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I've not been doing enough pull ups so that formed the main gist behind today's WOD WOD 60 pull ups Nike @ Wisma I want my Nike Tee! As well as my Manhattan Sportage bag!
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fitnessfabulous 
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Today's rain messed up all of the plans. I didn't get to swim, and I fell on the bed and knocked out for a few good hours. The saving grace is that I woke up feeling energized & did a WOD before having Cod fish & broccoli for dinner - with brown, un-husked rice of course. WOD 15 shoulder presses 15 clapping push ups 15 shoulder presses 15 clapping push ups 15 high …
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fitnessfabulous
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Did swim sprints/intervals for around 45 minutes - thrashed the water as hard as I could from one end to other, paused for a quick breather, and thrashed back. Repeat as long as your heart and quads burn.Just like running versus sprints/intervals - you can mimic the same methodology in the pool to work on your MetCon and your 2 other metabolic pathways.Had a post workout …
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fitnessfabulous
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Had a pretty good workout today - need to ramp up so that I can get well soon again! WOD 50 weighted push ups 20 clean & press 20 front squats This weekend is time for a Cross Fit WOD, and a pull up bar for the home!
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fitnessfabulous
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Am feeling better today but the cumulative lack of sleep made me go back home earlier from work today. It sure feels great. Did a really light workout, so today counts more like a Rest Day - getting more sleep. Rest Day 50 weighted push ups Pretty soon I'll be back to 100% and working out heavily.
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fitnessfabulous
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Finally, I'm back to the shore after spending nearly 1 month offshore - did a celebratory workout. Lost so much strength due to the lack of sleep onboard. Maersk Deliverer - the $800 million semi-submersible rig. WOD 5 push press 20 push ups 10 deadlifts 20 push ups 10 barbell bent over rows 20 push ups 5 front squats 20 push ups 5 shoulder press 20 push ups It looks like …
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fitnessfabulous
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Made it an easy day as its going to be sea-borne for me soon, for 1 month - probably the next time I step on shore could be 1 months time from now too! No more home gym for me for 1 month! Glad to have caught some good sun yesterday! I hope my fitness won't go so badly downhill from tomorrow. I need just 30-45 min a day at the rig's gym daily to stay in decent condition. …
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fitnessfabulous
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I'm slightly engorged and sore from yesterday's workout and good quantities of meat. Ramping up today's workout too as I have the luxury of time and rest during this festive period! Ring dips at the Park Connector! WOD 3 rounds of 5 push presses 10 deadlifts 10 backsquats Followed by 6 sets of 5 pull ups 5 ring dips And being the Lunar New Year - it means that I have access …
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fitnessfabulous
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I took the chance of the nice sun to go do some laps at the community pool and laid down to enjoy the sun - hence falling asleep (shortly) on the deck chairs. WOD Swim 14 laps (700 metres) Now I'm very hungry!
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fitnessfabulous
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10th April:1.2 KM warm-up run8 sets of 4x10m shuttle runs11th April:2 sets of:Barbell shoulder pressBarbell upright rowBarbell bent over rowBarbell deadlift40 decline + 'bounce off the floor' push upsDeadlift videoFollowed by:400m warm-up run60m sprint9 sets of 4x10m shuttle run10 tuck jumps20 squat jumpsTomorrow will be a 'recovery' 3-4km run, at the Park Connector Network …
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fitnessfabulous
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Was away for a week for a great trip to South Korea - a great break from work and before heading into the next project really soon. I love the cold weather - its 10 to 15 degrees Celsius in the mornings and nights, and and 18-25 in the mid day. Seoul - Pretty much like Taipei. In fact, Korea is pretty much similar to Taiwan in its landscape, climate, people and …
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fitnessfabulous
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Pretty good website to watch live TV:This should be interesting for sports fans. Rugby TVIf not there's also the Dog Whisperer
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fitnessfabulous
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The weekend is over and its back to work today. Things were a tad bad in the morning but became better through the day, so it ended pretty smacking well. Came home, and decided to lift against a run & sprint session as the hunger getting in the way. If only trail mix was cheaper in Singapore - I'll buy 3kg worth of almonds, cashews, macadamia nuts, pistachios, walnuts, …
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fitnessfabulous
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Its happening on the 23rd of August so you might want to check it out over at Legs & Paddles 2009
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fitnessfabulous
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Went heavier today in my workouts, all for time again. I repeated the "Two's Magnificent" WOD followed by a run to the park for a repetition of last night's workout.WOD #1: Two's Magnificient (#65 barbell)21-15-9 for time:Push PressDeadliftTime: 10min 14sec (28th May 2009)Time: 13min 29.7sec (26th May 2009)WOD #2:30-20-10 for time:Pull upsParallel Bar DipsTime taken: 11min …
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fitnessfabulous
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Made it to the running route & the sprinting runway today after work. Had a good, powerful run & sprint session. Earning my Saturdays with the folks from Cross Fit Hub. WOD Run 2.0km 3 sets of 100m sprints 1 set of 4x20m shuttle sprints Tomorrow is back to barbell work, which has been sitting under the bed for over a week. Time to get it moving hard and fast!
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fitnessfabulous
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Touch rugby refers to games derived from rugby football in which players do not tackle in the traditional, highly physical way, but instead touch their opponents using their hands on any part of the body, clothing, or the ball.A formal, competitive variety, known as Touch, developed from rugby league and now exists as a sport in its own right. In addition, touch rugby games …
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fitnessfabulous
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Many athletes use the barbell squat jump as an exercise to develop lower body power.The way to train for huge lower body strength and explosiveness means you need to mimic it in your training, better still if you can overload it.Crossfit does this by focusing on the barbell squat jump. [Video]Your starting position, and also your landing position should be like above - never …
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fitnessfabulous
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The total push up - Cross FitToday's my rest day. I totally slowed down at work today after around 3pm. Felt just totally 'wasted' if that's a right word to use.
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fitnessfabulous
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Here's another post why you should incorporate High Intensity Interval Training (HIIT) in your workout regime instead of doing that 3rd endurance run of the week.HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is …
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fitnessfabulous
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