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I found this while reading Faster Again - a work & power output calculator for Cross Fit's WODs!Supposing I use my WOD on the 24th of August:This gives my power & workout perfomance:That's really cool! But its just 0.1 horsepower - my long term goal is to bring this to 0.5 horsepower. And 1 hp = 746 watts (thanks to Engineering!) Hah!This website is added under the …
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fitnessfabulous 
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Today's workout:2.4 km runRest1 km runRestRun to 10th floorRestRun to 8th floorRestRun to 8th floorSo much for a 'recovery run' today - the starting run was laggard from the sore shins and hamstrings, but later after recovery I decided to do stair run to blast the quadriceps and heart.4th meal of the day:Bread & Cheese with Milk - I really need all the nourishment I can …
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fitnessfabulous
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Men's Health MagazineAnd that's why I bring milk powder to my workouts, and make a hearty huge dose of milk for myself as a post-workout drink.
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fitnessfabulous
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Human muscles are made up of two basic fibers: fast twitch muscle fibers and slow twitch muscle fibers. While there is some variation, most muscles in the body have about 50% of each type of muscle fiber.High intensity, anaerobic, short-burst activity, engages the fast-twitch fibres, which are lighter in color than slow-twitch fibres due to the low levels of …
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fitnessfabulous
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More like a Rest Day - toned down as I can feel my body asking for some rest. WOD 20 weighted push ups (10kg) 10 pull ups 10 front squats (45kg) 20 weighted push ups (10kg) 10 pull ups 10 front squats (45kg) 20 weighted push ups (10kg) 10 pull ups 5 of 5 sec L-sits Eat Fat To Get Lean - omelettes! Are You As Fit As A WWII GI - GI = Ground Infantry I want to work on a rig …
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fitnessfabulous
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Slowly ramping up the intensity of my workouts and so far the back has not been problematic. No more lingering, cramping pains. WOD 100 weighted pushups 30 push presses 30 front squats Here's Miranda Oldroyd in more WOD action:
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fitnessfabulous
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Its nice and sunny - I'll be heading to the pool later and do some swim sprints (all out effort for 1 lap, recover, repeat). It's great to indulge in anaerobic endurance training once you've got the hung of things. And of course later I'll end the session with a fried chicken cutlet from the mall. All the ramped up training and workouts has left me feeling nothing short of …
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fitnessfabulous
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Its time to take a bodily rest and so its a Rest Day for me today. Mark Sisson's #1 Reason Why The Primal Blueprint Works For Him: 1. I’m lazy. Ironically, I spent 25 years of my life …
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fitnessfabulous
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Spent much of the day sleeping in in a bid to recover fully from the annoying cough. Did a pretty decent run & sprint session today despite being pretty out of touch with it. I need to brush up! WOD Run 1.5km 5 sets of 100m sprints I really miss the beach - looking forwards to some Beach Volleyball over the coming extended weekend!
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fitnessfabulous
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Met a cool friend yesterday. Had a Thick Burger at Carl's Junior. Had a good, long rest (despite 2 phone calls in the morning from work - the perils of working in a 24/7 company - but its just 2 so nothing to complain about) Today's Sunday - heading for a great match of soccer later, followed by dinner - maybe buffet! That's why I'm casting down the barbell today. Its a …
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Time to go for greater volume as I've had to cut back due to a month's hiatus from proper MetCon workouts. Hence, no more 3 rounds of 10, but its back to 20-15-10 instead.It sure is tiring 're-ascending' to prior levels of fitness.WOD:20 barbell thrusters20 deadlifts50 pushups15 barbell thrusters15 deadlifts50 pushups10 barbell thrusters10 deadlifts10 pushupsTime taken: 18min …
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Today's 'workout' is a bout of various sports over at Sentosa, we had some beach volleyball, taught the guys Touch Rugby and played it, and later taught them Ultimate Frisbee and played that too - I'm glad they enjoyed the 2 new sports.Sunny skies at Sentosa with some cloud cover.I'll pop by Cross Fit SG at Kallang next week - buy a tee, and visit the place. I hope I can play …
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Today's HIIT session was inspired by the previous day's post on Box Jumps (see Cross Fit Box Jump video here)Cross Fit DiabloManaged to use a cement protrusion from the earth that is few inches higher than my belly button for my box jump - can barely land properly on it, but not bad for a first attempt. I'm guessing it should be 1.2 metres tall.2 sets of:80m sprint5 of 4x10m …
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This is one amazingly, funny cute video on box jumps.I can't possibly do it at home - the neighbors below won't like it - so to improvise, I'll be adding 'stair jumps' in my HIIT routine. That means I'll jump up the steps of stairs at the flight of stairs at my Park Connector Network, and repeat. Its adjacent to a moderately steep incline too - perfect for hill charges.I can …
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fitnessfabulous
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1 set is as:Barbell Shoulder PressBarbell Upright RowBarbell Bent Over RowBarbell DeadliftBarbell Thrusters from Cross Fit DemosBarbell Squat JumpsBarbell LungesAll exercises performed with 2 x 10kg weights, on a 6kg bar.
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fitnessfabulous
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Lunge step 400m for time. Record time and number of steps to comments.It's a good idea to pick up a pair of kneepads before you perform this workout. Though you are only to barely tap the knee on the ground on the lunge step, it is inevitable that you will whack that knee on the ground pretty hard once you start to fatigue.Taken from Cross Fit One World
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fitnessfabulous
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Been ill the whole week, but thanks to the vitamin pills from HG, I'm back on my feet again after working through the pain & drowsiness especially on the first few days. Thanks HG! Did a mini workout today - its back to the barbells, after a long day at work. WOD 7 barbell thrusters 20 push ups 7 barbell thrusters 20 push ups 10 deadlifts 20 push ups 10 high pulls 20 …
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fitnessfabulous
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Its back to my pullup regime again - am loving how my 'sides' / 'lats' are swelling and a little sore from yesterday's pullup regime!WOD60 pullups30 parallel bar dipsI realized, people don't really pay attention to you at the chin up bar until you keep going at it for minutes and they realize you've done at least 40.One day I'll do 100 again. Then 150. Then 200.
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fitnessfabulous
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Finally got down to run & sprint session - a strong and spirited session - I think I really run a whole lot better during the late evenings / night - which is timely as it means I can do it the moment I reach home after work. And on hindsight, I'm kinda glad that I'm not in a relationship too. WODRun 1km4 sets of 100m sprints1 set of 4x20m shuttle sprintsStaying hydrated …
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fitnessfabulous
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Did the "Barbara" WOD today again - probably one of the better Bodyweight Cross Fit WOD's available.WOD : Barbara5 rounds for time:20 pullups30 pushups40 situps50 squatsTime: 34min 20sec (6th June 2009)Time: 39min 2sec (29th May 2009)Quite happy with the improved timing - I remember the first session on the 29th May to be more grueling than today's session.Two teams were …
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fitnessfabulous
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