Freeletics Cheung Chau

26/04/2016

Tonite 8pm same place

5 plps
10 slow pshps
10 jump sqts
1 short sprint
x 10

25/04/2016

Tonite 8pm on sportsground

50 burpees
100 flutterkicks (4 count)
100 pushups
100 situps

23/04/2016

15 elevated pushups
2x10 one leg jump lunges
20 flutter kicks (count 4)
1 short sprint (30m)
x 10

31/01/2016

The same basic concepts apply to—and work for—everyone:

Strength train two or three times a week, focusing on the basic compound movements—pushing, pulling, squatting/knee flexion, hip extension, planking.

Sprint once a week—move as fast you can for short distances.

Get as much long, easy aerobic movement as possible—hiking, walking, easy trail running.

Play as often as you can.

Make your short, intense workouts—the sprints, the lifting—even shorter and more intense.

Make your long, easy workouts—the walks, the hikes, the jogging—even longer and easier.

10/11/2015

Try this, as a monthly cardio/bodyweight index

50xFast Mountain Climbers
50xJump Squats
50xPush Ups
50xCossacks
50x Slow Mountain Climber
50xY Squats
50xForward Lunges
50xSquat Thrusts
50xDirty Dogs
50xBurpees (no push up, no jump)

Tough!

Did 27mn, thought i would die!

Feel good now. Enjoy!

29/05/2015

And if you need a little musical push, try this : http://8tracks.com/soyasoce/deja-wu

I don't know if they changed the world... They most definitely changed mine. From the RZA vault, M**h, Red, Ghost, Rae, ODB, Bobby & more... Big up to Rafael.

29/05/2015

Promise I will never laugh again at people doing things with small dumbbells.

Try this: https://www.youtube.com/watch?v=3xFI5CT5GYA

(skip the warm up, no need)

I got two 11pds dumbbells, by mn43 I was close from a coma. The last T push ups - plank final is juicy.

09/03/2015

For the ladies...

http://8tracks.com/soyasoce/queens-of-the-pack

Baddest Girlsl on thePlanet... For my nieces and sisters. Missy, Badu, Patra & Grace... Introduced by Messieurs Tom Waits & Serge Gainsbourg

01/08/2014

Humor: 1000 burpees in 1h40!!!
Watch the first 3mn, then, it becomes... repetitive.
But spirit is cool... and music too
https://www.youtube.com/watch?v=f7qkHRAcRgc

Coach Ian J. McHugh of CrossFit Mission Gorge and CrossFit 858 completes 1000 Burpees for time. This was done as part of his fundraising efforts for The Figh...

17/07/2014

A very interesting documentary. Starts like an inquiry on steroids, and become a deeper reflection on the "obligation to achieve" of the American model imposed on the world.
https://www.youtube.com/watch?v=rgUStLuAQ3Q

An interesting documentary on the world of Muscle Building and Steroids. HOW TO GET THE PERFECT AESTHETIC PHYSIQUE? WATCH THIS: http://bodybuildinggiant.com ...