WOD 12-09-12

I went to the gym today...but i just sat and warmed the benches. My knee is acting up and i feel really tired. There will always be one of those days you will make a thousand excuses not to workout. And today is mine. Anyway, just to share, here is the WOD.

No SWOD

WOD
Burpees
Front squat
Toes to bar

The Fran 21-15-9

WOD 11-09-2012

Seven-seven-for-seven day! Phew! Luckily today i have already set early that it's goin to be my cheat day. *grin* Im going to be burning the midnight oil again tonight so I dont want to finish off all my energy on my workout.

No SWOD

WOD
7 Press (i really cheated and used only 7kg barbell)

7 Push press (same weight *pfft*)
7 Lunges
7 Bicycle kicks
7 KB swing (12kg)
7 Push up
7 Mt. Climber

7 rounds for time

My time was 17:53

WOD 10-09-2012

After a busy week and not much workout, im back in the gym. Tonights' WOD was relatively easy but i've been slacking so yeah..my time isnt as good. I think i could do better. But at least i did some. Its better than nothing, right. I always remind myself that.

No SWOD tonight. *yay*

WOD
5 Pull-ups (i used the assistance of the rubbber band)
10 Deadlifts (my weight 85lbs)
15 Squats

WOD 05-09-2012

Up till last night, I still had diarrhea. So doing the WOD was not that smooth. I was still very weak. My usual weight for thrusters of 15kg was torture. I couldn't do my press properly.

So here is the SWOD & WOD

SWOD
Bench press 5x5

WOD
15min AMRAP of
10 clean & press
5 body blasters / 15 burpees (choose either one)

For clean&press, I used 15kg barbell and I chose 5 body blasters. I hate burpees. :)

WOD 04-09-2012

Yesterday we did a 'Fran' which is a set of 21-15-9 repetitions of each workout.

Last night is was:

Ball slam (one of my fave)
Pull-ups
Thrusters
*for time

My time wasnt so good lastnight because I had the case of diarhea so i was feeling kinda weak. For the ballslam, i usually use a 5kg medicine ball but last night it was somehow a liiil bit lighter..hehehe. Time to up the weight. Thrusters, i used 15kg barbell. And for pull-ups, i still use the aid of a resistance rubber band.

WOD 29-08-2012

I've been doing X45 for almost a year now. I should have been keeping track of my WODs but typical me, the procrastinator (its a disease i tell you) i waited this long to finally post them. Luckily my gym mates took pictures of the WOD board everyday and post it on our group Facebook page.

So here is today's workout:
SWOD
- Back squat 5x5

WOD
21-15-9
Knees to elbow
Ring rows
SDHP
Prison get up

For time

Now i just need to compile all the past WODs and i'll try and post them here. Stay tuned.

X45

I've mentioned X45 in my first ever post but what really is this X45? Well, its a brand name for a workout program created for one of the local (and dare I say, biggest) local gym here in KK - Core Fitness.

The 'X' in X45, is short for Express And 45 is the minutes it takes to do the whole workout. The workout may ONLY be three quarter of an hour but that 45 minutes is so intense that it could possibly be the worst 45mins of your day. However, the moment that 45 minutes are over, it is the most refreshing and exhilarating moments of your day.

Why it is so intense compared to other workouts offered, is that it incorporates