*.* 2012 General Fitness Thread *.*

[penguinz]

Welcome to 2012! Now get your ass in top physical condition!

**From the 2011 Thread**

If you want to get back into lifting, or need a new lifting routine, START HERE:

http://startingstrength.wikia.com/wi...inner_Programs

If you have questions about the SS programs, look here:

http://startingstrength.wikia.com/wiki/FAQ

Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.

Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point.

[Omaha]

Originally Posted by luv

So, I'm doing planks on my elbows (no knees). I'm definitely a beginner, and I'm barely able to last 20-25 secs. What's a good time frame in order to expect improvement on this?

You can improve this pretty fast. My mind always wants to stop before my body. Make sure your form is good, close your eyes, & concentrate on breathing. Try to put the pain out of your mind. If you're using a stopwatch, it might also help to count down the last 10 seconds.

Try this: As soon as you hit 20 seconds, start counting 10, 9, 8... and go ahead & collapse when you get to zero. BOOM - New personal record!

[Omaha]

Originally Posted by BigCatDaddy

Sadly, back injuries can nag you for the rest of your life.

Originally Posted by penguinz

x100

Once you have a back injury it will often plague you the wrest of your life.

Well, you ****ers just ruined my day!

I've been doing physical therapy like a maniac and complaining in this thread like a champ. I don't know what else to do. Maybe you guys are right... but I'm not going to give up just yet.

[lewdog]

Originally Posted by Omaha

Well, you ****ers just ruined my day!

I've been doing physical therapy like a maniac and complaining in this thread like a champ. I don't know what else to do. Maybe you guys are right... but I'm not going to give up just yet.

I ****ed my back up real good when I was deadlifting when I was 22 or so. I could barely stand up straight for days on end after hurting it. Still felt tweaked up to a year afterwards. It has been ok since then though.

Now my hips on the other hand..............

[luv]

Originally Posted by Omaha

You can improve this pretty fast. My mind always wants to stop before my body. Make sure your form is good, close your eyes, & concentrate on breathing. Try to put the pain out of your mind. If you're using a stopwatch, it might also help to count down the last 10 seconds.

Try this: As soon as you hit 20 seconds, start counting 10, 9, 8... and go ahead & collapse when you get to zero. BOOM - New personal record!

I have found that it helps to concentrate on my breathing. I'll give it a go with my eyes closed.

[R8RFAN]

Originally Posted by luv

I have found that it helps to concentrate on my breathing. I'll give it a go with my eyes closed.

Most women are used to closing their eyes especially during sex because they don't like seeing a man having a good time.

[luv]

Originally Posted by R8ers

Most women are used to closing their eyes especially during sex because they don't like seeing a man having a good time.

What does that have to do with what I posted?

[R8RFAN]

Originally Posted by luv

What does that have to do with what I posted?

No Idea, I don't read many of them... What did you say?

[penguinz]

It’s better to do high reps, rather than low reps and vice versa. You know that right?

Why must we live in a world of ‘hear say’ and then completely negate everything else, without even doing some research or experimentation ourselves? If someone ever tells you that it’s better to do high reps, rather than low reps and vice versa. Just nod your head and walk away. I believe that every rep range from 2-20 (and even higher in some cases) has value and there are benefits to every range.
Lower reps – 1-5

This range creates more contractile muscle tissue, trains the muscle to store more glycogen, allows the muscle to handle the biggest load which activates all fibers, and helps develop overall strength to handle more weight and thus overloading the muscle even more and creating more hypertrophy (muscle building).
Mid range reps – 6-12

This rep range is the king of all rep schemes because it has many of the benefits from higher reps and many of the benefits of lower reps.

Studies show that this rep range is the best for causing the most hypertrophy. The reason being the rep range is low enough to have our muscles under heavy loads and enough reps are performed to have them under tension with those heavy loads.

High reps – 15+

High repetitions cause enormous glycogen depletion during the workout. The body will compensate for this in the post workout period by increasing the amount of glycogen (stored carbs in muscle and liver) the muscle stores. Since glycogen has a strong affinity for water, this means more water from carbs will be stored into your muscle cells and thus induce more protein synthesis and causing the muscle cells to stretch.

This is a good thing because when muscle cells are volatized, there is greater potential for nutrient assimilation and promotion of growth factors, thus leading to greater anabolic effects (6).






http://www.simplyshredded.com/myth-b...-martinez.html

[chiefs2012]

[KCUnited]

I for real just had a deja vu moment.

[D-Train6906]

I'm 5'8" 150 and have been lifting for about a year now. Hit a personal record of 225x1 on bench yesterday. ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhh yeah

[chiefs2012]

completed week 3 of madcow 5x5 on to week 4 sunday. i really need to up the calories though if i'm gonna get through these next weeks.

[Bill Lundberg]

Originally Posted by Bill Lundberg

Just signed up for an 8 week bootcamp program that starts 1/9 at 5:00 am. That means 5 days a week at 5:00 AM for 8 weeks. I'm excited about the workout but not looking forward to waking up before 5, but its the only time that would work for me. Hope to be in the best shape of my 35 years by the time it's all said and done!

Just completed my final assessment with Kosama. Pretty happy with the results. I only lost 3lbs, but decreased my body fat percentage from 19.4% to 17.1% so I must have gained some muscle along the way. I'm good with my weight and have been, just wanted to see it distributed differently. Doubled the amount of sit-ups and pushups I could do. Gained a bit of size in the arm measurements. Most importantly got back into a routine that involves an hour of fitness activity every day. The challenge now is on me to continue. I don't see that as a problem now since my day doesn't feel complete unless I get a workout of some kind in.

[NewChief]

For those of us who might be traveling for Spring Break and don't want to fall behind on our workouts, I submit to you (via CrossFit Natural State) the Vacation WODs (Workout Of the Day):

Courtesy of CrossFit the Den!

For those of you who think that being on vacation or out of town means you can’t get a workout in, think again….here is a huge list compiled by Eva T. of tons and tons of bodyweight things to do while you’re on the road….KEEP ON CROSSFITTING!!!!

Run 1/2 mile 50 air squats – 3 rounds.

10 push-ups 10 sit ups 10 squats – 10 rounds.

200 air squats for time.

“Susan” Run 200m 10 squats 10 push ups 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups and a 200m run 3 rounds.

Tabata squats and tabata pushups.

5 push ups 5 squats 5 sit ups, 20 rounds.

Walk 100 meters on your hands, even if it is 2 meters at a time.

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

Invisible Fran…21-15-9 of air squats and push ups for time.

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

Run 1 mile for time.

10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

3 vertical jumps 3 squats 3 long jumps – 5 rounds.

Handstand 30 seconds and 10 squats, 8 rounds.

10 push-ups 100M dash 10x.

Tabata squats.

5x 400M sprints.

10 X 100 m dash.

25 pressing snatch balances each arm. No weight.

Run 1 mile, lunging 30 steps every 1 minute.

handstand 30 seconds and 20 air squats, 5 rounds.

10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.

100 air squats. For time.

4x 25 jumping squats

10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

10 air squats every 1 minute of your 1 mile run.

100 burpies for time.

Run 1 mile for time.

10 push-ups 10 squats 10 sit ups 10 rounds.

10 vertical jumps, run 400 meters, 5 rounds.

spend a total of 3 minutes in a handstand.

100 air squats for time.

Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

Run 1 mile for time.

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

10 walking lunges, 10 push-ups, 10 rounds.

Tabata Squats.

50 split jumps for time.

Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.

10 burpies, 100meter sprint 10x for time.

“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!

run 400 meters, 50 air squats. 4rounds.

handstand 30 seconds, to squat hold 30 seconds. 10 rounds.

Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Run 1 mile for time.

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Handstand to Jack-Knife to vertical jump. 30 Reps.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpies, seven rounds, for time.

10x 30 second handstand to 30 second bottom of the squat hold.

Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.

Run 1 mile, plus 50 squats-for time.

100 burpies for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.

5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.

Handstand 10 seconds jack-knife to vertical jump. 25 reps…

Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!

50 air squats x 5. Rest equal amounts as it took to do each 50.

Run 1 mile and do 10 push-ups every 1 minute.

sprint 100m 30 squats…8 rounds.

30 push ups, 30 second handstand or Plebs Plank..3 rounds.

10 sit ups and 10 burpies…10 rounds-for time.

handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.

250 jumping jacks…for time.

100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

Tabata Push-ups.

30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.

with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.

Run 1 minute, squat 1 minute 5 rounds.

run 1 mile for time.

air squat x 10 push up x 10 sit up x 10 3 rounds for time

10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.

Do Tabata Squats with eyes closed.

bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.

20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.

Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint 30 air squats, 3rounds for time.

20 jumping jacks, 20 burpies, 20 air squats…3 rounds

Warm up. Run 100 meters and do 20 air squats. 10 rounds.

Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.

100 air squats 3 min. rest, 100 air squats.

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

10x 50 meter sprint.

Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.

Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups

run 400m air squat 30 hand stand 30 seconds 3 rounds for time

5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form

50 burpies for time.

5 pushups, 5 squats, 5 sit-ups – 20 rounds

Run 1 mile, stopping every minute to do 20 air squats.

30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds

run 200 meters, 50 squats, 3 rounds

Tabata Squats

Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.

[Ultra Peanut]

I just made it through a really hard month of traveling and being sick and, hardest of all, visiting my uniformly overweight family in Tennessee. I wasn't able to bike or get much in the way of exercise in general for two weeks (I sort of compensated by upping my stretching routine and squats/crunches/pushups, which are all really satisfying and make me feel hella rad) and had awful food thrust at me without prompting on a nightly basis. Then I got sick right before I flew back home, and have had this awful energy-sapping cold or whatever for almost two weeks, so I only got things back on track a couple of days ago.

Despite everything I've been feeling okay about my body, so I decided to weigh for the first time in a month this morning and it turns out I've lost a pound. Sweet. Just staying under 160 would have been okay by me after everything that's happened the past few weeks, so 155 is a surprisingly comfy number.