June 5

"We have char bors"

June 5

Postby galapogos » Tue May 31, 2011 12:06 pm

Planning early. Who's on?
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Re: June 5

Postby Canuck eh » Tue May 31, 2011 2:15 pm

yes. Am back home the next weekend
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Re: June 5

Postby galapogos » Tue May 31, 2011 2:27 pm

GSS is still on, you sure you won't be LSSing again? ;)
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Re: June 5

Postby Canuck eh » Tue May 31, 2011 2:29 pm

Pretty certain
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Re: June 5

Postby Ketua » Wed Jun 01, 2011 11:17 am

Should be ok for me
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Re: June 5

Postby vicvic » Wed Jun 01, 2011 11:42 am

i'm good. it's up to sufian to see whether the school's usable right? else it's TPY?
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Re: June 5

Postby ElliottChow » Wed Jun 01, 2011 11:05 pm

Should be good but need to run for fathers day right after most likely, need a ride from kallang though
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Re: June 5

Postby galapogos » Fri Jun 03, 2011 5:31 pm

sufian...?
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Re: June 5

Postby xarope » Fri Jun 03, 2011 9:57 pm

I think I'm ok for this weekend...
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Re: June 5

Postby Canuck eh » Sat Jun 04, 2011 12:43 am

Sufian was at retreat or something at Dairy Farm. I'll SMS him in the morning.
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Re: June 5

Postby Canuck eh » Sat Jun 04, 2011 6:07 pm

Sufian says good to go
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Re: June 5

Postby galapogos » Sat Jun 04, 2011 6:23 pm

Great. 1630 ok?
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Re: June 5

Postby xarope » Sun Jun 05, 2011 7:22 am

WOD suggestion:

1) mobility/activation/warmup 15mins:
individual preference

2) skill work 10mins:
forward/shoulder rolls or cartwheels

3) explosive work 10mins:
LB: sprints 50m
UB: tall stance MB throws

4) WOD proper:
2 rounds of:
40m 1st round low prowler push, 2nd high prowler push
6 pullups (rings or otherwise, any grip ok)
6 reverse lunges/side (no weight), or burpees for the truly masochistic... (probably all of us?!?)
6 side-side pushups/side (1-H on MB, alternate each time)
6 heidens/side (lateral 1-leg jumps, http://www.youtube.com/watch?v=tA_YiRoPZtA)
6 KB C+J/side w/16 or 20kg
6 ab roller/ring fallout

but open to suggestions...

5) finisher:

lie on floor

but open to suggestions... :D
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Re: June 5

Postby ElliottChow » Sun Jun 05, 2011 10:28 am

We still On? Crazy rain no doubt
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Re: June 5

Postby galapogos » Sun Jun 05, 2011 11:31 am

Nobody said anything so it's still on I guess. We can do it in the shelter.
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Re: June 5

Postby Twxian » Sun Jun 05, 2011 11:59 am

ok im on for today goi what time at lorong chuan ?
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Re: June 5

Postby ElliottChow » Sun Jun 05, 2011 12:45 pm

Can we do prowlers inside?
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Re: June 5

Postby Sufian » Sun Jun 05, 2011 1:16 pm

Guys, time?

How many are we expecting?
"the more u sweat in training, the less u bleed in battle"
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Re: June 5

Postby vicvic » Sun Jun 05, 2011 2:02 pm

goi
keith
bruce
elliot
phing
wx
sufian
me

4:30pm jjc?
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Re: June 5

Postby Sufian » Sun Jun 05, 2011 2:13 pm

pls confirm with me by sms by 3.30pm. Going out to do some errands.

see u guys later if its on.
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Re: June 5

Postby manyu882 » Sun Jun 05, 2011 2:19 pm

goi
keith
bruce
elliot
phing
wx
sufian
victor
manyu!
POSB saving account no: 209-06968-7
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Re: June 5

Postby galapogos » Sun Jun 05, 2011 2:39 pm

goi
joyce
keith
bruce
elliot
phing
wx
sufian
victor
manyu!
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Re: June 5

Postby Ketua » Sun Jun 05, 2011 2:50 pm

Sorry guys I can't make it. :(
My bad.

You guys enjoy!
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Re: June 5

Postby xarope » Sun Jun 05, 2011 3:04 pm

so confirmed? need to let sufian know ASAP if it's on
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Re: June 5

Postby galapogos » Sun Jun 05, 2011 3:14 pm

I've already informed him half hour ago via SMS
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Re: June 5

Postby galapogos » Sun Jun 05, 2011 10:00 pm

Times:

Joyce: 6:25
Xian: 8:01
Phing: 8:39
Manyu: 9:13
Goi: 9:21
Sufian: 9:58
Vic: 16:04
Elliott: 16:14
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Re: June 5

Postby xarope » Sun Jun 05, 2011 10:20 pm

I believe Sufian, Elliott and Vic did 12 reps instead of 6 of everything

Guys, I'd just like to make one comment: if I asked you to sprint as much as you could in 10 mins, versus run as much as you could in 10 mins, we all will agree that you will definitely cover more distance by running versus sprinting in that 10 mins. But the type of work is substancially different between the two. Do keep that in mind next time, and don't let the workout deteriote into a jog versus a sprint, just work to your abilities!
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Re: June 5

Postby Sufian » Mon Jun 06, 2011 12:13 am

I tried my best but couldn't catch up with u guys. Good job everybody. And to think when we started at toa payoh years back, some of us could not even do 2 pull ups without stopping, and now that we have equipments in the place... we have come a long way!!
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Re: June 5

Postby ElliottChow » Mon Jun 06, 2011 9:12 am

Good job guys, i think we really do need to think abt makibg
our workouts 12 to 15 minutes. If we finish the thing , in 6 to 8 minutes i do question if its worth our time to get there, lug all the equipment out and put it back in for that short amnt of time
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Re: June 5

Postby galapogos » Mon Jun 06, 2011 10:32 am

I think the issue is keeping the intensity high. If our workouts last >10mins, intensity would drop unless we get really creative with exercise selection, rep ranges, etc to make ensure sufficient recovery among exercises. And that would limit our choices.

We can increase our work capacity over time, but only with consistency. We haven't had that in a while, but the last few weeks we've seen that coming back with almost weekly 300 sessions. That's a good start but let's not get carried away so soon.

Alternatively, those who think volume isn't sufficient can always do more on their own(more reps per lift, more total rounds), or we can do finishers, or we can do 2 (different?) shorter workouts with a 5-10min rest in between rather than 1 longer one.

btw, anyone wanna name this, and our previous few WODs, to go into the WOD list? :)
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