Goi's Fitness Forum

Kevin's gym openning and sufian's unfortunate event.

5/4/2009 12:40.
"a day to remember"

5 rounds of
400 m
12 chins
10 swings
10 burpees
10 thrusters
10 squat jumps

no a bad idea. don't mind trying.
but the chins can make into 10? if not 12,10,10,10,10 looks weird leh. 1010101010 looks nicer. haha

got significant once one.
12:40 mah
12-10-10-10-10 = 12:40.

ooooo i get it now. shit, so many chins. hahaha. PUT BURPEES as the 12 lah! SURE PPL KAOBEI MORE, hahaha

its the 5rounds of 400m tt i will kaobei...

wah, burpees...then thrusters...then squat jumps...

Where are my legs?

Bryan wrote:its the 5rounds of 400m tt i will kaobei...

Then you still wanna do Murph

I don't get the reference to 12:40?

[edit] ok just saw Sufian's thread[/edit]

as a brother to both id like to, but unfortunately my presence is needed at another meeting coming sunday, unless we arrange a special day to do this or sth aha.

id hate the 12 chins but do shit im not good at huh, yeah so ill be in so long i can free that time slot whichever.

i'll go through this for kev and suf. make it as tough as possible.

although might not be on sunday.

this looks tough.
and my legs will be gone by then.
surely will take more than 20 mins.
must we do 5 rounds?

We can do it on Saturday, maybe before Jen's play. The only problem would be lack of shower facilities if we do it at CFSG, that is, if Kev is agreeable.

Alternatively, I just realised this friday is a public holiday, is it not? Although some of us (including me) probably have work for part of the day.

yeah this friday is good friday

galapogos wrote:We can do it on Saturday, maybe before Jen's play. The only problem would be lack of shower facilities if we do it at CFSG, that is, if Kev is agreeable.

i'm ok

but wrong kev.

anyway, wah lau, i'm going to dress up for jen leh. aha

xarope wrote:Alternatively, I just realised this friday is a public holiday, is it not? Although some of us (including me) probably have work for part of the day.

that'll work too, though hill sprints are usually Friday's poison. Could make an exception, if Sufian wants to. Again subject to Kevin (Lim)'s approval if we're using CFSG.

Solly aku no keys yet so the place is close on Fri moreover I still got work at American Club this friday.

last edited.
we (me and justine) are both fine with Friday/Sunday. It's been long since we took a Sunday break anw.

friday's gd. lets do it at tpy

no hill sprints this friday evening.. prayers to do. If u guys want to do this on Friday, morning maybe, then it will free up the whole day.

hmm, friday then. but wah, morning ah...zzzzzzzzz

yah lets have it in the morning, we've got friday night to party anyways

morning I'm busy, unless you mean 7.30am...

i'm also working.
Ya'll want to go batok hill for hill sprints?
I'll bring my clients down to join us, would be fun.

whynot we do this workout at batok hill??

can sub the 400m run for a hill run... maybe 4 lampost down and up.

5/4/2009 12:40.
"a day to remember"

5 rounds of
hill sprint ( 4 lampost down and up)
12 KB snatch (5 each hand)
10 swings (overhead)
10 burpees
10 thrusters (5 each hand) or stair climb to the top, and back down
10 squat jumps

I have 2 X 16kg, 2 X 20kg, 1 X 24kg, 1 X 32kg KB. Choose your poison.

This will really be a puke-inducing, lactate-producing workout. Or we can do 20mins AMRAP instead of the 5 rounds if u guys dont want this to cross 20mins.

its looks ok if u remve the BURPEES

hill sprints seem a lot more interesting.

lets all wear STEELSTRETCH on that day. and take pics of us puking

sprinting down doesn't look very fun...

Yea sprinting downwards sounds wrong.. Go downslope must intermitten brake one.

the place w/o toilet and infested with tons of mosquitoes?
i would prefer tpy even though it's further for me.

early morning... got mosquitoes?
Maybe.. just that i not affected.

Going down the slope... if u power then u can sprint lah... the more u sprint, the less gas u have to sprint back up. We always do 2 lamposts... now 4 lamposts, u just estimate how much gas u need lor. I would just do a fast walk down. Safe and smart.