Sunday 14 June 2009

[galapogos]

Who's in?

We can re-use Phing's idea from last week's no-go.

1) warmup
your own stuff e.g. mobilization, activation, 400m runs etc

2) prep
2mins sprint technique/warmup
5mins 60m sprints

3) WOD
3 rounds:
6 ring pullups
8 clap pushups
10 half TGU w/16kg KB (5 each side)
12 lateral lunges (6 each leg)
~4-5 mins?

4) cooldown
7mins flowfit or alternative low-medium intensity full body movement (some KB swings?)

Or use Rock Lee's coming of age workout
21 Pullups
21 KTE
21 Ring Dips
21 C&J
21 KB Swings
21 Lunges
21 Burpees (pushup + jump)

[Canuck eh]

I think I can, I think I can

[Steph_Parker]

I think I can, I think I can

yes you can, yes you can.

[vicvic]

I think I can, I think I can

yes you can, yes you can.

how about you

[Steph_Parker]

I think I can, I think I can

yes you can, yes you can.

how about you

i'm tired.

[M.Hunter]

won't be going tomorrow.. have got things to do...

[xarope]

I should be ok, managed to finish up a lot of stuff late last night and early this morning, hence why I managed to make an appearance at CFSG. Tomorrow I'll still be at work, but I think I only have about 3 hours of work to get through (budgeted 4 hours, which takes me to just before 5pm), fingers crossed.

Whichever WOD is fine by me.

[vicvic]

i will come if i managed to wake up on time

[Twxian]

will be coming

[Sufian]

coming also.

[peter]

won't be coming today

[vicvic]

i'll be late

[galapogos]

I'll be a bit late also, leaving in 5-10min.

Elton and mom are coming, so Phing I hope you have some 8-12kg KBs.

[xarope]

argh, I only brought 2x16kgs (Keith's and mine). And I'm at the office.

[xarope]

Preparation:
~20m sprints tag team between 7 people (I did 10 sprints, ~6mins)

Rock Lee 21:
21 Pullups
21 1H Swings 16kg KB
21 1H OH Lunges 16kg KB
21 Ring Dips
21 KTE
21 C+J 16kg KB
21 Burpees

Some people did 21 reps, the rest did 3 rounds of 7

Times:
Sufian 729 (21 reps with 20kg KB)
Keith 8:35
Goi 8:43
Rock Lee 9:01 (21 reps with 20kg KB)
Phing 10:21 (21 reps)
Audrey 13:50
Weixian 14:10
Elton 15:27

Finishers: Leg Matrix
24 squats
24 lunges (12 each leg)
24 jump squats
24 jump lunges (12 each leg)

[Bryan]

wah wei xian so fast...

[Twxian]

wah trying to suan moi ...