Goi's Fitness Forum

Posted: **Fri Feb 06, 2009 8:58 pm**

Sufian wrote:
Ryan.carpediem wrote:ps...so is there going to be intervals this time round?
don't run away from your weakness. If possible, tend to your weakness first.

Thats the way of the champions.

yeah...but i've a 20minute morning run scheduled on mon and tue before sch now. Wait till u read my log.

Posted: **Fri Feb 06, 2009 8:58 pm**

ACtually, this is how I always converse. always with philosophies

Sometimes hit, sometimes totally off.

Posted: **Fri Feb 06, 2009 9:21 pm**

lol, dey why you making up excuses.
Wanna come just come, if too shag then don't do.

Why pull in what you do on mon and tues, this is sunday dah.

Posted: **Fri Feb 06, 2009 10:08 pm**

i training at five plus in the north of singapore this sunday....looks like i can only join you guys for dinner...want to confirm that now as well? or just drop me a msg...i'll join u guys if i can

Posted: **Fri Feb 06, 2009 10:10 pm**

jenjls wrote:i training at five plus in the north of singapore this sunday....looks like i can only join you guys for dinner...want to confirm that now as well? or just drop me a msg...i'll join u guys if i can

i know where u r training.....

Posted: **Sat Feb 07, 2009 1:56 am**

If we aren't doing any 400m as part of the WOD, and right now it doesn't look like we are, then we will probably do some track work before or after.

Posted: **Sat Feb 07, 2009 4:37 am**

Bryan wrote:
Steph_Parker wrote:1. Goi
2. Keith
3. Chief Injured Foot
4. Kevin Lim w/ high T
5. Aaron with high T who might fly aeroplane if the T is demanded from someone of the opposite gender badly
6. Bryan the WEAK(always slowest)
7. Dont mind i join in ah..
8. Steph
9. Justine (Steph curves and core friend) *diana will turn up next week.
Swee la... Wo Jiu Fong Ni Wei Team Biceps de MAMASAN!!!!!!!

no lah,just try try see see. dun want mamasan, sounds very very wrong and hiao.

just asking...
3 rounds
16x single handed KB overhead walking lunge - 16kg/8kg girls ---> 16x per leg? or just count to 16x means 8x per alternate leg?
8x hammer grip pullup---> =?/
8x ring jack knife---> =?/
16x single handed KB swing - 20kg/12kg--> each hand right?
8x HSPU OR 16x BW bar dips/ 16x push up girls

Posted: **Sat Feb 07, 2009 12:02 pm**

IIRC, for the walking lunges it's 8x per leg.

hammer grip pullup's the pullup which your palms face each other

jack knife is you lie on the floor, arms straight with the back of your palm on the floor, then try to bring your feet and hands to touch each other.

kb swing's should be 16x each hand too

Posted: **Sat Feb 07, 2009 1:20 pm**

Yeah walking lunges are 8x per leg, pullup, aiya anything goes, doesn't have to be hammer I think.

Posted: **Sat Feb 07, 2009 2:05 pm**

Thanks

Posted: **Sat Feb 07, 2009 4:07 pm**

I thought swings were 8 each hand, 16 total, but whatever

Posted: **Sat Feb 07, 2009 5:41 pm**

I think the swings are 8x each hand (16 total).

So workout is:

normal warmup (roll/mob/act/react/dyn etc)
~15-20mins
then:
2x400m
4x100m (walk the curves+rest as long as you feel you need between each 100m)
~15-20mins
then:
Coregasm
~10-15mins
then:
cooldown/finisher as per individual

Posted: **Sat Feb 07, 2009 10:24 pm**

i got butt doms but well lucky monday is recovery day for me..
and i've carbed up to overfed today so should be alright..

Posted: **Sat Feb 07, 2009 10:30 pm**

1. Goi
2. Keith
3. Chief Injured Foot
4. Kevin Lim w/ high T
5. Aaron with high T who might fly aeroplane if the T is demanded from someone of the opposite gender badly
6. Bryan the WEAK(always slowest)
7. Dont mind i join in ah..
8. Steph
9. Justine (Steph curves and core friend) *diana will turn up next week.
10. Me

Posted: **Sat Feb 07, 2009 10:31 pm**

Twxian wrote:1. Goi
2. Keith
3. Chief Injured Foot
4. Kevin Lim w/ high T
5. Aaron with high T who might fly aeroplane if the T is demanded from someone of the opposite gender badly
6. Bryan the WEAK(always slowest)
7. Dont mind i join in ah..
8. Steph
9. Justine (Steph curves and core friend) *diana will turn up next week.
10. Me
11. bui bui no. 2

Posted: **Sat Feb 07, 2009 11:57 pm**

1. Goi
2. Keith
3. Chief Injured Foot
4. Kevin Lim w/ high T
5. Aaron with high T who might fly aeroplane if the T is demanded from someone of the opposite gender badly
6. Bryan the WEAK(always slowest)
7. Dont mind i join in ah..
8. Steph
9. Justine (Steph curves and core friend) *diana will turn up next week.
10. Me
11. bui bui no. 2[/quote][/quote]
12. ryan c..might nt be able to do everything cos my left shoulder hurts for some reason, and my back too.

Posted: **Sun Feb 08, 2009 12:00 am**

i out this week too ahhaha.

but i think next week can.

cos
EXAMS NEXT WEEK.
haha
no kick one exam. so can la.

prepare SIBEI HARD WAN HOR. for me.
(but i dun wan any form of dips ar.

)

Posted: **Sun Feb 08, 2009 12:01 am**

so dinner how?

Posted: **Sun Feb 08, 2009 12:47 am**

jenjls wrote:so dinner how?

give us a call at 6 lor.

Posted: **Sun Feb 08, 2009 4:53 am**

Ryan.carpediem wrote:1. Goi
2. Keith
3. Chief Injured Foot
4. Kevin Lim w/ high T
5. Aaron with high T who might fly aeroplane if the T is demanded from someone of the opposite gender badly
6. Bryan the WEAK(always slowest)
7. Dont mind i join in ah..
8. Steph
9. Justine (Steph curves and core friend) *diana will turn up next week.
10. Me
11. bui bui no. 2

[/quote]
12. ryan c..might nt be able to do everything cos my left shoulder hurts for some reason, and my back too.[/quote]
13. Ree

Posted: **Sun Feb 08, 2009 9:23 am**

i played poker overnight with aaron on fri, played poker yesterday with family. huat ah.

Posted: **Sun Feb 08, 2009 12:13 pm**

galapogos wrote:
jenjls wrote:so dinner how?
give us a call at 6 lor.

hokay.... go to the north for dinner ok?

Posted: **Sun Feb 08, 2009 12:55 pm**

lol might not be there later cos i cant walk properly now lol, abit i woke up just now cannot even walk. then five mins later, can walk abit though with abit of discomfort, now, more pain and discomfort but still bearable lol. so im considering my options- at first woke up alr realised then immediately called my dad cos i need help to getting down to see the soft tissue guy, but now its bearable i don actl want to go cos once its wrapped up like some mummy leg alot of trng plans will be affected.

SO AH LATER THEN SEE HOW LOL. if later feeling no problem cfm will be there. eh? haha when typing this got more pain right now okay again wtf lol but thats good.

Posted: **Sun Feb 08, 2009 1:17 pm**

if cannot walk properly, no need to come. Safety first.

Posted: **Sun Feb 08, 2009 2:43 pm**

haha looks like ill be seeing you guys there, the ankle feels better aha. im preparing then going down now already to do my intervals first aha yayyy seeyou guys later hohoho

Posted: **Sun Feb 08, 2009 8:03 pm**

Awesome to see such a huge turn out today.

Sorry for not joining in the warm-up runs, but I already run too much daily.

April comes, then we will go for runs together.

BTW, Steph kicked all our asses. Well done.

And, awesome to see ryan(monster hunter), kevin chia, Rees, Justine, alex and aaron join in the camaraderie. Aaron is lucky that Kevin was doing warm-down snatches, if not he would have slapped your back when u were struggling with the pull-ups.

MOnster effort by everyone.

Posted: **Sun Feb 08, 2009 8:04 pm**

hahaha Eh steady lah Aaron, you came. Thank you guys and gals for another great weekend. Welcome all first timers

Posted: **Sun Feb 08, 2009 8:49 pm**

Workout proper:

2x400m warmup
4x100m (sprint the straights, walk the curves - all except Louis who turned up late, so only ran the 2x400m, and Steph, who claimed she was sick and only ran 2x100m, then kicked the guys fuzzy posteriors in "Coregasm")

~ 5min rest

"Coregasm"

3 rounds
16x single handed KB overhead walking lunge - 16kg/8kg girls (I think Ree used the 12kg)
8x hammer grip pullup - incline rows for Steph/Justine
8x KTE/ab roller
16x single handed KB swing - 20kg/12kg (I think Steph/Justine used the 8kg?)
8x HSPU OR 16x BW bar dips/ 16x push up girls (Ree did dips for the 1st round)

Steph 5:58 (WOW!)
Sufian 6:04 (WOW!)
Goi 6:28 (WOW!)
Phing 7:20
Keith 7:31
Kevin Lim 7:36
Kevin Chia 8:38
Justine 8:33
Bryan 8:54
Jordan 9:43 (used a 20kg?)
Weixian 10:41
Louis 10:47
Aaron 12:05
Alex 12:40
Ree 12:58
Ryan 14:07

Good job all, great turnout and motivation all round!

Posted: **Sun Feb 08, 2009 9:03 pm**

Didn't realize we had 16 today. Wow, we're getting big. That's a lot of people for you and Keith to treat once Louis gets that gold!

Posted: **Sun Feb 08, 2009 9:13 pm**

you are just being nice sufian, appreciate that (:
yeah phing, i dun want my throat to dry up so i skipped the last round, i really dread running too.
and yes, did swings with 8 kg, the kbs are all over the place, so didn't bother to go and find them =/
and i probably did, no surely did the wrong form for the ab roller! confirm. i can even hear aaron commenting on it haha.

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