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[JB1981]

Doing Crossfit again tonight. This is the WOD:

5X2 3 Position Power Clean + 1 Split Jerk @ 70% of clean
4x3 HEAVY Snatch Grip Deadlift
4x3 Burpee High Jump (jumps should be as high as possible and explosive)

-then-

5 Minute AMRAP
4 Power Clean (TNG, heavy and fast)
6 Box Jumps (30/24)
50 Foot Keg Carry

-rest 2 minutes

5 Minute AMRAP
4 Power Clean (TNG, heavy and fast)
6 Box Jumps (30/24)
50 Foot Keg Carry

3xME Hanging L-Hold (rest 60)

**The cleans for as many reps as possible gives me some concerns. And what is a 3 position power clean? ???

 

[abuC]

Damn lol I think I'd kill someone if they were spotting me while benching that much and they weren't paying attention.

I didn't know them, I just picked the strongest looking person in the gym and asked for a spot, my mistake! He told me he was watching the highlights on ESPN and was sorry, I don't blame him though it was NBA playoff time, plus I'm an awful spotter so what goes around lol.

 

[blackflag]

Doing Crossfit again tonight.

And what is a 3 position power clean? ???

1. kipping form
2. Worst form
3. Ambulance




Sorry couldn't help myself

 

[ToxicAdam]

I'd kill to get it that low. I did a 3K in 15 minutes but my 5K is around 31 minutes. Pacing myself for the extra 2K is not working out well. really need to increase my distance speed. I did do a 7:30 mile today though.

My usual time is around 26-28 mins, I just had a really good morning last Saturday and finished super strong.

Are you taking any caffeine before your runs? I usually ingest about 60-90 mgs and it really gives me a huge boost.

Also, the elliptical has really helped, too. I do max effort for 20-30 minutes about 3 times a week. Currently I am at 17 on the machine I use (the max setting is 20). It really has improved my stamina when I run. I can usually get about 90 strides/m at that setting.

 

[FallingEdge]

It doesn't help she was taken from her mother too early, she's only 6-7 weeks old.

We're thankful I'm a behavior specialist and my fiancé is a nurse so she's in good hands. We're just taking gym shift. Talk about dedication

Word. If worst comes to worst, I will get at you =)

 

[Man]

Yeah I have pics from when I was well into the 25-30% range, I've never posted them cause they honestly disgust me. Thanks, and here's what my calves looked like before I started working out:

A lot of my weight is in my legs.

Same here man. My calves have been large for years in that so it would be troublesome to borrow boots as they were just too thick. Now that I'm nearing the lower spectrum of fat % though they have started to normalize so definitely the last place to go on my body. It was kinda hard to tell if they would ever get smaller as I still had veins showing when they were larger. And when pinching the fat doesn't stand out like it would do on the stomach area, I guess it just blends in more.

 

[FallingEdge]

Jealous of everyone here with big/thick calves ;_;

 

[BlueScrote]

Did deadlifts before squats today because all the racks were being used when I got there.



never again.

 

[Brolic Gaoler]

Did deadlifts before squats today because all the racks were being used when I got there.



never again.

Why? I do that all the time!

Deadlift 5/3/1 then BBB Squats. Or Squat 5/3/1 then deadlift BBB.

 

[entremet]

Man I hate deads. Only big compound I can't stand.

 

[Ranvier]

I can't stand squats, Probably because the are my weakest exercise but still. My legs don't get a pump like I get in the back or chest with deadlift or bench. They just kinda go numb. Hate that feeling. But then, "I guess there ain't nothin to it but to do it." Pullups remain my favorite compound exercise as of now.

 

[Imm0rt4l]

Starting next week I think I'm going to incorportate deads back into my back routine should be a good means of pre-exhaust me before my workout. Took a look in the mirror today and saw a lot more lines of seperation on my back, I was pretty happy about that. I've always been more of a pusher than a puller. Maybe I should do weighted pull ups instead...hmm.


inb4 do deads on leg day.

 

[deadbeef]

Just did heavy singles of bench press this morning and really prefer it to reps. I think with multiple reps my shoulders lose their rightness and my form goes to shit. Trying to eat enough to gain some muscle but ugh I feel full. Down 3 pounds this week hahaha.

 

[Spiritreaver]

Jealous of everyone here with big/thick calves ;_;

Why? I do that all the time!

Deadlift 5/3/1 then BBB Squats. Or Squat 5/3/1 then deadlift BBB.

+1 I look forward to those days. Really feels good all over.

 

[kylej]

Eric hit 675 raw...

http://www.youtube.com/watch?v=Hk3s66GlYCU

For 3 reps

 

[JB1981]

Crossfit is not good for someone with a back injury. Actually after today's workout Im convinced that barbell work has no place in a Crossfit routine.

 

[TheDarkStark]

Crossfit is not good for someone with a back injury. Actually after today's workout Im convinced that barbell work has no place in a Crossfit routine.

The idea behind crossfit is solid, the actual implementation and program design is idiotic and dangerous to almost everyone who isn't already in good shape, in good health, and familiar with all the exercises and equipment (ie; proper form on all lifts).

I wouldn't recommend it to anyone but trained athletes, and even then you can do circuit training without having to go for max speed.

 

[Etrian Oddity]

Got back into squats and my legs feel so bad, but they feel so good.

Gonna start doing Martin Berkham's recommended reverse pyramid training. We'll see how that goes.

 

[CrankyJay]

Ugh, missed gym this morning for baby appt with wife...made up at night. Hate it!

Busy, even at 8pm...lots of derps walking around not knowing what they're doing, and of course the 3 bench press benches they have are always packed with people swarming around them. lol

Much better looking girls at night tho.

Oh well.

 

[TheDarkStark]

inb4 do deads on leg day.

I do deads on back day and it's been working out really well for me. Doesn't seem very efficient to do them the same day you do squats because there's no way in hell you're repping maximum weight on both, whichever you do 1st will tire you out for the 2nd.

And there's nothing else you can do on back day that really hits the lower back like deadlifts do.


bottom line: You can do whatever THE FUCK you wanna do!

 

[JB1981]

The idea behind crossfit is solid, the actual implementation and program design is idiotic and dangerous to almost everyone who isn't already in good shape, in good health, and familiar with all the exercises and equipment (ie; proper form on all lifts).

I wouldn't recommend it to anyone but trained athletes, and even then you can do circuit training without having to go for max speed.

The problem is you can't maintain proper form the way some of these WODs are designed. Today we did an AMRAP 5 min (as many reps as possible) of power cleans (4), box jumps (6), keg carries. You should have seen the clean form breakdown in the later sets. I just did what I could and didn't push myself too hard. Just wasn't worth it to me

 

[TheDarkStark]

The problem is you can't maintain proper form the way some of these WODs are designed. Today we did an AMRAP 5 min (as many reps as possible) of power cleans (4), box jumps (6), keg carries. You should have seen the clean form breakdown in the later sets. I just did what I could and didn't push myself too hard. Just wasn't worth it to me

Right, exactly what I'm talking about by poor program design and implementation.

You're done (or at least you should be) as soon as you can't do another rep WITH PROPER FORM.

 

[Imm0rt4l]

I do deads on back day and it's been working out really well for me. Doesn't seem very efficient to do them the same day you do squats because there's no way in hell you're repping maximum weight on both, whichever you do 1st will tire you out for the 2nd.

And there's nothing else you can do on back day that really hits the lower back like deadlifts do.


bottom line: You can do whatever THE FUCK you wanna do!

Couldn't have put it better myself!

 

[lazybum131]

Quick running questions. I'm trying to cut my 5K time down. I've been doing 1K, 2K, and 3K sprints this week. After a sprint, should I do my normal 5K? When I do these sprints, I am going on all out and almost hurl afterwards. My 5K time would really suffer but I'm sure I could do it. Thoughts?

You mean you're going for hard runs for up to 3km distances? I wouldn't call anything over 500m a sprint.

This is from my high school track and cross country days, but I would split your running between runs and running workouts. You should start building up to running longer distances, at minimum work towards being able to comfortably do 6 miles (~10km) at least once a week. And unless you feel good that particular day, don't make it a 'hard' run, leave that for the workouts. For some runs, actually make it your goal to take it easy and to keep your heartrate low.

For running workouts:

Intervals - for training for a 5K, i'd do workouts like these (warm up and cool down with ~1mile jogs):

• 200m x 6-8;
• 400m x 3-4;
• 800m x 2-3;
• Hills ~150m x 6-8;
• Ladder - 200m -> 400m -> 800m -> 400m -> 200m.

Inbetween each interval, rest by jogging the same distance (exception is the 800m ladder, jog 400m after and then do the second 400m interval). These are NOT HIIT, you want to maintain your interval times so they do not get slower than the one before (so like for 200m intervals, the first usually feels too easy). If you need more rest in-between, jog slower, can be even slower than walking.​

Tempo runs - I'd start with 1mile x 2. With about 6min rest inbetween. Again, you want the second mile to be about the same time as the first.​

Not sure how your exercise schedule is right now, but two running workouts a week should be plenty.

 

[SeanR1221]

3.5 hours of sleep. It was the pups first night without my fiancé (she's a night nurse). Every time it fell asleep in my arms it would wake up when placed in the crate and cry.

I ended up saying screw it and laying on the floor and she slept in my arms. Feel like death and debating if ill be able to press and deadlift today.

 

[TheDarkStark]

3.5 hours of sleep. It was the pups first night without my fiancé (she's a night nurse). Every time it fell asleep in my arms it would wake up when placed in the crate and cry.

I ended up saying screw it and laying on the floor and she slept in my arms. Feel like death and debating if ill be able to press and deadlift today.

Take a day off.

 

[ToxicAdam]

I would still go and punish myself with extra cardio and secondary work (abs/traps/calves).

I love that Nike slogan 'Every. Damn. Day.'

 

[CrankyJay]

3.5 hours of sleep. It was the pups first night without my fiancé (she's a night nurse). Every time it fell asleep in my arms it would wake up when placed in the crate and cry.

I ended up saying screw it and laying on the floor and she slept in my arms. Feel like death and debating if ill be able to press and deadlift today.

Dude, you just got to let them cry it out. Put the crate next to the bed if you have to, but they need to stay in there and get acclimated to it.

 

[Kwhit10]

3.5 hours of sleep. It was the pups first night without my fiancé (she's a night nurse). Every time it fell asleep in my arms it would wake up when placed in the crate and cry.

I ended up saying screw it and laying on the floor and she slept in my arms. Feel like death and debating if ill be able to press and deadlift today.

As others have said you need to make the crate only big enough for them to lie in and turn around. Dogs generally won't go the bathroom where they sleep. So if there is no room for it to go the bathroom in the crate and lie down it won't go the bathroom. You just need to let it whine until it stops on its own. Or it will learn that you are at its beck and call.

We did this when we got our puppy and it stopped whining after the second night.

 

[Powercast]

And there's nothing else you can do on back day that really hits the lower back like deadlifts do.

Rack Pulls are great for lower and upper back, they're just like DL without the leg drive.

 

[SeanR1221]

Problem is I'm in a town house and don't want to bother my neighbors.

 

[CrankyJay]

Problem is I'm in a town house and don't want to bother my neighbors.

In the long run you're going to bother them even more when your dog gets massive separation anxiety when neither you or your girlfriend are home.

 

[SeanR1221]

In the long run you're going to bother them even more when your dog gets massive separation anxiety when neither you or your girlfriend are home.

I should also mention she was taken from her mother 2 weeks early :/.

 

[CrankyJay]

I should also mention she was taken from her mother 2 weeks early :/.

How old? Most states have laws that prevent dogs from being delivered to adopters before 8 weeks.

 

[FallingEdge]

As others have said you need to make the crate only big enough for them to lie in and turn around. Dogs generally won't go the bathroom where they sleep. So if there is no room for it to go the bathroom in the crate and lie down it won't go the bathroom. You just need to let it whine until it stops on its own. Or it will learn that you are at its beck and call.

We did this when we got our puppy and it stopped whining after the second night.

In the long run you're going to bother them even more when your dog gets massive separation anxiety when neither you or your girlfriend are home.

What these two say. While my pup is a bit older, we just waited it out and eventually she stopped. Now, she only wines for a few minutes before understanding that we won't come and let her out. Crate is small enough for them to get up and move around and that is it. If she starts whining after several hours, then I know it is time to take her outside. I tell her to 'go potty', praise her when she is done and then put her back in there. Have to establish that routine.

It is like a kid. If she whines and whines and you come, she knows that all she has to do is keep it up and eventually you will show up. Wait it out and it might take a while but in the long run, it will be a huge plus.

Sucks about their age though =/ Is there a reason why you got them at 6 weeks?

Problem is I'm in a town house and don't want to bother my neighbors.

I would talk to your neighbors and let them know. Hopefully, they can understand.

--------------------------------------------------------------

In the eating department, this bulk isn't going to well. It is hard to get the appropriate of calories right now. Running around the place with the gf and puppy. Work and whatnot. If only I just had to lift and that's it. I need to reevaluate my diet and go from there. Squat day but right now, just wish I can do more.

 

[SeanR1221]

I don't want to get too off topic so here is my thread on it, cranky.

http://m.neogaf.com/showthread.php?t=488636

Falling, I agree. He's a dog lover too so hopefully he understands.

To get back on track definitely taking the day off. Anything I do would be pointless. Getting more rest and hitting things on Saturday.

And edit, yes crate is only big enough for her to turn around and lay down. And room for her water dish. No accidents in 2 nights, she's a smart pup

 

[deadbeef]

Yeah, let's talk about dogs guys

 

[ToxicAdam]

Ever since I have been working out again, I sometimes have dreams about it. While I am dreaming I must be flexing my calves/feet. I wake up with these crazy cramps! They are painful as hell. I'm hopping all around my bedroom trying to loosen the bastards up. lol Happened for the second time last night.

 

[FallingEdge]

Yeah, let's talk about dogs guys

deadbeef? more like dogbeef

 

[UrokeJoe]

Ever since I have been working out again, I sometimes have dreams about it. While I am dreaming I must be flexing my calves/feet. I wake up with these crazy cramps! They are painful as hell. I'm hopping all around my bedroom trying to loosen the bastards up. lol Happened for the second time last night.

Quinine(tonic water) is supposed to be good for reducing leg cramps.

 

[DirkDiggler]

Quinine(tonic water) is supposed to be good for reducing leg cramps.

Any other suggestions? Kinda scared to drink it now that I read this " Because of quinine's risks, the FDA has declared nonprescription sources, such as tonic water, should not be used to prevent or treat leg cramps"

 

[UrokeJoe]

Any other suggestions? Kinda scared to drink it now that I read this " Because of quinine's risks, the FDA has declared nonprescription sources, such as tonic water, should not be used to prevent or treat leg cramps"

Wasn't really aware of the FDA thing, it was just something I always heard people say.

As for another suggestion, I've read that potassium deficiency might be a cause for leg cramps. So I guess eat more banannas, or drink coconut water?

 

[blackflag]

Ever since I have been working out again, I sometimes have dreams about it. While I am dreaming I must be flexing my calves/feet. I wake up with these crazy cramps! They are painful as hell. I'm hopping all around my bedroom trying to loosen the bastards up. lol Happened for the second time last night.

Potassium

 

[Mully]

I haven't been able to get a decent night's sleep in over a week. I'll sleep for 20-30 minutes then wake up for 20 minutes then My diet has been great but my stool has been pure liquid. It's starting to affect my routine big time. My lifts are all down between 10-15lbs and I just don't have the same energy. Any ideas what could be going on?

 

[TheDarkStark]

Potassium

This, and probably more water as well.

 

[TheDarkStark]

I haven't been able to get a decent night's sleep in over a week. I'll sleep for 20-30 minutes then wake up for 20 minutes then My diet has been great but my stool has been pure liquid. It's starting to affect my routine big time. My lifts are all down between 10-15lbs and I just don't have the same energy. Any ideas what could be going on?

Eat more, specifically you probably need more carbs, especially high fiber carbs.

As for the sleep, make sure you're not getting too much caffeine late at night. You may want to try taking a multi-vitamin if you're not already.

 

[ToxicAdam]

I'm drinking 3 liters a day already and a eat half bag of spinach for lunch almost every day.

I doubt it's dietary, just my body freaking out over dreams. Maybe more electrolytes right before I go to bed.

 

[TheDarkStark]

double post

 

[reilo]

I'm drinking 3 liters a day already and a eat half bag of spinach for lunch almost every day.

I doubt it's dietary, just my body freaking out over dreams. Maybe more electrolytes right before I go to bed.

Eat a banana.

 

[TheDarkStark]

I'm drinking 3 liters a day already and a eat half bag of spinach for lunch almost every day.

Maybe more electrolytes right before I go to bed.

What do you think Potassium and water are? Electrolytes....

Potassium specifically helps with intra-muscular water storage. While sodium leads to subcutaneous (below the skin) water storage.