OT: Want to get fit?

Outsider
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Outsider
Edited Date/Time 3/6/2012 11:16pm
Try this, it's so easy, even a girl can do it! Silly

I'm going to substitute one weight day with this and see how it goes... I may not survive. Unsure


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Bry745
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Bry745 3/6/2012 8:17am
3/6/2012 8:17am
Crossfit workouts are no walk in the park.
rustytrombone 3/6/2012 9:34am
3/6/2012 9:34am
Bry745 wrote:
Crossfit workouts are no walk in the park.
They are tough for sure. My recruiter puts us through those in our PT sessions.
Nielsen277
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Nielsen277 3/6/2012 9:55am
3/6/2012 9:55am
Holy hell, that's badass!
Dirty Britches 3/6/2012 10:13am
3/6/2012 10:13am Edited Date/Time 3/6/2012 10:19am
crossfit is badass. I incorporate that into my tri training.

The Shop

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muGz.147 3/6/2012 10:21am
3/6/2012 10:21am
Speaking of OT, and girls who are fit.....did anyone see Ronda Rousey break Miesha Tate's arm damn near off of her body Saturday night in the Strikeforce fight?? I'd post the video but I'd rather just tell you to go find it if you want to see it because it's fuggin' GNARLY!! I couldn't watch the replay
bents
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bents 3/6/2012 12:28pm
3/6/2012 12:28pm Edited Date/Time 3/6/2012 1:01pm
Outsider,

I did this training session once, then introduced it to my training group. Our fearless leader is a two time olympic lifter (1980, 1984) and still trains for World Master's competitions. He also trains NHL players and many other high performance athletes.

I can tell you it is no walk in the park! We have since modified circuit by doing the following series:

circuit one (1 minute) with 65 pounds (olympic bar with 10 lbs on each side-the bar is 45 lbs)
Narrow grip bent over row-10 reps
clean and press overhead-10 reps
jump squats-10 reps
repeat the circuit until the minute has expired. Your goal should be to get 40 reps in the minute

Immediately followed by circuit two-the bear!
5 reps at 90 lbs-try to get the 5 reps done in under a minute

Immediately (you might, er, will need 10-15 seconds to get control of your heart rate) followed by 30 seconds of bench jumps (18-24 inches high-side to side).

Do five sets of this circuit with a minimum of 5 minutes rest betn sets. Work your way to 7 sets.

Caution-do not attempt this circuit unless you are pretty confident in your fitness, and make sure you can execute the lift in good form before you tackle this bad boy! If anyone tries this, let me know what they think! I just did this for the first time yesterday and it left me in tatters.
Spartacus
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Spartacus 3/6/2012 12:54pm
3/6/2012 12:54pm
I couldn't do that even if I only had to hold a beer in each hand but I want to have that girls children.
Outsider
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Outsider 3/6/2012 1:50pm
3/6/2012 1:50pm
bents wrote:
Outsider, I did this training session once, then introduced it to my training group. Our fearless leader is a two time olympic lifter (1980, 1984) and...
Outsider,

I did this training session once, then introduced it to my training group. Our fearless leader is a two time olympic lifter (1980, 1984) and still trains for World Master's competitions. He also trains NHL players and many other high performance athletes.

I can tell you it is no walk in the park! We have since modified circuit by doing the following series:

circuit one (1 minute) with 65 pounds (olympic bar with 10 lbs on each side-the bar is 45 lbs)
Narrow grip bent over row-10 reps
clean and press overhead-10 reps
jump squats-10 reps
repeat the circuit until the minute has expired. Your goal should be to get 40 reps in the minute

Immediately followed by circuit two-the bear!
5 reps at 90 lbs-try to get the 5 reps done in under a minute

Immediately (you might, er, will need 10-15 seconds to get control of your heart rate) followed by 30 seconds of bench jumps (18-24 inches high-side to side).

Do five sets of this circuit with a minimum of 5 minutes rest betn sets. Work your way to 7 sets.

Caution-do not attempt this circuit unless you are pretty confident in your fitness, and make sure you can execute the lift in good form before you tackle this bad boy! If anyone tries this, let me know what they think! I just did this for the first time yesterday and it left me in tatters.
That's hardcore! I'm going to do the bear after work in Friday. My workouts are generally slower strength movements or cardio. I like this because it appears you get both in one shot!
KAWboy14
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KAWboy14 3/6/2012 2:27pm
3/6/2012 2:27pm
looks way to hard.....do you have anything easier?
bents
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bents 3/6/2012 2:42pm
3/6/2012 2:42pm Edited Date/Time 3/6/2012 2:42pm
Train slow, get slow boys!! Mx is neither slow and controlled nor lower level cardio. Heart rate has to get up and stay up throughout the work unless you are on a recovery day/or cycle.

KAWboy-you could try my sx workout-drink beer and eat pizza for the entire duration of sx on speed!
mxracer732
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mxracer732 3/6/2012 2:47pm
3/6/2012 2:47pm
Spartacus wrote:
I couldn't do that even if I only had to hold a beer in each hand but I want to have that girls children.
Is this possible? I mean for you "to have that girls children"
yzvet426
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yzvet426 3/6/2012 2:51pm
3/6/2012 2:51pm
My back hurts just watching. No weight belts? Damn I'm old
crf250pilot
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crf250pilot 3/6/2012 4:08pm
3/6/2012 4:08pm
Outsider, if we don't hear from you again, it was nice knowing ya.
Outsider
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Outsider 3/6/2012 4:15pm
3/6/2012 4:15pm
bents wrote:
Train slow, get slow boys!! Mx is neither slow and controlled nor lower level cardio. Heart rate has to get up and stay up throughout the...
Train slow, get slow boys!! Mx is neither slow and controlled nor lower level cardio. Heart rate has to get up and stay up throughout the work unless you are on a recovery day/or cycle.

KAWboy-you could try my sx workout-drink beer and eat pizza for the entire duration of sx on speed!
I don't fully understand the crossfit program. Like are you supposed to rotate these WOD? And if so, how often do you do them?

Obviously I need to research it more, I just know there is no way I could recover from something like this if done more than, say, 2x a week.

LOL @ crf250 pilot
slowvet
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slowvet 3/6/2012 4:22pm
3/6/2012 4:22pm
Good lord.
Bry745
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Bry745 3/6/2012 6:01pm
3/6/2012 6:01pm
Outsider wrote:
I don't fully understand the crossfit program. Like are you supposed to rotate these WOD? And if so, how often do you do them? Obviously I...
I don't fully understand the crossfit program. Like are you supposed to rotate these WOD? And if so, how often do you do them?

Obviously I need to research it more, I just know there is no way I could recover from something like this if done more than, say, 2x a week.

LOL @ crf250 pilot
WODs are what CrossFit is all about. The constant changing routines keep your body from adapting. You've likely come across the following site already if you've Googled Crossfit, but it has a lot of good info...

http://www.crossfit.com/

I'll be doing some variations of these workouts myself this year in order to prepare for the ToughMudder in September, and no doubt it should help with my fitness for racing as well.
GuyB
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GuyB 3/6/2012 6:09pm
3/6/2012 6:09pm
She'd kick my ass.
Powermoves
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Powermoves 3/6/2012 6:17pm
3/6/2012 6:17pm
GuyB wrote:
She'd kick my ass.
I'd let her and want her to kick my ass.

Pit Row

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Outsider
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Outsider 3/6/2012 6:27pm
3/6/2012 6:27pm
GuyB wrote:
She'd kick my ass.
Probably, but she might clean and jerk you first so it could be worth it!
wow123
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wow123 3/6/2012 6:38pm
3/6/2012 6:38pm
GuyB wrote:
She'd kick my ass.
Outsider wrote:
Probably, but she might clean and jerk you first so it could be worth it!
normally you want that reversed.

btw just cycle and swim in 32c+(92f+) 75%+

1 knee and back making trouble
zookie
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zookie 3/6/2012 6:47pm
3/6/2012 6:47pm
I used to do crossfit, great stuff, but pricey and it was absolutely destroying my shoulders (have serious shoulder issues thanks to motocross abuse).

24/7 shoulder pain and back and neck muscle spasms from my shoulders being jacked was just not worth it.

Shoulder injuries are quite common in crossfit from the amount of overhead free lifting combined with squats.

BTW the guy in the back left is going to jack himself up if he keeps going off his toes during the push press! Use your heels!
Outsider
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Outsider 3/6/2012 6:51pm
3/6/2012 6:51pm Edited Date/Time 3/6/2012 6:51pm
Hmm... both my shoulders are weak. One was separated and the other has been dislocated several times. I'm actually wanting to tighten them up.
Crush
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Crush 3/6/2012 7:07pm
3/6/2012 7:07pm
Been doing crossfit for almost 3 months... is hardcore fitness but you use lighter weights so it's better if you've had some injuries... sometimes i've had to take an extra rest day but i'm fitter now than i've ever been...

122 is my best on the 500M row... and i've bashed all my other numbers or records too...
zookie
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zookie 3/6/2012 8:02pm
3/6/2012 8:02pm Edited Date/Time 3/6/2012 8:10pm
Outsider wrote:
Hmm... both my shoulders are weak. One was separated and the other has been dislocated several times. I'm actually wanting to tighten them up.
Crossfit won't tighten them if you have ligament issues, it will only stretch them out.

Being careful with what you do, no pull ups, no overhead squats, low weights for overhead will help, but Crossfit is really killer in a not so good way for shoulders if you belong to an olympic lifting heavy center.

My left should has been separated once and collarbone broken 3 times. It dislocates if I sleep wrong. Shoulder surgery is absolutely miserable and I cannot afford PRP (platelet rich plasma) therapy, so the best thing for me now until medical technology advances is to lay off all shoulder exercise to keep the pain down.

3 different guys at the place I did Crossfit at had severely injured and torn shoulder ligaments during the exercise. They got reconstructive surgery (at 6+ months of recovery) and still did Crossfit, avoiding certain exercises.

I felt like my arms would break off if I did an overhead squat and in fact in one case my left shoulder partially dislocated as I did the squat.

Crossfit is very, very serious stuff. if you decide to do it take all of their advice very seriously and remember that form is far, far more important than weight or reps.

That dude in the back left of the video lifts his heels every time he does a push press. Bad stuff. Push off the heels. Watch the other two in the video, they push off the heels.
zookie
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zookie 3/6/2012 8:05pm
3/6/2012 8:05pm Edited Date/Time 3/6/2012 8:06pm
Crush wrote:
Been doing crossfit for almost 3 months... is hardcore fitness but you use lighter weights so it's better if you've had some injuries... sometimes i've had...
Been doing crossfit for almost 3 months... is hardcore fitness but you use lighter weights so it's better if you've had some injuries... sometimes i've had to take an extra rest day but i'm fitter now than i've ever been...

122 is my best on the 500M row... and i've bashed all my other numbers or records too...
It is amazing exercise but like I have said, it is very intense and has a history of injuries, especially to shoulders. Using lighter weights and not pushing yourself is absolute key.

The times I really hurt myself badly was when I pushed myself during 1 rep max exercises or 5x3's. Got up to about 430 squat for a 1 rep max which was great until my back was in spasms for the next week!

I recently bought a road bicycle and have a nice 20 mile ride to work on backroads that I plan to do once the weather is nice. save money on gas and get fit in the process...sounds good to me!

I also bought a 125 to make whatever strength I have more effective Smile . Bike is so darn light!
bents
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bents 3/6/2012 8:35pm
3/6/2012 8:35pm
Outsider wrote:
Hmm... both my shoulders are weak. One was separated and the other has been dislocated several times. I'm actually wanting to tighten them up.
Oh Geez-you don't want to dive into anything like the bear, unless you started out really light. Strengthening your shoulders=tightening them up. I would suggesting giving it a go nice and easy with say 40-45 lbs. Your body will tell you pretty quickly where you are at. I do the circuit I described to you once a week, followed by another tough circuit 4 days later. In between I do a squat work out and an upper body work out. So I TRY to get 4 days of training in 7 days. I also try to squeeze 1 high tempo run in there somewhere too. Doesn't always happen. I have had one broken collarbone but it doesn't seem to bother me. Let me know how it goes.
Crush
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Crush 3/6/2012 11:16pm
3/6/2012 11:16pm
Crush wrote:
Been doing crossfit for almost 3 months... is hardcore fitness but you use lighter weights so it's better if you've had some injuries... sometimes i've had...
Been doing crossfit for almost 3 months... is hardcore fitness but you use lighter weights so it's better if you've had some injuries... sometimes i've had to take an extra rest day but i'm fitter now than i've ever been...

122 is my best on the 500M row... and i've bashed all my other numbers or records too...
zookie wrote:
It is amazing exercise but like I have said, it is very intense and has a history of injuries, especially to shoulders. Using lighter weights and...
It is amazing exercise but like I have said, it is very intense and has a history of injuries, especially to shoulders. Using lighter weights and not pushing yourself is absolute key.

The times I really hurt myself badly was when I pushed myself during 1 rep max exercises or 5x3's. Got up to about 430 squat for a 1 rep max which was great until my back was in spasms for the next week!

I recently bought a road bicycle and have a nice 20 mile ride to work on backroads that I plan to do once the weather is nice. save money on gas and get fit in the process...sounds good to me!

I also bought a 125 to make whatever strength I have more effective Smile . Bike is so darn light!
430... = 195.04472KGS... Nice dude!

I do about 170 for 5x5s but shit myself after... lovely... haha...

My bud who's a nut is writing the next program as more usual cardio/wods and some more olympic lifting... I seem to do better with that cause i'm already big anyways...

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