I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Organic is like the only thing I care about. Especially back here in the states. =(
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Organic is like the only thing I care about. Especially back here in the states. =(
D
Deleted member 12837
Unconfirmed Member
I thought you were big on cutting out processed shit, etc and eating natural/whole/etc foods? Wasn't that part of the whole anti-protein bar thing?
I didn't mean literally the "organic" label, I just meant is it full of a bunch of chemicals or is the ingredient list literally "peanuts, salt" (like natural/organic peanut butter)?
Oh ok. I just meant I don't actively search out the "organic" label.
The ingredients list includes peanuts, salt, sugar.
So I guess they do add a bit of sugar I assume, but it is an all natural product.
http://www.amazon.com/gp/product/B004P4POZ8/?tag=neogaf0e-20
I won't pretend I'm perfect though. I'm as guilty as anyone of grabbing the occasional protein bar and such, I just try to give people the "ideal" advice when they ask for it. Hell, I had a Balance mint chocolate nutritional bar earlier today.
D
Deleted member 12837
Unconfirmed Member
Hmm, the use of the word "includes" seems to leave it open that there are other ingredients besides those listed, but then again the next line is "Is a all-natural product, No Additives, Kosher" so that's reassuring.
Will definitely be ordering some!
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
this is a good description. the emphasis on form and control is something that comes from your instructors or from the way you choose to work out. if you want to focus on speed rather than form, hey, feel free, but the only person you are cheating is yourself. we had a simple workout yesterday (cindy) which is 5 pull ups, 10 push ups, 15 squats, repeating that for 20 minutes to get as many sets as you can. i consider myself pretty normal with 12 sets in that time, some people were lower (8-10) and the real athletes were higher (16-18) and then there are a few boneheads who were just blazing through their exercises - not getting full depths on squats and opening their hips at the top and doing push ups where they were just barely going down and not coming fully back up. as an instructor, what are you going to do? tell them to leave? you can tell somebody that does those things 'make sure you open your hips at the top' but in the end its all about personal achievements and the fact that somebody got 26 sets with poor form doesnt affect me at all in reality. its annoying and embarrassing when someone sees that and is impressed (because i know im not) but it just seems to be what happens.
the baseline workout we have is 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups. if i was not timing myself on that workout, how would i be able to truly quantify that i am improving? i know im way better now than when i started, but if i did that without timing myself, the only way i know im improving is by knowing that i can do some exercises unbroken now. my focus now is trying to get to where i can do sets of things unbroken and not on doing sets of things as quickly as possible, but still, having a clock running will at least help you become aware of improvements you are making on certain workouts.
ohhthegore
Member
lucky man
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
D
Deleted member 12837
Unconfirmed Member
Yeah looks perfect for protein shakes or protein desserts on a cut. I'll save the real stuff for my winter bulk, if I decide to do another one.
Thats exactly what I use it for. A way to enjoy that delicious goodness when trying to drop weight. Once I'm off the cut, it's back to the hard stuff for sure!
Anton Sugar
Member
Tommy Kono knee sleeves, brah. Keep my knees warm and haven't had any knee pain since.
Brolic Gaoler
formerly Alienshogun
Side note efts elbow sleeves ( heavy ) are great for elbow issues too.
atomic moth
Member
Can anyone recommend a fat loss supplement that does not drain the water right out of you? I've used Hot Rox and Lipodrene before, with success. But my new job has me away from water sources and out in the sun frequently, so I'm looking to avoid flushing my hydration out.
I've heard the Universal stuff has separate components, and I think it's possible to take the water pill out, but I also know that Universal stuff is usually expensive.
I've heard the Universal stuff has separate components, and I think it's possible to take the water pill out, but I also know that Universal stuff is usually expensive.
Sooo my legs are super sore from working them out yesterday. Tomorrow I was going to do back and in my back work do dead lifts. Should I wait an extra day before I go in? Soreness not really a big deal? I don't care about the pain I just don't want my legs to be a weakness and then compensate and potentially use shitty form.
Anton Sugar
Member
Soreness isn't a good way to indicate muscle fatigue, really. However, if my lower back feels very stiff or sore and I need to deadlift or squat, I make sure to either warm up thoroughly or wait another day. Generally, though, you can work through the "pain" of soreness. Soreness doesn't mean your body hasn't recovered, but it's hard to say with everyone.
I see. And yea it's more about knowing how fatigued my muscles are. I'll see how I feel tomorrow when I wake up. Also, I usually end with deadlifts so I will be warmed up for sure. Soreness seems to go away as soon as I start using them.
Anton Sugar
Member
Pretty much this. Because soreness can mask actual recovery, or lack thereof, I try to usually start the workout. If lifting feels "unstable", I'll just do some recovery stuff, call it a day, and try again tomorrow.
I'll defer to some more experienced people here, but I'd think you'd want to do deadlifts somewhat near the beginning of your workout (after your warmups) due to it being such a demanding exercise. If you're doing it when you're already worn out, I'd think you may be making it harder on yourself.
As an instructor, your job is to program group exercises that don't lead to injury. As a trainer with half a brain cell, your job is to not commit malpractice and explain faults before somebody hurts themselves. As a business man, your job is to avoid liability during a workout by preventing your clients from doing stupid shit.
I paid the 1000 dollars to be a level one certified "trainer" back when I drank the Kool-Aid. Crossfit instructs its trainers that there is a "20% slop" factor in all movements. Seriously, it's not a joke, it's the main reason got out of it entirely. The only time any XF "athlete" is actually called out on form is when they are competing at one of their "games." I highly, and I mean fucking highly, question that those pull ups were done properly. At minimum, they were kipped. At worst, they were butterflies. Both will lead to SLAP tears if done for high reps.
In addition to that Greg Glassmen (the "creator" of Crossfit) at a speech he did for a group of military physical trainers/doctors stated that doing the movements with poor form was actually better than not doing them at all, using specific examples like bent back deadlifts and straight legged squats. Essentially, encouraging people to do poor lifting because it's better than not lifting (tell that to a 35 year old with a bad back doing a poor deadlift). During the same speech, he boasted about how the work outs could kill people.
I've said this before, there's a very good reason why they had to create a risk retention group (regular liability insurance stopped covering their gyms), a reason their trainers have been sued for giving fit athletes rhabdomyolysis, and a reason they have a fairly stacked injury page (SLAP, rhabdo, slipped disks.)
There are some pretty solid circuits that can be done safely and will put a damper on you, I like Fran for instance. However, if you're looking for a actually halfway decent "Crossfit" programming, buy the 5/3/1 version 2.0 book and follows Jim's suggestions. It'll cost less than the 150 or so per month that one of their boxes charge you and you'll be fully functional when you're 40.
EDIT: Then there's the fact that Mark Rippetoe, Robb Wolf, Greg Everett, etc, people who were brought in to add expertiece to the idea of what "crossfit" was supposed to represent were either removed from the company or just quit due to it's current direction. How about Brian Mackenzie being associated with crossfit as one of their resident endurance "expert" who believes that a more focused approach on XF style WODs with occasionally mixed in LSD will result in much better 100mi run/ironman/etc times, yet B-Mac 'n cheese rarely, if ever, finishes a race using the protocol he invented and pushes. It's a fucking joke.
The endurance shit it what really terrifies me. I've trained with an Ironman (by train, I mean got laughed at as I tried to keep up with him for a measly ten miles) and when I talked to him about it he viably got angry. CF endurance methods factually doesn't work, is pushed as some sort of gift to these poor people who think it will, and then they get injured or DNF on race day because they didn't put the miles on their legs.
MrToughPants
Brian Burke punched my mom
Front squats
Incline sit ups with a weight held behind the head.
Dumbbell side bends
Hanging leg raises
Ab Wheel
Planks.
Spiritreaver
Member
The semester is starting, all the signs are there.
2 1/2 lb plates on the leg press machine.
A guy doing "lateral dips" with two 45s and a 25 resting on his legs. CLANG CLANG CRASH... every... set.
2 1/2 lb plates on the leg press machine.
A guy doing "lateral dips" with two 45s and a 25 resting on his legs. CLANG CLANG CRASH... every... set.
cant you injure yourself doing pretty much anything in a gym? you talk as if the only way someone who isn't an expert can safely work out is with 1-on-1 training with someone who develops a workout tailored especially to you. you act as though people should take absolutely zero personal accountability for what they do if they get injured doing a workout at a crossfit gym, since it was obviously due to the trainers / workout and not due to them doing more than they should or using poor form.
i cant speak to your 'insider knowledge' on what they teach at level 1 classes or all the criticisms (mostly from blogs and forum posts) that its just 1k for a piece of paper, but from looking through the level one guide i dont see anything mentioning 20% slop in there, and i also don't see a statement saying that speed is more important than form. at my gym i have never been told either of those things, and the opposite is encouraged.
the dislike against crossfit by people on here is so strong, its like some sort of crusade being waged. is it possible for bad people to become trainers and run gyms? yes. but is this not the case with pretty much any gym out there? i enjoy crossfit and im in the best shape ive ever been in because of it, and the fact that i feel that way seems to drive people on here nuts.
Okay so after yesterdays feedback I am now going to use a customized version of the Beginners Full Body Routine in the OP:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 2 set of 5 (up from 1 set. edit: back to 1 set after further discussion.)
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work:
Leg Raises - 3 sets of 12
Plank Arm Raises - 3 sets of 8
Plank Tiptoe Out - 2 sets of 8
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 2 set of 5 (up from 1 set. edit: back to 1 set after further discussion.)
Bent Over Rows - 3 set of 5
Arm work:
Bar Bicep Curls - 3 sets of 5
T1T2 - 3 sets of 5
Zottman Curls - 3 sets of 5
So this is down to 3 workouts a week instead of 6... No cardio until I reach my bench goal.
On workout days I will be eating bmr + workout + ~300cal extra. A couple of protein shakes bookmarking a workout, a single shake on non-workout days. On non-workout I will probably be eating bmr + ~200cal.
Aiming to drop 5kg / 11lbs by October 1st so I will remove excess cals once I hit my bench(mark) and then introduce a fourth day focusing on Cardio (intervals most likely).
I worked out 5-6 times a week from December until March. Lots of full body exercises guided by PT. Main goal was to become leaner and I dropped 13kg in the period while becoming stronger and learning techniques. April to June I averaged about 3 workouts a week and I didn't follow a diet (migrated countries, established new business etc, very busy). From July I have been doing 5-6 times a week and it's the first time I've used supplements (Protein, BCAA, Fat burners, Glutamine, Zinc Magnesium) and it has been fantastic progress so far (though it might be a combination of being undernourished in the previous periods and being a relative new beginner 'everything sticks'). In regards to supplements I'm only doing Protein going forward as the other stuff has little effect from what I gather.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 2 set of 5 (up from 1 set. edit: back to 1 set after further discussion.)
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work:
Leg Raises - 3 sets of 12
Plank Arm Raises - 3 sets of 8
Plank Tiptoe Out - 2 sets of 8
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 2 set of 5 (up from 1 set. edit: back to 1 set after further discussion.)
Bent Over Rows - 3 set of 5
Arm work:
Bar Bicep Curls - 3 sets of 5
T1T2 - 3 sets of 5
Zottman Curls - 3 sets of 5
So this is down to 3 workouts a week instead of 6... No cardio until I reach my bench goal.
On workout days I will be eating bmr + workout + ~300cal extra. A couple of protein shakes bookmarking a workout, a single shake on non-workout days. On non-workout I will probably be eating bmr + ~200cal.
Aiming to drop 5kg / 11lbs by October 1st so I will remove excess cals once I hit my bench(mark) and then introduce a fourth day focusing on Cardio (intervals most likely).
I worked out 5-6 times a week from December until March. Lots of full body exercises guided by PT. Main goal was to become leaner and I dropped 13kg in the period while becoming stronger and learning techniques. April to June I averaged about 3 workouts a week and I didn't follow a diet (migrated countries, established new business etc, very busy). From July I have been doing 5-6 times a week and it's the first time I've used supplements (Protein, BCAA, Fat burners, Glutamine, Zinc Magnesium) and it has been fantastic progress so far (though it might be a combination of being undernourished in the previous periods and being a relative new beginner 'everything sticks'). In regards to supplements I'm only doing Protein going forward as the other stuff has little effect from what I gather.
A much better workout. Don't really get why you upped the deadlifts and good on you if you can do so many Pullups. Bent over rows suck so I wouldn't really bother but thats your choice. I don't like them because my form has always been meh. I do lat pull downs and Pullups. Also the rowing machine isn't half bad surprisingly.
Never done (heavy) Power Cleans before so I will give it an attempt before judging.
One set of five deadlifts seem so useless. Need at least two.
I usually work chin-ups 4 sets (10 on first, down to 4 on last), haven't done pull-ups for a long time so will be interesting to see.
My worry seeing that plan is that it's too 'beginners'? I have been quite active for nine months now. I will load heavy and see.
One set of five deadlifts seem so useless. Need at least two.
I usually work chin-ups 4 sets (10 on first, down to 4 on last), haven't done pull-ups for a long time so will be interesting to see.
My worry seeing that plan is that it's too 'beginners'? I have been quite active for nine months now. I will load heavy and see.
Some things:
1. The first place I ever heard the phrase "people will die for points" is from Crossfit. The workouts are designed to be a competition with other people. While this isn't necessarily a bad thing, it's difficult for two people to compete is exercise because exercise isn't a competition. You can compete with your own numbers, but as soon as you start interacting in a group setting, it leads to a difficulty in somebody remembering to pace themselves. As for the 20% slop and speed versus form issues, watch any of the videos in the past about how to conduct a class session. They say in there that you have to keep things moving, because you only have an hour and you don't want to be late for the next class.
2. I have never, ever, said the only way that somebody can work out is 1-on-1. I did say that if somebody is doing something wrong, if you're a trainer, you stop them, correct the form, and resume. This is the problem with classroom based workouts in general, and Crossfit specifically. Crossfit generally has a lot of high rep, high speed, movements does with a random bit of equipment in a large group of people. That spells disaster, and there's been plenty of examples.
3. Does the beginning of this thread have workout tailer made for specific individuals? No. It does have several examples of solid programming templates for various levels of fitness. Crossfit does not, because it's inherently designed to really only focus on short intense workouts with a shit ton of volume in them. Scaling Cindy down is pointless if you have a client that can barely do a pull up.
4. Programming is a science. There are goals you set, surpass, and then reset. While you can set goals with Crossfit, it's based around a whole pile of workouts that don't really translate into anything other than being better at Crossfit. There's a reason why "crossfit football" exists. There's a reason why several special matter experts left crossfit. There's a reason why you don't see a whole slew of professional athletes or fitness models boasting about crossfit kicking their collective asses, because there are better ways to go about training.
5. If you enjoy Crossfit, that's great. Really, it is. I'm happy that you enjoy it and, as I've also said before, do something is generally better than doing nothing. There are several really good "Crossfit" Boxes out there. If I'm going to be honest, though, the're not doing Crossfit, they're doing general strength and conditioning with Crossfit style WODs as the conditioning. This in mind, main site Crossfit isn't something I, personally, would recommend to a single person because it's not programming, it's inherently random. The reason I fight so strongly against it is because I know for 99% of people there are better ways to lose weight, increase muscular endurance, increase muscular hypertrophy, increase muscular strength, and increase all types of metabolic conditioning than by just doing a Crossfit WOD a day.
Have fun, and I'm glad your coaches don't suck. My main primary issue, if you haven't picked up on it, is CFHQ sells itself as one thing (the ultimate form of fitness) and the reality is if every single CF box followed main site programming, nobody would progress. I really don't have the idea of GPP, I hate how CFHQ sells itself.
EDIT: I want to be clear, I like a chunk of things that Crossfit has done and it's not all bad. However, HQ is a cesspool and the buyout that should be happening soon due to the Glassman divorce makes me very happy. Might actually bring some standards, and accountability, from the top down.
A
A More Normal Bird
Unconfirmed Member
Not too seem harsh but judging by your previous routine maybe you'd be better served by not trusting your own judgement so highly when it comes to programming. One set of five is more than enough for heavy deadlifts on a beginner's program, especially after squats. If you insist on multiple sets, and have sufficient strength and work capacity try 2x3 or 3x3. To some degree it's a personal thing. I'd recommend you stick with the known quantities for a while though and see how it feels.
Length of activity is useless for determining whether you are a beginner or not. Can you deadlift 2x your bodyweight for reps, or squat 1.5x? If you can, you may want to consider an intermediate routine. If not, stick with a proven linear progression system to make the most of your time and effort.
Silphonica
Banned
No matter what material I read/watch, I can't do power cleans.
One set of heavy DL is plenty.
As for beginner, this is exactly the type of program that should be used for a non steroid user. I have been lifting for 23 years and it's the best plan I have ever used. I am not the strongest guy on this thread but I am in decent shape and can tell you that it is very taxing.
Ok, ok. 1 set of Deadlifts it is. Thanks again.
I just discovered that I'm getting way less proteins than I should.
A website I'm using to enter all my food intake show the nutrition balance between proteins, carbs, fat. I just noticed my faulty calculation: If I had eaten 1000grams of food I would I take the protein % from that balance... let's say it's 20%, I would then assume I was getting 200grams of proteins... basically if I drank another 1000gram of water and added it then by my faulty calculations I would have consumed 400grams of proteins...
I'm terrible. I'm yours to command.
Having manually checked now, I have consumed ~99grams today. My lean body mass is about 58kg meaning I should have around 160grams per day for a protein rich diet...
Have to change my diet quite drastically now. Also upping to 4 shakes per day me thinks (80grams of protein right there. Shakes have risen to godlike status now...).
edit: A 52gram egg only contains 6.3grams of protein... this will be hard.
2nd edit: chicken, beef and fish have awesome amounts though, life savers (no need to up shakes after all it seems). Oats also, surprising. http://www.indoorclimbing.com/Protein_Foods.html
3rd edit: Pretty excited now. I have had major progress these last 1.5 months. Going with the recommended program and finding my humongous protein error... can't wait for Monday workout.
4th edit: Just walked in with a couple of bags containing oats, beef, chicken filets, almonds, peanut butter and veggies.
I just discovered that I'm getting way less proteins than I should.
A website I'm using to enter all my food intake show the nutrition balance between proteins, carbs, fat. I just noticed my faulty calculation: If I had eaten 1000grams of food I would I take the protein % from that balance... let's say it's 20%, I would then assume I was getting 200grams of proteins... basically if I drank another 1000gram of water and added it then by my faulty calculations I would have consumed 400grams of proteins...
I'm terrible. I'm yours to command.
Having manually checked now, I have consumed ~99grams today. My lean body mass is about 58kg meaning I should have around 160grams per day for a protein rich diet...
Have to change my diet quite drastically now. Also upping to 4 shakes per day me thinks (80grams of protein right there. Shakes have risen to godlike status now...).
edit: A 52gram egg only contains 6.3grams of protein... this will be hard.
2nd edit: chicken, beef and fish have awesome amounts though, life savers (no need to up shakes after all it seems). Oats also, surprising. http://www.indoorclimbing.com/Protein_Foods.html
3rd edit: Pretty excited now. I have had major progress these last 1.5 months. Going with the recommended program and finding my humongous protein error... can't wait for Monday workout.
4th edit: Just walked in with a couple of bags containing oats, beef, chicken filets, almonds, peanut butter and veggies.
MAD JELLY.
AdventureRacing
Member
This is utter bullshit, no one is mad because you're enjoying crossfit and actually getting into shape (i have actually tried something similar myself and it seems to work ok). The problem is defending things that shouldn't be defended just because you do crossfit. I think veezy has summed it up better than i can so i won't really add anymore.
Pics or it didn't happen
So...first weigh in..................I'm 181. Down 4 pounds from when I started eating more food! Still don't know why the day after I ate more I was 178, but I need to stick to once a week weigh ins.
In that time I also hit PRs in deads and squats and have all around more energy too.
In that time I also hit PRs in deads and squats and have all around more energy too.
I was just like you. Hold the bar just above your knees (depends on how long your arms are) and shrug your shoulders hard and send a mexican wave through your whole body to bring the load up and rest it on your shoulders.
Now, I quite like doing them and starting to raise weights now.
I'm up 6kg in less than two months. Is it good progress? I'm not eating a ton but I'm eating A LOT more than usual.
what are your lifts like?
During workout?
I think a big part of it is the stupid smith machine, another is my chair at work.
Ughh I'll have to wear long sweats with these, no more showing off my legs at the gym, the ladies are gonna be disappointed.
Squat 3x5 205 (a couple times I threw in 1x1225)
Deadlift 1x5 265 (was able to pull 1x1 300 a couple days ago)
OHP I usually do 2x5 95 and 1x5 100 but I want to try them all at 100 soon
Bench (the one im most disappointed in). I'll do a 1x5 145, 1x5 155 and 1x3 165 (that's where I get annoyed)
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