4km treadmill slow run

inclination 0
1km speed 5 (warm up + drilling)
1km speed 5.5
1km speed 5.8
0.5km speed 6.5
0.5km speed 7

I shall learn to be patience in finishing the distance

Duration: 49 mins; it's suppose to be slow

This post has been edited by leah235: Dec 4 2020, 08:39 AM

6km run
Woh, look at the 40m elevation.





Ps:try to check flat route for 10km next week

Oh the workout gone too well.
Maybe should have change the KB weight.

Note:
B: 12Kg KB, did 50-30-20, Single Under
C: 1min for sit up/ air squats are 35reps

This post has been edited by leah235: Dec 9 2020, 08:22 AM

UPSIDE DOWN
A:
Warm Up
3 rounds
10 Push Up
8 Burpee
10 Sit Up
:30 Plank

Then,
3 rounds, with Barbell
5 Good Morning
4 Sots Press (squat still & push press behind neck)
5 SDHP (Sumo Deadlift High Pull)

B: Metcon (Weight)
4 5sets
8 HSPU/5 Wall Walk/ 2 x :30 Wall Walk Hold (against wall)
10 Double Dumbbell S2O Rx: 22.5/15 Scaled: 15/10 kg

C: Fran (Time)
21-15-9
46lbs Thrusters
Pull-ups/ring row
Time Cap: 13 minutes

KLSCM Virtual Run 2020

10KM - 1h32m





Ps: Final 2km dem desperate to reach finishing line lol, flat alllllll the way 😂

I wish can find flat route, every 600m - 800m with inclination is nasty 😛

Program
QUICK-FIT METCON
A:
Warm up
AMRAP x 6 minutes
5 Up Down
10 12kg KB Goblet Squat
5 Push Up Shoulder Tap
10 12kg KB Swing
Result 4 rounds


QUICK-FIT
B: Metcon (Time)
3 rounds for time
200m Run✅ / 250m Row / 500m Bike
10 Strict Leg Raise✅/Knee Raise (T2B)
15 16kg KB Swing 24/20/16/12 kg
20 4kg Wall Ball 9/6/4 kg (throw higher)

Time cap: 15 minutes
METCON
C: Metcon (No Measure)
1 round, 4:00 station, 1:00 rest between stations

S1: 100 Flutter Kick, 50 Air Squat, Max Plank
S2: 25 Box Jump/step up box, Max cal Row/Bike
S3: 50 V-Up, 30 Push Up, Max Plank
S4: 25 Box Jump/step up box, Max cal Row/Bike

QUICK-FIT METCON
A:
Warm up
3 rounds
10/8 cal Row/Bike
5 Burpee
10 Lunges
30 Mountain Climber

QUICK-FIT
B: Metcon (No Measure)
EMOM x 20 minutes
Min 1: Max Push Up 28-25-25-22-18
Min 2: Max 10kg DB Rack Squat (on shoulder) 25-20-20-18-13
Min 3: Max cal Row/Bike (Row 9-9-7-7-6 cal 900 power)
Min 4: Rest


METCON
C: Metcon (No Measure)
1 round, 3:00 stations, 1 minute rest between stations

S1: AMRAP (2 rounds) - 10 Single DB deadlift(Left) , 10 Single DB S2O(Left)
S2- 200m Run, Max Pull Up/ 30x Ring Row
S3- AMRAP (2 rounds) - 10 Single DB deadlift(Right), 10 Single DB S2O(Right)
S4- 200m Run, Max 25x Sit Up

Using 10kg dumbbell

PARTNER OF 2
A:
Warm Up
3 rounds
10 12kg Goblet Squat
10 12kg KB High Pull
5 Up Down
5 Push Up Shoulder Tap

B: Metcon (Time)
Partner of 2
For Time

Movement	Partner 1	Partner 2 (me)
150 4kg Wall Ball 4kg	75x	75x
30 55 lbs Squat Clean	15x	15x
75 4kg Wall Ball	35x	40x
20 55lbs Squat Clean	10x clean	10x
35 4kg Wall Ball	20x	15x
10 55lbs Clean	5x	5x
100 85lbs Deadlift	50x	50x

Cash out : 800m Run (Together)

Full reference:
Partner of 2(3)
For Time
150(225) Wall Ball Rx: 9/6 Scaled: 6/4 kg
30(45) Squat Clean Rx: 155/95 Scaled: 135/75 lb 2x Scaled: 115/55 lb
75(102) Wall Ball
20(30) Squat Clean
35(54) Wall Ball
10(15) Clean
100(150) Deadlift Rx: 155/95 Scaled: 135/75 2x Scaled: 115/55 lb

Time cap: 40 minutes

Note: Deadlift please fix posture. Watch the butt/hip.

Cake Treadmill Run
1km pace 8
2 rounds
10x 15kg Standing Cable Woodchopper Left
10x 15kg Standing Cable Woodchopper Right

1km pace 9
3 rounds
10x 15kg Standing Cable Woodchopper Left
10x 15kg Standing Cable Woodchopper Right

20x 15kg Seated Cable Row


* First time using woodchopper & cable row
* Ate 2 slices of cake, garlic prawn pesto and macadamia milk
Awesome!



This post has been edited by leah235: Dec 22 2020, 08:26 AM

QUICK-FIT METCON
A:
Warm Up
3 rounds
10 10lbs Plate G2O 25/10 lb
20 Plate Jump
30 Mountain Climber

QUICK-FIT
B: Metcon (No Measure)
5 rounds for MAX Reps
1:00 Devil Press 22.5/17.5/12.5/7.5 kg
1:00 Wall Ball 9/6/4 kg
1:00 Sit Up
1:00 Rest

METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, 0:30 rest between stations

S1: MAX American Swing 24/20/16/12 kg
S2: MAX cal Row/Bike/Ski
S3: MAX DB Snatch 12.5kg
S4: MAX DU/SU/Plate Jump (Single Under✅]

MERRY CHRISTMAS


A:
Warm Up
3 rounds
10 Air Squat
10 Push Up
10 Ring Row
:30 Row/Bike

B: Metcon (Time)
12 Days of Christmas

For Time
Time Cap: 50 minutes
Start with 1 Sumo Deadlift High-Pull (SDHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Actual Record:

Movement	Round 1	Round 2	Round 3	Round 4	Round 5	Round 6	Round 7	Round 8	Round 9	Round 10
1 Sumo Deadlift High-Pull 75/55 lb	✓	✓	✓	✓	✓	✓	✓	✓	✓	✓
2 Thrusters 75/55 lb	-	✓	✓	✓	✓	✓	✓	✓	✓	✓
3 Push Presses 75/55 lb	-	-	✓	✓	✓	✓	✓	✓	✓	✓
4 Power Cleans 75/55 lb	-	-	-	✓	✓	✓	✓	✓	✓	✓
5 Power Snatches 75/55 lb	-	-	-	-	✓	✓	✓	✓	✓	✓
6 Kettlebell Swings 24/16 kg	-	-	-	-	-	✓	✓	✓	✓	✓
7 Pull-Ups	-	-	-	-	-	-	✓	✓	✓	✓
8 T2B/K2E	-	-	-	-	-	-	-	✓	✓	✓
9 Box Jumps 24"/20"	-	-	-	-	-	-	-	-	✓	✓
10 Double Unders / 30 Single Unders	-	-	-	-	-	-	-	-	-	✓
11 Burpees	-	-	-	-	-	-	-	-	-	-
12 Overhead Walking Lunges 45/25 lb Plate	-	-	-	-	-	-	-	-	-	-

*Using 55lbs barbell, 16kg Kettlebell

Kudos on 7am workout

I joined crossfit Sept 2019..... with no experience at all lifting weight and not knowing posture.


I had 3 months time to get used to crossfit movements, with 2-3 times. My body always sore...
Next 3 months then, I try to maintain 3 times a week, I aim for better postures with consistent weight. Always with the mirror
Then all got better after 6 months, I started carry heavier, or do more reps, or consistent 4x a week, or 1 day hit cardio day.

I'm happy as long I'm better than previous month.


Up to December 2020, it has been 1 year and 4 months I do crossfit

PUSH PULL #1
A:
Warm Up
3 rounds
10 Push Up
10 Ring Row
10 Up Down

Then,
2 rounds
10 12kg KB Upright Row
10/10 Single Arm 9kg KB Overhead Press
10/10 12kg KB Standing Oblique Crunch

B: Bench Press (4 x 8 @ 70-100% Bodyweight)
10/10 Alternate DB Sumo Stand Row after every sets
Result:
Round 1 using 35lbs barbell, 15kg db
Round 2 using 43 lbs, 12.5kg db (to fix posture)
Round 3-4 using 55 lbs, 15kg db (better posture)

C: Metcon (Time)

2 rounds for time, using 6kg wall ball:
25 Med Ball Sit Up
18 Med Ball Clean
Rx: 9/6 Scaled: 6/4 kg

Time cap: 11 minutes

QUICK-FIT METCON
A:
Warm Up
2 rounds
10 10lbs Plate G2O (Ground To Overhead)
30 Jumping Jack
30 High Knee
30 Butt Kick

QUICK-FIT
B: Metcon (Time)
8 rounds for time
10 12.5kg DB Snatch 22.5/20/15/10 kg
10 Burpees Over DB
10 Lunges
result: completed full 4 rounds, entering 5th with 5 snatches.
Time Cap: 16 minutes


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

Movement	Completion of Round 1	Completion of Round 2
S1: AMRAP - 10 Jump Squat, 20 DU/30 Plate Jump/60 SU	3 rounds	2 rounds + 10 Jump Squats
S2: AMRAP - 10 Push Up, 30 Flutter Kick	3 rounds	2 rounds + 10 push up
S3: AMRAP - 20 DB Snatch, 20 Plank Tuck	18 DB snatch	10DB snatch, 20 Plank Tuck

QUICK-FIT METCON
A:
Warm Up
AMRAP x 7 minutes
150m Row/300m Bike
10 12kg KB Swing
10 Plank Jack
30 Flutter Kick
(3 rounds)

QUICK-FIT
B: Metcon (Time)
For time
21-18-15-12-9-6-3
Double 10kg DB Hang Clean 22.5/17.5/15/10 kg (hang & bring the db on to the shoulder, repeat)
Box Altenate Step Up 24"/20"
T2B/Leg Raise

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP 12 7kg Slam ball, 12 16kg KB Swing (3 rounds)
S2: EMOM 10 Burpee, 10-8-7-6
S3: AMRAP 12 4kg Wall ball, 12 Push Up (3rounds)
S4: EMOM 10 Burpee (up down) 15-10-10-8

Fuh, 17 days of rest.

Let's get back to workkkkkkkkkkkkkkkkk

AT-HOME WORKOUT 25/1/2021

A: 
Warm Up
3 rounds
10 Air Squat
10 Burpee
10 Cossack Squat (Note: *need to improve core strength and legs flexibility)
10 Plank Tuck

B: 5 rounds of
15 9.5kg (Left) Dumbbell Side Bend
15 9.5kg (Right) Dumbbell Side Bend
15 16kg Kettlebell Swings

This post has been edited by leah235: Jan 26 2021, 10:27 PM

AT-HOME WORKOUT 26/1/2021

Warm Up: using 35 lbs barbell
3 rounds of
6 sumo pull up
5 front squat
5 back squat

B: (Scaled down)
5 rounds of using 35 lbs barbell
5 strict barbell overhead press OHP
45 seconds sit at wall

C: Freestyle
100 2.5kg russian twist
100 Flutter Kick
1 min plank
50 high plank spider crawl (side spider)
50 leg raise (lay down)



Full workout for reference

AT-HOME WORKOUT 28/1/2021

A: Warm Up Using 35 lbs barbell
5 Good morning
5 Squat (activate glutes)

B:
3 rounds of Using 10lbs plate
15 G2O
15 standing side crunches (Right)
15 standing side crunches (Left)
15 squat with weight


C:
50 russian twist with 10lbs plate
50 leg raise


Note: Keep moving.

Workout with Andy (BSK 2) 3/2/2021 Wed

Warm Up: 3 rounds
10 touch shoulder
10 squat
5 burpees

Estimated 3 minutes each round x 3 rounds
10 jumping jacks
10 Side High Knees
10 Squat with 2.5kg plate + bicep curls
10 Lateral raise lunges with 2.5kg plate (upper body T form)
10 burpees

Last,
1 minute plank

TBH I can’t recall—🥸

This post has been edited by leah235: Feb 6 2021, 01:19 AM