Saturday, March 28, 2009

Countdown to D-Day: T minus 51


Workout 1: 0930 h
Combat Charge
With a partner, AMRAP in 25 min of:
20 L/R Punches
20 Pad Pushups
20 Knee Strikes
20 Squats
20 Roundhouse Kicks

Workout 2: 1115 h
Instructor WOD
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

Time: 34:16

Performed "Murph" sans 20# weight vest; partitioned "Cindy"-style (20 rounds of 5/10/15).

45-minute Spin @ 1200 h

Workout 3
With a 20 kg KB, perform 3 rounds of 10 reps each:
Snatch (R)
H2H Pushup
Snatch (L)
Clean and Jerk (R)
American Swing
Clean and Jerk (L)
Figure 8 Upper Cut

Meal 1:
4 oz grilled chicken breast (4P)
3 oz mixed salad greens (1C)
1 oz goat cheese (1P)
Total: 1C, 5P

Meal 2:
4 eggs (4P)
3 oz mixed salad greens (1C)
1 c mushrooms (1/3C)
Total: 1 1/3C, 4P

Snack 1:
Oasis lentil dip (2C, 1P)
4 c broccoli (2C)
Total: 4C, 1P

Snack 2:
1 apple (2C)
1 oz string cheese (1F)
Total: 2C, 1F

Snack 3:
2 Laughing Cow cheese wedges (2F)
3 oz whey protein powder + liberal sprinkling of cinnamon + water (3P)
24 almonds (8F)
Total: 3P, 10F


  1. Hey Feng! Wow, you are still a total bad ass! Hey, what is the countdown for? We were thinking maybe it was for the CrossFit Games and if it is, we are totally coming to watch.


  2. Feng.. Please please do get certified.. come back to SG (if you do) and be Subject Matter Expert!