October 2
Posted: Tue Sep 28, 2010 11:51 am
Who's up for it , anybody want to do the 300 routine again?
can't do saturday, sorry; too much work.
might be ok for sunday afternoon.
Goi's Fitness Forum
October 2
Page 1 of 1
Re: October 2
Posted: Tue Sep 28, 2010 3:06 pm
Re: October 2
Posted: Tue Sep 28, 2010 4:27 pm
exam done, am good for Sunday afternoon.
Would prefer not to do 300 itself, since it's sort of our annual barometer/"celebration"
Would prefer not to do 300 itself, since it's sort of our annual barometer/"celebration"
Re: October 2
Posted: Tue Sep 28, 2010 5:19 pm
Apologies I meant Sunday
Re: October 2
Posted: Thu Sep 30, 2010 10:45 am
Sunday afternoon usual time?
Re: October 2
Posted: Thu Sep 30, 2010 2:45 pm
Sure. Program?
Re: October 2
Posted: Thu Sep 30, 2010 3:52 pm
Don't feel like doing too many reps of any one movement as I'm too deconditioned with the high reps to get much out of it, so suggest 1 of the following WODs with more medium reps
"Captain America"
4 rounds
7x pullups
14x burpees
21x 24kg overhead swing
7:49min(Sufian)
"Rocky's Pizza"
6 deadhang pullups
8/8 1-H walking lunges 16kg KB
10 ring pushups
12 OHS swings 24kg KB
4:41min(Goi)
Could do twice if it's too short
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
"Captain America"
4 rounds
7x pullups
14x burpees
21x 24kg overhead swing
7:49min(Sufian)
"Rocky's Pizza"
6 deadhang pullups
8/8 1-H walking lunges 16kg KB
10 ring pushups
12 OHS swings 24kg KB
4:41min(Goi)
Could do twice if it's too short
"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)
Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)
Re: October 2
Posted: Thu Sep 30, 2010 5:33 pm
How about:
Prelude (skill/speed/strength oriented)
A 3x3 HSPU (or forward roll for Keith
)
B 3x1 bench jump
C 3x10s queda de rins/side (http://www.google.com/images?q=queda+de+rins)
(or other balance work, e.g. headstand, tripod, crow, planche etc)
WOD "5x5" (met-cond oriented)
5 rounds of 5 reps of:
A deadhang pullups
B burpees
C 1-H KB clean+jerk/side 16kg
D ab rollout/ring fallout
E 1-H walking lunge/side 16kg KB
(probably take us about 6-8mins?)
Epilogue (kill-Elliott oriented)
sprints, rinse and repeat as desired (I suspect 5-8 reps of x20m would be good enough)
[edit] hmm too much use of the 16kg KB, maybe do jump lunges instead for "E" instead of the walking lunges?[/edit]
Prelude (skill/speed/strength oriented)
A 3x3 HSPU (or forward roll for Keith
)B 3x1 bench jump
C 3x10s queda de rins/side (http://www.google.com/images?q=queda+de+rins)
(or other balance work, e.g. headstand, tripod, crow, planche etc)
WOD "5x5" (met-cond oriented)
5 rounds of 5 reps of:
A deadhang pullups
B burpees
C 1-H KB clean+jerk/side 16kg
D ab rollout/ring fallout
E 1-H walking lunge/side 16kg KB
(probably take us about 6-8mins?)
Epilogue (kill-Elliott oriented)
sprints, rinse and repeat as desired (I suspect 5-8 reps of x20m would be good enough)
[edit] hmm too much use of the 16kg KB, maybe do jump lunges instead for "E" instead of the walking lunges?[/edit]
Re: October 2
Posted: Thu Sep 30, 2010 5:38 pm
How about swings with a heavier KB(20-24?) instead of the C+J? It also saves Elliott's wrists 
Re: October 2
Posted: Thu Sep 30, 2010 5:43 pm
Sounds like a plan
5x5 can probably go with 24kg swings...
5x5 can probably go with 24kg swings...
Re: October 2
Posted: Thu Sep 30, 2010 6:23 pm
I'm good except u mean 5 to 8 200 meters? 20 meters is not a sprint
Re: October 2
Posted: Thu Sep 30, 2010 6:28 pm
Interval sprints are 50m max for me
Re: October 2
Posted: Thu Sep 30, 2010 9:37 pm
sure, 1H KBS w/24kg would be good.
yes, I meant 20m; acceleration is only in the first 20-30m. But fair enough, it's not skill work, so we could do 40-50m (no Elliott, 200m is not a sprint!)
yes, I meant 20m; acceleration is only in the first 20-30m. But fair enough, it's not skill work, so we could do 40-50m (no Elliott, 200m is not a sprint!)
Re: October 2
Posted: Sat Oct 02, 2010 10:30 pm
Where is it?
Re: October 2
Posted: Sat Oct 02, 2010 10:44 pm
usual TPY I presume
I got lobsterized at softball practice today...
I got lobsterized at softball practice today...
Re: October 2
Posted: Sun Oct 03, 2010 7:36 am
yeah, it was pretty sunny yesterday.
welcome, radioactive man...
welcome, radioactive man...
Re: October 2
Posted: Sun Oct 03, 2010 4:48 pm
So, it was cancelled? Dropped by but didn't see anyone.
Re: October 2
Posted: Sun Oct 03, 2010 7:10 pm
Not cancelled, last minute change of plans as Goi couldn't make it. Hill sprints instead...
Re: October 2
Posted: Sun Oct 03, 2010 8:08 pm
Sorry guys, should've posted here but was kinda busy so I only told Keith and Phing.
Re: October 2
Posted: Sun Oct 03, 2010 10:18 pm
sorry Bruce , I should've SMS'd you. Didn't know if you were coming
Re: October 2
Posted: Mon Oct 04, 2010 8:21 am
No prob guys, I also indicate that I'll be coming. No issue.
Re: October 2
Posted: Mon Oct 04, 2010 4:23 pm
my calves are killing me now... 