Yes, it is very intense.
Always drench my shirt in sweat, hehehe.
I must have a little rest somewhere in between. Not strong enough to complete WOD without rest, 
Anyway, I did 'Helen' routine today.

It is supposed to be 3 Rounds of 400 metre run, 21 Dumbbell Swing (55lbs) and 12 Pull Ups.
But I changed the routine a little bit

Run: 3 minutes of run, aiming to complete at least 600m.
Dumbbell Swing: 12.5*21, 15*21, 17.5*21
Chin Up: 10+2, 8+4, 8+4 (thought I could complete sets of 12 without stopping but fail to do so again)

Time to complete is between 15 to 16 minutes.

Added a bit abs routine after that.
Assisted Crunch: 25, 20
Reverse Crunch: 20, 20

Not sure if I can run 15km tomorrow, hehehe.
Will try my best.

80 push ups (under 2mins)
80 sit ups (under 2 mins)
15 pull ups (no time limit)

This is easy.

The running and the swimming part, NOT so easy.....

LOL, it's very tough indeed.
Ok, I hurt my knee somehow, hehehe.

Glad today not much works involved lower body.
Only managed to do 100 pull up and 100 dips with 10 sets of 10 each exercise.
Dips are ok, but the pull up is mostly swinging pull up or hanging shrug after the 3 sets of 10. LOL.

Tomorrow is the long awaited rest day for Moi.

Got it, Kipping pull up.
I noticed that I swing more to my left hand side when pulling though.

Anyway, thanks for the advice.
At first, I thought you ask me to have more rice, LOL.
My knee is getting better now but the DOMS on my chest is getting more intense.
Like the sensation of DOMS, cannot stop poking my own chest, 

Consistent kipping are bloody hard to maintain. I still haven't learned how to press myself down properly yet.
You know what they say about the chest muscles for Crossfit? When it's muscular enough for you, stop.

Apart from strengthening the triceps (Which CGBP would be better), chest muscles have practically no purpose in life besides showing off. Eg: You're not supposed to push someone away when fighting, you're supposed to pull them and trip the feet.

Not the most useful bodypart for crossfit

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.

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.

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)

If you're doing crossfit, forget about packing on much mass. You're only going to lose fat. There's nothing as effective as conventional bodybuilding routines for bulking up. Even if your goal is fitness, it still is not easy putting on pounds of lean body mass despite ubiquitous statements about not wanting to get too big.
If you don't have mass to begin with, there is nothing to sculpt, period. Think of it as trying to sculpt something out of he unformed rock, you need a lot of raw material in the first place to create a masterpiece. You get the idea.

I've been working straight for more than 2 years before I take this 5 weeks break.
I have too much annual leave and my boss does not allow me to accumulate too much.
That's why I have this break.
Otherwise, I'll keep on working, LOL!

You don't have mass if that is you in your sig. =) And try making a post about crossfit on bb.com since you're such an advocate and tell me the response you get. All I'm saying is, crossfit is far from the optimal choice for packing on mass and xy2610 needs to pack on slabs of it. IF he has been doing crossfit all this while, his progress pics shows the ineffectiveness of that program for gaining decent weight. I'm sure with some major changes in his training regimen, it will be attainable.

I couldn't be bothered about packing on huge mass either so don't worry about it kikikilly. (I've always thought your nickname was called "Kikilili")

Try posting on crossfit.com and sherdog.net and rosstraining.com and fortified-iron.com and weightliftingexchange.com and gymnasticbodies.com and catalyst-athletics, (you get my flow right?) about bodybuilding and see the response you get.

Every athlete you see, have their own goals and work towards that and not one athlete is wrong for wanting to be the best or better in his or her sport. And I don't see you or xy2610 being too curious about being a 95KG earth shaker.

I do though...95KG, yeh! Optimal weight for 5'10" weightlifters.

I do though...95KG, yeh! Optimal weight for 5'10" weightlifters.