31st jan/1st feb last workout for me?

[Jordon]

ya lahhh

Can you hear me?

I’m numb, but I can still feel you
Sometimes I’m blind, but I see you
You’re here, but so far away

[aaron]

ah?


Well, you done done me and you bet I felt it
I tried to be chill but your so hot that I melted
I fell right through the cracks, now I'm tryin to get back
before the cool done run out I'll be givin it my bestest
and nothin's gonna stop me but divine intervention
I reckon it's again my turn to win some or learn some

HOT SIA HOTTTTTTTTTTTTTT

[KEVIN LIM]

just a thought.

maybe we should bring some music to the sessions? will that enhance our performance and fun factor?

No we just need Kevin Lim

Hahaha thanks just as I need you guys too

[galapogos]

just a thought.

maybe we should bring some music to the sessions? will that enhance our performance and fun factor?

No we just need Kevin Lim

Hahaha thanks just as I need you guys too

Coming this Sunday? We have a couple of newbies that could do with your brand of "encouragement"

[Canuck eh]

Just in case he is coming down

1. Exams coming up
2. Saturdays are no good for me
3. 8 weeks left
4. Simple Jack
5. Only Canuck left
6. Likes receiving ang pao
7. Works too hard, needs someone to take over video editing
8. silly girl
9. silly girl's friend
10. Posing is not one of the ten GPP parameters (?)

Sunday 430pm. We still need to decide a workout. If it is something easier, perhaps we can work on other stuff afterwards (KB technique, running mechanics, ring work, etc.?)

[KEVIN LIM]

Cool count me in (Thats If the misus doesn't make noise )

Anyone wana try a HELEN?

3 Rds
400m
21 KBS 1.5 Pood
12 Pull Up

[vicvic]

21 KBS 1.5 Pood

kbs - kb swings right?
what's pood

[galapogos]

I thought we were maybe gonna do 1 of our older workouts.

[Weib]

err then the charboz how?

[vicvic]

we'll just scale it? say 3 rounds for the guys and 2 rounds for the girls.
or half the reps

[Weib]

Project Runway

3 rounds
7/5/3x single handed KB clean+press - 16kg | 8/12 girls
7/5/3x kipping pullups | 2 x 30mm Band
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg | 8/12 girls
400m run

Just scale down appropriately with the weights, the rest can be the same.
But we'll be needing an 8/12

[M.Hunter]

1. Exams coming up
2. Saturdays are no good for me
3. 8 weeks left
4. Simple Jack
5. Only Canuck left
6. Likes receiving ang pao
7. Works too hard, needs someone to take over video editing
8. silly girl
9. silly girl's friend
10. Posing is not one of the ten GPP parameters (?)
11. i want to change nick (tentatively, dunno whether visiting granny in the afternoon)

[KEVIN LIM]

21 KBS 1.5 Pood

kbs - kb swings right?
what's pood

Yup thats kettlebell swing, 1.5 pood is either 55# or 24 Kg

[KEVIN LIM]

I thought we were maybe gonna do 1 of our older workouts.

I'm cool with that too Goi

[Weib]

1. Exams coming up
2. Saturdays are no good for me
3. 8 weeks left
4. Simple Jack
5. Only Canuck left
6. Likes receiving ang pao
7. Works too hard, needs someone to take over video editing
8. silly girl
9. silly girl's friend
10. Posing is not one of the ten GPP parameters (?)
11. Granny Visitor
12. Fatboy

[Bryan]

can do bar dips??? i put weights on lor...10kg??

[M.Hunter]

ahhhh i cant make it liao... ZZzz

[galapogos]

Was looking through the old workouts with Sufian. We both agreed that the opt 300 ones are too short/boring/required too much equipment. And since we're at the track, might as well make use of it. So, I propose:

"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
9:10min (Sufian)

Methods of scaling for beginners
1. Lighter KBs - 8kg for the chick
2. Less reps - 6/4/2 and 200-300m run instead
3. 2 rounds - 7/5 and/or 200-300m run instead
4. Eliminate more technical lifts like the KB clean+press. Just the KB swings will do.
5. Sub more challenging exercises for easier ones - band assisted pullups, bar/band aassisted dips

Should be good enough to make it noob-friendly.

What say yall?

[Weib]

Project Runway

3 rounds
7/5/3x single handed KB clean+press - 16kg | 8/12 girls
7/5/3x kipping pullups | 2 x 30mm Band
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg | 8/12 girls
400m run

Just scale down appropriately with the weights, the rest can be the same.
But we'll be needing an 8/12

Wasn't that my idea?

[galapogos]

hokay lor your idea lor...also don't win any prize...

bring all the bands yall have then!

[Steph_Parker]

dun really have any idea wot u all are talking abt...
we just come, then erm yah?
btw my friend, not trained in kettlebell, so pls teach her... im sure u guys will be more than glad to.
im not good at kb swings/cleans though, maybe press or jerk is better for me.

[Sufian]

if u notice, most of us not good in KB stuffs also. Just come, and we will see.
http://www.youtube.com/watch?v=9gr1thTCj9Q

BTW, u mind if we wear tights?

[Weib]

why got one guy censored in the video at the start?
Wait thats kc. lol

[Steph_Parker]

if u notice, most of us not good in KB stuffs also. Just come, and we will see.
http://www.youtube.com/watch?v=9gr1thTCj9Q

BTW, u mind if we wear tights?

lol, no i dun mind.
i shld be saying, do u mind if we come man.
hahaha.

[Weib]

practice makes perfect.. that said, just come down and give it a go.

[lips]

sun 430pm!

i have an important dinner that night, i'll confirm the time again. if i were to go, i must be in the first batch, rush home shower and dinner.

tbc

[Canuck eh]

Do we have enough bells?

I'll bring down a 8 or 12 for silly girl and friends, but Saturday's no Good and Works too hard are the only other ones with 16s... anyone else have 16s they're willing to bring? I suppose I could bring 2 if I really have to

Split into many rounds?

[xarope]

I have an 8 and a 12 as well, but that means I'm dragging down 4 KBs

[lips]

if i come down, i'll bring my 16, will pass it to someone to handle it for me till i find a buyer, if not, it will belong to 300.

[galapogos]

I will bring my 20+16+rings as usual. Might have to work on Sunday so will be coming from there.