Goi's Fitness Forum

anybody up for a WOD? 4th July, surely lots of fireworks...

Moi Moi!!!

I am getting killed on this project right now and have to push to get a really rough draft out Monday...

i can try to make it

You jump, I jump.

OK so we have probably 3-4 people to turn up. Goi, Sufian? Others?

Advance warning, I won't be able to do next week's, it's the day before my hike, so don't want to be too sore before I start off.

Any suggestion for WOD?

From last year:
"Captain America"
4 rounds
7x pullups
14x burpees
21x 16-24kg overhead swing

ok lets do it....looks easy though...hahahaahahahha

wad abt wet weather programm??

I'm still not 100% but I can try to go. If it rains I'm out though.

on lah.

so i will b coming down frm soccer...but if cancel let me knw so i can play full game

should be on, unless it's raining.

sian cant go..

can i catch a ride from anybody, cause if keith is not going, i can't get there, and it doesn't really make sense for me to commute 1.15 hrs to do a 15 minute workout.,

meet me in town around 4pm?

hey sorry, but don't think i'm gonna be able to make it. got stuff to settle. keith i'll pass your greens to elliott tuesday at swf? if he goes that is...

Ok so pls call me if last min cancel.. Looking at weather nw it's
cloudy and looking at attendance it's poor

93395209 is my HP

hey phing can i meet u where u normally pick up keith? say @ 4?

it is a bit out of my way, but I try coz' keith will bring KBs. If you can make your way to town it's better, but if you really can't then I'll drive up there.

Sorry guys, will have to pull out from this one.

Morning already did an 80m bike trip, and now my wife wants me to bring her cycling at park connector networks.

Next time.

Regards

All pulling out again? Don't turn up at my doorstep later hor, I don't be home

Sufian, 80m bike trip and you're tired? How to do triathlon like that?

So the rest still ON? Still 4pm?

Can sms me to confirm? 96831920

galapogos wrote:All pulling out again? Don't turn up at my doorstep later hor, I don't be home

Sufian, 80m bike trip and you're tired? How to do triathlon like that?

Seriously, I've done centuries (metric and imperial) and am fairly good to go after (excl. saddle sore at the start of each riding season).

More importantly, look at on the bike nutrition if you are feeling very beat up after single rides like that. Tours (stage races) can be very immuno-depressive due to the repetitive nature of endurance efforts, but I don't think that should be the case after a single ride...

To clarify, I can't make it today but do appreciate that Phing does go out of his way to pick me up. Glad that the BT issues yesterday didn't happen today, the back up went all the way past Chancery from Sixth Avenue...

still on. I'm picking Elliott up at 4pm at BT, so maybe about 4.15pm at TPY

Sufian wrote:Sorry guys, will have to pull out from this one.

Morning already did an 80m bike trip, and now my wife wants me to bring her cycling at park connector networks.

Next time.

Regards

I hope that's 80km, not 80m(etre). If miles, even better!

Don't push yourself too hard, endurance takes time, even more so than anaerobic threshold. Better to focus on form first to ensure that you can maintain it when you get tired.

I still on.. Nw at tamp safra

Haha.

Brothers, thanks for the advice. My 80km was in NUS and Buona Vista (3 rounds) then in NTU (3 rounds). The best slopes that u can find in the west. The only flats that u have is moving from NUS to NTU. Haha. But, a big plate of rice with 4 eggs and a half chicken breast helped recovery. Wasn't beat up or anything, but since it is a miracle that my wife is asking me to take her cycling, then of course I would bring her out. Haha. Her bike is $750, and today is only her 2nd ride on it. I need to recover my investment haha

Today's WOD is "4's", 4 rounds of:
400m
10 pullups
10 burpees (pushup+jump)
10 KTE or C+J w/16kg

(i.e. 4x400, 40 pullups, burpees and KTEs)

Finisher, leg matrix, is:
24 squats
24 lunges
24 jumping squats
24 jumping lunges

I can't remember my times, I think it was 19:50's for the WOD (did KTEs) and 2:30's for the leg matrix, but not 100% sure. Legs felt like jelly during the jumping squats and lunges

Thanks Elliott, Bruce and Bryan for the company

Hope unker bruise is fine hahaha...

Bryan wrote:Hope unker bruise is fine hahaha...

Yeah still kicking!

As usual, top the chart, and this time puked twice, once after the WOD, once after the finisher.

Look forward to improving over time.

Come give me more: cuff me, cane me, shave me, spank me, ...

Can't remember my timing exactly, Something like 26min++ for WOD, and 3min++ for the finisher