Elliott's in(Sep 06 2009)

[galapogos]

Any plans for tomorrow? Elliott wants to do his crazy workout. I don't mind, though it would be my 4th straight training day in a row and I'm playing tennis in the morning so I'll probably take it a little easy.

Also, where? TPY or Jurong?

[vicvic]

I might come depending on what time i'm done playing volleyball in sentosa

[ElliottChow]

its okay goi tdy doesnt count it was only the bar u lifted lol. I say at sufians gym so the sprints are easier

[xarope]

Wherever and whatever is fine with me, just let me know ahead of time so I can schedule some work around it (or vice versa). I'll try to do some tonight remotely, just in case.

[Jordon]

if jurong i going!

[Sufian]

whoever's coming, 4.30pm at the gate. Please confirm attendance by 12pm tomorrow(Sunday) so I know who to wait for.

[ElliottChow]

I'm in keith or phing can i hitch a ride with you to sufians place again?

[xarope]

I'm in keith or phing can i hitch a ride with you to sufians place again?

sure. 4.10 at the gas station/bus stop again.

[Twxian]

i should be in

[Canuck eh]

how heavy are we swinging?

I'm gonna be in trouble tomorrow. Have blisters on my index finger from batting today...

[M.Hunter]

I'm going...

[galapogos]

I'm going but will be a zombie. Not asleep yet and waking up at 7...zzz

[ElliottChow]

are we still on today? Cause i would assume most places would be still soaking wet at 4:30

[xarope]

There's plenty of covered space at jurong, we can flip tyres, do pullups/ring work, KBs, box jumps etc. Just won't run if it's still pouring.

(anyway, I just walked back from yoga, pretty much ok now, bit of drizzle)

[vicvic]

i'm coming down. but my legs feel like jelly

[ElliottChow]

okay cool

phing can i catch a ride again?

todays workout

20 kbs swings
20 pullups
20 ring dips
20 burpees/box jumps
20 ab roller/hollow rock/ knees to elbows or 20 clean & press


3 times. 2 min rest. + 1 round around track. after each set. Since track is slippery please got at own pace when running.

[xarope]

Interesting, how about something along these lines:
3 rounds (2min rest in between):
2x250kg tyre flip
4x200kg tyre flip
20x <See below>
20x <See below>
possibly 400m to finish off each round, depends on how many people we have today

Round 1:
- 20xKB C+J
- 20xKTE/ab roller
Round 2:
- 20xpullups
- 20xring pushups
Round 3:
- 20xbox jumps
- 20xKB swings

[vicvic]

weather seems good. lets add wall climbs between each exercises.

[Canuck eh]

The proposed wod sounds interesting, but I think I'll have to take a pass today. Need to spend some time studying for my exam at the end of the month. May be interested in dinner though.

[ElliottChow]

phing's idea looks good, im a go for it.

[xarope]

Warmup:
2x~80m? tyre drag
5x40m? suicides (2min rest)

WOD "Elliott's in"?
2 rounds for time:
20x box jumps
20x KB C+P - 16kg/20kg
20x 1H-KB swing 16kg/20kg
20x Wall climbs/Ring Dips
20x Pullups

Sufian 15:15 (all wall climbs)
Phing 17:37 (all wall climbs)
Vic 19:50 (all wall climbs)
Elliott 20:35 (ring dips)
Goi 22:35 (all wall climbs)
Weixian 23:42 (some wall climbs, some ring dips)
Man Yu 27:05 (all wall climbs)
Ryan 27:05 (all wall climbs?)

g..o..o..d..j..o..b.. all!

[galapogos]

You forgot to mention i did an extra 80 reps!

[M.Hunter]

I did ringdips the 2nd round... Well only the first 7-8 were legit..

[xarope]

You forgot to mention i did an extra 80 reps!

That's coz you're so pro and hardcore!

Come on, when we say 20 C+P, we normally specify if it's 20 PER hand, versus 20 total.

Or e.g. we'd specify a 'Xian wallclimb, which would be 1 rep=going up, 1 rep=coming down... versus a normal wall climb, which is 1 rep for the whole movement

[galapogos]

hey, it could b 1 rep per side also! gotta avoid muscular imbalance u know!

[xarope]

I was thinking, since Jurong has crash mats, we should in future try to incorporate more body-awareness movements for the "warmup" (other than sprinting like crazy and dying a horrible death); e.g. cartwheels, rolls etc. Vic would also be able to teach us some parkour movements that would help in day-to-day athleticism. And there's some interesting CST mobility stuff...

[vicvic]

at the rate we're progressing we might actually be able to build a Team 300 SOC.