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...

Friday, January 9, 2009

Friday 01/09/2009

I can't post this workout because it's Jenn's Secret (and diabolical) Surprise for next Saturday's Charge workout! Jenn, MG, Sandy and I tested it out today. All I can say is that it contained an exercise that I loathe greatly. But I actually surprised myself by knocking them out at a relatively consistent pace. Oh, and that my ass will be sore tomorrow.

Time: 32:13


"Run with Josh"

800m Run
21 Overhead Squats (95#)
42 Pull ups
400m Run
15 Overhead Squats
30 Pull ups
400m Run
9 Overhead Squats
18 Pull ups
800m Run

We subbed 4-minute biking for the 800 m run and 2 minutes for the 400 m run. It was snowing heavily while we were doing this workout, which made it impractical to run. Can't wait till the ergs get in!

Time: 24:30

A little snippet from an article on T-Nation that I found quite interesting:

Tricks of the Trade: Get Strong Fast!
Tactic #4: Small Loading

The idea of small loading was brought to my attention by Dr. Mel Siff, and it's another fine psychological mind game. It consists of loading the bar with small plates, and the more confusing the loading is the better.

Normally, if you wanted to load the bar to 225 pounds, most people would put two 45-pounders on each side. With this method, you might put two 25-pound plates, two 10-pound plates, and three 5-pound plates per side, and not necessarily in that order (or even in the same order on both sides).

And it works even better if you have a training partner loading the bar for you since it's harder to mentally calculate the weight.

This method removes the psychological intimidation factor that some people have. With "wheel increments," there's a psychological block that comes from the multiple 45's per side. For some reason, loading the bar with smaller plates is less intimidating and will put you in a more confident mindset.

Do you think this method might work for you? I've seen it work for others (for instance when Sharon F. deadlifted what she thought was 170#, until it turned out to be 185# -- somehow or other there was 5 pounds more on one side too, but that's another story). I've also knowingly loaded more weight on bars sometime for others to lift (without their knowledge, of course), and consequently witnessed them succeeding at weights they hadn't previously thought they could handle. Personally, when I'm working towards one-rep maxes, I also prefer not knowing exactly what's loaded on the bar, and just stepping up and attempting to lift it. That way I don't psych myself out with thoughts of the weight before even performing the lift!


Thursday 01/08/2009

Track Workout
W/U: 1 mile easy
Work Sets: 3 x 1,000 m @ LT pace (2:00/400 m)
Times: 4:53/4:56/4:54

Swim Workout
W/U: 500 m easy; 150 m @ 70%
Work Sets: 3 x 300 m
C/D: 500 m (alternating between 100 m with pull buoy/100 m stroke)


5 Rounds for Time:
30 Box Jumps (24")
20 Thrusters (65#)
10 Deadlifts (185#)

Time: 27:23

Need to pop a quick protein snack on the go? Don't reach for protein bars -- while they may be decent on the protein front, they're frequently loaded with sugar and chemicals you can't pronounce. Try jerky instead. Mark's Daily Apple has a nifty recipe for making your own jerky! It'll definitely take a little more time, but you can make a big batch and freeze that. And you'll save some money too!

Wednesday, January 7, 2009

Wednesday 01/07/2009

WOD: Charge
KB Swings (24 kg)
Air Squats
Ring Rows

WOD: Kettlebell
8 x 8:
KB 3-Level Swing
KB Burpee (tricep pushup + high pull)
KB Goblet Squat
KB Chest Press

"Rord" on a running clock, do:

100 Bodyweight Back Squats (I used 135#)

Every minute do:

5 Pull ups
10 Push ups

Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want.

Total minutes needed: 17

A CrossFit vacation? Who would've thought? And no, I'm not talking about my roadtripping endeavors where I hit up affiliate after affiliate...

If you're really into CrossFit and would love nothing better than to spend a week in the company of Robb Wolf, Mark Rippetoe, and Jeff Tucker, check out this dream vacation.

While I suppose it's a reasonable and perhaps ingenious proposition, the announcement of this certification vacation, coming in the wake of the recent increase in affiliation fees (USD 2k/year, up from USD 1k and previously USD 500), and the already costly price of certifications, seems to point towards an increased interest in profit and money-making on the part of CrossFit. What do you think?

Tuesday 01/06/2009

25 Wall Balls (14#)
25 Situps
10 Ring Dips (assisted with red band)
20 Knees to Elbows
30 Box Jumps
40 KB Swings (16 kg)
50 Wall Ball Situps (14#)
40 KB Swings
30 Box Jumps
20 Knees to Elbows
10 Ring Dips
25 Situps
25 Wall Balls


For time:
Deadlift 1.5x bodyweight -- used 135#
Bench 1x bodyweight -- subbed Push Press (105#)
Clean .75x bodyweight -- used 105#

Note: The clean is from the floor each time. In case there is any confusion, you must complete 10 deadlifts, 10 bench press, 10 cleans then move on to 9,9,9, and down the ladder.

Time: 25:28

Random Fact of the Day:
Over the course of American history, more of the consumed saturated fat has been from peanuts than any other source.

Monday 01/05/2009

WOD: Charge
Back Squats (115#)
Pullups (10 per round)
DB Push Press (30#)
Weighted Stepups (20-inch box/20# DBs)

And then did another variant of the above workout later on in the day:

Front Squats (115#)
Pullups (10 per round)
DB Push Press (30#)
Weighted Stepups (10-inch box/30# DBs)

Random Read of the Day:
Fresh Start for a New Year? Let’s Begin in the Kitchen

Sunday, January 4, 2009

Sunday 01/04/2009

3 Rounds of:
21 Back Squats (135#)
21 Box Jumps (24")
21 DB Hang Power Snatches- R (30#)
21 DB Hang Power Snatches- L (30#)

Time: 20:55

WOD: Revolution
Spin 20 minutes, followed by -
21-15-9 reps of:
SDLHP (65#)
American KB Swings (20 kg)
KB Goblet Squats (20 kg)

Random Fact of the Day:
More than 90% of plane crashes have survivors.

Saturday, January 3, 2009

Saturday 01/03/2009

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jump (20")
Push Jerk (95#)
Wall Ball Situp (14#)

Time: 15:55


With a 95# bar, perform as many rounds as possible in 20 min of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Total No. of Rounds: 6

Random Fact of the Day:
The average person spends about 2 years on the phone in a lifetime.

Friday, January 2, 2009

Friday 01/02/2009


50 Back Squat (body weight)
2x sandbag carry up and down 3 flights of stairs and 100m walk
40 Dead lift (body weight)
2x rope climb "hands only"
30 Bench press (body weight)
2x 400m sprint
20 Cleans from the floor (body weight)
1x 3 min wall sit
10 Push Jerk (body weight)

Notes: This workout is Alex's New Years Day workout at USCrossFit. He credits the workout to Marcus " Badger" Dedina of CrossFit Oahu who made him do it on his last day at CFO before joining USCrossFit as head coach. Scale weight and modify as necessary if equipment limited. If no sand-bag or stairs, you can hold two 30 pound dumbbells at chest height and step up onto a 10" object 40x and walk 40 paces. This will equal 1x. If you don't have a rope to climb then do 20 dead hang pull ups.

Weight used: 115# for all exercises; 65# for shoulder press (sub for bench press, since we don't yet have benches).

Time: 37:09

21-15-9 reps of:
Clean and Jerk (95#)
Barbell Rollout

Random Fact of the Day:
According to suicide statistics, Monday is the favored day for self-destruction.

Thursday, January 1, 2009

Thursday 01/01/2009

WOD:"Death by Thruster"
Inspired by CrossFit's "Death by Pullups"
With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Total rounds completed: 16

I took 1 min's rest after completing 16 thrusters in the 16th minute, and then went back down the ladder, every minute on the minute.

WOD: "CrossFit Baseball"
Inspired by CrossFit Firebase's Christmas Eve Workout
How many runs can you get in 20 minutes?

1st Base: 10 Jumping Squats

2nd Base: 10 Push Ups

3rd Base: 10 V-Ups

Home Plate: Pick a mystery exercise from the Hopper, and perform 10 reps of that exercise!

Mystery Exercises: DB Hang Squat Clean/ DB Thruster/ DB Push Press/ DB 1-Arm Hang Squat Snatch/ DB 1-Arm Overhead Walking Lunge/ DB Renegade Row + Pushup/ Medicine Ball Clean/ Wall Ball Situp/ American KB Swing/ Pullup/ K2E/ 4-Count Mountain Climbers

Random Thing I Did Today:
Watch 5 Back-to-Back Episodes of "Iron Chef America". Allez Cuisine!

So, it's 2009...

... and my theme song for the year is "Make it Mine" by Jason Mraz.

2008 was way more shitty than I'd have liked it to be. I lost faith in a lot of people and things. That being said, I've also discovered who my true friends are, and I'm very grateful for them. I'm glad to leave all the fucked-up messes behind. It's time to claim 2009 as my own, and make it all I want it to be.

Happy New Year, everyone!

Wake up, everyone
How can you sleep at a time like this
Unless the dreamer is the real you
Listen to your voice
The one that tells you to taste past the tip of your tongue
Leap and the net will appear

I don't wanna wake before
The dream is over
I'm gonna make it mine
Yes, I... I know it
I'm gonna make it mine
Yes, I'll make it all mine

I keep my life on a heavy rotation
Requesting that it's lifting you up
Up up and away
And over to a table at the Gratitude Cafe

And I am finally there
And all the angels they'll be singing
Ah la la la ah la la ah la la la la la love this

Well, I don't wanna break before
The tour is over
I'm gonna make it mine
That's right, I... I will own it
I'm gonna make it mine
Yes I'll make it all mine

Yes, I will make it all mine
And timing's everything
And this time there's plenty
I am balancing
Careful and steady
And reveling in energy that everyone's emitting

Well, I don't wanna wait no more
No, I wanna celebrate the whole world
I'm gonna make it mine
Because I'm following your joy
I'm gonna make it mine
Because I... I am open
I'm gonna make it mine
That's why... I wanna show it
I'm gonna make it, it mine
Gotta make gotta make gotta make gotta make it make it mine
Oh mine
Yes, I will make it all mine