:19)

WOD 112307 "Cindy"

Cindy
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Almost Cindy
5 jumping pullups
10 knee pushups
15 almost full squats

Done by:

• Pey (19 rounds) "Almost Cindy"
  
• Chee Ling (18 rounds) "Almost Cindy"
  
• Nigel (20 rounds) "Cindy"
• John (15 rounds) "Cindy"

Post your time!

Pey in blue, Soon Chee Ling in black doing "Almost Cindy"

Nigel in red shorts, John in long pants doing "Cindy"

Crossfit "Bad Day"

3 rounds for time of:
95lb Overhead Squats 15 reps
15 L-sit Pull-Ups
95lb Split Jerk 15 reps
15 Knees-to-Elbows
95lb Hang Clean 15 reps
15 Back Extensions with 10kg

Done by:

• Soon (48:20)
• Jonathan (34:17)
• Nigel - 65lb for all bar exercises, Strict Pull-Ups subbed for L-sit Pull-Ups (31:18)
  

WOD 112107 Play With Kettlebells

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
KB crossfit swings
KB snatch
KB push press
pushups

Done by:

• Nigel (21:33) @ 16kg
• Pey (16:21) @ 8kg
• Soon (18:01) @ 20kg
• John ??? @ 16 & then 12kg

WODs

WOD #1
100 Pull-Ups for time

Done by:

• Jonathan (6:47)
• Nigel (8:50)

WOD #2
3 rounds for time of:
15 KB Swings @ 16kg
15 Alternating Power Lunges
15 DB Thrusters @ 8lbs
15 Ju-jitsu Sit-Ups

Done by:

• Ping (11:59)
  

Last Minute 2

5 rounds for time of:
5 Clean & Jerk 135lbs
Run 400m

Done by:

• Jonathan (14:26)
• Nigel, C&J@115lbs (19:00)
• Suraj, C&J from 12 inch blocks@115lbs, 400m bike subbed for runs (19:38)

Compare to 052707

WOD 111507

workout #1
For time of:
30 bar muscle ups

workout #2
21, 15, 9 of:
bench press @ bodyweight
punch bag clean and press @ 60#
handstand pushups

workout #3
21, 15, 9 of:
bar power clean
ring pushups


Done by:

• Jonathan (workout #1) (28:15)
• SoonKT (workout #1) (14:01)
• SoonKT (workout #2) (26:58) (bench press @ 143#)
  
• Nigel (workout #3) (9:42) (barbell @115#)
• John (workout #3) (6:30) (barbell @ 70#)
  

WOD 111407

12-9-6 of:
KB Burpees (Renegade man-maker) @ 2 x 16kg
Weighted Pull-Ups @ 20kg

Done by:

• Jonathan (7:15)
• Soon (6:47)
• Nigel (13:00)
  

WOD 131107

workout #1
2 rounds for time of:
> 10 punching bag clean @ 60lbs
> 20 pullup
> L & R: KB turkish get-up, 2 snatches, reverse turkish down

workout #2
3 rounds for time of:
> 10 KB crossfit swings @ 12kg
> 15 stepping forward lunges @ 2 x 12kg KB
> 20 jumping pullup (resist down)


workout #1
- Nigel (6:43)
- John (9:06)
- Soon (4:12)
workout #2
- Pey (8:53)

(timing will be posted later)

Push More! WOD 111207

50Dips
Run 400m
50 Ring Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Done by:

• Jonathan (22:29)
• Nigel, Push-Ups subbed for Ring Push-Ups (30:02)
  

WODs

WOD 111107

21-15-9 reps of:
Deadlift 135lbs
L-Sit Pull-Ups
Crossfit KB Swings @ 24kg

Done by:

• Jonathan (11:44)
• Suraj, 80lb Asst. Pull-Ups subbed for L-sit Pull-Ups (32:01)

WOD 110807
Crossfit "Nancy"

5 rounds for time of:
15 Overhead Squat 95lbs
400m Run

Done by:

• Nigel, Overhead Squats @ 45lbs (16:57)
  

WODs

Crossfit "Helen"
3 rounds for time of:
Run 400m
21 Kb Swings @ 24kg
12 Pull-Ups

Done by:

• Jonathan (11:24)
• Nigel, Swings @ 20kg (13:39)

"Hipster"
21-15-9
Pull-Ups/Body Row
Jiu-Jitsu Sit Ups

Done by:

• Ping (5:38)
  

Lift More!

Deadlift 1-1-1-1-1-1-1 reps

Done by:

• Jonathan (BW 143lbs) - 262, 296, 306, 316, 332, 337, 342
• Nigel (BW 165lbs) - 176, 202, 222, 246, 266, 246, 256

All loads in lbs.

Triplets

Sunday 4th Nov 2007
3 rounds for time. 3 stations. 3 people in tag team format follow time of station #1

#1
5 x ball in hands from sit-up into squat & ball slam @ 3kg ball,
1 x L & R KB turkish get-up
5 x KB military push press
#2
skipping

#3
KB crossfit swings

Done by:
Jonathan - getup & press @ 24kg KBs, swings @ 16kg KB
Lynn - getup & press @ 12lbs dumbbell, swings @ 12kgKB
Soon - getup & press @ 24kg KBs, swings @ 16kg KB
Total time: 18:34
***********************************
Situp to a ball slam

Lynn doing Turkish Get-Up

Jonathan doing military press witn 2 24kg KB

KB swing the crossfit style

Skipping
**********AFTER THE WORKOUT**********
passing 12kg KBs

12kg KB juggling

Shooter pushups with legs balancing on ball. try that out!

Jump more!

1st Nov 2007
Workout type: Interval, Endurance
5 rounds of:

30 rope jumps
Sumo deadlift to highpull @ 24kg KB
Ball slam

Done with 3 people at each station following the timing of the person doing skipping then change.

Done by:
Jonathan
Nigel
Soon
(6:14)
Playing the fool. So much for a "RECOVERY DAY" ..... huh??

Crossfit "Mary"

Jon's warmup before the workout, courtesy of Tactical Athlete

For 20 mins, do as many rounds as possible of:

5 Handstand Push-Ups
10 Single Leg Squats(alternate legs)
15 Pull-Ups

Done by:

• Soon (13 rounds)
• Jonathan (13 rounds)
• Nigel (7 rounds)

Is 24kg too heavy?

29th Oct 2007

Workout type: Strength, Power endurance

Do:-
10 x 1 minute KB swings @ 12kg, rest one minute between intervals
Then:
8 x KB turkish get-up (4 each sides) +
20 x split jumps into lunge (10 each sides)
do four rounds
Then:
exercise ball KB piston press @ 12kg (two-counts) +
burpee to a pullup combo
do 6/1, 5/2, 4/3, 3/4, 2/5, 1/6

Done by:

• Soon (in 42:22) - get-up @ 20kg
  
• Nigel (in 56:50) - get-up @ 16kg

Let us know how you feel... enjoy

















Nigel swinging























Get-up
















Split jumps into a lunge


















Pistons











Burpees to pullups

Push It!

For time of:
21-15-9
KB Swings @ 24kg
Handstand Push-Ups
Pull-Ups
KB Thrusters @ 16kg
KB Double Cleans @ 16kg

Done by:

• Jonathan (21:57)
• Soon (18:23)
• Nigel (23:55) Swings @ 20kg, Thrusters & Cleans @ 12kg
• Suraj (39:19) Swings @ 20kg, Decline Push-Ups subbed for HSPU, Thrusters & Cleans @ 12kg

Instructions

KB Swings crossfit style

handstand pushups (hspu)

Thrusters & Double Cleans

msfu!

TSFU

5 rounds for time of:

6 Deadlifts @ 185lbs
9 Handstand Push-Ups
12 Pull-Ups
Run 400m

Done by:

• Jonathan (17:49)
• Nigel - Deadlifts @ 135lbs (27:27)
• Soon (21:23)
  

Don't Eat

18th Oct 2007

Tabata this:-
- lateral jump over moderate punching bag
- pushup
- one-legged squat
- pullup

Tabata = 8 rounds of 20 sec work with 10 sec rest in between. Do as many reps as possible each round.
Rest between each Tabata = 60 secs

Done by:

• Jonathan
• Nigel
• SoonKT
  

WOD after BODYPUMP

23rd Oct 2007

Workout #01: 3 rounds for time of:
- KB clean once and press [10 reps]

Workout #02a (harder option):
3 rounds for time of:
- 5m bear crawl @ 2 x KB 12kg
- 5 KB snatch each arm
- 5m bear crawl @ 2 x KB 12kg
- 10 sumo deadlift @ 32kg KB

Workout #02b (easier option):
3 rounds for time of:
- 5m bear crawl @ body weight
- 10 KB swing @ 16kg
- 5m bear crawl @ body weight
- 10 sumo deadlift @ 24kg KB

Done by:
SoonKT - Workout #01 [5:21] (20kg KB), Workout #02a [3:59] (skipped the last 10 sumo deadlift)
Nigel - Workout #01 [4:26] (16kg KB), Workout #02a [5:40]
Pey - Workout #01 [4:26] (8kg KB), Workout #02b [4:57]
Navin - Workout #02a [5:40]

Pullmore...

21st Oct 2007

Weighted Pull-ups
1-1-1-1-1-1-1

In kilograms
Jonathan - 24, 32, 40, 44, 48, 48, 48

Soon - 24, 32, 40, 40, 24, 28.6, 30.8

Where is my skin?

17th Oct 2007

Workout #01
100 double KB cleans @ 24kg each - no restrictions, just finish it asap!

Workout #02
100 double KB cleans @ 24kg each or 12kg each
NOTE: each set of 10 reps - do a squat with racked KBs after the first 5 reps & double press after 10 reps. during the set, rest only with a dead hang or racked position

Done by:

1. SoonKT - Workout #01 (11:53)
2. Nigel - Workout #02 @ 12kg KBs (14:41)

9:25pm

16th Oct 2007 @ Fitness Network
WOD #1:
5 rounds of:
15 kb swings @ 16kg
10 jumping pullup
5 knee pushups

WOD #2:
10,9,8,7,6,5,4,3,2,1 of
kb swings @ 24kg
pullups
pushups

Done by:
Lim Pey Huey (7:48) - WOD #1
SoonKT (6:01) - WOD #2

Cross Bra

WOD

5 rounds for the fastest time of:
15 jumping pullups
15 knee pushups

Done by:
Sze Ning (13:46 on 12th Oct 2007)
Sze Ning (10:50 on 15th Oct 2007)
Sze Ning (8:48 on 22nd Oct 2007)

Lift More!

Deadlift 1-1-1-1-1-1-1

Done by:

• Jonathan(BW-143lbs) Loads lifted in lbs. 252, 282, 292, 302, 317, 327, 332
  

Run Run!!!

10th October 2007 @ Kiara park

TAG TEAM FORMAT. 5 rounds of:

Workout #1

• 5 sumo deadlift @ 20kg KB
• 10 jumping pullups
• 3 laps stair sprints
  

Workout #2

• 15 KB swings @ 20kg / 24kg (option)
• 5 KB clean & push press each arm @ 20kg / 24kg (option)
• 5 laps stair sprints

Today's workout was done by 4 people, 2 in a team. Choose workout #1 for easier option or for beginners. When time starts, a partner from each team will start with stair sprints and the other will do the 2 exercises continuously till the partner finish the stair sprint laps. For example, person A & B in a team on workout #2. Person A does 5 laps stair sprints while person B does 15 KB swings & 5 KB clean & push press continuously. Change turn and that's considered as 1 round.

Done by:

1. Sze Ning (workout #1) & Soon (workout #2) @ 31:10
2. Nigel & Navin (workout #2) @ 36:33

Push One More

Sunday, 7th October 2007

Do 5 rounds of:
1) body weight bench press (65KG)
2) pullups
maximum reps for each exercise with 5 to 7 minutes rest in between rounds

done by:
Jonathan
[#round] [bench press], [pullup]
#1 16,25
#2 12,25
#3 11,22
#4 13,22
#5 12,20
total: 64,114

Suraj (jumping pullups)
#1 19,17
#2 15,15
#3 12,16
#4 12,15
#5 13,20
total: 71,83

Soon
#1 17,24
#2 16,25
#3 15,22
#4 14,22
#5 15,22
total: 77,115

Jon finishing the 5th set

Crossfit Fran

For time of:

21-15-9
95lb Thrusters
Pull-Ups

Done by:
Jonathan (6:48)

Compare to 130807

Where KBs started in KL..

Checkout matcat.blogspot.com

It's the personal blog of Vince Choo, who runs KDT Athletics in Bangsar. As far as I know, he is the first trainer to actively use Kettlebells(KB) in fitness and martial arts conditioning in Malaysia. In fact, he supplied us with our first 24kg KB.

Need pointers on KB techniques or need a KB? Vince is the person to talk to.