Month: June 2010

I FELL IN LOVE WHEN I SAW THIS

Rest Day

 

 

Every once in while you will come across a particuliar CrossFit video that simply takes your breath away and you won't get bored watching it over and over again. The video below was the first video I downloaded and watched 2 years ago when I just started CrossFit. The moment I watched it, I immediately fell in love with the Community. Its amazing how the music, the way the the video was expressed and how all these superstars look so happy in the Video, made me want to carry the CrossFit torch in SinGapore so bad. What about you, do you have a particuliar video that swept you off your feet? Post in comments and share your moment :)

 

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LAND OF THE RISING SUN

Snatch Balance

 

70% x 3 x 3

 

Then

 

3 Rds

5 Muscle Up

10 KBS 2 Pood

50 Squat

 

Hi everyone I have touched down safely in The Land of The Rising Sun, great view out of my room.

 

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JUMPING PISTOLS

Back Squat

 

75% x 5 x 5

 

Then

 

5 Rds

5 HSPU

10 SDHP 100# / 70#

 

 

The Master Steve Cotter demonstrating his famous Jumping Pistols.

 

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IKFF CKT LEARNING FROM THE BEST

Clean + Jerk

 

70% x 3 x 3

 

Then

 

12mins AMRAP

230m

12 Burpees

6 Toes To Bar

 

A bigh Shout out to The Master Steve Cotter and congrats to all newly certified IKFF Girya Coaches.

 

 The path of learning is never ending, The more I learn the hungrier I am for knowledge. In order to give my best, I look to learn from the best. It has been a great pleasure learning the art of Girya (KettleBell Sport) from the cream of the crop, Steve Cotter, The Master himself. It has been 2 full days of gruelling test both mentally and physically. I am hornored to have passed the test and join him in the elite ranks of IKFF Certified Kettlebell Coaches. The Master says it best " When you pass my test, you know you deserve to because you have met my expectations and you have put in nothing short of your best." The greatest lesson I have learnt in the past 2 days from The Master is "The Code Of Conduct" for Coaches. "Understand and accept the fact that the best Athletes may not be the best Coaches and vice versa. Foster integrity amongst your athletes, aim to serve your athletes with all your heart, humility and ethics. Groom them to be stronger and faster than yourself but they must work very hard to achieve that because you will  be training twice as hard."     

 

 

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 The Men in Black (left to right) : Coach Andyn (Highest Qualified Girya Coach in SinGapore), Coach Kevin, Master Steve Cotter and Coach Vince Choo (Director IKFF South East Asia)

 

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PARTNER WOD

Partner WOD

 

Form teams of 2 and complete the following in the order. Only 1 guy working at anytime.

 

100 Power Clean 140# / 100#

200 Push Up

300 Squat

 

Guess who is back from Down Under for holidays??? Its Gabe Siew (front row Right), our National Wrestler and his Boyfriend / Partner Leonard who just joined the family Wink 

 

Have a good rest brothers & sisters and be prepared for a great week of tough WODs ahead...

 

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SNATCH + HELEN

Snatch

70% x 3 x 3

 

Then

 

Helen

3 Rds

400m (Sorry guys and gals our 400m is actually 460m)

21 KBS 1.5 Pood

12 Pull Up

 

A look at 1 of our CrossFit FireBreather, OPT setting a world record legit Helen time of sub 7mins.

 

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REST DAY

Rest Day

 

 

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