miketee's workout blog: Archive

Hey Ladies!

I have decided to move this blog over to my own domain, miketee.net. See you there!

Mar 11th

WOD121609

Deadlift 1-1-1-1-1 Result: 90kg-100kg-110kg-120kg-130kg followed by: 20m Multistage Fitness Test The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. Result: 9:1 — Deadlift - managed a PR of 100kg in the deadlift a month ago; followed by a 120kg PR about a week ago....

Dec 15th

WOD121509

10-9-8-7-6-5-4-3-2-1 reps for time of: Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R Time: 26:21 (KB @ 16kg) — Subbed to women’s weight to try maintain a good form. Good thing about the countdown reps is that it gets (kinda) easier towards the end.

Dec 14th

WOD121009

Ben maintaining the STYLE during the squats Tabata Mash Up - 8 rounds of: 20 seconds Max Reps Squats 10 seconds Rest 20 seconds Max Reps Ring Dips 10 seconds Rest Result: 160 + 56 = 216 Strength WOD: Deadlifts (3-3-2-2-1-1) Result: 80kg-90kg-100kg-110kg-120kg-125kg (fail!) — Completed 20 reps of squats for all 8 rounds, but much to improve on the ring dips. As for the deadlifts...

Dec 9th

WOD120509

“Lumberjack 20” 20 Deadlifts @ 125kg(M)/85kg(W) Run 400m 20 Kettlebell Swings @ 32kg(M)/24kg(W) Run 400m 20 Overhead Squats @ 50kg(M)/35kg(W) Run 400m 20 Burpees Run 400m 20 Pull Ups (Chest to Bar) Run 400m 20 Box Jumps @ 24”(M)/18”(W) Run 400m 20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm Run 400m Time: 43:01 (DL @ 85kg, KB @ 24kg, OHS @ 12kg, DB @...

Dec 6th

WOD120409

21-15-9 reps for time of: Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R Ring Dips Time: 15:24 — I like power snatches. Very simple movements and if you generate enough momentum from the legs, it’s actually not so taxing on the shoulders. Also getting improvements on the ring dips - previously I could barely muster 5 in a row but could get about 8-9 this time. More...

Dec 3rd

WOD120209

Everybody swing the kettlebell! For max reps of: 1 Minute Single Arm Kettlebell Swing, R Rest 30 secs 1 Minute Single Arm Kettlebell Swing, L Rest 30 secs 1 Minute Kettlebell Snatches, R Rest 30 secs 1 Minute Kettlebell Snatches, L Rest 30 secs 1 Minute Kettlebell Clean & Jerk, R Rest 30 secs 1 Minute Kettlebell Clean & Jerk, L Select a kettlebell weight and use it for the...

Dec 1st

WOD112609

150 Kettlebell Snatches @ 24kg (M) / 16kg (W) for time. These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps. Time: 19:36 (DB @ 35lbs)

Nov 27th

WOD112109

For time of: 21 Power Cleans @ 60kg (M) / 40kg (F) 42 Push Ups 15 Power Cleans 30 Push Ups 9 Power Cleans 18 Push Ups Time: 17:23 (Subbed Barbells @ 45kg) — Very nice workout. Subbed to lighter weights for the power cleans as I could -barely- lift 55kgs, let alone 21 reps @ 60! The push ups were doable.

Nov 23rd

WOD111709

Five rounds for time: 30 Medicine Ball Cleans @ 10kg(M)/5kg(W) 30 Double Unders Time: 23:44 — The sight of a full grown muscular monster squatting up and down clutching a big rubber ball doesn’t really inspire much awe, as opposed to the screaming agony of a 400lbs deadlift. The Medicine Ball Clean is one of the funnier, “easier”-looking crossfit workouts, and...

Nov 16th

WOD111309

Strength WOD: Power Clean 3-3-3-3-3 Result: 40kg, 50kg, 52.5kg, 55kg, 50kg First time on power cleans, so learning the techniques were essential. Starting position like deadlifts, and keep the body close to the bar at all times. 40kgs were quite easy, 50 was doable, 52.5 quite mental, and failed all 3 times on the 55. So went back finish up at 50. Here’s a video on Power Cleans, from...

Nov 14th

WOD111109

So much weight you need a scientific calculator to count. That’s Cris btw. Deadlifts, 5-5-5-5-5 then 50 Burpees for time Results: 70kg, 80, 90, 100, 110 / 3:58 mins Compare to WOD093009 — WHOA, woke up in the morning for this one! Felt awesome working out early, instead of at the end of a long tiring day. Managed a PR for the deadlifts, 10kgs better. Only my 3rd session of...

Nov 10th

WOD111009

“Death by KB Swings” With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute… continuing for as many minutes as you are able. Use as many sets as needed to complete the swings for each minute. Time: 16mins + 11 (KB @ 24kg) — As the name implies, it...

Nov 9th

WOD110209

10 rounds for time of: 12 Burpees 12 Pull ups Time: 27:51 — Wasn’t up for the day’s weighted pullups, so decided to try out this WOD from 2 days ago. It read like an easy one on paper… 12 burpees and pullups. Except that the “10 rounds” part is quite easy to miss! The first few sets were easy, but this is really more of a stamina workout. Gasping...

Nov 3rd

WOD110309

Strength WOD: Back Squats, 3-3-3-3-3 Result: 60-70-75-75-80 (kgs) — So PushMore’s new programme is to introduce strength workouts on top of the daily WODs. After all, the tagline is Fitter, Faster, Stronger mah… first time attempting the back squats. No problem on the 60 & 70kgs, but struggled on 75 onwards. Had to do it with assistance from the guys. Thanks! WOD110309 ...

Nov 2nd

WOD102409

“Fran”. 21-15-9 reps for time of: Thrusters @ 40kg/30kg Pull Ups Time: 07:19 (subbed with 30lbs DBs) — Skipped the day’s walking lunges workout to rest the knees, with the pain flaring up again after the night’s futsal session. Was afraid of hurting the knees further during the thrusters, so subbed the weights with a 30lbs DB. Then proceeded to join the guys on...

Oct 29th

WOD102709

For time of: 10 KB Clean & Jerk @ 24kg/16kg, L&R 50 Double Unders 8 KB Clean & Jerk @ 24kg/16kg, L&R 40 Double Unders 6 KB Clean & Jerk @ 24kg/16kg, L&R 30 Double Unders 4 KB Clean & Jerk @ 24kg/16kg, L&R 20 Double Unders 2 KB Clean & Jerk @ 24kg/16kg, L&R 10 Double Unders Subbed with 20kg KB as I couldn’t lift...

Oct 27th

WOD102309

Four rounds for time of: 10 Deadlifts @ 60kg(M) / 40kg(W) 25 Pushups Time: 8:14 (Deadlifts subbed 50kg, Pushups CTF) — Still a bit wobbly with the knees so decided to work on lighter deadlifts, at 50kg. Did Chest-to-Floor pushups for the first time. Done in continuous reps, it’s a lot harder than the regular pushups! I’m getting DOMS on the chest as I write this, 24 hours...

Oct 22nd

WOD102109

For time of: 45 KB Swings @ 32kg(M)/20kg(W) 90 Squats 30 KB Swings @ 32kg(M)/20kg(W) 60 Squats 15 KB Swings @ 32kg(M)/20kg(W) 30 Squats Subbed KBs with 20kg and squats with 45-30-15 pushups. Time: 10.00 — Felt totally exhausted the previous Sunday, after 7 days in a row of workouts and futsal sessions, followed by a 90-minute football game under the scorching sun on...

Oct 20th

WOD161009

For time of: 15 Handstand Push Ups 30 Pull Ups 45 Box Jumps 15 Handstand Push Ups 30 Pull Ups 45 Medicine Ball Cleans @ 10kg 15 Handstand Push Ups 30 Pull Ups 45 Burpees Time: 33:++ (HSPU subbed with press @ 30lbs) — What a long list of workouts. Even typing it made my thumbs hurt. Wasn’t sure whether to go PushMore earlier, as the body was feeling...

Oct 16th

WOD101409

100 Deadlifts @ Body Weight for Time Time: 21:55 (60kg) — We had to weigh ourselves prior to this, and was quite delighted to notice that I’d gained some weight… up from 60kgs to about 65. Must be the protein lah! At 100 reps, I was really afraid of over-exerting / injuring the back. So decided to lower the weights to 60kgs so as not to break any bones! Still struggling a bit...

Oct 13th

WOD101209

“Chelsea” Every minute, on the minute, for 30 minutes, do: 5 Pull Ups 10 Push Ups 15 Squats TIME: 20mins + 5 pull ups, 7 push ups — If you don’t have much time to work out, then Chelsea should find a place right in your basket. The first few rounds were EASY-PEASY, hardly drew a breath. Managed to continue with enough time to rest until the 15th minute mark...

Oct 11th

WOD100909

30 Man Makers for time. DBs @ 30lbs Time: 15:57 — I love this one! Simple movements for one brutal workout. Looks remarkably easy, but after the first 5 reps it felt like I was lifting fridges. Had to do them in sets of 2-2-2-2… here’s a video on how it’s done:

Oct 9th

WOD100809

JW showing how to train for a muscle up 30 Muscle Ups for time Time: 19:47 (jumping) — Still can’t get the hang of muscle-ups yet so attended the class and attempted several clumsy variations to get up, to no avail! In the end decided to just work on the jumping version. A little bit easier, although it felt like I was doing jumping ring-dips instead! Meanwhile, in the midst of...

Oct 7th

WOD100709

The girls who kick my ass each time, Karen & Pey. 50-35-20 reps for time of: Medicine Ball Cleans @ 10kg Ring Dips Time: 29:59 — Haiyoh, enough time to watch an episode of Spongebob! Quite pathetic, this one. The next one HAS to be faster. Ring dips are still a weak point.

Oct 6th

WOD100509

“Helen” 3 rounds for time of: 400m run 21 KB swings @ 24kg 12 pullups Time: 15:44 (KB @ 20kg) — Subbed for a lighter KB as the back was still sore from the deadlifts a few days ago. Wasn’t much of a problem to finish, apart from the chronic gasping for breath every single moment of the workout, and the weightless feeling of life flashing through your eyes! ...

Oct 5th

WOD100209

For time of: 10 KB Thrusters @ 24kg, L&R 20 pullups 8 KB Thrusters @ 24kg, L&R 16 pullups 6 KB Thrusters @ 24kg, L&R 12 pullups 4 KB Thrusters @ 24kg, L&R 8 pullups 2 KB Thrusters @ 24kg, L&R 4 pullups Time: 13:28 (20kg) Subbed the weight with a 20kg KB, but the form’s pretty bad, especially for the left arm. Anymore bending on the...

Oct 2nd

WOD093009

Deadlifts! 5-5-5-5-5 Record: 132, 155, 176, 187, 198lbs Single rep attempt: 220lbs — First time attempting “proper” deadlifts. Was really worried about the form because bad mistakes can easily hurt the back, especially on the heavier sets. Good thing the fellas were more than keen to show us the proper ropes! Suffered massive DOMS the few days after, when even wearing...

Sep 29th

WOD092809

The boss showing how it’s done. “Karen”. 150 wall ball shots (10kg) for time. Time: 20:19 — BANG BALLS, these wall balls. This was actually slower than my previous time! But Karen said it’s due to the new medicine balls that are hard and slippery. Agreed! :-)

Sep 27th

WOD092609

Walking lunges with an overhead weight 3 rounds for time of: 30 medicine ball cleans @ 10kg 30 pushups 30 walking lunges with a 2kg plate overhead Time: 24:07 — Don’t think I did too badly on this one, as it’s mostly endurance instead of pure brute strength. But the legs really kena from the cleans and lunges.

Sep 25th

Dirty 30

For time of: 30 box jumps 30 L-pullups 30 KB swing @ 16kg 30 walking lunges 30 knees-to-elbows 30 shoulder presses @ 45lbs 30 unanchored situps 30 burpees 30-metre sprints 30 deadlifts @ 95lbs 30 double-unders Time: 31:17 — Not as bad as I thought. The weights aren’t too heavy, and the 30-reps for each exercise are very doable. Again, wasted a lot of time on the...

Sep 18th

WOD091809

10-9-8-7-6-5-4-3-2-1 reps for time of: KB snatch @ 24kg (M), L&R Strict pullups Time: 16:06 (DB @ 35lbs) — The pullups were alright, but again, can’t lift 24kgs. Subbed with 35lbs dumbbells instead (about 16kgs).

Sep 17th

WOD091209

3 rounds for time of: 50 double-unders 40 walking lunges with 25lbs DB 30 pushups 20 pullups Time: 33:02 — Overall quite OK, except for the double-unders which continue to be the most time-wasting component. The ones that can DU just whipped through it. And speaking of double-unders - here’s a video of Buddy Lee flying through the air:

Sep 14th

WOD090909

Everybody doing the kettlebell press. 5 rounds for time of: 9 KB press @ 24kg (R) 9 situps 9 KB press @ 24kg (L) 9 situps Time: 16:22 (DB @ 30lbs) — Can’t lift 24kgs so subbed with a 30lbs dumbbell. Much more doable!

Sep 8th

1 tag

WOD090109

Some of the monkeys at the gym - Jules, Gunther, Anna, Edmund. 10 rounds for time of: 3 weighted pullups @ 45lbs / 20kgs 5 strict pullups 7 kipping pullups Time: 40:15 @ 30lbs for weighted pullups — Long workout, this one. Don’t usually have a problem with pullups but the weighted ones are a bitch. I could barely hang on those additional 20kgs, let alone do a pullup on them!...

Aug 31st

A Background

I started crossfitting during PushMore’s early days in April 2008. The first few sessions were interesting. A variety of workouts, changing on a daily basis, was intriguing. You learnt something new every day. But to be honest, there were plenty of times when I did not look forward to the sessions. In fact, for the first few months, the constant battle took place not on the rubbery gym...

Dec 31st