300, Sat 6 Dec 08 morning?

Weib · Post by **Weib** » Sun Dec 07, 2008 1:44 am

i tot need to collect fresh mutton?

Canuck eh · Post by **Canuck eh** » Sun Dec 07, 2008 2:39 am

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings

I think also Weixian, and maybe Elliott if he's not in Bali

"Jingle Bells" (I just know I don't want it called Keith)
Overhead lunges x 24 (16kg KBx1)
Ring pushups x 8
Squat jumps x 24
Pull-ups x 6
KB Swings x 10 (20kg or 24kg)
3 rounds for time

equipment is a limiting factor on this one. Suggestion is to do waves of 2, since rings will be limiting.

Suggested changes?

Post by **galapogos** » Sun Dec 07, 2008 2:45 am

24 Squat jumps after 24 lunges, done 3x, is...ambitious!

vicvic · Post by **vicvic** » Sun Dec 07, 2008 9:40 am

OVERHEAD LUNGES THEN SQUAT JUMPS?!?!?

time to take mc on tuesday

lips · Post by **lips** » Sun Dec 07, 2008 11:02 am

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings
5. Kev (if i'm coming, have to depend if i have the car), kb, how much do you all need? i have 1x8,12,16,24. Rings.

Post by **galapogos** » Sun Dec 07, 2008 11:27 am

I think bring the 12(in case some can't do 16kg overhead lunges), the 24, and the rings.

So we will have enough equipment for 3 per station, at least 3 people can go at once, maybe 4-5 if we stagger.

Canuck eh · Post by **Canuck eh** » Sun Dec 07, 2008 1:04 pm

Perhaps, 24 of each of those are ambitious, maybe 16 only to start may be better.

Just tried doing the overhead lunges, it could get interesting by the 3rd set

Post by **galapogos** » Sun Dec 07, 2008 2:02 pm

I say scale it down to 16 lunges 16 jump squats.

Canuck eh · Post by **Canuck eh** » Sun Dec 07, 2008 2:44 pm

16 oh lunges n jump square it is. Will think about a wet weather contingency as well

Post by **galapogos** » Sun Dec 07, 2008 3:02 pm

I think most of the KB stuff can be replaced with DBs in the Safra gym. IIRC they have 2 pairs of every weight. The only iffy one is the KB swings, doesn't feel the same swinging a dumbbell. Maybe a deadlift or clean instead?

Weib · Post by **Weib** » Sun Dec 07, 2008 3:44 pm

20kg can use the hex plate for swings.

lips · Post by **lips** » Sun Dec 07, 2008 8:54 pm

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings

Canuck eh · Post by **Canuck eh** » Sun Dec 07, 2008 9:49 pm

galapogos wrote:I think most of the KB stuff can be replaced with DBs in the Safra gym. IIRC they have 2 pairs of every weight. The only iffy one is the KB swings, doesn't feel the same swinging a dumbbell. Maybe a deadlift or clean instead?

In the event of rain, I think I'd change it so:

"Jingle Bells" (I just know I don't want it called Keith)
Overhead lunges x 16 (35lb or 15kg plate)
Ring pushups x 8 (if we can't set up rings, 115-135lb/50-60kg bench)
Squat jumps x 16
Pull-ups x 6
Deadlifts x 10 (135lb)
3 rounds for time

I've tried swinging the grip plates before and I don't like it because of clearance issues, so I'd substitute the hip movement.

Post by **galapogos** » Sun Dec 07, 2008 9:51 pm

Just make sure you print/write it out tomorrow

Jordon · Post by **Jordon** » Sun Dec 07, 2008 10:16 pm

hey i ask you ar. novena, nearest is toapayoh already right? if so i might be able to go find ya'll. just that ar, i won't be doing the workout, since i'll be late>_>

Post by **galapogos** » Sun Dec 07, 2008 10:32 pm

you can be our cameraman.

Jonathan · Post by **Jonathan** » Mon Dec 08, 2008 12:23 am

See you guys later.

Post by **Twxian** » Mon Dec 08, 2008 10:49 am

dun think i will be coming later not feeling very good today

vicvic · Post by **vicvic** » Mon Dec 08, 2008 12:13 pm

guys sorry man i don't think i can make it down today also. i'm short on the bloody moolah and given that it's raining, 8.50's really gonna take a toll on me.

Post by **galapogos** » Mon Dec 08, 2008 2:08 pm

Looks like it's just the 3 of us then.

Guys, you already know this by now since it's our SOP. If it rains we go to the Safra Gym. So, if this doesn't work for you please let us know before hand rather than on the day itself. Thanks.

Still 2 hours to let the sky clear and the track dry though...

vicvic · Post by **vicvic** » Mon Dec 08, 2008 2:56 pm

sry man, it's one of those days that when i wake up, open my wallet and wonder where the hell all the cash went.