correct me if im wrong - people who do Crossfit are not concerned about looking great or weight gain products (well size and looks comes about and its nice)
but Whats really important is how the hell em i going to survive the next workout without puking lol

This post has been edited by kikikilly: Aug 4 2008, 09:11 PM

I believe almost every single person that STARTED crossfit was motivated to look better along with the get fitter and healthy living thingamjig.

Aw c'mon, even I started lifting weights, doing bicep curls to look better, until I saw the big picture. Strength and speed.

Lol well it dose not exactly give you the male model body,pretty boy look girls love so much..For me it just looks tough and healthy .Yeah i guess your right though we do start it too look and feel healthier

what i mean is there is much better workouts then this if your only going for looks and looks alone - obviously you wont be as strong or fast

This post has been edited by kikikilly: Aug 4 2008, 11:08 PM

Bigger chest is always something that I'd like to have for 'show off' purposes since I started to do push up seriously years way back, LOL
Could not afford gym membership back then.
That's why I'll keep training my chest even though I'm doing crossfit.

At this point, the most important thing for me while doing crossfit is 'how am i going to survive the next workout without stopping and puking in the end of it' hehehe

I started to lift weight because I want to look better and stronger. Challenge did not come to my mind. That's why I was stuck with baby weights for ages, hehehe.
Crossfit comes to my life because I want to look better and stronger plus it looks challenging.
I want to be able to pull up 50 times in a row like people who have been doing crossfit for ages.

Look is still my motivation to do crossfit and weights, hehehe
Of course, I don't mind the strength, the endurance, and the agility that comes with it.

Anyway, I took another day off today.
Tomorrow, I'll get back to my chest routine (will test the rest-pause technique) for the main course and 'Griff' (Crossfit) for the dessert.

yeah i guess well,
anyways who em i to say what girls like or dont like..im hopeless when it comes to girls even tho they give me a 7/10 for looks - i think my personality stinks.

Anyways ima start a topic on this what body type girls prefer..And pizzaboy i get it you win lol

This post has been edited by kikikilly: Aug 5 2008, 12:32 AM

7/10 is not bad, that's a distinction grade.
Anyway, I'm sure that someone will give you 10/10 one day.
Just need to be a bit patient, hehehe.
And most girls that I know are not interested in muscular guys.

Anyway, I've done some chest routine and Griff crossfit routine

Chest Routine:
Flat Bench Press: 80*5, 80*4, 80*3, 80*4, 80*2, 80*3 (rest-pause, 30 sec rest between sets)
Incline Bench Press: 75*4, 77.5*4, 77.5*3
Close-Grip Flat Bench Press: 30*12, 35*10, 40*8, 40*7
Cable Crossover (6 Different Angles From High To Low): 60*12 each angle

Abs Routine:
Cable Crunch: 35*20, 35*20, 35*20
Hanging Leg Raise: 2.5*10, 2.5*10, 2.5*6
Cable Side Bend: 10*20, 10*20, 15*20 (each side)

Griff Routine:
Run 800m (Adjusted to 5 minutes run for 1km)
Run 400m Backwards (Adjusted to 5 minutes backward run)
Run 800m (Adjusted to 5 minutes run for 1km)
Run 400m Backward (Adjusted to 6 minutes backward run)

lovely,good luck!

Today's is my leg day.
And the WOD is 5*5 Back Squat.
And because I have some errands to run before my work.

I only managed to do the WOD plus a bit of leg routine within 20 minutes.

Back Squat (Wide Stance Parallel): 85*5, 85*5, 87.5*5, 87.5*5, 90*5 (Personal Best)
Good Morning: 40*10, 45*10, 50*10

Tomorrow could be my rest day.
If I can find some time, I will tackle this WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Of Course, I will use lighter poundage, hehehe.

I used 15kg Dumbbell instead.
First pull up set, I have to break it down to several smaller chunks.
Second pull up set, I did 5*6.
Third pull up set, did not complete as i have to rush off to an appointment.
Apart from that, I did some back routine before the WOD

T Bar Row: 50*10, 65*8, 70*6, 75*5, 75*5, 75*5, 50*10
Wide Grip Barbell Bent Over Row: 40*10, 45*8, 50*6

WOD

First Round
100 Sumo Deadlift High Pull with 20kg Barbell
21 Hip Thruster with 30kg Barbell (Originally 40kg)
15 Pull Up

Second Round
75 Sumo Deadlift High Pull with 20kg Barbell
18 Hip Thruster with 30kg Barbell (Originally 40kg)
12 Pull Up (Did not complete)

Third Round
50 Sumo Deadlift High Pull with 20kg Barbell
15 Hip Thruster with 30kg Barbell (Originally 40kg)
9 Pull Up (Did not complete)

For the SDHP, I have to split them up to smaller chunks of 20 reps with 1 minutes rest in between.
For the pull up, the only 2 pull up bar in the gym are occupied by other people until the gym is closing, DAMN.

I have taken 3 days off from training.
Feel like my waist is 3 inches bigger,
Gosh, cant wait for the training tomorrow.

Chest routines, abs routines and cardio training today. Not my best chest day though, hehehe

Flat Bench Press: 85*4, 87.5*4, 90*3, 90*6 (with a spotter, should have gone for 8 since I have lot of energy left after this set)

Incline Bench Press (Three Angles):
First Round: 80*6 at 15 degrees, 80*3+80*3 partial rep at 30 degrees, 80*3+80*3 partial rep at 45 degrees
Second Round: 50*8 at 45 degrees, 50*8 at 30 degrees, 50*8 at 15 degrees

Incline Bench Flyes (Four Angles): 20*10 at 0 degree, 20*10 at 15 degrees, 20*10 at 30 degrees, 20*10 at 45 degrees.

Abs Routine:

Cable Crunch: 35*10, 35*10, 35*10
Decline Reverse Crunch: 12, 12, 12

Cardio training (Threadmill):

Interval Running:
1 min of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
30 sec of run at 11 km/h
30 sec of run at 13.5 km/h
5 mins of cooling down at 8km/h

Hope tomorrow I can complete 150 reps of wall balls after some leg routine

Cardio training (Threadmill):

Interval Running:
1 min of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
1 min 30 sec of run at 11km/h
1 min of run at 13km/h
30 sec of run at 15.5km/h
30 sec of run at 11 km/h
30 sec of run at 13.5 km/h
5 mins of cooling down at 8km/h
love it i think ima try this one

This post has been edited by kikikilly: Aug 14 2008, 01:17 AM

Glad that u love it, hehehe, hope u love the taste of it too

Today leg and wall balls.

Leg Routines:

Back Squat (Parallel): 50*10 (deep), 90*5, 90*5, 90*5, 90*5, 90*5, 50*10 (deep)
Leg Curl: 30*10, 30*8, 35*4+30*4 (partial rep)

Crossfit Routine:

150 Wall Balls, has to split to 5 sets of 30 with 1 minute rest in between.
Finish them in 12 minutes, LOL
I know it's slow but it is exhausting.

10 GHD Sit-ups (replaced by decline sit up with 2kg medicine ball)
10 Hip & Back Extensions (on Swiss ball)
95 pound Thrusters, 30 reps (instead of using 95lbs, I use 30kg for 2 sets of 15)
50 Pull-ups (breaks it down to 10+6+6+6+6+6+5+5)

30 GHD Sit-ups (replaced by 15+15 decline sit up with 2kg medicine ball)
30 Hip & Back Extensions (10+10+10 on Swiss ball)
95 pound Thrusters, 20 reps (instead of using 95lbs, I use 35kg for 2 sets of 10)
35 Pull-ups (breaks it down to 6+6+6+6+6+5)

50 GHD Sit-ups (replaced by 20+15+15 decline sit up with 2kg medicine ball)
50 Hip & Back Extensions (10+10+10+10+10 on Swiss ball)
95 pound Thrusters, 10 reps (instead of using 95lbs, I use 40kg)
20 Pull-ups (breaks it down to 7+7+6)

It took me 72 minutes 34 seconds to complete the whole routine, a lot of rest in between.
Gosh how these people do 50 pull ups in a row.

Supposed WOD to tackle:

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

My version

First Round:
50 Tuck Jumps (recommended substitute for Double Unders), 2 sets of 25
50 Back Extensions, as I mistakenly thought that it was back extension on the WOD
50 Sit Up, as there is no equipment for me to do GHD sit up. I have experimented a few of the equipments but none of them works.

Second Round:
50 Tuck Jumps, 2 sets of 25
50 Back Extension, reason as above
50 Sit Up On Swissball with Arms Extended Overhead, the closest simulation of GHD sit up that I could think of at the moment.

Third Round:
50 Tuck Jumps, finally done 50 in a row
50 Back Extension on Swissball, the back extension equipment is being occupied with a queue behind it. Glad that it is not hard to think of a substitute for it.
50 Sit Up On Swissball with Arms Extended Overhead.

No time taken as I have to queue for the back extension equipment.
Silly me, if I know it was hip extension, I would not have wasted any time on that.

Tomorrow 5k run on treadmill.
Should be easier.
Will aim at 12.5km/hrs if possible.

Try my luck to run at 12.5km/hr but only can hold for 2 minutes for some reasons...
Anyway, completed 5k run in 27:12
Watched the 10,000m final event on TV just now, wonder how these guys can double that in about the same time, Duh!
Gosh, those sores on my abs from yesterday workout are annoying!!!

Damn your workout is no joke

Hehehe, should be crossfit is no joke.
Anyway, had a day off today.
Tomorrow will back on crossfit.

WOD:

5 Rounds of 9 Hang Squat Cleans and 15 Pull Ups

First Round:
20kg Hang Squat Clean
10+5 Pull Ups

Second Round:
30kg Hang Squat Clean
6+6+3 Pull Ups

Third Round:
30kg Hang Squat Clean
6+6+3 Pull Ups

Fourth Round:
35kg Hang Squat Clean
5+5+5 Pull Ups

Fifth Round:
35kg Hang Squat Clean
15 Jumping Pull Ups

Time taken Approximately 32 minutes.