Goi's Fitness Forum

Hello to u all buddies. Here are just some suggestions for this Sunday's Workout (NOT a must, just suggestions)

Workout 1

4 Rds
400m
50 Squats

OR Workout 2

21,15,19 + 400m
DB Clean + Jerk (Full Clean Squat. Prescribed weight is 45#)
KTE (Knees to Elbow)


Warm Down or Skill Transfer

Choice of either KB work or Gymnast work like Muscle up and HSPU

KEVIN LIM wrote: 21,15,19 + 400m

what does this mean ah?

First round 21 reps of the prescribed exercies and a lap at the end of it
Round two 15 reps and a lap
Round three 9 reps and a lap

shall we include dips??

I think work out 1 scaled down within ladder format would be great -

400 - 20 squats -15 swings - 10 burpees -5 chins

So it'll be more balance and not to taxing that we take too long to recover.

can we make it earlier on Sundays?? Like b4 lunch?? SO after tt i could join u guys for a meal...

I was actually thinking of revisiting some of the earlier workouts in our repertoire, to see if we've actually progressed? Seems like a good thing to do being a new year and all...

The workouts are highly scalable but it would a good chance to put the body to the test and see how well it processes oxygen and blood to the working muscles.

I would really love to try out the previous workouts like what Goi has suggested even though I have never attempted before. That would be fun

i'm fine with both options. but this sunday it's got to be in the morning, i've got to be at marine crescent in the afternoon

I'm fine with either Goi's or Kevin's option. Preference is for the same time... Sunday morning's have church, though can attend an earlier service if it is the late morning.

If we revisit, do you have a workout in mind?

lets start over!
start from the first exercise we came up with then cycle it thru the last one then come up with new ones..

Weib wrote:lets start over!
start from the first exercise we came up with then cycle it thru the last one then come up with new ones..

Well we don't need to start over. The first few WODs we came up with only existed because we didn't have KBs then. They were mainly BW ladders, and I think we all agree that we don't like ladders for metcon work.

We can skip all the "unnamed" stuff and start with those with names. There are a few good ones there, especially those with the 400m.

Put at 4.30 ah this week one. sunday

The workout you all settle.

hahaha we all hate 400metre runs, why dont we do JUST that, like 400m intervals until we meet mr pukey, that will be quite soon lol.

Workout has been drafted. HUAT AH!!!

galapogos wrote:Workout has been drafted. HUAT AH!!!

that one is for next week lah.

Sufian wrote:

galapogos wrote:Workout has been drafted. HUAT AH!!!

that one is for next week lah.

oops

then this week, is 400m xmr vomit?

aaron wrote:then this week, is 400m xmr vomit?

knock yourself out.

aaron wrote:then this week, is 400m xmr vomit?

U coming or not? Never see u b4....
Maybe we can do this, but think about the others.

Attendance, Camaderie and support is most important in going through these metcon events. 400m intervals later most don't want to come.

haha ps la cos ah always the timing so steady i gotta coach or sth sian lol true true, supporting each other aha i try i try

or lets try workout 2 but instead of 400m we do 100m sprints instead

i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

since Kevin suggested this one, why don't we wait until after CNY to revisit some old ones?

I like #2 as well, but probably keep the 400m as is

oh yah, shit. are we having it at the usual 4:30?

if so then i'm out, i have something on in the early afternoon

Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

chiu do faster than won't be late...

galapogos wrote:

Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

chiu do faster than won't be late...

dun wanna embarrase u all...

I haven bankai yet..And my rietsu i have yet learnt to control it

Bryan wrote:

galapogos wrote:

Bryan wrote:i b first wave..cos tt day do 2nd wave n was late...alot of naggings....

chiu do faster than won't be late...

dun wanna embarrase u all...

I haven bankai yet..And my rietsu i have yet learnt to control it

wait for your dragon to fly lor.

Ok...

Have we gotten to a consensus as to what to do this week? I'm not going to be bringing a KB this week as Sufian and I are going to be playing some softball afterwards.

My vote was for, a lack of a better description, Kev #2 as prescribed. Just curious what weights he had in mind for the C&J? Kevin?

#2 looks fine. I'll still bring my 16s since I like cleaning/pressing KBs more than DBs. Phing can you bring yours too?