Mar 6

"We have char bors"
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Bryan
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Mar 6

Post by Bryan »

Let's go let's go
JJC 430pm??

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Re: Mar 6

Post by galapogos »

Yeah should be ok.

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Canuck eh
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Re: Mar 6

Post by Canuck eh »

Here

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Re: Mar 6

Post by xarope »

I should be OK, I'll slowly rachet up (and taper down) the WODs in preparation for our anniversary in July/August.

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Re: Mar 6

Post by Ketua »

May be Sufian can help submit the same list for clearance.
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Re: Mar 6

Post by xarope »

Is Sufian ok for this sunday? If not, we'll need to check on TPY and make sure there's no games etc going on that would preclude us from using the facilities.

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Re: Mar 6

Post by galapogos »

He said last sunday that he would just submit the same list to the guard house

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Re: Mar 6

Post by Bryan »

Pwr!!! If tpy cannot I think can use bishan stadium

But I still love JJC

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Re: Mar 6

Post by galapogos »

Bishan got no pullup bar though...if TPY cannot maybe Serangoon, wahahaha...

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Re: Mar 6

Post by Canuck eh »

so let's get some ideas going and dinner ideas as well.

Funny enough, the only part of me that really had DOMS after Sunday was my abs.

My lower back was tight the next morning, but all things considered, not bad

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Re: Mar 6

Post by Sufian »

I will confirm today...

cause sunday i have just been told to ref a game at yck stadium at 3pm. still unconfirmed sms, so i will check again
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Re: Mar 6

Post by Sufian »

ok, I refused the game...

Now, to make it official... can i have...


Name: Sufian
IC: S8036095I
Contact Number: 90602493
Vehicle Number: FBB5649L

Name:
IC:
Contact Number:
Vehicle Number:

Was requested to get this info so that I can just create a list for a number of weeks instead of 1 week at a time.

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Re: Mar 6

Post by Twxian »

i dun think it is wise to post such information on a forum.....

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Re: Mar 6

Post by Sufian »

yah hor... sms me lah then...
please use same format.

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Re: Mar 6

Post by xarope »

Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side

WOD
6->1 of:
tire flip (sub 2xburpees)
1-arm pushup (change arms as often as you want; total e.g. 6 reps, not 6*2=12 reps)
pistol (change legs as often as you want; total as above)
ring pullup
ring fallout
low wall

epilogue
?!?

21 reps*6 movements guesstimate ~8-10mins
yes I'm aware it's an odd number for the single-limb stuff
going from low wall back to tire flip isn't the best, but not sure where else to place it, unless it's tire flip -> low wall -> etc?

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Re: Mar 6

Post by galapogos »

IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)

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Re: Mar 6

Post by Bryan »

i m still having bad cough but i will still b there

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Re: Mar 6

Post by xarope »

galapogos wrote:IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)
Point taken, I guess I'll slowly introduce them over the course of the next few workouts.

Once the tire flip and low wall are in there, it's a bit difficult to put in traditional movements since these large movements do broach more than one, but I get your point. OK will tweak (please excuse the incoherence, came up with the workout whilst working on a server crash the last 3 days, ~6 hours sleep in 72 hours not good, definitely zombie mode)

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Re: Mar 6

Post by xarope »

Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side

WOD
6->1 of:
tire flip (sub 2xburpees)
low wall (sub 2xbox jumps)
walking lunge (head towards pullup bars)
ring pullups (sub 2xinverted row)
walking inchwork back towards tire/KB (core)
KB clean & press 16kg

epilogue
?!?

not sure about the low wall/box jumps, is that redundent considering the tire flip?

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Re: Mar 6

Post by galapogos »

Well just coz the tire and low wall are there doesn't mean we have to use them every time. If it fits into the program great, if not we could fit something better in.

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Re: Mar 6

Post by xarope »

we did do a 400m team tire flip before as finisher, so if people are ok with that...?

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Re: Mar 6

Post by galapogos »

If I remember correctly, that's called "Wednesday" for sufian... :P

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Re: Mar 6

Post by Canuck eh »

I think I'm going to take a pass this week.

Today's a write-off with family stuff and I need tomorrow to study for my exam on the 24th

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Re: Mar 6

Post by Sufian »

Damn shagged... tomorrow is D Day...

See u guys tomorrow!
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Re: Mar 6

Post by Twxian »

i also will not be able to make it tomorrow

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Re: Mar 6

Post by xarope »

Sufian wrote:Damn shagged... tomorrow is D Day...

See u guys tomorrow!
Umm, you should be tapering the last few days before your event... !

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Re: Mar 6

Post by Sufian »

guys, is it on today?

Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!

Thanks
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Re: Mar 6

Post by xarope »

Better have a rest, Sufian. We'll cancel it today.

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Re: Mar 6

Post by Bryan »

Sufian wrote:guys, is it on today?

Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!

Thanks
its good to rest....i felt the same way last week and i m out for whole week till nw...still sick and i need antibiotics...

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Re: Mar 6

Post by Sufian »

take note: 11th to 14th march... away to KL with JJC for overseas sports camp
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