Author Topic: Today's workout?  (Read 328680 times)

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Offline miles

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Re: Today's workout?
« Reply #350 on: January 15, 2011, 02:07:33 am »
You must be good at kipping to do 100 pull-ups. I've used them to do clapping pull-ups and to change grips from palm-in to palm-away but I've never been able to use them for high reps. Not that I've tried hardly at all, and it was on awkward inappropriate bars when I did try.
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Offline KD

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Re: Today's workout?
« Reply #351 on: January 15, 2011, 02:12:21 am »
You must be good at kipping to do 100 pull-ups.

nah. personally I can't kip for shit. I would agree its a disadvantage, but whenever we do pull-ups as part of a workout, i'm often done first. Plenty of people can kip and can't do 20 kipping pull-ups in a row, so those people I would still beat. But you are right in a way that in order to be competitive it would be a huge advantage/necessity for me if I could get it working.

Offline miles

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Re: Today's workout?
« Reply #352 on: January 15, 2011, 05:39:41 am »
Ran 7 miles; tried a few kipping pull-ups on scaffolding and ran up some walls.
« Last Edit: January 15, 2011, 06:42:12 am by miles »
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Offline achillezzz

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Re: Today's workout?
« Reply #353 on: January 15, 2011, 06:11:54 am »
I tried planche pushups my wrist didnt like it

Offline KD

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Re: Today's workout?
« Reply #354 on: January 15, 2011, 07:00:54 am »
warmups on flat (free) bench @ 185 x 5 x 3
decline rack bench bar resistance(?) + plates (listed):
180x5, 230 x 5, 250 x 2, 260(PR) x 1. so that is getting ~ 300 (on the rack)
-15 burpees
push press @ 90 lbs x 10 x 3
-15 burpees
45 lb weighted dips x 6 x 3
- 15 burpees
chest flies on stand up cable contraption x 6 x 3
- 10 burpees (literally could do no more)
foam roll and stretches

think I am tweaking out the perfect combo..my heart was racing after much of this. If I did inline over decline, this would be a perfect chest/shoulder/tri thing to complement the other power-lift/back/shoulder/bicep thing. still resting on the legs/hip, can't wait to get back into the jumps.

Offline King Salmon

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Re: Today's workout?
« Reply #355 on: January 15, 2011, 10:15:55 am »
Hey,have you guys posted any videos of your workouts(aside from Sully)? I don't feel like reading 30+ pages of posts to figure out what's up. ;D
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Offline wodgina

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Re: Today's workout?
« Reply #356 on: January 15, 2011, 10:25:02 am »
I might incorporate the push press instead of the overhead press.

Makes more sense as you use more of the body and can get more weight up over your head.

How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.
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Offline miles

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Re: Today's workout?
« Reply #357 on: January 15, 2011, 11:00:12 am »
How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.

You should train hard to become the best out of your group, then they won't expect you to socialise and will be happy with you whatever you do.
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #358 on: January 15, 2011, 11:06:48 am »
Hey,have you guys posted any videos of your workouts(aside from Sully)? I don't feel like reading 30+ pages of posts to figure out what's up. ;D

Nah...but you don't need to read 30 pages. Nothing is really up - we just post our daily workouts & have a bit of info sharing.

So join the party, King Salmon! What was YOUR workout today?
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Offline King Salmon

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Re: Today's workout?
« Reply #359 on: January 15, 2011, 11:21:57 am »
Actually,I've been curious about Crossfit as well.So it's a team-heave-ho kind of deal?

With Tony Robbins in the background yelling:"You can do it"! "Yes! Yes,you can!" kind of like that?

I just thought it was a more "natural" approach to exercise.I don't really need "psychological" exercise on top of it though.
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Offline pioneer

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Re: Today's workout?
« Reply #360 on: January 15, 2011, 12:19:37 pm »
I might incorporate the push press instead of the overhead press.

Makes more sense as you use more of the body and can get more weight up over your head.

How are you finding the whole cross fit social thing? I'm a little put off as I've never been a 'go team!' type person. I don't really get that excited that easy although it be great to be really pushed. See how far I can really go. I also like being totally exhausted.

Actually, in exercise physiology it is taught that push presses screw your shoulders and back, primarily your shoulders. This is because, your shoulders are not supposed to be in the angle of a common push press. It is much healthier in the long run to stick with overhead presses where the bar moves over your head.
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Offline achillezzz

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Re: Today's workout?
« Reply #361 on: January 15, 2011, 08:48:02 pm »
You should train hard to become the best out of your group, then they won't expect you to socialise and will be happy with you whatever you do.

Haha so true !! you gotta be the alpha male of the group lol then even if you do something very fucked up the guys just smile and dont give a fuck lol

Offline KD

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Re: Today's workout?
« Reply #362 on: January 16, 2011, 12:41:01 am »
I havn't been doing much cross-fit, but my workouts I guess are fairly influenced by it when I am at the 'globo-gym'  8)

here is the last time I checked in I think...
http://www.rawpaleoforum.com/exercisebodybuilding/today%27s-workout/msg58293/#msg58293
but virtually everything before dec was cf stuff to look at.

The basic stricture is more like high-school P.E. than sports, but for whatever reason unlike that, everyone seems to be pretty cool (that goes to my gym anyway). In a way it is also similar to a yoga class or martial arts but you do your own thing as part of a group . it is competitive because all the workouts are either timed or based on accumulating a number of rounds/sets etc...but you are absolutely doing your own thing at your own pace so its never like actually racing (unless you are both in the home stretch of a workout that includes running) or ping pong or something. Some of the workouts are partnered or otherwise cannot be done alone with weights alone in a garage. The competition/variety element is usually seen as a plus for many people who find working out boring or hard to stick to, but even for me who doens't have this problem I get way better results/hustle harder with a group and for the other unique methodologies. The only downside in a way is that they have a consistant schedule on when they do certain lifts, so like if you are busy thursdays, you'll never do deadlifts or whatever...weird.

typical class is some kind of cardio warmup (running, rowing, jumping rope) followed by some series of dynamic stretching (spiderman, samson, skipping - heh, bear crawl etc...) these are intense enough to want to go home afterward. sometimes they might throw in air squats, pull-ups, sit-ups etc... in the warmup itself

Usually this is followed by some other deeper stretch or mobility, practicing Olympic lifts with PVC, or shoulder mobility with a lacrosse ball for instance. or some other skill (learning how to do muscle ups, rope climb techniques etc..)

then usually there is some kind of powerlifting and they seem to mix it up on different days between sets of 1RM to 5s, 10s etc...for deadlift, squat, front squat, press, push-press, clean, clean+jerk, snatch, overhead squat etc..There is (at my gym) a special class also to specializing in improving form on these.

after that (or on occasion instead of the lifts) there is the actual workout (heh heh) which runs anywhere from 3:00-45 mins of pure nonstop exercise (a few WO's actually do have forced breaks (3 min rest) in between rounds).

here is another intense workout
http://www.rawpaleoforum.com/exercisebodybuilding/today%27s-workout/msg48823/#msg48823

then you do some kind of specific stretches per the workout.

that is pretty much it I think, hope that is helpful
---

For whatever reason as I said the people there all seem pretty cool, are into health and not in the health-obsessed way you'll find at potlucks. Most people seem to eat well and enjoy a good beer or whatever. I've only met up with a few people outside of class, but I thoroughly enjoy shooting the shit with people there, and did indeed help make me feel alot more connected due to some of the isolation this lifestyle can carry with it, so I highly suggest trying it out with that as a bonus to whatever fitness goals someone has.

---

just subjectively, the push press feels far better to me when doing a number of reps in a row, with the regular overhead press feeling like I might strain my neck or something popping back and forth, the slight dip just feels more natural in terms of how I would lift when I moved furniture and stuff. That said they do both at CF, so I'm sure they each have their advantages for building muscle differently.
« Last Edit: January 16, 2011, 12:46:26 am by KD »

Offline KD

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Re: Today's workout?
« Reply #363 on: January 17, 2011, 01:17:45 am »
500 m row sprint: 1:36.5 (.1 off from my record) For some reason was totally blown out by it, heart never came down the whole rest of my workout. starting to feel the negative effects of honey comb on my energy/fuel efficiency I think.

spiderman stretches

125 lb bar...

15 clean and jerks
30 deadlifts
3 clean and jerks

in-between: bicep split rope curls
then 12 deadhang chins to finish

as little rest as possible, but taking little breaks after each few jerks basically.

Offline miles

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Re: Today's workout?
« Reply #364 on: January 17, 2011, 02:38:04 am »
Travelled through woods and countryside for 4-5hrs in a mix of walking, running and scrambling etc.. Was the best I've felt in ages.
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #365 on: January 18, 2011, 12:40:49 am »
Today (Monday)....

TG warm-up
light weight
(chest & back)
150 push-ups
300 sit-ups
100 squats

   tabata
stairs

shadow boxing
cool-down


Roughly 40 minutes.
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Offline ys

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Re: Today's workout?
« Reply #366 on: January 18, 2011, 01:19:49 am »
anyone into ice swimming or simple cold water plunging?

i'd like to try it but don't have easy/convenient access to water plunge.
i think i'll start with bucket of water when it gets really cold outside.
i'll post video if i decide to go with it.
« Last Edit: January 18, 2011, 02:22:20 am by ys »

Offline SkinnyDevil

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Re: Today's workout?
« Reply #367 on: January 18, 2011, 10:02:46 am »
2nd work-out today (hey - how come it won;t let me edit the other post from today???)

50 pull-ups
50 chin-ups
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Offline SkinnyDevil

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Re: Today's workout?
« Reply #368 on: January 18, 2011, 11:27:18 pm »
Today (Tuesday):

TG warm-up
light weight
(upper legs)
150 push-ups
200 sit-ups
150 bridges
200 squats

   tabata
stairs
cool-down

About 40 minutes
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Offline KD

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Re: Today's workout?
« Reply #369 on: January 19, 2011, 09:26:37 am »
bear crawl warm-up
rack declines, (plates listed) + whatever bar resistance. 180x6,230x3,250x2,260x1,260x1,180x10
15 burpees
90 lb push-press x 5
15 burpees
90 lb push-press x 5
15 burpees
90 lb push-press x 5
45 lb weighted dips x 10x3
strait bar tricep pulldown 5x3
3:00 minute rope machine with one break that consisted of:
15 burpees
foam roll and stretching.


Offline SkinnyDevil

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Re: Today's workout?
« Reply #370 on: January 19, 2011, 11:38:44 pm »
Short work-out today (Wednesday):

TG warm-up
tabata stairs
25 pull-ups
25 chin-ups


15 minutes.

If time, I'll do an evening work-out of pulls & chins (25 each).
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Offline Bowen

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Re: Today's workout?
« Reply #371 on: January 20, 2011, 06:01:56 pm »
hi guys,,,
   I worked out 2 hours in gym and that is my routine.
Some stretching exercises first for 10 minutes particularly for warm up.
Pull-ups 35
Chin-ups 10
Push-ups 175
Sit-ups 100
Squats 75

Offline SkinnyDevil

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Re: Today's workout?
« Reply #372 on: January 20, 2011, 10:45:53 pm »
Rockin', guys!

Today:

TG warm-up
light weight
(upper body)
   tabata:
stairs
TG arm combo
sit-ups

cool-down

just under 30 minutes
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Offline KD

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Re: Today's workout?
« Reply #373 on: January 21, 2011, 05:49:34 am »
I did a warmup where you swing 100 ft 2inch (D) rope around a dumbell and whip up and down like doing double dutch. 3 rounds for a minute or so each

45 lb weighted chins x 5 x 3
125 lb bar:
- 9 clean and jerks
- 30 deadlifts
- 3 clean and jerks
with bicep strait pulley curls x 6 x 6
and 16 deadhang pulls right after w/o sig. rests
1 more round of rope skips
foam roll
« Last Edit: January 21, 2011, 08:28:13 am by KD »

Offline KD

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Re: Today's workout?
« Reply #374 on: January 22, 2011, 07:28:07 am »
bear crawl warm-up
rack declines, (plates listed) + whatever bar resistance. 180x6,230x3,250x2,260x1,260x1,180x10
30 push press @ 80
30 dips with 45 lb plate
3:00 rope machine
split rope tricep pulldown
more bear crawl, foam roll, PVC stretch

 

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