had a good chest day. Upstairs with the bench and incline bench, then moved it downstairs to do some core/chest training with the exercise ball. Breathing while doing chest presses on an exercise ball takes some getting used to, it's not teh same as on a bench

6/9/2009 11:48:27 PM

somebody please help me with the XFIT thing. i would really like a logical explanation or somebody shoot holes in my theory.

the crossfit "cult" mentality, i'll never get it



maybe i do not quite understand what xfit is going for, but why can't you run and lift on seperate days or in seperate seasons? what good is having tremendous fitness when you cannot hope to utilize it because you are so sore?

example: i play a competitive sport for a team in raleigh. between may and septemer and november and february are the off season. during this time, you cannot strength train to maximum potential AND be in great cardiovascular shape. hence, you make your strength gains and then during the month preceding the season, switch to a different plan which dramatically affects your fitness level without draining your strenth because you lift (albeit intensely) only twice a week. if you practiced, lifted, and ran during the season (mimicking a crossfit workout) you would overtrain every workout and see a plateau or !GASP! even a drop in strength.

crossfit's very nature induces muscle catabolism and rhabdomyolisis. Unless you are hitting the juice REALLY hard or are an ELITE, i repeat, ELITE athlete, it is unlikely you could train at that nonsensical level, week in, week out without adverse effects to your body.

6/10/2009 11:32:38 AM

i just swam about 50 laps.

I didn't feel like I was going to vomit this time.

6/10/2009 1:04:28 PM

Ran 3 miles and then did spin class.

6/10/2009 7:41:55 PM

Quote :

"somebody please help me with the XFIT thing. i would really like a logical explanation or somebody shoot holes in my theory. the crossfit "cult" mentality, i'll never get it maybe i do not quite understand what xfit is going for, but why can't you run and lift on seperate days or in seperate seasons? what good is having tremendous fitness when you cannot hope to utilize it because you are so sore? example: i play a competitive sport for a team in raleigh. between may and septemer and november and february are the off season. during this time, you cannot strength train to maximum potential AND be in great cardiovascular shape. hence, you make your strength gains and then during the month preceding the season, switch to a different plan which dramatically affects your fitness level without draining your strenth because you lift (albeit intensely) only twice a week. if you practiced, lifted, and ran during the season (mimicking a crossfit workout) you would overtrain every workout and see a plateau or !GASP! even a drop in strength. crossfit's very nature induces muscle catabolism and rhabdomyolisis. Unless you are hitting the juice REALLY hard or are an ELITE, i repeat, ELITE athlete, it is unlikely you could train at that nonsensical level, week in, week out without adverse effects to your body."

maybe if you had tried it for a little bit and come to this conclusion I would take anything you say on the topic seriously...you're just spewing the same bullshit that all the haters do, without ever having applied the actual principles yourself.

Crossfit's nature DOES NOT INDUCE CATABOLISM...calories calories calories...why is it so hard to understand that if you are eating enough calories you're not going to induce catabolism. Also rhabdo is a rare occurrence...with proper scaling and easing into a routine there's little risk. Anyone starting for the first time on any routine could potentially be at risk for this.

yes it's hard on your body. most intense programs are. you should be taking days off/deloading regularly though anyway, regardless of what program you're on.

6/10/2009 8:45:45 PM

shoveled sand for 8 hours

6/10/2009 8:48:36 PM

rode roughly a quarter-century over rough terrain with no saddle. my calves are gonna be fucking HUGE.

6/10/2009 11:16:16 PM

I've been good!

Sunday - Hour on bike
Monday - Swam in the pool and played volleyball
Tuesday - Hour on bike
Weds - Hour and 15 minutes on bike

Of course Rock Band was included!

6/11/2009 9:09:48 AM

only did a mile at lake johnson this morning, but it's better than nothing!

6/11/2009 9:17:14 AM

Quote :

" if you practiced, lifted, and ran during the season (mimicking a crossfit workout) you would overtrain every workout and see a plateau or !GASP! even a drop in strength."

I don't even think pros train in this way. Like you said before that, the offseason is for recovery first, then working on whatever else might be a weakness while building a base for the coming season. This is pretty much standard across all sports from football to triathlon. I didn't read everything leading up to this discussion and I'm not a xfit guru, but I don't think the program is intended to be done in conjunction with other highly physical activities you might have going on at the same time.

[Edited on June 11, 2009 at 9:22 AM. Reason : .]

6/11/2009 9:21:47 AM

another point, EVEN Crossfit states that it is for the general "athlete" to improve overall fitness...NOT for those training for a SPECIFIC sport.

6/11/2009 12:28:37 PM

Joining Gold's in MA, pretty sure.

6/12/2009 8:19:05 AM

took 2 days off, was lazy, back to work

Legs/Arms

Warm-Up
9min Mile Jog
15min Dynamic Stretching

Quads
1x18x275 RP Squats
5x10x225 Squats

Ass
1x18x315 RP Dead Lifts *PR*
5x10x145 Lying Leg Curls

Tris
1x18x250 RP Floor Press
5x10x30lb DBs Overhead Extensions

Bis
1x18x100 RP Standing Bicep Curls
5x10x25lb DBs Concentration Curls
1x50x15lb DBs Concentration Curls

Cool-Down
15min Static Stretching
No Abs
No Cardio

6/12/2009 10:58:53 AM

Ran 5 miles yesterday
Swam 1000m this morning
Softball game this evening

6/12/2009 11:03:18 AM

Yesterday
4-mile run followed by 15 min. of abs

Today
30 min. of weights and lunges followed by 10 min. on Stairmaster and 15 min. on elliptical

6/12/2009 11:07:10 AM

I've been slack this week. Came back from a week at the beach sore as hell so I took Monday and Tuesday off. Spent several hours paddling out and bodyboarding at Wrightsville on Sunday which turned out to be pretty challenging because it was so choppy. Swam 50 lengths on Wednesday. Did 30 minutes on the elliptical last night, keeping my heart rate in the 160-180 range. Did some weak ass lifting and that's about it. I might go back tonight for a little more cardio. Taking some time off of any heavy leg work and Crossfit to heal an injury that has been bugging me.

6/12/2009 11:14:31 AM

Yesterday did a combo legs/upper body workout. By the time I was done I thought I might pass out it was so intense.

I also avoided eating anything bad for dinner, just had healthy stuff like peanut butter sandwich and banana

6/12/2009 11:47:38 AM

Also - here's an article I wrote about the best gels/energy bars/etc. for you to use based on your workout. Definite slant toward cardio workouts, I didn't put anything about protein powders and so on for strength.

http://gearpatrol.com/blog/2009/06/11/whats-the-goo-for-you/

6/12/2009 12:38:54 PM

^neat article, too bad I'm a poor college student, ship me some samples, I more or less live off free samples for all my supplements aside from protein powders which I consume en masse.

I'm home for the weekend so no gym access, gotta make due with what I've got.

10ft 4" Diameter Slosh Pipe, variable weight
Pull-Up Bar
Heavy Duty Stretching Band
15lb Boat Anchor

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Abs
10min Dynamic Stretching

Chest
1x18x80lb Slosh Pipe RP Bench Press
5x10 Incline Push-Ups

Back
17x5 Mixed Grip Pull-Ups

Shoulders
1x18xBW RP Handstand Push-Ups
5x10x?? Wide Grip Upright Rows
5x10x?? Lateral Raises
5x10x?? Front Raises

Cool-Down
10min Static Stretching
30min Walk
Hot Tub tonight!

Really wish I could have used the slosh pipe more, it's not too practical for a chest/back/shoulder day. If it had better grips/smaller diameter I'm sure I could have done more, /shrug, should work just fine for a legs day tomorrow.

6/13/2009 4:24:12 PM

another day of random junk, wtb: real gym

Quads/Traps/Arms

Warm-Up
15min Cardio
15min Dynamic Stretching

Quads
10x10 40lb Slosh Pipe Front Squats

Traps
5x10x?? Shrugs
5x10x?? Close Grip Upright Rows

Bis
10x5 Chin-Ups
5x10x?? Bicep Curls

Tris
5x10 Bench Dips
5x10x?? Overhead Extensions

Cool-Down
10min Cardio
10min Static Stretching

6/14/2009 11:59:34 AM

For time:
21 Deadlifts, 225lbs
21 Handstand Push-Ups
15 Squat thrusters, 95lbs
15 Pull-Ups
9 Squat Cleans, 135lbs
9 Ring Dips

took 9min 20 sec.

6/14/2009 1:42:08 PM

ran 12 miles, made up for last week, usually do 4 miles....thinking of upping it to 6.

[Edited on June 14, 2009 at 1:48 PM. Reason : w]

6/14/2009 1:46:08 PM

Cardio day. And by cardio I mean basketball.

Hopefully a few full court pickup games and mid-intensity three point shooting practice (goal: 65 of 100 today)

[Edited on June 15, 2009 at 11:54 AM. Reason : after work of course]

6/15/2009 11:53:42 AM

nothing today, my tummy has been hurting since yesterday. though it feels better now than it did last night, so hopefully back to lake johnson in the morning. i'm loving these 545am jogs

6/15/2009 11:55:41 AM

Legs

Warm-Up
10min Cardio
15min Dynamic Stretching

Quads
1x18x275 RP Squats
5x10x200 Quad Extensions

Ass
1x18x315 RP Dead Lifts
5x10x150 Seated Leg Curls

Quads
1x18x14 plates RP Leg Press
5x10x8 plates Leg Press

Low Back
1x18x375 RP Rack Pulls
5x10x80 Good Mornings

Cool-Down
15min Static Stretching

6/15/2009 1:14:52 PM

Didn't get to play any pickup yesterday, though I did break my record for 3s made out of 100...

Got to do my 5x5 workout a day early though. Today will probably be a light 3 mile jog just to get the blood flowing and go down to the pool and some swimming after work...

6/16/2009 12:02:27 PM

An hour straight on the elliptical last night to check my conditioning. Wearing a heart rate monitor I kept my HR at 145-160 for the first half hour and 155-170 for the second half hour. Easy as pie. I might try a 1:30 set next week to see how I fare at that.

Hoping to get to the pool tonight for a 1 mile swim.

6/16/2009 12:07:19 PM

Chest/Back/Shoulders

Warm-Up
10min Cardio
15min Dynamic Stretching
15min Mixed Abs

Chest
1x18x230 RP Incline BB Bench
5x10x40lb DBs Decline Flies
5x10xBW Dips

Back
1x18xBW+20 RP Pull-Ups
5x10x100 Bent BB Rows
5x10x70 Straight Arm Pull-Downs

Shoulders
1x18xBW Handstand Push-Ups
5x10x20lb Dbs Front Delt Raises
5x10x20lb DBs Rear Delt Raises
~56min

Cool-Down
15min Static Stretching
No Cardio...yet

6/16/2009 6:07:20 PM

Ran 4 miles. A little sore from playing football on Saturday and wasn't a great run.

6/16/2009 6:31:01 PM

i went to the gym.

i have gained 5 lbs since i started working out.

6/16/2009 6:59:26 PM

taught rock bottom (a fitness class that concentrates on lower body)

6/16/2009 7:47:58 PM

Warmup: 15min treadmill

Incline Bench: 4x6
Bench: 4x6
Chest Pulley Extensions: 3x20
Exercise Ball work:
Dumbbell Presses 3x12
Flies: 3x12
Plate Presses 3x15
Crunches 3x10

Bosu Ball Knee tuck crunches: 3x10 ea. leg

Single Arm tri pulldowns: 3x10 ea. arm

cooldown 10min treadmill


phew!

6/16/2009 9:26:45 PM

^high volume chest day, sounds fun, haven't done high volume in forever, dunno if I could ever go back. I guess my leg days are high volume, but I'm really enjoying the frequency of my new style of training. You get to do your favorite lifts twice as often, then again, you do your least favorite lifts twice as often too. Hmmf.

Full Body/Traps/Arms

Warm-Up
10min Cardio
10min Dynamic Stretching

Full Body
1x18x165 RP Power Cleans
5x10x95 Sumo Squat High Pulls

Traps
1x18x365 RP Haney Shrugs
5x10x275 Shrugs

Tris
1x18x240 Floor Press
5x10x30lb DBs Overhead Extensions

Bis
1x18xBW+20 RP Chin-Ups
5x10x25lb DBs Concentration Curls

Cool-Down
10min Static Stretching
No Cardio
No Abs

6/17/2009 4:33:48 PM

today was leg day for me, but I just felt off the whole time I was in the gym. I kept switching up exercises because I didn't feel like I was in the right groove on anything. I wish my gym would buy some decent steps to box squat onto, or at least build some.

6/17/2009 9:57:34 PM

went to UNCs SRC to lift today, reminds me a lot of the old carmichael gym, only a bigger room, like the new carmichael rec center meets the old carmichael equipment. They've got a bunch of those hammer strength single axis point machines rather than a ton of cable equipment. I'd like to use some of those hammer strength chest/back machines for my chest/back day in the future. They look pretty fun as you're able to isolate which side to work. A good change up from DBs perhaps. Just gotta continue to convince my sister to join me. The one good thing is their vast number of power racks. They've got like 8, vs the 3 in the rec center and the 1 per weight room in the old carmichael gym.

Legs

Warm-Up:
10min Cardio
10min Dynamic Stretching

Quads
1x18x280 RP Squats *PR*
5x10x95 Sumo Squat High Pulls

Ass
1x18x320 RP Dead Lifts *PR*
5x10x140 Lying Leg Curls

Quads
1x18x14 Plates RP Leg Press
5x10x6 Plates Hack Squat Sled

Ass
1x18x365 RP Rack Pulls
5x10x85 Good Mornings
~58min

Cool-Down
10min Static Stretching
No Abs
No Cardio

6/19/2009 1:58:21 PM

I went swammin'

6/19/2009 3:03:00 PM

Been pretty lazy for about the past 6 months (lazy seeing that for the previous 6 years I never went a week without going to the gym and usually went an average of 4 times a week). But hit it back hard this week (I don't know how to "ease" into anything). Lifted and ran, lifted and swam, lifted and ran, and lifted and swam. Just joined a gym with a pool (really fucking hard to find in Charleston) and am really pumped about it.

And since I saw Crossfit being talked about earlier in this thread...just want to give my sister some props. She just placed third in competition in Ohio a couple weeks ago and will be heading for nationals in California in a couple weeks. And she's only been doing Crossfit for about a year...and beat a shit ton of girls that have been doing it for much longer, own their own Crossfit gyms, etc. She's a beast and I'm crazy proud of her.

6/19/2009 4:24:29 PM

^pics?!

and yesterday I taught pilates, today I did biceps and abs

6/19/2009 7:15:30 PM

This week has been busy as hell in the evenings, only went like once or twice

Be hitting it hard tomorrow

6/19/2009 9:21:38 PM

rhabdo


/crossfit

epic fail

6/19/2009 9:23:20 PM

dumbass

/maximus

epic life fail

6/19/2009 10:50:40 PM

Quote :

"Arbitrary and extreme programming, no concept of progression, flimsy certification process, inadequate screening and rhabdomyolysis... not so good. Go with a coach/system that addresses the aforementioned."

http://www.diet-blog.com/archives/2009/03/09/the_8_most_overrated_health_trends.php

6/19/2009 11:14:38 PM

recommend me a Xfit workout I can perform at home w/o gym equipment to replace my power cleans

I've got a pull-up bar, 10ft L 4" D slosh pipe(too wide to adequately clean), 28ft aluminum ladder, ?? boat anchor, XL 4ft stretch band

I reckon I can just do some snatches/cleans with 1 arm with the boat anchor or perhaps clean the ladder, IDK, i may just do 100 front squats with the slosh pipe and call it a day

Chest/Back/Shoulders

Warm-Up
15min Cardio
10min Dynamic Stretching
10min Abs

Chest
10x15 Incline Push-Ups ~15min

Back
20x5 Mixed Grip Pull-Ups ~20min

Shoulders
10x5 Hand-Stand Push-Ups ~10min

~55min including rest

Cool-Down
10min Static Stretching
10min Hot Tubbing

6/20/2009 10:00:24 PM

yesterday I ran 4 miles and now I have a gnarly blister

6/21/2009 2:08:54 PM

I"m probably going to go do upper body junk.

I"ve got to rethink my plans as I've really fucked my foot up. I'll find out monday just what I've done.

I'm hoping i've just got contusions, but I could potentially have broken 2-5 bones

[Edited on June 21, 2009 at 2:14 PM. Reason : ]

6/21/2009 2:13:46 PM

^cheapest treatment is to let them cut it off....

6/21/2009 3:13:29 PM

swam for a good while, probably pushups/situps later

gotta get in prt shape asap

6/21/2009 3:16:18 PM

Fuck the price of the fix

worker's comp FTW

6/21/2009 3:33:58 PM

regular strength & stability work

40min stairs

30min hill training on treadmill

20min stairs

6/21/2009 5:31:59 PM

i didn't exercise, but i was up early and out on a canoe drifting down the neuse

6/21/2009 5:35:31 PM