Sunday April 5 2009

[galapogos]

Time to start planning...

Here are some interesting options from Ross Enamait's arsenal.

"The Magic 50"
5 rounds, 60s rest between rounds
5x DB snatch/arm
5x DB swings/arm
10 Burpees

We could do 12-16kg KB snatch/swings, and omit the rest and do it for time. That's an option. I'm assuming it's a dead-start/deloaded snatch rather than the regular KB "swing" snatch.

"Work Capacity 101"
10 rounds, on every 2min
5x Pullups
10x Medball slams
15x Burpees
20x Jumping Jacks

Not sure what we can sub for medball slams, the closest would be sledgehammer work but we don't have that either. KTEs perhaps since it's a back flexion action, but no explosiveness there, and close vs open chain. Or maybe hang a thick band from the pullup bar and explosively pull it down and try to touch the floor? Not sure I like jumping jacks either, seems like rest to me.

"Fast And Furious"
AMRAP 20min
10x pullups
10x DB swings/arm
10x plyometric pushups
10x knee tucks

Sounds doable with KB instead of DB. Beginners can scale down to 10min

"The Tarzan Challenge"
AMRAP 20min
5x rope climbs
5x muscle ups
5x pistols/leg
5x jump lunge/leg

Sub towel pullups for rope climbs, pullup+dip for muscle ups, and SL squat to bench/airborne lunge for pistols. This will be tough for the ladies though.

Any thoughts?

[galapogos]

Here are some more...

"Evil 6"
11 rounds
6x shoulder sandbags(3/side)
6x sandbag lunges(3/leg)
6x up-downs
6x medball slams
6x burpees
6x pullups

Replace sandbag w/KB and we're in business.

"Fortune 500"
100x burpees
100x medball slams
100x pushups
100x air squats
100x pullups

I don't like this one

"The Century Club"
25x sandbag burpees(shoulder sandbag once per rep)
25x burpee clean and press
25x burpees with 15lb DB
25x burpees

Too many burpees, and not really doable with KBs.

"The Power of Five"
5 rounds
10x burpees
20x sledgehammer swings
30x lateral jumps
40x pushups
50x air squats

[Canuck eh]

Out of town this weekend, but some of these look interesting, like "Work Capacity 101"

The band substitute is not a bad idea for the ball slams, but for those who don't know how to activate their abs, could get interesting on the recoil...

Oh, I'll pass along Elliott's bands if they'll be needed.

[xarope]

"Work Capacity 101"
10 rounds, on every 2min
5x Pullups
10x Medball slams
15x Burpees
20x Jumping Jacks

Not sure what we can sub for medball slams, the closest would be sledgehammer work but we don't have that either. KTEs perhaps since it's a back flexion action, but no explosiveness there, and close vs open chain. Or maybe hang a thick band from the pullup bar and explosively pull it down and try to touch the floor? Not sure I like jumping jacks either, seems like rest to me.

This seems the most doable for everybody.

MB slams: 2xmountain climbers with full extension (no count if hip stays up). If we had enough kick pads, then MT style round house kicks would work too, 5xeach side.
JJs: If the intention is to have some lateral motion, we could also do side-side hops, 2x (each side)=1 JJ

[flamekid]

"Work Capacity 101"
10 rounds, on every 2min
5x Pullups
10x Medball slams
15x Burpees
20x Jumping Jacks

Not sure what we can sub for medball slams, the closest would be sledgehammer work but we don't have that either. KTEs perhaps since it's a back flexion action, but no explosiveness there, and close vs open chain. Or maybe hang a thick band from the pullup bar and explosively pull it down and try to touch the floor? Not sure I like jumping jacks either, seems like rest to me.

This seems the most doable for everybody.

MB slams: 2xmountain climbers with full extension (no count if hip stays up). If we had enough kick pads, then MT style round house kicks would work too, 5xeach side.
JJs: If the intention is to have some lateral motion, we could also do side-side hops, 2x (each side)=1 JJ

could try wideouts for instead for the jumping jacks. just a suggestion. as seen on defranco training on youtube.

[Bryan]

tis mth i seldom join u guys...got a few soccer matches tt needs me... sorry pple

[lips]

tis mth i seldom join u guys...got a few soccer matches tt needs me... sorry pple

they ish bo jio me liao. ahha

i should be able to come for 300 this weekend liao.
pray no rain, going E1 is expensive.

[Twxian]

chiu name ish also smelly liao like lee

[galapogos]

chiu name ish also smelly liao like lee

ya lor...ninja list...

[lips]

really ah

nb

chiu guys put me in ninja list.

[Sufian]

"Fast And Furious"
AMRAP 20min
10x pullups
10x DB swings/arm
10x plyometric pushups
10x knee tucks

Sounds doable with KB instead of DB. Beginners can scale down to 10min

this one good.. Got include plyometric pushups and jumps.. which will kill both the aerobic and the anaerobic system at the same time.

[galapogos]

Seems like it's either Work Capacity 101 or FnR...

[M.Hunter]

I won't be down this sunday, going for tomb sweeping. Most probably able to see u guys on saturday though..

[Ryan.carpediem]

"Work Capacity 101"
10 rounds, on every 2min
5x Pullups
10x Medball slams
15x Burpees
20x Jumping Jacks

Amazing. I was watching the video again and I wanted to suggest it to Goi. Btw, what's the diff between ross's workouts and crossfit?

[Weib]

no difference, its just giant sets/ciruit training.

One has a Ross enanmit brand one has a cross fit brand.
Just different focus and emphasis with the same method used.

[galapogos]

What video?

CF is a whole system consisting of improving their definition of "fitness". Ross Enamait's workout addresses the strength and conditioning needs of fighters specifically. CF lacks certain equipment/tools/methodologies used by Ross, and vice versa.

[vicvic]

lets eat at this place after the workout.

http://www.facebook.com/group.php?gid=4 ... 8730978508

[galapogos]

lets eat at this place after the workout.

http://www.facebook.com/group.php?gid=4 ... 8730978508

sounds good

[Ryan.carpediem]

So it's confirmed tt the workout will be work capacity 101?
10 rounds of
5 pullups
10 med ball slams
15 burpees (pushup + jump)
20 jumping jacks

[kacie]

whats the workout? i may join you guys tmr, depending on the family.

[lips]

whats the workout? i may join you guys tmr, depending on the family.

speak chinese rao kou lin

si si si
si si si
si si si si si
si si si si si
bu yao ba si lian chen si
bu yao ba si lian chen si

haha, i should be going later. pray no rain, save $5+++

[Twxian]

eh i think confirm will rain later one sky so black already ....

[Steph_Parker]

my side rain liao...
i shall go and have a nap.
dun tell me E1 later again?

[Bryan]

thunder with lightning n heavy rain at bishan

[M.Hunter]

Very, very heavy thunderstorm at my side..

[Ryan.carpediem]

Sian...everytime i want to go then rain.

[Twxian]

eh the rain is stopping liao so i think should be ok by 430pm ground will be a little wet thats all

[lips]

why will rain stop you from training ryan? it's a common used excused by many people.

anyway, the rain has stopped.

[Steph_Parker]

yay no rain good.
anyone bringing any kettlebells?

[vicvic]

so it's workout 101?

no KB required then