Thread: The Health/Fitness thread!

  1. #2146
    Member Jurinko's Avatar
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    I have tried 10 mile walking march as fast as I could. After three times I managed to keep 7,5km/h pace, or 8 min/km per whole march. The I tried the same with 10kg backpack. It added just 2 min time, but man I was completely destroyed. Cool.

  2. #2147
    Senior Member Yeti2424's Avatar
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    Working on a new project. I'll post pics by the end of the week when it's done.

    Quote Originally Posted by carbonrod View Post
    [*******#222222][FONT=Times]
    No need for knees to take a beating at all. Even for you top heavy types. Proper footwork, and go at a pace that your legs are ready for and you are all set. Pretty hard to get good cardio unless you run. Biking maybe, just takes longer. Xcountry skiing, great if you have the snow.

    Start a performance interval session after a 45-60 min run and watch the smiles form.[/FONT][/COLOR]
    I can get plenty of cardiovascular work without the 880 or so fotstrikes per leg it takes to move my 275# frame a mile. Granted I have no need to even run a mile as nothing I do requires it and if you are tested on distance running by all means you should do it.

  3. #2148
    "It's a Toyota D*ckhead" Beowulf's Avatar
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    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

  4. #2149
    Senior Member Yeti2424's Avatar
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    So I've been busy...






    2200 sqft of steel, iron, rope, chains, sleds, and tires. A playground for the athletically inclined.

  5. #2150
    Senior Member coltfan111's Avatar
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    Ahh man, thats a sweet looking facility!

  6. #2151
    Deserter Soldat_Américain's Avatar
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    I'm gonna chill on the couch tomorrow, last week's work:

    [FONT=arial]Mon-[/FONT]
    [FONT=arial]Bench Press[/FONT]
    [FONT=arial]115# X 40 (20,15,5 )[/FONT]
    [FONT=arial]1 Arm Dumbbell Row[/FONT]
    [FONT=arial]50# X 40 (R 19, 15, 6; L 19, 15, 6 )[/FONT]
    [FONT=arial]Single Leg Split Squat[/FONT]
    [FONT=arial]100# X 40 (R 15, 13, 10, 2; L 15, 13, 10, 2 )[/FONT]
    [FONT=arial]Back Extension[/FONT]
    [FONT=arial]BW + 10# x 40 18, 14, 8[/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Tues-[/FONT]
    [FONT=arial]Goblet Hold Front Squat
    100# X 40 ( 15,15,10 )
    Straight Leg Deadlift
    125# X 40 ( 15,15, 10 )
    [*******#500050]Standing 1 Arm Dumbbell Military Press
    [/COLOR]
    40# X 40 ( R 15, 13, 10, 2; L 15, 13, 10, 2 )
    Pull-up (Underhand Grip)
    BW x 40 6,5,3,3,3,2,1; assist @ 22lbs 5,3; @ 34lbs 6,3


    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Thurs-[/FONT]
    [FONT=arial]Deadlift
    135# X 40 ( 16, 14, 10 )
    Side Lunges
    100# X 40 (R 15,12,10,3; L 15,12,10,3 )
    Dips
    BW +10# X 40 ( 15,14,11+1 )
    [*******#500050]Seated Wide Grip Cable Rows
    [/COLOR]
    100# x 40 (15,10,9,6)
    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Sun-[/FONT]
    [FONT=arial]Box Jump
    BW @ 30in X 40 ( 15,15,10 )
    Inverted Body Rows
    BW X 40 ( 14,10, 7, 7,2 )
    [*******#500050]Standing 2 Arm Dumbbell Military Press
    [/COLOR]
    40# X 40 ( 18,12,7,3 )
    Pull-up (Overhand Grip)
    BW x 40 5,2,2 assist @16lbs 3, @ 28lbs 5,4,3,4,3 @40lbs 6,3

    Edit: this week
    [/FONT][*******#000000][FONT=arial]Monday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Bench Press[/FONT][/COLOR]
    [*******#000000][FONT=arial]145# X 30 (16,10,4 )[/FONT][/COLOR]
    [*******#000000][FONT=arial]1 Arm Dumbbell Row[/FONT][/COLOR]
    [*******#000000][FONT=arial]65# X 30 ( R 15,10,5; L15, 11, 4)[/FONT][/COLOR]
    [*******#000000][FONT=arial]Single Leg Split Squat[/FONT][/COLOR]
    [*******#000000][FONT=arial]110# X 30 (R 15, 10, 5; L 15, 10, 5 )[/FONT][/COLOR]
    [*******#000000][FONT=arial]Back Extension[/FONT][/COLOR]
    [*******#000000][FONT=arial]BW + 15# x 30 19, 11[/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Tuesday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Front Squat
    115# X 30 ( 16, 14 )
    Straight Leg Deadlift
    145# X 30 (15,15 )
    Standing 1 Arm Dumbbell Military Press
    50# X 30 (R 15, 11,4; L 15, 11,4 )
    Pull-up (Underhand Grip)
    BW x 30 7, 4, 2, 3, 1 assist @16lbs 5,3,4,1
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Wednesday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Deadlift
    165# X 30 (15, 10, 5 )
    Side Lunges
    105# X 30 @100 R 10 L 10 @70 R 9, 7, 4 L 9, 7, 4...dumbell=****!
    Dips
    BW +20# X 30 (10,8,6,4,2 ) did it with 25lb kettlebell instead.
    Seated Wide Grip Cable Rows
    105# x 30 (15, 15 )
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Thursday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Box Jump
    BW @ 33in X 30 (10, 15, 5 ) they need plyo boxes...**** can get dangerous.
    Inverted Body Rows
    BW X 30 (15,10, 5 )
    Standing 2 Arm Dumbbell Military Press
    45# X 30 ( 15, 11, 5)
    Pull-up (Overhand Grip)
    BW x 30 5,3,2 @16lbs 5,4,2 @28lbs 3,4,2
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Friday, did the Randy Couture Grappling circuit with six 45,50,60,60,50,45lbs. [/FONT][/COLOR]
    [*******#000000][FONT=arial][*******#333333][FONT=Georgia]Bent rows x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Upright rows x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Military press x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Good morning x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Lunges x8 (each leg)[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Squat push press x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Deadlift x8

    Also need to increase cardio past the max of 25 minutes.[/FONT][/COLOR][/FONT][/COLOR]
    Last edited by Soldat_Américain; 02-17-2012 at 08:00 PM.

  7. #2152
    Senior Member Yeti2424's Avatar
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    Because of setting up the new facility my trainig took a dump the last 2 weeks. Last night we took some maxes to start fresh next week.

    Bench 365#
    Squat 420#
    Deadlift 535#

    I am really working on getting more sleep which means going to bed at a decent time. Waking up at early 3 days/week crushes me by days end when it's time to lift. My body really needs between 7 and 8 hours of sleep to function at a reasonably high level.

    In addition my diet is getting cleaned up. My wife and I give up sweets, chips, and candy for lent which should expidite the process. I'm 274# with some fat around the mid section (only my upper abs are visable). The goal is is weigh around 250 with less then 10% bodyfat come July.

  8. #2153
    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.

  9. #2154
    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 04:19 PM.

  10. #2155
    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

  11. #2156
    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

  12. #2157

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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]

  13. #2158
    Senior Member hank's Avatar
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    What's your Murph time? Love that WOD.

    hank

  14. #2159
    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!

  15. #2160
    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

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