Thread: The Health/Fitness thread!

  1. #2176
    Senior Member Alpheus's Avatar
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    Anyone here ever done the PT 500 test? It consists of 5 scored sections for a total of 500 points, with my last score in brackets:

    2.4km run, 100 points for 9:38 and under, minus 1 point for every 6 seconds over. (10.14)
    Max continuous push-ups, 1 point per rep, no time limit (49)
    Max continuous sit-ups, 1 point per rep, no time limit (100)
    Max continuous chin-ups, full extension, 5 points per rep, no time limit (16)
    Max reps 100 lbs bench press, 1.25 points per rep (31)

    I went from 270 to 350 in a month. The trick is to take the situps slowly, makes getting 100 pts there easy.

  2. #2177
    Senior Member hank's Avatar
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    Anybody doing the CrossFit Open? I did the 12.1 WOD for the second time this morning. 113 burpees to a 6 inch target in 7:00. Anaerobic cough in full effect.

    hank
    Last edited by hank; 02-25-2012 at 03:19 PM.

  3. #2178
    Senior Member hank's Avatar
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    Quote Originally Posted by Beowulf View Post
    FOOL ME ONCE

    Obj Strength

    Warm Up 4 Rounds
    Barbell Complex (up in weight each round) - I started with the bar and ended up with 95lbs its pretty tough, i tried to stay light b/c its supposed to be a "warm-up"
    Instep Stretch

    Training

    1) Find 1RM Squat Clean + Push Press only went to 135lbs here, my left achilles has been a little tight and it feels kinda iffy on my drive..

    2) 5 Rounds
    2x Squat Cleans + Push Press @ 85% of 1RM stayed with 135lbs
    3x Mantis

    3) 5 Rounds
    6x Back Squats (up in weight until 6x is hard but doable) 225
    3x Jump Squats (unloaded)
    3x Shoulder Scare Crow

    4) 5 Rounds
    10x Kettlebell Floor Press (up in weight until 10x is hard but doable) each side - I forgot to go up in weight here, just grabbed some Kb's i think around 25lbs...
    Rope Pull @ 24/20kg - forgot this one
    Foam Roll Legs and back
    What is your 1RM squat clean Wulf? I work on that once a week and am improving. I've gotten 1 rep at 195 only once. Up from 1RM of 135 just 6 months ago. But its still woefully behind my other lifts. Squat clean and squat snatch are tough lifts.

    hank

  4. #2179
    Senior Member hank's Avatar
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    Quote Originally Posted by armored_diplomacy View Post
    I tried "crossfit" today.

    I simply searched some vids about it, noted down some excercises and went to the gym to try. I´m in a very good shape and have a decent aerobic endurance, so I thought it would be fun. Dear lord ... it was HELL ! ha ha !

    It was 50 minutes of pain and sweat, the kind of effort that makes you think "dude i´m gonna die here". I performed these excercises in pairs, no rest between them but resting 2 minutes untill the next pair. The maximun weight I used was 100lb more or less.

    Here´s what I did:

    - 10minutes fixed bicycle

    - Pull ups + squats: 12 / 10 / 8

    - Push press + jumping to a step: 10 / 10 / 8

    - Lifting a plate above my head from my abs, standing + deadlift: 10 / 8 / 8

    - Rowing + Abs (like if I was about to do a pull up but raising my legs to my hands) 10 / 8 / 8

    - 15 minute fixed bicycle

    - 5 reps of "clean and jerk"

    I loved it and felt extremely challenged, and even though I could not do that daily, I will definitively ad one crossfit-like day in my training.

    Note to self: I should start from the very bottom.
    Note to others: I´d advice not to start alone, and, IMO, it requieres a certain condition.
    Need to scale to start. If you can't work the movement/weight for the RX time you need to either shorten the time of lessen the weight. That's a fundamental CF concept.

    hank

  5. #2180

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    Quote Originally Posted by Alpheus View Post
    Anyone here ever done the PT 500 test? It consists of 5 scored sections for a total of 500 points, with my last score in brackets:

    2.4km run, 100 points for 9:38 and under, minus 1 point for every 6 seconds over. (10.14)
    Max continuous push-ups, 1 point per rep, no time limit (49)
    Max continuous sit-ups, 1 point per rep, no time limit (100)
    Max continuous chin-ups, full extension, 5 points per rep, no time limit (16)
    Max reps 100 lbs bench press, 1.25 points per rep (31)

    I went from 270 to 350 in a month. The trick is to take the situps slowly, makes getting 100 pts there easy.
    This looks like a good one. I like the circuits that contain cardio and something for the upper body. Is this all in one wave, no rests in between? Looks like 80 reps of 100lbs is at the end. That's going to suck.

    [*******#222222][FONT=Times]

    Today was a X-fit murph. weight on all parts but the pull-ups. Did those on rope.[/FONT][/COLOR]

  6. #2181
    Senior Member hank's Avatar
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    What's your Murph time? Love that WOD.

    hank

  7. #2182
    Member DivingEngineer's Avatar
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    Quote Originally Posted by hank View Post
    Anybody doing the CrossFit Open? I did the 12.1 WOD for the second time this morning. 113 burpees to a 6 inch target in 7:00. Anaerobic cough in full effect.

    hank
    Yeah im doing it.... Great work mate. I only got 111. Holy burning quads batman!

  8. #2183
    Senior Member hank's Avatar
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    Quote Originally Posted by DivingEngineer View Post
    Yeah im doing it.... Great work mate. I only got 111. Holy burning quads batman!
    Nice work dude. Def a tough day on the quads.

    I was going to do it again today to try and get 120 but I think I'll save it for the heavy overhead WOD we all know is coming. Keep me posted on your scores on here. I didn't do the Open last year but am really enjoying it.

    hank

  9. #2184
    Deserter Soldat_Américain's Avatar
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    This last week, I'll start putting down what I'm doing for cardio:
    [FONT=arial]Mon[/FONT]
    [FONT=arial]Bench Press[/FONT]
    [FONT=arial]165# X 25 ( 14, 9, 2 )[/FONT]
    [FONT=arial]1 Arm Dumbbell Row[/FONT]
    [FONT=arial]75# X 25 ( 12, 10, 3 )[/FONT]
    [FONT=arial]Single Leg Split Squat[/FONT]
    [FONT=arial]130# X 25 ( R 12, 10, 3 ;L 12, 10, 3 )[/FONT]
    [FONT=arial]Back Extension[/FONT]
    [FONT=arial]BW + 25# x 25 (16, 9)[/FONT]

    [FONT=arial]Tues[/FONT]
    [FONT=arial]Front Squat[/FONT]
    [FONT=arial]135# X 25 ( 13, 10, 2 )[/FONT]
    [FONT=arial]Straight Leg Deadlift[/FONT]
    [FONT=arial]175# X 25 ( 12, 10, 3 )[/FONT]
    [FONT=arial]Standing 1 Arm Dumbbell Military Press[/FONT]
    [FONT=arial]60# X 25 ( R 11,9,4,1 ;L 11, 7, 3, 1,2,1 )[/FONT]
    [FONT=arial]Pull-up (Underhand Grip)[/FONT]
    [FONT=arial]BW x 25 ( 8,4,3,2,2,2,2,2[/FONT]

    [FONT=arial]Weds[/FONT]
    [FONT=arial]Deadlift[/FONT]
    [FONT=arial]185# X 25 ( 11, 10, 4 )[/FONT]
    [FONT=arial]Side Lunges (Dumbbell, Goblet Hold)[/FONT]
    [FONT=arial]75# X 25 ( R 12, 8, 5; L 12, 8, 5 )[/FONT]
    [FONT=arial]Dips[/FONT]
    [FONT=arial]BW +25# X 25 (15,10 )[/FONT]
    [FONT=arial]Seated Wide Grip Cable Rows[/FONT]
    [FONT=arial]135# x 25 ( 11, 10, 4)[/FONT]

    [FONT=arial]Thurs[/FONT]
    [FONT=arial]Box Jump[/FONT]
    [FONT=arial]BW @ 36in X 25 ( 11, 5, 7, 2 ) On set two what would have been rep six my foot didn't clear and explosion happened, three feet is high.[/FONT]
    [FONT=arial]Inverted Body Rows (Feet Further Forward)[/FONT]
    [FONT=arial]BW X 25 (14, 11 )[/FONT]
    [FONT=arial]Standing 2 Arm Dumbbell Military Press[/FONT]
    [FONT=arial]55# X 25 ( 12, 6, 4, 3 )[/FONT]
    [FONT=arial]Pull-up (Overhand Grip)[/FONT]
    [FONT=arial]BW x 25 (5, 3,3,2,3 assist @ 28lbs 5,5)[/FONT]

    [FONT=arial]Friday[/FONT]
    [FONT=arial]Friday, did the Randy Couture Grappling circuit with six 50,55,65,65,55,50lbs. [/FONT]
    [FONT=arial]Bent rows x8[/FONT]
    [FONT=arial]Upright rows x8[/FONT]
    [FONT=arial]Military press x8[/FONT]
    [FONT=arial]Good morning x8[/FONT]
    [FONT=arial]Lunges x8 (each leg)[/FONT]
    [FONT=arial]Squat push press x8[/FONT]
    [FONT=arial]Deadlift x8

    [/FONT]http://lockerz.com/s/186563129
    [FONT=arial]
    That's from box jumps...get some.
    [/FONT][FONT=arial]
    [/FONT]
    Last edited by Soldat_Américain; 02-28-2012 at 12:19 PM.

  10. #2185
    Senior Member Yeti2424's Avatar
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    Back in the swing of things this week:

    Bench Press @ 205# for 15-15-15-13-2 reps
    Parellel Grip Pull-ups @ Bodyweight (271#) for 12-8-8-7-6-7-5-5-2 reps
    Rear Foot Elevated Single Leg Split Squats @ 35# for 15-15-15-15 reps
    Straight Leg Deadlifts @ 185# for 15-15-15-15 reps

    Swill Ball Arm Saw 4 x 12 reps
    Pallof Press 4 x 12 reps

    Prowler Sled Push Low up / High back @ 225# for 50ft x 3 trips
    Backwards Sled Drag up and back @95# for 50ft x 3 trips
    Speed Jump Rope 3 x 50 reps

  11. #2186
    Deserter Soldat_Américain's Avatar
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    So the guy who was spotting me was like...you could have done six of that, you ain't gonna get better if you don't push yourself...only needed two reps and I did three.

  12. #2187
    Senior Member Mujo2000's Avatar
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    I need a recommendation for a bicycle. I am fairly tall (almost 7') and a bit on the heavy side. I just need something to go riding with the family. One or three speed. Nothing fancy. Up to $500.

    Thank you

  13. #2188
    Deserter Soldat_Américain's Avatar
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    I'd walk into a shop and see what they could do...500 limits your options on a good bike.

  14. #2189

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    Quote Originally Posted by hank View Post
    What's your Murph time? Love that WOD.
    In the low 50s usually when I am doing it with weight start to finish. My bottleneck is the pull-ups. I don't have a good place to do them most of the time, so I am often using rope. Also, much of my running is done on days like today when I am running through ankle deep powdered snow, and ice, which leads me to what I did this morning:

    13 mile run with ~30lb pack. Just grabbed a sandbag I had and put it in a pack. Probably do some presses, and rows tonight after supper.

  15. #2190
    Senior Member hank's Avatar
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    Holy shytballs. Open WOD 12.2 as follows:

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:

    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)

    I won't get very many reps at 165 that's for sure. This will suck.

    hank

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