4th Jan it is... Are u a Met-Con Ninja?

Sufian · Post by **Sufian** » Tue Dec 30, 2008 11:41 pm

Up for 300 again?

Canuck eh · Post by **Canuck eh** » Wed Dec 31, 2008 12:04 am

Always...

but I would prefer the Sunday this time, since I have lunch plans on Saturday.

Why don't you come up with an idea for the workout and we'll play around with it depending on people and equipment?

Sufian · Post by **Sufian** » Wed Dec 31, 2008 12:43 am

http://jerryhillfitness.com/blog/?p=154

check this out... the METCON NINJA.

We can replace the wall ball with KB thrusters. Or swings.

Canuck eh · Post by **Canuck eh** » Wed Dec 31, 2008 12:48 am

Bert's already a ninja, so you guys say...

Low equipment requirement.

KB thrusters is probably the closest proxy to a wallball type movement, but too bad we don't have enough KB to do two handed thrusters.

I say let's aim to be Met-Con Ninjas (77 pullups are going to kill me though)

Post by **galapogos** » Wed Dec 31, 2008 1:38 am

I wouldn't mind doing that, but yeah, not enough KBs...what weight are the subbed thrusters? Even 16kg sounds hard!

Sufian · Post by **Sufian** » Wed Dec 31, 2008 2:06 am

crossfit wallballs are subbed by 20lb db thrusters each hand.
That makes 40lb total. Which is 18.14kg.

I would say one 16kg KB, would suffice as it is definitely harder than DBs. But, how do u do thrusters with one KB?

Post by **galapogos** » Wed Dec 31, 2008 2:12 am

You can't...

xarope · Post by **xarope** » Wed Dec 31, 2008 7:38 am

We can just do 1-H thrusters, right? Just make sure to do one side then the other side the next round, or switch mid-round, failing which there'll be a slight imbalance due to one side doing 11 more than the other, but I think we'll survive...

I like it:
========
7 rounds for time

11 thrusters
11 Burpess
11 Pullups

If you bring it in under 18 minutes consider yourself a Met-Con Ninja!!
20 minutes or under, a Ninja in Trainingâ€¦
20+ minutes; keep at it Grasshopper!
========

Definitely need some sort of pacing strategy...

Other option is Angie:
========
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
========

This'll just plain hurt, I don't think even Goi can do 100 kipping pullups in a row...

Sufian · Post by **Sufian** » Wed Dec 31, 2008 7:47 am

Angie is brutal. I like it.

Jerry would be so proud of us. Haha

Canuck eh · Post by **Canuck eh** » Wed Dec 31, 2008 8:54 am

instead of doing 1H, we could grasp the bell by the ball instead of by the handle and use 2H to simulate the throwing motion of a wallball when doing thrusters?

xarope · Post by **xarope** » Wed Dec 31, 2008 9:45 am

that sounds like an injury waiting to happen, when the bell slips out of your slippery hands and hits the guy in front...

Post by **galapogos** » Wed Dec 31, 2008 2:01 pm

Keith I've tried that. It isn't as easy as it sounds. Yes looks like an injury waiting to happen, especially when done fatigued, though to appease Jerry, I have no data to support that

Anyway, Angie isn't really metcon anymore. You'll approach muscular failure way before that. Kinda like 300. A different kind of workout.

Canuck eh · Post by **Canuck eh** » Wed Dec 31, 2008 4:13 pm

Yeah, just tried it. There's no easy way to set it down. Not quite like a medicine ball with a handle...

It's settled then...we be ninjas!!!

Post by **galapogos** » Wed Dec 31, 2008 4:19 pm

It's gonna be hard being a ninja. About 2+min per round. I expect after round 3-4 it will all be downhill...our arms are gonna be dead from the pullups and pressing, and our legs are gonna be dead from the squats and burpees.

Sufian · Post by **Sufian** » Wed Dec 31, 2008 4:28 pm

Fwah... this is exciting. Ninja, bert better come.

xarope · Post by **xarope** » Wed Dec 31, 2008 5:29 pm

Considering it's really only 77 reps in total of each exercise, I reckon Sufian and I will easily make the 18 minutes, since we are used to high rep style workouts... famous last words...

In all seriousness, I think it's eminently doable for all; say 3 seconds per rep=99 secs, 60 secs rest per round => total 2:40 per round, so let's be generous and say 3 min/round, so 7 rounds=21 mins.

Pushing it a little and you'd be able to trim 1 min off and be a Ninja in training.

I reckon the first 2-3 rounds will be around the 2min mark, so that's already 3mins off the total 21min mark=>18 mins!

What a plan! Now, what was that quote about all plans coming apart once they hit reality...?

Important points to note about this workout, after viewing his video:
1) Pullups are typical crossfit kipping
2) Burpees are pushup+jump

And FYI I can't find my spare battery nor charger for my panasonic LX3, so if anybody can find me a charger, please buy it for me (just SMS me so I know), I went to SLS but nobody had any stock... grrr. So I may have to resort to my old FX7, but I don't know how good the video results will be.

Post by **galapogos** » Wed Dec 31, 2008 5:37 pm

If you're willing to McGuyver and have 2 metal conductors, check out what voltage your battery is. If it's around the 3.3-3.7V range, most likely you can connect it via the 2 metal conductors to your handphone/other camera's battery charger. They're usually about the same voltage. I did that for my old handphone the last time, charged it with my camera charger with some wire.

Canuck eh · Post by **Canuck eh** » Thu Jan 01, 2009 1:07 am

Just to keep track, ninja roll call

1. Sufian
2. Keith
3. Goi
4. Phing

xarope · Post by **xarope** » Thu Jan 01, 2009 7:31 am

what date/time did we decide on?

And yay, I found my charger and spare battery... whew.

vicvic · Post by **vicvic** » Thu Jan 01, 2009 9:22 am

1. Sufian
2. Keith
3. Goi
4. Phing
5. Vic

Canuck eh · Post by **Canuck eh** » Thu Jan 01, 2009 2:00 pm

I suppose same time, same place?

Sunday Jan 4, 430, TPY?

Weib · Post by **Weib** » Thu Jan 01, 2009 2:23 pm

okay 100 rep is out training opinion.
You guys enjoy.

Post by **galapogos** » Thu Jan 01, 2009 2:54 pm

We're doing Ninja not Angie. I also dislike the higher rep CF stuff, or stuff that takes longer than 20min.

Sufian · Post by **Sufian** » Thu Jan 01, 2009 3:18 pm

Doing NinjA lah Louis.... not 100 rep thingy..

Canuck eh · Post by **Canuck eh** » Thu Jan 01, 2009 5:42 pm

Maybe we haven't mentioned ninja often enough

Jordon · Post by **Jordon** » Thu Jan 01, 2009 6:11 pm

4th i think i nt free. update rater

flamekid · Post by **flamekid** » Thu Jan 01, 2009 7:15 pm

i might not be free... will try to make it... ninja leh... the pullups CONFIRM kill me ones....

Sufian · Post by **Sufian** » Thu Jan 01, 2009 7:15 pm

use band also can. Bring your own band.

Sufian · Post by **Sufian** » Fri Jan 02, 2009 12:54 am

I will try to bring my DBs. Have no car, but since the DBs can be separated, will try. I think I have a pair of 20lbs. Makes it perfect for the wallball substitute.

Post by **galapogos** » Fri Jan 02, 2009 1:07 am

Sufian wrote:I will try to bring my DBs. Have no car, but since the DBs can be separated, will try. I think I have a pair of 20lbs. Makes it perfect for the wallball substitute.

Ask your bro to join us, then can drive?