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Old 03-31-2008, 10:19 PM   #1
Ariff Saufi
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CF Malaysia.. finally!

finally found a couple of guys who opened a CF style gym here in Malaysia. Checked their place out yesterday and i'm lovin' all the kettlebells, rings, all the pullup bars, ropes, med balls and tire... i was so excited i dont even know which ones to try first.

so first day in, and i tried their WOD 080331

Weighted Pullups 1-1-1-1-1-1-1

BW +24kg, BW +29kg, BW +32kg, BW +34.3kg, BW +39kg, BW +40kg, BW +41kg(f)... BW +40kg

Note : i guess its all a PR, since its the first time i ever tried weighted pullups


tried to do the muscle-up on the rings afterwards... cant get past the transition point.. but i'm gonna have a go at it again soon!! woohooo

oh and i tried a few KB swings and snatches...


the new place looks great, cant wait til their bumpers and oly plates to arrive!!

arghh i'm so excited.

Last edited by Ariff Saufi : 03-31-2008 at 10:21 PM. Reason: nothing big... i just cant spell right.
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Old 04-01-2008, 08:51 AM   #2
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CF Malaysia.. finally!

WOD 080401.

5 rounds of

20 KB Swings (24kg)
20 Walking Lunges
20 Burpees

Time : 32:43

My back just simply couldnt handle the 24kg swings. after the 2nd set i have to break the swings into groups of 6 or 5. My lower back was just killing me.

also tried to do some muscle-ups.. but i can only do jumping muscle-ups.... still learnin...

tried HSPU for the first time in my life! it just felt weird being upside down so i kinda just stayed inverted for a few tries... never really went for the push-ups... just wanna get used to being upside down for a while now.
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Old 04-02-2008, 09:40 AM   #3
Ariff Saufi
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Re: CF Malaysia.. finally!

after 2hrs of gritty basketball last night, couldnt wake up til 11am this morning. hah!

WOD 080402 (Ariff/M/24/142#)

"J.T"
21-15-9 reps of
HSPU
Ring Dips
Pushups.

** subbed HSPU with Pike Pushups (24" box) **

Time : 21:12

Note : Really just picked up HSPU yesterday, same goes as ring dips.. so i'm very very new to those two exercises so i decided to sub the HSPU.. did the ring dips though, manage to squeeze out only 3 dips at one go.. so it took hella long to finish em up. Even the simple pushup doesnt seem to be easy anymore after those dips..

my triceps was ready to explode during/after the workout. great fun though.

also learned the TURKISH GET-UPS today! bah i've always wanted to try that sh*t ... tried 'em using 8kg & 12kg KBs.. great stuff.
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Old 04-04-2008, 09:00 AM   #4
Ariff Saufi
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Re: CF Malaysia.. finally!

WOD 080404

3 round of :

20 Pullups
20 KB Deadlift into Pushups @ 32kg each hand
20 Box Jumps (24")
20 KB Cleans @ 12kg each hand
20 Knee to Elbows

Time : 38:10

the workout wasnt as bad as the previous two, but i tore my skin on the pullups and its hurting like hell..
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Old 04-06-2008, 06:22 PM   #5
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Re: CF Malaysia.. finally!

080406 (Sunday)

Had a ballgame in the evening, ended up playing almost the whole 40 minutes. Wasnt tired at all after the game so i did some pushups.

Tabata Pushups :

18-17-12-9-9-7-7-7

Total Reps : 86
Score (lowest round) : 7

decided to go all out on all sets instead of gaming it for a higher score. Just wanted to know how many pushups i can bust out in 4 minutes.
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Old 04-07-2008, 02:41 AM   #6
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Re: CF Malaysia.. finally!

Monday 080407

5 rounds of :

10 Single Arm KB Overhead Squats @16kg L/R
Run 400m

Time : 20:56

Pretty much no problem with the KB OHS but i havent ran 2k for god knows how long. I can sprint and explode good, but long runs and long continuous workouts would always kill me.

guess i gotta work more and more with metcons.
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Old 04-09-2008, 02:18 AM   #7
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Re: CF Malaysia.. finally!

Wednesday 080409

Do 3-3-3-3-3-3-3 of:

KB single-arm military press
KB single-arm push press
KB single-arm jerk

L then R arm

16kg, 20kg, 24kg, 26.5kg (f), 20kg, 24kg, 25kg.

obviously the press is kinda hard, the push press and jerks went okay for all sets. I was struggling to press the KB up from 24kg onwards.

still trying to get the MU but couldnt get past the transition (as always). did a couple of HSPU (finally!). not too bad of a workout.

maybe gonna try some 1 rep DLs tonight. Havent done those in a while.

Last edited by Ariff Saufi : 04-09-2008 at 02:45 AM. Reason: spelling
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Old 04-10-2008, 07:31 AM   #8
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Re: CF Malaysia.. finally!

080410

played basketball for about 40minutes around 6pm, then it rained. didnt run much today, just wanted to warm up the body a little bit.


Workout : 1-1-1-1-1-1-1 of Deadlift.

235#, 285, 305, 325(f) ....

I havent touched a barbell for more than 3 week, so i started abit conservative. 235# went easy so i jumped to 285 straight. Then by 305 i was really struggling, and 325 just wouldnt get off the floor (normally even 335# comes up rather nicely). Not sure if i'm just tired from basketball (dont think so), or not eating right today (maybe), or because i havent done any serious weight for 3 weeks (a bigger maybe)

anyhow, i'm not concerned about my ME performance today, kinda expected it to drop after not having any heavy training for quite some time.

since i had only did 4 reps for the DL's and i dont think i want to push it.. i stripped off a few plates and did C&J's

115# went easy. did a couple reps.
135 -went smooth
145 - cleaned it nicely, a bit wobbly on the jerk.
155 - only cleaned it, didnt have the drive to jerk it up anymore.

and oh, i did 5 pullups right after each rep of the DL & C&J's.
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Old 04-11-2008, 08:53 AM   #9
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Re: CF Malaysia.. finally!

WOD 080411

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

Strict pull-ups
Ring push-ups
KB swings @ 32kg

Time : 20:09

Having pullups right after the 32kg swings was really the killer. After the set of fives, all the pullups were singles..

also played about 3hrs of basketball tonight.
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Old 04-14-2008, 05:33 AM   #10
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Re: CF Malaysia.. finally!

14th April 2008

WOD :

30 Muscle-Ups for time.

Time : 1:21:15 !!

this is my first time getting a successful MU. So being able to grunt out 30 MU on the first day feels so great for me.

now that i know i can do the muscle-ups.. i definately will improve on the time when this workout comes for another round.
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