June 5

"We have char bors"
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galapogos
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June 5

Post by galapogos »

Planning early. Who's on?

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Canuck eh
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Re: June 5

Post by Canuck eh »

yes. Am back home the next weekend

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Re: June 5

Post by galapogos »

GSS is still on, you sure you won't be LSSing again? ;)

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Re: June 5

Post by Canuck eh »

Pretty certain

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Re: June 5

Post by Ketua »

Should be ok for me
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Re: June 5

Post by vicvic »

i'm good. it's up to sufian to see whether the school's usable right? else it's TPY?

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Re: June 5

Post by ElliottChow »

Should be good but need to run for fathers day right after most likely, need a ride from kallang though

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Re: June 5

Post by galapogos »

sufian...?

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Re: June 5

Post by xarope »

I think I'm ok for this weekend...

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Re: June 5

Post by Canuck eh »

Sufian was at retreat or something at Dairy Farm. I'll SMS him in the morning.

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Re: June 5

Post by Canuck eh »

Sufian says good to go

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Re: June 5

Post by galapogos »

Great. 1630 ok?

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Re: June 5

Post by xarope »

WOD suggestion:

1) mobility/activation/warmup 15mins:
individual preference

2) skill work 10mins:
forward/shoulder rolls or cartwheels

3) explosive work 10mins:
LB: sprints 50m
UB: tall stance MB throws

4) WOD proper:
2 rounds of:
40m 1st round low prowler push, 2nd high prowler push
6 pullups (rings or otherwise, any grip ok)
6 reverse lunges/side (no weight), or burpees for the truly masochistic... (probably all of us?!?)
6 side-side pushups/side (1-H on MB, alternate each time)
6 heidens/side (lateral 1-leg jumps, http://www.youtube.com/watch?v=tA_YiRoPZtA)
6 KB C+J/side w/16 or 20kg
6 ab roller/ring fallout

but open to suggestions...

5) finisher:

lie on floor

but open to suggestions... :D

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Re: June 5

Post by ElliottChow »

We still On? Crazy rain no doubt

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Re: June 5

Post by galapogos »

Nobody said anything so it's still on I guess. We can do it in the shelter.

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Re: June 5

Post by Twxian »

ok im on for today goi what time at lorong chuan ?

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Re: June 5

Post by ElliottChow »

Can we do prowlers inside?

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Re: June 5

Post by Sufian »

Guys, time?

How many are we expecting?
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Re: June 5

Post by vicvic »

goi
keith
bruce
elliot
phing
wx
sufian
me

4:30pm jjc?

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Re: June 5

Post by Sufian »

pls confirm with me by sms by 3.30pm. Going out to do some errands.

see u guys later if its on.
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Re: June 5

Post by manyu882 »

goi
keith
bruce
elliot
phing
wx
sufian
victor
manyu!
POSB saving account no: 209-06968-7

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Re: June 5

Post by galapogos »

goi
joyce
keith
bruce
elliot
phing
wx
sufian
victor
manyu!

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Re: June 5

Post by Ketua »

Sorry guys I can't make it. :(
My bad.

You guys enjoy!
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Re: June 5

Post by xarope »

so confirmed? need to let sufian know ASAP if it's on

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Re: June 5

Post by galapogos »

I've already informed him half hour ago via SMS

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Re: June 5

Post by galapogos »

Times:

Joyce: 6:25
Xian: 8:01
Phing: 8:39
Manyu: 9:13
Goi: 9:21
Sufian: 9:58
Vic: 16:04
Elliott: 16:14

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Re: June 5

Post by xarope »

I believe Sufian, Elliott and Vic did 12 reps instead of 6 of everything

Guys, I'd just like to make one comment: if I asked you to sprint as much as you could in 10 mins, versus run as much as you could in 10 mins, we all will agree that you will definitely cover more distance by running versus sprinting in that 10 mins. But the type of work is substancially different between the two. Do keep that in mind next time, and don't let the workout deteriote into a jog versus a sprint, just work to your abilities!

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Re: June 5

Post by Sufian »

I tried my best but couldn't catch up with u guys. Good job everybody. And to think when we started at toa payoh years back, some of us could not even do 2 pull ups without stopping, and now that we have equipments in the place... we have come a long way!!
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Re: June 5

Post by ElliottChow »

Good job guys, i think we really do need to think abt makibg
our workouts 12 to 15 minutes. If we finish the thing , in 6 to 8 minutes i do question if its worth our time to get there, lug all the equipment out and put it back in for that short amnt of time

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Re: June 5

Post by galapogos »

I think the issue is keeping the intensity high. If our workouts last >10mins, intensity would drop unless we get really creative with exercise selection, rep ranges, etc to make ensure sufficient recovery among exercises. And that would limit our choices.

We can increase our work capacity over time, but only with consistency. We haven't had that in a while, but the last few weeks we've seen that coming back with almost weekly 300 sessions. That's a good start but let's not get carried away so soon.

Alternatively, those who think volume isn't sufficient can always do more on their own(more reps per lift, more total rounds), or we can do finishers, or we can do 2 (different?) shorter workouts with a 5-10min rest in between rather than 1 longer one.

btw, anyone wanna name this, and our previous few WODs, to go into the WOD list? :)

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