Mar 6

Bryan · Post by **Bryan** » Tue Mar 01, 2011 9:18 am

Let's go let's go
JJC 430pm??

Post by **galapogos** » Tue Mar 01, 2011 9:45 am

Yeah should be ok.

Canuck eh · Post by **Canuck eh** » Tue Mar 01, 2011 12:31 pm

xarope · Post by **xarope** » Tue Mar 01, 2011 10:44 pm

I should be OK, I'll slowly rachet up (and taper down) the WODs in preparation for our anniversary in July/August.

Ketua · Post by **Ketua** » Wed Mar 02, 2011 8:53 am

May be Sufian can help submit the same list for clearance.

xarope · Post by **xarope** » Wed Mar 02, 2011 9:07 am

Is Sufian ok for this sunday? If not, we'll need to check on TPY and make sure there's no games etc going on that would preclude us from using the facilities.

Post by **galapogos** » Wed Mar 02, 2011 9:36 am

He said last sunday that he would just submit the same list to the guard house

Bryan · Post by **Bryan** » Wed Mar 02, 2011 10:04 am

Pwr!!! If tpy cannot I think can use bishan stadium

But I still love JJC

Post by **galapogos** » Wed Mar 02, 2011 10:42 am

Bishan got no pullup bar though...if TPY cannot maybe Serangoon, wahahaha...

Canuck eh · Post by **Canuck eh** » Wed Mar 02, 2011 11:07 pm

so let's get some ideas going and dinner ideas as well.

Funny enough, the only part of me that really had DOMS after Sunday was my abs.

My lower back was tight the next morning, but all things considered, not bad

Sufian · Post by **Sufian** » Thu Mar 03, 2011 5:40 am

I will confirm today...

cause sunday i have just been told to ref a game at yck stadium at 3pm. still unconfirmed sms, so i will check again

Sufian · Post by **Sufian** » Thu Mar 03, 2011 2:42 pm

ok, I refused the game...

Now, to make it official... can i have...

Name: Sufian
IC: S8036095I
Contact Number: 90602493
Vehicle Number: FBB5649L

Name:
IC:
Contact Number:
Vehicle Number:

Was requested to get this info so that I can just create a list for a number of weeks instead of 1 week at a time.

Regards
Sufian

Post by **Twxian** » Thu Mar 03, 2011 2:43 pm

i dun think it is wise to post such information on a forum.....

Sufian · Post by **Sufian** » Thu Mar 03, 2011 2:53 pm

yah hor... sms me lah then...
please use same format.

Regards

xarope · Post by **xarope** » Fri Mar 04, 2011 6:14 pm

Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side

WOD
6->1 of:
tire flip (sub 2xburpees)
1-arm pushup (change arms as often as you want; total e.g. 6 reps, not 6*2=12 reps)
pistol (change legs as often as you want; total as above)
ring pullup
ring fallout
low wall

epilogue
?!?

21 reps*6 movements guesstimate ~8-10mins
yes I'm aware it's an odd number for the single-limb stuff
going from low wall back to tire flip isn't the best, but not sure where else to place it, unless it's tire flip -> low wall -> etc?

Post by **galapogos** » Fri Mar 04, 2011 7:16 pm

IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)

Bryan · Post by **Bryan** » Fri Mar 04, 2011 7:34 pm

i m still having bad cough but i will still b there

xarope · Post by **xarope** » Sat Mar 05, 2011 9:19 am

galapogos wrote:IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)

Point taken, I guess I'll slowly introduce them over the course of the next few workouts.

Once the tire flip and low wall are in there, it's a bit difficult to put in traditional movements since these large movements do broach more than one, but I get your point. OK will tweak (please excuse the incoherence, came up with the workout whilst working on a server crash the last 3 days, ~6 hours sleep in 72 hours not good, definitely zombie mode)

xarope · Post by **xarope** » Sat Mar 05, 2011 9:25 am

Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side

WOD
6->1 of:
tire flip (sub 2xburpees)
low wall (sub 2xbox jumps)
walking lunge (head towards pullup bars)
ring pullups (sub 2xinverted row)
walking inchwork back towards tire/KB (core)
KB clean & press 16kg

epilogue
?!?

not sure about the low wall/box jumps, is that redundent considering the tire flip?

Post by **galapogos** » Sat Mar 05, 2011 10:00 am

Well just coz the tire and low wall are there doesn't mean we have to use them every time. If it fits into the program great, if not we could fit something better in.

xarope · Post by **xarope** » Sat Mar 05, 2011 10:35 am

we did do a 400m team tire flip before as finisher, so if people are ok with that...?

Post by **galapogos** » Sat Mar 05, 2011 10:46 am

If I remember correctly, that's called "Wednesday" for sufian...

Canuck eh · Post by **Canuck eh** » Sat Mar 05, 2011 11:23 am

I think I'm going to take a pass this week.

Today's a write-off with family stuff and I need tomorrow to study for my exam on the 24th

Sufian · Post by **Sufian** » Sat Mar 05, 2011 7:34 pm

Damn shagged... tomorrow is D Day...

See u guys tomorrow!

Post by **Twxian** » Sun Mar 06, 2011 5:36 am

i also will not be able to make it tomorrow

xarope · Post by **xarope** » Sun Mar 06, 2011 6:53 am

Sufian wrote:Damn shagged... tomorrow is D Day...

See u guys tomorrow!

Umm, you should be tapering the last few days before your event... !

Sufian · Post by **Sufian** » Sun Mar 06, 2011 2:48 pm

guys, is it on today?

Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!

Thanks

xarope · Post by **xarope** » Sun Mar 06, 2011 3:31 pm

Better have a rest, Sufian. We'll cancel it today.

Bryan · Post by **Bryan** » Sun Mar 06, 2011 9:01 pm

Sufian wrote:guys, is it on today?

Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!

Thanks

its good to rest....i felt the same way last week and i m out for whole week till nw...still sick and i need antibiotics...

Sufian · Post by **Sufian** » Thu Mar 10, 2011 5:59 am

take note: 11th to 14th march... away to KL with JJC for overseas sports camp

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