What's up this Sunday? (March 29)

[Weib]

I ish stuck at home.
Cats and dogs =(

On a lighter note a HWZ guys is coming down.
Skeam or Taufiq will be joining you guys.

[xarope]

looking bright and sunny in clementi...
man wet weather again? sigh.

Don't worry, we'll come up with a workout to brighten your day...

[Steph_Parker]

looking bright and sunny in clementi...
man wet weather again? sigh.

Don't worry, we'll come up with a workout to brighten your day...

im disappointed....sigh. my kb swings and my hspu!
nvm, alrite, it better be a good WOD...gotta go now. cya ltr.

[xarope]

im disappointed....sigh. my kb swings and my hspu!
nvm, alrite, it better be a good WOD...gotta go now. cya ltr.

cleans and HSPU are now in the workout...

[Weib]

ok have to skip this time round.
got some errands to run plus the weather will slow me down alot.

Take care of skweam.
malay guy with specs, has shin splits so low impact stuff for him.

[Steph_Parker]

wot an epic fail day for me all the way. sigh, nvm, i will try harder if there is a next time.
thanks for the guidance guys, appreciate it.

[galapogos]

slowly lah...

[Steph_Parker]

ok have to skip this time round.
got some errands to run plus the weather will slow me down alot.

Take care of skweam.
malay guy with specs, has shin splits so low impact stuff for him.

poor skweam lah.
he was here but you are not. nv take care of him.

[xarope]

Today's workout, "Back 2 Basics" is 3 rounds of:
3 cleans w/115lbs
6 OHP w/115lbs
9 DL w/185lbs
6 pullups
3 front squats w/115lbs

Times
Steph 8:38
Goi 9:28
Phing 9:28
Weixian 13:02
Ryan 14:55
Daniel 15:06

Weixian used 135lbs for the cleans+OHP+squats, too pro and hard core for us...

Ryan used 40kg+80kg DL (I think we dropped it to 60kg in the 3rd round?), and Daniel used 40kg(?), Steph used 20kg and 30kg DL (but did jumping pullups, well done!)

I should have warmed up more on the OHP, going straight to 115lbs just didn't feel smooth

[galapogos]

They are in pounds not kg.

115# clean/ohp/fs
185# deadlift

[xarope]

Well that makes it much easier to remember, I just can't think in lbs...

[M.Hunter]

This workout is good! Thanks Phing for pointing out my bad form. Deadlifts i did was 185# on the 1st round, 135# on the rest.

Yea, never underestimate this shit.

[KEVIN LIM]

Eva took me 57 mins

Well, if you have 2poods at your place, one day, this awaits..

2 x 2 Poods already in CFSG

[xarope]

Video up: http://www.youtube.com/watch?v=DVZIWgQuwHU

Audio blocked. Sigh. I don't have time this week to rework it, sorry, it'll have to be a silent movie.

[Canuck eh]

Can't...take...my...eyes...off...Phing's...blue...suede...shoes...

[galapogos]

embed for chiu

[M.Hunter]

Still dont get it regarding all those audio copyright stuff.. If so why are there still so many mtvs on youtube.

Anyway, wx's cleans very nice.. I ended up reverse curling some point of time..

[Twxian]

no lah my cleans not nice at all too slow most of the time...no bar speed at all...

[galapogos]

Still dont get it regarding all those audio copyright stuff.. If so why are there still so many mtvs on youtube.

Anyway, wx's cleans very nice.. I ended up reverse curling some point of time..

He learn from the pros mah...

Your clean...bar too far away from body liao.

[galapogos]

no lah my cleans not nice at all too slow most of the time...no bar speed at all...

速度！

[xarope]

Can't...take...my...eyes...off...Phing's...blue...suede...shoes...

you're just jealous...

[M.Hunter]

He learn from the pros mah...

Your clean...bar too far away from body liao.

Who are the pros? Yea lo i keep feeling something wrong about my cleans.. Gotta work on em more.. Maybe cuz im afraid of it hitting my knees..

[Steph_Parker]

shit.
i looked like shit with the barbells.
and yes phing's blue shoes were very striking.

[Twxian]

you were still ok lah since u dun really touch bbs much

[xarope]

i looked like shit with the barbells.

Don't worry, practise makes perfect. You do need to work on your posture though, I'm beginning to wonder if you are over exaggerating what you are learning from GS.

and yes phing's blue shoes were very striking.

Well I guess that's the last time I wear them to 300... shy... shy...

[Weib]

Steph -

You need to work on your Hip/Core/Scalp stability.

You need to address the synergy of these systems so that you can connect the technique together - OHPs and DLs.

Now you're compensating with your rotator cuff and upper traps for initially lift then hyper-extending your lumbar to push it all the way up and stabilizing it.

The load is okay for you but when you go heavier, you have a potential to injure yourself.
Get jon wong to design a rehab/prehab progression for you and note that GS is GS - this is barbells totally different tool altogether
Don't mix it up.

[Steph_Parker]

Thanks for all the comments. Couldn't get used to using barbells, it's like a foreign object when I'm working with it. Not smooth. Hmm, need to work on it.

Louis, give me more money and I can ask Jon to help me with that
Am not doing PT under him. A diff programme.

[shion1]

Wow Steph! I see progress! That bar looks very long. Haha! How heavy is that?

[galapogos]

Just practise practise practise! Whenever you're at Jon's gym just go to the barbells after your BC and play around. Do deadlifts, do squats with just the empty bar. I think if you're doing it wrongly they sure come over correct you one rite?

[galapogos]

I'm surprised a certain someone hasn't discovered the video yet...