Month: April 2013

THE LONE RANGER

***Wishing All Happy Labours Day***

 

{youtube}nlrQD8Kvk6M{/youtube}

 

 

CHAD VAUGHN OLY ANALYSIS

***Dear Athletes, Box Will be Closed Tomorrow For Labours Day***


 

 

{youtube}HQ_qSpEsaRw{/youtube}

 

Power Snatch 

80% x 1 x 10

 

OHS x 3 x 3

 

OTM 8 Mins

3 MU

3 Front Squat (BodyWeight)

MEET OUR ATHLETE – RUTHLESS

**Dear Athletes, Box Will Be Closed Wednesday For Labours Day***


 

 

CallSign : RuthLess

Rank : Spartan

Sports : National Paddler / Out Rigger
 

pauline

 

pauline2

 

Sports Achievements :

 

2005

- Singapore Dragon Boat Festival 2005 - Inter-International Business Community Open (24 crew) - Bronze

- 23rd Singapore River Regatta 2005 - National Championship (Women) (12 crew) - Bronze

- 23th Singapore River Regatta 2005 - Inter-International Business Community Open (24 crew) - Bronze

- 23th Singapore River Regatta 2005 - National Championship (Mixed) (24 crew) - Gold

 

2006

- Singapore Dragon Boat Festival 2006 - Inter-International Business Community Open (20 crew) - Gold

- 24th Singapore River Regatta 2006 - Inter-International Business Community Open (20 crew) - Bronze

- SAVA Sprints International - 500m Mixed Open (20cres) - Bronze

- 1st Boracay International Dragon - 500m Women's Open - Silver

- 1st Boracay International Dragon - 250m Women's Open - Bronze

 

2007

- Singapore Dragon Boat Festival 2007 - Inter-International Business Community Open (20 crew) - G old

-25th Singapore River Regatta 2007 - Inter-Business Houses and Clubs (Open) (10 crew) - Silver

- SAVA Sprints International - Sponsors Challenge - Gold

- 2007 Dragon Divas - Inter-International Business Community (10 crew) - Silver

- UOB Ultimate Dragon Tug - Women's Open 12-crew - Gold

- Singapore Outrigger Cup 2007 - OC-6 Women - Gold

-Singapore Outrigger Cup 2007 - OC-6 Mixed - Gold

- Shape Run - 10km - 52:30mins

- Great Eastern Run - 10km - 49:24mins

- Competed in the Action Asia Challenge (Adventure Race) - Hong Kong

 

2008

- Singapore Dragon Boat Festival 2008 - Inter-International Business Community Open (20 crew) - Gold

- 6th Club Crew Wolrd Championships, Premier Women's Minor Final - 500m - Silver

- Penang 2008 Competed in the Eco X-Capade (Adventure Race) Kuala Lumpur, Malaysia & X-Sprint 2008

 

2009

- Singapore Dragon Boat Festival 2009 - Inter-International Business Community Open (20 crew) - Silver

- 3rd Boracay International Dragon - 500m Women's Open - Gold

- 3rd Boracay International Dragon - 300m Women's Open - Silver

- 2009 Dragon Divas - Inter-International Business Community (10 crew) - Gold

- Singapore Outrigger Cup 2009 - OC-6 Women - Silver

- Singapore Outrigger Cup 2009 - OC-6 Mixed - Silver

 

2010

- Singapore Dragon Boat Festival 2010 - Inter-International Business Community Open (20 crew) - Gold

- Singapore Dragon Boat Festival 2010 - Community Chest Dragon Boat (Expatriate) Open (10 crew) - Gold

- 28th Singapore River Regatta 2010 - National Championship (Mixed) (24 crew) - Bronze

- 28th Singapore River Regatta 2010 - Inter-International Business Community Open (20 crew) - Silver

- 7th Club Crew Wolrd Championships - Premier Mixed - 200m - Bronze

 

Macau 2010

- SAVA MR 500 2010 Dragonboat - Women's Open - Bronze

- SAVA MR 500 2010 Dragonboat - Mixed Open - Bronze

- 2010 Dragon Divas - Inter-International Business Community (10 crew) - Silver

- 2010 Gallop of the Dragons - National Championship (Women) (10 crew) - Silver

- 2010 Gallop of the Dragons - Expat Challenge (Open) (20 crew) - Gold

- San Miguel Ocean Cup 2010 - OC-6 Mixed - Gold

 

2011

- Singapore Dragon Boat Festival 2011 - Inter-International Business Community Open (22crew) - Gold

- Singapore Dragon Boat Festival 2011 - National Championship (Women) (12 crew) - Bronze

- Competed in the Safra Avventure - (Adventure Race) Singapore Race 2011

 

- CrossFit Singapore Games 2011 - Spartan Category - Champion

 


 

Clean & Jerk x 1 x 3

Back Squat x 1 x 3

 

Alt Tabata (G)

DU 

Burpee

EPIC MEALTIME – 100# CHOCO BAR

{youtube}_shVskm19oc{/youtube}

 

ComBine Team WOD @ CF Enduro

 

2005 Olympic Weightlifting Championship – LLYA LLIN

{youtube}J6wu-zeO19Y{/youtube}

 

1 Snatch + 1 Hang Snatch 

75% x 1 x 8

 

Push Press x 1 x 3

 

5, 4, 3, 2, 1 MU

AES

15 WallBall + 150m

 

***ComBine Team WOD @ ReeBok CrossFit Enduro Tomorrow***

 

COMBINE TEAM WOD

{youtube}VmNBt1tzC6k{/youtube}

 

Rest Day

 

*** ComBine Team WOD @ ReeBok CrossFit Enduro Saturday 27 Apr***

 

PSY – GENTLEMEN

{youtube}ASO_zypdnsQ{/youtube}

 

Teams Of 3

180 Push Up

180 KB Squat 1.5 Pood x 2

180 Burpee