Goi's Fitness Forum

well we can do that for finisher
using leg matrix sequencing...

Now I think I remember what movie I was thinking of in the KB /CB thread... the guy that speaks gibberish in Waterboy... the defense coach I think

Not making sense at all!

Since we still have no concrete suggestions, here's one thought

400 meter run
24kg Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

aka Helen. It wouldn't require as many KB.

If we want to do a KB intensive workout, I suggest that we have 2 stations roughly 200m apart (one at the pull-up bars and 1 halfway around) so we can incorporate the running/sprinting between stations. Practical, thought-out suggestions welcome.

Could we get an update on confirmed heads and that 10am is still good for everyone (I know Jordon has indicated 11 would be better for him. If everyone is agreeable, we can switch?). As well, what KB's do you have at your disposal (update the equipment sticky) and would be prepared to bring (likely only request 1 if you have multiple).

i have to work this weekend so i am out

do we have enough 24kg KBs? I have one, who else?

I do I do

I will be bringing the stuffs from IHerb. And, my brother has passed his TP test. So, I have officially handed him the car. No car from now on.

LEts do something taxing. Extra taxing.

Do something which would rock everybody's world.

400m runs are good. But, I hope the circuits itself are more challenging, as well as embrace the natural equipment in the disposal. At the stadium, we have the elements of the pull-up bar, the diping bar, the sit-up bench(maybe for box jumps), the giant steps at the grandstand. And, we a re bringing the KBs, which are a lot of fun by themselves.

Next week is christmas, thus lets kick ourselves to the ground this week. And, next week we can all go and be merry without guilt.

Things that makes most of us cringe are the ones we chould include
400m runs.
ring dips
pull-ups
kb thrusters
burpees
kb swings for high reps(above 20)
These are the elements that we should have.

I would love to plan the workout this time around, but I wish for attendance in numbers, thus I am stopping myself from doing so.

I'm gonna hate myself for this just before noon on Saturday, but you want devious?

3 rounds for time
8x ring dips
16x single hand OH walking lunges(16kg)
12x pullups
24x KB swings(24kg)
400m run

Higher reps than usual, but I don't wanna increase it too much because then we'll just reach muscular fatigue like "300" and stop halfway in the set, while letting our heart rate drop and get less of a cardiovascular effect. With these slightly increases rep ranges hopefully we can still do it continuously w/o stopping. Sufian if you can, feel free to increase the reps even more for your own sets

We will need a lot of KBs though if since last I checked attendance is as follows:
1. Keith
2. Goi
3. Phing
4. Sufian
5. Louis(if he wants his bag)
6. Henry(likely)
7. Jordon(300 or flowfit?)

Even if we stagger, we're bound to clash if we don't have like 3-4 of the KBs, and rings. I suppose some of the 16kg can be subbed with 12kg and 24kg subbed with 20kg.

Thinking the same thing Sufian. Slept in this morning, didn't get a proper breakfast and didn't bring my workout gear, so may pop by TPY after for some deadlift, bench press as well, tho a taxing workout might shelf those plans.

Would you be able to bring a KB? So far, you suggestion and Helen are the only concrete plans we have, though I don't think we need burpees if we are doing laps. We'd need 24KG KB's though. I haven't seen many replies from others other than the usual reliable few and I don't think Goi has a 24, so that's always a limitation.

I've ordered a set of Elite Rings coming back in January so we can have 3 sets in the future. Those ring dips are a pain when you are tired or doing a timed circuit, the stabilization is a pain.

The Canadian doesn't like mine program?

Henry says he's coming, will be bringing his 20kg KB as well.

So we have:
Phing: 1x16, 1x24
Me: 1x16, 1x20
Keith: 1x16, 1x20/24
Henry: 1x20

That's 3x16, 1-3x20, 1-2x24, and 2 rings. Almost 3 sets of everything, with some scaling done, might be possible if done in 2 groups.

Don't know if Sufian/Louis are bringing any more bells but the more the merrier!

Nah, you replied as I was typing my response so didn't see it until I hit submit.

I wouldn't mind doing it, but if we're limited by rings, then I'll only bring the 24. Really prefer not to bus with 2 KB...

I guess we can split the load, get Sufian and/or Louis to bring their bells too.

And ring dips can be subbed with bar dips for some.

1. Keith
2. Goi
3. Phing
4. Sufian
5. Louis(if he wants his bag)
6. Henry(likely)
7. Jordon(300 or flowfit?)
8. vic (if there's enough gear)

sorry for informing late, coz i've got friends wanting to buy me drinks tonight. managed to convince them to let me go off earlier.

wah vic turning into a cheongster! His fitness motive is to score..hehe

Vic, you can do it!

Of course there's enough gear to go around, we always manage, the question is are you up for it?

So what about it Louis? Sufian? bringing any bells?

Some logistics issues.

I assume Phing will be driving and joining us for lunch? If so we have 2 cars. If not only 1 car so a bit hard to do lunch with so many KBs around. My suspension can't take it.

Also, wet weather program. If it rains, no need to bring KBs at all.

lets hope it rains?

i don't have 24 only 20..

I thought you have 2 ? Your Ki-bitch and Ka-slut? Both 20kg meh?

yeah la both 20 mah..

great! will see you guys tml

I might end up not being able to make it, not feeling very well today (running a temperature) and still a lot of work to do tonight and over the weekend. Will try to have an early night and see how I feel tomorrow...

Mid-case scenario I'll bring my KBs and film you guys, worst case scenario I won't be able to make it at all.

not possible to bring kb on my bike. And, tomorrow I am bringing the supps from I-herb. Can bring the rings though.

ok i can come tomorrow again work cancelled

cliff hangers.....oh the drama ~

Louis champion always never replies but never answers the question.

I hereby command you to bring 1x20kg KB. This is not a request. This is an order!

How i know you wanted a 20kg...
ok ok, tmr i bring kisa out for a date.

ok confirmed I will not work out, but I will bring the KBs and camera so you guys can work out properly.

Since I'm not working out, I get to decide on the workout

Workout is one round for time of:
400m run
8xring dips
12xpullups
16x16kg KB thrusters (1H 8xeach side)
20xmountain climbers (or H-F contralaterals, which are a real killer, but Goi seems to think this is the devil's tool)
24x24kg KB swings (or 20kg if we don't have enough 24kg)

(not quite optimum push/pull but I thought reps wise easier to remember)

I'm guesstimating Suffian should finish in about 6-7 minutes, so the rest of us mere mortals should do 8-10 mins.

Did I mention I'm sitting this one out?

so i guess its called "phings day off"

Workout is one round for time of:
"Phing's Day off" (courtesy Jerry)
400m run
8xring dips
12xpullups
16x16kg KB thrusters (1H 8xeach side)
20xmountain climbers (or H-F contralaterals, which are a real killer, but Goi seems to think this is the devil's tool)
24x24kg KB swings (or 20kg if we don't have enough 24kg)

jerry.mobbs wrote:so i guess its called "phings day off"

Nice one!

well he does remind me of ferris bueller