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Old 04-18-2008, 10:54 PM   #11
Ariff Saufi
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Re: CF Malaysia.. finally!

17th April 2008

AMRAP In 20 minutes:
10 Push-ups
1 Turkish Get-Up @ 16kg L/R
40m Shuttle Run

15 rounds + 10 pushups.
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Old 04-18-2008, 10:55 PM   #12
Ariff Saufi
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Re: CF Malaysia.. finally!

18th April 2008

3 rounds for time of:

5 KB Single Arm Suitcase Deadlift L/R @ 32kgs
5 KB Single Arm Seated Press - L/R @ 24kgs
10 Weighted Ring Pull-Ups @ 20kgs

Time : 14:06

the suitcase DL and seated press was pretty straightforward, needed to break up the weighted ring pullups though.
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Old 04-18-2008, 11:13 PM   #13
Alicia Michel
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Re: CF Malaysia.. finally!

Grats on finding a CF-style gym in Malaysia! Very difficult to find huh..... in Singapore also quite tough.
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Old 04-19-2008, 12:20 AM   #14
Ariff Saufi
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Re: CF Malaysia.. finally!

19th April 2008

21-15-9 reps of :

Tire Flips (gotta hop in-and-out)
Ring Dips

Time : 7:38

cant remember whether the tyre is 135# or 145#. Lucky the workout was pretty easy (thank lord!) coz i'm still gassed from basketball last night.

did a couple MU and HSPU afterwards.
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Old 04-20-2008, 02:49 AM   #15
Ariff Saufi
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Re: CF Malaysia.. finally!

Sunday 20th April 2008

Shoulder Press 3-3-3-3-3

115-125-130-135-140(f)

since i havent been doing barbell stuffs a whole lot lately, i'm impressed that i can still maintain my old numbers.

i think this week most of the workouts i did involves alot of shoulders... bah, i bet monday's wod at the gym would be the running stuffs.
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Old 04-21-2008, 07:26 AM   #16
Ariff Saufi
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Re: CF Malaysia.. finally!

21 April 2008 WOD

5 rounds for time :

40m farmer's walk @ 24kg/arm
15 ring push-up
15 sit-up
15 sumo deadlift @ 24kg/arm

Time : 9:18

felt the time was a good one, though i know i could have pushed harder.

Did a couple of MU then went for Cindy, in the middle of the 7th round, a friend of mine walked into the gym and warmed up for the WOD. So i thought i'd hit the WOD together with him. So i ended up doing the WOD for a 2nd time.

Time : 8:37

pretty tired afterwards, my forearms are sore..
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Old 04-22-2008, 09:25 AM   #17
Ariff Saufi
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Re: CF Malaysia.. finally!

Tuesday 22nd April 2008

Evening (WOD)
21-18-15-12-9-6-3 reps of :

KB Swings @ 24kg
Pullups

Time : 12:18

my KB swings are getting much better, i didnt need to break up the big sets (21,18,15s...) Pullups were much better than i expected today, so i'm rather happy.

played arnd with some MU and HSPU before i walk out the gym. Finally brave enough to do full ROM HSPU. Busted out 5 full range HSPU. I'm aiming for 10 good ones by next week.

Night .. played basketball for a good 90 minutes. had a good run, nothing special.
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Old 04-22-2008, 09:44 AM   #18
Anu Varadharajan
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Re: CF Malaysia.. finally!

Hey - is there a CF gym in Singapore by any chance? Thx.
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Old 04-22-2008, 10:11 AM   #19
Ariff Saufi
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Re: CF Malaysia.. finally!

I'm not sure, maybe you can PM Alicia (scroll up this page, to post #13)
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Old 04-24-2008, 06:21 AM   #20
Ariff Saufi
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Re: CF Malaysia.. finally!

24th April 2008
(Male/25/5'7/142#)

10-9-8-7-6-5-4-3-2-1 reps of :

KB Swings (1 pood) Left/Right
KB Snatches (1 pood) Left/Right
KB Clean & Press (1 pood) Left/Right

Time : 26:40


suprisingly, the Swings are the hardest of the 3.. taxing on the lower back. Snatches & Clean & Press went okay.

27 minutes is definately not a good time, but thinking of the actual amount of work done (110 swings, 110 snatches, 110 cleans and 110 presses).. @16kg. i guess its still a respectable effort.

i'll get it done better next time.

did a couple of MU and HSPU before leaving the gym.


played 90 minutes of basketball afterwards.

Last edited by Ariff Saufi : 04-24-2008 at 06:23 AM. Reason: added a few stuffs
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