Note:

Currently using barbell 35lbs

10lbs = Black plate
25lbs = Green plate
35lbs = Yellow plate
45lbs = Red plate
55lbs = Blue plate

HERO WOD
A:
Warm Up
3 rounds
10 Squat
10 Push Up Shoulder Tap
10 Ring Row
10 Sit Up


B: Metcon (Time)
"LUPO"

Solo

For Time
50 Wall Ball 4 kg
45 96lbs Deadlift
40 Hand Release Push Up
35 Box Jump 20"
30 T2B/Leg Raise
25 Burpees
20 66lbs Power Clean
15 55lbs Push Press
10 25lbs Plate Carry Lunges
5 55lbs Thrusters
Cash Out: 1,000 Row

Time Cap: 50 minutes

Barbell Weight
Men: 135/95 lb
Women: 95/65 lb
1. Solo = Halved the reps
2. Bike = 3886 meter

Note: with with partner, share loads

Sunday did bouldering.

Not bad for a beginner, jumped from the top to the ground.

Anyway, Monday have weighted step up (to 20" box), wondering if I should go? Or should just go for running only

19 March 2021 Friday

HONEY BADGER
A:
Warm Up
2 rounds
200m Run
20 Lunges
15 12kg KB Swing
10 Ring Row
10 Sit Up

A: Metcon (AMRAP - Rounds and Reps)
Honey Badger
Partner of 3
AMRAP x 30 minutes
30 55lbs Squat Clean Rx: 95/75 S: 65/45 lb (10 reps per person)
30 Pull Up/Ring Row (10 reps per person)
800m Run (Together)

21.1 CrossFit Game

20 March 2021 Saturday

For time:

1 wall walk
10 single-unders
3 wall walks
30 single-unders
6 wall walks
60 single-unders
9 wall walks
90 single-unders
2 wall walks 15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Yeay my first game.

Edit: I scaled down, not double-unders, I did single-unders

This post has been edited by leah235: Mar 21 2021, 09:31 AM

After 21.1 (post above)


QUICK-FIT METCON
A:
Warm Up
AMRAP x 5 minutes
5 Up Down
10 Lunges
10 Lying Leg Raise
30 Mountain Climber

QUICK-FIT
B: Metcon (Time)
9 rounds for time; using 5kg dumbbell
10 DB Snatch 22.5/20/15/10 kg
10 Side Hop Over DB
10 DB Carry Lunges

Time Cap: 15 minutes

METCON
C: Metcon (No Measure)
2 rounds, 3:00 stations, NO rest between stations, 1:00 rest between rounds

S1: AMRAP - 10 Jump Squat, 20 Plank Shoulder Tap
S2: AMRAP - 10 Push Up, 30 Flutter Kick
S3: AMRAP - 20 10kg DB Snatch, 20 Plank Tuck

Note: train, eat, sleep. Summary of Saturday.

Wall climbing and bouldering again.

Extended to 10 walk-ins lol.

There goes my sunday.

INTRAMURAL 21.2

21.2 CrossFit Game

24 March 2021 Wednesday


A:
Warm Up
3 rounds
20 Walking Lunges
10 KB Swing
10 Sit Up

B.1: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:



10 dumbbell snatches
5 burpee box jump-overs (or step up)
20 dumbbell snatches
15 burpee box jump-overs (or step up)
30 dumbbell snatches
15 burpee box jump-overs (or step up)
40 dumbbell snatches
15 burpee box jump-overs (or step up)
50 15 dumbbell snatches
15 burpee box jump-overs

Scaled: 10kg db . dumbell, 20-in. box

F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min

Holy fuark, my heart rate shoot up to 169.

This post has been edited by leah235: Mar 25 2021, 08:24 AM

INTRAMURAL 21.3 & 21.4

31 March 2021 Wednesday

A:
Warm Up
3 rounds
10 Ring Row
5 7.5kg DB Thruster
10 Sit Up

21.3 CrossFit Game
For total time:

15 front squats
30 hanging knee raise toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups (jump)
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 15 chest-to-bar pull-ups (jump)
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
45 lb. for the front squats and thrusters

Time cap: 15 min.


21.4 CrossFit Game
Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Result:
First Attempt: 60lbs Succeed
Second Attempt: 85lbs, DL OK, Clean OK, Hang Clean no-go
Time cap: 7 min.

Note: Thinking of redo........ hm.

PARTNER PARTNER PARTNER
A:
Warm up
2 rounds
With a partner
3 Junkyard dog (Left to right + Right to Left = 1 rep)
Then,
3 rounds, with empty Barbell
10 Deadlift
10 Overhead Squat
5 Hang Power Clean

B: Metcon (Time)
Partner of 2

For time
4 rounds
10 55lbs Front Squat
10 Pull up/ring row

Complete 400m Run(Team). Then,
3 rounds
20 55lbs Push Press
20 HSPU/Hand release push up

Complete 400m Run(Team). Then,
2 rounds
30 55lbs Clean
30 C2B/Pull up/Jumping Pull up/ring row

Complete 400m Run(Team). Then,
1 round
50 46lbs Snatch
50 T2B/Leg raise/knee raise

Cash out: 400m Run(Team)

Time cap: 45 minutes
Rx: 115/85 S: 95/ 65 lb

Good workout.

QUICK-FIT METCON
A:
Warm Up
AMRAP x 5 minutes
10 10lbs Plate G2O
10 Lying Leg Raise
20 Flutter Kick
20 Jumping Jack

QUICK-FIT
B: Metcon (Time)
8 rounds for time
8 Pull Up/Ring Row
8 Burpee to Plate
8 10kg Double DB Push Press 22.5/20/15/12.5 kg
Time Cap: 18 minutes


METCON
C: Metcon (No Measure)
5 rounds
Min 1: 20 10kg DB Snatch 22.5/17.5/15/10 kg
Min 2: 20 10kg DB Carry Reverse Lunges
Min 3: 200m Run/250m Row/500m Bike/0.3mile Airbike
:30 Rest

Note: Try to stretch leg farther when going down for lunges

Been attending Zoom classes with a lot of cardio, air boxing and skipping.

Man, that's harder than I thought.

Anyway, just wanna put down this memo.

Officially drop 5 kgs OK, let's workout till my abs is visible.

2022 crossfit progress #1

OPEN PREP #9
A:
Warm Up
2 rounds, with empty Barbell 35lbs
5 Good Morning
5 Back Squat
5 Press
Then,
2 rounds
5 Muscle Clean
4 Front Squat
3 High Hang Power Clean (Focus hip contact with Barbell)
2 Push Jerk

2 round of
A: Clean and Jerk (10 x 2 Clean + 1 Jerk, build to 80-90% effort)
Round 1 using 35lbs
Round 2 using 45lbs

C: Metcon (Time)
2 rounds for time
15 C2B Pull Up/Pull Up/ Jumping Pull Up
20 35lbs Barbell Front Rack Lunges Rx: 95/65 S: 65/45 lb
30 T2B

Time Cap: 18 minutes


Note: long rested from carrying weight.

14/5/2022 Saturday

FULL BODY PUMP
A:
3 ROUNDS
10/10 Single Arm DB Swing
5/5 Single Arm DB Front Squat
20 Mountain Climber

B: Metcon (Weight)
3 SETS ON A 12:00 CLOCK...
5/5 Single DB Thrusters 22.5/20/15/10/7.5 KG
10 Single DB Sumo Deadlift Curl to Press*
*Single DB Sumo Deadlift Curl to Press = Sumo Deadlift + Bicep Curl + Strict Press

C: Metcon (No Measure)
AMRAP x 5 MINUTES
10 Wall Balls 9/6/4 KG
10 Ring Rows
20 Russian Twists

Rest 1:00

AMRAP x 4 MINUTES
8 Wall Balls
8 Ring Rows
20 Russian Twists

-Rest 1:00-

AMRAP x 3 MINUTES
6 Wall Balls
6 Ring Rows
20 Russian Twists

Note: used 6kg wallball, 10kg db
Did too fast, hentam AMRAP resulted 4 days DOMS T_T


Took protein drink only on the 3rd day. Haiy. Should’ve taken much earlier for better recovery.


This post has been edited by leah235: May 22 2022, 11:18 PM

21/5/2022 Saturday

FULL BODY PUMP
A:
Warm Up
2:00 Cardio Choice
AMRAP x 3 MINUTES
8 Plate Ground to Overheads
8 Sit ups
8 Air Squats

B: Metcon (AMRAP - Rounds and Reps)
AMRAP x 6 MINUTES
4 Devil Presses 15/12.5/10/7.5/5 KG
6 Toes to DB
8 Reverse Lunges
Note:use 5kg db

Rest 1:00

AMRAP x 6 MINUTES*
4 Goblet Squats 24/02/16/12 KG
6 American Swings
8 Hand Release Push-Ups
Note: use 12kg kb

C: Metcon (No Measure)
EMOM x 17 MINUTES
MIN 1 - Max KB Swings
MIN 2 - Max DU/SU/Side Hop
MIN 3 - Max Plank Rotations ®
MIN 4 - Max DB Snatches, use 10kg db
MIN 5 - Max Plank Rotations (L)
MIN 6 - Rest

Note: reduced the db weight to 5kg while doing devil press. Feel the motion.

Cross fit good?

Good. It’s fun and working out with a group of people.

My session normally have trainer to observe. So my form is always checked by trainer.

Weight to load/add also is advised.

Looks like a woman exercises
I like hiking with Chicks

You can checkout crossfit community nearby you.

Or try WOD Well

28/5/2022 Saturday

FULL BODY PUMP
A:
Warm Up
EMOM x 5 MINUTE
MIN 1 - Max Reverse Lunges
MIN 2 - Up Downs
MIN 3 - High Knees
MIN 4 - Push ups
MIN 5 - Inch Worms
B: Metcon (No Measure)
AMRAP x 3 MINUTES
20 Leg Lift Over DB
20 Crossbody Mountain Climbers

Rest :30

AMRAP x 3 MINUTES
20 Leg Lift Over DB
20 Supermans
C: Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 - Max Lunge + Lunge + Push-Up
MIN 2 - Max DB Snatches
MIN 3 - Max Side Plank Hold (Left)
MIN 4 - Max Plank Hold
MIN 5 - Max Side Plank Hold (Left)
MIN 6 - Rest

Note: using 7.5kg db
Been coming to gym on saturday, still working on with new work (been too sedentary)

Probably do short run 2km daily would suffice to make the body feel healthier?