Sunday 24th May....

[Sufian]

Who's in?? And What's the poison??

[Jordon]

working paiseh!

and why not 24th?

[galapogos]

ya what happened to this weekend?

[Twxian]

yah rohs how come will jump one weekend ones

[Sufian]

paiseh... see wrongly...

haha

[galapogos]

You pick poison lor. I'm hoping for something lower reps more exercises, more 300ish. 21-15-9, wah sick of that haha...

[Sufian]

wah.. ok..

Am thinking about 5-6-7-8-9-10-11-12.... 8 exercises.... hardest to easiest.... maybe weighted to bodyweight.... 3 rounds for time...

[galapogos]

don't forget wet weather

[Jordon]

just set wet weather as death by barbell lah. until we get to do it. den change to others. haha

[galapogos]

I already did it. It was not fun. I don't think many of us are ready for it yet. I can see some potential injuries...

[Jordon]

hahah do the lower reps version loh, i'm sure i ain't ready. i do DT also cannot make it alr. haha

[Canuck eh]

Haven't been in a few weeks, deconditioned.

1. Keith

[xarope]

1. Keith
2. Phing - should be ok for sunday afternoon, very busy week though, haven't had a chance to even download the video footage from last week to work on it... any volunteers? Vic?

[xarope]

suggestion for WOD, tri-phase as follows:

1) 10 min sprint/run mechanics
5 mins AMRAP 60m runs/sprints

2) for time, 3 rounds:
6 deadhang pullups
8 (each leg) 1-H walking lunges 16kg KB
10 ring pushups (or dips?)
12 OHS swings 24kg KB
feel like adding something else, but keep in mind the sprints before, and the "finisher" below...

rest time as long as it takes for the first person in the next wave to finish...

3) finisher, AMRAP:
7 mins flowfit or equivalent full body @ "low-medium" intensity

[galapogos]

sounds good.

[Sufian]

If someone can teach me the flowfit.. I will be glad to do this.

[galapogos]

Can lah, the basics...I still remember it.

[peter]

me & adeline won't be coming down today, got something urgent last minute

[galapogos]

Since there aren't a lot of people today I'll just bring 1x16, 1x20 and a set of rings.

[xarope]

WOD, tri-phase:

1) 5 mins AMRAP 60m runs/sprints

2) for time, 3 rounds:
6 deadhang pullups
8 (each leg) 1-H walking lunges 16kg KB
10 ring pushups
12 OHS swings 20/24kg KB

Goi 4:41
Vic 5:13 (2nd time round 5:38, good job!)
Xian 6:13
Phing 6:40
Ryan 10:55

3) finisher, AMRAP:
7 mins flowfit or equivalent full body @ "low-medium" intensity
can't remember if it was 8 or 9 rounds, I think I finished 2 rounds at 1:30'ish, and took the rest nice and easy too, so probably 8.

[galapogos]

What's this one called?

And we haven't even named last week's one as well.

[nakorius]

What's this one called?

And we haven't even named last week's one as well.

Rocky's Pizza

[M.Hunter]

Rocky's Pizza

Hah, that's a good one!

[nakorius]

Rocky's Pizza

Hah, that's a good one!

Goi refuses to acknowledge it leh...

[Canuck eh]

What's up this Sunday?

It's been a while for me...

[xarope]

31 May 09 WOD proposal, another tri-phase:

1) warmup (e.g. 400m, 100m), then 60m flying burpees (normal pushup+jump burpees, but broad jump instead of vertical jump)

rest 5 mins

2) minimum 5 rounds (2min/round) work capacity 101
5 pullups
10 mountain climbers
15 burpees (pushup+vertical jump)
20 jumping jacks
(minimum 5: I think most of us can make it to 5 rounds without breaching the 2min mark, but once you do, finish off that round and stop)

rest 10 mins (or till previous wave finishes)

3) not sure what to finish off with, I was thinking swings, but we don't have that many KBs. Or just do flowfit again, but people might be bored.

I know, I know, we hate burpees (hence the WOD proposal)...