Goi's Fitness Forum

xarope wrote:

Sufian wrote:Haha... thanks for the bday wishes guys.

Fun workout, very hectic and challenging. From now on, I am starting daily cardio... Thus, i hope my times are better, especially in 14 weeks time...

well, get ready for 40 pullups (amongst other things) in april...

We're not "celebrating" your birthday grandpa!

april still long ah

galapogos wrote:

xarope wrote:

Sufian wrote:Haha... thanks for the bday wishes guys.

Fun workout, very hectic and challenging. From now on, I am starting daily cardio... Thus, i hope my times are better, especially in 14 weeks time...

well, get ready for 40 pullups (amongst other things) in april...

We're not "celebrating" your birthday grandpa!

40 1.5xBW deadlifts for time (only because I can't do 2xBW yet)?

40 HSPUs for time?

I'm easy...

i hope most of us don't live pass 100.

40x 1.5BW DL for time... that'd be an interesting test of grip strength

Anyways, if a "Sufian" still a "Sufian" if it included no pull-ups?

Just as I was heading down to the fitness corner this afternoon, it started to drizzle before the floodgates opened, so I ended up having to modify things slightly.

No pull-ups and push up substituted for dips

Having briefly talked with Goi about how he felt after finishing as compared to "300", I decided to switch to 4 rounds of 7 reps, other than the C+J (8, so I could do 4 each side/cycle) to see if I could push myself the way we remember.

Final score was 7:42 though seeing that I had to run to the stop watch to start and stop and I was muddled the first round, time could've been much better. Doing it on the 13th floor of an HDB meant I didn't use chalk and I was also more careful setting down KB between transitions, which cost me time but saved the floor.

The result? Forearms feel a little tired (can't imagine how they would've felt with the pulls), breathing hard, but no sensation of extreme muscle soreness that would've been more likely had I done the 28 reps straight. I did notice the leg component was a little light as I'm only feeling it in mostly my tris, delts.

Conclusion, a high rise is no place to do met con work outs when you want to push yourself, because you worry too much about gentling setting down your KB instead of just dumping them

WEll, it always sucks when it rains...

No pull-ups would still make it a great workout, even better even. For me, if u were to sub the pull-ups for something else, I am sure my time would have suffered terribly.

i have shit bad doms today. haha

If I remember correctly, the pullups section took me just over a minute to complete (sounds about right, 2 seconds per pullup, considering that I couldn't do 28 in a row).

xarope wrote:If I remember correctly, the pullups section took me just over a minute to complete (sounds about right, 2 seconds per pullup, considering that I couldn't do 28 in a row).

Well that's you. There's no way I could complete 28 in ~1min. Though on the other hand, I think doing it the way I did, I would have a fighting chance to do 4x7 in about 1 min

Well 28 in a row was just to celebrate his 28th birthday. I think we should stick to lower reps but do it in rounds the next time. I like this kinda workout better. Do more work in less time, less fatigue but moving around more hence breathing heavier. A good mix of muscular strength endurance and cardio work.

problem is a lot of half reps and bad form when fighting time, as the video will show (once I get the time to work on it... videos are imported, just need to storyboard and trim... and I still need suggestions for music!)

Well I try not to half rep anything, except maybe pullups. Everything else was full repped as good as I could.

Anyway I thought I've already suggested Linkin Park's "Numb"?

You need to give the old man a link or a copy of the song.

My burpees form was a little ugly, but other than that, with 4 rounds, my form was stricter than if I'd done 28 reps straight...

here we go...

http://www.youtube.com/watch?v=du4BjnH8Q2M

I had to mix clips so quality is a bit lacking, I junked almost all the footage from the gs-120 as the angle was just terrible on the bench. We need to have a cameraman to do this right!

xarope wrote:here we go...

http://www.youtube.com/watch?v=du4BjnH8Q2M

I had to mix clips so quality is a bit lacking, I junked almost all the footage from the gs-120 as the angle was just terrible on the bench. We need to have a cameraman to do this right!

when did you start doing 'ladies' burpees?

It's called "scaling". Something the CF community touts but seems to forget most of the time?

galapogos wrote:It's called "scaling". Something the CF community touts but seems to forget most of the time?

Since when does phing need to scale his burpees

He must be suffering a character flaw day!

I'm a big girl, I'm allowed to do ladies burpees...

I haven't been working out consistently lately, what with the last couple of vacations and a new job... monday's workout at TPY SAFRA really had my heart pumping overtime!

I pushed back legs day until tomorrow because I'm still feeling DOMS from Monday... speaking of which, anyone up for Sunday? Time to start a new thread

galapogos wrote:It's called "scaling". Something the CF community touts but seems to forget most of the time?

Besides, you don't scale range of motion unless your injured.

You scale loads, time, reps, or a combination of the three.

See, you really don't understand crossfit at all, do you.... ;-)

jerry.mobbs wrote:

galapogos wrote:It's called "scaling". Something the CF community touts but seems to forget most of the time?

Besides, you don't scale range of motion unless your injured.

You scale loads, time, reps, or a combination of the three.

See, you really don't understand crossfit at all, do you.... ;-)

We're not doing Crossfit. We're doing 300. And in 300 we're allowed to scale range of motion/exercises. Just like when you subbed hollow rocks for floor wipers instead of doing "260" with the wipers.

See, you really don't understand 300 at all, do you... ;-)

Besides, you DO scale range of motion even if you're not injured in CF. That's why I see power cleans+push presses instead of squat cleans+jerks in just about all the "Grace" videos

Canuck eh wrote:I pushed back legs day until tomorrow because I'm still feeling DOMS from Monday... speaking of which, anyone up for Sunday? Time to start a new thread

Sounds good to me. I'm still gonna squat today(instead of yesterday) though.

galapogos wrote:

jerry.mobbs wrote:

galapogos wrote:It's called "scaling". Something the CF community touts but seems to forget most of the time?

Besides, you don't scale range of motion unless your injured.

You scale loads, time, reps, or a combination of the three.

See, you really don't understand crossfit at all, do you.... ;-)

We're not doing Crossfit. We're doing 300. And in 300 we're allowed to scale range of motion/exercises. Just like when you subbed hollow rocks for floor wipers instead of doing "260" with the wipers.

See, you really don't understand 300 at all, do you... ;-)

Besides, you DO scale range of motion even if you're not injured in CF. That's why I see power cleans+push presses instead of squat cleans+jerks in just about all the "Grace" videos

grace is floor to overhead 'anyhow', unless specified, thats why there's the difference

the hollow rocks were full range of motion

jerry.mobbs wrote:grace is floor to overhead 'anyhow', unless specified

Which it is.
From the Crossfit FAQ is :
* Clean and Jerk 135 lbs
30 reps for time
That seems specific enough to me?

jerry.mobbs wrote:the hollow rocks were full range of motion

Full ROM, but its ROM is still less than that of the wipers. Unless you're comparing different exercises, in which case...oh wait, the burpee w/o pushup is also a different exercise from the full burpee in that it's completely lacking the pushup. A "scaled ROM" version would be a burpee with a half pushup, not completely missing the pushup. Called a burpee w/o a pushup as a "scaled" burpee is like calling a squat or a push press a "scaled" thruster. They're completely different exercises.

The reason we took the pushup out is because the next station is 28 bar dips, which is another press. It's called programming...

Anyway, try it, see how you fare?

jerry.mobbs wrote:Besides, you don't scale range of motion unless your injured.

You scale loads, time, reps, or a combination of the three.

Wait a minute, you can't get away with this... I call BS. I've seen numerous, if not the majority of WOD videos, which scale on everything else but time and reps, if not also loads.

But nice try, Jerry

Seriously though, we elected to do burpees with a jump as the exercise for this workout, not including the pushup component. We did not do a squat thrust (since that would be without a jump as well, although Weixian aka frogman's technique in burpees as well as others e.g. the leg matrix finisher, is always suspect ), which would then have allowed you to disclaim with 100% acccuracy that we were not doing burpees at all...

galapogos wrote: Anyway, try it, see how you fare?

why would i want to do that?

then we'd have nothing to argue about!

nice soundtrack btw

jerry.mobbs wrote:nice soundtrack btw

Credit to me!

btw, only just looked at the video. We need to hustle next time. Or at least look like we are. Other than Sufian, I don't see anyone doing any work(myself included)!

I guess that explains our times.

yes, we can thank Goi for the soundtrack (and he gave me two different versions to choose from... what a guy).

I was exhausted after the C+J. Amazing what a couple of months of inconsistent workouts can do for your fitness, a far cry from our mid-year workouts...