Finally!

After months of waiting, our order of KBs have arrived...

So now, PushMore will, erm, push more!!

KBs in the house - 32kg x 2, 24kg x 3, 20kg x 1, 16kg x 2, 12kg x 2, 8kg x 1

**********************************
Courtesy of Azlan RKC-keret: Sebuah pantun bertajuk kettlebell impian ku

.... and here it goes

simpan kuda dalam kandang,
sampai masa boleh tunggang,
hatiku rasa sungguh riang,
kerana kettlebell sudah datang.

makan ayam mintak dada,
protein shake jangan lupa,
complete set sudah ada,
16, 24 dan 32.

WOD 110907

11th Sept 2007

Workout #1:
5 rounds for time of:

• 12 deadlifts @ 150lbs
• 5 KB renegade rows each arm
  
• 5 KB clean & press each arm

Done by:

1. Soon
2. Nigel

Tag team format. Time: 17 minutes


Workout #2:
3 rounds for time of:

• 10 burpees to pullup
• 20 KB swings

Done by:

1. Soon @ 5:17
2. Nigel @ 8:00
3. Lip Yun (time not recorded)
   

Crossfit "Three Types of Pull-Ups" WOD

12 Sept 2007

10 rounds for time of:
3 Weighted Pull-Ups, 45lbs
5 Strict Pull-Ups
7 Kipping Pull-Ups

Done by:

• Jonathan (54:06)
• Soon (57:59)

WOD 070907

Back Squat 5-5-5-5-5

Done by:

• Jonathan (load in lbs - 176, 198, 220, 220, 220)
  

WOD "Big Five 55 modified version"

5th Sept 2007 @ Fitness Network

Workout: 10-9-8-7-6-5-4-3-2-1 reps of each for time

1. Un-even KB piston press @ 12kg and 24kg (alternate left/right arm each sets)
2. goblet squats @ 24kg KB
3. pullups
4. box jump @ 24" step boards
   
5. deadlifts @ 165lbs

Done by:

• Soon (23:46)
  

Crossfit "Grace"

30 reps for time:
Clean and Jerk 135lbs

Done by:

• Jonathan (16:32)
  

More pull-ups...

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Done by:

• Jonathan (Completed 13 minutes + 12 pull-ups, total of 103 pull-ups)
  

Merdeka!

Happy 50th Birthday Malaysia!

WOD 070829

Three rounds for time of:
5 Deadlifts @ 225lbs
10 Pull-Ups
15 Push-Ups
Run 400m

Done by:

• Jonathan (13:38)
  

Crossfit WOD

Five rounds for time of:
1 Snatch Squat + 10 Overhead Squats
1 Snatch Squat + 10 Overhead Squats
15 Pull-Ups

Snatch & OHS @ 65lbs

Done by:

• Jonathan (15:56)
  

Crossfit "Murph"

For time:
1.6 km run
100 Pull-ups
200 Push-ups
300 Squats
1.6 km Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with 1.6km run.

Done by:

• Jonathan (35:09)
• Soon (36:37)
  

The Shortest WOD

17th Aug 2007.

A round of:
1. 5 one-arm KB swings
2. 5 one-arm KB high pulls (arms bend, elbow high)
3. 5 one-arm KB snatch
4. 5 one-arm KB clean & press
5. 5 one-arm circular "assisted" cleans (assisted meaning assisted with the other hand to rack position)
6. 5 reverse lunges with racked KB

KB used = 24KG
Left & Right arm

Done by
Soon (4:08)

Sequence of exercises taken from Steve Maxwell. Click 'HERE' to watch the video

Lift More

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

Done by:

• Jonathan (BW - 142lbs.) Loads lifted in lbs. - 222, 252, 272, 282, 296, 306, 316

Crossfit "Fran"

Fran

For time of:
21-15-9
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (6:19)
  

Push More! - Crossfit WOD 070801

For time of:
150 Bar Dips
Run 400m
50 Push-Ups
Run 400m
50 Handstand Push-Ups
Run 400m

Note: WOD on Crossfit.com states 50 Ring Dips. In the absence of rings, 1 Ring Dip=3 Bar Dips.

Done by:

• Jonathan (37:55)
  

Pull More! - Crossfit WOD 070731

For time of:
Run 800m
40 L Pull-ups
Run 800m
40 Strict Pull-Ups
Run 800m
40 Kipping Pull-Ups

Done by:

• Jonathan (31:47) Max: 93% MHR, Avg: 83%MHR, Calories Burned: 418 kcal
  

WOD after a cycling class

Friday August 8th, 2007

WOD: 3 rounds of

1. 10 KB (24kg) "crossfit" swings
2. 5 KB (24kg) clean & press - each arm
3. 5 KB (12kg) renegade rows - each arm
4. 10 pullups

Done by:

• Soon 8:09

(wanted to do 5 rounds but on the second round, I was already thinking... FORGED ABOUDIT!!!)

30

30 Bar Muscle-Ups for time.

Done by:

• Jonathan (12:07)
  

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%
  

Ladders

Wednesday, 27th June 2007 @ Fitness Network

3 Rounds for time of :-

• Deadlift @ 152 lbs (1-2-3-4-5 reps)
  
• Military Press with KB @ 53lbs (1-2-3-4-5 reps per arm)
  
• Run 400m

Deadlifts and Presses were done as supersets in a ladder format(eg. do 1 deadlift, do 1 press/arm then 2 deadlifts, 2 presses/arm etc.). Total of 45 Deadlifts and 90 Presses.

Done by:

• Jonathan
  

Running was easy...

Sunday, July 17th 2007.

Running was easy..... lucky there was running involved!

3 rounds for time of:

1. 3 reps of bar muscle up
2. 6 reps of deadlifts (176lbs)
3. KB press 9 reps each hand
4. 400m run

Done by:

• Jonathan
• Soon

HARDCORE!

June 10, 2007
Sunday morning @ Fitness Network, Centerpoint
Workout:-
10-9-8-7-6-5-4-3-2-1 reps of:

1. pullup
2. bench press - body weight (65KG)
   
3. single arm KB swing
4. KB snatch
5. KB clean & press

KB= 24KG
(done in tag-team format)

Done by:

• Jonathan
• Soon

Time taken: 1:25

Strength Training

Fitness Network. June 3rd 2007

5 Rounds of:

• 5 Bench press (176, 186, 191, 196, 201 lbs)
• 5 Pullups with 40 lbs dumbbell
  
• 2 minutes recovery between each rounds maintaining HR between 60 - 70% of MHR
  

Jonathan - pullups with 40 lbs dumbbell


Done by

1. Jonathan
2. Soon