Thursday, 10 April 2014

Term 2 Lesson 6

Led by Yellow House

  1. 17 rounds around ISH.
  2. Stations (Shuttle Run, Incline Pull Up, Sit And Reach Hold 10 seconds, Holding SitUp 45 seconds, SBJ 15 lunges) 2 min per station in ISH.

Sunday, 6 April 2014

Term 2 Lesson 5

Led by Red House

  1. 7 rounds around field. Target is 14 minutes. Finished in 22 minutes.
  2. Normal Stretching.
  3. Stations 2 min per station. STATIONS : Shuttle Run Practise [SR], Jumping Over Hurdles [SBJ], Sit Up Practise [SU], Hanging on Bars [IPU] etc.. 3 cycles.
Next lesson: YELLOW!

Thursday, 3 April 2014

Term 2 Lesson 4

Led by Green House


  1. 6 rounds around the field
  2. Normal stretching.
  3. Sit up practise 20x2 sets.
  4. Pull Ups, 5x3 sets per person.
Next Week, led by Reds!

Sunday, 30 March 2014

Term 2 Lesson 3

Led by Blue House

  1.  5 rounds around field for 14:47 seconds minutes. Target was 13 minutes by Blue House, 10 minutes by Ms Lim. Fastest was 6:58 (Ryan).
  2. Normal stretching and Sit & Reach stretching 2 sets x 10 seconds. Target was 3 minutes.
  3. "Superman Jump" x 18. Target was 2 minutes with breaks.
  4. Shuttle Run, house practise outside ISH, target was 5 minutes with breaks.
  5. Sit up, attempt 10 within 15 seconds x 2. Target was 8 minutes.
  6. Pull up, each person 5 attempts. Target was 10 minutes. Not enough time to do.
Next week LESSON!: Green House.

Thursday, 27 March 2014

Term 2 Lesson 2

Led by Black House.
  1. 4 rounds around field for 11 minutes. Target was 8 minutes
  2. Normal stretching (Hamstring, ankles et cetera.) and Sit & Reach Stretching x3 sets (Flexibility). Target was 5 minutes.
  3. Half-squats 3x10 sets, then half-squats and "superman" jumps followed by 30 seconds break in between each set 3x10 sets. Target was 3-5 minutes.
  4. Incline Pull-Ups practise at the fitness corner (Jump up onto bar, chin on bar, and slowly descend. Assistance from friends by pushing a knee up if required.) 3x10 sets. Target was 5 minutes.
  5. Shuttle Run No time. Target was 10 minutes.
  6. Sit Ups No time. Target was 10 minutes.
Next week: Blue House.

Blue House NAPFA Scores & Targets


S&W Yellow house Results and Target


Sunday, 23 March 2014

Term 2 W1 to W4 NAPFA & Fitness Conditioning

Dear Class,

This is the schedule for our S&W lessons till W4.

LessonNumber of RoundsHouse leading
W113
24Black
W235Blue
46Green
W357Red
67.25Yellow
W47NAPFA TEST
8NAPFA TEST

Things to be submitted & when

Mock Test ResultsTo Ms Lim on 25th March
Activities Table & PlanTo Ms Lim on 25th March
HOUSE mock test current & target tableOn Blog by 28th March
House Reflection after session
On Blog after House's Session
1. What went right?
2. What did not run so well?
3. Why did it happen?
4.What did we learn from our observations?
5.How can we do better?

Saturday, 8 February 2014

Matthew Discus Throw

Jonas Discus Throw

video video
1st video, Justin throws the discus
2nd video, Sean throws the discus
I think we could do better by not throwing a pancake and leaning further back for more momentum