WORKOUT SUGGESTIONS FOR 11/01/09

KEVIN LIM · Post by **KEVIN LIM** » Mon Jan 05, 2009 10:18 am

Hello to u all buddies. Here are just some suggestions for this Sunday's Workout (NOT a must, just suggestions)

Workout 1

4 Rds
400m
50 Squats

OR Workout 2

21,15,19 + 400m
DB Clean + Jerk (Full Clean Squat. Prescribed weight is 45#)
KTE (Knees to Elbow)

Warm Down or Skill Transfer

Choice of either KB work or Gymnast work like Muscle up and HSPU

vicvic · Post by **vicvic** » Mon Jan 05, 2009 11:18 am

KEVIN LIM wrote: 21,15,19 + 400m

what does this mean ah?

Canuck eh · Post by **Canuck eh** » Mon Jan 05, 2009 11:24 am

First round 21 reps of the prescribed exercies and a lap at the end of it
Round two 15 reps and a lap
Round three 9 reps and a lap

Bryan · Post by **Bryan** » Mon Jan 05, 2009 11:32 am

shall we include dips??

Weib · Post by **Weib** » Mon Jan 05, 2009 11:32 am

I think work out 1 scaled down within ladder format would be great -

400 - 20 squats -15 swings - 10 burpees -5 chins

So it'll be more balance and not to taxing that we take too long to recover.

Bryan · Post by **Bryan** » Mon Jan 05, 2009 11:36 am

can we make it earlier on Sundays?? Like b4 lunch?? SO after tt i could join u guys for a meal...

Post by **galapogos** » Mon Jan 05, 2009 12:27 pm

I was actually thinking of revisiting some of the earlier workouts in our repertoire, to see if we've actually progressed? Seems like a good thing to do being a new year and all...

KEVIN LIM · Post by **KEVIN LIM** » Mon Jan 05, 2009 12:44 pm

The workouts are highly scalable but it would a good chance to put the body to the test and see how well it processes oxygen and blood to the working muscles.

I would really love to try out the previous workouts like what Goi has suggested even though I have never attempted before. That would be fun

vicvic · Post by **vicvic** » Mon Jan 05, 2009 12:58 pm

i'm fine with both options. but this sunday it's got to be in the morning, i've got to be at marine crescent in the afternoon

Canuck eh · Post by **Canuck eh** » Mon Jan 05, 2009 2:35 pm

I'm fine with either Goi's or Kevin's option. Preference is for the same time... Sunday morning's have church, though can attend an earlier service if it is the late morning.

If we revisit, do you have a workout in mind?

Weib · Post by **Weib** » Mon Jan 05, 2009 6:00 pm

lets start over!
start from the first exercise we came up with then cycle it thru the last one then come up with new ones..

Post by **galapogos** » Mon Jan 05, 2009 6:02 pm

Weib wrote:lets start over!
start from the first exercise we came up with then cycle it thru the last one then come up with new ones..

Well we don't need to start over. The first few WODs we came up with only existed because we didn't have KBs then. They were mainly BW ladders, and I think we all agree that we don't like ladders for metcon work.

We can skip all the "unnamed" stuff and start with those with names. There are a few good ones there, especially those with the 400m.

Jordon · Post by **Jordon** » Wed Jan 07, 2009 12:15 am

Put at 4.30 ah this week one. sunday

The workout you all settle.

aaron · Post by **aaron** » Wed Jan 07, 2009 12:17 am

hahaha we all hate 400metre runs, why dont we do JUST that, like 400m intervals until we meet mr pukey, that will be quite soon lol.

Post by **galapogos** » Wed Jan 07, 2009 12:28 am

Workout has been drafted. HUAT AH!!!

Sufian · Post by **Sufian** » Wed Jan 07, 2009 12:29 am

galapogos wrote:Workout has been drafted. HUAT AH!!!

that one is for next week lah.

Post by **galapogos** » Wed Jan 07, 2009 9:45 am

Sufian wrote:
galapogos wrote:Workout has been drafted. HUAT AH!!!
that one is for next week lah.

oops

aaron · Post by **aaron** » Wed Jan 07, 2009 7:42 pm

then this week, is 400m xmr vomit?

Post by **galapogos** » Wed Jan 07, 2009 7:44 pm

aaron wrote:then this week, is 400m xmr vomit?

knock yourself out.

Sufian · Post by **Sufian** » Wed Jan 07, 2009 7:51 pm

aaron wrote:then this week, is 400m xmr vomit?

U coming or not? Never see u b4....
Maybe we can do this, but think about the others.

Attendance, Camaderie and support is most important in going through these metcon events. 400m intervals later most don't want to come.

aaron · Post by **aaron** » Wed Jan 07, 2009 7:53 pm

haha ps la

cos ah always the timing so steady i gotta coach or sth sian lol

true true, supporting each other aha i try i try

vicvic · Post by **vicvic** » Wed Jan 07, 2009 8:02 pm

or lets try workout 2 but instead of 400m we do 100m sprints instead

Bryan · Post by **Bryan** » Wed Jan 07, 2009 10:07 pm

i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

Canuck eh · Post by **Canuck eh** » Wed Jan 07, 2009 10:18 pm

since Kevin suggested this one, why don't we wait until after CNY to revisit some old ones?

I like #2 as well, but probably keep the 400m as is

vicvic · Post by **vicvic** » Wed Jan 07, 2009 10:45 pm

oh yah, shit. are we having it at the usual 4:30?

if so then i'm out, i have something on in the early afternoon

Post by **galapogos** » Wed Jan 07, 2009 10:48 pm

Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

chiu do faster than won't be late...

Bryan · Post by **Bryan** » Wed Jan 07, 2009 11:44 pm

galapogos wrote:
Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....
chiu do faster than won't be late...

dun wanna embarrase u all...

I haven bankai yet..And my rietsu i have yet learnt to control it

Post by **galapogos** » Wed Jan 07, 2009 11:46 pm

Bryan wrote:
galapogos wrote:
Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....
chiu do faster than won't be late...
dun wanna embarrase u all...

I haven bankai yet..And my rietsu i have yet learnt to control it

wait for your dragon to fly lor.

Canuck eh · Post by **Canuck eh** » Thu Jan 08, 2009 4:45 pm

Ok...

Have we gotten to a consensus as to what to do this week? I'm not going to be bringing a KB this week as Sufian and I are going to be playing some softball afterwards.

My vote was for, a lack of a better description, Kev #2 as prescribed. Just curious what weights he had in mind for the C&J? Kevin?

Post by **galapogos** » Thu Jan 08, 2009 5:25 pm

#2 looks fine. I'll still bring my 16s since I like cleaning/pressing KBs more than DBs. Phing can you bring yours too?

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WORKOUT SUGGESTIONS FOR 11/01/09

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