Are we planning a 300 session tomorrow/sunday?

[xarope]

As per the subject. Although I suspect I'll be really sore tomorrow after the sprints today...

[Twxian]

i dun mind

[galapogos]

Not tomorrow. Sunday is fine with me though.

[Sufian]

I am free for anything... Since little numbers... FGB? Lets find another gym where we can actually have rowers..

[xarope]

if we don't have too many people, sure. Where, though, has a C2 rower and enough equipment for us to do FGB? Otherwise we could do workout 101 or metcon ninja again at TPY stadium (I know, I know, we hate burpees).

Or some sort of FGB variant with punching/kicking (maybe just knees, since I don't have kick pads; not heavy ones, anyway).

[galapogos]

it's work capacity 101 not workout 101, u've made the mistake more than a few times liao

And no I don't wanna do that.

[Weib]

where got gym for FGB?
cf is out, tpy E1 rower is screwed and can't do box jump.

[xarope]

darn it, I can't find my focus mitts now... grrr, need to clean out the house

anybody know where I can buy new ones? beach road somewhere I guess?

[galapogos]

so what's tomorrow's poison? been slacking lately. need a kick in the ass.

[Weib]

Fran ai mai?
easy to set up can do 2 waves at time at E1

[galapogos]

fran is a finisher, not a workout.

[Jordon]

what the fugiwugijigglebit. WHY IS FRAN A FINISHER u guys are just too strong

[galapogos]

coz too short liao, chiu look at CF programming Fran mostly used as Finisher mah. Look at Jerry/Kevin's log I always see Fran as finisher huan. I also use it as Finisher.

[Jordon]

u guys are pros. small boy here weak. cannot do fran as finisher huan. : (

[Weib]

how about hybrid?
fran + helen -
400 21 400 15 400 9?

I saw it as as a WOD community games.

[Steph_Parker]

u guys are pros. small boy here weak. cannot do fran as finisher huan. : (

i'm with you...

[kacie]

i got a friend who wants to try tmr. he is quite enthusiastic about it.

lets put the toughest wod out.

ps. anything at E1 and im out.

[Jordon]

handstand pushups on monkey bar. 1 rep. hard enough bo.

[kacie]

handstand pushups on monkey bar. 1 rep. hard enough bo.

uh, something doable.

[galapogos]

1st time try cannot put most siong one, can die.

[kacie]

1st time try cannot put most siong one, can die.

so what are you prescribing then?

[Steph_Parker]

walk 10 rounds....

[Jordon]

is that friend a zai kia?

do ninja?

[kacie]

is that friend a zai kia?

do ninja?

metcon ninja? sure.

[xarope]

Two more suggestions:

1) X (3?) rounds (variant Petranek's baseline fitness test) of:
400m run
40 squats
30 situps
20 pushups
10 pullups

I think 1 round we could probably do in <5 mins so at least 2 rounds, maybe even do a partner workout e.g.
P1: 400m run
P2: 40 squats+30situps+20 pushups+10 pullups

2) "600" (Navy Seals WOD) is 2 rounds for time:
50 air squats
50 push-ups
50 sit-ups
50 box jumps ( 24in)
50 KB Swings (55lb)
50 Burpees
Run 800 meters

I think this takes > 20 mins, we should do just one round!

[xarope]

Or we could do

3) "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

16 mins flat.

Score=Total reps from all 32 intervals

4) And this one is "interesting"...

10 rounds:
10 burpees
10 pullups
10 jumping lunges
10 1-armed kettlebell swings

[Steph_Parker]

Interesting WODS over there...
1) and partner work (seals or the on you just prescribed) looks good.

still considering whether to go or not.... if raining i'm out.
body is very sore from the training 4 days in a row
but i think i feel slimmer by abit

[Bryan]

darn it, I can't find my focus mitts now... grrr, need to clean out the house

anybody know where I can buy new ones? beach road somewhere I guess?

marina square liang seng....40plus to 60plus bucks....

[kacie]

im gd with anything, but i simply refuse to do situps.

anyway, what with all the tired bodies, i suggest something light.

"East Side"
3 rounds
8 Chins
8 KB DL 24kg
10 Push up BW
10 Squats BW
15 Swings 16kg

[aaron]

there's a shop located along the row of shophouses just beside kallang mrt specialising in martial arts equipment as well, and their quality is not inferior to liang seng but at a cheaper price iirc, used to procure my stuff from them, cant rmb the name of the shop though..