This weekend(29-30th)

Post by **galapogos** » Thu Nov 27, 2008 10:31 pm

Copy your names/equipment into the list guys!

Attendance/equipment check

1) Goi - 1x16kg, 1x20kg, 1xring
2) Manyu
3) Vic
4) Aaron
5) Bert - equipment?!
5) Keith - equipment?!
6) Elliot - equipment?!

Jordon, Sufian, Xian are you coming?

Jordon · Post by **Jordon** » Thu Nov 27, 2008 10:33 pm

i can only let you know er, on sat, i duno whether i going out to study with friends a not. hha. sunday afternoon hor?

Canuck eh · Post by **Canuck eh** » Thu Nov 27, 2008 10:37 pm

Can bring 2 kb, size will be based on needs. Would prefer a lift, but can make my way down. Can also bring an an wheel

Weib · Post by **Weib** » Thu Nov 27, 2008 10:51 pm

sat or sun?

Post by **galapogos** » Thu Nov 27, 2008 11:06 pm

SUNDAY AFTERNOON 430PM

aaron · Post by **aaron** » Fri Nov 28, 2008 12:27 am

wait wait wait hahaha what we doing. i more interested in eh track work

bells ah not so sure cos my hands complaining already hahaha. if plan good enough, i dont go airport pick up my girl- her flight comes in five haha. a good workout is as good as sex anyday, ALMOST as good at least ahhah.

Canuck eh · Post by **Canuck eh** » Fri Nov 28, 2008 10:28 am

Ok, so let's come up with a plan

pick a WOD to do that'll incorporate track work (Helen)?

separate some light track work from a more met/con type workout.

So far, it seems like we only have 4 KB, so that could limit choices.

flamekid · Post by **flamekid** » Fri Nov 28, 2008 11:29 am

1) Goi - 1x16kg, 1x20kg, 1xring
2) Manyu
3) Vic
4) Aaron
5) Bert - 1 x ring 1 x 20kg 1 x abwheel
5) Keith - equipment?!
6) Elliot - equipment?!

vicvic · Post by **vicvic** » Fri Nov 28, 2008 11:35 am

1) Goi - 1x16kg, 1x20kg, 1xring
2) Manyu
3) Vic - 1 abs wheel
4) Aaron
5) Bert - 1 x ring 1 x 20kg 1 x abwheel
5) Keith - equipment?!
6) Elliot - equipment?!

Canuck eh · Post by **Canuck eh** » Fri Nov 28, 2008 12:44 pm

1) Goi - 1x16kg, 1x20kg, 1xring
2) Manyu
3) Vic - 1 abs wheel
4) Aaron
5) Bert - 1 x ring 1 x 20kg 1 x abwheel
5) Keith - 2 KB (size depends on need), 1 ab wheel
6) Elliot - equipment?!

Post by **galapogos** » Fri Nov 28, 2008 2:14 pm

So far we have 6 people, pending Sufian and Xian...so 6 stations.

Here's what I suggest:
1a) 16kg per hand walking lunges(if enough bells) OR
1b) 16kg thruster
2) Pullups
3) Some form of sprint/run, probably ~50m to and fro
4) Ab-wheel
5) Ring dip(sub bar dip or ring pushup or regular pushup if you can't do ring dip)
6a) 12-16kg KB snatch(if enough bells) OR
6b) 20-24kg KB swing

20-30s rounds, however many rounds we can sustain

We will need:
1 Ab-wheels(done)
1 rings(done)
up to 3 16kg KB(only 1 now)
up to 1 20kg KB
up to 1 24kg KB

Canuck eh · Post by **Canuck eh** » Fri Nov 28, 2008 2:32 pm

Hmm transitions between the run station and everything else is the problem last time, especially using it for a barometer to time the stations. At TPY should be better, since we can just mark off an area on the bend that we could use, so, should be better.

Suggest we fix the number of reps instead of as many as you can in that time, otherwise, we compromise form in order to bump the counts. The goal would be to get x number of rounds until you can't continue or complete? I've put suggested reps in, I think it may be aggressive if there's no transition time included.

1a) 16kg per hand walking lunges(if enough bells) (20M) OR
1b) 16kg thruster (6/side)
2) Pullups (6)
3) Some form of sprint/run, probably ~50m to and fro
4) Ab-wheel (10)
5) Ring dip(sub bar dip or ring pushup or regular pushup if you can't do ring dip) (8)
6a) 12-16kg KB snatch(if enough bells) OR (10)
6b) 20-24kg KB swing (10)

Oh, so I could add 1x16 and the 24 if need be, but coming by public transit...

Sufian · Post by **Sufian** » Fri Nov 28, 2008 6:10 pm

one of my very close friends getting married on Sunday, and wants me to be there all the way. If it ends by 4, I will be there. No promises.

Post by **Twxian** » Fri Nov 28, 2008 8:26 pm

sunday i most probably cannot one

Post by **galapogos** » Sat Nov 29, 2008 12:07 pm

If it ends up 4 we'd need to meet up at 230 since people will be late. And starting at 3+, quite hot, I dunno. I'm ok but what about you guys. Besides, we end at 4, it's gonna be too early for dinner too.

Canuck eh · Post by **Canuck eh** » Sat Nov 29, 2008 1:19 pm

I've got softball in the morning. If it's 2:30, I will be squeezed for time to go home to grab my KB.

Based on this programming, I'll only bring 1x16KB.

The alternative is to carry my KB to my games... don't really fancy that one

Post by **galapogos** » Sat Nov 29, 2008 1:40 pm

Let's stick to 4:30 then.

Looks like attendance is as follows, unless anyone drops a Ninja smoke bomb on us.

1) Goi - 1x16kg, 1x20kg, 1xring
2) Manyu
3) Vic - 1 abs wheel
4) Aaron
5) Bert - 1 x ring 1 x 20kg 1 x abwheel
5) Keith - 1x16kg, 1 ab wheel
6) Elliot

So the program will be:

1) 20x 16kg per hand walking lunges
2) 6x pullups
3) Some form of sprint/run, probably ~50m to and fro
4) 10x Ab-wheel
5a) 8x Ring dip OR
5b) 8x Bar dip
6) 10x 20kg KB swing

Pray for no rain!

ElliottChow · Post by **ElliottChow** » Sun Nov 30, 2008 12:46 am

hey guys my apologies i dont think i can make it tmw, a high school friend of mine is in town for 2 days and i should see him tmw, cause i cant do it on monday.

aaron · Post by **aaron** » Sun Nov 30, 2008 12:00 pm

its gonna rain rain rain!

Post by **galapogos** » Sun Nov 30, 2008 12:17 pm

Yes just started raining here. If it doesn't ease up by 3+, then no need to bring your KBs, head to the Safra Gym straight.

aaron · Post by **aaron** » Sun Nov 30, 2008 12:18 pm

huh oh if rain still meeting ah. haha wheres the safra gym, what're we doing there!

Jordon · Post by **Jordon** » Sun Nov 30, 2008 12:20 pm

my house here sun very bright leh, is sibei de bright lo

flamekid · Post by **flamekid** » Sun Nov 30, 2008 12:53 pm

then can someone pls update the weather at 3+ near tpy area so we know whether to bring stuff anot. rings?

Jordon · Post by **Jordon** » Sun Nov 30, 2008 1:45 pm

my hse here goin rain! but goi there nt raining oreallys

Post by **galapogos** » Sun Nov 30, 2008 1:53 pm

nice and bright here, but with a slight drizzle. let's hope it clears

flamekid · Post by **flamekid** » Sun Nov 30, 2008 2:11 pm

eunos raining. heavy rain. if its still like that at 3 i'll be passing this round.

manyu882 · Post by **manyu882** » Sun Nov 30, 2008 2:17 pm

http://www.channelnewsasia.com/weather/districts.htm

the weather forecast says that early afternoon got thunderstom.. hopefully end soon

Post by **Twxian** » Sun Nov 30, 2008 2:22 pm

its raining at my house here

aaron · Post by **aaron** » Sun Nov 30, 2008 2:34 pm

yeah sorry guys think ill pass this round, my head feels bloody heavy and ive a bad throat ahha. gna hit the pillows now g'night.

flamekid · Post by **flamekid** » Sun Nov 30, 2008 2:37 pm

latest - eunos raining cats and dogs. most likely will be passing this round. damn the weather.

Goi's Fitness Forum

This weekend(29-30th)

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