Blog Posts

  • 091925

    85min Run | 12.92KM | 6:35/km | 124BPM | 183SPM

  • 091725

    Bench press 3×3 @ 63kg Superset 3 pull ups @ 13kg Press 3×3 @ 43kg Few sets of shouldering lateral raises @ 5kg

  • 091625

    Hyrox Sukaneka at Crossfit Pahlawan Tag team with Dee-Lyn And Jason Tan 4mins of Row (3 Machines) 60s Rest 4mins of 5m Lunges @10kg 60s Rest 4mins of Ski Erg (2 machines) 60s Rest 4mins of Wall bali 14 lbs … Continue reading →

  • 091325

    Puma Half Marathon 2:26:24 21.25km | 175spm | 6:53/km | 139bpm

  • 091125

    Row 30s: Rest 30s for 5k 35 mins. Average 1:57.6/500m

  • 091025

    10min Warm up run1.6km Run – 6:46 | 4:14/km | 159BPM | 180SPM10min Cooldown run

  • 090925

    Warm Up:3R:20m Row10 Glute Bridge/leg20 Push Ups 3×1 Deadlift @110KG3×1 Bench Press 70KG 3R:Max Dips 23, 18, 15Max Chin Ups 10, 9, 6 100 Wall Ball @6kg50m Burpee Broad Jump100 double UndersTotal: 14min 12s

  • 090825

    30Min Treadmill Run – 3.83KM | 7:51/km | 177SOM | 123BPM

  • 090625

    60min Indoor run – 7.66KM | 7:50/km | 180SPM | 133BPM

  • 090525

    Zercher Reverse Lunges 12-8-6-4 @42, 52, 57, 64kg Weighted Pull Ups 10-8-6-4 @ chain only, 5.5, 7.5, 12kg Row 12 Rounds x 500m *60s rest btw roundsAverage: 2:03.3/500m

  • 090425

    Press 3×3 @ 43kg Zercher Squat 3×3 @63KG Romanian Deadlift 3×3 @83KG 3R ofGood Morning 20Kg @ 20Push Press x 20Kg dbs @ 12, 11, 10

  • 090325

    30mins Indoor Run | 3.78KM | 7:56/km 131BPM | 176spm

  • 090125

    Savage South Quay opening Bench Press 3×3 @63KG Wanted to do Romanian Deadlift – but body was tired. Concept 2 Bike – Cooldown 30min Bike

  • 083125

    AM: 90m Run (Stopped after 51mins)6.92KM | 7:29/km | 117BPM | 170SPM PM: Group of 5 person (Michael, Calista, Orange, Dennis, Chin Mun) A. 250m Ski B. 250m RowC. 10× Medball Situps @ 3/4kg D. 15× KTB swing @ 24kgE. … Continue reading →

  • 083025

    3x20m Sled Push 135,150 3x20m Sled Pull 90,100,110 16m EMOM60s Double Unders – 5560s Walking Lunges 25KG – 17 meters60s Burpee Broad Jump 17 meters60s Rest

  • 082825

    40 Min Run |125BPM | 7:34/km | 175SPM | 5.29KM

  • 082725

    Zercher Reverse Lunges 12-8-6-4 @40,50,55,62KG Weighted Pull Ups 10-8-6-4 @ BW, 5KG, 7KG, 11KG Row 11 Rounds x 500m *60s rest btw roundsAverage 2:03:4/500m

  • 082625

    Zercher Squat 3×3 @62KG Romanian Deadlift 3×3 @82KG Bench Press 3×3 @64KG 3R:20 Banded Good MorningAMRAP DB Push Press 20KG @11,10,10

  • 082525

    5KM Zone 2 Run | 7:11/km | 179SPM | 121BPM

  • 082425

    90min outdoor run. Cut short to 62mins. Abs cramping 8:23km | 7:37/km | 176spm | 116BPM

  • 082325

    4 x 15m sled push – worked up to 175kg4 x 15m sled pull – worked up to 115kg 16 min EMOM60s row @ 14c60s wall ball @ 1560s box step up @ 1560s rest

  • 082225

    50min Indoor Run | 7.03KM | 7:08/KM | 116BPM

  • 082125

    Press 3×3 @42KG Bench Press 3×3 @62.5KGSuperset 3 Pull Ups @12KG 11r x 500m of Row @2.08/500m

  • 082025

    50 min Run, -ve split every 10mins6:50, 6:25, 5:56, 5:36, 5:02/km 138BPM | 5:54/km | 180SPM | 8.47KM

  • 081925

    AM:Zercher Squat – Find heavy 3 rep – 65KGZercher Squat 3×3 @60KG Romanian Deadlift 3×4 @80KG 3r of:20 Banded good morning10 DB Push Press @20KG DBs PM:30min Treadmill Run | 8:12/km | 117BPM | 3.69KM

  • 081825

    Indoor Bike 60mins |114BPM avg

  • 081625

    Bench Press 3×8 @45KGChin Up Grip Lat Pull Down 3×12 @110lbsSeated Press Machine 3×12 @5KG/sideSeal Row 3×8 @45KGShoulder Strength + Mobility using Clubbell

  • 081325

    2min Max Pull Ups – 25 100m Walking Lunges @20KG – 4:03 5min Burpee Plate Hop – 73

  • 081125

    30min Run | 4KM | 7:34/KM | 116BPM | 170SPM

  • 081025

    AM – Group Run! 1 hour 40mins run – 10.41KM | 9:36/km | 120BPM |165SPM PM – Dennis Michael Orange vs Dee-Lyn Dencyl Caeser 12k Ski (60min time cap) A. 250m skiB. 8 Russian Swings @24kgC. 8 Push Press @10KG … Continue reading →

  • 080925

    Find a heavy 3 rep Deadlift @105KG 100 Wall Balls for time – 30 (9kg) + 70 (7kg) 7:55 5k Row – 22:162:13/500m Speed

  • 080825

    20m Sled Push @100, 115, 125, 135KG 20m Sled Pull @100, 115, 125KG 16M EMOM60s Row – 13c60s Wall Ball – 1560s Box Jumps – 1560s Rest

  • 080725

    AM35min Run | 6:54/km | 125bpm | 174spm | 5.07km Got into zone 3 a little too often PM:30min Treadmill RUN | 3.99KM | 7:32/km | 111BPM | 173SPM 30min Indoor bike | 117BPM

  • 080625

    45Min Treadmill run | 123BPM | 7:52/km | 180SPM | 5.73KM

  • 080525

    Clean + Hang Clean + Push press + Jerk. Worked up to 60kg Sled Pull 95kg – for about 10minsBox Squat 3×3 @80kgPress 3×3 @40,44,44KG

  • 080325

    Half Marathon 21KM NPE Run2:44:43 | 173SPM | 7:47/KM | 129 BPM Stayed zone 2 for just over 2 hours then went for it.

  • 080125

    Romanian DL 3×3 @70KGPress 3×3 @40KGShoulder Exernal Rotation Exercises

  • 073125

    Box Squat 3×3 @70KGSled Push and Pull work up to 145KGBench 3×3 @60KGShoulder ExercisesDeadhang 90sKB Farmers Hold 32KGs 90s

  • 072925

    30min Run (Indoor)3.78KM | 7:57 | 111BPM

  • 072725

    Redline 2025 Singles Intermediate500m Run35c Ski20 Deadball Burpee 18KG / 200CM35c Bike180m Farmers Carry 24kg40 Shuttle Run (20m x 40)100 Russian Twist @7KGSandbag Lunges (20 Squats + 20m Lunge) x1 @20kg35c Row80 Squat Thrusts210m Mule (70m @15kg + 130m @20kg)60m … Continue reading →

  • 072625

    Redline 2025 Mixed Doubles with Dee-Lyn “The D’s”500m Run40c Ski25r Deadball Burpee 12KG / 175CM40c Bike240m Farmers Carry 16kg40 Shuttle Run (20m x 40)100 Russian Twist @7KGSandbag Lunges (20 Squats + 20m Lunge) x2 @15kg40c Row100 Squat Thrusts210m Mule (70m … Continue reading →

  • 072525

    5-10min jog 2 Rounds of:10 Russian Twist10 Squat Thrust10m Farmers Carry5 Deadball Throw Final Taper before Redline

  • 072325

    3R of:15 Squat Thrust10m Sled Push @70KG15 Russian Twist @7kg 11:14

  • 072225

    30 Min Run | 117 BPM | 7:22/KM | 4.08KM

  • 072125

    30% Simulation Redline @ 70% Inensity 12:27

  • 072025

    AM:5K Zone 2 Run – 35:21 | 7:03/km | 182SPM | 116BPM PM:50Min EMOM:60s Ski 12-10c60s Row 12-10c60s Squat Thrusts 2560s 10m Sled Push (increase weight 5kg every Round 70,75,80,85,90,95,100,105,110,115) 143BPM Avg HR

  • 071925

    Bench Press work to heavy single – 72.5KG 5×5 Pull Ups 4R of:8 DB Press @15KG *last round 68 Bent Over DB Row @22.5KG8 Plate Shrugs @25KG

  • 071825

    Power Clean & Jerk work u to heavy single – 73KG Hang Snatch work up to heavy single – 43KG Box Squat 3×3 @70KG

  • 071725

    Zercher Reverse Lunges 3×6 @50kgBench Press 3×3 @60kgShoulder Strength using MacebellChina Rows 3×8 @40kg

  • 071625

    5KM Zone 2 | 37:22 | 7:29/km | 117BPM | 181SPM