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!

WOD 010410 (Mon)
J.T
21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups
Results: 10:59 (RD+R)

100 Sit Ups
Results: 3:10

Jan 5, 2010 (Tues)
Fran
21-15-9 reps for time of:
Barbell thrusters
Pull Ups
Results: 13:26 (25kg)
Last done in September with 30kg and my time was nearly 30 mins. Decided to decrease as I didn’t wanna put too much pressure on my back *excuses*excuses*. Even with only 25kgs, my lower back was feeling the brunt of the thrusters at the second set of this. Great workout!

WOD122909 (Tues)
In 20 minutes, complete as many rounds as possible of:
21 Kettlebell Swings @ 24kg/16kg
15 Push Ups
Results: 9 rounds RX’ed

100 Sit Ups
Results: 3:30

Dec 30, 2009 (Wed)
Ok. So I didn’t do today’s workout which involved DU’s (for me TJ’s). Instead did the following workout from 2008;
In 20mins, complete AMRAP of;
10 goblet squat (20kgs KB)
10 pull ups (CTB)
Results: 8rounds + 8
A decline of 2 rounds compared to what I did last year. I think overloading on my vices last night whacked me out.

100 Sit ups
Results: 3:38
Ooo…my quads were feeling it

Jan 1, 2010 (Fri)
Deck of cards at the park. Didn’t keep count of the push ups, pull ups, sit ups or squats done. But damn, this was a good workout :p

Jan 3, 2010 (Sun)
Warmed up and cooled down with 1 lower loop each time
Cindy: 8 rounds
Did this at the park, great to workout when the weather’s nice outdoors :)

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 ;)

December 14, 2009 (Mon)
WOD 121209
With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute… continuing for as many minutes as you are able.
Use as many sets as needed to complete the Deadlifts for each minute.
Deadlift @ 100kg(M)/60kg(W)
Results: 10mins + 3
8th minute onwards was a mind game. Absolutely.

WOD 121409
In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
5 Pull Ups
5 Kettlebell Swings @ 32kg(M)/24kg(W)
Results: 12 + 5, 5.
Swings were a killer 0.o

WOD 091216 Wednesday (from www.crossfit.com)
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Results: 20:20 (HSPU were half and pull-ups were strict)

WOD121709 (Thurs)
“Jackie”
100 Sumo Deadlift Highpulls @ 20kg
50 Thrusters Barbell @ 45lbs
30 Pull Ups
Results: 31:47

 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!

Didn’t manage to workout on Mon & Tues as I was busy with shoots, emails and editing. Which is normal but somehow Mon & Tues seemed particularly busy 0.o

Hours of Sleep: 9 hours BWAHAHAHAHAHAHA! SO HAPPYYYY!
Brunch: Cereal with soy milk
Lunch: 4 slices of lamb and a large portion of mix veges, 1 sprite and 1 chocolate muffin

Okay, after that I can’t remember what I had for the next couple of days cos I forgot to note it down. Soepicfaildotcomdotmy.

WOD 112509 (Wed)
Four rounds of:
Run 400m
Rest 2 minutes
*Make each run an all-out effort. Try to keep your times for each run as close as possible.
Results 1:24 | 1:34 | 1:47 | 1:50
My calves were feeling the burn from second round onwards. Smoke summore!

Back squat 3 - 3 - 3 - 3 - 3
Results: 40 | 50 | 60 | 60 | 62.5
Kinda scary doing back squats. Even though its only 3 reps, I was thinking to myself ‘what if I injure myself??!?!”. Hmm…in hindsight I might’ve pulled my lower back muscle doing back squats instead of snatches.

3 rounds of
10 Deadlifts 55kg
10 Pull Ups CTB
Results: 9:26
Did this after the backsquats. Combine this together with CTB and bodyweight deadlifts, one turns into a pussy in no time. Meowww!

WOD112609 (Thurs)
150KB Snatches for Time
Results: 13:01 (12kg)
Didn’t even attempt to lift 16kgs as I knew my form was gonna run off by the first 50 snatches. Form wasn’t perfect as I ended up swinging the kettlebell half the time instead of thrusting it upwards. Practice!

3 rounds of;
50 Sit Ups
20 HSPU
Results: 8:03
I *heart* sit ups and HSPU :D

Nov 28 (Sat)
400m walking lunges
Results: 9:32
Couldn’t do the wod cos of my back so opted for lunges as it was one of the few exercises which didn’t affect my back. Bubble butt, here I come :p

Sidenote: On Thursday, I felt a slight pain on my lower back, it was painful even when I was standing especially whenever I arched my back. Took a day off working out on Friday thinking it was just a minor thing. Come Sat, I couldn’t even lift light weights without feeling the twinge on my back, so after Pushmore and lunch, headed over to the Oriental which specialises in sports injury. I’ve been there a couple of times prior to this to treat an old shoulder injury which took a while to recover. This time round, I could feel the difference immediately after the 10 - 15 minutes session. Now I just need to take a week off doing any back workouts. But the barbell’s SO TEMPTIIIINGGG!

Looking back at the few workouts done within the week, I think I must’ve pulled a muscle when I was doing the backsquats (AND the deadlift thereafter >.<). Need to pace my workouts next time to avoid these sorta injuries. Form form forrrrmm.

November 17 (Tues)
WOD111609
For time of:
Run 800m
21 Handstand Push Ups
9 L-Pull Ups
Run 800m
15 Handstand Push Ups
15 L-Pull Ups
Run 800m
9 Handstand Push Ups
21 L-Pull Ups
Results: 31:46
Subbed the run with 400skips (for 800m run). Thought the skips were gonna be easier. I was dead wrong >.< Love, love doing HSPU and pull ups. Its the run which whacked me out. Meh.

WOD 111909 (Thurs)
Three rounds for time of:
Run 400m
12 Deadlifts @ 100kg(M)/60kg(W)
21 Pull Ups
Results: 27:38 (CTB)
Enjoyed this workout. Love, love doing deadlifts and pull ups. Its the run which whacked me out. Waitaminute. That sounds familiar…

WOD 112009 (Fri)
45-30-15 reps for time of:
Kettlebell Swings @ 24kg(M)/16kg(W)
Burpees
Results: 24:21
Burpees. Breathless.

For time:
100 Ring Dips
Results: 11:54 60 squats Red band

WOD 112109 (Sat)
For time of:
21 Power Cleans @ 60kg/40kg
42 Push Ups
15 Power Cleans @ 60kg/40kg
30 Push Ups
9 Power Cleans @ 60kg/40kg
18 Push Ups
Results: 12:00 (35kg)
Enjoyed the power clean. Gonna try this workout again sometime soon with 40kg :D

4 Rounds of:
50 Walking Lunges
50 Sit Ups
Results: 10:57
Worked that booty! Had DOMS on my quads for two days after 0.o

Huey Yee and Mun Keat joined me for a workout at Pushmore on Saturday. They not only did one workout, but they joined me for a second one after resting a bit. Props to them! :D

Seeing that the recent sharing session that I had with photography enthusiasts was such a success (more than 20 enthusiasts wrote in, thank youuuu!), I thought, why not have a workout sharing session?

I always get asked questions about what workouts I do, why do I like having big muscles, don’t I get tired working out so much, am I man or a woman, aren’t the workouts tough, etc. That’s why I’ve got this ‘fitness section‘ to my blogsite. Well, I should actually call it my workout journal but whatever.

Anywaaaaaayyyss, I would love it if you would join me for a workout, just to experience what Crossfit is all about. Especially fellow photographers. Certain *cough*you know who you are :p*cough* fellow photographers who are always saying, “Anna, aren’t you tired working out so much?!!?”. Well, shooting a full day wedding is actually 5 times MORE tiring than doing a Crossfit workout (which lasts anything between as little as 5 minutes to as much as 1 hour, depending on the workouts). So I reckon if you can shoot a full day wedding, you CAN workout!

For photographers who are not shooting this Saturday (November 21), please come join me for a workout at Pushmore this Saturday morning 930am. Its free for first timers and I am serious when I say that it is NOT as hardcore as it looks.

Most first timers would go through a warm up session (this might take a while as the instructors will explain the warm up moves to you, etc) and then do the mini Cindy workout, where you complete as many rounds of 5 pull ups, 10 push ups and 15 squats in 10 minutes, YES THE WORKOUT IS ONLY 10 MINUTES! Fo’ real!

If you can’t do a pull up, there’ll be bands provided which will make it easier. If you can’t do a full push up, you can do knee push ups which are way easier. If you can’t squat, then the only thing I can say is, “Errr….how do you take a dump at a squatting toilet??”.

Gist of it is, the workouts are scalable and anyone, and I mean anyone, can do it. One great example would be Ben, who’s a new Pushmore member. He joined Pushmore recently weighing an astounding 129kgs and within 1 month, lost 5kgs with regular exercise and (somewhat) decent diet. You can read about his journey on Hans’ blogpost here. Inspirational, no?

Huey Yee and Mun Keat will be joining me this Saturday for a workout and after the workouts’ done, we’re planning on giving ourselves a treat at a local banana leaf joint :D There’s shower facilities at the gym (bring your own towel!) and we can all head out to nom nom straight after!

So, come by Pushmore (map to the gym can be found on the main site) at 930am and we’ll start working out at 1000am and finish within an hour plus. Another half an hour for everyone to shower (there’s only 1 shower >.<) then lunch of banana leaf rice at 12noon where we can talk shop about photography! Cool no?

DISCLAIMER: I have no share in Pushmore Fitness Centre. Just wanna share my love of workouts and I seriously think that we photographers need to take some time away from our cameras and workstations and get some exercise :D There’s nothing to lose, so come come come! 

In the meantime, here’s a reminder to ourselves to eat healthy, rest well (I need MORE of that!) and take some time out to breathe. 

Much love :)