Thought.
“My job is to take care of the possible and trust God with the impossible.”
today i did tabata mash up
8 mins of pure ‘fun’
20 secs of push ups X8 rounds with 10 sec rest in between rounds
followed immediately by squats with the same time span.
good stuff
Filed under: Pushmore Workout, Strength Training
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Homemade Workout
When the Gym is closed for chinese new year, it’s time to create your own blend of sweat busting moves.
The main course for the day:
22 Rounds of:
5 Push Ups
10 Squats
15 Sit Ups
Time: 22.36.
About the same time that it takes to do 190 burpees. 
Workout:
- Type: Strength Training
- Date: 01/29/2009
- Time: 20:30:00
- Total Time: 00:30:00.00
- Calories: 221
Filed under: Family, Strength Training
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CNY Run
Who thought that I’d be running on the 2nd day of chinese new year…
Times have certainly changed.
Went to Kiara park with the 2 sistas for a few rounds of the route. Finally had an exit for all those calories caused by those irrisistable homemake cookies.
Workout:
- Type: Run
- Date: 01/27/2009
- Time: 08:30:00
- Total Time: 00:30:00.00
- Calories: 490
- Distance: 3.98 miles
- Average Pace: 7:32.83/mile
Filed under: Family, Outdoor, Run
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Pushmore WOD 012309
For time of:
50-40-30-20-10
Pull Ups
Ring Dips
Time: 34:28
My gosh…a total of 150 reps for each exercise! Was pumped when I finished.
Phew…pull ups were like each rep counts, so I gotta do every one of them as well as possible and push as hard as I can. The result of that: my first blister caused by pull ups. (so much for thinking that I’m thick skinned!)
Ring dips were working my legs also, as I supported my body using either one of my legs to push myself up. At one point, I thought that my legs were working more than my arms.
All in all, good effort!!!
Workout:
- Type: Strength Training
- Date: 01/23/2009
- Time: 20:00:00
- Total Time: 1:00:00.00
- Calories: 441
Filed under: Pushmore WOD, Strength Training
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Pushmore WOD 012209
Five rounds for time of:
20 KB Swings @ 24kg
20 Walking Lunges
20 Burpees
Time: 33.21 (KB @ 16kg, full extention lunges-knee to floor)
This was ceratinly quite challenging as my back was unaccustomed to the weight of the KB. I was so tempted to switch to a 12kg one. The remedy: less reps at a time and to push through my heels to begin with until legs are straight then only put in the arm strength. This is to ensure that less stress is on the back, esp my lower back, which was already sore to begin with.
My burpees improved, with better range, but there’s always room for improvement. E.g.: push up lower and posture when jumping up..
The lunges were painful-the good, knowing that you’re working the right muscles pain. Till today (Sat) I’ve been having sore butt syndrome.
Workout #2
5-10-15-20-15-10-5
Box Jumps 12’’
Push Ups
Sit Ups(unweighted)
Time:7:07 (KB @ 12kg)
This is one of those workouts that seroiusly push you till the end, as you feel the importance of every rep. I’ve to say that my box jumps are getting really smooth, at one point I was so fatigued, but managed to use my form to generate momentum to jump smoothly and finish one of the sets in 1 sitting. Of course, having sis there to literally monitor my every move and be my motivator, gave me a-shall I say,-’James Bond’ timing.
Push Ups- good form! Needs an improved range!
Sit ups- clumsy, but good range and form.
Workout:
- Type: Strength Training
- Date: 01/22/2009
- Time: 20:00:00
- Total Time: 1:30:00.00
- Calories: 662
Filed under: Pushmore WOD, Strength Training
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Pushmore Workout
“Fran”
21-15-9 reps for time of:
KB/DB Thrusters @ 20kg
Pull Ups
Time: 6-7mins?? (DB Thrusters @ 15lbs, PU + G&B)
Was quite a fast Workout, under 10mins. Good form on the Thrusters!
Lynn-ah
50 Sit Ups (Anchored)
150 Rope Skips
25 Sit-Ups (Weighted)
20/50 Walking Lunges*
50 Burpees
25 Sit Ups (Weighted)
50 Squats
50 Sit Ups (Anchored)
150 Rope Skips
Time: 21:11 (KB @ 12kg)
This one was like: aiyoh!! Faster!!! So many things in the sequence that I accidentally did 50 weighted SU in a row instead of 25, luckily, it was carried forward to the next set. All in all, good effort.
Workout:
- Type: Strength Training
- Date: 01/21/2009
- Time: 20:00:00
- Total Time: 1:15:00.00
- Calories: 552
Filed under: Pushmore Workout, Strength Training
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PB @ GE Run!!
Previous Best 2hrs 38mins (21km)
Current Personal Best 2hrs 17mins (20km)
Difference: 21mins!!!
There was a constant pace all the way through, and I knew that I had all it takes to finish strong without ’stressing’ my body & mind out.
Improvement Points: Work on Knees, coz they hurt quite bad after the run due to the many downhills.
-uphills were good, but still struggled through some of them, I’ve to be more confident about my endurance.
All Glory to God.
Workout:
- Type: Run
- Date: 01/18/2009
- Time: 06:30:00
- Total Time: 2:17:00.00
- Calories: 1612
- Distance: 12.43 miles
- Average Pace: 11:01.76/mile
Filed under: Run
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Pushmore WOD 011109
“Murph”
For time of:
1.6km Run
100 Pull Ups
200 Push Ups
300 Squats
1.6km Run
Did Half of everything.
Time: 31min21sec
Did the first round slowly. Didn’t partition the Pull Ups, was thinking too sistematically.
Did the PushUps and Squats well & fast. With Push Ups seeing a massive improvement-almost perfect form & range.
Correction to take note of when doing Push Ups: Make sure neck is in line with spine, don’t tilt head downwards.
Last 2 laps were consistent, with a good and strong finish.
Oh, did I mention I can now do 10 PullUps in a row with G & B Band. great!!! WooHoo!!!
Keeping my eye on the ball(s)…heheh…
Workout:
- Type: Strength Training
- Date: 01/14/2009
- Total Time: 1:00:00.00
- Calories: 441
Filed under: Pushmore WOD, Run, Strength Training
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Ran Like the Wind
Did a great run. Had this awesome source of strength that came from no where to boost power and speed in my legs as well as lengthen my stride overwhelmingly. Was at TTDI with Kpt, who tried out her new toy. Cool technology, but not worth it in my personal opinion. Said gb to sy b4 run.(prob that’s where the strength came from) It was an amazing run. I even finished strong, was sprinting all the way from the junction to the car, that’s at least 200m! Stride enlargened while pace increased with rapid but steady breathing. Great stuff. It’s certainly a breakthrough.
I will and can do GE this sun-the 20.!! Sorta, can’t wait. But I gotta get my rest planned out in advance. So that means no more running and gym two days before.
Workout:
- Type: Run
- Date: 01/12/2009
- Time: 20:30:00
- Total Time: 1:00:00.00
- Calories: 980
- Distance: 7.52 miles
- Average Pace: 7:58.72/mile
Filed under: Outdoor, Run
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Pushmore WOD 010709
“J.T”
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups
Time: 16mins.+ ( I think)
Subbed HPU for presses @ 15lbs, RDs with 12′box.
My Presses improved as I could do more in one shot, esp the first set:10 in a row. But my left shoulder is still the limiting factor and I have to Work On It!
Upgraded Ring Dips to the ‘real’ rings and a 12′box. Push Ups, were, well, push ups, but must do more so that I can push down further to increase range.
Improvement point: No Rush. Focus on Form & Range.
Workout done. And done well.
Workout:
- Type: Strength Training
- Date: 01/07/2009
- Time: 18:00:00
- Total Time: 1:00:00.00
- Calories: 441
Filed under: Strength Training
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