Goi's Fitness Forum

A new year calls for new workouts. Who's for restarting our 300 workout routine starting next Sunday Jan 10?

The mule is back and ready to go! After 3 weeks of continuous eating and r&r otherwise known as near complete inactivity, there's probably a little more of me than I like

If you have something I bought on your behalf, let me know if you are coming. I'll let you know the damage in advance.

I'll be there, obviously, if there's enough of a turnout. 430 as usual?

yep, 430 as usual...

I'll be there, but can we make sure people turn up on time? I have a dinner to go to after...

proposed WOD:
warmup 4x400m
"Coregasm"
3 rounds
16x single handed KB overhead walking lunge - 16kg
8x hammer grip pullup
8x ring jack knife
16x single handed KB swing - 20kg
8x HSPU OR 16x BW bar dips

OR
10->1 reps of:
swings 20/24kg KB
ring pushups
pullups

wet-weather program:
"valeria" (http://www.tmuscle.com/free_online_arti ... ng_valeria), 21 reps of:
bench 185lb (probably sub'd to 60-70kg?)
DL 315lb (probably sub'd to 100kg?)
pullups BW
ez curls 85lb

OR
Back to Basic, 3 rounds of:
3x 115# clean
6x 115# OHP
9x 185# deadlift
6x kipping pullup
3x 115# front squat

i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....

Bryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....

you need to update your sig liao...70kg in jan 09, now jan 10 supposed to be 80kg but u 67kg instead...haiz...

haha almost 80kg until i got injured leh...wad to do....

Be an endomorph like me?

I think we will all be beginners after the extended layover!

Keith, you're not an endomorph, you just like to eat too much...

Bryan wrote:i back wif a injured elbow....hahahahaa...67kg bui bui reporking...prolly a beginner nw....

Ouch... hope it's nothing serious that rest won't cure

I'll be there. Keith can you tell me how much i owe you in total? thanks.

Attendees:
Goi
Keith
Bryan
Phing
Elliott
Xian
Vic

What about Sufian, Milf Hunter, etc?

i will be attending most probably

tentatively, yes i'm in.

oh yes i b lying there trying to catch my breathe....

the injury has been there for 3 months...hahahhaaa....heard elbow injuries are the hardest/cant cure at all...

I thought elbows were better than shoulders/hips...

tts wad i tot too...until nw my elbow still hurts....occassional numbness....some pressure points press does feel good....

my hips since 3 years ago pain until now...i think more power than chiur elbows...

galapogos wrote:my hips since 3 years ago pain until now...i think more power than chiur elbows...

den chiu cant have sex....

can lah, only very heavy weights then will pain...heng ah!

Oh, on the topic of programs, am in favour of the 10->1 with a separate running component or perhaps a timed program rather than a for time program

suicide sprints? what a great way to start off the new 300 routine.

Damn Elliott what is it with you and suicide sprints!

good to go..

And can come my place too. Just let me know how many people coming.... new P, new ways...

GOGOGOGOGO! same place toa payoh right?

Hmm im in, tentatively.

So is it the west, or TPY?

I might go and I like Phing's second proposed wod.

10->1 reps of:
swings 20/24kg KB
ring pushups
pullups

Which location is more convenient for Phing since he has plans after?