Sun Jul 25

Post by **galapogos** » Sat Jul 25, 2009 11:26 am

Don't know if I'm well enough to do the WOD, but it's 1 week away from the big 300 so we better get our asses in gear! Who's coming?

Post by **Twxian** » Sat Jul 25, 2009 2:48 pm

im in

Sufian · Post by **Sufian** » Sat Jul 25, 2009 8:27 pm

in also.. but hopefully no running.

Run too much liau.

xarope · Post by **xarope** » Sat Jul 25, 2009 10:33 pm

I don't think I can make it, I just finished 15 hours in a corporate retreat (I cut my allocated 2 hour presentation to 1 hour to help speed things up, and it still ran overtime) and another close-to full day tomorrow.

Canuck eh · Post by **Canuck eh** » Sat Jul 25, 2009 11:14 pm

I have a 5pm eat-it-and-beat-it, I mean wedding, so I'm out...

Post by **galapogos** » Sun Jul 26, 2009 1:50 am

looks like just the 3 of us then...awesome.

M.Hunter · Post by **M.Hunter** » Sun Jul 26, 2009 6:13 am

Ehh i also cannot make it..

ElliottChow · Post by **ElliottChow** » Sun Jul 26, 2009 6:43 am

im most likely out too, presentation i have to finish up

Post by **galapogos** » Sun Jul 26, 2009 1:17 pm

OK then. Sufian, Xian, let's stick to our plan.

Post by **galapogos** » Sun Jul 26, 2009 8:37 pm

"And then there were 4"
3 rounds, AMRAP

Code: Select all

                          | Round 1             | Round 2             | Round 3             |
                          | Goi Xian Sufian Vic | Goi Xian Sufian Vic | Goi Xian Sufian Vic |
250kg tire flip           | 5   6    5      5   | 5   5    5      4   | 5   6    4      4   |
5kg medicine ball slam    | 26? 31   66     34  | 27? 33   56     34  | 34  30   53     29  |
20kg KB clean+jerk/press  | 17  12   22     8   | 15  12   20     8   | 14  10   20     6   |
28" box jump              | 15  21   15     15  | 15  17   15     15  | 15  20   15     11  |
Rest                      |

Vic subbed the 200kg tire, other than that everything else was the same.

Canuck eh · Post by **Canuck eh** » Sun Jul 26, 2009 10:27 pm

AMRAP/1 min?

Post by **galapogos** » Sun Jul 26, 2009 10:31 pm

Canuck eh wrote:AMRAP/1 min?

oops, yes 1min

Canuck eh · Post by **Canuck eh** » Sun Jul 26, 2009 10:34 pm

I guess you guys went to Sufian's school today? Nice change of pace... How the hell do you get that many slams in a minute?

Sufian · Post by **Sufian** » Sun Jul 26, 2009 10:34 pm

BTW, the time with Crossfit has boosted the fitness of our gentle giant Weixian. Not only that, he is a much leaner giant now. Props to the CFSG team of Kevin, Ree and Louis.

Post by **galapogos** » Sun Jul 26, 2009 10:35 pm

Canuck eh wrote:I guess you guys went to Sufian's school today? Nice change of pace... How the hell do you get that many slams in a minute?

Yup JJC. Nice place actually, lots of options, though it's more spread out than the TPY stadium fitness corner. Hence transitioning took some time.

Sufian was basically dribbling the med ball with 2 hands

Sufian · Post by **Sufian** » Sun Jul 26, 2009 10:36 pm

Canuck eh wrote:I guess you guys went to Sufian's school today? Nice change of pace... How the hell do you get that many slams in a minute?

Slams i do almost everyday in school to kill time.. thus it was easy for me to coordinate. 5kg medicine balls not that heavy.

Canuck eh · Post by **Canuck eh** » Sun Jul 26, 2009 10:38 pm

That ain't a slam! Should be from overhead, no?

Sufian · Post by **Sufian** » Sun Jul 26, 2009 10:41 pm

if it aint from overhead, then the ball wont bounce.

Canuck eh · Post by **Canuck eh** » Sun Jul 26, 2009 10:47 pm

Then I'm quite impressed! I was thinking of ones with a wind up behind-the-head...

but I guess you're more like this guy

I mean technique-wise...

Weib · Post by **Weib** » Sun Jul 26, 2009 11:16 pm

Sufian wrote:BTW, the time with Crossfit has boosted the fitness of our gentle giant Weixian. Not only that, he is a much leaner giant now. Props to the CFSG team of Kevin, Ree and Louis.

no props to me, I've done nothing in what he has achieved for himself.. =)

Anyway I prefer CF's med ball slam because its safer during fatigue -
http://media.crossfit.com/cf-video/Cros ... lSlams.mov

Follow thru into a squat so that you can keep your lower back safe.

xarope · Post by **xarope** » Mon Jul 27, 2009 6:37 am

Darn, I missed all the fun

KEVIN LIM · Post by **KEVIN LIM** » Tue Jul 28, 2009 6:02 pm

Sufian wrote:BTW, the time with Crossfit has boosted the fitness of our gentle giant Weixian. Not only that, he is a much leaner giant now. Props to the CFSG team of Kevin, Ree and Louis.

would love to accept your kind words bro but I couldn't take credit for something i didin't do. I think maybe he was dieting?

Post by **galapogos** » Wed Jul 29, 2009 7:24 pm

Tom just discussed with him committee members, and they're not very comfortable with us holding it after hours. He's ok with us holding it within operating hours though, but not this week as SWF is holding their performance evaluation till 1pm, so we've decided to move it to next week 8 Aug 2009 after CFSG's last session of the day(about 1130-12ish). I know Elliott will be happy, but can the rest of you in the list make it?

kacie · Post by **kacie** » Wed Jul 29, 2009 11:06 pm

still out.

Post by **galapogos** » Wed Jul 29, 2009 11:10 pm

doh...why did I post it in this thread

Goi's Fitness Forum

Sun Jul 25

Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25

Re: Sun Jul 25