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Dec 20
Posted: Sun Dec 14, 2008 8:48 pm
by Canuck eh
Just finished today's workout, good one today with the running mixed in between and already looking forward to the next. Anyone up for Saturday morning? Sunday I'll be away so this'll be the best time for me.
Sat Dec 20, 10am
1. Keith
once we have an idea of numbers and weather permitting, we'll figure out a program.
Posted: Sun Dec 14, 2008 9:01 pm
by galapogos
That's fast! You're efficient.
Sat Dec 20, 10am
1. Keith
2. Goi
Posted: Sun Dec 14, 2008 9:19 pm
by Canuck eh
I have the shortest distance home
!
Posted: Sun Dec 14, 2008 10:11 pm
by flamekid
wont be making it if the kb meets are at 10.
Posted: Mon Dec 15, 2008 6:28 am
by xarope
Sat Dec 20, 10am
1. Keith
2. Goi
3. Phing
hey maybe we can do a KB workout? Bert... Bert? Anybody see where the ninja went?
Posted: Mon Dec 15, 2008 9:27 am
by Twxian
im up for saturday mornings
Posted: Mon Dec 15, 2008 11:27 am
by Canuck eh
xarope wrote:hey maybe we can do a KB workout? Bert... Bert? Anybody see where the ninja went?
What do you have in mind?
Posted: Mon Dec 15, 2008 2:29 pm
by flamekid
ninja back in action, but going for herman's kb class thingy. =D
Posted: Mon Dec 15, 2008 3:26 pm
by Weib
flamekid wrote:ninja back in action, but going for herman's kb class thingy. =D
Go hongkong never buy good stuff meh?
Posted: Mon Dec 15, 2008 11:10 pm
by Jordon
HEY SINCE U GUYS ARE DOING KB WORK EVERYONE GO TO HERMAN'S PLACE! ITS STILL AT TOA PAYOH!
Posted: Mon Dec 15, 2008 11:58 pm
by galapogos
Sat Dec 20, 10am
1. Keith
2. Goi
3. Phing
4. Xian
5. Sufian(told me over sms)
6. Henry(likely, told me via msn)
7. Jordon(needs to choose between 300 and flowfit)
8. Louis(or lose his full pack)
Posted: Tue Dec 16, 2008 12:18 am
by Weib
wah black mail..okok i'll be coming...
Posted: Tue Dec 16, 2008 12:21 am
by Jordon
can it be shifted to 11? gives some ppl more zz time and me time to rush down from herman's place!
if you all are rushing then its okay..
Posted: Tue Dec 16, 2008 2:49 pm
by Canuck eh
Looks like could be a big turnout, good to see Henry out again, been a while.
This is going to require a lot of bells
Posted: Tue Dec 16, 2008 3:05 pm
by Weib
that if it doesn't rain...weather this week is iffy.
Posted: Wed Dec 17, 2008 6:22 pm
by Weib
i got an idea for a work out -
The 1 -
1 min of
- KB Clean and jerk
Mountain climber
KB Swings
Burpees
Push up
Rest
3 rounds.
Posted: Wed Dec 17, 2008 8:44 pm
by xarope
Weib wrote:i got an idea for a work out -
The 1 -
1 min of
- KB Clean and jerk
Mountain climber
KB Swings
Burpees
Push up
Rest
3 rounds.
You need to have some sort of reference target as well otherwise it'll be 10 leisurely reps of everything...
say 3 rounds of 1 min of 5 exercises w/1min rest in between, take average of 3 rounds as your score...
if we are doing this w/kevin, we should do some flowfit... it'll be fun for those that have never done it before!
Posted: Wed Dec 17, 2008 8:57 pm
by xarope
Alternate workout suggestion:
The One - 1 circuit consists of:
KB snatch
KB C+P
Asymmetrical pushup w/KB (dynamic pushup to other side)
mountain climber
Pistol/Lunge
3x3 minute rounds, 1 min rest in between
score is how many circuits you can do in each round
Posted: Wed Dec 17, 2008 9:02 pm
by Weib
i'm abit hesitant with snatches, its because of it i injured my RC.. but i'll do others..
Posted: Wed Dec 17, 2008 9:13 pm
by galapogos
The One looks good, but I assume it's both sides per rep?
Posted: Wed Dec 17, 2008 9:40 pm
by xarope
galapogos wrote:The One looks good, but I assume it's both sides per rep?
Naturally, unless you've only one capable arm at that time.
BTW I didn't include pullups or ring work, as I assume if we do this with Herman's KB group there won't be ready access to pullup/monkey bars.
Posted: Wed Dec 17, 2008 9:45 pm
by Weib
i tot herman pulled out already?
Posted: Wed Dec 17, 2008 9:47 pm
by galapogos
Yes I believe we're doing our own thing now. No longer with Herman. Too many variables.
Posted: Wed Dec 17, 2008 10:00 pm
by xarope
oops, ok. Then the One might be too difficult to do unless everybody has their own KBs.
Posted: Wed Dec 17, 2008 10:04 pm
by Weib
all we need is about 4 kbs 2 16s 2 20s.
thats why i selected body weight exercises.
Posted: Wed Dec 17, 2008 10:08 pm
by xarope
If we are doing at TPY stadium again I'd love to incorporate some 400m running in there... I know you guys cringe when I suggest this though...
Posted: Wed Dec 17, 2008 10:15 pm
by manyu882
yes! i'm going. if smack down postpone. sufian, if u got go using car can tong pang bo?
Posted: Wed Dec 17, 2008 10:15 pm
by Weib
Example #1
15 seconds, Prowler push
15 seconds, rest
15 seconds, squat jump
15 seconds, rest
15 seconds, sledgehammer or medicine ball chops
15 seconds, rest
15 seconds, kettlebell swing
15 seconds, rest
Keep working through the medley until the five-minute period is up.
AC has some crazy programing
Posted: Wed Dec 17, 2008 11:48 pm
by Canuck eh
We don't have a prowler, medicine ball, sledgehammer or medicine ball.
No point in suggesting something that doesn't work...
I like the idea of 400's though, it really kicked my butt last week and it places different demands on your energy systems.
Most people who are coming have KB's. Other than drivers who may have more flexibility, can everyone commit to bringing 1?
Posted: Thu Dec 18, 2008 9:18 am
by galapogos
Exactly.