Wednesday, March 11, 2009

Today I Will Make a Difference -- by Max Lucado

Incredibly inspirational. What will you do today to make a difference?

Today I Will Make a Difference
by Max Lucado

Today I will make a difference. I will begin by controlling my thoughts. A person is the product of his thoughts. I want to be happy and hopeful. Therefore, I will have thoughts that are happy and hopeful. I refuse to be victimized by my circumstances. I will not let petty inconveniences such as stoplights, long lines, and traffic jams be my masters. I will avoid negativism and gossip. Optimism will be my companion, and victory will be my hallmark. Today I will make a difference.

I will be grateful for the twenty-four hours that are before me. Time is a precious commodity. I refuse to allow what little time I have to be contaminated by self-pity, anxiety, or boredom. I will face this day with the joy of a child and the courage of a giant. I will drink each minute as though it is my last. When tomorrow comes, today will be gone forever. While it is here, I will use it for loving and giving. Today I will make a difference.

Shaped by GodI will not let past failures haunt me. Even though my life is scarred with mistakes, I refuse to rummage through my trash heap of failures. I will admit them. I will correct them. I will press on. Victoriously. No failure is fatal. It’s OK to stumble… . I will get up. It’s OK to fail… . I will rise again. Today I will make a difference.

I will spend time with those I love. My spouse, my children, my family. A man can own the world but be poor for the lack of love. A man can own nothing and yet be wealthy in relationships. Today I will spend at least five minutes with the significant people in my world. Five quality minutes of talking or hugging or thanking or listening. Five undiluted minutes with my mate, children, and friends.

Today I will make a difference.

From Shaped by God
Copyright (Tyndale House, 2002) Max Lucado

Friday, March 6, 2009

Friday 03/06/2009

WOD: Combat
5 Rounds of 30 reps each:
Partner Pushups
Jab-Cross Combo (Tombstone Pad)
Partner Jumping Squats
Kicks to Groin (Tombstone Pad)
Partner Crunches

(Ceren cut the workout at 20 minutes -- we finished 3 rounds!)

WOD: CrossFit Workout
AMRAP in 20 minutes:
7 Burpees
7 Handstand Pushups
7 Ring Dips

Total: 12 Rounds

WOD: Kettlebell
AMRAP in 25 minutes:
400 m Run
Using two 30# KBs, perform 25 reps of -
Double KB Swing
Double KB Clean
Double KB Thruster

Total: 3 Rounds + 400 m Run

Wednesday, February 11, 2009

Wednesday 02/11/2009

Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny.

- Tryon Edwards
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (165#)
American KB Swing (24 kg)

Time: 11:03

WOD: Kettlebell
Tabata -- 5 Rounds of:45/:15
Complete all rounds of one exercise before moving to the next.
American KB Swing (16 kg)
KB Flip Squat (16 kg)
KB Burpee-High Pull (24 kg)
Box Jump (24")

Phase I: Preparation
Muscle Up skills practice

Phase II: Hip and Shoulder Strength

"Jason" for time do:

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 23:09

Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!

Phase III: Core:
30-20-10 GHD sit-ups and Back Extensions


Tuesday, February 10, 2009

Tuesday 02/10/2009

It ought to be "high fat" diet, but I couldn't find a card that said that. Oh well. Yay for the Anabolic Diet.

5 rounds
12 Push Press (65#)
20 Box Jumps

Time: 8:13



Phase I: Preparation
Jump Rope 50 double unders. Warm up for Press Sequence w/ low weight, high rep press sequence until you reach failure, then rest 5 minutes

Phase II: Strength

Press 1-1-1-1-1 (65-70-75-80-85)
Push Press 3-3-3-3-3 (85-90-95-100-105)
Push Jerk 5-5-5-5-5 (95-100-105-110-115)

This linear progression in terms of the weight I used doesn't look quite right to me. I think I stopped sometime before the point where I would have been maxed out. I need to read up more on how to perform these workouts.

Phase III: Core:
100 four-count leg-levers, 100 four-count flutter kicks


Monday, February 9, 2009

Monday 02/09/2009

I honestly don't just do one workout a week -- I've just been too lazy to post. Note to self: Get back on it!

WOD: Charge
2-4-6-8-10-8-6-4-2-4-6-8-10 reps of:
Burpee Box Jump
Goblet Squat (40 kg)

Phase I: Preparation
Run 1 mile. O/H Squat skill development w/ PVC pipe or light bar

Phase II: Max ROM & Stabilization

"Overhead - Down low"
5 rounds for time of:

9 one-arm dumbell snatch each arm (35lb) -- subbed 30#
15 Overhead Squat 95lb
21 Burpees

Phase III: Core:
max sit-ups 2 minutes

(at Ceren's cool garage gym)
Tabata :20/:10
KB Swings (16 kg)


Monday, February 2, 2009

Monday 02/02/2009

Time to start blogging again. And I think I'm hooked on Twitter (yes, I know, I'm late to the party...). Look me up @ username kidd05!

WOD: Charge
21-18-15-12-9-6-3 reps of:
Deadlift (155#)
Push Press (65#)

Time: 11:03


Phase I: Preparation
For time: 20-20-10-10 Overhead Press 65lb, pull-up

Phase II: Move Heavy Load over Distance
Thruster 115lb (I subbed 95#)
Burpee pull-up

Phase III: Core:
200 sit-ups

Notes: Try to have 12 inches of vertical leap for the burpee pull-up.

Time: 18:03

Saturday, January 17, 2009

Friday 01/16/2009

Phase I: Preparation
Run 1 mile

Phase II: Intensity
"For Time:"

15 Dead lift 225 (subbed 205#)
30 Ring Dip
12 Dead lift
24 Ring Dip
9 Dead lift
18 Ring Dip
6 Dead lift
12 Ring Dip
3 Dead lift
6 Ring Dip

Time: 16:05

Phase III: Core Development
100 situps. 100 4-count flutter kicks. 100 leg-levers

WOD: Kettlebell
With a 20 kg KB, perform :45/:15 x 8 rounds of:
KB Clean (R)
KB Clean (L)
KB Flip Squat


Thursday 01/15/2009

Track Workout
1-mile warmup
Work Sets (LT pace): 400m - 800m - 1600m - 800m - 400m

21-18-15-12-9-6-3 reps of:
SDLHP (65#)
Thrusters (65#)

Phase I: Preparation
Dynamic stretch then 100 push-ups

Phase II: Intensity
"For Time:"

21 - 15 - 9
Squat Clean Thruster 95lb

Time: 14:02

Phase III: Core Development
3 Rounds (untimed):
30 Weighted sit up 45lb
20 Knees to elbows

Wednesday, January 14, 2009

Wednesday 01/14/2009

With 30# DBs, perform 20-15-10-5 reps of:
DB Full Squat Clean
DB Push Press
DB Front Squat
DB Renegade Row

Perform DB Bear Crawl (down and back) after each round.

WOD: CF Endurance
Choose ONE of the following sports
Swim, Bike, Run, C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

For this workout (Swim), I ended up doing 10 sets of 150m sprints with a minute's recovery in between.

AMRAP in 30 minutes:

5 Dead Lift 135lb (subbed 105#)
5 Power Clean 135lb (subbed 105#)
5 renegade row push-ups 35lb (subbed 30#)
5 pullups
run 200 meters (subbed 250 m row)

Total No. of Rounds: 9 + 2 pullups

Notes: Scale weight if necessary. The renegade row push-up is with a 35lb dumbbell (scale if nec). Each push-up is followed by a one-arm row with the dumbbell to your shoulder, while in the lean-and-rest position. So 1 renegade push-up is "down, up, row right, down, up row left" Hope that makes sense!).

The heaviest set of dumbbells are 30#s, so no choice there. I'm quite sure I can't consistently power clean 135# for reps so I did the WOD using 105# for both DLs and PCs (since I think the weight was supposed to be the same on both).

Random Page of the Day:
Most folks hate weighing themselves. Myself included. You might change your mind, though, with these neat-o bathroom scales! Bathroom Confessional, anyone?

Tuesday 01/13/2009

AMRAP in 20 min:
5 Shoulder Presses (65#)
10 Ring Dips
15 Pushups


Phase I: Jump Rope 50 double unders or 400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:

Phase II: 2 rounds for time:
1000m Row (sub 8-minute bike)
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!

Round 1: 12:09
Round 2: 11:53

Notes: High intensity MetCon. Coming out of the gate with rowing and thrusters will make this a challenging but fun workout. Burpee penalty is to keep you motivated second round.


Monday 01/12/2009

WOD: Charge
With 30# DBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:
DB Snatch (R)
DB Snatch (L)
DB Row
DB Push Press
Rocking Chair (20#)

WOD: CF Endurance
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)


Sunday, January 11, 2009

Sunday 01/11/2009

WOD: Revolution
25-minute spin, followed by:
10-20-30-20-10 reps of:
American KB Swing (16 kg)
KB Flip Squat
KB Figure 8 Upper Cut

Time: 14:42

Article of the Day:
My mom knows I'm enamored with all things CrossFitty, and she called my attention to an article in Saturday's Straits Times (the leading Singapore daily) about boot-camp style workouts being the new fitness craze in Singapore. Interesting.

Jan 10, 2009

Army craze: More ways to get fit in the new year as military-style workouts top the list

By Jeanette Wang

IF GETTING fit is on your resolution list for this new year, boot camp-style workouts may just be the kick in the butt that you need.
The military-inspired classes are set to remain the top fitness trend in 2009, according to results of an annual survey of fitness professionals worldwide done by the American Council on Exercise (ACE).

ACE is one of the world's largest fitness certification, education and training organisations.

Dance-based classes, budget-friendly workouts and kettlebells (weights that resemble cannonballs) also featured among this year's top 10 fitness trends that ACE announced last month.

'The over-arching theme for fitness in 2009 is getting more bang for the buck,' says ACE's chief science officer Cedric X. Bryant. 'Consumers will engage in workouts that provide multiple benefits due to time and economic limitations.'

No wonder boot camp-style workouts, the top fitness trend last year, will continue to be wildly popular in 2009.

Classes are typically held outdoor and involve simple total-body conditioning exercises inspired by those used to whip army recruits into shape - like push-ups, squats, kicks, punches and sprints.

Compared to personal training, these hour-long or longer boot camps are usually more affordable and motivational, as participants exercise together.

According to an ACE study, a typical boot camp workout burns an average of 600 calories per hour, with participants working at an average 77 per cent of their maximum heart rate, which encourages weight loss and enhances cardio-respiratory endurance.

'Boot camp is very exciting and interesting because there is variation in the exercises,' said Hisham Musa, 32, master trainer of

He also includes aerobics, kickboxing and pilates in his sessions.

'Participants work as a team, and motivate and push each other to do the exercises,' he says.

Some 20 to 30 people attend each of Hisham's four classes weekly. They are held at East Coast Park, Bishan, Woodlands and Tampines. Each session costs $50, relatively cheaper than the $80 or more personal trainers command.

One of his clients, a 42-year-old woman, went from 110kg to 70kg in five months by doing boot camps and cardio (both in a class and on her own) five times a week.

Real Fitness boot camps, led by fitness trainer and top Singapore marathoner Anne Date, costs as little as $500 for eight weeks of thrice weekly classes. The fee works out to less than $21 per session.

'The people who come regularly really change,' said Date, 28, who conducts her classes at Kent Ridge Park. 'They look and feel different. They tell me they sleep better, run better and feel lighter.'

If boot camps are not your thing, there are other trends this year that could also stretch your fitness and dollar.

Try functional training with Bosu balls, working on your core strength and stability with kettlebells or simply head out for a game of basketball or a jog (see box for more ideas).

This Ox year certainly looks set to be a bullish one for fitness.

Saturday, January 10, 2009

Saturday 01/10/2009

WOD: Charge
Patty's 50 Sucks!
50 Burpees
50 Arm Haulers
50 DB Thrusters (30#)
50 Tricep Pushups
50 DB Weighted Lunge Steps
50 Sit ups
50 DB Renegade Rows (25R/25L)
50 Shoulder Presses (20#) -- shoulders were shot by this point
50 KB Swings (24 kg)

Time: 21:42


5 Rounds for time:
50 Squats
40 Hollow Rocks (these are challenging!)
30 KB Swings (24 kg)
20 Pushups
10 Handstand pushups

Time: 24:48

Recipe of the Day:
Check out this simply scrumptious-looking Slow-Cooked Salmon by Steamy Kitchen that threatens to fall apart at the very mention of a fork! It's breathtakingly simple and extremely versatile, since you can pretty much add whatever herbs/seasonings you desire, and leave it to cook away in the oven.

darren hayes -- darkness

from the tension and the spark

been spending so much time underground
i guess my eyes adjusted
to the lack of light
i got covered in darkness
covered in darkness

i have been waiting
always waiting for something new
happiness has always ended
in the blink of an eye
there was no one attending
no one attending

it doesn't really matter where it all began
all i know
i got covered in darkness
covered in darkness
ever wonder why i never really truly connect
although my eyes are open
i can hold your gaze
but i am never connected
never connected

i am famous for my generosity
they say i am the kindest
but it is easier to
give than receive love
give than receive love

it doesn't really matter where it all began
all i know
i was covered in darkness
covered in darkness

turning pages over
run away to nowhere
and it's hard to take control
when your enemy's old and afraid of you
you'll discover that the monster you were running from
is the monster in you

better to hold on to love
better to hold on to love
change will come

it doesn't really matter where it all began
all i know
i was covered in darkness
covered in darkness

it doesn't really matter where it all began
'cause all i know
i was lost
i was lost
no, no

it doesn't really matter where it all began, no no
all i know
i was lost
i feel lost

one year on...