Dec 20

Canuck eh · Post by **Canuck eh** » Sun Dec 14, 2008 8:48 pm

Just finished today's workout, good one today with the running mixed in between and already looking forward to the next. Anyone up for Saturday morning? Sunday I'll be away so this'll be the best time for me.

Sat Dec 20, 10am
1. Keith

once we have an idea of numbers and weather permitting, we'll figure out a program.

Post by **galapogos** » Sun Dec 14, 2008 9:01 pm

That's fast! You're efficient.

Sat Dec 20, 10am
1. Keith
2. Goi

Canuck eh · Post by **Canuck eh** » Sun Dec 14, 2008 9:19 pm

I have the shortest distance home

!

flamekid · Post by **flamekid** » Sun Dec 14, 2008 10:11 pm

wont be making it if the kb meets are at 10.

xarope · Post by **xarope** » Mon Dec 15, 2008 6:28 am

Sat Dec 20, 10am
1. Keith
2. Goi
3. Phing

hey maybe we can do a KB workout? Bert... Bert? Anybody see where the ninja went?

Post by **Twxian** » Mon Dec 15, 2008 9:27 am

im up for saturday mornings

Canuck eh · Post by **Canuck eh** » Mon Dec 15, 2008 11:27 am

xarope wrote:hey maybe we can do a KB workout? Bert... Bert? Anybody see where the ninja went?

What do you have in mind?

flamekid · Post by **flamekid** » Mon Dec 15, 2008 2:29 pm

ninja back in action, but going for herman's kb class thingy. =D

Weib · Post by **Weib** » Mon Dec 15, 2008 3:26 pm

flamekid wrote:ninja back in action, but going for herman's kb class thingy. =D

Go hongkong never buy good stuff meh?

Jordon · Post by **Jordon** » Mon Dec 15, 2008 11:10 pm

HEY SINCE U GUYS ARE DOING KB WORK EVERYONE GO TO HERMAN'S PLACE! ITS STILL AT TOA PAYOH!

Post by **galapogos** » Mon Dec 15, 2008 11:58 pm

Sat Dec 20, 10am
1. Keith
2. Goi
3. Phing
4. Xian
5. Sufian(told me over sms)
6. Henry(likely, told me via msn)
7. Jordon(needs to choose between 300 and flowfit)
8. Louis(or lose his full pack)

Weib · Post by **Weib** » Tue Dec 16, 2008 12:18 am

wah black mail..okok i'll be coming...

Jordon · Post by **Jordon** » Tue Dec 16, 2008 12:21 am

can it be shifted to 11? gives some ppl more zz time and me time to rush down from herman's place!

if you all are rushing then its okay..

Canuck eh · Post by **Canuck eh** » Tue Dec 16, 2008 2:49 pm

Looks like could be a big turnout, good to see Henry out again, been a while.

This is going to require a lot of bells

Weib · Post by **Weib** » Tue Dec 16, 2008 3:05 pm

that if it doesn't rain...weather this week is iffy.

Weib · Post by **Weib** » Wed Dec 17, 2008 6:22 pm

i got an idea for a work out -

The 1 -

1 min of

KB Clean and jerk
Mountain climber
KB Swings
Burpees
Push up
Rest

3 rounds.

xarope · Post by **xarope** » Wed Dec 17, 2008 8:44 pm

Weib wrote:i got an idea for a work out -

The 1 -

1 min of

KB Clean and jerk
Mountain climber
KB Swings
Burpees
Push up
Rest
3 rounds.

You need to have some sort of reference target as well otherwise it'll be 10 leisurely reps of everything...

say 3 rounds of 1 min of 5 exercises w/1min rest in between, take average of 3 rounds as your score...

if we are doing this w/kevin, we should do some flowfit... it'll be fun for those that have never done it before!

xarope · Post by **xarope** » Wed Dec 17, 2008 8:57 pm

Alternate workout suggestion:

The One - 1 circuit consists of:
KB snatch
KB C+P
Asymmetrical pushup w/KB (dynamic pushup to other side)
mountain climber
Pistol/Lunge

3x3 minute rounds, 1 min rest in between

score is how many circuits you can do in each round

Weib · Post by **Weib** » Wed Dec 17, 2008 9:02 pm

i'm abit hesitant with snatches, its because of it i injured my RC.. but i'll do others..

Post by **galapogos** » Wed Dec 17, 2008 9:13 pm

The One looks good, but I assume it's both sides per rep?

xarope · Post by **xarope** » Wed Dec 17, 2008 9:40 pm

galapogos wrote:The One looks good, but I assume it's both sides per rep?

Naturally, unless you've only one capable arm at that time.

BTW I didn't include pullups or ring work, as I assume if we do this with Herman's KB group there won't be ready access to pullup/monkey bars.

Weib · Post by **Weib** » Wed Dec 17, 2008 9:45 pm

i tot herman pulled out already?

Post by **galapogos** » Wed Dec 17, 2008 9:47 pm

Yes I believe we're doing our own thing now. No longer with Herman. Too many variables.

xarope · Post by **xarope** » Wed Dec 17, 2008 10:00 pm

oops, ok. Then the One might be too difficult to do unless everybody has their own KBs.

Weib · Post by **Weib** » Wed Dec 17, 2008 10:04 pm

all we need is about 4 kbs 2 16s 2 20s.
thats why i selected body weight exercises.

xarope · Post by **xarope** » Wed Dec 17, 2008 10:08 pm

If we are doing at TPY stadium again I'd love to incorporate some 400m running in there... I know you guys cringe when I suggest this though...

manyu882 · Post by **manyu882** » Wed Dec 17, 2008 10:15 pm

yes! i'm going. if smack down postpone. sufian, if u got go using car can tong pang bo?

Weib · Post by **Weib** » Wed Dec 17, 2008 10:15 pm

Example #1
15 seconds, Prowler push
15 seconds, rest
15 seconds, squat jump
15 seconds, rest
15 seconds, sledgehammer or medicine ball chops
15 seconds, rest
15 seconds, kettlebell swing
15 seconds, rest

Keep working through the medley until the five-minute period is up.

AC has some crazy programing

Canuck eh · Post by **Canuck eh** » Wed Dec 17, 2008 11:48 pm

We don't have a prowler, medicine ball, sledgehammer or medicine ball.

No point in suggesting something that doesn't work...

I like the idea of 400's though, it really kicked my butt last week and it places different demands on your energy systems.

Most people who are coming have KB's. Other than drivers who may have more flexibility, can everyone commit to bringing 1?

Post by **galapogos** » Thu Dec 18, 2008 9:18 am

Exactly.