I had a great saturday of beach volleyball at Siloso beach, and the sun was not only sunny but to the point of being scorching. I'm now nicely tanned!
Now the great guys from NUS are planning to make this a fortnightly event. And this sunday I'll be taking out my soccer boots again!
For those who aren't familiar, these are the things which I picked up from Cross Fit (compound moves), and they've worked very well:
- Sprints. Hard sprints.
- Squats - front squat, back squat, overhead squat - all good.
- Pressing overhead - push jerks.
- Hoisting your weight - pull ups & weighted pull ups. There's nothing more raw than that.
- The classic push up - do it fast, cover the full ROM, and do a clap at your ascend!