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June 5

Posted: Tue May 31, 2011 12:06 pm
by galapogos
Planning early. Who's on?

Re: June 5

Posted: Tue May 31, 2011 2:15 pm
by Canuck eh
yes. Am back home the next weekend

Re: June 5

Posted: Tue May 31, 2011 2:27 pm
by galapogos
GSS is still on, you sure you won't be LSSing again? ;)

Re: June 5

Posted: Tue May 31, 2011 2:29 pm
by Canuck eh
Pretty certain

Re: June 5

Posted: Wed Jun 01, 2011 11:17 am
by Ketua
Should be ok for me

Re: June 5

Posted: Wed Jun 01, 2011 11:42 am
by vicvic
i'm good. it's up to sufian to see whether the school's usable right? else it's TPY?

Re: June 5

Posted: Wed Jun 01, 2011 11:05 pm
by ElliottChow
Should be good but need to run for fathers day right after most likely, need a ride from kallang though

Re: June 5

Posted: Fri Jun 03, 2011 5:31 pm
by galapogos
sufian...?

Re: June 5

Posted: Fri Jun 03, 2011 9:57 pm
by xarope
I think I'm ok for this weekend...

Re: June 5

Posted: Sat Jun 04, 2011 12:43 am
by Canuck eh
Sufian was at retreat or something at Dairy Farm. I'll SMS him in the morning.

Re: June 5

Posted: Sat Jun 04, 2011 6:07 pm
by Canuck eh
Sufian says good to go

Re: June 5

Posted: Sat Jun 04, 2011 6:23 pm
by galapogos
Great. 1630 ok?

Re: June 5

Posted: Sun Jun 05, 2011 7:22 am
by xarope
WOD suggestion:

1) mobility/activation/warmup 15mins:
individual preference

2) skill work 10mins:
forward/shoulder rolls or cartwheels

3) explosive work 10mins:
LB: sprints 50m
UB: tall stance MB throws

4) WOD proper:
2 rounds of:
40m 1st round low prowler push, 2nd high prowler push
6 pullups (rings or otherwise, any grip ok)
6 reverse lunges/side (no weight), or burpees for the truly masochistic... (probably all of us?!?)
6 side-side pushups/side (1-H on MB, alternate each time)
6 heidens/side (lateral 1-leg jumps, http://www.youtube.com/watch?v=tA_YiRoPZtA)
6 KB C+J/side w/16 or 20kg
6 ab roller/ring fallout

but open to suggestions...

5) finisher:

lie on floor

but open to suggestions... :D

Re: June 5

Posted: Sun Jun 05, 2011 10:28 am
by ElliottChow
We still On? Crazy rain no doubt

Re: June 5

Posted: Sun Jun 05, 2011 11:31 am
by galapogos
Nobody said anything so it's still on I guess. We can do it in the shelter.

Re: June 5

Posted: Sun Jun 05, 2011 11:59 am
by Twxian
ok im on for today goi what time at lorong chuan ?

Re: June 5

Posted: Sun Jun 05, 2011 12:45 pm
by ElliottChow
Can we do prowlers inside?

Re: June 5

Posted: Sun Jun 05, 2011 1:16 pm
by Sufian
Guys, time?

How many are we expecting?

Re: June 5

Posted: Sun Jun 05, 2011 2:02 pm
by vicvic
goi
keith
bruce
elliot
phing
wx
sufian
me

4:30pm jjc?

Re: June 5

Posted: Sun Jun 05, 2011 2:13 pm
by Sufian
pls confirm with me by sms by 3.30pm. Going out to do some errands.

see u guys later if its on.

Re: June 5

Posted: Sun Jun 05, 2011 2:19 pm
by manyu882
goi
keith
bruce
elliot
phing
wx
sufian
victor
manyu!

Re: June 5

Posted: Sun Jun 05, 2011 2:39 pm
by galapogos
goi
joyce
keith
bruce
elliot
phing
wx
sufian
victor
manyu!

Re: June 5

Posted: Sun Jun 05, 2011 2:50 pm
by Ketua
Sorry guys I can't make it. :(
My bad.

You guys enjoy!

Re: June 5

Posted: Sun Jun 05, 2011 3:04 pm
by xarope
so confirmed? need to let sufian know ASAP if it's on

Re: June 5

Posted: Sun Jun 05, 2011 3:14 pm
by galapogos
I've already informed him half hour ago via SMS

Re: June 5

Posted: Sun Jun 05, 2011 10:00 pm
by galapogos
Times:

Joyce: 6:25
Xian: 8:01
Phing: 8:39
Manyu: 9:13
Goi: 9:21
Sufian: 9:58
Vic: 16:04
Elliott: 16:14

Re: June 5

Posted: Sun Jun 05, 2011 10:20 pm
by xarope
I believe Sufian, Elliott and Vic did 12 reps instead of 6 of everything

Guys, I'd just like to make one comment: if I asked you to sprint as much as you could in 10 mins, versus run as much as you could in 10 mins, we all will agree that you will definitely cover more distance by running versus sprinting in that 10 mins. But the type of work is substancially different between the two. Do keep that in mind next time, and don't let the workout deteriote into a jog versus a sprint, just work to your abilities!

Re: June 5

Posted: Mon Jun 06, 2011 12:13 am
by Sufian
I tried my best but couldn't catch up with u guys. Good job everybody. And to think when we started at toa payoh years back, some of us could not even do 2 pull ups without stopping, and now that we have equipments in the place... we have come a long way!!

Re: June 5

Posted: Mon Jun 06, 2011 9:12 am
by ElliottChow
Good job guys, i think we really do need to think abt makibg
our workouts 12 to 15 minutes. If we finish the thing , in 6 to 8 minutes i do question if its worth our time to get there, lug all the equipment out and put it back in for that short amnt of time

Re: June 5

Posted: Mon Jun 06, 2011 10:32 am
by galapogos
I think the issue is keeping the intensity high. If our workouts last >10mins, intensity would drop unless we get really creative with exercise selection, rep ranges, etc to make ensure sufficient recovery among exercises. And that would limit our choices.

We can increase our work capacity over time, but only with consistency. We haven't had that in a while, but the last few weeks we've seen that coming back with almost weekly 300 sessions. That's a good start but let's not get carried away so soon.

Alternatively, those who think volume isn't sufficient can always do more on their own(more reps per lift, more total rounds), or we can do finishers, or we can do 2 (different?) shorter workouts with a 5-10min rest in between rather than 1 longer one.

btw, anyone wanna name this, and our previous few WODs, to go into the WOD list? :)