WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:
3 Kettlebell Double Press @ 24kg(M)/16kg(W)
12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

DL = 80kg , 90kg , 100kg , 105kg , 105kg

3 x BarBell @ 40kg
12 MB @ 10kg

5 round 3 BB 3 MB in 10 min

GREAT WORK OUT

p.s Special thanks to Tony for Christmas/birthday gift .

WOD 120209

For max reps of:
1 Minute Single Arm Kettlebell Swing, R
Rest 30 secs
1 Mnute 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 entire workout. Kettle bell cannot be placed on the ground once workset is started. Record reps for each work set.

35,25 / 10,10 / 10,10

Common Sense.... gone, yup it's gone alright

BROMONT, Quebec – A Canadian woman on long-term sick leave for depression says she lost her benefits because her insurance agent found photos of her on Facebook in which she appeared to be having fun.

Nathalie Blanchard has been on leave from her job at IBM in Bromont, Quebec, for the last year.

The Canadian Broadcasting Corp. reported Saturday she was diagnosed with major depression and was receiving monthly sick-leave benefits from insurance giant company.

But the payments dried up this fall and when Blanchard called the Insurance company, she says she was told she was available to work because of Facebook.

She said her insurance agent described several pictures Blanchard posted on Facebook, including ones showing her having a good time at a Chippendales bar show, at her birthday party and on a sun holiday.

Blanchard said the insurance company told her it's evidence she is no longer depressed. She's fighting to get her benefits reinstated and says her lawyer is exploring what the next step should be.

Blanchard told the CBC that on her doctor's advice, she tried to have fun, including nights out at her local bar with friends and short getaways to sun destinations, as a way to forget her problems.

The Insurance company wouldn't comment on Blanchard's case, but did say they would not deny or terminate a claim solely based on information published on Web sites such as Facebook.

Shoryuken

Shoryuken

I guess the real life version of Street fighter version of Ryu and Ken uppercut :)

Enjoy

Wing Chun

Yesterday went to Hartamas on a trial class on Wing Chun ,

Malaysia International ving Chung Kung Fu Federation

The Sifu Brandon Chan , direct student to Ip Chun son of Ip Man .

first did the warm up ,

head raise , wrist warm up , arm stretch , leg stretch .

Then we did the stabbing of hard soy bean ( well it look like soy beans to me :) ) 50 times each hand .

Next Punching of wall bag

Grappling of the steal ball with fingers and holding it untill tried then change hands

pushing of the arm using a forward trust on stretch bar both arms untill tried

Wing chun basic stands

Circular motion of the punching technique

forward punching technique

Well all and all , it was great and very promising

more to come with pictures and video :) .

WOD 111109

Result taken from my heart monitor

Calories Burn : 649

total workout time 49.38sec

First Exercise
Warm up : 10.32sec

10 sit up
10 pull ups
10 squats
10 figure 8
10 push up

3 rounds

123 kcal burn 40% fat

HeartRate
Max : 159 - 85%
Avg : 145 - 78%

Own zone 148 - 166

Second exercise

Deadlifts 5-5-5-5-5
60,65,70,75,80kg

3 min rest in between

then do:-

50 Burpees for time.

Burpees Time is :5.49

526kcal 30%fat

Heart rate
Max 185 - 99%
Avg 156 - 84%

Exe. Time
in zone

148-166 at 9.27

WOD 091109

100 situp
50 lunges
20 handstand push up
20 burpee

Badminton 4 games

Wohoo new toy ^^ Heart Rate monitor

Just gotten a Heart Rate monitor from Polar model F7 ,

going to try it out and let you guys know .




www.polar.fi

price : fitness concept promotional price : RM 489.00

review will be done after a week of testing :) .

WOD 110209

Ten rounds for time of:
12 Burpees
12 Pull ups

12 pull ups sub with green band assist

for time 30 min

WOD 102609

Personal WOD at My Uni ,

100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: US Tactical / navyseals.com)

at 20.12min

that 10 min faster than my previous WOD on this :)

PR broken

after 10 min rest

20 handstand push up
10 sit up
20 squats
20 push up

then Badminton

3 round double 21 points

Body Fat

Here the calculation done 1 week ago

Age : 34

Weight : 78kg

Caliper Method

Chest : 10 inch

Abdominal : 22 inch

Thigh : 16 inch

Total : 48 inches

base on my age i would be 11.1% body fat

Body Fat Percentage Categories

Classification Women (% fat) Man (% fat)

Essential fat 10-12% 2-4%
Atheles 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus

using this formula to calculate with the measurement

Male, aged 18.55

Jackson, et al.
D = 1.10938 - (0.0008267 x sum of chest, abdominal, thigh) + (0.0000016 x square of the sum of chest, abdominal, thigh) - (0.0002574 x age) Jackson, et al. (1980) Generalized equations for predicting body density of women. Medicine and Science in Sports and Exercise, 12:p175-182.

WOD 102709

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

sub DU with squats and CJ at 16kg for form practice

at 14min

I am watching my form a lot now a proper form is important to prevent injury and working the correct muscle group .

This info i got it from my gym blog

The Kettlebell Jerk

The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:
- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.
- The bell travels upward close to the body's centerline - a different groove from a military press.
- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.
- The upward movement is finalized with the both the arms and legs locked.
- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source : Pushmore

Navy SEAL entry Requirements fitness /WOD 13/10/2009

• Swim 500 yards within 12:30
• After 10 minutes of rest, perform 42 push-ups within 2:00
• After 2 minutes of rest, perform 50 sit-ups within 2:00
• After additional 2 minutes of rest, perform 6 pull-ups (not timed)
• After 10 minutes of rest, complete 1.5 mile run within 11:00

from navyseal.com

My target now :) .
------------------------------------------------------------------------------------
WOD 2 13/10/2009 after my injury was

100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: US Tactical / navyseals.com)

at 30min 12 sec .

WOD 1 13/10/2009

30 step up L/R
15 swings 16kg , shoulder length , with neck following the kettlebell with all swings
( modified version for my neck slipped disk recovery work out )

at 14min 25sec

Crossfit training save women

This video prove that crossfit could save women , the intruder sure pick the wrong women to attack :)

Here the link

Click here

this save her life , wonder what would have happen if she could defend herself

WOD 082409

Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats(Alternating)
15 Pull Ups ( with green band )

5 rounds and 5 HSPU.

then badminton in kelana jaya , for 2 hours

Most Gruesome Trailer for an Animated Film

We always think animated movies are for kids , well this top the chart for gruesome.

a three-minute trailer for "Blood Trail," which is a CGI horror piece based on a screenplay by Matt Cochran. It's expected to be developed into a feature film, video game and graphic novel.

Be warned that the trailer is extremely violent and gruesome not for the weak heart .




Source : http://www.worstpreviews.com/headline.php?id=14129

WOD 081709

Three rounds for time of:
25 Kettlebell Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

estimated 20+ min

Badminton for two hours

WOD 081409

21 Ring Dips with red band
15 Dumbell Power Snatch R @ 35lbs
21 Ring Dips with red band
15 Dumbell Power Snatch L @ 35lbs

21 min

WOD 081309

In 15 minutes, do as many rounds as possible of:
10 Medicine Ball Cleans
10 Pull Ups with Green band

7 rounds

free Handstand 2 sec

WOD 081209

45-30-15 reps for time of:
Kettelbell Swings @ 24kg
Push Ups
Double Unders ( Sub Tuck Jump <--- not easy I tell you better off learning DU )

21 min

WOD 081009

100 Pull Ups for time.

with green band

29 min
This is my worst WOD sigh , dam hard to pull up my weight . just got a pull up bar to put in my house for practice

Then badminton for 2 hours after , average 4 games with warm up

WOD 080709

3 Rounds for time of:
30 SDHP @24kg
30 Wall Balls Shots @ 20lbs

time 28.30 min

Yay Finally first WOD without handicap :) . 6 months and this :)

Handstand push up by patrick cumming

Handstand Pushups from Patrick Cummings on Vimeo.

Handstand push up

Black & Teal dotted nail art . My second nail art . toe .

Here below is my second nail art . Black and Teal with dotted design .




Final With top coat



Before Top coat



Drawing the Black stripes



Try out template



Drawing on the template



Drawing the Teal as the base coat



My girl mixing the Teal for me



Before the nail art , base coat nail polish .

G.I. Joe: The Rise of Cobra Extended French Clip , Why only the french get it .dam.

Can't wait to see the movie , the cool fight scene between Snake eyes and Storm shadow make it worth the wait but don't think there much dialog in this movie .this chase scene is not too great either to comical already , should have been more serious about it .

Denin Mask or Fashion gone wrong

Japanese can come up with anything , creative but imagine someone wearing this and walking pass you , you will Run like hell . who knows you might just be rape or beaten to death :) .Really funny when Topless robot say it look like its saying "For the serial rapist who likes to be comfortable"... but it probably should. crack me up .via Topless robot

Hrmm maybe a movie could be made from this mask hahahaha .

WOD 072709

"J.T"
21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups

Sub Ring Dips with Blue band

time : 19.41 min

Kettle ball 20kg push press right arms 10 reps to balance left and right arm .

Badminton later at 8.00pm untill 11.00pm

Food after

Mee goreng (sinfull :) )

Protein shake 1 cup

Lots of water :)

Nail Art First design .My 1st year Anniversary gift to my girl

Here are pictures of my tools and design Watermelon



Before



After









The paint



Design template





Top coat



Ok This is my first time doing this with no training , It took me 1 hour to finish both hands . Will do more design in the future with a step by step guide .

Take note for the green color don't brush it horizontally but vertically ( left to right ) this will not show lines when you paint it on .

also the seeds should not be too big or too much .

As for the paint , put more paint , make it thicker or else it will not be even .

Mix a some white to make it thicker and lighter color , the original color's are too dark .

Till my next design :) Happy Anniversary my dear bibi , muak muak . Hope you like it on your hands .

Nail Art

One of My Gift for One year Anniversary with my girlfriend is this pattern nail art :) Which I will personally do it for her :) .



This is left Hand.



This is Right Hand.



This is Toes.

As for How this is Done and the material needed , I will post later a step by step Guide and The Final product :)

Off to learning how to now :P

Badminton and Work out

Did 3 hours of badminton

50 handstand push up

Headspin practise

Joke of the day

Had a rough day but was laughing while being stress with this kind of joke OMG , Well this proves humor can help with stress :) Enjoy .

Joke of the day

A curious Red Indian kid asks his uncle : why all the names of the Red Indian are so funny and unique.

The uncle answered him : oh....son...we Red Indian has a tradition, when a boy is born, we will name him the first thing that the father see..

Therefore...you have a cousin name "flying eagle"....

And you have a brother name "running wolf"....

The Red Indian kid: "oh....I see...."

The uncle: "good...now you understand...."fucking dog"....!! =D

Joke ends here =P

South Africa's Rape Crisis: 1 in 4 Men Say They've Done It

By Megan Lindow / Cape Town
Saturday, Jun. 20, 2009
Time.com

South Africans received a horrifying measure of just how bad their country's rape crisis is with the release this week of a study in which more than a quarter of men admitted to having raped, and 46% of those said that they had raped more than once.

The study, conducted by South Africa's Medical Research Council, reveals a deeply rooted culture of violence against women, in which men rape in order to feel powerful, and do so with impunity, believing that their superiority entitles them to vent their frustrations on women and children. The men most likely to rape, the researchers found, were not the poorest, but those who had attained some level of education and income.

Researchers interviewed 1,738 men of all race groups, in both urban and rural settings in the Eastern Cape and KwaZulu-Natal, provinces marked by high rates of AIDS and poverty, and the men answered questions about rape and HIV using small handheld computers in order to guarantee anonymity. Of those admitting rape, 73% said that they had committed their first assault before the age of 20. According to the researchers, many of the study's participants appeared to see no problem with what they had done. These findings, says Mbuyiselo Botha, a senior program advisor at Sonke Gender Justice, an advocacy group for abused women, "highlight the lack of remorse among men in our country, and also the attitude that women remain fair game for us." Men, says Botha, "continue to abuse even to the point of getting away with murder."

South Africa has one of the highest incidents of reported rape in the world. The most recent statistics show that 36,190 cases of rape were reported to the police between April and December 2007, though experts believe that number only accounts for one out of nine cases. But the number of rape cases that make it to court — let alone result in a conviction — are far fewer.

Researchers said that many of the perpetrators reported having bullied or been bullied. The study also underscores the huge divide between South Africa's liberal constitution, which enshrines the rights of women and children, and "the realities of a society where poverty, inequality and violence are rife."

Gender advocates say that the 2006 rape trial of prominent politician Jacob Zuma was incredibly damaging to their cause. Zuma, who was elected President this year, was tried and acquitted of raping an HIV-positive family friend. He told the court that the woman had dressed provocatively, in a traditional wrap-around kanga, and that it was against Zulu culture for a man to leave a sexually aroused woman unsatisfied.

Zuma's plainspoken views as a polygamist and a traditionalist appeal to many men who feel adrift in a society that defines men by the material trappings they attain, says Aernout Zevenbergen, author of Spots of a Leopard, a book on masculinity in Africa that is soon to be released in English.

"Rape is a signal of a society that is sick to the core," Zevenbergen says. He points to South Africa's long history of migrant labor, in which men left home to work in the mines, as having broken apart generations of families. This system set the stage, he says, "for an epidemic of young men who, in the absence of positive male role models, are now consumed by a sense of anger and entitlement."

"What we have are the wounds of men creating wounds in women, creating wounds in children," says Zevenbergen. "Who is going to stop the vicious circle?"


-- http://www.time.com/time/world/article/0,8...rss-world-yahoo


I got this from my best friend wife forum , oh my god i can't believe this is so bad there . Be careful when you are in Africa all .

Work Out of The Day 21 07 2009

WOD 072109
30 Muscle Ups for time.

* Sub for 1 Muscle Up: 3 Pull Ups & 3 Ring Dips; 2 Assisted Muscle Ups; 2 Jumping Muscle Ups

did this with a sub 1 Muscle Up: 3 Pull Ups & 3 Ring Dips using blue band at

30.27 min

then went swimming 0.5km 10 laps with break on each lap

Badminton and Breakdance workout

3 hours of Badminton and Breakdance workout

Bboy moves practise

six steps
baby freeze
handstand
top rock

WOD 071709

WOD 071709
5 rounds of:
1 KB Press
2 KB Push Press
3 KB Push Jerk

*There is no time component to this work out.
Used the HEAVIEST kettlebell you can press.
All movements are single arm.
Complete all reps for one arm before switching over.

Did this with 20kg kettlebell .

20 hammer slam

WOD 071509

WOD 071509

100-75-50 reps for time of:
Squats
Double Unders

*Sub for 1 Double Under = 3 Rope Skips

Sub Tug jump at 41 min

WOD 071309 & Badminton

For time of:
50 Handstand Push Ups
50 Ring Dips
50 Push Ups

time : 13.48 min

Badminton 8pm until 11pm

Delusional women

Quote i saw in my friend twitter , which i believe is so true , why are women blinded by the fact that their target men worth , well we could say it from their overestimation or have been given false hope or fact about them . So in conclusion be smarter women out there , it's your choice to be or not to be .

RT @foOie , @pixielighthouse in twitter: A woman's endurance to suffer for a man is directly proportional to her delusional overestimation of his worth

WOD Thurs

Did the WOD

100 pull ups in 29 min

2nd work out

1.2km run
150 squats
800 meter run

3rd work out

handstand 1 min

100 situp

4th workout at my bro's place .

30 squats , 30 push up , 30 handstand push up.

ok muscle all sore lol , going home rest .

My Own WOD

Started at 8pm ,

Did

10 Handstand push up ,
1 min handstand

Badminton for 1 hour ,

10 handstand push up ,
55 second handstand

Badminton for 30 min

Ping pong for 15 min .

finish at 11pm

3 hours of work out Woohooo

Satisfying workout :)

Hopefull :P

Hope one day could be as flexible as him :) , train one year now can do some power moves only , can't do full split yet T_T but losing 15kg doing hot yoga was great :)

Duncan Wong live in japan



Yoga Flow

Treasure love

A touching short clip of someone love to make their partner happy above their own need . Treasure your love ones now don't wait until it's too late .

WOD 062309

400m Walking Lunges for time.

19.48 min

Did another workout

5 round
15 handstand push up
15 push press / 16 kg
push up max rep
rest 2 min

push up reps are
19, 12, 10,10,10

Skipping workout for Studies

sigh wish i had more time in a day , spending 8 hours on work and the rest for our other stuff is just not enough :( .

Had to cancel my trip to the gym for my exam studies ( MBA ) missing the workout , hope my muscle don't die me T_T . I take care of you on sat ah :) .

Ok 5 chapters , plenty to go T_T . ETA 2 days ......

WOD 061509

WOD 061509
For time of:
15 Handstand Push Ups
1 L-Pull Up
13 Handstand Push Ups
3 L-Pull Ups
11 Handstand Push Ups
5 L-Pull Ups
9 Handstand Push Ups
7 L-Pull Ups
7 Handstand Push Ups
9 L-Pull Ups
5 Handstand Push Ups
11 L-Pull Ups
3 Handstand Push Ups
13 L-Pull Ups
1 Handstand Push Up
15 L-Pull Ups

Did this without the pike handicap , did the full version woohooo , wah so happy with myself

my time is 20.50min

Stick it

How come what I want to do in my training look so much gymnast do in their routine .

After watching the movie Stick IT . It all so familier , well I guess breakdancing incorporate gynastic moves too .

http://video.movies.go.com/stickit/



Wow after watching the show , they train like an Elite and I mean harder than commando's

Anyway it was quite inspiring watching the show . Makes me feel we can do anything if we put our mind to it . Will power conquer all.

not to mention being healthy training like that and a great bod at the end of it . Not a bad deal at all .

Back to the planning board of training needed :)

since most of tricks are handstand related , I guess more focus will be on handstand push up and core strength.

So my first challenge is , 100 handstand push up . starting today , 1 each day and on a compounding rep's

So today at the gym , my plan is WOD , then pull ups challenge , then my handstand challenge , would 1 handstand and to try to balance handstand without the wall . cross my finger and hope I don't drop so often ^^ . ( need ice and bathtub later :( don't have at home )

Hrmm 100 times hehehe

WOD 061009
For time:
100 Kettlebell Clean & Jerk @ 24kg.

*These are total reps completed for both arms.

My Time , 11 min 40 sec @ 16kg (not feeling well so using lower weight , note to self my limit weight is 20kg now )

Pushing myself

Had a tough day at the gym , was doing the Work out of the day .

The WOD

"Tabata Triplet"

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 24 intervals.

my reps

72 push ups , 59 sit ups , 62 squats

Well not a good score as I just recover from 1 week flu , so it's a good come back