Checking interest for a workout on saturday morning this weekend, at Toa Payoh Stadium.
Haven't decided on a workout yet, but something involving the use of the running track (if available) would be good (anybody living nearby who can check for us?).
Interest check: 300, 27 Sept (Sat), 9-10am, TPY stadium
The stadium is quite okay in the mornings.. anyway if they see some idiots sprinting like mad, they'll move a side..
i don't see a chin up bar though but steps..
i don't see a chin up bar though but steps..
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
im out on this.
Looks like that's at least 4, so I guess we are on. Someone also want to post at HWZ or we can't be bothered?
I'm leaning towards a combination of some trackwork intersphered with upperbody work (pullups, pushups), or else trackwork, then "300" style circuit after a rest.
Anybody game to do 4x400m sprints? Or we can try 200m ones to see how people's form hold up first.
I'm leaning towards a combination of some trackwork intersphered with upperbody work (pullups, pushups), or else trackwork, then "300" style circuit after a rest.
Anybody game to do 4x400m sprints? Or we can try 200m ones to see how people's form hold up first.
Who says that'll kill him... It could make him stronger!!!xarope wrote:I can't help you if Goi throws a 20KB and accidentally hits you in the head...Twxian wrote:im game for anything that doesnt kill me..
I'd love to join you guys for track work, should be an interesting session, but will have to play it by ear with the wife being just back. Likely no though...
Speaking of track sesions, crossfit's WOD today is:
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
assuming I run a sub 2min (very doable) pace for the 400m (say 14-15km/h for the first few rounds which would be 1:45min or less), and do about 30 seconds worth of pullups, that's at least 8 rounds of 400m runs.
I feel nauseous already...
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
assuming I run a sub 2min (very doable) pace for the 400m (say 14-15km/h for the first few rounds which would be 1:45min or less), and do about 30 seconds worth of pullups, that's at least 8 rounds of 400m runs.
I feel nauseous already...
She can join us, or I can ask my wife to take her to the gym instead (when she drops me off) whilst we are frittering away our time at the stadium...Canuck eh wrote:I'd love to join you guys for track work, should be an interesting session, but will have to play it by ear with the wife being just back. Likely no though...
So some thoughts about the workout (since I'm completely bored working on RFPs all day):
Open to recommendations to modify (actually I wanted to do 2x400 warmup, 4x400 and 4x200m but I don't think you guys run so much, so I trimmed down the distances and # of intervals)
Code: Select all
0) warmup (mobilization/activation) 10-15 mins
1) potential skill work (core): work up to HSPU (crow, cartwheels, head/elbow stands) 15mins
2) track work (dynamic)
warmup 2x400m (6 mins) - get a feel for the track, work on stride technique
sprints 4x100m (8 mins?) - probably 1st sprint is easy'ish, then 2+3 harder, 4 should be "pushing" now
sprints 4x50m (8 mins?) - should be pushing 1-4 now after the warmup from the 4x100m above, ease the finish of the 4th out to say 100-200m recovery
rest in-between to ~80% recovery as necessary
score is total time taken for the 4x100+4x50 (600m total), not including rest breaks
say 20'ish min
3) circuit
ladders 1-5-1 on the minute
x2 pullups (strict)->x1 burpees (pushup clap+jump full hip extension)
(i.e. 2 pullups, 1 burpee; 4 pullups, 2 burpees... 10 pullups, 5 burpees, and then back down)
9 mins total
4) cooldown 10 mins