HUAT AH!! (18th Jan 09)

Post by **galapogos** » Thu Jan 15, 2009 11:08 pm

20-24 I guess. But that will mean you guys will have to bring some heavier stuff.

Post by **Twxian** » Thu Jan 15, 2009 11:10 pm

we can use 16 for everything...

Jordon · Post by **Jordon** » Thu Jan 15, 2009 11:11 pm

u is can use 32 for everything

Post by **Twxian** » Thu Jan 15, 2009 11:12 pm

sorry i ish cannot...i ish very weaks one

Canuck eh · Post by **Canuck eh** » Thu Jan 15, 2009 11:13 pm

I vote 20s or 24s then. I can bring either.

Swings to overhead?

Sufian · Post by **Sufian** » Thu Jan 15, 2009 11:25 pm

Swings to Overhead for the win... AMERICAN SWINGS!!!

Post by **Twxian** » Thu Jan 15, 2009 11:26 pm

can swing one whole rd ?

Canuck eh · Post by **Canuck eh** » Thu Jan 15, 2009 11:45 pm

Jerry's pinkie thing really helps with control.

Post by **galapogos** » Thu Jan 15, 2009 11:48 pm

Canuck eh wrote:Jerry's pinkie thing really helps with control.

I thought it was quite common sense? I figured it out myself. Man, I'm so proud of myself

Sufian · Post by **Sufian** » Fri Jan 16, 2009 12:34 am

I know what we can do for the last exercise... turkish get-ups.

Canuck eh · Post by **Canuck eh** » Fri Jan 16, 2009 12:41 am

Another core move, and I don't think that's something that you can do for time..

manyu882 · Post by **manyu882** » Fri Jan 16, 2009 8:33 pm

eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

i'm in.

1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. manyu882(maybe got buy air ticket)

Post by **galapogos** » Fri Jan 16, 2009 8:57 pm

Program set

2 rounds of:
1. 400m
2. 8x Pullups
3. 8x Ab roller/KTEs
4. 8x Ring dips/16x bar dips
5. 8+8 1-H walking lunges - 16kg
6. 8x Burpees
7. 8x HSPU/16x DB ohp
8. 8x KB swing - 20-24kg

I've tried to space out upper/lower, put the HSPU as far away from 400m as possible, and this is the best I can do.

Attendees:
1. Keith
2. Goi
3. Phing
4. Kevin
5. Bryan
6. Sufian (not participating?)
7. Vic
8. Xian
9. Ninja
10. Louis
11. Louis's friend
12. Jordon
13. manyu882(maybe got buy air ticket)

jerry.mobbs · Post by **jerry.mobbs** » Sat Jan 17, 2009 12:02 am

manyu882 wrote:eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

)

unless you have a serious medical condition then this is a non issue

work on your weaknesses

do not avoid them

use a sub

jerry.mobbs · Post by **jerry.mobbs** » Sat Jan 17, 2009 12:06 am

Sufian wrote:I know what we can do for the last exercise... turkish get-ups.

get ups are not a good exercise for metcon

the weight used is probabaly only 20% over bodyweight

the distance the combined centre of mass moves is the same as a burpee

the time taken to do get up is more than 20% extra compared to the time take to do a burpee

this will slow down the whole workout

Bryan · Post by **Bryan** » Sat Jan 17, 2009 8:50 am

jerry.mobbs wrote:
manyu882 wrote:eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

)
unless you have a serious medical condition then this is a non issue

work on your weaknesses

do not avoid them

use a sub

oh great..looks like i cant do HSPU....Once i turn upside down i go ga ga...... or mayb puke.... SO far have not black out yet

jerry.mobbs · Post by **jerry.mobbs** » Sat Jan 17, 2009 10:07 am

Bryan wrote:
jerry.mobbs wrote:
manyu882 wrote:eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

)
unless you have a serious medical condition then this is a non issue

work on your weaknesses

do not avoid them

use a sub
oh great..looks like i cant do HSPU....Once i turn upside down i go ga ga...... or mayb puke.... SO far have not black out yet

this cold be because your not used to being upside down or you actually do have a condition

i'l post a substitute later so that you can practice at home with a spotter and see if its a matter of just getting used to it

Bryan · Post by **Bryan** » Sat Jan 17, 2009 10:26 am

jerry.mobbs wrote:
Bryan wrote:
jerry.mobbs wrote:
manyu882 wrote:eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

)
unless you have a serious medical condition then this is a non issue

work on your weaknesses

do not avoid them

use a sub
oh great..looks like i cant do HSPU....Once i turn upside down i go ga ga...... or mayb puke.... SO far have not black out yet
I do have blood problem stated in my signature..Thalessamia...WHich means my red blood cells breaks down very very very fast and thus lack of oxygen too....

this cold be because your not used to being upside down or you actually do have a condition

i'l post a substitute later so that you can practice at home with a spotter and see if its a matter of just getting used to it

Bryan · Post by **Bryan** » Sat Jan 17, 2009 10:27 am

jerry.mobbs wrote:
Bryan wrote:
jerry.mobbs wrote:
manyu882 wrote:eh seriously HSPU cannot go with running. ur heart will be pump like mad and you are in upside down position. can feel so much blood pressure in head liao..

)
unless you have a serious medical condition then this is a non issue

work on your weaknesses

do not avoid them

use a sub
oh great..looks like i cant do HSPU....Once i turn upside down i go ga ga...... or mayb puke.... SO far have not black out yet
this cold be because your not used to being upside down or you actually do have a condition

i'l post a substitute later so that you can practice at home with a spotter and see if its a matter of just getting used to it

I do have blood problem stated in my signature..Thalessamia...WHich means my red blood cells breaks down very very very fast and thus lack of oxygen too....

xarope · Post by **xarope** » Sat Jan 17, 2009 11:06 am

we can get you to practise holding a handstand and see how you feel, might be you are holding your breath etc. That could be a sub too, holding a handstand (with support) for say 3 seconds/rep (i.e. if 8 reps, then hold a handstand for 24 seconds total time)

Canuck eh · Post by **Canuck eh** » Sat Jan 17, 2009 11:49 am

I got an inner ear thingy...

umm, yeah, that's my story and I'm sticking to it

Bryan · Post by **Bryan** » Sat Jan 17, 2009 11:50 am

yeah i will try....no problem...Let my body fight against my sickness....

As long i dun die from it....hahaa....den i could do my decline bench press...yeah...

Weib · Post by **Weib** » Sat Jan 17, 2009 12:47 pm

haha why cook up a story,
i'm honest i don't know how to do it, don't like it so i'm not doing it..

xarope · Post by **xarope** » Sat Jan 17, 2009 1:46 pm

Sub for HSPU I'd say either static HS 3secs/rep, or else 2x16kg/20kg KB press if you are lighter than 70kg, otherwise 1x24kg each hand counts as 1 rep (i.e. you'd have to do 16 reps total)

Sufian · Post by **Sufian** » Sat Jan 17, 2009 2:17 pm

how many KBs do we have tomorrow?

I will do first wave with bryan. I need to rush home after that to pick up my wife. I bring my 24kg KB.

Post by **galapogos** » Sat Jan 17, 2009 2:54 pm

Weib wrote:haha why cook up a story,
i'm honest i don't know how to do it, don't like it so i'm not doing it..

If you don't know how to do it, how can you not like it?

Anyway, another sub could be handstand wall runs

I'll bring my 16+20kg+rings tomorrow
I'm assuming Phing will bring his 16+24?
And Keith will bring whatever?

So we have 2x16 and 2x24 and 1x20. If Keith brings a 16 we can do 3 people at each station. Double that to 6 per wave if we stagger. So, we can do about 2 waves since there are about a dozen people coming.

xarope · Post by **xarope** » Sat Jan 17, 2009 3:35 pm

Yes, I'll bring both 16+24. I've printed out the workout, and will bring camera. Hope you guys have been downloading songs for me...

Sufian · Post by **Sufian** » Sat Jan 17, 2009 3:51 pm

I will also bring my rings.

Bryan · Post by **Bryan** » Sat Jan 17, 2009 4:20 pm

Weib wrote:haha why cook up a story,
i'm honest i don't know how to do it, don't like it so i'm not doing it..

cook up wad story???

http://en.wikipedia.org/wiki/Thalassemia

Bryan · Post by **Bryan** » Sat Jan 17, 2009 4:20 pm

Weib wrote:haha why cook up a story,
i'm honest i don't know how to do it, don't like it so i'm not doing it..

cook up wad story???

http://en.wikipedia.org/wiki/Thalassemia