08092009 (Tues)
WOD 090709
For time of:
Run 1.6km
20kg/45lb Kettlebell/Dumbell Thrusters, 21 reps
21 Pull-ups
Run 800m
20kg/45lb Kettlebell/Dumbell Thrusters, 15 reps
15 Pull-ups
Run 400m
20kg/45lb Kettlebell/Dumbell Thrusters, 9 reps
9 Pull-ups
Results: 35:06
I love doin’ Fran. The workout, not the girl. But when you combine Fran together with some killer runs, well lets just say she left me absolutely gobsmacked. By the 2nd round (800m), I was already thinking to myself “WTF am I doin’ to myself?!?” and yet, I continued. And you know what, I realised how much I enjoyed this workout by the end of it. Yes, Pushmore seems to create masochistic people -_____-”

100 Sit Ups
80 Bicycle Crunches
50 Mountain Climbers
30 KTE
Results: 10:50
Did this ab workout after taking a short break from ‘Running Fran’. The mountain climbers were craaazy! Attempted toes to bar but my abs were about to go on strike so stuck to knees-to-elbows instead.

09092009 (Wed)
WOD 090809
For time of:
42 Kettlebell Swings @ 32kg/24kg
21 Ring Dips
30 Kettlebell Swings @ 32kg/24kg
15 Ring Dips
18 Kettlebell Swings @ 32kg/24kg
9 Ring Dips
Results: 12:18 (subbed RD’s with ring push ups and swings at 20kgs)
Didn’t RX 24kg for the swings as I’m still a bit unstable with the heavier weight. Decided to practise form instead by swinging 20kgs. Even then, I faltered a bit at the last round. Subbed to ring push ups instead of dips as my left shoulder still feels the pulling sensation whenever I do dips 0.o

WOD 090909
Five rounds for time of:
9 Kettlebell Press @ 24kg/16kg, R
9 Sit Ups
9 Kettlebell Press @ 24kg/16kg, L
9 Sit Ups
*Scale weight as needed for the KB presses. Sit ups are unanchored
Results: 16:13 (12kg)
Had wanted to bail on the workout as I was still stuffed from banana leaf rice, but after doing the above workout, decided to go for it as the presses looked fun. Towards the end of the presses, I kept on arching my body to the side to compensate for the weight which was an absolute no-no. Had to focus on form but a couple of times, instinctively went into push press mode. Fail.

400metres walking lunges
Results: 11:17
What I thought was a great idea turned out to be a very masochistic move. Fun but masochistic >.<

10092009 (Thurs)
Woke up with reaaaally sore glutes thanks to the lunges from yesterday’s final workout. Awesome! Anyway, had thought that today’s workout was gonna be fairly easy. It wasn’t -_____-”

WOD 091009
Four rounds for time of:
25 Pull Ups
25 Burpees
Results: Approx 41 minutes. Yes, you read it right. I took aaaaaaages to finish the WOD *shy* The burpees left me absolutely breathless 0.o Can I use glute soreness as an excuse?