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Old 06-11-2008, 04:25 PM   #61
Ariff Saufi
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Re: CF Malaysia.. finally!

Tuesday, 10th June 2008.

standard warmups.

WOD :

5 rounds of :

15 KB Swings (32kg)
15 HSPUs

Time : 15:00


not much to say, after round one, everything is broken into smaller sets. HSPUs were tough from round 3 onwards.
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Old 06-12-2008, 07:50 AM   #62
Ariff Saufi
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Re: CF Malaysia.. finally!

Thursday, 12th June 2008.

standard warmups (minus half the pullups)


21-18-15-12-9-6-3 reps of :

Pullups
Pushups
Note : pushups were ring pushups, with feet on 12" box.

Time : 9:06


Pullups felt hard today, probably from my fatigued shoulders. Forearm was so pumped after the workout, took about half an hour before it settles down again.

managed a 10 second L-sit, so i guess that puts my "core" into Level 2 will try for 15-20 seconds. I think i might be able to pull it off, given practise.

rested for about 90 minutes, then did :

10 rounds of :

50 Single Unders
10 Box Jumps (24")
10 Knees to Elbows

Time : 19:08


second METCON of the day, i went at it at a relatively conservative pace, focusing on just doing the workout with the best form as possible regardless of time.

heart was racing throughout this one, pretty sweet for the lungs.
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Old 06-14-2008, 04:35 AM   #63
Ariff Saufi
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Re: CF Malaysia.. finally!

Saturday, 14th June 2008

30 Renegade Man-Makers for time (pair of 25# DBs)

Time : 6:21


just thought i'd stop by the gym early morning and chat up with the guys, didnt think i'd want to work out today coz the shoulders and abs are still pretty sore from Thursday double METCONs.

Well, thought it'd be a nice enough "warm up" to the day. Turns to be a good one, though i was totally gassed.

will try to rest up my banged up body til everything feels good again.
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Old 06-16-2008, 07:05 AM   #64
Ariff Saufi
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Re: CF Malaysia.. finally!

Monday, 16th June 2008.

standard warmups

--
WOD :
7 rounds for time :

10 Alternating Pistols
12 Ring Dips
15 Pullups

Time : 16:07


Pistols was cake, Ring Dips were challenging enough that i had to break up the 12s into smaller set of 4s on most rounds, but nothing beats the Pullups (specially on the last 2 rounds), everything just went wrong... i cant even get my body to syncronize for the kip, my body was swinging everywhere by then. I had to end the last round of pullups with strict Chinup/Pullup combos.
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Old 06-18-2008, 08:13 AM   #65
Ariff Saufi
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Re: CF Malaysia.. finally!

i dont know what hit me, but i'm feeling weak, and still cant recover from Monday's workout. Body still feels sore, and the energy is just not there.

i'm taking the rest of this week off. and maybe some of next week too.

getting the cough too.

i'm out.
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Old 06-19-2008, 07:58 AM   #66
Ariff Saufi
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Re: CF Malaysia.. finally!

Thursday, 19th June 2008

warmups : rope skips & some simple stretches + a few pullups and dips.

Deadlift & Clean

Deads 115 x 10 for warmups, threw in a push press + 10 back squat with the same weights to further warm-up the body.

Deads 135 x 8
Power Cleans 135 x 3
Deads 145 x 5
Power Clean 145 x 3
Power Clean 155 x 3
Power Clean 165 x 2

i threw a few pullups & dips here and there between all those sets.

Deadlifts :
215 x 3
245 x 3
265 x 3

just wanted to get back the "feel" of heavy deads for reps. I will be upping these in the next couple of months to get back to my old form (i remember pulling 285 for 5 reps)

finished the night off with some Bench Press

115 x 10
165 x 5 + 3 reps with support
215 x 6 (all with support)


just wanted to have fun in the end, tagged with an old friend on his sets. nothing much.

Well, i'm still down with the cough & fever but tonight's session definately got me going a little bit... hope to recover soon.
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Old 06-20-2008, 05:37 PM   #67
Ariff Saufi
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Re: CF Malaysia.. finally!

Saturday, 21st June 2008.

4 x 400m runs (2 minute break between runs)

Time : 1:38/1:33/1:38/1:37


Runs were on official 400m track, at 7.30am in the morning. Didnt know there would be so many people on the track on Saturday mornings. Haha.

Not quite sure how the 2nd run went 5 seconds faster but i gave pretty much all i had for all 4 runs. Didnt sit down on the 2 minute breaks, i continued walking on the track the entire rest time in between all sets.

guess i need to work on my SPEED; 1:33 just barely got me into the Level 2 time (1:34)
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Old 06-23-2008, 02:20 AM   #68
Ariff Saufi
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Re: CF Malaysia.. finally!

Monday, June 23rd 2008.

standard warmups.

"Kelly"
5 Rounds of :

400m run
30 Box Jumps (24")
30 Wall Balls (20lbs)
* did the runs indoors, shuttle runs takes a wee bit longer than normal running outside *

Time : 39:19


Well, this workout addresses 3 of my significant weaknesses. 1) Running 2) Box Jumps 3) the fact that i've never done wall balls before. haha

well, midway through the first round i was ready to call it quits, so i kinda slowed down and paced myself a little better so it wasnt so bad thereafter. Runs was like half fast paced walk and half semi-jog.

Box jumps has always been my weakness before, i dont know why but i'm just so slow to get on and off the darn box. Buttoday i think my time on those were a lil bit better. And the wall balls, uhhhh it hurts when you try to go real hard on those.
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Old 06-23-2008, 02:41 AM   #69
Richard Vanmeerbeek
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Re: CF Malaysia.. finally!

Quote:
Originally Posted by Ariff Saufi View Post
Monday, June 23rd 2008.

standard warmups.

"Kelly"
5 Rounds of :

400m run
30 Box Jumps (24")
30 Wall Balls (20lbs)
* did the runs indoors, shuttle runs takes a wee bit longer than normal running outside *

Time : 39:19


Well, this workout addresses 3 of my significant weaknesses. 1) Running 2) Box Jumps 3) the fact that i've never done wall balls before. haha

well, midway through the first round i was ready to call it quits, so i kinda slowed down and paced myself a little better so it wasnt so bad thereafter. Runs was like half fast paced walk and half semi-jog.

Box jumps has always been my weakness before, i dont know why but i'm just so slow to get on and off the darn box. Buttoday i think my time on those were a lil bit better. And the wall balls, uhhhh it hurts when you try to go real hard on those.
It's one of the toughest WODs out there, I'm glad you finished it !
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Old 06-23-2008, 05:25 AM   #70
Ariff Saufi
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Re: CF Malaysia.. finally!

Well, i always feel like quitting during those long-ish METCONs. What i usually do is just pace myself better so that i'm not burnt out too early. Getting blazing fast times are great, but some days you just got to keep it cool. Today was one of those days.

Richard, i havent been checking out your log these days (my laptop is having some problems), have you done your 100 Pullups for time?

I'm thinking of doing "Angie" tomorrow, see if i can beat my old 9:11 for my 100 Pullups (and 26:15 for Angie). I'm closing in on 3 months of solid CF, so i want to see how far i've improved (or regressed :P)
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