Goi's Fitness Forum

Thanks Sufian.

Who needs a lift from either orchard or bukit timah? Please tell me in advance.

I think I'm gonna have to bail.

My wife made brunch reservations tomorrow morning and I won't be able to squeeze in this beforehand. I'll have to make up for it on Monday at the gym and post my time up. It won't be the same as sharing the pain and experience with you all, but it'll have to do...

Good luck and have fun to everyone else tomorrow...

Great fun workout today!

And, Vic gave a strong showing of the term "detemination" and "perseverence", in the way of gaining a whole lot of "respect" from us folks.

Remember guys... PAIN IS TEMPORARY!!

AND SO IS GLORY!

"300" anniversary 2010, 1 Aug 2010
25 pullups
50 deadlifts @60kg
50 pushups
50 box jumps @ 24" (I think it was higher than that, though; Sufian?)
50 hollow rock (sub ankle grab)
50 KB clean+press @16kg
25 pullups

Times:
Sufian 14:20
Phing 21:57
Goi 25:37
Elliott 26:20
Vic 28:26 (inclusive calf cramp!)
Bruce 30:24

Well done all!

I'll work on the video, but will take me a while. Also need suggestion for music, can you guys check out http://www.jamendo.com and make some suggestions?

The Phase - Dogma
Dirty Angel (3:42)

The song above is quite fast and techno ey.... with certain down grooves... perfect for our uptempo performance just now.

Guys, just want to say good job on the workout, I think we all deserve a pat on the back for finishing this workout, and special shout out to sufian for kicking our butts and vic for completing it, despite his intense calf pain. 3 phrases describes our completion of 300 "Friendship, Respect and Excellence" G.O.OD J.O.B. , G.O.O.D J.O.B

btw-sufian the "dirty angel" song, is only appropriate to you cause you went at that crazy pace, the rest of us need to find some slower music haha.

Good stuff guys... my WOD while you guys were doing this involved 3 scoops of ice cream in a milkshake...

I'll pay for that indiscretion tomorrow and post my time to match, when I can pick myself off the floor

Thanks all for the peer pressure, encouragement, and motivation.

I'm getting slightly more conditioned after joining 3x 300, at least this time didn't puke (almost, but didn't).

Subsequently I'll not just aim to complete, but push for better timing. You guys shall watch me catching up...

So just a reminder of how we've been doing with "300":
31 July 2008:
Phing 14:47
Keith 16:30
Weixian 17:59
Goi 18:00
Carl 18:14
Jerry 18:31
Henry 19:11
Bert 19:37
Elliott 21:28
Vic 26:27

1 Aug 2009
Keith 19:05
Elliott 20:18
Goi 21:09
Phing 21:30
Louis 21:38
Henry 22:04
Vic 23:08
Xian 23:35
Peter 34:38

1 Aug 2010
Sufian 14:20
Phing 21:57
Goi 25:37
Keith 25:40
Elliott 26:20
Vic 28:26 (inclusive calf cramp!)
Bruce 30:24

Summary: I think we are getting slower with age...! I actually thought I'd be faster this year compared to last year (when I had my lower back injury). Not sure where I slowed down the most, I know the first set of pullups and DLs were reasonably fast, and my pushups were not so good, then I guess it all went downhill with the jumps and hollow rocks.

I don't think age is the biggest factor. We simply haven't been training in this manner regularly and it shows. I mean we haven't been consistent with our regular Sundays, so I think it's as simple as that.

I also venture to say that very few of us incorporate enough of this type of work into our regular training. Myself, I've been very much 5/3/1 focused and the little metcon work that I do is mostly interval based and focused on a single discipline (C2, treadmill pushing, etc.) at a time. Space and time constraints are a factor I suppose but also what motivates me to train at the moment, and how to maximize the time I do have. I dare say that if we were consistent about Sundays, we could easily get back to 2008 times, which if you think of it, is in the ballpark of Sufian's standard and those '08 times were our 2nd kick at it that year and there was a big improvement in most of our times.

agree with keith

If u want, u guys can come to my homeground every sunday. Lets get 300 back on track.

AGe is just a number. It is the effort that counts.

What i know is that i definitely could have gone faster if i did not take unnecessary breaks in between my sets. And, this lack of effort is the thing that is bothering me till today. Knowing that i could have gone all out and go to the verge of puking, but instead i took small breaks to breathe and cool down.... its this thing where u regret losing the fight...

Of course, as i always say, the more u guys train specifically, the better u guys will get.

In my job scope, I do 300 pull-ups a day( 10 sets of 30), 300 dips a day (15 sets of 20) and 30 reps of behind-the-nect Overhead press with the smith (6 sets of 5 with 25kg per side). I do this everyday that i am in school. Also, I cycle an average of 180km and run a total of 15km per week. This is why I generally do well with high rep stuffs. And, basically our 300 trainings are high rep stuffs.

It is all about consistency in training. And getting used to the feeling of pushing your heartbeat to where it makes a difference.

The video: http://www.youtube.com/watch?v=KNS_zgciOuU



Apologies for any video editing errors.

Good job, phing, thanks for all the hard work on the video. You know that comment on " we should do this again next year?" i think we should do it bi-annually lol. Might get our times up faster.

thanks for the video phing. very well done =)

Wow!!

Thanks Phing so much for the video editing effort!
Very...um...entertaining!

Yes, let's do it next year, or even more!

Thanks all. Exhausting work (mentally!).

I'd treat the "300" as a benchmark, i.e. we train throughout the year, and once a year we find out how effective our training is.

Speaking for myself, my focus the last year has been less on met-cond and more on rehabilitation of my shoulders and lower back and getting back some strength, so it shows (long working hours don't help either).

i have to stretch more

xarope wrote:The video: http://www.youtube.com/watch?v=KNS_zgciOuU



Apologies for any video editing errors.

Good stuff.

Comments... I guess there was no footage of Elliott on the KB's cuz Bruce was doing a pretty good impression.

And I thought there was a no topless rule at JJC? Glad to see that gone...

I don't remember seeing much footage of Elliott on the KBs, otherwise I tried to include everybody's movements for each of the 6 stations if possible (hence why it took so long to slice-n-dice the video, and why the time sequence is all over the place).

Hmm, didn't think anything of the shirtless thing, but we want to make sure we don't get Sufian in trouble...

Not a criticism Phing, just that he has the same painful technique with cleaning the KBs... my forearms hurt looking at that..

Canuck eh wrote:And I thought there was a no topless rule at JJC? Glad to see that gone...

Oh I didn't know about this.

Will not reveal my 2-dot (露两点) next time.

if we are doing it on Saturdays, then no topless rule applies. But, on sundays, should be ok as there are no students around. But, in any case, there should not be any problems as long as i am there. The only thing is i myself dont want to take off my clothes... skinny monkey not nice for people to see.