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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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I'm very strict on it. The pullups are done a bit fast, but I'm not kipping.
For the overhead press, it's not that bad at that weight. And yes, the program calls for 21 reps on the first round, 15 on the second, and 9 on the third.
If you watch some of the videos on youtube, people do tend to throw form out the window on the third round, but I've been injured in the past and keep it strict. I would rather have a higher time and remain injury free.
Ahh OK that is more manageable. 21 reps at 95 is tough as hell. You must be pretty strong. Doesn't sound like too bad a WOD but the press followed by the pullups sounds like it would be murder on your shoulders. So are you completing all the reps without pausing? I can't even complete 21 pullups fresh....
21-15-9 routines are FML asskickers. It'll definitely test you at your limits and it will really determine how good your form is.
EDIT: I should clarify that you can put the weight down at any time. You just don't move onto the next round until your reps are complete. So if you want, you can do 6-5-5-5 on your first round with breaks inbetween obviously. Chances are you'll have to do it anyway.
EDIT: I should clarify that you can put the weight down at any time. You just don't move onto the next round until your reps are complete. So if you want, you can do 6-5-5-5 on your first round with breaks inbetween obviously. Chances are you'll have to do it anyway.
On my first round, I was able to do 16 shoulder presses, took a breather, and did the remaining 5. Then, I did the 50 squats, and then moved into the pullup. Did 12, took a breather, and then did 9 more.
Second round was brutal on the squats. Really huffing there but got through it.
On the third round, the overhead press was fine, but almost fainted on the squats. 9 pullups were done in 3 sets of 3.
I wasn't keeping time, but did it in less than 10 minutes for sure. No rest inbetween rounds, just sipped a bit of water and kept on going. My wife thought I was having a heart attack when I was all done.
Brolic Gaoler
formerly Alienshogun
I think it's great if you get a great gym and trainers. I was telling my Army buddies I think the Army should look into CF to replace traditional training much like they replaced the old style Army Combatives to MMA/BJJ.
It's good for overall fitness. It's definitely not my thing though.
I was going to give it a try, until I found out how much the cross fit gyms charged.
themadhatter444
Neo Member
Seconded.
$200 a month for a gym is absurd.
cuevas. PhD.
Member
Is that all? I thought it was $200 a session.
... yeah except no.
Let me preface this by saying us haters lost to Crossfit. They made millions from selling certs, affiliate licenses, merchandising, and most recently their associate with Reebok.
If you need to add some diverse circuit training to your strength and conditioning, there are some pretty solid Crossfit WODs that will kick your ass. Most of the main site stuff, though, is unnecessarily burtal and the "founder" of he program, Greg Glassmen, is a pretty shifty individual. In addition, up until last year I believe, you could get certified by sitting through a two day class. No testing on material and no requirements other than ponying up a grand. This, plus an additional two grand, allowed you to be a Crossfit affiliate.
In addition, Greg Everett, Mark Rippetoe, and Robb Wolf were all treated like shit due to their, well, ya know, calling the higher ups out on the fact that the programing was garbage and the good coach to shit coach ratio was really skewed. Quite honestly, if your programming is random, it's not programming. It's randomly working out and there's no real way to calculate progress. Finally, there are several CF WODs that are really only designed to make you better at CF, not overall fitness. I mean, the overhead kettlebell swing being pushed as a good movement, for high reps, isn't really benefiting anything.
Overall, a basic strength and conditioning program will get you fitter and is safer than doing the three day on one day off Crossfit programming on the main site. Also, there's this:
(the baby's real, the ball is not)
and this
and this
and, finally, this
My favorite article about crossfit is here and my favorite quote from said article is:
Sorry for the rant. There are some great people, and amazing coaches, in the CF community. Unfortunately, there's also a lot of Kool-Aid drinkers and really unqualified individuals. Be wary of who you dish out your couple hundred a month to.
Holy fucking shit :lol
:lol cos it's a photoshop. Right? What's up with the tennis ball?
Interesting question. It was recommended here that i grab a pullup bar and do chins/pullups throughout my day to improve, and i can definitely do more overall, but im finding that on the day they are part of the beginner workout, i cant do as many as i could before because im just still tired and recovering from the constant stream. Should i continue, or perhaps skip them at home the few days before that workout? Thoughts?
The baby's real. The photoshop of the ball is to show how elite he is.
Google "baby strapped to chest crossfit" to see a non photoshoped one. It was posted on the main site sometime in 2011.
How many are you doing through the day on your actual training day? You may want to take a 24 hour break on the chins/pulls so you can hit them hard when you're at the gym.
I refuse to believe people are that stupid
mr stroke
Member
Generally its a warm up, strength training, WOD, then abs or stability work
example of Crossfit in my neighborhood-
Technical- 5 x 2 Front Squats
For Time- Five Rounds of:7 Push Press (185/115)
14 Toes To Bar
21 Double Unders
Stabilization- 50 Pistol Squats
and LOL at the Baby squat pics, has to be a photoshop or a really shitty Crossfit. Take those photos with a grain of salt, just like all gyms, not all Crossfits are equal. There are shitty trainers and managers everywhere.
I do 5-7 a set on training day, because im not fresh. If i dont do them for a few days, i can crank out 8-11 per set.
Little big, but here's the unphotoshopped version:
Here's one getting that row on!!!
Finally, in utero!
Look, real talk, there are some really great Crossfit gyms out there. The issue is:
1. Most are incredibly expensive
2. They cater to a crowd of "I don't know about fitness" peoples. So, you don't know going in that you're getting injured every time you set foot in the gym.
If you're smart about working out you can do CF on your own at a globo gym for cheeper. If you really want to do CF, check out your trainers background and ask yourself:
"Is he queueing elbows up on the front squat." If not, run.
You may want to get fresh, do your high reps, and spend the next day doing the in-between chins. The high volume on the work out day is going to benefit you more than the small pulls during your off days or while you're not working out. Or, go for more sets during your work out days you can get the same volume. Either way, you'll benefit.l
Here's one getting that row on!!!
Finally, in utero!
Look, real talk, there are some really great Crossfit gyms out there. The issue is:
1. Most are incredibly expensive
2. They cater to a crowd of "I don't know about fitness" peoples. So, you don't know going in that you're getting injured every time you set foot in the gym.
If you're smart about working out you can do CF on your own at a globo gym for cheeper. If you really want to do CF, check out your trainers background and ask yourself:
"Is he queueing elbows up on the front squat." If not, run.
You may want to get fresh, do your high reps, and spend the next day doing the in-between chins. The high volume on the work out day is going to benefit you more than the small pulls during your off days or while you're not working out. Or, go for more sets during your work out days you can get the same volume. Either way, you'll benefit.l
20% slop factor is encouraged per their level one certification class. This is not sarcasm.
I use it. Works just fine, for me.
Brolic Gaoler
formerly Alienshogun
I'm using it now, it was on sale a while ago. It's good.
The place I was looking at is $120 a month and you can only have 2 classes a week on that plan, $175 for the unlimited plan.
They have a drop in rate that's $20 for a class, but even that's too much. Lost their damn minds!
CliqWriter
Member
http://www.youtube.com/watch?v=v8hHCPvy7CY&feature=player_embedded#!
This is an awesome push-up workout from the last page.
This is an awesome push-up workout from the last page.
MrToughPants
Brian Burke punched my mom
Bearded Dudebro
Member
How bout pre-workout drinks? I've heard C4 or DS Craze are good, any recommendations?
I don't understand the underlined.
Actually I don't even know what "7 Push press 185/115" is supposed to mean, either. Am I suppose to do 7 push presses for 185lbs or 115lbs or something?
And 50 pistol squats? What set or rep scheme? To what end? For everyone regardless of skill level?
It's like they are speaking a completely different language than I do.
Sounds good, got 600g for $15 off Amazon.
mr stroke
Member
7 push press would mean 185 for men, 115 for women. Everything is scaled so if you can't do that much weight then you would drop down to a comfortable weight.
50 pistol squats would be at your own pace. If your a beginner then it would be scaled down to less reps.
Anybody see the drama where a guest author on Eric Cressey's blog basically ripped of LeanGains, and then Martin posted a bunch of updates on Facebook raging about it?
Truth About Meal Frequency - Is IF for you? - Eric Cressey's Blog by Tyler Simmons
Martin's Facebook
I've seen this a lot lately in my Google Reader feeds.
There's TONS of articles on IF all of a sudden. I really, really don't understand why Martin hasn't released a book yet leaving all these trainers to release article after article and their own books on IF.
Truth About Meal Frequency - Is IF for you? - Eric Cressey's Blog by Tyler Simmons
Martin's Facebook
I've seen this a lot lately in my Google Reader feeds.
There's TONS of articles on IF all of a sudden. I really, really don't understand why Martin hasn't released a book yet leaving all these trainers to release article after article and their own books on IF.
Reading the comments on Cressey's Blog that's the first I've heard of Ferruggias Renegade Diet. Holy shit has the 16/8 fast/feed IF protocol caught on.
Could you repost any of Martin's stuff on his Facebook? I don't see anything there (sent him a friend request, his stuff was full).
Could you repost any of Martin's stuff on his Facebook? I don't see anything there (sent him a friend request, his stuff was full).
Groovy. It's still a culture that's almost foreign to me, despite being what many might refer to as a gym rat.
FallingEdge
Member
Oh poptarts, why are you so delicious?!
I have a stockpile of the holiday only gingerbread ones hiding in my cupboard. Gingerbread is so goddamn delicious. Rarely touch them though.
14 toe to bars - dead hang from a pull up bar and (how it's supposed to be done) keep your legs straight and raise your toes to the bar. (now, factor in that 20% slop, you get this odd flailing that totally destroys the point of the movement)
21 double unders - it's jump rope, but two revolutions under your body per jump.
Unfortunately, it's not really a good circuit. Toe to bars are an abdominal movement you can't really do quickly without swinging and double unders are aren't really a good endurance movement. I'd say, for a strong person a beter scheme would be..
At 135# (scale for skill/strength)
Five rounds for time
7 deads
7 hang cleans
7 front squats
7 push presses
7 back squats
It's enough reps (35) that you'll feel it at the end, light enough for a person with a year or so under their belt can reasonably do, will take the wind out of you regardless of your fitness level, is short enough to not kill a novice even if the go light, and laid out in a way that discourages resting. When you do the toe to bars or double unders, walking from one station to the other adds time and encourages a break. Then again, this is just a stereotypical barbell circuit that's been used for decades.
@relio - I'm not saying all CF gyms are shitty. I've met some great people through crossfit, and part of my desire to become a PT was due to CF years ago. I still enjoy busting out fran every once and a while. I will say, that a big chunk of 3400+ affiliates across the world are full of coaches that don't have the experience, with their own personal fitness, to train a single person one on one, much less a group and catch all the mistakes that go on. There's a reason they made that risk retention insurance group, a significant number of affiliates couldn't get covered for crossfit related injuries (rhabo, for example). People just need to be careful.
@abuC - If you're confident in your own form, crossfit football is actually a very good resource. None of the crazy WODs from the main site, and it has a bigger focus on power and strength while incorporating smartly designed endurance work. If you want an even simpler version, this was designed by Justin Lascek of 70s big fame and co author of "Fit". What I love about it is you can track your strength work and make recordable gains while doing some endurance training. Best of both worlds and a great program if somebody wants to do LP with endurance work but wants to spend more days in the gym a Grayskull LP endurance set up would make them.
I like the Smores version of poptarts, haven't had one in years though.
Since you brought up sweets, I have to fight every fiber of my being to stop myself from going to Levain Bakery and getting one of these -
http://theeatenpath.com/wordpress/w...evain_bakery_walnut_chocolate_chip_cookie.jpg
I was eating like 3 or 4 a week over the summer, couldn't control myself and they are $4 with 800-900 calories a pop.
Edit: Veezy, thanks I'll check out the site.
jts
...hate me...
Guys, please don't give me shit about this, as I'm switching over my program at the gym for a number of reasons (mainly I want to go back to a Mon/Wed/Fri full body and incorporate a couple of compound exercises) and I can't get a profissional on this atm.
This is what I did Monday:
Barbell Bench Press
Dumbbell Incline Bench Press
Lat pulldown
Leg Press (I should mention again I don't have access to a squat rack or cage)
Deadlifts
2 sets of 10 reps and then a final set of 8 reps for every exercise.
Anyway, tomorrow (Wednesday) this is what I'm thinking:
Bicep, tricep and shoulder work
Barbell Bench press
Leg press
Calf raises
??
My main doubts here are about doing barbell bench press again instead of keeping that as a Monday and Friday exercise (like I'll do for deadlifts). Or the lat pulldown. I want to get better at that so I can replace it with pull-ups ASAP, so I don't know if I should do it 2 or 3 times a week. Overall I'm a bit lost here.
This is what I did Monday:
Barbell Bench Press
Dumbbell Incline Bench Press
Lat pulldown
Leg Press (I should mention again I don't have access to a squat rack or cage)
Deadlifts
2 sets of 10 reps and then a final set of 8 reps for every exercise.
Anyway, tomorrow (Wednesday) this is what I'm thinking:
Bicep, tricep and shoulder work
Barbell Bench press
Leg press
Calf raises
??
My main doubts here are about doing barbell bench press again instead of keeping that as a Monday and Friday exercise (like I'll do for deadlifts). Or the lat pulldown. I want to get better at that so I can replace it with pull-ups ASAP, so I don't know if I should do it 2 or 3 times a week. Overall I'm a bit lost here.
cuevas. PhD.
Member
You eat for 8 hours. If you eat starting at noon you don't consume anything after 8.
so basically stay full for those 8 hours, then dont eat anything after. not even like a glass of milk?
actually, that's not so bad. It's almost what I do anyway. Usually don't eat breakfast, eat lunch around 1, dinner at 6-7, gym at 8, protein shake after that. Just gotta squeeze it in a bit more. Sounds doable.
cuevas. PhD.
Member
Almost 0 calories. You can have coffee with a splash of milk he says and some sugar free gum.
Eat dinner after the gym, and take the protein shake before.
Working out on an empty stomach is the driving force.
hmm is that something I should give a shot? I am still building my strength as you know, and a beginner to SL. So I am definitely not at the cutting phase or anything. But I have fat all over and could be more lean. Should I wait will I have more muscle?
The driving force of IF? I always read the protein shake should be taken after. Should I take it like an hour before if I should have an empty stomach? I usually make it pretty heavy with bananas, oats, peanut butter, etc.
FallingEdge
Member
Never heard of gingerbread before. That sounds interesting.
I haven't had a poptart in years either but after I went grocery shopping, I had to get some. They will be a part of my PWO meal lol.
dem carbs.
I did IF before, and I was told to eat my first/biggest meal after the gym, and the meals should get smaller the closer you get to the feeding period ending. I'm currently not doing IF, but I still go to the gym on an empty stomach because of it. Also, with IF you're supposed to take a BCAA before the gym, but I never did that, just went with whey protein.
FallingEdge, you're going to force my hand and make me get some smores tomorrow.
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