Goi's Fitness Forum

Up for 300 again?

Always...

but I would prefer the Sunday this time, since I have lunch plans on Saturday.

Why don't you come up with an idea for the workout and we'll play around with it depending on people and equipment?

http://jerryhillfitness.com/blog/?p=154

check this out... the METCON NINJA.

We can replace the wall ball with KB thrusters. Or swings.

Bert's already a ninja, so you guys say...

Low equipment requirement.

KB thrusters is probably the closest proxy to a wallball type movement, but too bad we don't have enough KB to do two handed thrusters.

I say let's aim to be Met-Con Ninjas (77 pullups are going to kill me though)

I wouldn't mind doing that, but yeah, not enough KBs...what weight are the subbed thrusters? Even 16kg sounds hard!

crossfit wallballs are subbed by 20lb db thrusters each hand.
That makes 40lb total. Which is 18.14kg.

I would say one 16kg KB, would suffice as it is definitely harder than DBs. But, how do u do thrusters with one KB?

You can't...

We can just do 1-H thrusters, right? Just make sure to do one side then the other side the next round, or switch mid-round, failing which there'll be a slight imbalance due to one side doing 11 more than the other, but I think we'll survive...

I like it:
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7 rounds for time

11 thrusters
11 Burpess
11 Pullups

If you bring it in under 18 minutes consider yourself a Met-Con Ninja!!
20 minutes or under, a Ninja in Training…
20+ minutes; keep at it Grasshopper!
========

Definitely need some sort of pacing strategy...

Other option is Angie:
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For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
========

This'll just plain hurt, I don't think even Goi can do 100 kipping pullups in a row...

Angie is brutal. I like it.

Jerry would be so proud of us. Haha

instead of doing 1H, we could grasp the bell by the ball instead of by the handle and use 2H to simulate the throwing motion of a wallball when doing thrusters?

that sounds like an injury waiting to happen, when the bell slips out of your slippery hands and hits the guy in front...

Keith I've tried that. It isn't as easy as it sounds. Yes looks like an injury waiting to happen, especially when done fatigued, though to appease Jerry, I have no data to support that

Anyway, Angie isn't really metcon anymore. You'll approach muscular failure way before that. Kinda like 300. A different kind of workout.

Yeah, just tried it. There's no easy way to set it down. Not quite like a medicine ball with a handle...

It's settled then...we be ninjas!!!

It's gonna be hard being a ninja. About 2+min per round. I expect after round 3-4 it will all be downhill...our arms are gonna be dead from the pullups and pressing, and our legs are gonna be dead from the squats and burpees.

Fwah... this is exciting. Ninja, bert better come.

Considering it's really only 77 reps in total of each exercise, I reckon Sufian and I will easily make the 18 minutes, since we are used to high rep style workouts... famous last words...

In all seriousness, I think it's eminently doable for all; say 3 seconds per rep=99 secs, 60 secs rest per round => total 2:40 per round, so let's be generous and say 3 min/round, so 7 rounds=21 mins.

Pushing it a little and you'd be able to trim 1 min off and be a Ninja in training.

I reckon the first 2-3 rounds will be around the 2min mark, so that's already 3mins off the total 21min mark=>18 mins!

What a plan! Now, what was that quote about all plans coming apart once they hit reality...?

Important points to note about this workout, after viewing his video:
1) Pullups are typical crossfit kipping
2) Burpees are pushup+jump

And FYI I can't find my spare battery nor charger for my panasonic LX3, so if anybody can find me a charger, please buy it for me (just SMS me so I know), I went to SLS but nobody had any stock... grrr. So I may have to resort to my old FX7, but I don't know how good the video results will be.

If you're willing to McGuyver and have 2 metal conductors, check out what voltage your battery is. If it's around the 3.3-3.7V range, most likely you can connect it via the 2 metal conductors to your handphone/other camera's battery charger. They're usually about the same voltage. I did that for my old handphone the last time, charged it with my camera charger with some wire.

Just to keep track, ninja roll call

1. Sufian
2. Keith
3. Goi
4. Phing

what date/time did we decide on?

And yay, I found my charger and spare battery... whew.

1. Sufian
2. Keith
3. Goi
4. Phing
5. Vic

I suppose same time, same place?

Sunday Jan 4, 430, TPY?

okay 100 rep is out training opinion.
You guys enjoy.

We're doing Ninja not Angie. I also dislike the higher rep CF stuff, or stuff that takes longer than 20min.

Doing NinjA lah Louis.... not 100 rep thingy..

Maybe we haven't mentioned ninja often enough

4th i think i nt free. update rater

i might not be free... will try to make it... ninja leh... the pullups CONFIRM kill me ones....

use band also can. Bring your own band.

I will try to bring my DBs. Have no car, but since the DBs can be separated, will try. I think I have a pair of 20lbs. Makes it perfect for the wallball substitute.

Sufian wrote:I will try to bring my DBs. Have no car, but since the DBs can be separated, will try. I think I have a pair of 20lbs. Makes it perfect for the wallball substitute.

Ask your bro to join us, then can drive?