Tuesday, September 9, 2008

Tuesday 09/09/2008

WOD
30-20-10 reps of:
DB Burpee (30#)
Burpee
DB Front Squat (30#)
Air Squat
DB Push Press (30#)
Pushup

WOD
5 x 5 of:
Deadlifts (155#/165#/175#/185#/185#)
Bench Presses (85#/90#/95#/95#/95#)
Dead Hang Pullups/ Toes to Hands/ Kipping Pullups

Absolute strength levels have definitely taken a bit of a blow, in comparison to where I was prior to returning to Singapore for the summer. It's hardly surprising, given that I had to set aside most, if not all, dedicated strength work for the duration that I was away. I'm not complaining, though. On the bright side, I think my strength-to-bodyweight ratio has improved considerably (in large part due to what the Sharons have endearingly termed the Jungle-Diet-cum-Survival-Experience). The bulk of my CrossFit workouts back home involved minimal equipment -- mainly bodyweight exercises with kettlebell skills and jumproping thrown in for good measure. I've begun to work dumbbells, barbells and weighted exercises back into my programming, given that I now have access to all this equipment again.

***
"When weeding, the best way to make sure you are removing a weed and not a valuable plant is to pull on it. If it comes out of the ground easily, it is a valuable plant."
- Author Unknown

Monday, September 8, 2008

Monday 09/08/2008

WOD
5 Rounds of:
21 Box Jumps
15 Decline Situps (25#)
9 Burpee Deadlifts (155#)

WOD
50 Box Jumps
50 Decline Pushups
50 DB Lunging Thrusters
50 DB Push Jerks
50 Wall Balls
50 Russian KB Swings

***
"Some see a hopeless end, while others see an endless hope."
- Author Unknown

Sunday 09/07/2008

WOD
Tabata: 8 Rounds of 00:20 on, 00:10 off.
Complete all sets of an exercise before moving to the next exercise.

KB Russian Swing
BB Thruster (55#)
Box Jump
Ring Row
Row

***
"Difficult things take a long time, impossible things a little longer."
- Author Unknown

Saturday 09/06/2008

WOD
Took part in the Dances with Dirt 100-kilometer trail relay in Hell, Michigan (and had one hell of a time!)

***
"Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there."
- Josh Billings

Friday, September 5, 2008

Friday 09/05/2008

WOD
21-18-15-12-9-6-3-6-9-12-15-18-21 reps of:
Decline Pushup
Flutter Kick (4-Count)
Double Under

***
"Science is for those who learn; poetry, for those who know."
- Joseph Roux

Thursday, September 4, 2008

Thursday 09/04/2008

WOD
10 Dead Hang Pullups
20 BB Overhead Lunge Steps
30 Box Jumps
40 DB Overhead Swings (35#)
50 V-ups
40 DB Overhead Swings (35#)
30 Box Jumps
20 BB Overhead Lunge Steps
10 Dead Hang Pullups

***
"I'm not offended by all the dumb-blonde jokes because I know that I'm not dumb. I also know I'm not blonde."
- Dolly Parton

Wednesday 09/03/2008

WOD
Perform 2 rounds of:
50 Squats
50 Push ups
50 Lunge Steps
50 Situps
50 Bench Dips

***
"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Tuesday, September 2, 2008

Tuesday 09/02/2008

WOD
21-15-9 reps of:
Front Squat (65#)
Shoulder Press (65#)
Back Extension
Pushup

WOD
Run for 25 minutes, then turn around and run back the same way you came. Try to finish the return lap in under 25 minutes.

***
"Men talk of killing time, while time quietly kills them."
- Dion Boucicault

Monday 09/01/2008

WOD
Partner workout - 1-2-3-4-5-6-7-8-9-10
1st person completes 1 rep, 2nd completes 2, 3rd completes 3, 1st completes 4, 2nd completes 5... all complete 10 reps.

Burpees
Ring Rows
Power wheel Rollouts
Pushups
KB American Swings
Box Jumps
Jumping Lunges
V-Ups
Double Unders
KB Figure 8 Upper Cuts

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jumps
KB American Swing
Power Wheel Rollout from standing

***
"To change one's life: Start immediately. Do it flamboyantly. No exceptions."
- William James

Sunday 08/31/2008

WOD
Deck of Cards - pull out a card one at a time and do the assigned exercise until the whole deck is gone. The number of the card is the number of reps. For example, a 6 of hearts would be 6 Box jumps. A Queen of diamonds would be 12 Burpees.

Diamonds = Burpees
Hearts = Box Jumps
Clubs = Ring Rows
Spades = V-Ups
Jokers = Sprint 400 m/ Row 500 m

***
"Be happy while you're living, for you're a long time dead."
- Scottish Proverb

Saturday, August 30, 2008

Saturday 08/30/2008

WOD
EDT
Every minute on the minute for 30 minutes, alternate between (1) and (2):
(1)
3 Burpees
6 American KB Swings
9 Pushups
(2)
2 Ring Dips
4 Power Wheel Rollouts
6 Box Jumps

Note to self: +1 for all exercises

***
"Home ought to be our clearinghouse, the place from which we go forth lessoned and disciplined, and ready for life."
- Kathleen Norris

Friday, August 29, 2008

Friday 08/29/2008

WOD
Filthy Fifty/Dirty Thirty-esque Workout
Perform 50 (or 30, if modified) reps of the following exercises:
Box Jumps
Pushups
Wheel (of Pain and Suffering) Rollouts
Russian KB Swings
Walking Lunges
Burpees
Bench Dips
Flutter Kicks (4-Count)
Mountain Climbers
Double Unders

WOD
Run 4.3 miles

WOD
21-18-15-12-9-6-3 reps of:
Box Jumps
Power Wheel Rollouts

***
"If you were to open up a baby's head - and I am not for a moment suggesting that you should - you would find nothing but an enormous drool gland."
- Dave Barry

Thursday 08/28/2008

WOD
10 rounds of 5 reps each:
Burpees
Handstand Pushups
Tuck Jumps

WOD
Tabata: 00:45 on, 00:15 off
5 Rounds total:
Squats
Pushups
Box Jumps (24")
Russian KB Swings
Mountain Climbers

***
"The best way to succeed in life is to act on the advice we give to others."
- Author Unknown

Wednesday, August 27, 2008

Wednesday 08/27/2008

I left my Gymboss Tabata timer in Singapore. Shucks!

WOD
Perform 10-9-8-7-6-5-4-3-2-1 reps of:
Pushups
V-Ups
Run 800 m
Perform 1-2-3-4-5-6-7-8-9-10 reps of:
Pushups
V-Ups
Run 800 m

WOD
Run 6 miles

***
"The only reason a great many American families don't own an elephant is that they have never been offered an elephant for a dollar down and easy weekly payments."
- Mad Magazine

Monday, August 25, 2008

i don't quite know how to say how i feel

Some pictures from today with my super awesome friends:





Last day in Singapore and I'm feeling somewhat wistful - once again, time seems to have sped by all too quickly. Funny how I never want to leave Ann Arbor when it's time to return home, and funnier still how it's hard to pull myself away from the familiarity when it's time to go back to the States. This summer vacation back in the tropics has been altogether awesome. A fruitful vacation attachment, traipsing the jungles of Brunei, getting to know fellow military folks, meeting up with my dearest friends in Singapore, and of course being reunited with my family, has made it all worthwhile. Today was spent in a whirlwind frenzy that involved finishing all my last-minute pre-flight preparations, and final meetups with friends, some of whom I hadn't seen in more than a year. As I was walking today, it struck me that I'll be back for good the next time I'm in Singapore. It's a sobering (though not sombre) thought in many ways, and is a definite cause for me to treasure my final year ahead.


My tea's gone cold, I'm wondering why
I got out of bed at all
The morning rain clouds up my window
and I can't see at all
And even if I could it'd all be grey,
but your picture on my wall
It reminds me that it's not so bad,
it's not so bad

I drank too much last night, got bills to pay,
my head just feels in pain
I missed the bus and there'll be hell today,
I'm late for work again
And even if I'm there, they'll all imply
that I might not last the day
And then you call me and it's not so bad,
it's not so bad and

I want to thank you
for giving me the best day of my life
Oh just to be with you
is having the best day of my life

Push the door, I'm home at last
and I'm soaking through and through
Then you hand me a towel
and all I see is you
And even if my house falls down,
I wouldn't have a clue
Because you're near me and

I want to thank you
for giving me the best day of my life
Oh just to be with you
is having the best day of my life


Dido -- Thank You

Monday 08/25/2008

WOD
10-20-30-40-30-20-10 reps of:
Burpees
American KB Swings
Double Unders
Flutter Kicks (4-Count)

***
"Each friend represents a world in us, a world possibly not born until they arrive."
- Anäis Nin

Sunday, August 24, 2008

Sunday 08/24/2008

WOD
Run 21-K (as a less-than-legal entrant) in the 2008 Singapore Bay Run/Army Half Marathon. The route felt shorter than previous years and I quite enjoyed the run. No ChampionChip, no stress!

And then my friend and I did a quick post-run complex which consisted of:
3 rounds of -
20 pushups
20 situps
Finished that in 2:23.

***
"Teaching is not a lost art, but the regard for it is a lost tradition."
- Jacques Barzun

Saturday, August 23, 2008

Saturday 08/23/2008

WOD
21-18-15-12-9-6-3 reps of:
KB Figure 8 Upper Cut
Tricep Pushup
Flutter Kick (4-Count)
Spider Pushup

***
"A friend knows the song in my heart and sings it to me when my memory fails."
- Donna Roberts

Friday, August 22, 2008

Eat More, Weigh Less


"I'm not eating much, I'm hungry, and I'm not losing weight."

If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out.

Check out this article on food by CrossFit Rockwall.

Friday 08/22/2008

WOD
50-40-30-20-10 reps of:
Russian KB Swings
Double Unders

Time: 8:29

Swim Workout
W/U: 500 m
Drills and Skills: 500 m
Workout: 3 x 800 m free
C/D: 3 x 100 m w/ pool buoy; alternating with 3 x 100 m easy

***
"Cooperation is the thorough conviction that nobody can get there unless everybody gets there."
- Virginia Burden

Wednesday, August 20, 2008

Thursday 08/21/2008

WOD
Run 8-K

WOD
20-15-10-5 reps of:
Pushups
American KB Swings
V-Ups
KB Figure 8 Upper Cuts

***
"We are what we pretend to be, so we must be careful about what we pretend to be."
- Kurt Vonnegut

Wednesday 08/20/2008

WOD
20 Regular Pushups
20 Tricep Pushups
20 Three-Point Pushups (R)
20 Three-Point Pushups (L)
20 Plyometric Pushups
20 Hindu Pushups
20 Diamond Pushups
20 KB Hand Switching Pushups
20 Spider Pushups
20 Divebomber Pushups

Alternate between 20 Flutter Kicks (4-Count) and 20 Double Unders between each set of pushups.

Swim Workout
W/U: 1000 m easy
Workout: Pyramid - 100 m, 10 s off; 200 m, 20 s off; 300 m, 30 s off; 400 m, 40 s off; 500 m, 40 s off; 400 m, 30 s off; 300 m, 20 s off; 200 m, 10 s off; 100 m

***
"Birthdays are good for you. Statistics show that the people who have the most live the longest."
- Larry Lorenzoni

SNOC confident Singapore won't take another 48 years to win an Olympic medal

By Dominique Loh, Channel NewsAsia | Posted: 18 August 2008 1813 hrs

BEIJING : After achieving a silver medal at the Beijing Games, Singapore sports officials believe it will not take another 48 years for Singapore to win an Olympic medal.

The Singapore National Olympic Council (SNOC) said it is confident in churning out consistent medal winning performances in future.

One of the council's immediate tasks after the 2008 Games is to conduct an assessment of Team Singapore's performance in Beijing.

The council will study what had worked well and what went wrong. But more importantly, it will try to replicate the success and aim for higher aspirations.

Team Singapore's women table tennis players won the silver medal at the Olympics on Sunday.

Ng Ser Miang, International Olympic Council Member, said: "It was just a fantastic feeling. (I'm) feeling very proud to be a Singaporean, knowing that our athletes have done their very best and won us a silver medal after 48 years."

Defence Minister Teo Chee Hean, who is also the president of SNOC, said: "The whole crowd was cheering them on, including our own supporters here in the stadium (in Beijing), and my heart swelled... We've waited so long for Singapore athletes to be able to get a medal in the Olympic Games."

And for Team Singapore's Chef-de-Mission, it's a big relief. Dr Tan Eng Liang, Chef-de-Mission of Team Singapore, said: "I was CDM (Chef-de-Mission) for the Busan Asian Games. We also had the highest number of gold medals when I was CDM for the Commonwealth Games in Melbourne.

"We also (did well in the 2002 Commonwealth Games in) Manchester in terms of gold medals. So next time, if they want to achieve something, they better invite me."

Top sports officials said Singapore's silver medal performance in this year's Beijing Olympics will spur and inspire future Olympians.

The system is in place to train and nurture anyone with potential. Athletes have four years to prepare for the 2012 London Olympic Games. And now is the time to train talented athletes with determination to succeed at the highest level.

Article courtesy of Channel News Asia.

Tuesday, August 19, 2008

Tuesday 08/19/2008

WOD
Run 12-K

WOD
10-20-30-20-10 reps of:
H2H KB Swing
Flutter Kick (4-Count)
Double Under

***
"Strong people are harder to kill than weak people, and more useful in general."
- Coach Mark Rippetoe

Monday 08/18/2008

WOD
Courtesy of Petranek Fitness -
10 Rounds of:
15 Burpees
3 Handstand Pushups

Swim Workout
W/U: 1000 m
Workout: 5 x 500 m free @ 85%

***
"Everything great in the world is done by neurotics; they alone founded our religions and created our masterpieces."
- Marcel Proust

Sunday, August 17, 2008

Sunday 08/17/2008


I'm officially done with my vacation attachment and it's time to relax and enjoy my final week-and-a-half in Singapore. That's me in the picture above together with two of my good friends from secondary school (we go back a long time... it's been nine years since the first time we met). My friend in the middle played the yangqin at a Chinese Orchestra concert last night, and we were there to support her (and hopefully become marginally more culturally-aware in the process).

WOD
6-mile base run

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Double Under
Flutter Kick (4-Count)

***
"Any idea, plan, or purpose may be placed in the mind through repetition of thought."
- Napoleon

Saturday, August 16, 2008

Saturday 08/16/2008

WOD
Run 4 Miles

WOD
30-20-10 reps of:
American KB Swings
Pushups
V-Ups
Double Unders

***
"You can tell more about a person by what he says about others than you can by what others say about him."
- Leo Aikman

Friday 08/15/2008

20 Pushups - 1 Double Under
19 Pushups - 2 Double Unders
18 Pushups - 3 Double Unders
.
.
.
3 Pushups - 18 Double Unders
2 Pushups - 19 Double Unders
1 Pushup - 20 Double Unders

Time: 13:09

***
"Every tomorrow has two handles. We can take hold of it by the handle of anxiety, or by the handle of faith."
- Author Unknown

Thursday, August 14, 2008

Some Pictures...

Immediately after being extricated from the Survival Phase (notice how I've been afflicted by sandflies)


Back in camp, at long last


Sprained ankle


Five Girls and a Guy


Speaks for itself

Thursday 08/14/2008

WOD
30-20-10 reps of:
Burpees
Flutter Kicks
Double Unders
Walking Lunges

***
"Everyone must take time to sit and watch the leaves turn."
- Elizabeth Lawrence

Wednesday, August 13, 2008

Wednesday 08/13/2008

WOD
21-18-15-12-9-6-3 reps of:
Decline Pushups
Knees to Elbows
Jumping Lunges

***
"Some people walk in the rain, others just get wet."
- Roger Miller

Monday, August 11, 2008

Tuesday 08/12/2008

WOD
21-15-9 reps of:
American KB Swing
Double Under

Rest 1 minute

15-12-9-6-3 reps of:
American KB Swing
Double Under

***
"Only Robinson Crusoe had everything done by Friday."
- Author Unknown

Monday 08/11/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
Pistol (L)
KB Snatch (L)
Pistol (R)
American KB Swing
Handstand Pushup

***
"If Heaven made him - earth can find some use for him."
- Chinese Proverb

Sunday, August 10, 2008

Sunday 08/10/2008

WOD
50-30-10 reps of:
Burpees
Pushups
Squats
Sit-ups
Mountain Climbers
Flutter Kicks (4-count)

Run 400 m after each round.

Time: 29:49

***
"Freedom is strangely ephemeral. It is something like breathing; one only becomes acutely aware of its importance when one is choking."
- William E. Simon

Saturday, August 9, 2008

Saturday 08/09/2008

WOD
10 rounds of 10 reps each:
Burpees
American KB Swings
Squats

***
"The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better to it."
- Wendell Berry

Wednesday, July 23, 2008

A Note...

Dear all,

I've decided I've had enough CrossFit for the time being and so I'll be taking a break till the urge to do another burpee returns...

Ha!

I'm off to Brunei tonight to roam the forests, live off the land, and hone my soldiering skills for the next two-plus weeks. So there won't be any updates till I return (and I hate to say this, but probably few, if any, CrossFit workouts), since I'll be outfield during the bulk of the time. I've already thought about the possibility of making a jump rope out of vines (and you already know how an A-frame can double up as a pull-up structure), but something tells me I'll be happy to sit down and not get up till the next morning, when it's time to harbor each evening.

Well, yeah, anyway so I'll start posting again once I return. Till then, keep your fingers crossed that there aren't crocodiles in the river when it's time for the river crossing and combat swim (or I mightn't ever post again).

Tuesday, July 22, 2008

Wednesday 07/23/2008

WOD
30-20-10 reps of:
Burpees
Russian KB Swing

***
"Some national parks have long waiting lists for camping reservations. When you have to wait a year to sleep next to a tree, something is wrong."
- George Carlin

Tuesday 07/22/2008

WOD
21-15-9 reps of:
American KB Swing
Jumping Lunges
Pushups
Lateral Hurdle Jumps

WOD
4 rounds of:
5 DB Complexes - deadlift/squat thrust/renegade row/squat clean/thruster (15 kg DBs)
10 Plyo Pushups
15 DB Russian Swings (17.5 kg DB)
20 Double Unders
25 GHD Back Extensions

Swim Workout
W/U: 500 m stroke practice
Workout: 500 m, 40 sec rest; 400 m, 30 s; 300 m, 20 s; 200 m, 10 s; 100 m
W/D: 500 m easy

***
This quote reminds me of the line which goes "I live on raw emotion, baby..." from Maroon 5's "Wake Up Call".

"Never apologize for showing feeling. When you do so, you apologize for the truth."
- Benjamin Disraeli

Sunday, July 20, 2008

Monday 07/21/2008

WOD
Courtesy of CrossFit Philly

"Estok"
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge (I did OH walking lunges instead)
9 Burpees

15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees

9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees

All reps are per arm (well, I suppose this excludes the burpees).

***
The following quote reminds me of people I've seen, and also never to become like them.

"It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind."
- Alex Karras

Sunday 07/20/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm Kettlebell Complex (R, then L)
Divebomber Pushup
Jumping Squat

***
"When one bases his life on principle, 99 per cent of his decisions are already made."
- Author Unknown

Friday, July 18, 2008

Saturday 07/19/2008

WOD
5 rounds of 10 reps each:
KB American Swing
KB Switching Hand Pushup
KB Figure 8 Upper Cut
KB H2H Double Tap Swing

***
"Venice is like eating an entire box of chocolate liqueurs in one go."
- Truman Capote

Friday 07/18/2008

WOD
"Annie"
50-40-30-20-10 reps of:
Double Unders
Situps

Time: 8:29

Been meaning to try this workout for a while now. Personally, I don't think it's one of the harder CF "girls" (but that's only because I love double unders and almost everyone loves situps). But I did trip over the jump rope twice during the set of 40 which threw me off a little, and doing situps on prickly grass without anything to anchor your feet gets pretty challenging too...

WOD
"Dennis' First CrossFit Workout"
21-15-9 reps of:
Burpees
Crunches

Time: 3:29

Getting my brother to work out is like pulling teeth. So I was surprised when I managed to coax him into sampling a CrossFit-style workout with me (obviously, it involved promises of food afterwards...). But I think he had fun! And he finished it in 3:49 -- his only modification was to leave out the pushups from the burpees.

***
"I saw the angel in the marble and carved until I set him free."
- Michelangelo

Thursday, July 17, 2008

Thursday 07/17/2008

WOD
50 American KB Swings
50 Pushups
50 Situps
50 Russian KB Swings
50 Lateral Hurdle Jumps
50 Walking Lunges
50 Mountain Climbers
50 Double Unders

Swim Workout
W/U: 500 m
Drills/Skills: 500 m
Workout: 4 x 300 m @ 75-80%, 30 s rest between sets
C/D: 4 x 100 m with pool buoy, 100 m easy

***
"Common sense is instinct. Enough of it is genius."
- George Bernard Shaw

Tuesday, July 15, 2008

Tuesday 07/15/2008

WOD
5 rounds of 5 reps each:
Dead Stop KB Snatch (R)
Dead Stop KB Snatch (L)
Handstand Pushup
Dead Stop KB C&J (R)
Dead Stop KB C&J (R)
Divebomber Pushup

Here's a good article about the merits of the dead stop KB snatch (or extended KB snatch, as it's referred to here). Beginning the snatch from a complete halt, instead of hiking the KB back between the legs, does indeed add an element of difficulty to the movement. You ought to be confident with regards to your regular snatching ability (that sounded a little odd) before you attempt the extended KB snatch.

Swim Workout
W/U: 500 m
Drills/Skills: 500 m
Workout: Ladder -- 400 m, 30 s rest; 300 m, 20 s rest; 200 m, 10 s rest; 100 m free
C/D: 5 x 100 m with pool buoy, 100 m free (focusing on kicking turnover)

***
"We judge others by their behavior. We judge ourselves by our intentions."
- Ian Percy

Tuesday 07/15/2008

WOD
21-18-15-12-9-6-3 reps of:
Hindu Pushup
Tri-level KB Swing (hip-level/eye-level/overhead = 3 swings)
Lateral Hurdle Jump

Swim Workout
W/U: 500 m
Skills/Drills: 500 m
Workout: 10 x 50 m @ 80-90%, 50 m recovery; 5 x 100 m @ 80-90%, 100 m recovery

***
"There is no strong performance without a little fanaticism in the performer."
- Ralph Waldo Emerson

Monday, July 14, 2008

Monday 07/14/2008

WOD
30-20-10 reps of:
Burpee
Superman Back Extension
KB H2H Swing
V-Up

***
Sharon L., I think you'll love this quote...

"Age is an issue of mind over matter. If you don't mind, it doesn't matter."
- Mark Twain

Sunday, July 13, 2008

There's nothing like home...

Spending time with the brother and sister

When I left for Ann Arbor, my brother was twelve, and in his first year of secondary school. Now he's just about ready to graduate and enter junior college. My sister -- she'll always be the baby of the family, even though she'll be thirteen at the end of the year. Sometimes I wish I had been around to see them grow up. Despite the distance (and the age divide -- I'm six years older than my brother and nine years older than my sister), I'm thankful we're as close as we are. They're good kids and I'm very proud of them.

***
"Our brothers and sisters are there with us from the dawn of our personal stories to the inevitable dusk."
- Susan Scarf Merrell

Sunday 07/13/2008

WOD
21-15-9 reps of:
American KB Swing
Lateral Hurdle Jump
Pushup
KB Figure 8 Upper Cut
Double Under
Jumping Lunge

***
"The eternal quest of the individual human being is to shatter his loneliness."
- Norman Cousins

Friday, July 11, 2008

Saturday 07/12/2008

WOD
20-18-16-14-12-10-8-6-4-2 reps of:
KB Snatches (1/2R/1/2L)
Lateral Hurdle Jumps
KB Overhead Lunges (1/2R/1/2L)
Supermans

***
"In order to change we must be sick and tired of being sick and tired."
- Author Unknown

Friday 07/11/2008

WOD
5 Rounds of:
5 Burpees
10 KB Figure 8 Upper Cut
15 Double Unders
10 V-Ups
5 Handstand Pushups

WOD
7 Rounds of:
20 Push Presses (15 kg DBs)
20 GHD Back Extensions
20 Double Unders

Some things I've been duly reminded of over the last couple days:
1. Trust your compass.
2. Always wear two pairs of socks during route marches.
3. A pair of tights would be a good idea as well.

***
"Shared joy is a double joy; shared sorrow is half a sorrow."
- Swedish Proverb

Thursday, July 10, 2008

Wednesday 07/10/2008

WOD
4 Rounds of:
10 American KB Swings
10 Regular Pushups
10 Russian KB Swings
10 Diamond Pushups
10 H2H KB Swings
10 Spider Pushups

Swim Workout
Warmup: 500 m stroke practice
Workout: Swim 1500 m easy (recovery day)
Cooldown: 500 m drills

***
"We now no longer camp as for a night, but have settled down on earth and forgotten heaven."
- Henry David Thoreau

Wednesday, July 9, 2008

Wednesday 07/09/2008

WOD
21-18-15-12-9-6-3 reps of:
Pushups
Double Unders

***
"It is preoccupation with possession, more than anything else, that prevents men from living freely and nobly."
- Bertrand Russell

Tuesday 07/08/2008

WOD
10-20-30-40-30-20-10 reps of:
Pushups
Jumping Lunges
Double Unders

***
"Never ruin an apology with an excuse."
- Kimberly Johnson

Sunday, July 6, 2008

Monday 07/07/2008

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Double Under

This one's a real quickie but goodie! Anyway, it looks as though I'll be outfield today through Wednesday for a navigation exercise and a route march, which means that I won't be posting till then. My jump rope and Gymboss timer are safely stashed away with me, however, which means that the workouts are most likely still going to happen.

WOD
5 Rounds of:
10 Burpee Pullups
20 GHD Back Extensions
30 Double Unders

***
"The older generation thought nothing of getting up at five every morning - and the younger generation doesn't think much of it either."
- John J. Welsh

Sunday 07/06/2008

WOD
Adapted from CrossFit Philly
10 Burpees
20 American KB Swings
30 Jumping Lunges
40 Double Unders
50 Pushups
40 Double Unders
30 Jumping Lunges
20 American KB Swings
10 Burpees

17-hour day yesterday (Saturday) at the National Day Parade rehearsal which culminated in a two-hour debrief that lasted from 11:00 pm to 1:30 am. The perks of the job...

***
"I'd rather be black than gay because when you're black you don't have to tell your mother."
- Charles Pierce, 1980

Friday, July 4, 2008

Saturday 07/05/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
KB Switching Hand Pushup
KB Snatch (L)
KB Figure 8 Upper Cut

WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
American KB Swing
Plyometric Pushup

***
"A preoccupation with the future not only prevents us from seeing the present as it is but often prompts us to rearrange the past."
- Eric Hoffer

Friday 07/04/2008

WOD
5-10-15-20-25-20-15-10-5 reps of:
American KB Swing
Pushup
Double Under

WOD
With a pair of 15 kg (approx. 33 lbs) DBs, perform 4 rounds of:
10 DB 1-Arm Snatches (R)
10 DB Renegade Rows
10 DB 1-Arm Snatches (L)
10 DB Hang Power Cleans
10 DB Push Presses

Perform 20 double unders between rounds.

***
"This, then, is the state of the union: free and restless, growing and full of hope. So it was in the beginning. So it shall always be, while God is willing, and we are strong enough to keep the faith."
- Lyndon B. Johnson

Thursday, July 3, 2008

Thursday 07/03/2008

WOD
21-15-9/15-9/9 reps of:
Burpee
American KB Swing
Double Under

Swim Workout
Warmup: 500 m
Skills/Drills: 500 m
Workout:
5 x 50 m sprint/50 m recovery, 00:10 between rounds
5 x 100 m sprint/100 m recovery, 00:10 between rounds
Cooldown: 500 m

***
"The world of empirical morality consists for the most part of nothing but ill will and envy."
- Goethe

Wednesday, July 2, 2008

Wednesday 07/02/2008

WOD
5 Rounds of:
5 KB Snatches (R)
5 Pushups
5 KB Snatches (L)
5 KB Switching Hand Pushups
5 KB Overhead Squats (R)
5 Pushups
5 KB Overhead Squats (L)
5 Handstand Pushups

***
"If opportunity doesn't knock, build a door."
- Milton Berle

Tuesday, July 1, 2008

Tuesday 01/07/2008

WOD
5 rounds of:
10 American KB Swings
5 Burpees
10 Russian KB Swings
5 Burpees
10 KB Hand-to-Hand Swings
5 Burpees

WOD
50-40-30-20-10 reps of:
DB Russian Swing (17.5 kg)
Pushup
Double Under
GHD Back Extension

***
"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
- Albert Einstein

Sunday, June 29, 2008

Monday 06/30/2008

WOD
21-15-9 reps of:
American KB Swing
Jumping Lunge
V-Up
Double Under

WOD
1.5 mile run
Swim:
Warmup - 500 m
Skill/Technique Practice - 500 m
Workout - 5 x 50 m sprint/50 m recovery; 500 m @ 60%; 10 x 50 m sprint/50 m recovery
1.5 mile run

***
"If you can do a half-assed job of anything, you're a one-eyed man in a kingdom of the blind."
- Kurt Vonnegut, Jr.

Sunday 06/29/2008

WOD
3-6-9-12-15-12-9-6-3 reps of:
American KB Swing
Plyometric Pushup
KB Russian Swing/Catch/Goblet Squat
KB Switching Hand Pushup
KB Figure 8 Upper Cut
Double Under

WOD
Every minute on the minute, for 10 minutes:
3 Deadlifts (70 kg)
3 Dead Hang Pullups
10 Pushups

Rest 2 minutes, then:

Every minute on the minute, for 10 minutes:
2 DB Burpee/Squat Clean/Thruster Combos (35#)
6 DB Overhead Swings (45#)

***
Amen to this quote!

"Approach love and cooking with reckless abandon."
- Dalai Lama

Friday, June 27, 2008

Saturday 06/28/2008

WOD
3 Rounds of:
12 KB Snatches (L)
24 Pushups
12 KB Snatches (R)
24 American KB Swings
12 KB C&J (L)
24 Situps
12 KB C&J (R)
24 KB Figure 8 Upper Cut

***
"One measure of leadership is the caliber of people who choose to follow you."
- Dennis A. Peer

Thursday, June 26, 2008

Friday 06/27/2008

WOD
"Birthday Bonanza"
3 rounds of 22 reps each:
Burpees
Jumping Squats
V-Ups
American KB Swings
Jumping Lunges
Pushups
Flutter Kicks
Mountain Climbers
Donkey Kicks
Double Unders

WOD (sorry, Bea!)
1.5 mile run
Swim:
Warmup - 500 m
Skill/Technique Practice - 500 m
Workout - 10 x 50 m sprint/50 m recovery

***
"But He knows the way that I take;
when He has tested me, I will come forth as gold."

- Job 23:10 (NIV)

Thursday 06/26/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Russian KB Swing
Pushup
KB Double Tap Hand-to-Hand Swing

WOD
1.5 mile run
3000 m swim (freestyle)
1.5 mile run

***
"The first human who hurled an insult instead of a stone was the founder of civilization."
- Sigmund Freud

Wednesday, June 25, 2008

First female four-star U.S. Army general nominated

WASHINGTON (CNN) -- America's first female four-star general has been nominated, the Pentagon announced Monday.

President Bush nominated Lt. Gen. Ann E. Dunwoody to serve as head of the Army's supply arm.

By law women are excluded from combat jobs, the typical path to four-star rank in the military.

"This is an historic occasion for the Department of Defense and I am proud to nominate Lt. Gen. Ann Dunwoody for a fourth star," said Defense Secretary Robert Gates. "Her 33 years of service, highlighted by extraordinary leadership and devotion to duty, make her exceptionally qualified for this senior position."

The Senate must approve the nomination.

Dunwoody, a native of New York, was commissioned as a second lieutenant in 1975 after her graduation from the State University of New York in Cortland. She also holds graduate degrees in national resource strategy and logistics management.

She became the Army's top-ranking woman in 2005 when she received her third star and became deputy chief of staff for Army logistics.

"I am very honored but also very humbled today with this announcement," said Dunwoody. "I grew up in a family that didn't know what glass ceilings were. This nomination only reaffirms what I have known to be true about the military throughout my career ... that the doors continue to open for men and women in uniform."

The Army Materiel Command handles all material readiness for the Army. During her career, Dunwoody has been assigned to the 82nd Airborne Division, 10th Mountain Division and the Defense Logistics Agency. She served with the 82nd Airborne in Saudi Arabia during the 1991 Persian Gulf War.

She has been awarded the Distinguished Service Medal, Defense Superior Service Medal, the Legion of Merit, the Meritorious Service Medal, the Army Commendation Medal, the Army Achievement Medal, Master Parachutist Badge and the Army Staff Identification Badge.

The first woman to become a general officer in the U.S. armed services was Brig. Gen. Anna Mae Hays, chief of the Army Nurse Corps, who achieved the rank in 1970 and retired the following year.

Elizabeth Hoisington, the director of the Women's Army Corps, was promoted to brigadier general immediately after Hays. She also retired the following year.

Maj. Gen. Jeanne M. Holm, the first director of Women in the Air Force, was the first woman to wear two stars, attaining the rank in 1973 and retiring two years later. In 1996, Marine Lt. Gen. Carol A. Mutter became the first woman to wear three stars. Mutter retired in 1999.

Currently, there are 57 active-duty women serving as generals or admirals, five of whom are lieutenant generals or vice admirals, the Navy's three-star rank, according to the Pentagon.

Source: CNN

Tuesday, June 24, 2008

Wednesday 06/25/2008

WOD
Tabata this: (00:20 on, 00:10 off)
American KB Swing
Burpee
V-Up
KB Figure 8 Upper Cut
Jump Rope

WOD
4 Rounds of:
5 DB Man Makers (2 x 12.5 kg)
10 Dead Hang Pullups (Reverse Grip)
15 Pushups
20 DB Overhead Swings (17.5 kg)
25 GHD Back Extensions

Another super busy day ahead. Nothing beats a 5:00 am workout, excepting a 4:30 am workout (which I admit is not the most enjoyable of experiences). I need to be in camp by 7:00 am for Commanders' Parade, and will later have to travel to the extreme west of Singapore sometime this evening (my camp is somewhere in the eastern part of SG) for an evening dialogue session. Blah.

***
"Men in general judge more from appearances than from reality. All men have eyes, but few have the gift of penetration."
- Niccolo Machiavelli

Monday, June 23, 2008

Tuesday 06/24/2008

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Pushup
Double Under

Light workout this morning, as I will be taking my IPPT (Individual Physical Proficiency Test), the annual fitness test for military personnel later this evening. Talk about being prepared for whatever life throws at you -- I was supposed to take my IPPT some time these two weeks, according to what I heard yesterday, and the super-efficient fitness and conditioning center immediately scheduled me for a slot today. I also did two bouts of military PT yesterday (one self-inflicted and CrossFit-esque, the other a 4 km orientation run with static PT thrown in at the end for kicks, with the company I'm shadowing). Planning on greasing the groove with pullups today (and the rest of the time I'm on unit attachment). Will update more later -- long and busy (albeit fulfilling) days ahead!

***
""There are no atheists in foxholes" isn't an argument against atheism, it's an argument against foxholes."
- James Morrow (is this the James Morrow I think it is?)

Sunday, June 22, 2008

Monday 06/23/2008

WOD
40-30-20-10 reps of:
American KB Swing
V-Ups
Overhead KB Walking Lunge (R/L)
Double Unders
L-Sit Hold (in seconds)

***
"Charm is the quality in others that makes us more satisfied with ourselves."
- Henri Frédéric Amiel

Sunday 06/22/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
KB Snatch (L)
Handstand Pushup
KB C&J (R)
KB C&J (L)
Double Under

WOD
21-15-9 reps of:
Barbell Hang Power Clean (35 kg)
Normal Pushup
Sumo Deadlift High Pull
Diamond Pushup
Push Press
Spider Pushup

***
"Who is rich? He who rejoices in his portion."
- The Talmud

Saturday, June 21, 2008

Saturday 06/21/2008

WOD
Perform 4 rounds of:
3 Wall Walks
6R/6L Dead Stop KB Snatches
9 Switching Hand KB Pushups
12 KB Figure 8 Uppercuts
15 American KB Swings

WOD
21-15-9 reps of:
Deadlift (80 kg, approx. 176#)
DB Squat Clean into Thruster (30#)
Pushup

***
"About the only time losing is more fun than winning is when you're fighting temptation."
- Tom Wilson

Friday, June 20, 2008

One of my all-time favorite quotes...

... which is also why it's the header for my other blog.

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.

The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly.

So that his place shall never be with those cold and timid souls who know neither victory nor defeat."

- Theodore Roosevelt

Thursday, June 19, 2008

Friday 06/20/2008

WOD
Every minute on the minute for 25 minutes, perform:
4 Burpees
8 Decline Pushups
12 Double Unders

Our course organized a social night last evening which involved an awesomely fun and crazily intense game of 7-a-side water polo (accompanied by plenty of splashing, laughing, and perhaps some underwater misdemeanors), copious quantities of ice-cold Tiger Beer, and plates of deep-fried finger food. I managed to stay clear of the latter two without much difficulty, thankfully.

***
"The goodness of the true pun is in the direct ratio of its intolerability."
- Edgar Allan Poe

Wednesday, June 18, 2008

Thursday 06/19/2008

WOD
20-15-10-5 reps of:
Burpees
Jumping Lunges
American KB Swings
Pushups
Russian KB Swings
Double Unders
V-Ups

***
"Boredom is the feeling that everything is a waste of time; serenity, that nothing is."
- Thomas Szasz

back to the grind

CrossFit workouts at 5:00 am in the morning are the best way to get your days started! There's nothing quite like tumbling out of bed at 4:55 am and knowing that you've got an hour to get your CrossFit workout in before it's time for military PT (or 5BX, aka. 5 Basic Exercises, as it's commonly termed here). That's also probably the reason why I'm always nodding off during the talks/discussions, especially the afternoon ones. I don't suppose it does any good for my ROA (route of advancement) or CEP (current estimated potential) to be caught napping in front of a lieutenant-colonel. Staying seated for long periods of time always makes me sleepy. I'd much rather be on my feet doing something. Strangely enough, when the discussions or presentations are over and it's time for sports and games I'm always fully re-energized and raring to go.

After classes yesterday, I managed to check out the refurbished gym at SAFTI Military Institute (the venue for my week-long residential pre-vacation attachment course). It's been considerably prettified since my cadet days -- it used to look a whole lot worse, with the plastic peeling off the seat covers on the weight machines, and rusty weight benches. The old machines have since been replaced with a plethora of spanking new ones, for every isolation movement fathomable. As duly expected, I stayed clear of the machines and made a beeline for the dumbbell rack. I hammered out a brutal
manmaker/snatch/swing workout in about thirty-five minutes and was pretty whooped after that. Thankfully it was time for dinner by then, and as you know, food never did fail to make anyone feel better. Even if it was army cookhouse food, which is frequently, if not always, of a somewhat dubious nature....

Wednesday 06/18/2008

WOD
7 rounds of 7 reps each:
Burpees
Dead Hang Pullups
Plyometric Pushups
Donkey Kicks
Knees to Elbows
Double Unders
V-Ups

Military PT
1 mile cadence run
3 sets of:
15 pushups (Set 1: Normal/Set 2: Spider/Set 3: Diamond)
20 crunches
4 sets of 8 dead hang pullups
1 mile cadence run

***
"One man with courage makes a majority."
- Andrew Jackson

Tuesday, June 17, 2008

Tuesday 06/17/2008

WOD
21-18-15-12-9-6-3 reps of:
Burpees
Dead Hang Pullups
Pushups
Knees to Elbows
Double Unders

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
DB Man Makers (Burpee/Renegade Row/Squat Clean/Thruster)
DB Hang Power Snatch (R)
DB Swing
DB Hang Power Snatch (L)

***
"How many things are there which I do not want."
- Socrates

Monday, June 16, 2008

Monday 06/16/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB 1-Arm Complex (Swing/Snatch/Clean & Jerk/Overhead Squat) - alternating R/L
American KB Swing
Pushup
KB H2H Swing
Double Under

WOD
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Pushups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 reps of Double Unders

***
"Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed - else like a flower cut from its life-giving roots, it will wither and die."
- Dwight D. Eisenhower

Sunday, June 15, 2008

Sunday 06/15/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
Pushup
KB Snatch (L)
Squat Jump
KB Overhead Walking Lunge (R)
Pushup
KB Overhead Walking Lunge (L)
Double Under

I was contemplating the possibility of bringing my kettlebell into camp tomorrow, but decided against it since it's (just a tad) too hefty. If I remember correctly, there's a pullup bar right outside the living quarters, though...

***
"Man is an intelligence in servitude to his organs."
- Aldous Huxley

Friday, June 13, 2008

Saturday 06/14/2008

My self-declared workout space in the driveway at home. Notice the Post-It notes on the white shelving on the right of the picture? Those are all workouts from when I was back in March -- my mom kindly left them there, thinking they'd come in handy for future workout planning!

WOD
Run 4 miles easy

WOD
5-10-15-20-15-10-5 reps of:
KB American Swing
Plyometric Pushup
KB Goblet Squat
Burpee
KB H2H (Hand-to-Hand) Swing
Double Under

***
"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away."
- Antoine de Saint-Exupéry

SAF suspends physical training for three days

June 13, 2008

Review of procedures to be conducted after a second death in two days

By Teh Joo Lin & Jermyn Chow

THE Singapore Armed Forces yesterday called an unprecedented three-day halt to all physical and endurance training within the military, following the death of a serviceman in Brunei, the second training fatality in two days.

Until Saturday, the entire force of 300,000 active personnel and national servicemen will not be on obstacle courses, route marches or doing any fitness tests. Physically demanding field training is also out.

The 'time-out' will allow the SAF to ensure that proper procedures are in place and being followed, said Defence Minister Teo Chee Hean, who yesterday extended his deep condolences to the families of the two 20- year-old servicemen who died this week.

The latest fatality took place on Wednesday evening. A pilot trainee, Officer Cadet Clifton Lam Jia Hao, collapsed while undergoing jungle training in Brunei.

In the earlier incident on Tuesday morning, Recruit Andrew Cheah Wei Siong fainted during a 2km walk in Pulau Tekong.

Both servicemen received immediate medical attention and were evacuated by helicopter to hospital, where they later died.

The Defence Ministry said that investigations are under way. Initial findings indicate that all safety procedures had been followed in both instances.

Both men, recent polytechnic graduates, had cleared medical checks and were deemed fit for the respective training they were undergoing.

Of the two, OCT Lam was fitter and had to meet more stringent health and fitness standards to qualify for pilot training.

However, given the hot, humid conditions in the Brunei jungles, it is possible OCT Lam could have suffered heat stroke.

Recruit Cheah, who enlisted last Thursday, was undergoing an enhanced 15-week basic military training programme meant for mildly obese recruits.

The fatalities will again put the spotlight on sudden deaths of otherwise healthy young men. The issue was raised in Parliament three years ago, also after two servicemen died in quick succession.

At the time, Mr Teo said that 19 SAF personnel had died of sudden heart attacks in the preceding nine years, including five who collapsed during training.

Despite thorough health screening, safety measures and medical support in training, such deaths 'cannot be completely prevented', he said then.

On the decision to suspend training, Dr Bernard Loo, a specialist in defence studies at the Institute of Defence and Strategic Studies, said that it would 'soothe public concerns over the safety of trainees'.

He added that safety regulations here were already among the most stringent in the world and comparable to those of the military in the United States and Britain.

MP for Pasir Ris-Punggol GRC and deputy chairman of the GPC for Defence and Foreign Affairs Michael Palmer said the three-day time-out will allow the SAF to take stock, as medical conditions can be missed at medical check-ups and troops can be tired and make mistakes.

He added that it would be good to make public the findings of the three-day review to help assure parents whose sons are serving National Service.

Source: The Straits Times Online

Friday 06/13/2008

WOD
See Friday 03/07/2008
As many reps as possible in 7 hours and 10 minutes.

***
"In the space age, man will be able to go around the world in two hours - one hour for flying and one hour to get to the airport."
- Neil McElroy

Thursday, June 12, 2008

Thursday 06/12/2008

WOD
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Push Press (45#)
Barbell Squat Jump

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
KB Snatch (L)
Rafter Pullup
Power Wheel Pike-Up/Push-up

A thought just crossed my mind as I was packing to leave Ann Arbor and go home for the summer -- the next time I do so, it'll be for good.

***
"How lucky I am to have something that makes saying goodbye so hard."
- Carol Sobieski

Wednesday, June 11, 2008

Wednesday 06/11/2008

WOD
21-15-9 reps of:
Burpee Box Jump
KB American Swing
Weighted Situp (25#)
Double Under/High Knees (2x)

WOD
10-20-30-20-10 reps of:
Push Press (45#)
Russian KB Swing
Box Jump

I've just received notice that I've been slated to attend the Jungle Confidence Course (JCC), a twenty-day military training course in the wilderness of Brunei Darussalam, in late July/early August.

It culminates in a nine-day period where I'll basically be thrown into the woods with a day and a half's worth of food, forty pounds of gear and a rifle, and left to perform military tasks, find my way back out with the help of a trusty compass and pace-clicking thingamajig, all the while trying my best to avoid the snakes, and other less-than-friendly creatures (e.g. ghosts) that call the jungle their home. Good times! I'm really pumped.

It will be a challenge but I definitely hope I'll be able to earn the JCC badge. In fact, I'm quite surprised that I've been given the opportunity to go for JCC, since I was sent for the Basic Airborne Course two years back during my first vacation attachment, and the bulk of officers usually only get the chance to go for one confidence course in their whole career. So I count myself very privileged to have such opportunities.

I daresay the next phase of my training will be geared increasingly towards endurance (I'm planning to throw in more running and swimming into the mix, and I'm probably going to begin doing the CrossFit Endurance WODs on top of my usual WOD. I'm going to focus more on bodyweight exercises and kettlebell movements, given that my training schedule will be somewhat limited by my military commitments in the next two months. It's probably also a good idea to focus more on these things, to develop the combat fitness which I will need for JCC.

Believe it or not, the gym in the army camp I've been posted to doesn't have Olympic barbells or a squat rack. There's a Smith machine, but we all know that Smith machines are pretty much only good for two things - burpee pull-ups (if the bar can be set high enough), and inverted rows. So it'll be back to basics for me, with dumbbells, kettlebells, plenty of pull-ups (it's the army after all), running in fatigues, and all things fun.

***
"Liberalism is trust of the people tempered by prudence. Conservatism is distrust of the people tempered by fear."
- William E. Gladstone

Tuesday, June 10, 2008

Tuesday 06/10/2008

WOD
21-15-9 reps of:
Deadlift (185#)
Handstand Pushup
Box Jump

Time: 14:17

WOD
21-15-9 reps of:
KB Snatch (R)
Ring Dip
KB Snatch (L)
Power Wheel Pike-Up/Pushup
KB American Swing
Double Under

***
"“What do you like doing best in the world, Pooh?”

“Well,” said Pooh, “what I like best...”
- and then he had to stop and think.

Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called."

- A.A. Milne

Monday, June 9, 2008

Monday 06/09/2008

WOD
100 Push Presses (45#)
20 Box Jumps
75 Push Presses
20 Box Jumps
50 Push Presses
20 Box Jumps
25 Push Presses
20 Box Jumps

Time: 12:37

Worked on some snatch-grip deadlifts later on in the day. 5 sets of 5 at 145#, 155#, 165#, 175#, and 185#. I alternated the DLs with weighted pullups for kicks -- nothing exhausting, just 5 sets of 5 with a ten-pound plate. After that, I did 8 rounds of 8 reps each of bench press (95#), stiff-legged DLs (145#), and kipping pullups. Fun.

***
"A harmless hilarity and a buoyant cheerfulness are not infrequent concomitants of genius; and we are never more deceived than when we mistake gravity for greatness, solemnity for science, and pomposity for erudition."
- Charles Caleb Colton

Sunday, June 8, 2008

Sunday 06/08/2008

WOD
"Penance in the Park"
40-30-20-10 reps of:
Bear Crawl*
Pushups
Broad Jumps*
Mountain Climbers
Traveling Burpees*
Hurdle Jumps
Walking Lunges*
Double Unders/ Jump Rope (3x)

Note: The asterisked exercises are traveling movements - and so, instead of following the rep protocol, perform the exercises once up and down the width of a basketball court.

W/U:
Tabata - 00:20 on, 00:10 off, switching stations each time the timer beeps.
3 Rounds of -
Jump Rope
KB Goblet Squat
Power Wheel Rollout
Prisoner Jump Squat
V-Up
Hurdle Jump

***
"Nothing so conclusively proves a man's ability to lead others as what he does from day to day to lead himself."
- Thomas J. Watson

Saturday 06/07/2008

WOD
3 rounds of 22 reps each (because I will be turning 22 later this month):
Ring Rows
Barbell Thrusters (55#)
Pushups
KB Goblet Squats
KB American Swings
Double Unders

WOD
5R/5L KB Snatch (16 kg)
5 Rafter Pullups
5 Power Wheel Rollouts
5 Ring Dips
5 Skin-the-Cats

***
"Generally the theories we believe we call facts, and the facts we disbelieve we call theories."
- Felix Cohen

Friday, June 6, 2008

Friday 06/06/2008

WOD
21-15-9 reps of:
Burpee Box Jump
Overhead DB Swing (40#)
Double Under
Weighted Decline Situp (25#)

Did a Bikram Yoga class at noon. It wasn't as warm today in the studio, which was nice given the sweltering heat outside as well as compared to Wednesday's class. I actually am beginning to enjoy Bikram Yoga - in all honesty, it's probably good that I do it since I'd otherwise be quite disinclined to stretch or engage in recovery techniques on my own. It was an energizing class and I managed to work through the tightness in my knee (which I'll talk about more below).

Also did a 5 x 5 deadlift workout in the afternoon with Mika. Nothing too heavy, around 60-80% of a max effort DL. I started at 145# and ended at 185#, going up by ten-pound increments each time, using the double overhand grip. The deadlift's my favorite out of all the strength lifts. Form is paramount - it's easy to see how someone might blow out their back if they were sloppy in the setup. I know that when I get to loads approaching my one-rep max, I sometimes rely too much on my back to pull up the weight, which causes rounding and less-than-ideal form. I'm trying to make sure I set up right each time and approach each lift in exactly the same way, regardless of the load.

I've also been doing more deadlift work of late because my right knee has been bothering me, and squats and running are quite literally a pain. There's an odd tightness in my knee cap whenever I perform an ATG squat, and every time my right foot strikes the ground during a run it sends a sharp pain up my knee. Locking out my right knee is also fairly painful (e.g. if I perform a pushup or a renegade row, which requires my legs to be locked and straight for stability). Thankfully, jumping doesn't hurt, and it doesn't flare up while walking either. I don't know if it's the IT band, patellar tendinitis, or runner's knee. Whatever it is, it's quite a bummer. I've been laying off the squats and running in hope that it'll recover. I think it might have something to do with my running form (I'm a notorious heel-striker), and my knee aches have predated my experiences with CrossFit. They were particularly nasty when I was predominantly involved with running, about two years ago.

Anyway, this is what Coach Rippetoe says in "Starting Strength", the bible of barbell movements:
"... (the deadlift) can be used as a leg exercise if injury prevents squatting. It is not nearly as effective as the squat for this purpose, due to the lack of hip depth used in the starting position. But this is the very reason it can be used if a knee or hip injury makes squats too difficult or painful, and at least some leg work can be done while healing takes place. A high rep deadlift workout can provide enough work to maintain some leg conditioning..."
I can't sit still to save my life so hopefully my knee heals up by itself in good time. I'm hoping the Bikram Yoga will help. My knee has definitely improved since a couple days ago, so maybe it's been of some benefit. I'm aching to run again. Thank goodness for the Concept 2 ergometer, though - it's an excellent substitute for running!

***
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects."
- Robert Heinlein

Thursday, June 5, 2008

A little something for my wheels...

Time to retire this:


(If you've always wondered about the meaning behind "Raffles", Wikipedia is your friend here and here. And here's another article to give RJC the props it fully deserves).

... in favor of this, to mark my final year in Ann Arbor!


(Also see the April 9, 2008 post on this CrossFit affiliate archived site).

Vanity plates are as yet unavailable in Singapore, so I'm capitalizing on my opportunities now!

Thursday 06/05/2008

WOD
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Box Jumps (20")
Pushups

***
"Regard your soldiers as your children, and they will follow you into the deepest valleys; look upon them as your own beloved sons, and they will stand by you even unto death. If, however, you are indulgent, but unable to make your authority felt; kind-hearted, but unable to enforce your commands; and incapable, moreover, of quelling disorder: then your soldiers must be likened to spoilt children; they are useless for any practical purpose."
- Sun Tzu

Wednesday, June 4, 2008

Wednesday 06/04/2008

WOD
Everyone starts at a station of their choice.
Spend 7:00 at each station performing as many rounds of the exercises as possible, with 1:00 rest to move between stations.

Station #1
5R/5L DB Hang Power Snatches
10R/10L DB Overhead Swings
15 Pushups

Station #2
5 Burpees
10 V-Ups
15 Double Unders

Station #3
5 Straight Leg Lifts on Decline Bench
10 Box Jumps
15 Weighted Situps (25#)

WOD
Perform 12 rounds of:
4R/4L KB Snatches from a dead stop (16 kg)
4 Ring Dips
2 Skin-the-Cats

Also tried my first Bikram Yoga (aka. Hot Yoga, because it's performed in a room heated to 105 degrees Fahrenheit and approximately 40 per cent humidity) class. It was quite an experience and I'm proud that I didn't keel over or wilt due to the punishing temperatures. It's my first experience with yoga ever and interestingly enough I felt rejuvenated walking out of the studio. I think I'll go back!

***
"Under capitalism man exploits man; under socialism the reverse is true."
- Polish Proverb

Tuesday, June 3, 2008

Tuesday 06/03/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (155#)
Decline Pushup
Bench Jump
V-Up

WOD
10-9-8-7-6-5-4-3-2-1 reps of: Ring Dips
10-9-8-7-6-5-4-3-2-1 reps of: Decline Pushups
5-4-3-2-1-5-4-3-2-1 reps of: Skin the Cats

So you'd perform 10 ring dips, 10 decline pushups, 5 skin the cats, and so on.

WOD
21-15-9 reps of:
Barbell Thruster (45#)
Pushup
Squat Jump

***
"So act that your principle of action might safely be made a law for the whole world."
- Immanuel Kant

Monday, June 2, 2008

If you only remember ten things...

The following list was created by by Scott Kustes over at Modern Forager and posted on January 1, 2008, to serve as a reminder to all about the importance of healthy eating and adopting a balanced lifestyle.

Though we're already halfway through the year, it's never too late to take these pointers to heart and incorporate them into everyday life. There's no better time than the present!

On tonight's healthy menu: Stuffed Peppers


***

Ten Things to Remember In The New Year

1. Junk food doesn’t exist; there is junk and there is food.
2. Similarly, real food has no nutrition label. Food products have nutrition labels.
3. If a label tells you how healthful the product inside is, it’s probably not. Don’t be deceived by marketing.
4. Sugar is detrimental to your body in more ways than you can count.
5. Organic/natural junk is still junk. Thirty grams of sugar from honey is not more healthful than 30g of sugar from other sources.
6. If you are wondering if you should eat more vegetables, the answer is yes. I don’t care how many you eat, you should probably eat more.
7. Similarly, you should probably sleep more. Turn off the TV and go to bed. Given the quality of most TV programming, you aren’t going to miss anything of importance.
8. Don’t let “I can’t afford organic” keep you from eating enough produce. Organic vegetables are best. However, eating conventional is better than not eating produce at all.
9. You’re human and you will eat something too sugary and too carby. Don’t stress; just get back on the wagon.
10. And finally: health is a lifelong journey, not a quick-fix. Find something you can stick with.

***


I particularly like #9. All too often we adopt an all-or-nothing stance when it comes to healthy eating, which makes it easy to fall off the wagon entirely, and completely blow our carefully-plotted nutrition plans in a single moment of folly. Relax, we're only human, and mistakes happen.

I guess the important thing is not to be suckered into thinking that one cupcake proves entirely damning to your pursuit of a healthy lifestyle. Cripes, you've already eaten it - moping isn't going to magically dissipate the calories, and further binging doesn't help matters any - you might as well polish off the crumbs, lick your lips, and get right back on track!

Image courtesy of AllRecipes.Com.

Monday 06/02/2008

WOD
21-15-9-15-21 reps of:
Pushups
Barbell Walking Lunge Steps
Weighted Situps (25#)
Squat Jumps
Seated Barbell Shoulder Press
Donkey Kicks

WOD
Deadlift (all done with double overhand grip):
10 x 135#
9 x 145#
8 x 155#
7 x 165#
6 x 175#
5 x 185#
4 x 195#
3 x 205#
2 x 215#
1 x 225#

5 deadhang pullups between rounds.

***
"Eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health... And it is necessary, as it appears, to discern the power of various exercises, both natural exercises and artificial, to know which of them tends to increase flesh and which to lessen it; and not only this, but also to proportion exercise to bulk food, to the constitution of the patient, to the age of the individual..."
- Hippocrates, Regimen

Sunday, June 1, 2008

Sunday 06/01/2008

WOD
7 sets of 7 reps each:
Thruster (65#)
Power Wheel Rollout
KB American Swing
Ring Dip
KB Snatch (7R/7L)
Divebomber Pushup
Double Under

***
"Finland has produced so many brilliant distance runners because back home it costs $2.50 a gallon for gas."
- Esa Tikkannen, 1979

Saturday, May 31, 2008

Saturday 05/31/2008

WOD
5-4-3-2-1 widths of a basketball court:
Bear Crawl
1-Arm KB Overhead Walking Lunge (alternating R/L)
Traveling Burpee
1-Arm KB Overhead Walk (alternating R/L)

***
"Jealousy is an awkward homage which inferiority renders to merit."
- Mme. de Puixieux

Friday, May 30, 2008

A couple photos from my Pacific Northwest CrossFit Exploits...

... for the record, I visited a total of ten affiliates in four days and did thirteen different CrossFit workouts in that same length of time, including Fight Gone Bad and Murph (both on the same day, Memorial Day, no less). Talk about a CrossFit road trip - this is the real deal. I'll blog in greater detail about the experience (it was entirely awesome); meanwhile, here are some photos.

Settling for nothing less than the best at my fourth workout of the day, on Wednesday, at Northwest CrossFit.


Swinging the 44-lb at Rainier CrossFit.


Yeah, Michigan! (aka. me, since my name is quite foreign to most people here).


After "Tabata This" with the crew at Agoge Gym.


With trainer Matt as well as Coach Dave Werner of Level 4 CrossFit Seattle (who also happened to be the first ever CrossFit affiliate) - it's an honor to have trained under your supervision, Coach!

Friday 05/30/2009

WOD
Tabata:
Inverted Row
Barbell Squat Jump
Weighted Situp (25#)
Bench Jump
Pushup
Jump Rope

Repeat cycle 8 times, 00:20 on, 00:10 off per exercise.

***
"Punish the body to purify the soul."
-Mark Twight

Thursday, May 29, 2008

Thursday 05/29/2008

WOD
Level 4 CrossFit Seattle - Seattle, WA
Work on Back Squats:
Warm up with several easy sets, build to 70-80% of 1-rep max and do several sets of 5 reps.
Set 1: 45# x 8
Set 2: 95# x 6
Set 3: 135# x 5
Set 4: 155# x 5
Set 5: 165# x 5
Set 6: 165# x 5

WOD
Rainier CrossFit - Puyallup, WA
21-18-15-12 reps of:
Wall Ball (14#)
American KB Swing (20 kg)
Knees to Elbows

WOD
Sumner CrossFit - Sumner, WA
Run 1 mile
followed immediately by consecutive two-minute periods in which you will perform as many reps of each exercise as possible:
Row (calories)
DB Thrusters
Medicine Ball Cleans
Double Unders
Pullups

***
"I will permit no man to narrow and degrade my soul by making me hate him."
- Booker T. Washington