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Another birthday WOD
Posted: Thu Jun 30, 2011 1:33 pm
by Canuck eh
So Goi is getting older and questions about offspring are becoming more frequent (at least in some quarters)
Round here we celebrate with a workout in their honour and then erase it all with PWO nutrition.
So, who's in for this weekend? If Sufian can accommodate, JJC, else, TPY
Re: Another birthday WOD
Posted: Thu Jun 30, 2011 2:44 pm
by galapogos
Thanks. Would actually prefer TPY this week as gonna be in the area...
Re: Another birthday WOD
Posted: Thu Jun 30, 2011 10:53 pm
by xarope
something with 31 (or is it 32 now) reps?
Re: Another birthday WOD
Posted: Thu Jun 30, 2011 11:43 pm
by galapogos
I'm a smashing pumpkins song...in more ways than 1.
Re: Another birthday WOD
Posted: Fri Jul 01, 2011 6:55 am
by xarope
33 reps? getting worse...
Re: Another birthday WOD
Posted: Fri Jul 01, 2011 8:43 am
by galapogos
Ok generation gap spotted...[*]
Re: Another birthday WOD
Posted: Fri Jul 01, 2011 12:29 pm
by Canuck eh
What is "1979"?
anyways, programming?
Re: Another birthday WOD
Posted: Fri Jul 01, 2011 11:57 pm
by xarope
as discussed...
32 reps of:
pullups
burpees
swings
mountain climbers (each side)
400m
For clarity, that would be 32 reps of 400m (12.8km)
Should take us about 2 hours...
Bwah hah hah hah ... erk
Re: Another birthday WOD
Posted: Sat Jul 02, 2011 7:10 pm
by galapogos
TPY 5pm? Joyce has a meeting before that. isteaks for dinner after?
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 2:05 pm
by Canuck eh
5pm is ok.
32kg swings? we don't have one of those...
The workout looks hamstring friendly, which is good, cuz mine are still fried from Friday
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 2:47 pm
by galapogos
Will bring an 8 and a 20 kg, phing can bring the 24?
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 2:49 pm
by Twxian
will be going
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 3:14 pm
by xarope
OK will bring the 16 and 24kg
apparently bday wussy boy has a cranky shoulder, so WOD suggestion:
4 rounds of:
4 burpees
8 pullups
16 abs
32 1H swings (sub 64 2H swings)
400m
I'm guessing about 20+mins...
alternative: drop the 400m, that'll take about 10-12 mins, then we do sprints for finishers instead (which may be a better choice considering the 32/64 swings).
finishers: suicide sprints 10-10(back)-20-20(back)-30-30(back)-40(finish), every 4 mins, 4 times (14+mins)
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 3:30 pm
by Canuck eh
am in favour of the suicides in lieu of 400s
also, can bring a 20 if no one wants to swing the 24
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 10:05 pm
by galapogos
"Goi turns 32"
4 rounds
4x burpees
8x pullups
16x ring fallout
32/32x one handed KBS - 16-24kg
Joyce: 15:40min?
Phing: ?
Keith: ?
Xian: ?
Goi: 19:42min
Now which idiot suggested 32x per side one handed KBS?
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 10:22 pm
by xarope
galapogos wrote:"Goi turns 32"
4 rounds
4x burpees
8x pullups
16x ring fallout
32/32x one handed KBS - 16, 20, 20, 20kg
Joyce: 15:40min?
Phing: ?
Keith: ?
Xian: ?
Goi: 19:42min
Now which idiot suggested 32x per side one handed KBS?
I think it's:
Phing: 18:24 (all 20kg KBS; I did all mine in sets of 4/each side, and I'm pretty sure in either round 1 or 2, I did 4 more than I should've... doh)
Goi: 18:42
Keith: 18:0?
Finishers:
~20m sprints on the minute, 10 minutes
Yeah, where's Elliott when you want to blame someone?
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 10:55 pm
by galapogos
You sure I did 18:42? I swore I completed a lot later than you, and heard 19 somewhere...
Keith's 18:08min according to his log, but with the baby KBs.
The sprints are longer than 20m methinks...
Re: Another birthday WOD
Posted: Sun Jul 03, 2011 11:09 pm
by Canuck eh
I needed to give my back a break, sue me.
Going back to the roller and ice once I finish the dishes and laundry
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 9:54 am
by Canuck eh
Does anyone else feel as good as I don't this morning?
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 10:05 am
by galapogos
Zambuk and foam roller didn't help?
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 10:56 am
by Canuck eh
the hand is fine, knees through lower T-spine is a mass of soreness
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 11:38 am
by galapogos
Nothing major on my part. Just a bit of soreness in triceps(doh), glutes and lower back.
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 8:22 pm
by xarope
my traps are a bit sore, but back is ok. A callus on each hand (just at the base of the middle fingers) that threatens to develop into a blister, but that'll subside soon enough after tomorrow's rest.
Re: Another birthday WOD
Posted: Mon Jul 04, 2011 8:26 pm
by xarope
Canuck eh wrote:the hand is fine, knees through lower T-spine is a mass of soreness
could be the sprints, if you haven't been running much
Re: Another birthday WOD
Posted: Fri Jul 08, 2011 10:20 pm
by Sufian
I did the same thing today to commerate Goi's Bday. Timing = 13min34s.
I think I am gearing up well for my coming 160km cycling race in Ipoh (17th July) and Port Dickson Triathlon (24th July)
Re: Another birthday WOD
Posted: Sat Jul 09, 2011 6:56 am
by xarope
Sufian wrote:I did the same thing today to commerate Goi's Bday. Timing = 13min34s.
I think I am gearing up well for my coming 160km cycling race in Ipoh (17th July) and Port Dickson Triathlon (24th July)
Only a week between the two? Hope you don't push too hard for Ipoh, then. Have a read of this:
http://www.sportsscientists.com/2011/07 ... g-and.html
To wit:
The relatively short turnaround time (5 weeks) means the rider has to recover without losing conditioning, which compromises Tour specific training. We know that a rider's condition at the end of a Grand Tour is significantly different from at the start - this study showed that a cyclist's hormone levels are significantly changed during the course of the Tour de France - the function of their pineal glands, adrenal glands and testes are all compromised by consecutive days of intense effort. The same would be expected of the Giro, and regardless of how easily Contador won that race, controlling every mountain stage, he would have needed a period off to recover afterwards. The question are: a) has it affected his conditioning going into the Tour, and b) will he have recovered sufficiently to remain competitive in the final 10 days of this Tour?
Please take care of yourself!