Jamie_B Posted June 4, 2012 Report Share Posted June 4, 2012 These are the various crossfit wod's my box does (wod = workout of the day, box is what we call our gym) [url="http://www.crossfitliberation.com/category/wods/"]http://www.crossfitliberation.com/category/wods/[/url] I'm not a member of the heavy lifters club (and most boxes dont do that) or the warrior program (yet) so I dont do those but I'm doing all the others most days. Link to comment Share on other sites More sharing options...
Tigris Posted June 4, 2012 Report Share Posted June 4, 2012 I watched those Crossfit olympics or whatever they were called. It looked all right... something I'd try if they had a gym down here. Link to comment Share on other sites More sharing options...
Jamie_B Posted June 4, 2012 Report Share Posted June 4, 2012 [quote name='Tigris' timestamp='1338827216' post='1133795'] I watched those Crossfit olympics or whatever they were called. It looked all right... something I'd try if they had a gym down here. [/quote] Crossfit Games, they just sold out the Home Depot Center for this years games which are coming up next month, and should be shown on ESPN again. Your in Dayton right? You have 3 maybe 4 if you want to go a bit further to Fairborne. Centervillie Crossfit Vigor Crossfit Crossfit Heights and AKP Crossfit I've WODed at Crossfit Heights last time I was home visiting my parents during xmas, decent box, nice coaches, the rest I cant speak to. Here is the Crossfit affiliate map to find a box near you [url="http://map.crossfit.com/"]http://map.crossfit.com/[/url] Link to comment Share on other sites More sharing options...
akiliMVP Posted June 4, 2012 Report Share Posted June 4, 2012 [quote name='Tigris' timestamp='1338824879' post='1133788'] How tall are you, Akili? That's a shot ton of weight for anyone over 5'9" or so. [/quote] I'm only 5'6 Link to comment Share on other sites More sharing options...
Tigris Posted June 4, 2012 Report Share Posted June 4, 2012 [quote name='Jamie_B' timestamp='1338827666' post='1133796'] Crossfit Games, they just sold out the Home Depot Center for this years games which are coming up next month, and should be shown on ESPN again. Your in Dayton right? You have 3 maybe 4 if you want to go a bit further to Fairborne. Centervillie Crossfit Vigor Crossfit Crossfit Heights and AKP Crossfit I've WODed at Crossfit Heights last time I was home visiting my parents during xmas, decent box, nice coaches, the rest I cant speak to. Here is the Crossfit affiliate map to find a box near you [url="http://map.crossfit.com/"]http://map.crossfit.com/[/url] [/quote] I use to be for a few years but I moved back to Washington Court House after my apartment lease was up. The closest place that may have one is Grove City; about 25-30 minutes north of my house. The weird thing about Court House is that you're surrounded by towns... but they're all exactly like Court House: Hillsboro, Wilmington, Mount Sterling, Greenfield, London, Chillicothe... they're all within 25 minutes of you but not one place has shit except Chillicothe (good places to eat). [quote name='akiliMVP' timestamp='1338829288' post='1133802'] I'm only 5'6 [/quote] You'd be an awesome defensive lineman for flag football. I know this is crazy, but I'd MUCH rather block a 6'4" guy with your strength measurements than a 5'6" guy. You can't get under a 5'6" guy and even when you do, he's pound for pound stronger than you... just sucks. I'm only 5'10" but I've done a ton of blocking and give me the 6' + guys all day. You're like MJD. Link to comment Share on other sites More sharing options...
Jamie_B Posted June 4, 2012 Report Share Posted June 4, 2012 Got ya. My box is on the drive home to work, so it's convenient for me to stop in with traffic the way DC traffic is, do a workout and go home with no traffic on the road after my workout. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 11, 2012 Report Share Posted July 11, 2012 This years Crossfit Games started with a surprise this year, they gave them a surprise 13.5 mile triathlon that started today, then rest day tomorrow and then the rest of the events fri-sun. [url="http://games.crossfit.com/article/major-announcement-individuals"]http://games.crossfit.com/article/major-announcement-individuals[/url] [color=#333333][font=sans-serif][background=rgb(216, 216, 216)] Wednesday, July 11th is now a full day of competition for the men and women. Four scored events await the athletes off-site from the Home Depot Center at the U.S. Marine base, Camp Pendleton.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] The athletes arrived in L.A. and registered today. They gathered tonight for an athlete-only dinner where Dave Castro, Director of Training, made an announcement that shocked the athletes.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] Castro explained the first event of the 2012 Reebok CrossFit Games would be a swim, bike, run event at Camp Pendleton. The race starts with a 700-meter ocean swim with fins, followed by an 8-kilometer bike ride across undulating terrain and soft sand, and finishes with a 11.3-kilometer run across steep hills and more than 427 meters of elevation gain.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] This event will be scored in two parts – Pendleton 1 and Pendleton 2 – worth 100 points each. There is a checkpoint for the first scored event approximately 150 meters into the run. The order the athletes cross that checkpoint will be their placing for the Pendleton 1. But there is no rest as athletes continue to race to the finish line. The order the athletes cross the finish line will be their placing for Pendleton 2. To be clear, Pendleton 2 is the overall finish of the athletes, and not the split time from the end of Pendleton 1.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] After about an hour of rest, athletes will complete the Camp Pendleton School of Infantry Obstacle Course. They will race against each other head-to-head in a three-round bracketed tournament. This is the first time in CrossFit Games history that any event has been executed in bracketed heats.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] This means four athletes will race against each other in heats. The top finisher from each heat moves on to the next round of the obstacle course, competing next to the other heat winners and four wildcard athletes. These are the four best times of all the athletes who didn’t win their heats in the first round. The winners of the four heats in the second round then move onto the final round for the win.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] For the final piece of the day, athletes will be tested in a standing broad jump for distance. They will have three attempts and will be ranked by the distance of their furthest jump.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] Having a fourth day of competition early in the week is both completely unprecedented, yet fully within the CrossFit Games core premise of being prepared for the unknown and unknowable.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] Castro also announced that Thursday is officially a rest day for the athletes with no competition. This is also the first time in CrossFit Games history that a rest day has been incorporated into the competition.[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] Since this surprise event is on a military base, no spectators are allowed. And, unfortunately, due to the remote area, there is no way to stream the Event live. But don’t worry, we’ve got you covered. Here’s how to follow the Wednesday event: [/background][/font][/color][list] [*]Live radio account of the day on the Games site (via cell phone) [*]Twitter coverage will be live and frequent, with up-to-date progress and results [*]The CrossFit Games Facebook page will be updated throughout the day, with pictures [*]Actual results will be reflected on the Leaderboard as soon as they are known [*]The Camp Pendleton Event page will be updated throughout the day [*]Written reports on each event throughout the day [*]Highlights and analysis on the Wednesday evening Update Show [*]An Event Summary video of the two Pendleton events published Wednesday night around 8 p.m., PT [*]Event Summary videos of the obstacle course and broad jump events by early Thursday morning. [/list][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] If that wasn’t enough, one more piece of the competition was revealed to the athletes. The Friday night Individual event in the Stadium was announced.[/background][/font][/color] [color=#333333][font=sans-serif][background=rgb(216, 216, 216)] The workout is three rounds for time of:[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] 8 Medicine ball cleans (150/80lbs)[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] 100-foot Medicine ball carry[/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] 7 Parallette handstand push-ups [/background][/font][/color][color=#333333][font=sans-serif][background=rgb(216, 216, 216)] 100-foot Medicine ball carry[/background][/font][/color] [color=#333333][font=sans-serif][background=rgb(216, 216, 216)] This event will begin at 6 p.m., PT on Friday night, right after the opening ceremonies.[/background][/font][/color] [color=#333333][font=sans-serif][background=rgb(216, 216, 216)] These workouts can also be found on the [url="http://games.crossfit.com/workouts/the-games-individuals"]Workout Page[/url].[/background][/font][/color] Link to comment Share on other sites More sharing options...
Jamie_B Posted July 13, 2012 Report Share Posted July 13, 2012 For anyone interested you can watch this years games online [url="http://games.crossfit.com/spectator-stream"]http://games.crossfit.com/spectator-stream[/url] Link to comment Share on other sites More sharing options...
Jamie_B Posted July 15, 2012 Report Share Posted July 15, 2012 Good article on Functional Fitness which is what Crossfit is all about... [url="http://www.webmd.com/fitness-exercise/features/working-out-for-real-life-functions"]http://www.webmd.com...-life-functions[/url] [quote] [b] [size=6] Working out for Real Life Functions[/size][/b] [left]Functional fitness may be among the latest buzzwords in gyms these days, but for good reason. It's about training your body to handle real-life situations.[/left] [left] [color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3]By [url="http://www.webmd.com/gina-shaw"]Gina Shaw[/url] WebMD Feature[/size] [size=3]Reviewed by [url="http://www.webmd.com/brunilda-nazario"]Brunilda Nazario, MD[/url][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5]Yesterday you had a great [url="http://www.webmd.com/fitness-exercise/default.htm"]workout[/url] at the gym. You're bench-pressing more [url="http://www.webmd.com/diet/tc/healthy-weight-what-is-a-healthy-weight"]weight[/url]than ever before, and pulling enough weight on the seated rowing machine to try out for the Olympic sculling team.[/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3]Today, you lift a 60-pound suitcase to carry it downstairs -- and throw your back out. What happened? In all likelihood, you're not paying enough attention to your functional fitness. You might be toned, tight, and ready for the beach, but are you ready to lift your [url="http://children.webmd.com/tc/growth-and-development-ages-12-to-24-months-overview"]toddler[/url] out of his [url="http://www.webmd.com/parenting/baby/tc/child-car-seats-topic-overview"]car seat[/url] or hoist the spring-water bottle onto the dispenser?[/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3]Functional fitness and functional exercise are the latest gym buzzwords. They focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.[/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][color=#88A906]Making Muscles Work Together[/color][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3]"Conventional [url="http://www.webmd.com/fitness-exercise/guide/health-fitness-get-strong"]weight training[/url] isolates muscle groups, but it doesn't teach the muscle groups you're isolating to work with others," says Greg Roskopf, MS, a biomechanics consultant with a company called Muscle Activation Techniques who has worked with athletes from the Denver Broncos, the Denver Nuggets, and the Utah Jazz.[/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3]"The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently."[/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3]So what's an example of a functional exercise? Think of a bent-over row; not the kind of row you do on a seated machine, but the kind you do leaning over a bench, holding the weight in one hand with your arm hanging straight down, and then pulling the weight up as your elbow points to the ceiling, finishing with your upper arm parallel to the ground.[/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3]"That's an exercise that will build the muscles of the back, the shoulders, the arms, and because of its nature will really work your whole body," says exercise kinesiologist Paul Chek, MSS, founder of the Corrective High-performance Exercise Kinesiology Institute in California who has advised the Chicago Bulls and the U.S. Air Force Academy.[/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3]"Compare that motion to a carpenter bending over a piece of wood, a nurse bending over a bed to transfer a patient, or an auto mechanic bending over to adjust your carburetor. Anyone doing a bent-over row will find a carryover in things you do in normal life."[/size][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3]Contrast that with the seated row: You're sitting in a chair with your chest pressed against pads, and you pull two levers back. "You may be strengthening certain muscles, but your body's not learning anything, because you don't have to activate your core stabilizer muscles or the stabilizers of your arms and shoulders. The machine's doing it for you," says Chek.[/size][/size][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3][size=3]"In functional fitness, most of the time, you should be standing on your own two feet and supporting your own weight when you lift anything."[/size][/size][/size][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]In fact, to get started with functional fitness, you might want to forget about the weights entirely at first. "Most people can't even control their own body weight," says Roskopf. "They can't do a one-legged squat without falling over." Try it now; can you?[/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]"They could lie down on a leg-press machine and press 500 pounds, but they don't have the muscular control for a one-legged squat because they don't have the stability or the muscles working together." That's why, when we walk downstairs or reach up to get something out of a high cabinet, a lot of us have pain.[/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]Your first step, Roskopf says, should be to teach your body to control and balance its own weight. "Start with simple movements, like the one-legged squat, and other balance exercises. Then try standing on one leg on a step-stool that's perhaps eight inches high, and then lower the heel of your other foot to the ground, while controlling your body weight as you go down and back up." Switch sides during each maneuver to promote balance and muscle integration on either side of your body.[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]Once you can control and balance your own body weight, then you can start working with added weights. "Put a five-pound dumbbell on a level chair, and then do the same one-legged squat, but this time pick up the dumbbell as you come up," suggests Roskopf. "Next, pick up the same weight from the ground while doing the squat. That's challenging your total body integration, and teaching the upper body to work with the lower body."[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]Other popular tools that promote functional exercise are things like stability balls and the "wobble board," both of which force you to work your core to keep your body balanced while you're lifting a weight.[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#88A906]Function Follows Form[/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]So should you abandon the weight machines at the gym for a program that's all about free weights and balance? Not necessarily.[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]"If there are isolated weaknesses, they'll cause a detriment in functional movement," says Roskopf. "If you don't address integration, strong muscles get stronger and the weak ones stay weak, and you create a pattern of compensation. If you blend the two together, functional exercises teach isolated muscles how to work together."[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]Jumping into functional exercise may startle some people used to working on machines alone: It's a lot harder! "Functional exercise is much more neurologically demanding than machine exercises," says Chek.[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [left][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3]"You can't do functional exercise with the same levels of intensity and short rest periods as machine exercise. And unlike traditional weightlifting on machines, with functional exercise, if you 'train to failure' [until muscle [url="http://www.webmd.com/hw/health_guide_atoz/hw90102.asp"]fatigue[/url]], you train to fail. Instead, your set ends when you can no longer perform the exercise with perfect form."[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color][/left] [color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][left]Finding a trainer with a background in functional exercise shouldn't be hard -- most gyms now have them, says Roskopf. And he advises caution. "Don't try to go too fast," Chek cautions. "The longer you've been away from exercise, the more time it takes to build your body back up."[/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color] [color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=5][size=3][size=3][size=3][size=3][size=3][size=3][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][color=#000000][font=Arial, Verdana, Helvetica, sans-serif][size=3][/quote][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/font][/color][/size][/size][/size][/size][/size][/size][/size][/size][/font][/color] Link to comment Share on other sites More sharing options...
sois Posted July 15, 2012 Report Share Posted July 15, 2012 crossfit is awesome Link to comment Share on other sites More sharing options...
Tigris Posted July 16, 2012 Report Share Posted July 16, 2012 I'm definitely a structural fitness person. I've known this for a while now though. I've been changing up the way I lift and I'm slowly becoming more functional but I'll never fully adapt. It's an ego thing. However, functional fit makes you feel WAY more healthier than structural fit. I can tell that by the little bit of functional things I've been doing. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 [quote name='Tigris' timestamp='1342480824' post='1139133'] I'm definitely a structural fitness person. I've known this for a while now though. I've been changing up the way I lift and I'm slowly becoming more functional but I'll never fully adapt. [color=#ff0000]It's an ego thing.[/color] However, functional fit makes you feel WAY more healthier than structural fit. I can tell that by the little bit of functional things I've been doing. [/quote] Likely an ego thing for me too, as I am someone of a skinny guy (since losing my extra body fat, still have some to go) so I cant push things that are too heavy but I can do things in crossfit so, im getting pretty proficient at the body weight/cardio type of workouts, I can rock out some mountain climbers like nobody's business , it's the heavy lifting I still have a long way to go in....I ordered 3 bags of that progenix more muscle to do 3 shakes a day for 30 days, should get it soon, well see how much more I can do after the 30 days. Link to comment Share on other sites More sharing options...
TheBeaverHunter Posted July 17, 2012 Author Report Share Posted July 17, 2012 [quote name='Jamie_B' timestamp='1342486557' post='1139160'] Likely an ego thing for me too, as I am someone of a skinny guy (since losing my extra body fat, still have some to go) so I cant push things that are too heavy but I can do things in crossfit so, im getting pretty proficient at the body weight/cardio type of workouts, I can rock out some mountain climbers like nobody's business , it's the heavy lifting I still have a long way to go in....I ordered 3 bags of that progenix more muscle to do 3 shakes a day for 30 days, should get it soon, well see how much more I can do after the 30 days. [/quote] Dude that Progenex is crazy expensive. $70 for 30 servings is nuts. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 [quote name='TheBeaverHunter' timestamp='1342541388' post='1139266'] Dude that Progenex is crazy expensive. $70 for 30 servings is nuts. [/quote] It's also the best protein on the market though I get it at 65 for the more muscle and 55 for the recovery because we buy in bulk through my gym Link to comment Share on other sites More sharing options...
TheBeaverHunter Posted July 17, 2012 Author Report Share Posted July 17, 2012 [quote name='Jamie_B' timestamp='1342541646' post='1139271'] It's also the best protein on the market though I get it at 65 for the more muscle and 55 for the recovery because we buy in bulk through my gym [/quote] Just curious....what makes it the best protein on the market? Every vendor will say theirs is the best, it's a hard supplement to judge. I know a lot of the body builders in this area love Beverly's UMP, which is supposed to be the best and cleanest protein out there. It's hard to keep everything straight, whether it's cross filtered, cold processed whey, egg, milk, egg albumin. I have bought high dollar protein and I have bought the cheapest stuff from Sam's (EAS) and honestly I could tell little difference in gains. I always pay attention to sugar, cholesterol, sodium, calories, and carbs...once it meets my criteria for that I go by taste and mixability. Sure a nice amino acid profile is good too, but really do you need it. The best way to get your protein, minerals, and AAs are through meals, which I am trying to get better at. I am drinking 3 shakes a day now and eating 2-3 meals. My goal is to eat a solid 5 meals a day, it's just a hard thing to do as everyone knows. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 [quote name='TheBeaverHunter' timestamp='1342544687' post='1139279'] Just curious....what makes it the best protein on the market? Every vendor will say theirs is the best, it's a hard supplement to judge. I know a lot of the body builders in this area love Beverly's UMP, which is supposed to be the best and cleanest protein out there. It's hard to keep everything straight, whether it's cross filtered, cold processed whey, egg, milk, egg albumin. I have bought high dollar protein and I have bought the cheapest stuff from Sam's (EAS) and honestly I could tell little difference in gains. I always pay attention to sugar, cholesterol, sodium, calories, and carbs...once it meets my criteria for that I go by taste and mixability. Sure a nice amino acid profile is good too, but really do you need it. The best way to get your protein, minerals, and AAs are through meals, which I am trying to get better at. I am drinking 3 shakes a day now and eating 2-3 meals. My goal is to eat a solid 5 meals a day, it's just a hard thing to do as everyone knows. [/quote] I can speak more to the recovery than the more muscle right now because ive only ever used one bag of more muscle doing 3 shakes a day for 10 days with the recovery i'm almost NEVER sore from a workout and if i am its only minor, im never sore to the point that I cant go workout again for a few days with the more muscle in those 10 days I added an average of 20 to 30lbs in my lifts, ill be interested in seeing where my lifts go with a larger sample size in terms of number of days, but that's tba I would say order a bag of the recovery and see how you feel after a workout regarding the soreness factor, maybe spend the money getting the more muscle too and see how you do with it....if it doesnt work for you then dont continue, but I bet it will, if you look at their testimonials, countless pros use this stuff. When you say you eat clean, what specifically are you doing? Link to comment Share on other sites More sharing options...
Khatmandude Posted July 17, 2012 Report Share Posted July 17, 2012 The best way to acquire nutrition is through foods. How viable is the protein you're ingesting to your body? I use raw organic hemp seeds for protein (and fats). It is one of the most nutrient dense foods out there today. Look into hemp seed for your protein/omega 3 and 6 source. If I work out in the morning, I take the hemp seed within a shake otherwise, I just use hemp protein as the hemp seed will give you so much energy, it will be difficult to sleep at a decent time. It essentially has "time released" energy and 4 tbsp of it in a shake in the morning will keep you nourished pretty much all day long. I also purchase the hemp protein which is derived from the seed (food). The protein is in a highly absorb-able state. When I take hemp seeds and/or hemp protein regularly....it is clear to me its effect. Tons of energy, faster recovery time and a general feeling of well being/happiness. It's because the brain and the body are being nourished. Just something to look into if nothing else. I know following up on the info when I was led to it a few years ago changed my post workout meals....for the better. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 I use high quality fish oil for my omega 3's, specifically this stuff, which lasts me about 5 weeks at 2 teaspoons a day be careful about just any fish oil though as there is alot that is garbage out there [url="http://www.strongerfasterhealthier.com/products/omega_3-oil/so3_super_omega-3_oil_10oz"]http://www.strongerf...mega-3_oil_10oz[/url] Link to comment Share on other sites More sharing options...
Khatmandude Posted July 17, 2012 Report Share Posted July 17, 2012 [quote name='Jamie_B' timestamp='1342552397' post='1139293'] I use high quality fish oil for my omega 3's, specifically this stuff, which lasts me about 5 weeks at 2 teaspoons a day be careful about just any fish oil though as there is alot that is garbage out there [url="http://www.strongerfasterhealthier.com/products/omega_3-oil/so3_super_omega-3_oil_10oz"]http://www.strongerf...mega-3_oil_10oz[/url] [/quote] Hemp seed also provided omega 3 and omega 6 fatty acids in PERFECT ratio. It really is a superfood. So, you've spent money on your protein and your fish oil purchases while my hemp seed has all that.......and more Hemp seed info: [b] Benefits of Hemp Seeds[/b] Hemp Seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in Hemp Seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by Hemp Seeds provides sufficient, continuous energy throughout your day. Many users also experience these health benefits:[list] [*]Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance. [*]More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food [*]Rich in Vitamin E [*]Increases energy levels & metabolic rate [*]Lowers blood LDL cholesterol levels [*]Lowers blood pressure [*]Improves cardiovascular circulation & function [*]Improves organ function [*]Improves immunity levels [*]Reduces symptoms of PMS & menstrual cramps [*]Reduces inflammation and the symptoms of arthritis [*]Improves recovery of muscles after exercise [*]Reduces & treats dry skin and hair conditions [*]Reduction of many degenerative diseases through preventative measures [*]Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods [/list] [url="http://purehealingfoods.com/hempHeartsInfo.php"]http://purehealingfoods.com/hempHeartsInfo.php[/url] My workouts are more intense when I have taken hemp seed that day as the energy boost is off the charts. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 I've done the hemp milk in my coffee thing before but trust me when I say this stuff really is the best stuff out there and is working pretty well for me. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 But I stay away from Hemp now as far as cooking goes because it is on the foods to avoid list for my diet. [url="http://www.paleoplan.com/resources/paleo-plan-food-guide/"]http://www.paleoplan...lan-food-guide/[/url] [quote] [b] [color=#FF0000][size=6]FOODS TO AVOID[/size][/color][/b] [color=#333333][font=Georgia, Times, serif][b]Pasteurized Dairy[/b] – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that [url="http://www.paleoplan.com/2011/03-07/is-dairy-paleo/"]here[/url].[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Grains[/b] [b]or grain-like foods [/b]- wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn. AND any flour, noodle or other food made out of any of these.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Legumes[/b] – All beans. Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Refined Sweeteners[/b] – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Highly Processed Oils [/b]- any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Most Vegetable Oils[/b] – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. [/font][/color][color=#ff0000][font=Georgia, Times, serif]Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Fruit Juice[/b] – unless it comes straight from your juicer at home.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Soft Drinks[/b] – see “Sweeteners” above.[/font][/color] [color=#333333][font=Georgia, Times, serif][b]Refined, iodized salt – [/b]use unrefined sea salt instead[/font][/color] [/quote] Link to comment Share on other sites More sharing options...
Khatmandude Posted July 17, 2012 Report Share Posted July 17, 2012 Yeah, the hemp seeds are not "cookable oils"....they're a food....and the food is perfectly ok with the Paleo diet. Hell, they're a main component in the diet (nuts, seeds etc...) Hemp milk won't do anything for you......at all. If you actually want to give it a try....try the hemp SEEDS. They're also called hemp hearts....get the shelled organic kind. Otherwise, if you feel what you have is the "best stuff out there" then nobody's changing your mind. I would advise you to actually give it a try though before proclaiming your stuff is the "best stuff out there". Just friendly advice. You never know....hemp seed may be more compatible with your body than the stuff you're currently taking. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 Oh I'm finally in our Warrior program as well, been doing that for the past month. Here are the 4 Warrior WODs I've done so far... [b][color=#ff0000]“Tumilson”[/color][/b] 8 Rounds For Time: Run 200m 15 Burpee Dumbbell Deadlifts (45/25) *Advanced ladies can do 35lb DB’s 12 Reps. *Scaled guys can do 35lb DB’s 20 reps ............ [color=#ff0000][b][background=transparent]All For Time:[/background][/b][/color] 50 Rucksack Step-Ups (Each Leg) (45/35) (24″/20″) 800m Ruck Run 50 Ruck Ground-To-O/H’s (45/35) 50 Step-Ups (Each Leg) (NO RUCK) (28″/24″) 800m Run 50 Handstand Shoulder Touches 5 Rounds Of “Cindy” (Cindy is 5 Pullups, 10 Pushups, and 15 Airsquats) 4 Rounds Of: 30 Mountain Climbers 200m Sprint 15 KB Swings (53/35) ........................................... [color=#ff0000][b][background=transparent]“Liberation Filthy Fifty”[/background][/b][/color] 50 D/U’s (250 singles) 50 BB Sh. Presses (45/33) 50 Sit-Ups 50 Ring Rows 50 BB O/H Stepping Lunges (45/33) 50 Exp. Push-Ups 50 Mtn. Climbers 50 BB Thrusters (45/33) 50 Box Jumps 50 Air Squats .............................................. [color=#ff0000][b][background=transparent]For Time:[/background][/b][/color] 1200m Ruck (S:45/25 RX:55/35) 75 4-Count Flutter Kicks (300 Total Kicks) 800m Ruck Squat Thrust Broad Jump For 100m 400m Ruck Link to comment Share on other sites More sharing options...
JC Posted July 17, 2012 Report Share Posted July 17, 2012 That looks like it would kill me. Link to comment Share on other sites More sharing options...
Jamie_B Posted July 17, 2012 Report Share Posted July 17, 2012 The last one on there wasnt so bad, but those others, that burpee dumbell deadlift and run was deceptive, my calves were a bit tight from a bunch of jump ropes i did eariler in the week (still waiting on my recovery protien) so I decided to go scaled and do 20 at 35, thinking it wouldnt be so bad, it kicked my ass...got through it in 32 min and some change. The one with the ruck sack step ups took me an hour to get through, the other two were around 40ish minutes. This is typically what most CF'ers look like after a WOD [img]http://www.crossfitwest.com/wp-content/uploads/2012/07/Britsey-Graham.jpg[/img] Link to comment Share on other sites More sharing options...
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