Goi's Fitness Forum

xarope wrote:

Canuck eh wrote:B - are these like bicycle crunches or KTE?
D - 1H or 2H?
E - subs? Aside from me and you, can the others do any? Or at least from a bench or elevation like Goi?

B - these are done standing, alternate knees to hand in guard position i.e. a Muay Thai style knee
D - 1H
E - hold on to a bench?

save the muay thai boxing wrkout for me pls.....

my vote for phing's workout.

i'm in for this week.

im in for this week too if theres no roadwork with sandy aha.

eva is a whore, but so will phing's workout. i can pistol but if we're talk pistol for speed and reps and in an environment when im gonna be hell tired, maybe it wont be such a good idea, how about a sub like box jumps, hurdle jumps wld be good- simply tie a band across chin up bars and presto! but someone will have to stand beside so in case we trip and fall we dont end up leaving any of ourselves in toapayoh.

aaron wrote:eva is a whore, but so will phing's workout. i can pistol but if we're talk pistol for speed and reps and in an environment when im gonna be hell tired, maybe it wont be such a good idea, how about a sub like box jumps, hurdle jumps wld be good- simply tie a band across chin up bars and presto! but someone will have to stand beside so in case we trip and fall we dont end up leaving any of ourselves in toapayoh.

I understand what you are saying, but let me put it this way, when you are 20km into your speed skating competition, with 1 more km to go... is there such a thing as, too tired so I'll sub for skating? If anything, you'll concentrate even more on your technique to make up for fatigue, right?

And I really don't think highly dynamic movements like a box jump or hurdle jump is better than a pistol, especially when you are tired (to be fair I do box jumps after heavy squats, but I'm doing a rep count, not AMRAP). Akin to saying, I'm too tired to do BW squats, so I'll go sprint instead.

Whichever we do, I'm fine, although Eva might be a bit of a shock to us all (>20mins, right Goi?).

we won't be joining you all this weekend, got family prayer stuff to attend to. have fun with your insane workouts whether its eva or phing's lol

No Eva for me.

i dun think i can do pistols.
but i will just go with the flow, just find many many subs for me

I think I'm being too ambitious with the workout, let's keep it simple and short, and practise e.g. HSPU before the workout. I'll keep the Muay Thai stuff for Bryan...

So, how about:
"HUAT AH!!!", 2 rounds of:
400m run
8x pullups
8x KTE OR ab-wheel
8x ring dips OR 16x bar dips
8x 1-handed KB walking lunge - 16kg
8x BW full burpees (pushup+jump)
8x HSPU OR 8x 2-handed 16kg KB press/jerk
8x overhead KB swing - 24kg

9:45min(Sufian)

Or a shorter workout so we can really do some skill work:
"Coregasm", 3 rounds of:
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips

Guys: 6:04min (Sufian)
Girls: 5:58min(Steph)

more runs please.

Weib wrote:more runs please.

You can always do that outside of the workout, e.g. Warmup 4x400, HSPU work, workout, cooldown 4x400...

I don't mind Huat ah! or some of the other workouts we haven't revisited yet(evil mink, jingle bells, sufian, jordon, etc)
Up to yall. Also up to equipment availability.

definitely need an 8kg for overhead lunge.
can try to do a 16kg overhead swing.
haha i prefer to do all practicing after the WOD (as you can see I'm more jumpy after that) but it's ok. I wunder why I will only expand more energy midway/after the WOD...

I don't mind revisiting either. I think we can do running separate from the WOD, since some people have noticed others strides could use some work. I know mine did break down a couple times last night due to cramping and fatigue in my calves...

If that's the case Coregasm doesn't have a run component, so we could keep that separate.

So,

runs, coregasm, skill?

Wouldn't mind that.

runs I, skill, runs II, coregasm?

let me know what time coregasm starts .....

that's a lot of runs...

was it something you ate?

Ok, equipment wise, I can bring my 16, rings and Phing already has my 24...

coregasm (with maybe some subs), runs and other skills?
btw, if we are doing single handed swing, then perhaps i need a 12. think u could bring a 8,12,16.
thank u very much phing

Eva took me 57 mins

4 x 400m 180s rest intervals good enough liao
This is to just give a prep talk on how to improve strides yet keeping the intensity up.

KEVIN LIM wrote:Eva took me 57 mins

Well, if you have 2poods at your place, one day, this awaits..

so, huat ah or the muay thai workout?

if we're doing huat ah we've got to start accounting for the gears

heheh, today i coming to 300. seeyou guys there .

ok la i share abit of my green magma if i have ^^

I think we're doing runs + coregasm + skill work

Though my calves and pecs are still pretty tight and sore

my calves too.
like smth stuck there. :/

ok then i'll just bring rings and myself

hows the weather holding up?

start thinking of wet weather program as it looks like it might rain.

i'm going out now, still bringing the KBs in case...

edit: you know what, scratch that. just started pouring, with thunder and lightning. it will be wet weather, i won't be bringing the KBs. Just ab-wheel and rings. See yall at TPY Safra E1.

it's looking pretty dismal in town too, so yes, wet weather it is.

looking bright and sunny in clementi...
man wet weather again? sigh.