Sunday, Nov 7

"We have char bors"
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galapogos
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Sunday, Nov 7

Post by galapogos »

Anyone up for it?

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Canuck eh
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Re: Sunday, Nov 7

Post by Canuck eh »

I think I should be ok

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Re: Sunday, Nov 7

Post by xarope »

I should be good to go...

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Re: Sunday, Nov 7

Post by ElliottChow »

Haha I'll try, if it doesn't damage me any further

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Re: Sunday, Nov 7

Post by galapogos »

Great, that makes 4 then. Any others?

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Canuck eh
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Re: Sunday, Nov 7

Post by Canuck eh »

What's the plan?

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Re: Sunday, Nov 7

Post by galapogos »

4 or 430pm TPY?

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Re: Sunday, Nov 7

Post by Canuck eh »

Prefer 430, but generally indifferent

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Bryan
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Re: Sunday, Nov 7

Post by Bryan »

lets hit it!!!!

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Re: Sunday, Nov 7

Post by galapogos »

Bryan wrote:lets hit it!!!!
Wah chiu ish coming?

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Re: Sunday, Nov 7

Post by xarope »

Bryan lives!

BTW my wife has a e-case tomorrow morning, so I'm free in the morning if we want to do a workout then too.

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Re: Sunday, Nov 7

Post by Canuck eh »

question mark for tomorrow

Had a muscle cramp from softball this morning and for some reason, is still cramped up and not really releasing. Hopefully more fluid and rolling will help. Weird location too (close to the knee) as opposed to right in the belly of the gastroc

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Re: Sunday, Nov 7

Post by ElliottChow »

Can we move to 3 or earlier? I'm good for morning too. I need to never outram at 5:30

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Re: Sunday, Nov 7

Post by xarope »

Canuck eh wrote:question mark for tomorrow

Had a muscle cramp from softball this morning and for some reason, is still cramped up and not really releasing. Hopefully more fluid and rolling will help. Weird location too (close to the knee) as opposed to right in the belly of the gastroc
could be hamstring then...

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Re: Sunday, Nov 7

Post by galapogos »

I'm ok with 3...but isn't it really really hot?

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Re: Sunday, Nov 7

Post by Canuck eh »

xarope wrote:
Canuck eh wrote:question mark for tomorrow

Had a muscle cramp from softball this morning and for some reason, is still cramped up and not really releasing. Hopefully more fluid and rolling will help. Weird location too (close to the knee) as opposed to right in the belly of the gastroc
could be hamstring then...
Pretty sure it's my calf....

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Re: Sunday, Nov 7

Post by galapogos »

My left hamstring was tightening up after training today too, but I should be good to go.

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Re: Sunday, Nov 7

Post by Bryan »

good to go unless my moms wanna have some family outing...its her bday so she is my boss...

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Re: Sunday, Nov 7

Post by galapogos »

So 3pm? Elliott can't do 430pm

btw rain = cancel.

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Re: Sunday, Nov 7

Post by xarope »

Yes 3pm, confirmed with Elliott and Bryan via SMS

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Re: Sunday, Nov 7

Post by galapogos »

Seeyall at TPY Stadium then.

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Re: Sunday, Nov 7

Post by Ketua »

Having running nose :(
Uncle 当自强!

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Re: Sunday, Nov 7

Post by Canuck eh »

Calf is still bothering me, so I'll pass today. Anyone have a good sports med or physio to recommend? Someone with the ability to diagnose. Bryan, can u pass my CoC to one of the guys?

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Re: Sunday, Nov 7

Post by galapogos »

Canuck eh wrote:Calf is still bothering me, so I'll pass today. Anyone have a good sports med or physio to recommend? Someone with the ability to diagnose. Bryan, can u pass my CoC to one of the guys?
Check out Aldrin Ho at www.ziklagfitness.com

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Re: Sunday, Nov 7

Post by Bryan »

Canuck eh wrote:Calf is still bothering me, so I'll pass today. Anyone have a good sports med or physio to recommend? Someone with the ability to diagnose. Bryan, can u pass my CoC to one of the guys?
no problem...its been in my van ever since tt day....

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Re: Sunday, Nov 7

Post by xarope »

7 Nov 2010
Prelude (skill/speed/strength oriented)
A 3x3 HSPU
B 3x1 bench jump (stadium 1st spectator level)
C 3x10s queda de rins/side
(or other balance work, e.g. headstand, tripod, crow, planche etc)

WOD "5x5" (met-cond oriented)
5 rounds of 5 reps of:
A deadhang pullups
B burpees
C 1-H swings 16/20/24kg (whichever you can get)
D ring fallout/jacknife
E jumping lunges
Times:
Goi 6:38
Phing 7:12 (mostly 24kg swings, 1x20kg in 2nd round due to contention)
Bryan 9:24
Elliott 9:45

Epilogue
5x50m sprints (Elliott did 1600m run~1:50/400 pace then 2x50m sprints)

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galapogos
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Re: Sunday, Nov 7

Post by galapogos »

omg i'm aching all over.

and keith i have your cocs.

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Re: Sunday, Nov 7

Post by Bryan »

galapogos wrote:omg i'm aching all over.

and keith i have your cocs.
yeah i felt aching in my lats...tts v weird...

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Re: Sunday, Nov 7

Post by Canuck eh »

galapogos wrote:omg i'm aching all over.

and keith i have your cocs.
Thanks.

I actually ended up going to Core Concepts, which is walking distance from the office. The PT seemed competent and given the injury didn't seem too severe, I was comfortable enough with her. A lot of deep tissue release work over two sessions so far and one last one the week after next. Diagnosis appears to be a muscle strain, no bruising is apparent that would indicate anything worse. Dynamic movements are causing discomfort but day-to-day activities are relatively pain-free now.

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Re: Sunday, Nov 7

Post by Ketua »

Will like to do my own 'make-up' when recover from flu.

Like to clarify:

WOD "5x5" (met-cond oriented)
5 rounds of 5 reps of:
A deadhang pullups
B burpees
C 1-H swings 16/20/24kg
D ring fallout/jacknife - What's "Ring Fallout"? Can't find in Youtube
E jumping lunges - Left and right count as 1 or 2?
Uncle 当自强!

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