Team 300 training issues

[xarope]

If my shoulder feels good, I'll definitely be down on monday morning. Not sure about tomorrow yet, are we doing hill sprints tonight? (and assuming I can actually make tonight...)

[galapogos]

speaking of which, what is everyone doing, say around 9am tomorrow morning? I think Phing has already mentioned this...

ZZZzzz...

[Sufian]

tonight need to rest...

I doing bike sprints tonight. And maybe rowing intervals after that. Resting from running for a while... need to let my hams grow.

Tomorrow I got no tuition. Maybe go CF.

[kacie]

will be playing touch rug.
kev: i meant that in another context, but ok.

[xarope]

back to the topic, this might help: http://www.elitefts.com/documents/30days-2.htm

To wit:
Upper body strength movements without weights
Beginner
· Push-ups
· Pull-ups (assisted)
· Dips (assisted)
· Chin-ups (assisted)
· Push-ups with clap
Intermediate
· Push-ups (feet elevated)
· Pull-ups (no assistance)
· Dips (no assistance)
· Hindu push-ups
· Chin-ups (no assistance)
· Push-ups with double clap
Advanced
· Handstand push-ups
· Pull-ups (one arm)
· Gironda dips
· Dive bomber push-ups
· One arm chin-ups
· Push-ups (triple clap)

Lower body strength movements without weights

Beginner
· Body weight squats (parallel)
· Lunges
· Hip extensions
Intermediate
· Body weight squats ATG
· Pistols
· Split squat jumps
· One leg hip extension
Advanced
· Squat jumps (get depth)
· One-legged squat
· Side split jumps
· Glute ham raise

[galapogos]

There are a lot more than that...I'll go read my Never Gymless again and go through the list. Maybe it's time to go back to the drawing board...

[KEVIN LIM]

will be playing touch rug.
kev: i meant that in another context, but ok.

Sorry for being slow bud. what you trying to say?

[Jonathan]

I am speaking totally on behalf of CF. In CF, people are taught the mechanics of movements first and when they show consistency in good form and consistency in training only will we ratchet up the intensity. Thus we have intro classes to teach people the fundamental movements of CF, only upon passing an evaluation will they be allowed to join the WOD classes. Moreover its good form (half fuck or cheap reps don't count as reps at all) that will get you moving faster, no?
Shooter A : Fired 5 rounds at a target board in 3 secs and none landed.
Shooter B : Fired 5 rounds at the target board in 5 sec and landed 4.
Though shooter B is slightly slower than shooter A, he landed more rounds only because he made the effort to pause and take aim.


If one can't even control his / her own body weight, issit wise to even get him / her to control an external weight? ie to say he / she has not learn even to produce force or torque from core to extremity (a simple air squat), will he / she be able to transfer that force or torque to an external object (a thruster) ? ie to say try doing a thruster with heels off the ground. The momentum created from the hips extension has no means of efficient transfer to the BB.

I'm glad to read the first part and I stand corrected concerning CF Singapore. My observations were based on vids I saw when everyone started doing CF in the US, and all they seemed to be concerned about is doing the WOD no matter what it takes.

The second part is rather subjective but I will choose to totally disagree for now. Weights can be adjusted till good form is attained for virtually all weighted exercises. The same can't be said for bodyweight exercises. I know CF uses a broomstick to teach squats. An external weight, even as light as a broomstick, is required. Why? Controlling an external weight is actually much easier than controlling one's own bodyweight. Why are there so many people lifting weights for muscles instead of doing gymnastics and breakdancing then? Both produce equally fine physiques, but going by the latter is much harder. Why do gymnasts start training at 8 and olympic lifters at 16? Controlling the body is harder and has higher mind-muscle-motor requirements than controlling an external weight.

I'm not ragging on bodyweight exercises. My points are:

1) Bodyweight-orientated programs for fat loss if the subject is fat and not conditioned to bodyweight training (Jerry is an exception), really bad idea
2) Easier to learn to control external weight than own bodyweight
3) Weights adjustable, bodyweight isn't

Wah never knew this pcb ah beng can be so articulate.

[Jonathan]

But really, is this a problem? It's not like you guys pay to do 300, and thus are highly unsatisfied that you didn't get your money's worth; you come for the camaraderie and fun (albeit painful at times). And more to the point, you come for the challenge, to do something different that you normally don't do during the weekdays. This exposes your strengths and your weaknesses, because you don't get to pick and choose.

If nothing else, this is invaluable.

This sentiment as shared by Phing is exactly how I feel.

No one said that we would be world class athletes by doing 300. Well, no one forced anybody to do 300. Nobody forces anybody to even bring equipment and stuffs.

We came together to train. Its not everyday that u see people who train strength, crossfit, bodybuilding style, powerlifting style, olympic lifting, heck.. any odd styles there is... come together to train. By training together, we give each other moral support, push each other to do things which we would not do on our own... WE share ideas, we share jokes, we share tears. We give each other advice, on training, stuffs that we know, etc. And, guess what... everything's free. Except for the entrance fees to E1, the bus fees, the cab fees, the petrol, the parking coupons, and the meals after the sessions.

COming together, any doubts we can ask one another. Just dont be too egoistic about it. Cannot do say cannot do lah, no one force u to do mah. And, I know for sure that we are looking out for each other's form as well. I for one would stop anyone from doing something dangerous or potentially injurious. Again, what are we looking for... to beat each other's time, or to beat your own previous efforts?

Let's not stop getting together for all the reasons everyone has mentioned.

The reflection and evaluation is good though as is the criticisims. We may need to rethink and retool some things so that we can have all the benefits while minimizing the risk of injuries.

And yes, it's a fun break from our usual training on our own.

Don't get me wrong hor, I ish not saying can meet only if everyone ish good form. I ish saying if want to talk about form, then either give people something they can do in good form or else don't comprain about form.

For me, everytime I get my ass down for training, I aim to make sure that I push myself. I am not looking forward to something which does not challenge me. I challenge myself. In doing all this, never in my mind have I tot that I would be the world's elite KB guy or anything like that. Thus, forgive me for not being too anal on KB form. As I try to constantly learn from others, I hope others will do the same too.

Eh fuck you, a normal kb guy and an elite kb guy will both do the same form. The only difference is a normal guy does 20, whereas an elite does 200.

[jerry.mobbs]

I'm not ragging on bodyweight exercises. My points are:

1) Bodyweight-orientated programs for fat loss if the subject is fat and not conditioned to bodyweight training (Jerry is an exception), really bad idea
2) Easier to learn to control external weight than own bodyweight
3) Weights adjustable, bodyweight isn't

Wah never knew this pcb ah beng can be so articulate.

hey why am i an exception?

body weight is adjustable

press up on knees
press up on toes
press up on rings
press up on rings with feet elevated

go and by coach sommer's book

some call it scaling

some call it sophistication

i call it common sense

[KEVIN LIM]

Wah never knew this pcb ah beng can be so articulate.

Eh CB fuck you, we can argue about this until the cows come home but I will still fuck more gals than you masturbate. So fuck you, stay away drugs, its making you sound like my mother.

[Weib]

hey why am i an exception?

Cause you're an old man.

[jerry.mobbs]

old age and cunning beats youthfulness and skill any day

[Jonathan]

hey why am i an exception?

body weight is adjustable

press up on knees
press up on toes
press up on rings
press up on rings with feet elevated

go and by coach sommer's book

some call it scaling

some call it sophistication

i call it common sense

You're an exception because I have the sneaky feeling that you are already proficient in bw exercises before you got fat, so being fat doesn't affect you the same way as fat people who don't train anything. If my guess is wrong, forgive me.

If that is called adjustable, then I can also say it's simply using easier different exercises to work up to more difficult different exercises. Nothing wrong with that, except it takes time before the actual exercise can be done, whereas with weights you can do the actual exercise immediately. Yar ok I'm nitpicking, I know about scaling, but my thinking is to do the actual exercise as soon as possible in order to practice it. Before I did rock bottom pistols I started from box, then stool, then rock bottom, but somehow I felt I was mastering one exercise and then the next step was learning another exercise, even though both are similiar.

And I'm not Louis pal, don't tell me to go buy this guy's book or read that guy's book. I don't fight authors VS authors or books VS books, it's a meaningless exercise in ego that only people like Louis do in order to appear knowledgable.

old age and cunning beats youthfulness and skill any day

I wish I could say I concur, but I am not old nor cunning yet, so I shall say I agree.

[Jonathan]

Wah never knew this pcb ah beng can be so articulate.

Eh CB fuck you, we can argue about this until the cows come home but I will still fuck more gals than you masturbate. So fuck you, stay away drugs, its making you sound like my mother.

You fuck more gals but I fuck more TIMES, fuck you understand? I fuck the same girl many many times still many many times more than you fuck 10 different girls once leh. Stay off the Power Walnut lar, it doesn't work.

[xarope]

Jonathan, in the spirit of team 300, I hereby nominate you the official exercise scaling person, whenever you turn up to one of our workouts.

Problem... Solved.

[KEVIN LIM]

Wah never knew this pcb ah beng can be so articulate.

Eh CB fuck you, we can argue about this until the cows come home but I will still fuck more gals than you masturbate. So fuck you, stay away drugs, its making you sound like my mother.

You fuck more gals but I fuck more TIMES, fuck you understand? I fuck the same girl many many times still many many times more than you fuck 10 different girls once leh. Stay off the Power Walnut lar, it doesn't work.

That is just sad, its like saying, you can and only know how to do push up and very good at push up thats all. But I can do HSPU, Deadlift, Muscle up, L-pull up, GHD Sit up etc.......
And one day when that same gal of yours is sick and tired of you fucking her missionary soooo many times, she will come and ask me to show her how to do HSPU, Deadlift...........etc (Now look at my avarta)

[Jonathan]

Jonathan, in the spirit of team 300, I hereby nominate you the official exercise scaling person, whenever you turn up to one of our workouts.

Problem... Solved.

Sheesh! I'm free tomorrow, but no one's turning up!

Wah never knew this pcb ah beng can be so articulate.

Eh CB fuck you, we can argue about this until the cows come home but I will still fuck more gals than you masturbate. So fuck you, stay away drugs, its making you sound like my mother.

You fuck more gals but I fuck more TIMES, fuck you understand? I fuck the same girl many many times still many many times more than you fuck 10 different girls once leh. Stay off the Power Walnut lar, it doesn't work.

That is just sad, its like saying, you can and only know how to do push up and very good at push up thats all. But I can do HSPU, Deadlift, Muscle up, L-pull up, GHD Sit up etc.......
And one day when that same gal of yours is sick and tired of you fucking her missionary soooo many times, she will come and ask me to show her how to do HSPU, Deadlift...........etc (Now look at my avarta)

Eh you chao turbine, lost to me in quantity now want to fight quality ah? Ok lor, if so where's your imagination? It's the other way round you pcb! You stick with one girl, can take your time experiment with sooo many position so many times. You pcb play with so many, THEY only want to do one position so you can faster finish and fuck off. Who's the sadded one? Nin nao hia, fuck off lar wannabe casanova.

[galapogos]

wah jon you never learn your lesson from playing with bryan ah now wanna play with kevin lim...

nevermind very entertaining i stand 1 corner see how you get pwn3d.

[kacie]

wah jon you never learn your lesson from playing with bryan ah now wanna play with kevin lim...

nevermind very entertaining i stand 1 corner see how you get pwn3d.

you do realise jon is getting better at this kind of stuff.

[galapogos]

better ya but i don't think that much better...bryan and kevin are sexperts

[aaron]

i think kevin will pawn, i look at his hair cant keep a straight face alr

[galapogos]

now look at louis hair also cannot keep straight face liao...

[KEVIN LIM]

Eh you chao turbine, lost to me in quantity now want to fight quality ah? Ok lor, if so where's your imagination? It's the other way round you pcb! You stick with one girl, can take your time experiment with sooo many position so many times. You pcb play with so many, THEY only want to do one position so you can faster finish and fuck off. Who's the sadded one? Nin nao hia, fuck off lar wannabe casanova.

Why waste so much time typing so much shit just to justify that you are a fucking loser who only has 2 choices 1. fuck that same old girl you have been fucking for the past 5 yrs and 2. fuck your right hand. Its ok to admit that you are the hardworking geek who sits at the front row of the class and didn't get to touch a girls hands until you reach 25 yrs old (and that doesn't count the coffe stall aunite whom you take the change from).
Come I show you the rope, I won't laugh at you I promise.

[KEVIN LIM]

i think kevin will pawn, i look at his hair cant keep a straight face alr

You think that is funny, you wanna know what is really funny? Its when I take the cupboard and make it a permanent part of your head that's funny.

[kacie]

i think kevin will pawn, i look at his hair cant keep a straight face alr

You think that is funny, you wanna know what is really funny? Its when I take the cupboard and make it a permanent part of your head that's funny.

why the hell are you so violent? tsk.

[KEVIN LIM]

i think kevin will pawn, i look at his hair cant keep a straight face alr

You think that is funny, you wanna know what is really funny? Its when I take the cupboard and make it a permanent part of your head that's funny.

why the hell are you so violent? tsk.

Its all the gay issues thats happening in the office and that strand of pubic hair on my desk just sparked it off.

[Bryan]

wahahaha........ pwr thread to read..... hohoho

[Steph_Parker]

i think kevin will pawn, i look at his hair cant keep a straight face alr

You think that is funny, you wanna know what is really funny? Its when I take the cupboard and make it a permanent part of your head that's funny.

why the hell are you so violent? tsk.

Its all the gay issues thats happening in the office and that strand of pubic hair on my desk just sparked it off.

the whole place sounds very gay with all its gay happenings, have i stepped into the correct place o_O?

[kacie]

i think kevin will pawn, i look at his hair cant keep a straight face alr

You think that is funny, you wanna know what is really funny? Its when I take the cupboard and make it a permanent part of your head that's funny.

why the hell are you so violent? tsk.

Its all the gay issues thats happening in the office and that strand of pubic hair on my desk just sparked it off.

then why you want to have the gay in your place? terrible. quarantine in one corner.