Feb 8 2008?

[galapogos]

I'm still stuck at work instead of at the gym, so let's start talking about this weekend's session. Who can make it? What program?

[KEVIN LIM]

Can I bring a friend?

[galapogos]

Can I bring a friend?

Only if she's a she!




Just kidding, of course!

[KEVIN LIM]

Ok what if she was a man and had a dick longer than mine?

Hahahah just kidding, thanks.

[Weib]

did you manage to do a jedi mind trick on the girls to come this week?

[Canuck eh]

softball is starting up again this weekend, will see how the schedule is.

[Bryan]

can we play??? haha...instead of 300 lets softball...

[Bryan]

Ok what if she was a man and had a dick longer than mine?

Hahahah just kidding, thanks.

she is a man wif a normal size dick....

[aaron]

haha kevin are you talking abt your other cf partner? lets do uh

400m
20c&j with 16kg kb each hand
10burpees plus chins
400m
20double snatches with 16s

x3 for time

hahahahahhahahahahah

[Sufian]

haha kevin are you talking abt your other cf partner? lets do uh

400m
20c&j with 16kg kb each hand
10burpees plus chins
400m
20double snatches with 16s

x3 for time

hahahahahhahahahahah

u sure abt this?

[Weib]

tell you liao we're not SQ or RSAF, we don't train pilots

[galapogos]

haha kevin are you talking abt your other cf partner? lets do uh

400m
20c&j with 16kg kb each hand
10burpees plus chins
400m
20double snatches with 16s

x3 for time

hahahahahhahahahahah

You are not ready for this.

[aaron]

haha looks like a sure puker but i dont mind if everybody's in

aha uh im quite sure i cld do the first round pretty quick, but the second and third might have to scale down, but if everybody thinks they're in then ill just learn to vomit then push lo haha

[galapogos]

The intention of 300 is not to induce puke fyi. You have whiskey and vodka for that...

[Weib]

why need to be puke inducing?
you can always try it on your own and tell us how it goes.

We'll support you in spirit

[Jordon]

jiayou jiayou

[Sufian]

hmm...

300 is meant to be friendly for everyone. Note the term EVERYONE.
Even though most don't like the 400m component, but putting 6 rounds of it is overkill, especially at this point of time.

And, double snatches? Most of us can't even do a proper snatch to begin with.

[aaron]

wait sorry actl i think 20 cleans then jerks, hows that sound haha dont need touch floor- means swing clean, swing clean liddat then last clean just stay there then jerk jerk jerk jerk hahaha sounds exciting leh. aiya push if vomit then vomit lo, not must la but if then i don mind i rather train then vomit then drink then vomit lol.

[Weib]

whatever it is, try it first.
we'll support you in spirit, you did say DOING is much more important.

After you've done, let us know if its good for girls to do too.

[aaron]

haha yeah brother jordon mentioned it to me lol

lol i say if want we do tgt ma, i dont mind if everybody wants to do what lol its not like im scrimping on my own trng? aiya okay lo you plan i do lo lol or as long as i got partner i also anything since you so enthu lol

[Canuck eh]

the only problem I have with 400s is that I don't train it other than Sundays...

[Jordon]

aiyo, mahuan.

anyway i think ah, you put 20cleans already then 20 jerk very, not nice looking, like nt smooth leh. 20 clean and jerk, bell must touch floor after every rep will look nicer. but i think more fierce. this one already fierce enough.

for me i'll do it if the 400s are reduced to one per round. not 2. 2 overkill for me lah, i also not tracker.

this kind of thing, slowly increase one what.

den dunwan double snatch lah, snatch 2 16s, i rather snatch 1 24/32 lah. u noe my leg need open how wide to fit 2 bells thru anot? haha.

burpees is with pushup or without?

actually i like this one, dun have all those shit i dunlike, but ar, haha. abit, hard ah.

louis do, i do. HOHO

[galapogos]

I propose thrusters or walking lunges for this week's WOD. It's been a while since we had some leg busters...

[Jordon]

since i won't go. i suggest workout lah. wont fierce one.

400m
10 24kg deadlift
16kg per hand walking lunge.(walk there only, 10 steps?)
10 burpees
then walk back with the 16kg(lunge again lah)
10 swings 24kg

x 3


can anot?

once in awhile dun do upperbody won't die one lah

[Weib]

Its hard enough to keep good form on a swing let alone a clean and press after a 400, you want double snatch?

I maybe crazy but i'm stupid to try or maybe not hardcore enough.
i don't wish to get injured thank you.

Besides we already got a list of workouts to revisit and you have to take into consideration equipment.

[Jordon]

den louis ah, you think the one i post can anot?

need to remove swing? cos very hard to maintain form ah, deadlift also lah, since like swing also ma.
den maybe lunge also remove? cos later fatigue ah core cannot brace do already fall down injured ah, then not good for you, me, him, her.

just have 400m and burpees lah
i think also xiong enough

400m
50burpees

x 3

[aaron]

i got another female zai kia friend maybe interested haha but ah, she coaching on sundays at occ from 4-6 lol sian ): she last time nicknamed hippo lol, her fly timing lose me abit only when i still trng, and her shoulders like fucking wide haha.

[xarope]

I thought our plan was to revisit some old workouts?

[Steph_Parker]

wait sorry actl i think 20 cleans then jerks, hows that sound haha dont need touch floor- means swing clean, swing clean liddat then last clean just stay there then jerk jerk jerk jerk hahaha sounds exciting leh. aiya push if vomit then vomit lo, not must la but if then i don mind i rather train then vomit then drink then vomit lol.

i got to agree just on the point of swing clean and from there jerk all the way. is better than, swing, clean jerk, swing clean jerk and repeats.
makes everything smoother esp if you want to try to maintain the correct form, unless you are being explosive about it and chiong all the way. and picking up the kettlebell and restarting everything also does not help save energy esp if there are still somemore explosive things to do (which there is in my case)
i feel that form is very important too. even though it might looked "soft". that's perhaps why im wasting time the other time round because i want to try to maintain a good form rather than just to be quick quick quick, but that's probably not a good excuse for getting a "not so ideal" results.

just my thought. pls dun shoot me thank you.

[xarope]

Depends on what you intend to train for. The swinging C+J as per the KB way, and even more specifically the soft style way, is intended to train your for a very specific type of KB competition (i.e. you can now strive for efficiency within the rules), which most of us are not training for, and does require more skill, which again most of us are not familiar with (although after 240 swings last week I think I was beginning to look like JonBoey, albeit with more hair ).

On the other hand, the "dead" C+J (i.e. from the ground) is easier to teach and harder to get wrong (e.g. no rounding back on the back swing), people just need to learn the "trick" of twisting and not flipping the KB over so they can avoid the bruising of the forearms.

We do set some general rules for the workout, typically a dead C+J since it's meant to be a met-cond workout, not a KB workout per se. I don't think we've included a KB snatch yet (excluding Weixian's special technique for C+P ), since technically that is a much harder movement to teach, and more things can go wrong when fatigue sets in. For other more technical movements where we can propose a a "similar" movement for substitution, e.g. ring dips -> 2xbar dips, e.g. kipping pulls -> normal pullups -> band pullups, we do so.