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TSleah235
post Dec 25 2020, 11:05 AM

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Joined: Apr 2013
From: 02:35
MERRY CHRISTMAS
cheers.gif

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 thumbup.gif



desas_desus P
post Dec 29 2020, 02:52 PM

New Member
*
Probation
6 posts

Joined: Dec 2020
From: Washington
QUOTE(leah235 @ Dec 24 2020, 08:05 PM)
MERRY CHRISTMAS
cheers.gif

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  thumbup.gif
*
how long does it takes for you to reach this level?
TSleah235
post Dec 29 2020, 03:16 PM

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From: 02:35
QUOTE(desas_desus @ Dec 29 2020, 02:52 PM)
how long does it takes for you to reach this level?
*
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 laugh.gif

TSleah235
post Jan 4 2021, 11:50 PM

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Joined: Apr 2013
From: 02:35

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
TSleah235
post Jan 6 2021, 08:56 AM

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From: 02:35
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 1Completion 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
TSleah235
post Jan 7 2021, 10:20 PM

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From: 02:35

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
TSleah235
post Jan 25 2021, 11:40 AM

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From: 02:35
Fuh, 17 days of rest.

Let's get back to workkkkkkkkkkkkkkkkk
TSleah235
post Jan 26 2021, 09:18 AM

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From: 02:35
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
TSleah235
post Jan 26 2021, 10:36 PM

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From: 02:35
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
» Click to show Spoiler - click again to hide... «
TSleah235
post Jan 29 2021, 08:42 AM

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From: 02:35
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. smile.gif
TSleah235
post Feb 6 2021, 01:16 AM

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Joined: Apr 2013
From: 02:35
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
TSleah235
post Feb 6 2021, 01:23 AM

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Joined: Apr 2013
From: 02:35
5/2/2021

AT-HOME WORKOUT #21

A: 
Warm Up
3 rounds
:30 High Knee Run
15 Air Squat
:30 Butt Kicker
20 Shoulder Tap
Then,
3 rounds
10 Tuck Jump/jump squats
5 Inch Worm
10 Push Up

B: Metcon (Weight)
E3MOM x 2 rounds
15 16kg Goblet Squat / 15 Front Squat
10/10 9.5kg Single Arm S2O / 10 S2O
10 Burpee

C: Metcon (No Measure)
Core and Finisher
2 rounds
:30 Hollow Hold
:30 V-Up/Double Crunch/Leg Raise
1:00 Plank

Note: scaled down WOD
TSleah235
post Feb 11 2021, 09:33 AM

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From: 02:35
Workout with Andy (BSK 2) 11/2/2021 Wed

Warm Up: 8 rounds, using 2kg dumbbell
1 min jumping jacks
10 thruster (squat and overhead press)
4 touch shoulder
after than 1 min plank

Estimated AMRAP (1 min workout, 10 seconds rest), for 10 mins
4 punch air with 2kg dumbbell
4 touch shoulder

Then, for 10 mins
4 touch shoulder
10 2kg dumbbell crunch


Rest 2 mins

For 5 mins:
Use yoga mat, put 2kg dumbbell at end of mat.
Small run to end of mat, push up and do devil squat

Next, Movement Control for 5 mins
DB on the floor, squat for
Bicep Curl --> twist at shoulder & stand --> overhead (repeat)

Last,
1 minute plank

Note: Max HR 153, burnt 283 calories, oh wow. Never underestimate lighteer weight, it still killed me. laugh.gif


TSleah235
post Feb 24 2021, 03:19 PM

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Joined: Apr 2013
From: 02:35
Quick Update:

22/2 - 3km Run
23/2 - 3km Run
24/2 - Crossfit with BSK contestants
25/2 - 3km Run
26/2 - 3.6km Run
27/2 - rest
28/2 - wall climbing
TSleah235
post Mar 1 2021, 11:58 AM

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Joined: Apr 2013
From: 02:35
Record as at 28/2/2021

Wallclimbing 7-8x, a mixed of Top rope Walls & Lead Walls


Ran 3 km .... at condo area (under roof), in the rain. blink.gif
Pace is so out lol.
TSleah235
post Mar 1 2021, 11:21 PM

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From: 02:35
BACK SQUAT
A:
Warm Up
21-15-9
Air squat
Sit up
10lbs Plate G2O

Then,
3 rounds
6 Plate Hold Squat Stretch
6 Squat Thoracic Rotation
6 Pause Back Squat (Barbell)

B: Back Squat (6 x 5, AHAP)
Warm up using barbell 35 lbs (15kg)

Round 1 55 lbs
Round 2 66 lbs
Round 3 75 lbs
Round 4 105 lbs
Round 5 105 lbs

C: Metcon (Time)
For time
15-12-9
55 lbs Power Clean / Hang Power Clean Rx: 115/85 S: 95/55 lb
Burpee Over Bar

Time cap: 13 10 minutes
TSleah235
post Mar 6 2021, 01:18 PM

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Joined: Apr 2013
From: 02:35

TEST: RECORD YOUR RESULT!
A:
Warm Up
3 rounds
10 25lbs Plate G2O
10 7.5kg DB Thruster
30 Mountain Climber

B: Armadas Test 1 (Time)
For Time

400m Run/500m Row/1000m Bike

21-15-9
105lbs Deadlift Rx: 225/155 S:175/125 lb
HSPU / Hand Release Push Up

400m Run/500m Row/1000m Bike

9-15-21
55lbs G2O (Snatch or CnJ) Rx: 95/65 S: 65/35 lb
4kg Wall Ball Rx: 9/6 S: 6/4 kg

400m Run/500m Row/1000m Bike

Time Cap: 35 minutes
TSleah235
post Mar 6 2021, 09:35 PM

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From: 02:35
OK 3 WEEKS TO FOCUS.....................
TSleah235
post Mar 9 2021, 09:08 AM

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Joined: Apr 2013
From: 02:35
OVERHEAD!
A:
Warm Up
2 rounds
10 seconds Samson Stretch (each side)
10 Plate Overhead Lunges
10 Sit Up


Then, with using 35lbs Barbell
2 rounds
5 Behind Neck Sotts Press
5 Overhead Squat
5/5 Overhead Split Squat

B: Overhead Squat (5 x 5 Overhead Squat + 10 Overhead Lunges)
Rx: 115/75 S: 75/45 lb
Result:
Using 55lbs (using 10lbs x 2) , 1 x 5 Overhead Squat + 3 Overhead Lunges (too heavy for lunges)
Using 46lbs (using 2.5kg x 2), 2 x 5 Overhead Squat + 10 Overhead Lunges


C: Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
7.5kg Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
1-2-3-4-5-6-7-8-9-10
DB Squat Rx: 22.5/15 S: 15/10 kg
Burpee

Time Cap: 15 minutes
Finished by 13 minutes ✅

rclxms.gif rclxms.gif


Note: To improve wrist, palm face upwards when do overhead
TSleah235
post Mar 11 2021, 09:53 AM

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Joined: Apr 2013
From: 02:35
PUSH PULL
A:
Warm Up
3 rounds
10 Push Up
10 12kg KB High Pull
10 12kgGoblet Squat

3 rounds
:20 Handstand Hold / Push Up Hold
:20 Active Hang
:20 Hollow Hold


B: Metcon (Weight)
5 sets
8 7.5kgDB Bench Press, AHAP
8 C2B Pull Up / 12 Ring Row


C: CrossFit Games Open 17.5 (Time)
5 rounds for time of:
9 55lbs thrusters 95# / 65#
35 double-unders/ 70 single unders

10 rounds for time
9 Thruster Rx: 95/65 S: 75/45 lb
35 DU/ 100 SU

Time cap: 18 minutes


Note : *40 minute time cap for 10 rounds of CrossFit Games Open 17.5 (Time)

Keep training!
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