June 12 WOD + Carb fest
Posted: Fri Jun 10, 2011 12:32 pm
Sufian is gonna be on course this weekend, so anyone for a TPY Stadium workout followed by Joyce's carb fest? 
Goi's Fitness Forum
June 12 WOD + Carb fest
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Re: June 12 WOD + Carb fest
Posted: Fri Jun 10, 2011 10:08 pm
Sure!
Re: June 12 WOD + Carb fest
Posted: Fri Jun 10, 2011 11:07 pm
Workout suggestions?
"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
Guys: 12:20min(Vic)
Girls: 18:39min(Adeline)
"Helen"
3 rounds
400m
21 overhead KB swings - 24kg
12 pullups
Guys: 10:47min (KC)
Girls: 12:12min (Steph)
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
Girls: 10:35min (Joyce)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
Girls: 10:13min (Diana)
"Unnamed"
21,15,9
KB thrusters - 16kg
Kipping pullups
Ring dips
KB overhead swing - 24kg
Guys: 12:20min(Vic)
Girls: 18:39min(Adeline)
"Helen"
3 rounds
400m
21 overhead KB swings - 24kg
12 pullups
Guys: 10:47min (KC)
Girls: 12:12min (Steph)
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
Girls: 10:35min (Joyce)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
Girls: 10:13min (Diana)
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 7:52 pm
will be out for tml.
doing battling ropes around my area tml morning.
enjoy the carb fest!
doing battling ropes around my area tml morning.
enjoy the carb fest!
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 9:10 pm
I'll bring rings and 1x16kg KB (need to bring 24kg?)
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 9:19 pm
Depends on which WOD we choose. Suggest we do something with swings rather than C+J/snatches as those are lower technique and higher metabolic cost...
In which case 24kg would be fair game.
Oh btw, if it rains, there's no wet weather plan. Just head over to the carb fest!
In which case 24kg would be fair game.
Oh btw, if it rains, there's no wet weather plan. Just head over to the carb fest!
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 10:31 pm
Guys im out, but ill be there to pay my dues for dinner let me know the time
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 10:56 pm
So it's just Phing Xian Joyce and me?
Re: June 12 WOD + Carb fest
Posted: Sat Jun 11, 2011 11:16 pm
How about a 14 day carb abstinence inspired WOD?
Earning the Carbs
3 rounds
14x pullups/inverted row
14x ring fallout/ab-wheel
14x dips/pushup
14x OH KBS - 20-24kg guys, 8-12kg girl
400m
That should take us a while...and we will have earned our carbs...
Should take us about 16.5min if we average 4s per rep and 90s per round. Elliott should love this. Why aren't you coming Elliott?
Earning the Carbs
3 rounds
14x pullups/inverted row
14x ring fallout/ab-wheel
14x dips/pushup
14x OH KBS - 20-24kg guys, 8-12kg girl
400m
That should take us a while...and we will have earned our carbs...
Should take us about 16.5min if we average 4s per rep and 90s per round. Elliott should love this. Why aren't you coming Elliott?
Re: June 12 WOD + Carb fest
Posted: Sun Jun 12, 2011 9:22 am
We could do a met-con ninja style workout too, e.g. 14 rounds of pullups, burpees, KBS...
Re: June 12 WOD + Carb fest
Posted: Sun Jun 12, 2011 1:07 pm
i believe only joyce is having the fest...so i think we dun really have to do so much work ...... 
Re: June 12 WOD + Carb fest
Posted: Sun Jun 12, 2011 2:05 pm
haha don't lazy lah. just do.
I think more reps less rounds is better than more rounds less reps, as it's easier to count high reps in 1 shot, rather than remember which round you're at when the last time you counted was a few exercises ago...and also I tend to rest more when switching among exercises compared to just banging out the reps.
That's just me.
I think more reps less rounds is better than more rounds less reps, as it's easier to count high reps in 1 shot, rather than remember which round you're at when the last time you counted was a few exercises ago...and also I tend to rest more when switching among exercises compared to just banging out the reps.
That's just me.
Re: June 12 WOD + Carb fest
Posted: Sun Jun 12, 2011 10:19 pm
Joyce: 13:22min
Goi: 16:03min
Phing: 17:07min
Xian: 19:16min
Goi: 16:03min
Phing: 17:07min
Xian: 19:16min