Sun Jan 10 2010

"We have char bors"
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galapogos
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Sun Jan 10 2010

Post by galapogos »

A new year calls for new workouts. Who's for restarting our 300 workout routine starting next Sunday Jan 10?

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Canuck eh
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Re: Sun Jan 10 2010

Post by Canuck eh »

The mule is back and ready to go! After 3 weeks of continuous eating and r&r otherwise known as near complete inactivity, there's probably a little more of me than I like

If you have something I bought on your behalf, let me know if you are coming. I'll let you know the damage in advance.

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Re: Sun Jan 10 2010

Post by galapogos »

I'll be there, obviously, if there's enough of a turnout. 430 as usual?

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Canuck eh
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Re: Sun Jan 10 2010

Post by Canuck eh »

yep, 430 as usual...

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Re: Sun Jan 10 2010

Post by xarope »

I'll be there, but can we make sure people turn up on time? I have a dinner to go to after...

proposed WOD:
warmup 4x400m
"Coregasm"
3 rounds
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips

OR
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups

wet-weather program:
"valeria" (http://www.tmuscle.com/free_online_arti ... ng_valeria), 21 reps of:
bench 185lb (probably sub'd to 60-70kg?)
DL 315lb (probably sub'd to 100kg?)
pullups BW
ez curls 85lb

OR
Back to Basic, 3 rounds of:
3x 115# clean
6x 115# OHP
9x 185# deadlift
6x kipping pullup
3x 115# front squat

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Bryan
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Re: Sun Jan 10 2010

Post by Bryan »

i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....

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galapogos
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Re: Sun Jan 10 2010

Post by galapogos »

Bryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....
you need to update your sig liao...70kg in jan 09, now jan 10 supposed to be 80kg but u 67kg instead...haiz...

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Bryan
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Re: Sun Jan 10 2010

Post by Bryan »

haha almost 80kg until i got injured leh...wad to do....

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Re: Sun Jan 10 2010

Post by Canuck eh »

Be an endomorph like me?

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Re: Sun Jan 10 2010

Post by xarope »

I think we will all be beginners after the extended layover!

Keith, you're not an endomorph, you just like to eat too much...

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Re: Sun Jan 10 2010

Post by xarope »

Bryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....
Ouch... hope it's nothing serious that rest won't cure :shock:

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Re: Sun Jan 10 2010

Post by ElliottChow »

I'll be there. Keith can you tell me how much i owe you in total? thanks.

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Re: Sun Jan 10 2010

Post by galapogos »

Attendees:
Goi
Keith
Bryan
Phing
Elliott
Xian
Vic

What about Sufian, Milf Hunter, etc?

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Twxian
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Re: Sun Jan 10 2010

Post by Twxian »

i will be attending most probably

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Re: Sun Jan 10 2010

Post by vicvic »

tentatively, yes i'm in.

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Bryan
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Re: Sun Jan 10 2010

Post by Bryan »

oh yes i b lying there trying to catch my breathe....

the injury has been there for 3 months...hahahhaaa....heard elbow injuries are the hardest/cant cure at all...

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Re: Sun Jan 10 2010

Post by xarope »

I thought elbows were better than shoulders/hips...

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Bryan
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Re: Sun Jan 10 2010

Post by Bryan »

tts wad i tot too...until nw my elbow still hurts....occassional numbness....some pressure points press does feel good....

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galapogos
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Re: Sun Jan 10 2010

Post by galapogos »

my hips since 3 years ago pain until now...i think more power than chiur elbows...

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Bryan
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Re: Sun Jan 10 2010

Post by Bryan »

galapogos wrote:my hips since 3 years ago pain until now...i think more power than chiur elbows...
den chiu cant have sex.... :finga:

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galapogos
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Re: Sun Jan 10 2010

Post by galapogos »

can lah, only very heavy weights then will pain...heng ah!

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Canuck eh
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Re: Sun Jan 10 2010

Post by Canuck eh »

Oh, on the topic of programs, am in favour of the 10->1 with a separate running component or perhaps a timed program rather than a for time program

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Re: Sun Jan 10 2010

Post by ElliottChow »

suicide sprints? what a great way to start off the new 300 routine.

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galapogos
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Re: Sun Jan 10 2010

Post by galapogos »

Damn Elliott what is it with you and suicide sprints!

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Sufian
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Re: Sun Jan 10 2010

Post by Sufian »

good to go..

And can come my place too. Just let me know how many people coming.... new P, new ways...
"the more u sweat in training, the less u bleed in battle"
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Re: Sun Jan 10 2010

Post by Jordon »

GOGOGOGOGO! same place toa payoh right?

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Re: Sun Jan 10 2010

Post by M.Hunter »

Hmm im in, tentatively.
Squats can only strengthen, tear or break something. Strengthening, tearing and breaking is totally awesome. Thus squats are awesome.

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galapogos
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Re: Sun Jan 10 2010

Post by galapogos »

So is it the west, or TPY?

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Re: Sun Jan 10 2010

Post by Steph_Parker »

I might go and I like Phing's second proposed wod.

10->1 reps of:
swings 20/24kg KB
ring pushups
pullups
Beauty may only be skin deep, but lethal is to the bone.

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Canuck eh
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Re: Sun Jan 10 2010

Post by Canuck eh »

Which location is more convenient for Phing since he has plans after?

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