This thread is to track my CrossFit progress.

Note that I just started CrossFit actively since September 2019.
So hopefully this thread serves reminder and act as milestone of the hardwork I’ve poured into my body.

August - Gymnastic Strength
This month focuses a lot on strength building, and mostly about gymnastic strength (BODYWEIGHT). Besides getting a stronger in term of movements, these training will challenge your sense of coordination and balancing. Enjoy!

PULL UP STRENGTH #2
A:
Warm Up
2 rounds
10 Push Up
10 9kg KB High Pull
10 9kg KB Swing
Then,
3 rounds
10 10lb Plate Good Morning
6 Scapular Ring Row
30secs Hollow Rock

B.1: Pull-ups
5 x 10 Ring Row (3 seconds hold at top)

B.2: Metcon (Weight)
EMOM x 10 minutes
Min 1: 10 Barbell Bent Over Row Scaled: 55lb
Min 2: :30 Active Hang (Chest up and hold)
=Total 5 sets

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 minutes
10 American Swing 12kg
10 Sit Up/GHD Sit Up
5 Jump Squat
=Total 7 sets

Note: using 35lb barbell

REFRESHING WORKOUT
A:
Warm Up
15-10-5
Air Squat
Up Down
Sit Up
9kg KB Swing

QUICK-FIT
B: Metcon (Time)
2 rounds for time
21 Goblet Squat 12 kg
15 Burpee
9 Devil Press 10kg DB

Time Cap: 13 minutes

METCON
C: Metcon (No Measure)
3 rounds, 1:00 stations, :30 rest between stations, 1:00 rest between rounds

S1: Max Double DB Deadlift 12.5 kg (2rounds x 15rep, 1 round 10 reps)
S2: Max Wall Ball 4 kg (2rounds x 15rep, 1 round 10 reps)
S3: Max Box Step/Jump 20" (2rounds x 15rep, 1 round 10 reps)
S4: Max Cal Bike

Rest Day.

Walked around pasar malam 30 mins and grab an avocado juice.

QUICK-FIT DAY
A:
Warm up
AMRAP x 6 minutes
10 Air Squat
10 Plank Tuck
10 Plank Shoulder Tap
5 Burpee
= 2 rounds

QUICK-FIT
B: Metcon (Time)
2 rounds for time
20 Plate G2O 25 lb
10 Cal Air Bike
20 V-Up
10R/10L Single DB Hang Clean and Press 10kg

Time Cap: 16 minutes

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

S1: 270 Single Under
S2: 60 Air Squat, 10 Sit Up
S3: 230 Single Under
S4: 60 Air Squat

FRIYAY!
A:
Warm Up
3 rounds
10 Up Down
10 Good Morning (Barbell)
10 Back Squat (Barbell)
10 Box Step Up

*barbell 35lb (no plate)

B: Metcon (Time)
For time
21-15-9
Front Squat
Box Jump Over 20”
(Accidentally knocked my front leg 🦵At the edge of box T_T during jump & had to ice for 10 mins)
*note: did around 5 jump box and the rest is step over the box

400m Run

21-15-9
Snatch/Ground to Overhead (G2O)
Ring Row Pull Up

400m Run

12-0-0
Front Squat
2
Burpee Box Jump Over 20”

Time Cap: 45 minutes
Barbell Weight 55lb



Supposedly full WOD:


This post has been edited by leah235: Aug 14 2020, 10:41 PM

3km run

KM1 8:41”
KM2 7:24”
KM3 7:08”

Average pace 7:44”

I’m so happy with this negative split.




Attached thumbnail(s)

Home Workout

A:Warm Up
2 rounds
10 Air Squat
10 Up Down
10 Barbell Over Head 10kg (slow motion)

B:
21-19-10
Burpees
Barbell Bent Over 10kg
Back Squat 10kg

C:
50 Russian Twist
50 Mountain Climbers

Duration B+C 17 minutes

BURN YOUR SINFUL WEEKEND CALORIES
A:
Warm up
AMRAP x 5 minutes
20 Jumping jack
5 Burpee
10 Sit up
(3 rounds)

QUICK-FIT
B: Metcon (No Measure)
EMOM x 20 minutes
Minute 1- :45 MAX American Swing 12 kg (20-20-13-10)
Minute 2- :45 MAX Slam ball 7 kg (20-15-13-10)
Minute 3- :45 MAX Box step up 20" (15-15-13-10)
Minute 4- :45 rest


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

S1- 10 Burpee, 15 Double DB Deadlift, 3 Burpees
S2- 25 hanging leg raise(T2B), MAX plank
S3- 10 Burpee, 15 Double DB Deadlift, 3 Burpee
S4- 30 Sit up, MAX plank


Note: Finally can form better leg raise (not knee raise).
-Have to improve with Hollow Hold and Superman so that can swing better and perform Toe To Bar (T2B).
-Can try knee-to-elbow too. Refer How To Improve Toe To Bar

KIPPING PRACTICE
A:
Warm Up
2 rounds
10 Push Up
10 Ring Row
10 KB Swing 12 kg
10 Sit Up

Then,
2 rounds
:20 Hollow Rock
10 Superman (2 seconds hold at the top)
:20 Active Hang (Chest up)

B: Kipping practice (5 x Max Reps Kipping Pull Up)
5 minutes Kipping Technique go through, (in sequence)
*Hollow - Arch position: Think of moving head front and behind
*Keeping core tight, do not close hip angle.
*At hollow position, shoulder go up and away from bar, slightly bring knee up, hip angle closer.
*hip pop, and pull (Full hip extension, then pull up)
*keep elbow pointing down instead pointing behind
Kipping Pull Up
OR
5 Unbroken Kipping + 10 Ring row

*40-60seconds Handstand/Declined Push Up Hold after each sets —> have to be close to the wall


C: Metcon (Weight)
E2MOM x 6 rounds
5 Thruster 46lb (feeling to heavy to perform 8reps @ 10lbs x2plates)
8 Burpee (up down)
8 Sit Up

QUICK-FIT & METCON
A:
Warm up
EMOM x 6 minutes
Min 1: Max Bike/Row
Min 2: Max up-down
Min 3: Max Lunges
2 rounds

QUICK-FIT
B: Metcon (Time)
3rounds for time
400m run 500m row/1000m bike
2times
12 American Swing 12 kg
9 Ring row (Pull up)
6 Burpee Box Jump Over 20"

Time cap: 16 minutes


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

S1: AMRAP - 30 Air squat, 30 Mountain climber
S2: AMRAP - 10 Plate Carry Lunges, 10 Plate G2O 25lbs
S3: AMRAP - 30 Push up, 30 Bicycle crunch
S4: AMRAP - 10 Wall ball 4kg,10 Up-down (Burpee)
(3 rounds first part, 2 rounds latter part)

Note: I swear to god doing wall ball really challenging and I slapped the ball once I completed the third set. Secretly hope the ball burst when I slapped it lol. HRM were ranging between 111~143 and I feel like throw up after completed WOD. I’d do anything and rush it when it is <5 sec left

BODYWEIGHT TRIPLET

For Time:

21-15-9

Sit-ups
Push-ups
Air Squats

Quick, efficient, and full body. Treat this workout like a sprint.

Result: 7 minutes

1 min plank
1 min plank hip dip
1 min plank touch shoulder

UP SIDE DOWN

A:
Warm Up
3 rounds
10 Air Squat
10 Sit Up
10 Push Up Shoulder Tap
30 Flutter Kick
:30 Push Up Plank

B: Handstand Push-ups (5 x 8 HSPU or DEFICIT HSPU)
Scaled options

5 x 12 Deficit Declined Push Up
OR
5 x 5 Barbell Strict Press + 10 Push Up/Knee Push Up

*Barbell 35lbs + 1.25kgx2 = 40.5lbs
*Strict Press, no jumping/bent knees, no dip.

C: Metcon (No Measure)
EMOM x 16 minutes
Min 1: :40 Hollow Hold/Floor Tuck Sit Hold/V Sit Hold
Min 2: 10/10 Pistol Squat or 20 Narrow Goblet Squat
Min 3: 20 13 Double DB Bent Over Row Rx: 22.5/15 Scaled: 7kg
Min 4: Max cal Row/Bike

Note: first time doing pistol squat. Feeling weird for left leg to squat. Did this assisted/ grab ring row.

This post has been edited by leah235: Aug 24 2020, 10:54 PM

QUICK-FIT METCON
A:
Warm Up
3 rounds
1:00 Bike/Row
5 Up Down
10 Box Step Up
10 Ring Row
20 Shoulder Tap

QUICK-FIT
B: Metcon (Time)
4 rounds for time
4 Burpee Box Jump Over 20"
9 American Swing 12 kg
20 Knee Push Up
24 Air Squat

Time Cap: 16minutes

METCON
C: Metcon (No Measure)
EMOM x 17 minutes (3 rounds)
Min 1: Max Sit Up (Result 25,30,30)
Min 2: Max Burpee (Result 10,7,10)
Min 3: Max Plank (Result 30s, 20s, 30s)
Min 4: Max DU/SU/Mountain Climber (Single under 50,60,70)
Min 5: Max DB Snatch (Result 10kg 10,12,14)
Min 6: Rest

Freeletics - Aphrodite

50-40-30-20-10
Burpees
Squat
Sit-Up

Total: 1h 22 mins ( 82mins)

=Break down=

Holy shit

Bangga with me onot.

Day by day my performance getting better

Bangga , inspired and also a little intimidated

QUICK-FIT
A:
Warm Up
3 rounds
20 Lunges
8 Inch Worm Push Up
8 Ring Row
30 Jumping Jack

QUICK-FIT
B: Metcon (Time)
For time
400m run/500m row/1000m bike
30 Ball Slam 7 kg
25 High Box Step Up 24"
20 Left & 20 Right Dumbbell Thruster 7.5kg
400m run /500m row/1000m bike

Time cap: 17 minutes


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

S1: AMRAP - 10 Double DB S2O, 10 DB Front Squat, 20 Sit Up
or (20 DB Thruster, 20 Sit Up)✅
S2: 50 Air Squat, then MAX Cal Row (15cal)
S3: AMRAP - 10 Double DB S2O, 10 DB Front Squat, 20 Sit Up
or (20 DB Thruster, 20 Sit Up)✅
S4: 50 Knee Push Up, then MAX Cal Row (10cal)

AND THE METCON
A:
Warm Up
AMRAP x 6 minutes
8 Jump Squat
8 Ring Row
8 Sit Up
4 Up Down

QUICK-FIT
B: Metcon (Time)
21-18-15-12-9-6
Ring Row (Pull up)
Wall ball 4 kg
50 DU/SU/Plate jump after each set

Time cap: 18 minutes


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

S1: MAX American Swing 12 kg (Average 20)
S2: MAX cal Row (power 750) (Average burn 15 cal)
S3: MAX DB Snatch 7.5 kg (average around 12-16 L and R)
S4: MAX DU/SU/Plate Jump (>100)

Note: a light DOMS kicked in around above knees area the night before. Snatch DB using 7.5kg seems as good choice. Need to do active recovery

Keep it up!

FELIX THE CAT

A:
Warm Up
3 rounds
1:00 Row/Bike
10 Air Squat
5 Inch Worm Push Up
10 Sit Up
10 Ring Row


B: Metcon (Time)
6 Rounds for Time
9 Burpees
9 Box Jumps 20"
9 HSPU/Hand Release Push Up
9 Thrusters 55 lbs
9 T2B/Leg Raise

Cash Out: 800m Run/1000m Row/2000m Bike

Time Cap: 50 minutes

DEADLIFT
A:
Warm Up
2 rounds
10 Up Down
30 High Knee Run
30 Mountain Climber

Then,
2 rounds
With Barbell 35lbs
10 Good Morning
10 Romanian Deadlift
10 S2O

B: Deadlift (5-5-3-3-2-2-1, build up to 1RM)
85lbs-135lbs-135lbs-146lbs-146lbs-146lbs-146lbs
*10 Double 10kg DB Bent Over Row after every sets

C: Metcon (Time)

4 rounds for time
*Deadlift*
10 Strict T2B/Leg Raise
200m Run

Round 1: 5 Deadlift @ 80% (from 1RM above) 116 lbs
Round 2: 8 Deadlift @ 70% (reduce 10-20 lbs) 105lbs
Round 3: 8 Deadlift @ 70% (same with rounds 2) 105lbs
Round 4: 12 Deadlift @ 60% (reduce 10-20 lbs) 85lbs

Time Cap: 20 minutes

METCON!
A:
Warm Up
3 rounds
10 Plank Tuck
10 Elbow-Palm
15 12kg KB Swing
20 Reverse Lunges

QUICK-FIT
B: Metcon (Time)
3rounds for time
20 Plate G2O 25lb
20 Plate Carry Lunges 25lb
15 Wall Ball 4 kg
15 Sit Up

Time cap: 17 Minutes
METCON
C: Metcon (No Measure)
3 rounds
Min 1: 20 Air Squat + 30 Mountain Climber
Min 2: 15 Push Up + 30 Flutter Kick
Min 3: 10 Pull Up/15 Ring row + 30 Mountain climber
Min 4: 10 Burpee + 30 Flutter Kick
Min 5: Plank
Min 6: Rest

FIND YOUR BROTHERS/SISTERS
A:
Warm Up
2 rounds
10 DB S2O
10 DB Racked squat
10 Up Down
10 Sit Up
B: Metcon (Time)
Partner of 2

5 rounds for time

Partner	Set A	Set B
Workout 1	5 x 7.5kg Db Man-Maker	12kg KettleBell Hang
Workout 2	10 x 65lbs Front Squat	25 lbs Plate Overhead Hold
Workout 3	15 x 4kg Wall ball	15 x 4kg wall ball

*Do together. Person 1 do Set A and Person 2 do set B, vice versa.

Cash out
600m Run

Time cap: 45 minutes

Allow to switch partner anytime. Reps are accumulated.

Man-Maker: Rx: 22.5/15 Scaled 15/10 kg
Kettlebell: Rx: 28/20 Scaled: 20/12 kg
Front Squat: Rx: 135/95 Scaled: 95/65 lb
Plate: Rx: 45/25 Scaled: 35/10 lb
Wall Ball: Rx:9/6 Scaled: 6/4 kg

Speedy Abs

5 rounds:
20 heel taps
15 leg raises
10 sit ups
15 mountain climbers
20-second plank

PUSH PULL

A:
Warm Up
3 rounds
5 Scapular Ring Row (Slow & Control)
5 Scapular Knee Push Up (Slow & Control)
10 Sit Up
10 Back Extension (Superman position)
Then,
EMOM x 4 minutes
Min 1: Active hang - to chest up
Min 2: Plank (push up position)

B: Pull up + Dip
4 sets
8 Pull up (Bar Row)
8 Dumb bell push up (as dip)

C: Metcon (Time)
3 rounds for time
20 Narrow Goblet Squat 16kg kettlebell
15 Leg Raise
12 DB Shoulder to Overhead S2O 10 kg db

Time Cap: 15 minutes




Full version


Woof! First time using 16kg kettlebell
Is this considered as an upgrade?
Coupled with 10kg Db

LONG TIME NO SEE... OHS

A:
Warm up
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
10 seconds Samson Strech/Per side
:30 Plank

Then,
3 rounds
5 Inch Worm
5 Sotts Press (Behind Neck, PVC/Barbell)
10 Plate Thruster 10 lb


B: Metcon (Weight)
6 sets
3 Behind Neck Push Press + 3 Overhead Squat
*Start from moderate weight and build load

Set 1 & 2 - 35lbs (using empty barbell 35lbs)
Set 3 & 4 - 40.5lbs (using barbell 35lbs add ons 2 x 1.25kg)
Set 5 & 6 - 43lbs (using barbell 35lbs add ons 2 x 2.5kg)
Footnote: long time didn’t perform behind neck push press, wow can feel the movement gets rusty....

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 minutes
12 10kg DB Snatch (Rx: 22.5/15 Scaled: 15/10 kg)
12 Box Jump Over 20"
12 Sit Up
= total 4 rounds

keep it up!

thanks man!

Im trying to get 4x a week workout haha. Try to reflect how serious I was during workout.

aiyah double

This post has been edited by leah235: Sep 17 2020, 10:34 AM

try to allocate 1-2 days for strength training ONLY to see better results. i see u r trying to do everything in a single day of training. doing metcon day in day out takes a toll on your body and may not give it time to recover

strength training - mon,wed,fri
metcon - tues,thurs,

I just show up at the gym and follow the workout list given by the trainer
(it's like a class, consist of 7-10 people per session)
Have to admit, metcon days are harder cus involve a lot of jumping and burpees and all sort explosive movement.

So I plan weekdays 2 days working out - rest - 2 days working out-
normally weekend, I'll rest or go for walk/run, or plainly becomes couch potato.
I'll take a day or two days rest if sore.

Just to track movement, been passive on last weekend
18/9 (Fri)
-long drive, travelling day-
swim 300m to release fatigue

19/9 (Sat)
walk >9k steps

20/9 (Sun)
-long drive, travelling day-
swim 200m to release fatigue

21/9 (Mon)
Rest
Reading: Colorless Tsukuru Tazaki and His Years of Pilgrimage

22/9 (Tues)
Brisk Walk 2.34km within 30 mins

Missing to hit some weight training

Supposedly to hit this on 22/9 (Tues)

COMPLEX
A:
Warm Up
2 rounds
10 Air Squat
10 Push Up
10 Lying Leg Raise
30 Jumping Jack
Then,
2 rounds, with 35lbs Barbell
10 Back Squat
10 Shoulder to Overhead / S2O
10 Hang Muscle Clean

B: Bear Complex (12 sets, build load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press (Behind Neck Push Press)

*Build load every sets*
Ideal starting weight for
Men: 135/95 lb
Women: 75/55 lb
Result:
Set 1 & 2 : 35lbs empty barbell
Set 3 & 4 : 46lbs (add on 2.5kg x 2)
Set 5 -13 : 48.5lbs (add on 1.25kg x 2)

Note on Push Press -> Push barbell to overhead, without jumping, squeeze thigh abit. Need to work on this. Didn’t add more weight due to push press posture need to be fixed.

*record heaviest weight only*


C: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Ring Pull-ups
10 Knee Push-ups
15 Squats
BEST = 17-20 rounds
GOOD = 13-16 rounds
NOT BAD = 9-12 rounds
KEEP IT UP = 9 and below

Results: 12 rounds 😆

keep it up leah235!

yo! from running to crossfit
I'm back to fitness life.

thank youuu

Note to self:

Differences between Push Press (strict) and Push Jerk (jump).

ONE MORE REP!
A:
Warm Up
2 rounds in 5 minutes (AMRAP)
10 Reverse Lunges High Knee
10 Elbow-Palm
10 12kg KB Swing
30 Flutter Kick


QUICK-FIT

B: Metcon (Time)
2 rounds for time
12 Devil press 7.5kg
15 Box Jump 20"
18 Push Up (3 rounds)
21 T2B/Leg Raise

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
3 rounds, 1:00 stations, :20 rest between stations, 1:00 rest between rounds

S1: Max Burpee/Up Down (15-12-15)
S2: Max cal Row/Bike (10cal ~12cal)
S3: Max Sit Up
S4: Max DB Thruster 7.5kg (7-10-11)

BARBELL COMPLEX

A:
Warm Up
3 rounds
10 12kg KB Swing
10 12kg KB High Pull
10 Goblet Squat with 10kg DB
10/10 Standing Oblique Crunch with 10kg DB
30 High Knee Run

Note: oblique crunch refer to mins 3:00 ~ 3:10


B: Metcon (Weight)
Barbell Complex
10 sets, build load
1 + 2 + 2
Sumo Deadlift + Sumo Deadlift Shrug + Sumo Deadlift High Pull

Result = using 35lbs barbell, wide leg, narrow grip (one thumb gap)
Set 1 & 2 = 55 lbs (+20lbs)
Set 3 & 4 = 60.5 lbs (+20lbs +2.5kg)
Set 5 ~ 7 = 66 lbs (+20lbs +5kg)
Set 8 & 9 = 71.5 lbs (+20lbs +5kg+2.5kg)
Set 10 x2 = 75lbs (+40lbs)
Note: Yessss deadlift sumo high pull with 75lbs


C: Metcon (Time)
3 rounds for time
10 66lbs Back Squat Rx: 135/85 Scaled: 95/65 lb
10 GHD/Abmat Sit Up
10 7.5kg Push Up Renegade Row(LR1) Rx: 22.5/15 Scaled;: 15/10 kg
12/9 cal Row/Bike or 10/7 cal AirBike

Time Cap: 18 minutes

REFRESH/RECHARGE!
A:
Warm Up
3 rounds
10 Samson Lunges
20 Flutter Kick
10 Push Up & Downward Dog
20 Russian Twist

QUICK-FIT
B: Metcon (No Measure)
0 - 5 minutes
30 Wall Ball 6kg (new weight)**
30 Sit Up
*Rest Remaining Time*

5 - 10 minutes
40 Burpees
200m Run/250m Row/500m Bike
*Rest Remaining Time*

10 - 15 minutes
30 Wall Ball 6kg
20 Hang Leg Raise

METCON
C: Metcon (No Measure)
2 rounds, 2:00 stations, :30 rest between stations, 1:00 rest between rounds

S1: 20x 10kg Single Arm S2O (Left), Max Plank
S2: 20x Box Jump Over 20" (max)
S3: 20x 10kg Single Arm S2O (Right), Max Plank
S4: Max cal Row/Bike/Ski


Note: consuming ON whey protein isolate (rich choco) starting 28/9, 1 scoop per day between 4pm~6pm, can feel the ability to lift heavier, better, last longer. Didn’t feel lethargic or easily tired.

Workout usually between 7pm - 8pm or 8pm - 9pm

JUMP JUMP JUMP
A:
Warm Up
25 burpees

Then,
2 rounds
10 Crab Reach
:20 Static Beast
:10 Static Beast + Opposite Arm & Leg Lift (:10 per side)

Video for reference:



B: Metcon (Time)
20 minutes Double Under Practice
Progression:
High Jump > High Jump Single Under > High Jump Double Clap > High Jump Double Under
Try 20 reps for each movement above, proceed to next movement with good performance.

Note: Keep high jump, slow motion, and hand side to side swing..... not your hand flapping around & swing.

C: Metcon (Weight)
EMOM x 5 rounds. Using 55lbs weight

Minute 1 & 2
3 Squat Clean/Power Clean + Squat.
5 Thruster
7 Burpees Over Bar

Minute 3 & 4
3 Squat Clean/Power Clean + Squat
5 Thruster
No Burpees

Minute 5
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

Note: Been 3 consecutive days hit crossfit, still feeling strong
OK today rest.

Full reference -- was late to the session and Warm Up was swapped with Burpees.
Athlete can try perform 800 Double Under with 20 mins.


This post has been edited by leah235: Oct 1 2020, 08:41 AM

Which gym are you at? Revelation Republic?
Be careful with form on power clean esp for AMRAP workouts.

Bad form = 1 way trip to injury and then lifting career over if unlucky.

Yo.
I'm in JB. I lift light and do things slow only

I do AMRAP only for those with no equipment, or any weight <10kg. haha.

I was suppose to do perform:
Every minutes x 5 rounds
3 Squat Clean/Power Clean + Squat
5 Thruster
7 Burpees Over Bar

However I do full set 3 round, and dropped burpees for 2 rounds.
After power clean --> thruster, that really got me

WORKOUT AT HOME

A: Warm Up
3 rounds
10 Air Squats
10 Knee Push Up
10 Sit Up
10 Russian Twist

B: Easy Weight
2 rounds
20 10kg Deadlift
10 10kg Neck Push Press
20 10kg Back Squat

C: Freestyle
5 rounds
10 Russian Twist (each hand hold 1.5kg plate)

Was supposed to hit gym, but COVID case hit 432, so gotta stay at home for this week.

QUICK-FIT METCON
A:
Warm Up
EMOM x 6 minutes
Min 1: 20 Lunges + MAX plank
Min 2: 12 Push up + MAX plank
Min 3: 10 Up down

QUICK-FIT
B: Metcon (Time)
2 rounds for time
20 Plate Carry Box Step 20", 25 lb
20 DB Snatch 10kg
20 Push Up Shoulder Tap

1 round
2 DB Snatch 10kg
20 Push Up Shoulder Tap

Finisher: 100 Russian Twist

Time cap: 16 minutes

METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, :30 rest between stations, 1:00 rest between rounds

S1: Max 12kg Single Arm KB Swing (Right) (result 30~35)
S2: Max Hang Leg Raise (T2B) (result 30~35)
S3: Max 12kg Single Arm KB Swing (Left) (result 30~35)
S4: Max cal Bike/Row
Today remark first time row with 952Watts!
Have always stuck at 750++
Now I have faith one day I will reach 1k Watt
The PM5 Monitor: Which Unit Should I Use To Measure My Workout?


Note: Rested for 1 week from gym due to concern over covid-19 cases

YES RECORD YOUR RESULT!!!
A:
Warm Up
3 rounds
10 12kg KB Swing
10 Ring Row
10 Plank Jack

Then,
3 rounds, With 35lbs Barbell
5 Good Morning Squat (gd morning -> squat ->gd morning)
7 Romanian Deadlift
10 Front Squat

B: Deadlift (6 x 5, AHAP), 135lbs
1:00 Wall Sit after every set.


C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 minutes
5 TnG Clean/Power Clean Rx: 95/65 Scaled: 65/35 lb
10 Pull Up/Ring Row
*Power Clean 55lbs

Crossfit Acronym and Abbreviations :

AFAP: As fast as possible.
AHAP: As heavy as possible. Often used during EMOM weight lifting portions of a daily workout.
AMRAP: As Many Rounds (or Reps) as Possible
BBWU4C – Barbell Warm-up for Clean
BBWU4S – Barbell Warm-up for Snatch
BS: Back squat
BW (or BWT): Body weight
CFT: CrossFit Total (A best of three attempts at a 1RM of (Press/DL/BS)
CF: CrossFit
CFHQ: CrossFit Headquarters
CFWU:CrossFit Warm-up
Clicks: Jump rope singles.
CLN: Clean
C&J: Clean and jerk
C2: Concept II rowing machine
DL: Deadlift
DNF: Did Not Finish
DS: Dynamic Stretch, usuall done after a short warm-up and preceeding weightlifitng or a WOD.
DU: Double unders jump rope. The rope passes under the feet twice for each jump.
EMOM: Every Minute on the Minute. Used most frequently during a weightlifting portion of a daily workout. For example, complete 5 reps of BS AHAP EMOM
FS: Front squat
G2OH: Ground to Overhead. Usually done with a plate.
GHD: Glute hamstring developer. A device that allows for posterior chain exercise, such as a hip extension, back extension, sit-ups and glute-ham raises.
GPP: General physical preparedness, aka “fitness.”
HC: Hang Clean
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSC: Hang squat clean. Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
KB: Kettlebell
K2E or KTE: Knees to elbows. Similar to TTBs described below.
K290: Knees to 90 degrees. This is a scaled movement for T2B.
L1: Level 1 athlete. Characterized as a serious very experienced crossfitter, a competitive CrossFit athlete wanting to build strength.
L2: Level 2 athlete. Characterized as a serious crossfitter who is somewhat competitive and wants to improve fitness. Is still working to become completely consistent when doing the Olympic lifts.
L3: Level 3 athlete. Characterized as a beginning crossfit athlete. Working hard to learn the mechanics of Olympic weight lifting.
M: Modify. indicates that a workout was scaled by modifying an exercise within the workout.
MetCon: Metabolic Conditioning workout
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OTG: Off The Ground. for example, pick the barbell up from the ground rather than from a rack.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above the head.
OYP: Over your partner. Usually refers to jumping over a workout partner.
PC: Power clean
Pd: Pood, weight measure for kettlebells. 1 Pood = 16 kg or about 35#
PR: Personal record
PP: Push press
PJ: Push Jerk
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d or Rx; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times. (Commonly found in WOD’s as 1RM/3RM/5RM etc.)
SC: Squat Clean
SDHP: Sumo Deadlift High Pull
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparedness, aka skill training.
SN: Snatch
SQ: Squat
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do a HSPU, you subbed regular push-ups.
T2B or TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
TGU: Turkish Get Up. Kettlebell exercise.
WAW: With appropriate weight.
WB: Wallball
WO, sometimes W/O: Workout
WOD: Workout of the day
# : Symbol for pounds or lbs.
” : Symbol for inches
‘ : Symbol for feet
* Use this lift to base your 1RM off of.
WTR: With time remaining.


The bolded part are the ones I use often in this journal.
I hope this list helps you to understand what I did/jotted down in my progress.
Source 1
Source 2

SQUAT TO MAX
A:
Warm Up
3 rounds
:30 Row/Bike
10 12kg KB Swing
10 Samson Lunges

Then
3 rounds,
10/10 Cossack Squat (L&R)
5 Good Morning, Barbell
5 Thruster, Barbell

B: Back Squat (10-8-8-5-5-3-3-1-1, build to 1RM of the Day)
Warm up 10 with 35lbs barbell
10 - 85lbs (+25lbsx2)
8 - 96 lbs (+2.5kgx2)
8 - 96 lbs
5 - 101.5lbs (+1.25kgx2)
5 - 101.5lbs
3 - 105lbs (change plates; use 25lbsx2 & 10lbsx2)
3 - 116lbs (+2.5kgx2)
1 - 121.5lbs ( +1.25x2)
1 - 125lbs (change plates; use 25lbsx2 & 10lbsx4)

C: Fran (Time)
21-15-9
46lbs Thrusters (35lb barbell + 2.5kg plate x 2)
Pull-ups
Scaled for Pull Up = Jumping Pull Up

METCON DAY
A:
Warm Up
EMOM x 6 minutes
20 burpees
Min 1: 10 Burpee
Min 2: 15 Sit up
Min 3: 20 Lunges

QUICK-FIT
B: Metcon (Time)
5 rounds for time
10 Box Jump Over 20"
10 American Swing 12 kg
10 Hang Leg Raise (T2B)
10 Push Up

Finisher : 100 Sit Up

Time cap: 18 minutes
METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S2: 400m run / 500m row / 1000m bike
S3: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S4: 400m run / 500m row / 1000m bike

So.. suffered DOMS for 2 days

Wed : backsquat
Thurs : jump box
Fri : DOMS day 1
Sat: DOMS day 2 (took 1 panadol soluble)
Sun: went to hike at Bukit Emas

QUICK-FIT & METCON
A:
Warm Up
3 rounds
10 Up Down
5 Tuck Jump
20 Elbow-Palm (bitch my elbow really koyak!!!😡)
30 Flutter Kick

QUICK-FIT
B: Metcon (AMRAP - Rounds)
AMRAP x 16 minutes
2-4-6-8-10-14-16
KB Lunges 12kg
Push Up
KB Swing 12kg

Result total of 72 reps each

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

S1: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds)
S2: 20 Burpee, Max cal cal Row/Bike
S3: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds, last only did 10 LLR)
S4: 20 Burpee, Max cal cal Row/Bike

PULL UP DAY
A:
Warm Up
3 rounds
10 Ring Row
10 12kg KB Swing
5 Jump Squat

Then,
EMOM x 6 minutes
Min 1: Max Active Bar Hang (Hollow Position)
Min 2: Max Squat Hold

B: Pull-ups (5 x 8-10 Strict OR Weighted Strict pull Up )
Scaled:
5 x 10-12 Low Angle Ring Row ✅

*10 55lbs Barbell Bent Over Row, AHAP unbroken reps
Reference BBOR:



C: Metcon (Time)
4 rounds for time
12/9 cal Row/Bike or 9/ 6 cal Air Bike (5 rounds)
5/5 Single Arm 10kg DB Thruster Rx: 22.5/15 Scaled: 15/10 kg
10 Push Up

Time Cap: 13 minutes

This post has been edited by leah235: Oct 28 2020, 09:06 PM

HERO
A:
Warm Up
200m Run/250m Row/500m Bike
Then,
3 rounds
5 Up Down
10 Lunges
5 Good Morning, 35lbs Barbell
5 Front Squat, 35lbs Barbell


B: Metcon (Time)
ADAMBROWN

2 Rounds For Time
24 105lbs Deadlift Rx: 225/155 Scaled: 185/115
24 Box Jumps 24"/20"
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg
24 Push Up/ Bench Press Rx: 185/115 Scaled: 115/85
24 Box Jumps 24"/20" (1x)
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg (1x)
24 55lbs Cleans Rx: 135/95 Scaled: 95/55

Time cap = 45 minutes

WEIGHTLIFTING PRACTICE
A:
Warm Up
2 rounds
Using 12kg kettlebell
10 KB Swing
10 KB High Pull
10 Goblet Squat
Then,
3 rounds, with 35lbs barbell
5 Snatch Balance
5 Snatch Deadlift
1:00 Plank

B: Snatch Hang High Pull + Hang Power Snatch (10 x 2 + 2, Light to Moderate Weight)
*Focus Technique & HOOK GRIP

Round 1 - 4 = 35lbs
Round 5 - 6 = 40.5lbs
Round 7 - 8 = 46lbs

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 minutes
10 Double 10kg DB Lunges Rx: 22.5/15 Scaled: 15/10 kg
10 Sit Up
5 Burpee
Result = Max 3 rounds, with extra 1 round of lunges

QUICK-FIT & METCON
A:
Warm Up
3 rounds
5 Inch Worm
10 Cossack Squat (2 rounds)
5 Broad Jump
30 Flutter Kick

QUICK-FIT
B: Metcon (Time)
For time
[/s]100 DU/200 SU/100 Plate Jump
80 [/s] 50 Sit Up
600m Run / 750m Row / 1500m Bike
40 Push Up
20 7.5kg Devil Press 22.5/20/15/12.5/10 kg

Time cap: 15 minutes


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

S1: AMRAP - 10 Box Jump, 10 DB Renegade Row
S2: 200m Run then Max Burpee (15)
S3: AMRAP - 10 Box Jump, 10 DB Renegade Row
S4: 200m Run then Max Burpee

Note to self: if legs feeling tired, just do step-up box.
Last friday leg hit box, today (thursday) hit box again.... ouch.... 😭

Kudos to leah235. Meanwhile I am still stuck at 5 burpees.

Keep it up

Look for progressive burpees to improve posture and start slow, with smooth transition

#GayaHidupSihat

SNATCH!
A:
Warm Up
2 rounds
30 Jumping Jack
10 Air Squat
30 Mountain Climber
10 Ring Row
Then,
Using 35lbs barbell
7 reps of each 2 + 2 + 2
Hang Snatch High Pull (to chest)
Muscle Snatch (watchout for legs extension and snatch)
Snatch Balance (behind neck)


B: Hang Snatch + Overhead Squat (5 x 2 + 3, build to moderate weight)

5 rounds of ..
2 Hang Snatch
3 OHP Squat
Result round 1 to 3 46 lbs (using 2.5kgx2 plates)
Result round 2 to 4 51.5 lbs (add on 1.25kgx2 plates)

C: Metcon (Time)
3 rounds for time
21 Sit up
15 Goblet squat 12 kg
9 Pull Up/15 Ring Row (4x)

Time Cap: 10 minutes

Note: Good day for a start after 3 days of stomach not feeling well. Be careful of viral virus around you, guys.

QUICK-FIT METCON
A:
Warm Up
3 rounds
:30 Row/Bike
10 Air squat
10m Bear crawl
5 Up Down
5 Broad Jump

QUICK-FIT
B: Metcon (Time)
5 rounds for time

Rounds	Movements
3	20 25lbs Plate Carry Lunges/Walking Lunges
3	15 Wall ball 9/6/4kg
3	15 V-up
3	10 Burpee

Time cap: 17 minutes

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

S1: 1:00 Row/Bike Hard, 1:00 recovery speed
S2: 1:00 Push Up, 1:00 Plank (Push up position)
S3: 1:00 12kg KB swing, 1:00 Squat hold
S4: 1:00 Burpee, 1:00 Flutter kick


Note: This is a haaaard workout. Only do/complete these if you feel strong.

This post has been edited by leah235: Nov 13 2020, 12:05 AM

HERO WOD

A:
Warm Up
3 rounds
200m Run/250m Row/500m Bike
10 12kg KB Swing
10 Push Up
30 Single Under

B: Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

Result: 7 rounds for time, all Scaled.
3 HSPU = 6 Hand Release Push Up✅
6 105lbs Deadlift (Rx: 225/175 Scaled: 185/135)
12 Pull Up = 18 Ring Row✅
24 Double Under or 72 Single under ✅or 36 Plate Jump

Time cap : 35 minutes

DEADLIFT DAY
A:
Warm Up
3 rounds
20 Mountain Climber
10 Lunges
5 Up Down

Then,
3 rounds
5 35lbs barbell Good Morning
10 Ring Row
15 Lying Leg Raise

B: Deadlift (5 x 5 @ 5RM + 5-10%)

Round 0 warm up - 105lbs
Round 1 - 110.5lbs (added 1.25kg x 2)
Round 2 - 125lbs (added 10lbs x 2) *dismissed small plates
Round 3 - 5 - 147lbs (added 5kg x 2)

EH I HIT PR MUEHEHEHEHEHWHEHEHEHEHEHEHEH
Previous 1RM was 145lbs
Now 147lbs, ok improved! By 2lbs lol.
I wonder what’s my next 1RM 😂

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 minutes
5 105lbs Deadlift (yellow plate) Rx: 185/125 Scaled: 135/85 lb
6 Burpee
7 T2B/Leg Raise
Superior = 12 rounds and above
Great = 10-11 rounds
Good = 8-10 rounds
Below 8 rounds = Work Harder!!!

Result: 7 rounds 😂 I think I had it hard in previous session

why so many warm up? For compound lifts like deadlift, squat, etc it's better to warm up with the movement itself. So if deadlifting, your warm up should primarily be deadlifts as well. Good opportunity to work on techniques and positioning.

QUICK-FIT METCON
A:
Warm up
3 rounds
20 High knee
20 Butt kicker
10 Up-down
10 sit up

QUICK-FIT
B: Metcon (Time)
6 rounds for time
200m Run/250m Row/500m Bike
10 Wall Ball 4 kg

Time cap: 17 minutes


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

S1: AMRAP - 10 Jump squat (3rounds), 30 10lbs Russian twist(Weighted)
S2: AMRAP - 10 Box Step Over, 20 V-up
S3: AMRAP - 10 Burpee, 30 Mountain climber
S4: AMRAP - 10 Box Step Over, 20 Laying leg raise
Result: all did 2 rounds

Oh, this program is published by my gym trainer, so... I just follow it
It's a class -- 10 people 1 session..
But for deadlift, before we really add the real weight, trainer often walk around and check our posture and then will push to our limits afterwards.

Can you suggest example? So I can incorporate in my workout, if I do on my own (solo time)

ATALANTA
A:
Warm Up
3 rounds
10 Burpees
10 Cossack Squat
10 12kg KB Swing
30 Jumping Jack

B: Metcon (Time)
ATALANTA - with a partner

For Time

Partner 1	Partner 2 (me)
1600m Run	1000m Run(Together)
75 Hand Release Push Up	75 Hand Release Push Up
200 Alternating Pistols	150 Goblet Squat 12 kg
50 Pull-Ups + 50 Ring Row	170 Ring Row
1600m Run	5000m Bike (Together)

Time Cap: 50 minutes


================================


Workout with scales reference:
*ATALANTA - with a partner
For Time
1600m Run / 2000m Row / 5000m Bike (Together)
100 Handstand Push-Ups/150 Hand Release Push Up
200 Alternating Pistols / 300 Goblet Squat 20/12 kg
300 Pull-Ups / 400 Ring Row
1600m Run / 2000m Row / 5000m Bike (Together)
Time Cap: 50 minutes

*Purely ATALANTA (from wodwell)
For Time
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run

WORK UNTIL TIMES UP!
A:
Warm up
20-15
Air Squat
Jumping Jack
Sit up
Elbow Palm


QUICK-FIT
B: Metcon (Time)
5 rounds for time

Actual Rounds	Movement
3	10 7kg Slam Ball 15/10/7 kg
4	20 35lbs Plate G2O 35/25 lb (DB Snatch 22.5/15kg L+R=2)
3	30 Sit up (GHD sit up)

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
2 rounds, 1:30 stations, :30 rest between stations, 1:00 rest between rounds

S1: 20 12kg American swing, 5 Burpees
S2: 20 Hang Leg Raise (T2B), 5 Burpees
S3: 30 Push up, 5 Burpees
S4: Max cal Bike/Row

STEP UP STEP DOWN
A:
Warm up
3 rounds
10 Air squat
10 Sit up
10 Alternating Lunges
10 Ring row

Then,
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
:30 Static Beast (Knee 1 inch away from ground)


B: Weighted Box Step Up (5 x 16 reps, Double DB 24"/20" AHAP)
10 Strict T2B/Leg raise after each sets
Round 1-3 using a pair of 10kg dumbbell
Round 4-5 using a pair of 12.5kg dumbbell (nearly died lol)

C: Metcon (Time)
3 rounds for time
10 C2B Pull up/Pull Up/Jumping Pull Up
10 Burpee Box Jump 24"/20"
15/12 Cal row/BikeErg or 12/9 cal Airbike

Time cap: 15 minutes

Murph Day

For Time 1hour
Scaled down to :
1 KM Run
100 Sit Ups
100 knees Push-Ups
100 Air Squats
1 KM Run

Full Murph

3km treadmill run

1km speed 6.2~6.6; inclination 0
1km speed 6.9; inclination 1
1km speed 6.5~7.1, inclination 2

God bless for the sweat 😂

Duration: 42 mins; whilst rest at every KM

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

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