Goi's Fitness Forum

In response to keith's question on whether we are gonna get 300 back to a regular thing...

Who's in? Maybe some running? Or even tire flipping if sufian opens up jjc for us...

Hills?

I should be ok for Sunday afternoon this weekend, one of the projects just go delayed till next weekend.

tire flip tire flip tire flip tire flip

JJC no problem.

KBs, box jumps, wall climbs, track, pull-ups, rollers, gymnastic rings, tyre flips?

U name it.

But, I need a name of all coming in.

Full name, and IC. So that i can clear with security guard.

On ok send to u nw

So tomorrow 4:30pm JJC? Who is coming?

1. sufian
2. phing
3. ?

Goi n bryan

Joyce should be coming too.

Elliott but he'll be in kallang till 4, anyway I can get a ride from anybody

Continuing in the trend of Canadians referring to themselves in the 3rd person, Keith should be coming

Can we do something nt strenous.. I guess I overtrained feeling burnt and can't slp

4.30pm, what abt name and ic?

I took out 2 x 16, 2 x 20, 2 x 24 kg kettlebell already. Can use these, box jump and pull ups. But my rings forgot to take out, so someone pls bring. Together with rollers.

U guys can do running also, but i not running cause been running daily 10km. Sunday is runnin rest day.

I've sms'd you, Sufian. let me know if you didn't get it.

For WOD, I was thinking of using the tools that we normally don't have access to, e.g. the low wall, the barbells(?), and the box jumps.

Sufian

PMed you.

goi tompang moi

Can we put flip tires in the regime

4:00pm Lorong Chuan MRT...

I'm leaving orchard area around 4pm, Elliott is getting a lift from there, anybody else?

ok will be at lorong chuan

tentative programme for 300: JJC 27feb2011

prelude
strength 3x3 HSPU
explosiveness 3x1 tire flip
balance work 1x30s ea/side

WOD
2 rounds of:
4x tire flip
6x low wall
8x 1-H lunges (ea/side)
10x pullups (rings)
12x ab work (roller, fallout, or 60s 1-leg bridge)

epilogue
tag team 400m tire flip/“agility” work?

don't think we need swings with the tireflip, not sure about sticking in burpees but can do 10x burpees, 12x pullups, 14x ab work instead

Joyce will need some serious subs! Haha...

Can't wait to see the aftermath.

27Feb2011
prelude
strength 3x3 HSPU (I think I was the only one that did this... 1 set of x9)
explosiveness 3x1 tire flip
balance work 1x30s ea/side (20s planche practise)

WOD
2 rounds of:
4x tire flip (sub 8xburpees)
6x low wall
8x 1-H lunges (ea/side) 16/20/24kg KB
10x pullups (sub inverted rows)
12x ab work (ring fallout, or 30s 1-leg bridge)

epilogue
tag team 16kg+24kg farmers walk, 400m (~200m each person)

times for WOD:
joyce: 6:39 (I think she finished a hair's breath before Goi?)
goi: 6:41
sufian 6:58
keith: 7:17
phing: 7:41 (9:11-1:30, 16kg 1-H lunges)
bryan: 8:12?
elliott: 8:47 (9:17-30s, assuming he started 30s after sufian)
bruce: 9:08 (11:38-2:30, assuming he started 2:30s after sufian)
wei xian: 11:40-?

7:17 I think according to Sufian (was 3:18 after 1 round, apparently)

suggestions for music to edit the video?

Who has the other camera and footage? What res? Can possibly cut the two together, but I shot full HD.

Send me the group pics too

Was I 7:11 or 6:50 or 6:20?

I was 8.42 I guess

goi was 7:11, but after minus 30s, is 6:41.

Yes, my timing 9:08 is correct.
Just that, waited a little while for the tyre in the 2nd round, else may be can hit below 9min?

You missed out Wei Xian.
I remember his timing was 11:40 before adjustment for offset.