Goi's Fitness Forum

I've missed a few and last week might've been due to the Jen fuelled alkie haze, but let's hash out what we want to do this weekend as well as dinner. This way, we can plan the waves (matching approximate conditioning levels so that each wave finishes "together" and can push each other).

No suggestions as yet for WOD, but perhaps a revisit? Evil Mink would have my vote... haven't been doing running WOD's for a while, methinks

1. Keith

you don't like the partner workout I just posted today? that has 5x400m in it.
And for wet weather, we could either do DT (today's WOD from crossfit), back two basics, FGB etc...

(actually I'm kind of glad I haven't been running, allows me to focus on my rowing since that's been left languishing for a while)

That's fine actually

i'm waiting for helen to resurface again. damn but i'm fine with anything!

I'm in. No preference for WOD beyond my usual criteria. You guys need to learn how to continue the list instead of just posting crap

1. Keith
2. Goi
3. Continue dammit!

Chill la friend.

1. Keith
2. Goi
3. Jordon

probably sitting this one out. conditioning now taking a backseat.

1. Keith
2. Goi
3. Jordon
4. sufian

1. Keith
2. Goi
3. Jordon
4. sufian
5. bertrand back in action!

as usual if rain im out.

OH MY GOD NINJA WARRIOR SASUKEEEE HONTONI NAKAWASHITA TOYOTA NIPPON ICHIBAN!

cb, hahaha that cracked me up. i remember the scene from scary movie. that little dick was shouting toyota and all those shit too. hahaha

HAHAHAHA VIC! power haha.

1. Keith
2. Goi
3. Jordon
4. sufian
5. bertrand back in action!
6. Steph.

So what's the workout?

A few options
Dry:
1. Phing's 400m partner ones
2. Evil Mink - a chance for Xian to shine!
Wet:
1. DT
2. 4179 - a chance for Bryan to buy 4D!

me vote DRY = phings partner runs.
me vote WET = DT as prescribed for me.

Just my 2 cents worth, DT is very skill based, watch that form

ah yes i agree, power cleans cannot anyhow. so i'll be taking my time on that. the rest shouldn't be a problem(i hope)

KEVIN LIM wrote:Just my 2 cents worth, DT is very skill based, watch that form

you not coming to join in the fun?

btw when i pass you your pc?

galapogos wrote:

KEVIN LIM wrote:Just my 2 cents worth, DT is very skill based, watch that form

you not coming to join in the fun?

btw when i pass you your pc?

Eh pai seh, damn buzy running around to set up shop these days. I try to make it this week, no promise. If I can come this week I collect from you at TPY and pass you the money as well?

Kevin has a new "baby", sayang sayang...

xarope wrote:Kevin has a new "baby", sayang sayang...

Eh what baby?

KEVIN LIM wrote:Just my 2 cents worth, DT is very skill based, watch that form

yeah, sorry to say, but I wasn't too impressed with the form I saw for most people's "russell" that day... the pitfalls of a workout for time.

KEVIN LIM wrote:Eh what baby?

the blue coloured one, approx 2000sqft in size...

xarope wrote:

KEVIN LIM wrote:Eh what baby?

the blue coloured one, approx 2000sqft in size...

Eh its 4000sqft man + the toilets.
And yes totally agree, there was some of poor form going on that day. Don't get this wrong but out of the whole group only 2 of them (Russell and Trip) are my clients and I'm sure their form have been dialled in.

How was my form?
Actually if you look at Russell's picture cleaning, with me in the background...the arms bend the power endz!!!
ok let me know if u coming, the PC all installed nice and shiny liao, but sorry i deflower it liao wahahahahahaha

galapogos wrote:How was my form?
Actually if you look at Russell's picture cleaning, with me in the background...the arms bend the power endz!!!
ok let me know if u coming, the PC all installed nice and shiny liao, but sorry i deflower it liao wahahahahahaha

Your one in the pic damn nice man. I told Russell he bend his arms too early and he told me to remove the pic hahaha
Thanks. Eh how you deflower the PC, did you try playing game with it, issit good?

kacie wrote:probably sitting this one out. conditioning now taking a backseat.

yeah, give us a chance to catch up.

1. Keith
2. Goi
3. Jordon
4. sufian
5. bertrand back in action!
6. Steph.
7. uncle (sigh, feeling old)

WOD choices:
"Evil Mink" is one round through for time of:
400m run
21x KB clean+press - 16/20kg
21x KTE OR ab-wheel
400m run
15x KB clean+press - 16/20kg
15x KTE OR ab-wheel
400m run
9x KB clean+press - 16/20kg
9x KTE OR ab-wheel
11:15min(Weixian)

"Partner" is 1 round through of:
Run 400 meters-Max Box jump 24"
Run 400 meters-Max KB swing 50lb
Run 400 meters-Max Burpees
Run 400 meters-Max Thrusters 65lb
Run 400 meters-Max Jumping pull-ups

4-1-7-9 is 9 rounds for time of:
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups

DT is 5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Where can we get a 24" box at the track?