Goi's Fitness Forum

check out Elliott! good stuff!!!

25 pullups 50 Deadlifts @60kg 50 pushups 60 box jumps 50 wipers/hollow rock/arms to ankles 50 clean+press @16kg 25 pullups Times: Sufian 11:50 (23:30-11:40) Joyce 16:51 Elliott 17:30 Phing 19:03 Goi 23:05 (28:15-5:10) Weixian 23:42 (37:22-13:40) Bryan 29:25 (34:35-5:10) Bruce 31:55 (43:35-11:40) (Ho...

not really, best bet is probably still the intel g2. The rest e.g. sandforce based vertex2/3 still have known chipset issues, as well as the new intel 510/310s...

Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. I'd hazard a guess that police officers :doh: with BMI > 30, likely couldn't control themselves any other time of the day (donut? Donut? D...

I don't mind going if I'm not working that day...

No, you push the tire like a prowler, but instead of pushing from behind the prowler, you push from in front with the straps extended from the tire.

Like a buffalo pulling a plough...

I guess tire prowler drags are like prowler drags, but with a tire?

are we still on for tomorrow morning? I guess 9am? I think Elliott's in too, he asked me for a lift last night,

*cringe* OK I should be in...

you have knee pains now?

galapogos wrote:What's next? The actual 300 workout of course.

*cringe*

niece in-law is sick (again), so no swimming for E. Needs to be fairly on time though, I may need to go for her birthday dinner afterwards... Seriously, no upper body work? prowler push one way with upper body arm extension to engage chest and arms (lighter weight than using lower body push)... tha...

I'll tentatively pencil in 5pm, hope I finish what I need to do tomorrow morning (I'd really like to not work on tuesday...)

later in the month is better for me, mid-august I'm really, really busy

This was just an excuse to buy a bunch of wii's, right?!?

Canuck eh wrote:picture doesn't show, but yeah, would like to rock like it was 2008.

I think one of the differences is how consistently we've been doing 300s...

Yeah, you should have charted the first 300 we did, and then the 2nd, everybody improved from 1st to 2nd, then it was downhill after that...!

galapogos wrote:Fixed with a link. Click on the frog if you can't see the image.

what is it with the frog?!? after I click on the link, now I can view the chart embedded?!?

I should be ok, saturday morning have to work, hope I get sunday off for a change, need a break before next week's work.

I just came back from India (wednesday 7am flight, then back last night, luckily managed to change my schedule to avoid the midnight flight back)...

I have to work, but I'll see how much I can do tonight and tomorrow, to minimize what I have to do on sunday morning.

let's see, so you're recuperating from an injury... you gonna a bruce lee and write a tao of goi sihan?

I did the same thing today to commerate Goi's Bday. Timing = 13min34s. I think I am gearing up well for my coming 160km cycling race in Ipoh (17th July) and Port Dickson Triathlon (24th July) Only a week between the two? Hope you don't push too hard for Ipoh, then. Have a read of this: http://www.s...

Canuck eh wrote:the hand is fine, knees through lower T-spine is a mass of soreness

could be the sprints, if you haven't been running much

my traps are a bit sore, but back is ok. A callus on each hand (just at the base of the middle fingers) that threatens to develop into a blister, but that'll subside soon enough after tomorrow's rest.

"Goi turns 32" 4 rounds 4x burpees 8x pullups 16x ring fallout 32/32x one handed KBS - 16, 20, 20, 20kg Joyce: 15:40min? Phing: ? Keith: ? Xian: ? Goi: 19:42min Now which idiot suggested 32x per side one handed KBS? :axe: I think it's: Phing: 18:24 (all 20kg KBS; I did all mine in sets of 4/each si...

OK will bring the 16 and 24kg apparently bday wussy boy has a cranky shoulder, so WOD suggestion: 4 rounds of: 4 burpees 8 pullups 16 abs 32 1H swings (sub 64 2H swings) 400m I'm guessing about 20+mins... alternative: drop the 400m, that'll take about 10-12 mins, then we do sprints for finishers ins...

as discussed...

32 reps of:
pullups
burpees
swings
mountain climbers (each side)
400m

For clarity, that would be 32 reps of 400m (12.8km)

Should take us about 2 hours...

Bwah hah hah hah ... erk

33 reps? getting worse...

something with 31 (or is it 32 now) reps?

Kinky...

WOD
"7", is 3 rounds of:
7 pullups
7 1H swings/side
7 ab roller/ring fallout
400m run

times:
Goi 9:26
Joyce ?
Phing 9:47
Keith ?
Xian 11:?

finishers: tabata squat+pushups (alternate, 4 rounds each)