Despite not having recovered fully from my flu, I thought to myself, dammit I need to workout! All work and no workouts at all makes me uber cranky so by hook or by crook I had to fit in at least 3 days of workouts into the week.

And I did! So yayyy! *skips with joy* :D :D

January 25 (Mon)
WOD 011810
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Pull Ups
Results: 18:45 -_______________-” (CTB)
I think this is by far the longest time ever I took to do Helen. Can’t recall the exact time for my previous attempt, but I think it was less than 15 mins. Keep on reminding myself that its only normal for the body to take some time to recover and regain back the strength and (so-called) speed. Patience.

WOD 012510
Deadlift 5-5-5
*Lower each rep with control and reset for every rep, don’t bounce the weights off the ground. Rest exactly 3 minutes between sets.
Results: 70, 75, 80
Results:
then:-
In 20 minutes, complete as many rounds as possible of:
5 Press @ 20kg/30kg
5 Pull Ups
5 Push Press @ 20kg/30kg
5 Pull Ups
5 Push Jerk @ 20kg/30kg
5 Pull Ups
Results: 6 rounds
The presses were fine but the CTB pull ups whacked me silly. Towards 4th round I had to break it down to 2s and 3s. Enjoyed this workout totally :D

50 knees-to-elbows for time:
Results: 6:29
Switched between rings and bar throughout. I think from the 20th KTE onwards, I was breaking it down to 2s and 3s. FML.

January 27 (Wed)
Diane 21-15-9
Deadlift
HSPU
Results: 7:50 (55kg, pussy HSPU)
Lowered the weights for deadlifts cos I didn’t wanna overdo it. Will increase again slowly once I am 100% better. For now, pussy weights will do :p

Tabata HSPU & Sit Ups
Results: 73 / 113
Phwoar! Mentaaaallll!

January 29 (Fri)
WOD012910
Front Squat 5-5-5
Results: 37.5 - 42.5 - 50kg
then:-

For time of:
30 Kettlebell Swings @ 24kg(M)/16kg(W)
15 Weighted Pull Ups @ 20kg
24 Kettlebell Swings @ 24kg/16kg
12 Weighted Pull Ups @ 20kg
18 Kettlebell Swings @ 24kg/16kg
9 Weighted Pull Ups @ 20kg
Results: 12:58 (8kg)
Fun fun workout :) Managed to do CTB for the first round but after that it was chin to bar :p

J.T 21 - 15 - 9
HSPU
Ring Dips
Push Ups
Results: 10:15 (RD + R)
*heart* JT :D Ok fine so my time was longer. That’s cos I did a wod prior :p Excuses, excuses.

Overhead Walking Lunges (10kg)
Results: 1:37
Bessssss!

This week has been crazy crazy crazy. While everyone else is in the holiday mood, I’ve been working as if I was one of Santa’s elves. Had portrait shoots nearly everyday and I’ve been trying to catch up with my photo editing before the backlog drowns me. Aiming to get everything done before the year ends for delivery to my clients. Chuga chuga choo choo!

December 22 (Tues)
WOD 122209
Deadlift 2-2-2-2-2
Results: 65, 70, 75, 85, 90

then:-
In 10 minutes, complete as many rounds as possible of:
3 Kettlebell Double Press @ 24kg(M)/16kg(W)
12 Medicine Ball Cleans @ 10kg(M)/5kg(W)
Results: 8R + 3 (press 12kg)

Diane
Results: 8:59 (132lbs)
FML, previously in Sept I did 112lbs this was an increase of 20lbs and my time was 6:58 previously. Urghhh. Had expected to maintain my time with the increase of weights but it was quite a struggle.

December 24 (Thurs)
WOD 122309
Weighted Pull Up 1-1-1-1-1-1-1
Results: 20 | 21.25 | 21.75 | 22.25 | 23 | 23.5 | 24

Tabata Mash Up - Push Ups and Sit Ups
Eight rounds of:
20 secs Max Reps Push Ups
10 secs Rest
20 secs Max Reps Sit Ups
10 secs Rest
Results: Total 121 | 104
Push Ups 22 | 23 | 15 | 10 | 13 | 15 | 12 | 11
Sit Ups 15 | 16 | 14 | 12 | 13 | 12 | 10 | 12
Surprisingly I did more push ups than sit ups. Wata..?!?

Dec 27 (Sun)
Mini Murph
1km run - 50 Pull Ups - 100 Push Ups - 150 Squats - 1km run
Results: 43:17
Park workout with some of the PM boys. I had the great ambitions of doing the full Murph initially. Fat chance of that yo. Torturous but fun. Yes, I’m sick in the head. Lil bit ;)

 It has been a crazy week. Returned from KK midweek and there were shoots to cover, clients to meet, emails to reply and pictures to edit. I’m still halfway through this week’s to do list and its already Sunday evening 0.o Hope to get all this done by Wednesday so that I can have a somewhat regular workout schedule again.

WOD12102009
Tabata Mash Up: Squats & Ring Dips
Eight rounds of:
20 seconds Max Reps Squats
10 seconds Rest
20 seconds Max Reps Ring Dips
10 seconds Rest
Results: 156, 71 = 227

21reps of;
Dumbell Squat Snatch 20lbs
Pushups x 2
Results: 8:30
Supposed to be followed by 15 & 9 reps but I pamchiatdotcomdotmy :p Shoulders and triceps burning bay-beh!

Deadlift 3 - 3 - 2 - 2 - 1 - 1
Results: 70 - 75 - 80 - 85 - 90 - 95

December 11, 2009 (Fri)
Swam 12 laps

December 13, 2009 (Sun)
Swam 20 laps

Breakfast: Half a bowl of cereal with soy milk
Pre-workout: 1 scoop of protein
Brunch: Half a bowl of rice with a serving of veges (don’t know what they were :p) and honey chicken + 1 can of 100 Plus + 1 soy latte grande with triple shots. Wheeeeeee!!
Tea & Dinner: Half roasted chicken and 1 capsicum
Dessert: A chocolate bar

WOD 12012009 (Tues)
For time of:
Run 400m
100 Pull Ups
Run 400m
Results: 22:46
Didn’t really run, just did a leisurely jog during the running portions of this workout. For the 100 pull ups, I broke it down initially to 5’s, then 3’s and finally 2’s :p Apparently my pull ups are still quite strict and the kips that I thought I was doing are not full kips. Aiseyman! Have to learn how to kip properly la.

Wed Dec 2
Lunch: 10 meatballs & chips
Dinner: Assam fish, broccolli and rice
Dessert: Mango loh :D
Swam 15 laps of 25 metres

Thurs Dec 3
Breakfast: Half a bowl of cereal with soy milk
Post workout: 100 Plus and a scoop of protein
Lunch: 6 pieces of sushi and a cup of white coffee
Aftn snack: 1 chicken thigh, 20 cherry tomatoes and a stick of cheese. Yum!
Angie - 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats
Results: 31:30
ZOMG! This is worse than when I did Angie in April 6 (23:45). Soepicfaildotcomdotmy >.< Pull ups slowed me down, the kip move is STILL eluding me -________-”

Fri: Dec 4
Lunch: Half a bowl of rice, curry chicken and a bit of spinach + iced white coffee
Pre-workout: 1 kiwi fruit and a cup of white coffee
Post-workout: 100 Plus + 10 cherry tomatoes
Dinner: 1 dragonfruit and 1 red capsicum + 100 Plus
21-15-9 reps for time of:-
Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R
Ring Dips
Results: 10:28 (25lbs, RD+RB)
Went light as my form isn’t exactly perfect for the power snatch.

Tabata Something Else:
Results: 43, 86, 89, 146 = 364
Pamchiatdotcomdotmy. My triceps were feeling the burn half an hour after this workout. Madness!

Second week of November and I forgot to track my meals and sleeping hours. Epic fail!

November 9, 2009
Went to the park with plans of completing Murph. Managed to do half of it before I started feeling self-conscious as there was an uncle staring at me doing pull-ups >.< *shy* Note to self: Drag some Crossfit buddies to park whenever I wanna attempt the workouts out of the gym.

WOD 111109
Deadlifts 5-5-5-5-5
then do:-
50 Burpees for time
Results:55 | 60 | 70 | 75 | 80 . 6:42
Deadlifts were awesome! Managed to rock out the 5 sets of 5 reps with very minimal rest in between. Then the burpees bitchslapped me back to earth -____________-” Strength versus cardio. Cardio fail!

WOD 111209
For time of:
350 Rope Skips
15 Double Kettlebell Press @ 24kg(M)/16kg(W)
250 Rope Skips
25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)
150 Rope Skips
35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)
Results: 23:48 (12kg)
My right calf was sore for two days after from doing the rope skips! Decided to go light on the kettlebell as I’m still perfecting my form (excuses excuse :p)

WOD 111309
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record reps from all 32 intervals.
Results: 44 | 75 | 90 | 133
OMG. My results have deterioritated from previously. FML. http://www.anna-rina.com/?s=Tabata

November 15 (Sun)
After a long hiatus from climbing (and an EVEN LONGER one from bouldering), I finally headed over to MadMonkeyz in Wangsa Maju for a bouldering session. It took a while for me to ‘feel’ it again, but after a warm up session of traversing, the techniques came back to me. Kinda like riding a bike, you never really forget how to do it.

Managed to clean 3 routes and lost count on the attempts on 2 others :p One thing for sure, my finger strength isn’t as strong as previously. Understandable as the muscles used for climbing are somewhat different from the Crossfit workouts I’ve been doing. Nevertheless, it felt good. Felt good to reconnect with my first love (bouldering ;p) and it felt good to see part of the old climbing gang. Sure felt like the good ol’ days :)

…of workout updates. Yes, I’ve been slacking on the blog front >.<

13092009 (Sunday)
Didn’t warm up on the auto belay wall but cleaned 4 routes and lead climbed 1 at C5

14092009 (Monday)
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record reps from all 32 intervals.
Results: 50 | 86 | 102 | 130 : Total 368
Tabata’s are craaaaazzzzyyy!

WOD091109
In 20 minutes, do as many rounds as possible of:
Run 400m
Max reps Handstand Push Ups
*Note number of Handstand Push Ups completed each round.
Result: 5 rounds (HSPU: 21 | 15 | 15 | 15 | 16)
The run was tiring for me. As mentioned, I’m not very good with cardio so I enjoyed the HSPU part of the workout more. Nevertheless, felt really good after the workout :D

15092009 (Tuesday)
Swam 10 laps of 25 metres
1 hour of dynamic yoga

16092009 (Wednesday)
WOD 091609
Three rounds for time of:
21 Sumo Deadlift Highpull @ 24kg/16kg
21 Ring Dips
Results: 4:11 (16kg & red band)
Had thought that I’ve already recovered from my shoulder injury as I’ve been doin’ quite anumber of shoulder workouts (eg; push ups, presses) but after doin’ the RD’s with the red band, the pain returned. Evidently its the dip movement which is aggravating the injury. Fug.

100 Sit Ups
75 Bicycle Crunches
50 Abs Criss Cross
25 Russian Twist (16kg)
Results: 9:43
Need to slow down on the ab workouts and focus on form instead of speed. But damn, my abs were feelin’ it during the criss cross bit.

Dirty Thirty
30 Box Jumps
30 L-Pull
30 Swings 16kg
30 Walking Lunges
30 KTE
30 Shoulder Press (45lbs)
30 Unanchored Sit Ups
30 Burpees
3 x 30 metre sprint
30 Deadlift (75lbs)
30 Double Under
Results: 37:26 (Sub DU’s with TJ’s)
This workout is definitely not something to laugh at. Come L-Pulls, my forearms were feeling the burn at the 15th rep and the burpees really took the toll and slowed me down as my shoulders were already feeling the burn from the presses. Funnily enough, once we got to the last workout move, I was feeling quite good while doing the tuck jumps. Torturous but absolutely fun workout.

31082009
Celebrated Merdeka by going hiking at Bukit Tabur, Klang Gates in Tmn Melawati, Cheras together with Kubhaer, Deviga and Zahir. Kubhaer was sweet enough to pick ALL of us up and we planned on starting by 6am in order to catch the sunrise at the peak. Errr…thanks to yours truly’s excellent memory, we got lost around Tmn Melawati and only started the hike at 7am. Sorryyyy >.<

Overall was a good hike as we took our own sweet time. The only slack bit was that the insoles of my hiking shoes had worn out and gave me two huge blisters by end of the hike. AND I forgot to wear my knee guard, so I was reaaaaally slow when we headed down.

Went for an awesome deep tissue massage at Urban Retreat in the afternoon with Karen. It was AWESOME! While I was getting the massage, I was just thinking to myself how lucky I am to be able to enjoy these occasional luxuries. AND it was quite affordable - RM119 for 2 hours. Because I’m worth it ;p

01092009
After a super productive day of work, I headed over to Pushmore in the evening and absolutely got whipped by the workouts! Fun!
WOD 090109
Ten rounds for time of:
3 Weighted Pull Ups @ 45lbs/20kg
5 Strict Pull Ups
7 Kipping Pull Ups
Results: 1:01:40 (15lbs, 27 reps)
I love pull ups but this workout was sooooo not funny after the 4th round 0.o

“Tabata This”
Tabata Squat
Tabata Sumo Deadlift Highpull @ 20kg
Tabata Pullup
Tabata Sit-ups
Tabata Pushup
How this works:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, SDHP, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Total workout time is 24 minutes. The score is the total of the scores from the five stations.
Results: 19 | 8 | 2 | 10 | 8 = 47 reps (score is taken from the lowest rep from each station)
Despite my arms feeling absolutely knackered from the pull ups, I got itchy and decided to join the rest for the tabata workout. I absolutely killed myself when it came to the pullups and could only do max 2 - 3 reps of it. While I was showering, I couldn’t even lift my arms properly as they felt like jello! Now THAT’S what I call a good workout :D

Feels kinda funny to be working out again after a long hiatus. Seeing that I had some extra time, I went a bit nuts yesterday and did three workouts at PM 0.o My back and triceps are feeling a tad bit sore today. A nice kinda sore :)

Feels soooo good to be working out again :D

WOD061809
For time of:
25 Sumo Deadlift Highpull @ 32kg
50 Sit Ups
20 Sumo Deadlift Highpull @ 32kg
40 Sit Ups
15 Sumo Deadlift Highpull @ 32kg
30 Sit Ups
10 Sumo Deadlift Highpull @ 32kg
20 Sit Ups
5 Sumo Deadlift Highpull @ 32kg
10 Sit Ups
Results: 8:52 (24kg)

WOD061509
For time of:
15 Handstand Push Ups
1 L-Pull Up
13 Handstand Push Ups
3 L-Pull Ups
11 Handstand Push Ups
5 L-Pull Ups
9 Handstand Push Ups
7 L-Pull Ups
7 Handstand Push Ups
9 L-Pull Ups
5 Handstand Push Ups
11 L-Pull Ups
3 Handstand Push Ups
13 L-Pull Ups
1 Handstand Push Up
15 L-Pull Ups
Results: Approximately 25:00. My HSPU wasn’t full range. I think my shoulders are a bit weak as I haven’t been doing pushing exercises for a couple of weeks due to my shoulder injury. As it felt better yesterday, I’ve started doing my pushup exercises again. Yay! Subbed the L-Pulls with knee ups :p Time is approximate cos the boys forgot to set the timer :(

WOD060909
“Tabata Triplet”
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record reps from all 24 intervals.
Results: Push-ups 79, Sit Ups 112, Squats 112. Total reps 303
Tabata is so, so, so not funny after you’ve done two WODs. Madness -_-”

Since I’m tracking my food intake on days that I workout, will start tracking how many stick of cigarettes I smoke as well. And just incase, I’m not encouraging people to pick up smoking, NOT AT ALL. Oh the irony of this after &@*#*@ some other smoker in the previous post :p Changed my mind :p

Breakfast: Roti telur and hot Milo
Post-workout: 2 cans of 100 Plus
Lunch: Seafood noodles and soy drink

Tabata Mash Up!
Eight rounds of:
20 Seconds - Kettlebell Swings @ 24kg, Max Reps
10 Seconds - Rest
20 Seconds - Double Unders, Max Reps
10 Seconds - Rest
*WOD is scored based on total reps completed.
Results: (59, 47) 106 reps (sub TJ’s for DUs)
Tabata workouts are absolutely (and literally!) breathtaking. First two rounds was okay with 10 reps for each exercise. I was breathless for awhile during the third round while I was doing tuck jumps. Yes, I’m still subbing DUs with TJs -___-”. Bah.

WOD03212009 workout from last Saturday
Complete as many rounds as you can in fifteen minutes of:
10 Medicine Ball Cleans
10 Push Ups
Results: 10 Rounds + 3 (10 lbs med ball)
Doing this WOD is not funny when you’ve done nearly 50 tuck jumps beforehand. My legs are soooo gonna feel it tomorrow. Wheeeee!

Demo on the correct form for medicine ball clean

Inspired by my housemate’s Ninie’s new food blog, I’ve decided to start noting down what I eat on a daily basis. Nah, on second thoughts, I’ll only note down what I eat on days that I do work out.

I’ve been eating a lot lately and on certain days, I struggle through some of the workouts whenever I’ve overeaten (d-uh). With this new addition of including food intake into my fitness posts, it’ll be interesting to see what sorta food combo works best for me.

Brunch: Tuna sandwich with lettuce, capsicum and tomatoes. Potato wedges on the side and packet soy milk. 2 pieces of Tim Tams :D
Dinner: Nando’s quarter chicken meal, coleslaw and rice sidelines and 100Plus. Tall soy latte with double shots.

Wasn’t too hungry or too full when I got to Pushmore. But I did have sore biceps from yesterday’s workout, whenever I straightened my arms I could feel my biceps ‘tightening’. Must’ve been from the pull ups in yesterday’s workout.

100 Sit Ups
Result 2:56
Did this before I did today’s workout (below). Hmm…maybe I should incorporate this into my daily warm-ups.

Tabata Mash-Up: Squats & Push Ups
Do 8 rounds for max reps of:
20 seconds Squats
10 seconds Rest
20 seconds Push Ups
10 seconds Rest
Results:
SQ 21 21 21 18 23 23 21 20
PU 27 25 23 20 16 15 12 15
Total 321

Was farkin surprised that I managed to do more than 300 reps. Wahahahaha! Must be the fact that I didn’t binge today. What a big difference eating healthy makes! It’s the first time I’ve ever done tabata of squats and push ups. The squats were okay, but towards the 5th set, my left knee started ‘cricking’ and my push ups were getting wobbly. That being said, I love doing tabata workouts because it feels like one has put in a good workout within a short period of time. To find out more about tabata, check out this link which has a comprehensive write up about tabata.

JT
21 - 15 - 9 of HSPU, Ring Dips and Push Ups
Result 18:48

Yay! A bit faster than my previous time of 20:06 on 010709. My HSPU are a bit better now in the sense that I can go further down but I still need to work on my ring dips as I still can’t do a full dip whenever I go past the 3rd rep. Fail dot com dot my.

And my friend Daniel Henry joined me for a trial workout at Pushmore today. Thanks for coming to try it out :D Nice catching up with you again!

Okay, that’s it for todays’ workout. Back to work :D