Crossfit @ Body Express 5

It's crossfit again! My biceps are in pain right now, thanks to previous workout. Haha. Anyway, today's workout was:

MWOD

50-30-20
Rowing
Box jump

21-15-9
HeMan
Wallie (MB)
M. Crunch (KB)

100
CoreX (PB - I only managed 50 reps, and the rest was replaced by sit-ups.)
Viper (PB - Skipped! I'm not that strong yet.)

It's my second week of crossfit, hopefully I can improve as time goes by. God bless and HOOYAH!!!

Crossfit @ Body Express 4

MWOD

50-30-20
Bicep (BB)
Flat bench (BB)

21-15-9
(name forgotten)
Single sumo (KB)
FSQ (KB)

100
Leg raise
CoreX

Crossfit @ Body Express 3

MWOD

50-30-20
Box jump
HeMan

21-15-9
Sumo (KB)
Deadlife (KB)
Knee raise

100
Abs crunch
Oblique

Crossfit @ Body Express 2

MWOD

50-30-20
Sit-ups
Corex

21-15-9
Burpees with weight
Heman
Cobra

Crossfit @ Body Express

Yesterday marked the 1st day of my crossfit training at Body Express, Subang Avenue. A few months back I heard of this gym which offered Crossfit, and i was very interested. I came and enquired about it but due to financial constraint and other reasons, i did not join. Although i didn't join, i recommended it to my friends and two of them actually joined :)

After they joined, each of them entitled to 1 month free pass for a friend, and that's how i got to try out for 1 month! Haha.. Let's make it short and do a summary of what i did last night.

MWOD (Men Workout Of the Day)

50-30-20 (3 sets for each workout, 50, 30, 20 repetitions)
Deadlift
Pushpress (KB)

21-15-9 (3 sets for each workout, 21, 15, 9 repetitions)
Flat bench (bench press)
Incline bench
Back

100 repititions of
Lampost
Torex

After the workout, i couldn't feel my chest as i'd worked it on previous days. Today, my back is aching but will return to the gym later at 6pm. Hopefully the MWOD will work on other parts and not my chest or back, if not i'll be dead by tonight.. Haha..

Not sure what is the chant of Crossfit, so

HOOYAH!!!