The Official TS Workout & Nutrition Thread
#1412
If I understand right, you had a little wider stance and went down with the kettlebell below your feet?
We did something similar on the tire, feet on each side, SDHP's below the ankles and up. Missing the balance factors of the bosu balls but still good.
As for my goals: strength and 'bulk' and a generally healthy lifestyle.
I'm 6'1" and weigh about 160. Looking to be more towards the 170-180 range. I like being skinny, but need to build up strength and add a little weight.
As for the healthy lifestyle, CrossFit 5 days a week helpa me stay balanced. Keeps the stress low and all that good stuff that comes from getting active, which I need this semester with how long my days are (17 hour day today). Just helps me keep a solid routine, a good sleep schedule, and really just make me feel better all around.
As for sports, I'm not playing hockey anymore but I guess this will only help in the upcoming pond hockey tournaments
We did something similar on the tire, feet on each side, SDHP's below the ankles and up. Missing the balance factors of the bosu balls but still good.
As for my goals: strength and 'bulk' and a generally healthy lifestyle.
I'm 6'1" and weigh about 160. Looking to be more towards the 170-180 range. I like being skinny, but need to build up strength and add a little weight.
As for the healthy lifestyle, CrossFit 5 days a week helpa me stay balanced. Keeps the stress low and all that good stuff that comes from getting active, which I need this semester with how long my days are (17 hour day today). Just helps me keep a solid routine, a good sleep schedule, and really just make me feel better all around.
As for sports, I'm not playing hockey anymore but I guess this will only help in the upcoming pond hockey tournaments
Crossfit probably isn't doing you any favors given your goals. I am naturally built like a string bean so I feel like I can kind of speak to this issue being that I am a hard gainer.
Try 1g protein for every lb of desired body weight.
You would do well to cut Crossfit back to 2 or even 1 day per week and take a similar program which rotates you through cycles of high reps, hypertrophy, and strength training. I took a program recommended by a member here and modified it to suit my style by cutting back to 2wk rotations from 6wks per my trainer's recommendation.
2wks 4x10-15
2wks 4x 10 8 6 4 or 8 6 6 4 increasing weight
back to 4x10-15
2wks 4x 5 3 2 1 increasing weight
You still do your exercises as a circuit (I group 3-4 exercises together usually) and I do full body exercises save for the one day/week I do arms (like I said, string bean).
Naturally I am 6'2" 160 or so. I weighed in at 204, need to get back down to 193-195.
I do one day per week with a trainer. It's not boring since we never do the same stuff - the key is finding a trainer who knows what they're doing. Hate to stereotype but if you want to add weight stay away from the trainer who looks like a twig or one who is a round mound of not muscle.
#1414
Crossfit tonight was great. Feeling amazing after it.
Warmup:
200m lap
30 jumping jacks
25 squats
20 roll outs
15 hindu squats
10 hindu push ups
x2
WOD 1:
back squats
press
tricep curls
bicept curls
shoulders crows?
good mornings
Using only the bar, no weight added
1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps
WOD 2:
hand release push ups
elbow to knee sit ups
ring dips
burpies
overhead kettlebell swings - with a step up in weight over normal (I know there is a name for this?)
double unders
1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps
pretty sure there was another exorcise in the second WOD but can't think of it right now.
Warmup:
200m lap
30 jumping jacks
25 squats
20 roll outs
15 hindu squats
10 hindu push ups
x2
WOD 1:
back squats
press
tricep curls
bicept curls
shoulders crows?
good mornings
Using only the bar, no weight added
1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps
WOD 2:
hand release push ups
elbow to knee sit ups
ring dips
burpies
overhead kettlebell swings - with a step up in weight over normal (I know there is a name for this?)
double unders
1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps
pretty sure there was another exorcise in the second WOD but can't think of it right now.
#1416
Man I wish I was skiing again!
So today was dead lift and press day
DL
250x5
265x5
285x11
Overhead press
115x5
125x5
135x9
Kroc rows
80lbsx20
80lbsx10
Seated db press
60x10
60x10
60x10
By this time I needed to get back home so I would normally get one more accessories lift.
So today was dead lift and press day
DL
250x5
265x5
285x11
Overhead press
115x5
125x5
135x9
Kroc rows
80lbsx20
80lbsx10
Seated db press
60x10
60x10
60x10
By this time I needed to get back home so I would normally get one more accessories lift.
#1417
Warm up:
Two Rounds:
Run One Lap
25 Squats
20 Rollouts
15 Hindu Squats
10 Hindu Pushups
Stretch
Skill
HSPU (Pistols instead for those who did the HSPUs on wednesday), sets of:
2 - 2 - 4 - 4 - 6 - 6 - 8 - 8 - 10 - 10
WOD:
15 Minute AMRAP
3 Deadlifts (315/185)
3 Line Burpees
3 Deadlifts
6 Line Burpees
3 Deadlifts
9 Line Burpees
Pistols gave me some trouble, but the rest was solid. Tonight felt a little easy, but I kind of needed that.
Two Rounds:
Run One Lap
25 Squats
20 Rollouts
15 Hindu Squats
10 Hindu Pushups
Stretch
Skill
HSPU (Pistols instead for those who did the HSPUs on wednesday), sets of:
2 - 2 - 4 - 4 - 6 - 6 - 8 - 8 - 10 - 10
WOD:
15 Minute AMRAP
3 Deadlifts (315/185)
3 Line Burpees
3 Deadlifts
6 Line Burpees
3 Deadlifts
9 Line Burpees
Pistols gave me some trouble, but the rest was solid. Tonight felt a little easy, but I kind of needed that.
#1418
Not terribly wide. Bosu balls are great but I really feel they're just for you to learn how to balance. I use them for pistol squats and some core but when I stand on them it's usually upside down since I find that harder. The balance pods and swiss ball are the real challenge. I would wager that is far tougher than a tire.
Crossfit probably isn't doing you any favors given your goals. I am naturally built like a string bean so I feel like I can kind of speak to this issue being that I am a hard gainer.
Try 1g protein for every lb of desired body weight.
You would do well to cut Crossfit back to 2 or even 1 day per week and take a similar program which rotates you through cycles of high reps, hypertrophy, and strength training. I took a program recommended by a member here and modified it to suit my style by cutting back to 2wk rotations from 6wks per my trainer's recommendation.
2wks 4x10-15
2wks 4x 10 8 6 4 or 8 6 6 4 increasing weight
back to 4x10-15
2wks 4x 5 3 2 1 increasing weight
You still do your exercises as a circuit (I group 3-4 exercises together usually) and I do full body exercises save for the one day/week I do arms (like I said, string bean).
Naturally I am 6'2" 160 or so. I weighed in at 204, need to get back down to 193-195.
I do one day per week with a trainer. It's not boring since we never do the same stuff - the key is finding a trainer who knows what they're doing. Hate to stereotype but if you want to add weight stay away from the trainer who looks like a twig or one who is a round mound of not muscle.
Crossfit probably isn't doing you any favors given your goals. I am naturally built like a string bean so I feel like I can kind of speak to this issue being that I am a hard gainer.
Try 1g protein for every lb of desired body weight.
You would do well to cut Crossfit back to 2 or even 1 day per week and take a similar program which rotates you through cycles of high reps, hypertrophy, and strength training. I took a program recommended by a member here and modified it to suit my style by cutting back to 2wk rotations from 6wks per my trainer's recommendation.
2wks 4x10-15
2wks 4x 10 8 6 4 or 8 6 6 4 increasing weight
back to 4x10-15
2wks 4x 5 3 2 1 increasing weight
You still do your exercises as a circuit (I group 3-4 exercises together usually) and I do full body exercises save for the one day/week I do arms (like I said, string bean).
Naturally I am 6'2" 160 or so. I weighed in at 204, need to get back down to 193-195.
I do one day per week with a trainer. It's not boring since we never do the same stuff - the key is finding a trainer who knows what they're doing. Hate to stereotype but if you want to add weight stay away from the trainer who looks like a twig or one who is a round mound of not muscle.
I LOVED THAT WORK OUT! for some reason i was all about that one, and the one that was
100 pull ups
100 sit ups
100 air squats
100 push ups
cannot remember the name of that one.
dont get me wrong, you will get stronger, and bulk to a point, but with crossfit your doing such a high intensity work out that your going to cut down on the "bulking". if that makes any sense.
100 pull ups
100 sit ups
100 air squats
100 push ups
cannot remember the name of that one.
dont get me wrong, you will get stronger, and bulk to a point, but with crossfit your doing such a high intensity work out that your going to cut down on the "bulking". if that makes any sense.
Last edited by slord; 01-20-2012 at 10:29 PM.
#1419
Tried running in the snow, and was not pleasant! Everything felt numb. It's hard to dress just right for running. If you dress to much, then you get boiling hot; if too little, then it is feezing. However, ladies should be an exception- they should always dress in small amounts
#1420
A friend in my Xfit classes is running a 5mile this weekend and I can't understand how she is going to make it to the end. There is literally 4-8 inches of snow over everything here.
Called Ice foot or frozen foot or something along those lines. Sounds terrible.
Called Ice foot or frozen foot or something along those lines. Sounds terrible.