August 20th, 2014 
Back Squats
7×5
70-75-80-85-90-95-100(PR)
PR: 5 rep max @ 100kg. Previous 95kg.
5×7
@60kg
WOD
Mini Cindy (10 Minutes)
6R+5
Archive for the ‘PR’ Category
200814
070814
Crossfit Total
Back Squat 1RM – 110kg (PR!)
Shoulder Press 1RM – 43kg
Deadlift – 110kg
Left lower back funny after 110kg deadlift.
050814
Back Squats
7×5 (P)
50-70-75-80-85-90-95(5 rep PR)
5 Minutes EMOM
7 BS @ 50kg
250714
Back Squats
Pyramid Back Squats
12-8-6-4-2-1-4-6-8-12
50-70-80-85-90-105(PR)-85-80-70-50kg
Felt sluggish today but it is these days makes all the difference
010414
@District 13
Deadlifts 3 x 5 [C]
@80kg
Deadlifts 5 x 3 (P)
90-95-100-105-110kg (PR)
PR: Deadlift 3 rep max at 110kg
140414
Back Squats 3 x 8 (P)
50-60-70kg
Back Squats 5 x 3 [C]
@90kg
PR: 5×3 BS
Break, then
10 Rounds
5 Strict Pull Ups
5 Ring/Bar Dips
5 Diamond Push Ups
5 Push Ups
42:55
Too much Penang greasy food over the weekend
080414
Deadlifts 5 x 3 (P)
90-95-100-105-110(PR)
PR: Deadlift 3 rep max
Skipped the rest. Lower back a little funny.
Deadlifts suck.
Deadlifts 3 x 10 [C]
Break, then
7 Rounds
7 Bar/Ring Dips
7 DB Power Cleans
7 Push Ups ( Diamond Optional )
070414
Recovering from Saturday’s fever.
Going for a lighter workout
http://pushmore.com.my/2014/04/wod-040714/
Back Squat 2-2-2-2-2
80-85-90-95-100kg(PR)
PR: 1 rep max @ 100kg
PR: 2 rep max @ 100kg
Then:-
Three rounds for time of:
25 Wall Balls @ 10kg/5kg
15 Pull Ups
*10 minute time cap.
9:42
Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar Pull Ups.
030414
Current Weight:
57.6kg
Body Fat:
17.4%
Squatting today since will not have time next 3 days in seminar.
Back Squats 10 x 2 (P)
70-75-80-85-88-90-92-95-98kg(1)(PR)
PR: Back squat 1 rep max
Could have done twice. Lost focus second rep.
Back Squats 3 x 12 (P)
50-60-70kg
Break, then
50 Burpee Pull Ups
50 KB Swings @24kg
50 Step Lunges
18:05
250314
Back Squats 3 x 10 (P)
60-70-80kg(PR)
PR: 10 rep BS @80kg
Back Squats 5 x 5 [C]
@80kg
Lower back funny’ish
Break, then
4 Rounds
15 Push Ups
15 Power Clean @ 40kg
15 Burpees
Time to practice power cleans. Not doing enough cleans.
21:08