sunday feb 27
- galapogos
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sunday feb 27
In response to keith's question on whether we are gonna get 300 back to a regular thing...
Who's in? Maybe some running? Or even tire flipping if sufian opens up jjc for us...
Who's in? Maybe some running? Or even tire flipping if sufian opens up jjc for us...
Re: sunday feb 27
Hills?
Re: sunday feb 27
I should be ok for Sunday afternoon this weekend, one of the projects just go delayed till next weekend.
Re: sunday feb 27
tire flip tire flip tire flip tire flip
Re: sunday feb 27
JJC no problem.
KBs, box jumps, wall climbs, track, pull-ups, rollers, gymnastic rings, tyre flips?
U name it.
But, I need a name of all coming in.
Full name, and IC. So that i can clear with security guard.
KBs, box jumps, wall climbs, track, pull-ups, rollers, gymnastic rings, tyre flips?
U name it.
But, I need a name of all coming in.
Full name, and IC. So that i can clear with security guard.
"the more u sweat in training, the less u bleed in battle"
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Re: sunday feb 27
On ok send to u nw
- galapogos
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Re: sunday feb 27
So tomorrow 4:30pm JJC? Who is coming?
Re: sunday feb 27
1. sufian
2. phing
3. ?
2. phing
3. ?
Re: sunday feb 27
Goi n bryan
- galapogos
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Re: sunday feb 27
Joyce should be coming too.
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Re: sunday feb 27
Elliott but he'll be in kallang till 4, anyway I can get a ride from anybody
Re: sunday feb 27
Continuing in the trend of Canadians referring to themselves in the 3rd person, Keith should be coming
Re: sunday feb 27
Can we do something nt strenous.. I guess I overtrained feeling burnt and can't slp
Re: sunday feb 27
4.30pm, what abt name and ic?
I took out 2 x 16, 2 x 20, 2 x 24 kg kettlebell already. Can use these, box jump and pull ups. But my rings forgot to take out, so someone pls bring. Together with rollers.
U guys can do running also, but i not running cause been running daily 10km. Sunday is runnin rest day.
I took out 2 x 16, 2 x 20, 2 x 24 kg kettlebell already. Can use these, box jump and pull ups. But my rings forgot to take out, so someone pls bring. Together with rollers.
U guys can do running also, but i not running cause been running daily 10km. Sunday is runnin rest day.
"the more u sweat in training, the less u bleed in battle"
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Re: sunday feb 27
I've sms'd you, Sufian. let me know if you didn't get it.
For WOD, I was thinking of using the tools that we normally don't have access to, e.g. the low wall, the barbells(?), and the box jumps.
For WOD, I was thinking of using the tools that we normally don't have access to, e.g. the low wall, the barbells(?), and the box jumps.
- Twxian
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Re: sunday feb 27
goi tompang moi
Re: sunday feb 27
Can we put flip tires in the regime
- galapogos
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Re: sunday feb 27
4:00pm Lorong Chuan MRT...
Re: sunday feb 27
I'm leaving orchard area around 4pm, Elliott is getting a lift from there, anybody else?
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Re: sunday feb 27
ok will be at lorong chuan
Re: sunday feb 27
tentative programme for 300: JJC 27feb2011
prelude
strength 3x3 HSPU
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
2 rounds of:
4x tire flip
6x low wall
8x 1-H lunges (ea/side)
10x pullups (rings)
12x ab work (roller, fallout, or 60s 1-leg bridge)
epilogue
tag team 400m tire flip/“agility” work?
don't think we need swings with the tireflip, not sure about sticking in burpees but can do 10x burpees, 12x pullups, 14x ab work instead
prelude
strength 3x3 HSPU
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
2 rounds of:
4x tire flip
6x low wall
8x 1-H lunges (ea/side)
10x pullups (rings)
12x ab work (roller, fallout, or 60s 1-leg bridge)
epilogue
tag team 400m tire flip/“agility” work?
don't think we need swings with the tireflip, not sure about sticking in burpees but can do 10x burpees, 12x pullups, 14x ab work instead
- galapogos
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Re: sunday feb 27
Joyce will need some serious subs! Haha...
Re: sunday feb 27
Can't wait to see the aftermath.
More than a conqueror through Him who loved me
The Sovereign Lord is my strength: He makes my feet like the feet of a deer, He enables me to go on the heights - Habakkuk 3:19
56k dial up modem since 2006!
The Sovereign Lord is my strength: He makes my feet like the feet of a deer, He enables me to go on the heights - Habakkuk 3:19
56k dial up modem since 2006!
Re: sunday feb 27
27Feb2011
prelude
strength 3x3 HSPU (I think I was the only one that did this... 1 set of x9)
explosiveness 3x1 tire flip
balance work 1x30s ea/side (20s planche practise)
WOD
2 rounds of:
4x tire flip (sub 8xburpees)
6x low wall
8x 1-H lunges (ea/side) 16/20/24kg KB
10x pullups (sub inverted rows)
12x ab work (ring fallout, or 30s 1-leg bridge)
epilogue
tag team 16kg+24kg farmers walk, 400m (~200m each person)
times for WOD:
joyce: 6:39 (I think she finished a hair's breath before Goi?)
goi: 6:41
sufian 6:58
keith: 7:17
phing: 7:41 (9:11-1:30, 16kg 1-H lunges)
bryan: 8:12?
elliott: 8:47 (9:17-30s, assuming he started 30s after sufian)
bruce: 9:08 (11:38-2:30, assuming he started 2:30s after sufian)
wei xian: 11:40-?
prelude
strength 3x3 HSPU (I think I was the only one that did this... 1 set of x9)
explosiveness 3x1 tire flip
balance work 1x30s ea/side (20s planche practise)
WOD
2 rounds of:
4x tire flip (sub 8xburpees)
6x low wall
8x 1-H lunges (ea/side) 16/20/24kg KB
10x pullups (sub inverted rows)
12x ab work (ring fallout, or 30s 1-leg bridge)
epilogue
tag team 16kg+24kg farmers walk, 400m (~200m each person)
times for WOD:
joyce: 6:39 (I think she finished a hair's breath before Goi?)
goi: 6:41
sufian 6:58
keith: 7:17
phing: 7:41 (9:11-1:30, 16kg 1-H lunges)
bryan: 8:12?
elliott: 8:47 (9:17-30s, assuming he started 30s after sufian)
bruce: 9:08 (11:38-2:30, assuming he started 2:30s after sufian)
wei xian: 11:40-?
Last edited by xarope on Mon Feb 28, 2011 6:40 am, edited 2 times in total.
Re: sunday feb 27
7:17 I think according to Sufian (was 3:18 after 1 round, apparently)
suggestions for music to edit the video?
Who has the other camera and footage? What res? Can possibly cut the two together, but I shot full HD.
Send me the group pics too
suggestions for music to edit the video?
Who has the other camera and footage? What res? Can possibly cut the two together, but I shot full HD.
Send me the group pics too
- galapogos
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Re: sunday feb 27
Was I 7:11 or 6:50 or 6:20?
Re: sunday feb 27
I was 8.42 I guess
Re: sunday feb 27
goi was 7:11, but after minus 30s, is 6:41.
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- Ketua
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Re: sunday feb 27
Yes, my timing 9:08 is correct.
Just that, waited a little while for the tyre in the 2nd round, else may be can hit below 9min?
You missed out Wei Xian.
I remember his timing was 11:40 before adjustment for offset.
Just that, waited a little while for the tyre in the 2nd round, else may be can hit below 9min?
You missed out Wei Xian.
I remember his timing was 11:40 before adjustment for offset.
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