Goi's Fitness Forum

Posted: **Tue Sep 23, 2008 3:37 pm**

Checking interest for a workout on saturday morning this weekend, at Toa Payoh Stadium.

Haven't decided on a workout yet, but something involving the use of the running track (if available) would be good (anybody living nearby who can check for us?).

Posted: **Tue Sep 23, 2008 3:48 pm**

10am would be good for me. Xian trains at TPY clubfitt I think, can help check?

Posted: **Tue Sep 23, 2008 4:19 pm**

ok i can check when i go clubfitt

Posted: **Tue Sep 23, 2008 4:37 pm**

thanks weixian, just need to find out if other people are training/using the track then, and what the layout is like.

if we get 4-5 people interested, we should be good to go. Then from the layout we can figure out what sort of workout to do.

Posted: **Tue Sep 23, 2008 4:47 pm**

The stadium is quite okay in the mornings.. anyway if they see some idiots sprinting like mad, they'll move a side..

i don't see a chin up bar though but steps..

Posted: **Tue Sep 23, 2008 5:24 pm**

sian saturday....

im out on this.

Posted: **Tue Sep 23, 2008 9:53 pm**

there are chin up bars in tpy stadium and i checked there are no special events this saturday morning so should be ok

Posted: **Tue Sep 23, 2008 10:11 pm**

Thanks Weixian, appreciate you checking.

Posted: **Tue Sep 23, 2008 10:37 pm**

So Saturday it is? Who's going?

List yourself:
Goi
Phing
Xian?
Louis?

Posted: **Tue Sep 23, 2008 11:00 pm**

ok i will be going

Posted: **Tue Sep 23, 2008 11:08 pm**

i'm in 10 am?

Posted: **Wed Sep 24, 2008 9:38 am**

me me me...if my wife nt given birth yet...

Posted: **Wed Sep 24, 2008 9:57 am**

Bryan wrote:me me me...if my wife nt given birth yet...

your daughter is hanging onto the cord for dear life lah, don't wanna come out and see you.

Posted: **Wed Sep 24, 2008 10:24 am**

Looks like that's at least 4, so I guess we are on. Someone also want to post at HWZ or we can't be bothered?

I'm leaning towards a combination of some trackwork intersphered with upperbody work (pullups, pushups), or else trackwork, then "300" style circuit after a rest.

Anybody game to do 4x400m sprints? Or we can try 200m ones to see how people's form hold up first.

Posted: **Wed Sep 24, 2008 10:44 am**

galapogos wrote:
Bryan wrote:me me me...if my wife nt given birth yet...
your daughter is hanging onto the cord for dear life lah, don't wanna come out and see you.

i so bad meh???

Posted: **Wed Sep 24, 2008 10:53 am**

im game for anything that doesnt kill me..

Posted: **Wed Sep 24, 2008 12:19 pm**

Twxian wrote:im game for anything that doesnt kill me..

I can't help you if Goi throws a 20KB and accidentally hits you in the head...

Posted: **Wed Sep 24, 2008 12:20 pm**

Considering the downpour today, I'd say the wet weather plan is to cancel if it does rain. That ok for you guys?

So far its:
Goi
Phing
Louis
Weixian
Bryan (if wifey doesn't pop)

Posted: **Wed Sep 24, 2008 1:24 pm**

xarope wrote:
Twxian wrote:im game for anything that doesnt kill me..
I can't help you if Goi throws a 20KB and accidentally hits you in the head...

Who says that'll kill him... It could make him stronger!!!

I'd love to join you guys for track work, should be an interesting session, but will have to play it by ear with the wife being just back. Likely no though...

Posted: **Wed Sep 24, 2008 1:37 pm**

Speaking of track sesions, crossfit's WOD today is:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

assuming I run a sub 2min (very doable) pace for the 400m (say 14-15km/h for the first few rounds which would be 1:45min or less), and do about 30 seconds worth of pullups, that's at least 8 rounds of 400m runs.

I feel nauseous already...

Posted: **Wed Sep 24, 2008 1:39 pm**

Canuck eh wrote:I'd love to join you guys for track work, should be an interesting session, but will have to play it by ear with the wife being just back. Likely no though...

She can join us, or I can ask my wife to take her to the gym instead (when she drops me off) whilst we are frittering away our time at the stadium...

Posted: **Wed Sep 24, 2008 1:59 pm**

How about hitting the gym as the wet weather program?

Posted: **Wed Sep 24, 2008 2:10 pm**

galapogos wrote:How about hitting the gym as the wet weather program?

That's my wet weather program, but I surely can't sign in 5-6 people into my gym...

Posted: **Wed Sep 24, 2008 2:15 pm**

Isn't TPY clubfitt right next to TPY stadium? That's what I was thinking, if we're already gonna be there.

Posted: **Wed Sep 24, 2008 2:28 pm**

Doh!

Well that's certainly an alternative if everybody is ok with that too (and assuming it's got enough space+equipment and is not super crowded on a saturday morning).

Posted: **Wed Sep 24, 2008 2:30 pm**

We have the following confirmed
Goi
Phing
Xian
Louis

And maybe Bryan/Keith.
4-6 should be ok? Split into 2-3 groups. I don't know how anal TPY CF is though.

Posted: **Wed Sep 24, 2008 2:32 pm**

I'm pretty sure anality is guaranteed.

"So sorry..."

Posted: **Wed Sep 24, 2008 2:40 pm**

TPY is pretty alright

Posted: **Wed Sep 24, 2008 3:46 pm**

E1 TPY is much better.. heh heh.

Posted: **Wed Sep 24, 2008 4:20 pm**

So some thoughts about the workout (since I'm completely bored working on RFPs all day):

Code: Select all

0) warmup (mobilization/activation) 10-15 mins
1) potential skill work (core): work up to HSPU (crow, cartwheels, head/elbow stands) 15mins
2) track work (dynamic)
	warmup 2x400m (6 mins) - get a feel for the track, work on stride technique
	sprints 4x100m (8 mins?) - probably 1st sprint is easy'ish, then 2+3 harder, 4 should be "pushing" now
	sprints 4x50m (8 mins?) - should be pushing 1-4 now after the warmup from the 4x100m above, ease the finish of the 4th out to say 100-200m recovery
	rest in-between to ~80% recovery as necessary
	score is total time taken for the 4x100+4x50 (600m total), not including rest breaks
	say 20'ish min
3) circuit
	ladders 1-5-1 on the minute
	x2 pullups (strict)->x1 burpees (pushup clap+jump full hip extension)
       (i.e. 2 pullups, 1 burpee; 4 pullups, 2 burpees... 10 pullups, 5 burpees, and then back down)
	9 mins total
4) cooldown 10 mins

Open to recommendations to modify (actually I wanted to do 2x400 warmup, 4x400 and 4x200m but I don't think you guys run so much, so I trimmed down the distances and # of intervals)

Goi's Fitness Forum

Interest check: 300, 27 Sept (Sat), 9-10am, TPY stadium

Interest check: 300, 27 Sept (Sat), 9-10am, TPY stadium