In honor of...

[Jordon]

yo bros, hill sprints changed to 12.15pm, to accommodate aaron. PLEASE PLEASE contact if you are going. yay.

[kacie]

ryan and aaron: anything on religion should stay out of this forum. be it in jest or in seriousness.

[xarope]

not sure yet, one migration has finished (faster than I thought), but the other one is taking as long as I expected (yes, I've been at work since 6am; awake since 4am... KC what the hell are you doing awake at that time?!?)

[Bryan]

i dunno if i can make it...going cali orchard gym soon ard 930,10am....

[M.Hunter]

Think I won't be going too. Can't fit it into my schedule. U guys have fun there.

[Steph_Parker]

just woke up... body have not warm up and dun feel like sprinting. feel like sleeping again.
enjoy ur sprints for those who are gg.

[galapogos]

just woke up... body have not warm up and dun feel like sprinting. feel like sleeping again.
enjoy ur sprints for those who are gg.

ditto

[Sufian]

Just came back from Friday prayers.. how was the sprints? And its gonna rain heavily soon.

[vicvic]

didn't happen. by the time jordon and aaron met me (which i shall not disclose because... well just because), the weather had been looking really bad.

after checking out the people in clubfitt gym staying true to national bench day and bicep curl + calf raise exercise(performed with a barbell, after curling you raise to your toes while squeezing your biceps) from outside, we popped by to the nearest kopitiam to chit chat.

not so much of a good friday - no hill sprints.

[galapogos]

sunday lor

[kacie]

not sure yet, one migration has finished (faster than I thought), but the other one is taking as long as I expected (yes, I've been at work since 6am; awake since 4am... KC what the hell are you doing awake at that time?!?)

just got home from a long night.
you're such a hardworking man.

[alex]

need to repent abit before we hit and run hahaha.

You seem to be making spite of His sacrifice.

Dont talk nonsense without knowing what they actually mean

[vicvic]

5/4/2009 12:40.
"a day to remember"

5 rounds of
400 m
12 chins
10 swings
10 burpees
10 thrusters
10 squat jumps

Sunday 4:30pm - TPY

1. Vic

[galapogos]

5/4/2009 12:40.
"a day to remember"

5 rounds of
400 m
12 chins
10 swings
10 burpees
10 thrusters
10 squat jumps

Sunday 4:30pm - TPY

1. Vic
2. Goi

Tomorrow leh not 5/4/09

[Steph_Parker]

Will be in for this.
How abt equipmt wise? Would need an 8 for thrusters.
Wet weather programme?

[Jordon]

what time tmr? i got elbow injury, cannot do thruster leh.

[Bryan]

will see how my quads end up tmr.....usually i cant really walk

[galapogos]

what time tmr? i got elbow injury, cannot do thruster leh.

never read one

[xarope]

12 April 09
proposed 300 workout "Red Dot", is one round of:

100m sprint
12 Pullups
12 HSPU
12 Burpees
12 OH Swings w/24kg KB
12 "Ab Thing" (Sufian can describe this, I vaguely understand it's a diagonal knee to elbow in plank position)
12 1H Lunges w/16kg KB (6 each leg? or 12 each?)
12 Inverted Rows
12 Ring Dips
12 Burpees
12 C+J w/16kg KB (6 each side? or 12 each?)
12 V Ups
12 Pistols (6 each leg, or 12 each?)
100m sprint

We can discuss subs as appropriate, e.g. 1H KB step-ups in place of pistols

[Sufian]

GO GO GO!!!!

[Bryan]

i'm drunk...gd nite!!!

[galapogos]

wah i thought it was 12x10 how come now become 12x12...

[M.Hunter]

Woah shit i like that workout, no same exercises other than the sprints. But cant make it tomorrow..

[xarope]

wah i thought it was 12x10 how come now become 12x12...

oops, sorry, it should be 12x10...

[xarope]

12 April 09
proposed 300 workout "Red Dot", is one round of:

100m sprint
10 Pullups
10 HSPU
10 Burpees
10 OH Swings w/24kg KB
10 "Ab Thing" (Sufian can describe this, I vaguely understand it's a diagonal knee to elbow in plank position)
10 1H Lunges w/16kg KB (5 each leg? or 10 each?)
10 Inverted Rows
10 Ring Dips
10 Burpees
10 C+J w/16kg KB (5 each side? or 10 each?)
10 V Ups
12 Pistols (5 each leg, or 10 each?)
100m sprint

Wet Weather programme:
We could either do FGB, Back to Basics, or the crossfit 4179:
9 rounds for time
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

We'd have to scale this of course, not many can DL 275lbs

[xarope]

For the 100m sprints, the starting sprint is ok, but for the finishing sprint, how about a mandated walk to the start for recovery and then the sprint proper back to the pullup bars? Otherwise it seems kind of strange to finish completely away from everybody else, and this way we can also put close to 100% for the sprint with the roughly 1min recovery (although that may seems a bit too long, hmm...)

[lips]

My legs itch for soccer. May not go today due to time. evening first month buffet at hougang.

[Bryan]

chiu come nxt week for soccer rahz....have ur revenge on fjc...hahaha...its gonna b shc vs fjc

[lips]

i'm nobody in shc, and why i wanna revenge on fjc? ahha today go condition myself in soccer a little. next week i play against you!

[Steph_Parker]

could uncle phing bring a 8,12,16 kb for dry weather programme?
but i have a very strong feeling that it's gonna rain.... sucks.
might be out for wet weather programme if it's gonna rain cats and dogs.
if the rain is small, dun mind doing fgb again, with heavier weights this time.