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.

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.

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?

PUSH PULL PUMP
A:
Warm Up
2:00 Cardio Choice
3 SETS
:30 Single DB Strict Press
:30 Goblet Squats
:30 Lying Leg Raises
:30 Mountain Climbers
B: Metcon (Weight)
Push x Pull Strength
EMOM x 8 MINUTES
MIN 1 - 20 Double DB Push Press (Barbell Push Press)
MIN 2 - 20 Push Ups

Rest 1:00

EMOM x 8 MINUTES
MIN 1 - 20 DB Snatches (Barbell Snatches)
MIN 2 - 20 DB Renegade Row (Barbell Bent Over Row)
Weight Option
Men: 12.5 - 22.5 KG, Women: 5 - 12.5 KG
Barbell Option
Men: 95 LB, Women: 55 LB
C: Metcon (Weight)
4 SETS FOR MAX REPS
1:00 Single DB Overhead Reverse Lunges
Rest :30
1:00 DB Alt. Hang Power Clean
Rest :30
1:00 Hollow Flutter Kicks

Rest 1:00 b/t Sets

Note: comfortably using 7.5kg. Will use this weight until body get used to 4x wod a week

22/6/2022 Wednesday

Deadlift day

Warm up 5 mins
Run 600m
10x Reverse burpees
10x Ring row

Deadlift
2x5 115lbs
5x5 135lbs
2x5 140lbs (added small playe 1.25kg each)

Metcon 10mins
6x 23.5kg thruster
6x burpees over bar



..I went to gym and forgot to put notes here 🥲
My target is to just keep showing up at the gym door

FULL BODY PUMP
A:
Warm Up
AMRAP x 5 minutes
10 Up Down
10 12kg KB Swings
10 Air Squats

B: Metcon (Time)
6 SETS
250m Row/500m Bike or 0.3mile Airbike
10 12kg American Swing 24/16 KG
6/6 7.5kg Single Arm Thrusters
8 Burpee

TIME CAP: 16 MINUTES
C: Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 - 10 Wall ball, Max Plank
MIN 2 - 20 Push Up, Max Mountain Climbers
MIN 3 - 10 V-Up, Max Tuck Hold
MIN 4 -20 Reverse Lunges, Max Squat Hold
MIN 5 - Rest
Result : 3 rounds

Ps: i swear i feel like vomiting out everything. Thank god workout at 9am and i havent consume anything yet.

30/6/2022 Thursday


FULL BODY PUMP
A:
Warm Up
AMRAP x 3 MINUTES
10 Hollow Leg Raises
20 Pike Shoulder Taps
30 Jumping Jacks

Rest 1:00

AMRAP x 3 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Mountain Climbers

B: Metcon (Weight)
5 SETS ON A 15:00 CLOCK...
10/Sbb10 7.5kgDB Suitcase Bulgarian Split Squats*
12-15 Alt Hang DB Muscle Snatch
*Bulgarian Split Squats: Setup at least 2 Green Plates Height for back leg to step on it

Weight Option
Men: 22.5/20/17.5/15, Women: 15/12.5/10/7.5 KG


C: Metcon (AMRAP - Rounds and Reps)
Bodyweight Pump
AMRAP x 10 MINUTES
30 DUs/60 SUs/30 Plate Jumps
20 Russian Twists
10 Burpee
20 Jumping Lunges
Result 3 rounds

Rest 2:00

AMRAP x 8 MINUTES
30 DUs/60 SUs/30 Plate Jumps
20 Crossbody Mountain Climbers
10 Burpee
20 Jumping Lunges
Result 2 rounds

1/7/2022 Friday


YOU DO I REST FIRST
A:
Warm Up
600m Run/750m Row/1500m Bike
Then,
2 ROUNDS
15 Air Squat
15 Push Up
15 Ring Row
B: Metcon (Time)
Partner of 2

25 ROUNDS FOR TIME
9 Wall Ball 9/6|6/4 KG
6 Burpees
3 Power Cleans 155/105|115/65|95/55 LB

After finishing round 5, perform
1600m Run (TOGETHER)

Time Cap: 50 MINUTES

DROP SET, LONG TIME NO SEE
A:
Warm Up
2 ROUNDS
10 The World Greatest Stretch
10 Kneel to Squat
10 Cossack Squat

B.1: Back Squat (3 sets of Dropset 6-8-10)
10-20 pounds each portion

*Take 1-2 sets to warm up and get to heavy weight before get into dropset.

6 reps using 85lbs (3 black plates)
8 reps using 66.5lbs (2black plates + 1.25kg small donut)
10 reps using 61lbs (2 black plates)

B.2: Weighted Box Step Up (Double DB, 3 x 12)
12 Double DB Box Step Up 20"

Men: 25/22.5/20/17.5
Women: 15/12.5/10/7.5 KG

Note: using 5kg db for step up due to legs feel wobbly🥲

C: Metcon (Time)
FOR TIME
3 rounds
12 Thruster 95/65|65/45 LB (using empty barbell)
12 T2B/Leg Raise
24 7.5kg DB Snatches 22.5/15|15/10 KG

TIME CAP: 13 MINUTES

Oh ya after tried varieties of lunges, I think my legs improve alot.

I can do cossack squats more efficiently.

Today is fitness test.

Overall, ok


Attached thumbnail(s)

For this test, no.

Just to see if can complete all workouts under certain time.

WEEKEND PUMP
A:
Warm Up using 7.5kg dbq
AMRAP x 5 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift


B: Metcon (Weight)
Full Body Strengthl using 12.5kg
EMOM x 10 MINUTES
MIN 1 - :25 Single/Double DB Strict Press, :25 OH Hold
MIN 2 - :50 Hollow Flutter Kicks

C: Metcon (No Measure)
Full Body Workout
EMOM x 4 MINUTES
30 DUs or Jumping Jack/60SUs + Max Plank Rotations

Rest 1:00

EMOM x 6 MINUTES
MIN 1 - :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 - :50 DB Up Down

Rest 1:00

EMOM x 8 MINUTES
MIN 1 - :50 Single/Double DB Push Jerks
MIN 2 - :50 Burpee

FULL BODY PUMP
A:
Warm Up
AMRAP x 5 MINUTES
10 DB Deadlift
10 DB Swing
:30 Plank


B: Metcon (Weight)
Full Body Strength
7 SETS
10 Single DB Suitcase Deadlift ®
20 Alt. DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides
Time Cap: 16 MINUTES


C: Metcon (Weight)
E2MOM x 8 SETS
8 Alt Single DB Devil Press
7 DB Goblet Lunges (original number 14reps, dang my legs)
Max Plank

Note:all using 7.5kg db, should have gone with 10kg. Free and easy is nice too.

Yo take a look at my heart rate.
That’s dope. My average rest heart rate 49😂

This post has been edited by leah235: Aug 25 2022, 11:45 AM


Attached thumbnail(s)

RUN
25mins speed run (in between recovery)

BODY WEIGHT PUMP
A:
Warm Up
EMOM x 5 MINUTES
50 SUs/25 Jumping Jacks into Max Lunges

B: Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - :45 Max DUs/SUs
MIN 2 - :45 Push Up Shoulder Tap
MIN 3 - :45 Reverse Lunges

C: Metcon (No Measure)
2 SETS
ON A 10:00 CLOCK...
60 Box Step Ups
50 Goblet Squats
40 Sit Ups
30 DB/Barbell Push Press
20 Alt DB Up Downs
Max cal Row/Bike