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.

"300"

30th September 2007

300 WORKOUT #1
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Done by:
Soon (26:05)
Jonathan (27:08)

300 WORKOUT #2
25x Jumping Pull-up +
50x Deadlift @ 70# +
50x Push-up +
50x Box Jump @ 12” box +
50x Floor Wiper @ 40# (one-count) +
50x KB Clean and Press @ 17.6# (KB must touch floor between reps) +
25x Jumping Pull-up

Done by:
Suraj (38:00)

WOD 260907

For time of:
21-15-9
KB Double Clean & Press @ 16kg
Pull-Ups

Done by:

• Jonathan (9:07)
  

Pushmore 300

3 rounds for time of:

1. 20 x pullups
2. 20 x tricep pushups - sumo deadlift @ 32kg KB each arm
   
3. 20 x 24" boxjump
   
4. 20 x KB double clean @ 12kg each arm
   
5. 20 x hanging knee to elbow raises

Done by:

• Jonathan (27:12)
  
• Soon (21:49)
  

Crossfit "Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Done by:

• Jonathan @ 65lbs (04:25)
  

WOD 170907

As many rounds as possible in 20 mins of:
5 Renegade Man-Makers @ 16kg KBs
10 Sumo Deadlifts @ 2 x 32kg KBs
15 Two Handed Russian Swings @ 20kg KB
Farmer's Walk @ 2 x 24kg KBs

Workout is done in a tag-team format. One person will do the first three exercises while his/her partner will do the Farmer's Walk until all the exercises are completed before switching places. One round is counted when both partners have completed one total set of all the exercises.

Done by:

• Soon & Jonathan (Completed 4 rounds)

Jon doing the Renegade Man-maker with 2 x 16kg KBs
By firmly holding the handle (by pressing with the heel of your palm with wrist almost straight) on both KBs in pushup position, perform a pushup then jump into a squat position, keeping chest lifted and lower back locked. Initiating the power from the legs up, thrusting the hips forward at the same time clean KBs into "rack" position. Press once and reset movements back down until KBs land on the floor, jump back into pushup position.
That is a rep of renegade man-maker. NOTE: Compulsory to learn the KB clean & press before doing this exercise. Enjoy


Sumo Deadlift @ 2 x 32kg KBs
Perform this exercise by keeping the weight in the heels. Have the body in an upright position while keeping the tension in your shoulder blades, push away and keep looking forward to avoid from hunching. Always have the belly drawn in and towards your spine to protect your lower back. Choose your weight carefully. Remember to warmup!

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)