Author Topic: FitnessBore - 2018 edition (Read 973662 times)

FlameofCallandorReturns · « **Reply #3720 on:** March 11, 2012, 11:38:06 AM »

Quote from: The Business on March 11, 2012, 11:03:52 AM

So how do you scale that? Do you just use less weight, or less reps, or what?

Less weight

Quote

wow, you just summed up the whole problem with Crossfit these days. How indeed.

You use less weight not sure why that's hard to understand. The trainers at my gym at least will tell you exactly what weight you should use if you are unsure.

Cormacaroni · « **Reply #3721 on:** March 11, 2012, 12:09:57 PM »

It's not hard to understand - it's an oversimplification. There are more options available than just using less weight. You could use less reps, substitute exercises or introduce timed rest periods or put a time cap on it, or break up the work with a partner.

I noted the option of relying on a trainer to scale it for you, but you've already proved how tricky that can be, given that you scaled this Hero WOD (not sure whether you did the scaling or your trainer, but the trainer was presumably supervising/present...) and still took 55 mins. That's no knock on your ability or anything, it's just how these things tend to play out. It's very very hard to scale 'em so you get the most out of the workout (with the platonic ideal for most WODs being non-stop movement that leaves you drained but able to recover relatively quickly afterward). Male ego really is a massive impediment to progress at times...

FlameofCallandorReturns · « **Reply #3722 on:** March 11, 2012, 05:45:29 PM »

It took my 55 and I was the first to finish. If anything I scaled it too much.

Groogrux · « **Reply #3723 on:** March 12, 2012, 12:35:09 AM »

Oh god, I've got a 5k in just under two weeks (my first 5k). Since I've moved into this new apartment, I think I've trained a total of maybe 2 times in the past month. I'm meeting with my personal trainer on Tuesday and Thursday this week and next, but I don't think it's going to be enough.

Cormacaroni · « **Reply #3724 on:** March 12, 2012, 12:50:03 AM »

Enough to do what? Set a new world record? RELAX

Run as much as you can, walk the rest...do better next time!

Eric P · « **Reply #3725 on:** March 12, 2012, 09:52:01 AM »

feeling it this morning! After the run I wen with a two hour walk with the GF and now my legs are screaming bloody murder but in a good way.

Groogrux · « **Reply #3726 on:** March 12, 2012, 11:01:50 AM »

First run in almost a month this morning. It was a little disappointing compared to what I was doing, but I'm okay with it.

Rman · « **Reply #3727 on:** March 12, 2012, 11:25:58 AM »

Cormac, are kettlebells a good replacement to dumbbells in dumbbell style exercises--presses, lunges, etc? I'm doing more home workouts and want to save space with just getting some kettlebells instead or both.

Cormacaroni · « **Reply #3728 on:** March 12, 2012, 12:10:50 PM »

There are some caveats, but on the whole, yes they're generally interchangeable. I mean, you'd struggle to do thrusters with 2 kettlebells, but why would you when you could do a clean and jerk with them? Lunges and presses are great with KBs, but just remember that you're stuck with one weight whereas with DBs you have the option of adding or removing plates in many cases...

Cormacaroni · « **Reply #3729 on:** March 12, 2012, 08:38:26 PM »

10 days in Ireland coming up...pretty much guaranteed to put on 5lbs. Nothing else to do but eat all day and drink all night, everyone wants to feed you or take you to some nice place, no-one has any interest in your weirdo diet. My self-control will go out the window

Think i'm going to just get as lean as possible before I go this time.

Smooth Groove · « **Reply #3730 on:** March 12, 2012, 08:52:59 PM »

Can't you go hiking? Based on what I remember from films, Ireland seemed to have many cool hiking locations.

Also, Irish food is pretty horrible even when not in comparison to your Tokyo fine dining.

Cormacaroni · « **Reply #3731 on:** March 12, 2012, 09:04:15 PM »

Yeah, I'll do plenty of walking around but I'll be with a 4yr old and a 65 yr old most of the time so it'll be tough to do anything taxing.

Irish food is generally horrible, sure, but live there long enough and you find the good spots. I plan on eating plenty of grass-fed beef, butter and fish - the question is whether i can resist all the booze and spuds...probably not!

Smooth Groove · « **Reply #3732 on:** March 13, 2012, 12:52:34 AM »

How is basketball's popularity in Ireland?

Eric P · « **Reply #3733 on:** March 13, 2012, 06:57:05 AM »

2nd run went much better

was able to maintain pace for about 20 minutes, so i nearly doubled the distance and am closer to where i was when i left off.

plans to go and work on strength training by my house was cut short by the fact that it started pissing down rain when i was a mile from my house. kind of killed the motivation.

Cormacaroni · « **Reply #3734 on:** March 13, 2012, 09:30:21 AM »

According to Rippetoe, those strength standards no longer apply, I'm afraid. I think he regretted deeply ever committing them to paper.

Cormacaroni · « **Reply #3735 on:** March 13, 2012, 07:25:58 PM »

Let's put it another way: you can tell someone EXACTLY - to the pound - how strong you are in a given lift. Why would you ever want to put a fuzzy label on it that they can nitpick? The great thing about weights is that they are what they are, no more, no less...

Smooth Groove · « **Reply #3736 on:** March 13, 2012, 08:08:22 PM »

Biz, what's your current max on shoulder press? I haven't maxed out in awhile. On tuesday, I did 5x5 of 125lbs regular military press + 5x5 of 125lbs jump press. It wasn't too hard. I'm waiting until I can do those numbers with 135 before testing my max again.

Smooth Groove · « **Reply #3737 on:** March 13, 2012, 10:04:53 PM »

The standards are useful up to a certain point. It's certainly much easier for people our size to military press 1x bodyweight than someone who is 250lbs, even if he is extremely fit.

Cormacaroni · « **Reply #3738 on:** March 13, 2012, 10:08:27 PM »

Yeah, it'd be nice to have something like that but it gets totally misinterpreted so he regrets the way he presented it.

My understanding is that the various designations refer solely to an individual's (likely!) current place in their own person training history for a given lift, rather than some objective, Platonic standard. So when the chart tells you are 'Intermediate' that suggests that you are somewhere in the middle of your ability to train that lift, not that you are 'intermediate' in relation to the wider class of all humans who've done that lift.

That leads to some uncomfortable nuances - if you are 'Advanced', what he is actually saying is that you are close to maxed out on the lift, rather than being just awesomely strong or something. It is of course awesome for anyone to approach maxing themselves out on any lift of course; that should go without saying...

It can still be useful for motivational purposes obviously, but take it in the spirit he presents it.

Smooth Groove · « **Reply #3739 on:** March 13, 2012, 10:42:44 PM »

I don't know the statistics but I feel like it's almost impossible for a serious lifter under 50 to hit a permanent limit on any lift.

Anyways, I did 4 sets of Zercher squats today with 185lbs. It felt awesome since I was able to get really low but now my inner elbow areas are burning. I wonder if it would help if I wear some elbow sleeves next time.

Cormacaroni · « **Reply #3740 on:** March 13, 2012, 11:17:43 PM »

Sure you can max lifts out, if you start early enough. Look at the numbers Masters lifters hit compared to their primes.

Smooth Groove · « **Reply #3741 on:** March 14, 2012, 02:31:43 AM »

Cormac, does foam rolling really speed up recovery or is it bs?

Cormacaroni · « **Reply #3742 on:** March 14, 2012, 02:54:30 AM »

Seems to work for me, lots of smart people tell me the same, and the theory is sound...and you train a lot so you probably would benefit from it. I find it hurts like hell at first but feels awesome afterward, like stretching. Then you can't slack off again or it starts to hurt badly when you start up again :'( So yeah, I would do a little of it, regularly and see how you feel. I've never heard of anyone not benefiting from it to be honest.

Cormacaroni · « **Reply #3743 on:** March 14, 2012, 02:56:19 AM »

Should add that it's pretty easy to do at home, while watching TV or something. The gear should be dirt-cheap.

Smooth Groove · « **Reply #3744 on:** March 14, 2012, 03:26:14 AM »

When's a good time to do it or is anytime okay? I'm asking because usually I'm dead tired post-workout and foam rolling just seems to be more work.

Cormacaroni · « **Reply #3745 on:** March 14, 2012, 03:33:01 AM »

Doesn't really matter when you do it, I think - certainly doesn't have to be pre- or post-workout. Do it after a bath, maybe.

You might be surprised at how much it can hurt at first: I was near tears when I went over on my side (i.e. putting the full weight of both legs on the underside of one leg). Ugh. Still, it's a lot cheaper and easier than paying a pro masseuse or therapist etc

Smooth Groove · « **Reply #3746 on:** March 14, 2012, 03:36:17 AM »

I feel pain just hearing your description. Maybe a day pass to a nearby spa would be better. It's $20 a day but they've got a bunch of different saunas, hot tubs and even a super cold room.

Cormacaroni · « **Reply #3747 on:** March 14, 2012, 03:40:34 AM »

Sounds great - those are dirt-cheap in Japan (being a long-standing Japanese tradition) but increasingly rare. We have a great one nearby but they don't allow kids so we never get to go, dammit. Otherwise we'd be there all the time. You get relaxed to the point where you can barely stand up, then you go drink the best beer of your life

WanderingWind · « **Reply #3748 on:** March 15, 2012, 10:27:09 AM »

Me Yesterday - Nah, man let's not do the WOD. It's all stretching. Let's do 100 burpees and 100 pullups.
Me Today - Ow.

I even chugged a protein/potassium heavy smoothy afterwards. Still feel like I got beat with sticks. Fun, fun, fun.

Eric P · « **Reply #3749 on:** March 15, 2012, 10:28:15 AM »

started doing strength training yesterday to build up to a pull up and now my body is rebelling. forgot what it's like to feel sore after a work out.

WanderingWind · « **Reply #3750 on:** March 15, 2012, 10:32:09 AM »

Quote from: Eric P on March 15, 2012, 10:28:15 AM

started doing strength training yesterday to build up to a pull up and now my body is rebelling. forgot what it's like to feel sore after a work out.

Best thing for me when I started working out was pushup/pullup pyramids.

1 Push, 1 pull - 2 push, 2 pull.....10 push, 10 pull .... 1 push, 1 pull

Use a band for the ones you can't get, so that your body is at least getting the motion of the pullup down.

But, that's only gotten me to 15. I'm doing all kinds of crazy shit to try to get to 20.

Eric P · « **Reply #3751 on:** March 15, 2012, 11:01:00 AM »

I was looking at resistance bands today actually. I'm going to try to do some negatives and see what success I have with those. Yesterday I just did a few dead hangs to see how long I could hold on. It didn't go so well.

Cormacaroni · « **Reply #3752 on:** March 15, 2012, 07:53:31 PM »

Pavel Tsatsouline's 'grease the groove' concept is the accepted method for increasing pull-up numbers - do short, sub-maximal sets many times throughout the day. I've never been able to try it, not having a PU bar at home though. I've read a million testimonials but who knows.

Cormacaroni · « **Reply #3753 on:** March 15, 2012, 07:54:26 PM »

Weighted pull-ups are definitely key, but you probably already do those?

Cormacaroni · « **Reply #3754 on:** March 15, 2012, 10:21:15 PM »

OK, people, you officially have no fucking excuse for being fat:

http://www.marksdailyapple.com/fasting-weight-loss/#axzz1pD9wS623

382 DAYS OF NO FOOD.

The paper:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/?page=1

Fair warning: I will paste this link on your whiney asses at the slightest provocation from now on

Eric P · « **Reply #3755 on:** March 15, 2012, 10:23:36 PM »

I ears about the from Nikolay and was taken aback. Yeah it's extreme but kind of cool too

Cormacaroni · « **Reply #3756 on:** March 15, 2012, 10:25:46 PM »

just by the way, since it's too soon to really make any sense of it: I'm doing an intermittent fasting protocol right now, in prep for my en-fattening in Ireland. Seems to be working the bomb but will take a while to get past the early easy weight loss...

I'm doing all my eating between 2pm-9pm, with just coffee + cream in the morning (I ran out of unsalted butter, which is actually f'ing delicious - try it! especially with a bit of cinnamon). Still eating primal-style of course

Smooth Groove · « **Reply #3757 on:** March 15, 2012, 10:50:13 PM »

I tried IF for about 2 months. I usually went about 16 hrs before eating and I only ate 2 meals a day. It was great for getting ripped but not so great for strenght gains and bulking. Even when I pumped up the calories, the muscle gain was really slow with IF.

Eric P · « **Reply #3758 on:** March 15, 2012, 11:06:59 PM »

I have been IFing for a while. Went 24 hours once with no issues. Told another forum about it and they fucking flipped out like I had threatened to commit suicide or something.

Cormacaroni · « **Reply #3759 on:** March 15, 2012, 11:14:44 PM »

The guy apparently reported 'very little difficulty' on his 382 day fast. Makes me think people's metabolisms really just are totally fucked these days.

I am eating a lot less right now, so it is definitely going to work for weight loss. I'm thinking a mixture of days where i eat less calories, and other days where i eat the same number of calories as normal, but in a short window, would probably be useful and sustainable for months on end...we'll see. I can't lift heavy right now so not putting on muscle is not a deal-breaker (although i bet I could anyway, as I'm still getting plenty of protein).

WanderingWind · « **Reply #3760 on:** March 15, 2012, 11:17:48 PM »

I just can't see A) How you can survive that long, and B) How it doesn't irrevocably cause you massive problems.

Cormacaroni · « **Reply #3761 on:** March 15, 2012, 11:20:20 PM »

Well, he did it in the 60s and was still in excellent health 5yrs later, having regained just 16lbs of the weight he lost (which is extraordinarily good). Our fat exists for that purpose (I hesitate to say 'designed') so it makes sense to me that it would fine to live off indefinitely...i just find it hard to believe it wasn't monstrously tough, mentally.

Smooth Groove · « **Reply #3762 on:** March 16, 2012, 12:54:07 AM »

Why can't you lift heavy right now?

FlameofCallandorReturns · « **Reply #3763 on:** March 16, 2012, 07:29:24 AM »

Whats the basics of IF? Is it eating heavy on lifting days and then only during a specific window?

BlueTsunami · « **Reply #3764 on:** March 16, 2012, 07:54:51 AM »

Downloaded P90X and I'm gonna start that up. I have adjustable dumbbells and will have to make due with ghetto reverse pull ups for the pull up portions. Still unsure about chin ups. Already integrated a jogging warm up regimen that ends with me doing some hill jogging (that ends in a sprint) every other day. I already feel chipper due to coming off a couple of months of being sedentary.

Starting up a basic diet plan too. Feels good to see an actual guideline to caloric intake versus body weight as part of the P90X download. All my diet attempts were never pointed as far as a frame of reference for caloric intake.

FlameofCallandorReturns · « **Reply #3765 on:** March 16, 2012, 08:05:57 AM »

What's your goal? I like hearing talk about what they want to achieve and then hearing later that they met those goals.

Eric P · « **Reply #3766 on:** March 16, 2012, 08:14:00 AM »

Quote from: FlameofCallandorReturns on March 16, 2012, 07:29:24 AM

Whats the basics of IF? Is it eating heavy on lifting days and then only during a specific window?

Basically.

There are a few different ways of doing it.

http://www.marksdailyapple.com/how-to-intermittent-fasting/#axzz1pHUxQ8y9

This is the very 20000 ft view of it. I'll dig up a paper I read about a guy who did various fasting protocols for 6 months then wrote them up into a great guide.

edit: Here is that IF document
http://www.precisionnutrition.com/intermittent-fasting

BlueTsunami · « **Reply #3767 on:** March 16, 2012, 08:17:02 AM »

Quote from: FlameofCallandorReturns on March 16, 2012, 08:05:57 AM

What's your goal? I like hearing talk about what they want to achieve and then hearing later that they met those goals.

Want to hit 160, I'm at 190 right now. I figure if I keep a calorie deficit of around 700 (of my maintenance level for my height and body weight) I should hit it my ideal body weight around June. I have a large frame for my size so I don't want to get all anemic with it.

Smooth Groove · « **Reply #3768 on:** March 16, 2012, 11:37:21 AM »

Here is one of the most popular IF sites, especially for people who are also lifting weights during IF:

http://www.leangains.com/2010/04/leangains-guide.html

author's own results: http://www.leangains.com/p/my-transformation.html

FlameofCallandorReturns · « **Reply #3769 on:** March 16, 2012, 12:54:04 PM »

Quote from: Billy Rygar on March 16, 2012, 12:36:14 PM

Quote from: FlameofCallandorReturns on March 03, 2012, 02:04:21 PM
Finished! I feel like a million bucks. No knee issues at all. Only sore thighs.
What was your time?

My time isn't that great if you compare it to other's. But, I'm pretty proud of myself considering that less than 10 months ago I couldn't even run a mile without huffing and puffing.

spoiler (click to show/hide)

5:12 which was 10 mins faster than my previous time.

[close]

FlameofCallandorReturns · « **Reply #3770 on:** March 16, 2012, 02:14:03 PM »

Quote from: Billy Rygar on March 16, 2012, 01:37:05 PM

It takes serious time to work up to it so don't be embarrassed. And I'm guessing you haven't started speedwork yet.

Yeah, a few workouts have been at the track. I'm also splitting my training time between Running, Biking, Swimming and Crossfit. My overall goal is to completely destroy my Ex when we do Ironman Arizona in the fall.

Eric P · « **Reply #3771 on:** March 16, 2012, 02:14:56 PM »

well as long as you have a healthy goal!

Shaka Khan · « **Reply #3772 on:** March 16, 2012, 02:57:43 PM »

So what do you guys think about joining a kickboxing club?

There's one 5 minutes walking distance from my apartment, and the program is basically called a "power hour," broken down into 10-15 minute cardio, 25 minute boxing (performing combos on punching bags), and 25 minutes of kickboxing (same).

What should I expect out of this sort of club? On one hand, they're more likely to tip of the BS detector, and on the other, it's pretty close and the price is reasonable.

What I'm looking for is a good workout that would offset the horrible food I'm eating until I adjust to my new location/schedule and start either cooking or buying better food.

cool breeze · « **Reply #3773 on:** March 16, 2012, 04:13:32 PM »

generally how long and how fast are marathons?

that question didn't make sense after I typed it

Eric P · « **Reply #3774 on:** March 16, 2012, 04:16:23 PM »

26 miles
my friends do them in about 4 hours
so 4 hours of constant running

cool breeze · « **Reply #3775 on:** March 16, 2012, 04:22:47 PM »

wow, that sounds tough.

FlameofCallandorReturns · « **Reply #3776 on:** March 16, 2012, 04:31:36 PM »

The marathon I did last was a two loop course. I got lapped by one of the elites.

I'd kill for a 4:30 time. What's holding me back is my weight. I'm not a fatass, but I'm not Athletic yet.

BlueTsunami · « **Reply #3777 on:** March 17, 2012, 08:23:24 AM »

Hill sprints, last interval I sprinted up the hill and pushed myself hard. I got a good dose of why animals being chased by predators lay down and die when they've red lined.

cool breeze · « **Reply #3778 on:** March 17, 2012, 09:26:23 AM »

I briefly saw some (understatement) running a marathon earlier today. Seems cool.

I wouldn't mind trying one. I enjoy running but mainly to relax, and the point when relaxing turns to boredom is ~20 to 30 minutes.

also saw a gigantic bicep curl machine that seemed like the most unnecessary thing ever.

BlueTsunami · « **Reply #3779 on:** March 17, 2012, 09:33:02 AM »

Quote from: The Business on March 17, 2012, 09:20:28 AM

You probably weren't redlined. There are interesting articles out there about a "fake redline" your body uses to trick you into actually over exhorting yourself. Pretty much any ultra_____thoner knows what it feels like to pass it. I don't know if I ever have. The closest I have is probably the puke and run. But it's good to remember when you feel like you can't go on, it's just an evolutionary survival trick. You can go on, push yourself, etc.

It was an odd sensation whatever it was. My body just slumped when I hit the top of the hill and there was such a feeling of being ill and my brain was yelling "I'm never doing this again". Sat down for a minute or two and caught my breath, I definitely would have vomited if I stayed on my feet. Feel absolutely fantastic right now though

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Author Topic: FitnessBore - 2018 edition (Read 973662 times)