300 on 21th or 22nd??

[kacie]

i dont think i'll be down for a few sundays.

am training for a 7s game coming up.

[galapogos]

then your tshirt up for grabs liao lah

[xarope]

Am I really that noisy?
Elephant feet...
Oh no 12 kg is enough, really. When I'm more comfortable wit the 16, I would up the challenge.
And the fact that you can joke/talk/shout during the runs, perhaps you might want to carry a kb and run along with it
And I did no bands! yay. ok.

From my brief glance, I think your feet are too far forward when they hit the ground. A little bit of work and you should be fine, you certainly have enough energy!

Actually, I tried putting the 8kg KB, rolled up in towel, into my salomon running pack, in case we were doing Murph. Unfortunately, it makes pullups and squatting very uncomfortable. So I decided not to bother (besides, I felt very tired today, the whole week of lack of sleep probably catching up with me, speaking of which I should really, really go to bed right now)

You did with no bands? Wow!

[Steph_Parker]

steph did jumping pullups like wad ree did, she didnt use bands which i am quite proud of it.... well done steph...

thank you. ree did better as the bar ish higher.
why do you sound like my teacher/mother suddenly? haha.

[kacie]

then your tshirt up for grabs liao lah

no, i still wants!

[xarope]

And keith, considering you aren't working out consistently at the moment, you are doing really well in our last few workouts!

[Steph_Parker]

Am I really that noisy?
Elephant feet...
Oh no 12 kg is enough, really. When I'm more comfortable wit the 16, I would up the challenge.
And the fact that you can joke/talk/shout during the runs, perhaps you might want to carry a kb and run along with it
And I did no bands! yay. ok.

From my brief glance, I think your feet are too far forward when they hit the ground. A little bit of work and you should be fine, you certainly have enough energy!

Actually, I tried putting the 8kg KB, rolled up in towel, into my salomon running pack, in case we were doing Murph. Unfortunately, it makes pullups and squatting very uncomfortable. So I decided not to bother (besides, I felt very tired today, the whole week of lack of sleep probably catching up with me, speaking of which I should really, really go to bed right now)

You did with no bands? Wow!

For a guy your age, you are incredibly fit.
And I happen to recover very fast, thus the surplus energy.

[Bryan]

steph did jumping pullups like wad ree did, she didnt use bands which i am quite proud of it.... well done steph...

thank you. ree did better as the bar ish higher.
why do you sound like my teacher/mother suddenly? haha.

dun forget tt i am watching ur BACK

[Steph_Parker]

steph did jumping pullups like wad ree did, she didnt use bands which i am quite proud of it.... well done steph...

thank you. ree did better as the bar ish higher.
why do you sound like my teacher/mother suddenly? haha.

dun forget tt i am watching ur BACK

that explains the discomfort on my lower back now.

[Bryan]

steph did jumping pullups like wad ree did, she didnt use bands which i am quite proud of it.... well done steph...

thank you. ree did better as the bar ish higher.
why do you sound like my teacher/mother suddenly? haha.

dun forget tt i am watching ur BACK

that explains the discomfort on my lower back now.

frm this post could lead many pple think the other direction...

[Steph_Parker]

steph did jumping pullups like wad ree did, she didnt use bands which i am quite proud of it.... well done steph...

thank you. ree did better as the bar ish higher.
why do you sound like my teacher/mother suddenly? haha.

dun forget tt i am watching ur BACK

that explains the discomfort on my lower back now.

frm this post could lead many pple think the other direction...

Only you would think that far. Tsktsk.

[Canuck eh]

And keith, considering you aren't working out consistently at the moment, you are doing really well in our last few workouts!

Thanks. It's a struggle though...

[xarope]

Off the top of my head I think this is what people did (probably wrong, since my mind went blank after the 2nd round heat fried my brain):

Adeline (12kg+band pullups)
Alex (rx'd?)
Bryan (rx'd)
Daniel (20kg)
Goi (20kg)
Justine (12kg+band pullups)
Keith (20kg, 24kg, 24kg)
Kevin (rx'd)
Phing (rx'd)
Ryan (20kg?)
Louis (rx'd)
Peter (20kg?)
Steph (12kg+jumping pullups)
Weixian (rx'd)

This is important, as:
1) you should check whether you are improving or not (i.e. doing the same weight+movement) - another reason not to "cheat" yourself, if you are faster simply because of shorter ROM, the only person's time you are affecting is your own.
2) if you are improving well, you can start un-sub'ing movements (Steph has already started with the jumping pullups, good work!), with the understanding that your times will suffer whilst you get up to speed again.

[Canuck eh]

my first set was with a 20 and after that 24kg for the other two rounds...

[Steph_Parker]

i ish also upgrade my kb weight from 8 to 12kg...
but i think i need to work on my runs, it's causing my lower right hip to ache now...prob due to runs.

[M.Hunter]

i dont think i'll be down for a few sundays.

am training for a 7s game coming up.

Just curious, where are you playing for?

[Twxian]

he ns now so probably playing for unit or safsa lor i guess

[galapogos]

he ns now so probably playing for unit or safsa lor i guess

pes c can play for unit/safsa meh?

[Twxian]

a lot of safsa players are pes C huans....

[kacie]

not safsa. if i was in safsa i'd be in camp every week, only bookout weekends.
airforce has no rugby team.
outside teams.

[JJ_TAY]

Here's the times for today's

Steph, Justine, I think you guys are getting way too comfortable with the 12kg swings and band pullups, time to up the intensity

I have to agree that I probably can move on, somewhat, depending on WOD next round. For Helen, 21 nos. 16 kg swings in 1 set would have killed me, I think, especially if I have to do overhead. As it is, the 12 kgs (as much overhead as I could do) left my lower back a little strained today. 16 kgs probably more doable at lower reps.

I would definitely try jumping chin ups as well if we are at the stadium next round, but with the low bars only. I tried the higher bars at Jon Wong's place recently doing jumping pull ups and almost killed myself in the process, so I guess I'm not ready for the higher chin up bars yet.

Oh, and I really Steph for the jump-ups last Sunday.

[galapogos]

Ya you can start with lower rep stuff. Or even, do 16kg ohs for a few reps then switch to 12kg for the rest of the 21. As long as slowly got improve can liao.

[Steph_Parker]

Here's the times for today's

Steph, Justine, I think you guys are getting way too comfortable with the 12kg swings and band pullups, time to up the intensity

I have to agree that I probably can move on, somewhat, depending on WOD next round. For Helen, 21 nos. 16 kg swings in 1 set would have killed me, I think, especially if I have to do overhead. As it is, the 12 kgs (as much overhead as I could do) left my lower back a little strained today. 16 kgs probably more doable at lower reps.

I would definitely try jumping chin ups as well if we are at the stadium next round, but with the low bars only. I tried the higher bars at Jon Wong's place recently doing jumping pull ups and almost killed myself in the process, so I guess I'm not ready for the higher chin up bars yet.

Oh, and I really Steph for the jump-ups last Sunday.

you dunno how i died..
and i think ur almost there for ur jumping pull ups.
dun remind me of the pull up bars at jon's place,i fear it... when i look at it, an indescribable fear overcame me.
next stop, men's pushups k. hahaha. zzzzz.

[Canuck eh]

There are no mens' pushups, there are no women's pushups... there are just pushups...

[galapogos]

There are no mens' pushups, there are no women's pushups... there are just pushups...

Maybe she was talking about bras...

[peter]

or push up briefs...

[Canuck eh]

There are no mens' pushups, there are no women's pushups... there are just pushups...

Maybe she was talking about bras...

So wrong

[xarope]

So wrong

I don't think they are working you hard enough at Tuas...

[shion1]

Wow! You gals are strong man! Think you can do a real pull up in no time. Haha! Jon Wong's pull-up bar really so scary? Got teeth ah?

Steph, jia you for your push up (knees off ground). Looking forward to seeing a video of that real soon. Yeap, I'm not gonna say men's or women's push up in case it got mistaken for push up bra or push up panties. Bleah!

[galapogos]

Wow! You gals are strong man! Think you can do a real pull up in no time. Haha! Jon Wong's pull-up bar really so scary? Got teeth ah?

Steph, jia you for your push up (knees off ground). Looking forward to seeing a video of that real soon. Yeap, I'm not gonna say men's or women's push up in case it got mistaken for push up bra or push up panties. Bleah!

you should come join us and motivate them with your biceps!