Giving the leg some love...:)

This pic was taken after working out the legs today...:)

Today's workout
Leg press @ 100kg
8-10 reps , 5 rounds

Leg curl and leg extension superset
70lbs each
10 reps, 5 rounds

Back squat
70kg -10 reps
80kg - 10 reps
90kg - 6 reps

At this point, was feeling the weights felt pretty light, so I went and tried for a PR in back squats, beat my old PR by 5kgs..:)

New back squat PR - 97kgs..:)


That's all.
-Leon-
Go hard or go home

Today's WOD 121018 and progress update

WOD 121018

#1
Skip 100
12 box jumps
12 sumo squats with kettlebell 24kg
10 v-sit up variation With barbell
Run 300m

Complete 3 rounds for time: 13mins 22 sec

#2
20 trx horizontal pushups
10 reps of 24kg kettlebell swings
10 pull ups
10 cleans
15 toes to bar
10 snatches

Complete 5 rounds for time :
36 mins 21 sec

Progress so far

Pic was taken after workout..:)

crossfit- 121010- WOD

So this workout was done on 10/10/12 (Wednesday)  and 11/10/12 (thursday) was a rest day.

WOD #1 (Clean and press ladder)
Clean and press x 1
5 pullups, 10 pushups, 15 squats ,

Clean and press x 2
5 pullups, 10 pushups, 15 squats,

clean and press x 3
5 pullups, 10 pushups, 15 squats ,

etc to
clean and press x 10
5 pullups, 10 pushups, 15 squats


completed in 22 min 06 sec
with 40kg load


WOD #2

run 500m
10 pushups
run 400m
10 pullups
run 300m
10 situps

complete 5 rounds for time:

49min 20 secs

WOD #3

100 situps

no time element .


that's all for now! =)

-Leon-
Go hard or go home

can't wait for today's WOD later on! =) thinking of completing 100 burpee pullups in under 15 mins..=)

Crossfit - WOD - 121009 -

Hey guys, just though that I will be posting my workouts of the days (WOD)s more consistently. an update on what crossfit is, and what crossfit means to me will be coming soon! stay tuned. =) Thanks for all your support, I hope I can still inspire everyone to make a change in their lives. =) This was the WODs for yesterday =) 

WOD #1 (Death by TRX)

On a TRX trainer, do the number of reps in the number of minutes, 

1 pistol squat per side 

1 TRX pullup (as horizontal as you can to the floor) 

1 TRX Pushup (as horizontal as you can to the floor) 

1 TRX curtsy lunge per side

i.e. 1st minute 

1 rep of each, 

2nd minute, 

2 reps of each 

3rd minute, 

3 reps of each, 

try for as many rounds a possible

Completed: 8 rounds.


WOD #2

3 rounds for time of:

30 kg Overhead squats x 10 reps
50 double unders

Completed in : 8 min 20 sec


WOD#3
 5 rounds for time of:

40kg hang cleans  x 10 reps
 40kg snatch        x 10 reps
40kg back squat  x 10 reps
10 burpees
10 dips
300m row

completed in : 49 min 22 sec

thats it for now people! =)

go hard or go home! =)