*.* 2014 General Fitness Thread *.*

[penguinz]

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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.

[Dunit35]

I contracted pink eye this week. So much for working out before my PT test on Monday.

[-King-]

Originally Posted by Dunit35

I contracted pink eye this week. So much for working out before my PT test on Monday.

Gotta stop letting people fart in your eyes man.

[lewdog]

Originally Posted by Dunit35

I contracted pink eye this week. So much for working out before my PT test on Monday.

Hog Farmer is supposed to give you gloves when doing that work.

[Dunit35]

I'm sure my wife farted on my pillow.

I got something in my eye Tuesday and the next night my eye was itching like mad. I'm sure whatever went into my eye has something to do with it.

[ChiefsOne]

Originally Posted by Aspengc8

he is referring to real chins/pull ups, not that kipping crap. I would still take a band assissted chin over a pulldown any day.

I know, but I can do pull-ups not the kipping ones though. Agree the assisted ones are better.

[lewdog]

Originally Posted by ChiefsOne

I know, but I can do pull-ups not the kipping ones though. Agree the assisted ones are better.

We're saying many of the women you claim do pullups at Crossfit are doing that bullshit kipping. That doesn't count for anything.

[luv]

I am going on vacation this weekend. Four days without a gym. FOUR DAYS! I'm going to pack two 5lb dumbbells and a couple of resistance bands. Any workout recommendations with those things (and my own body resistance) in mind? Going to get ideas from my trainer Wednesday, but thought I'd ask here too. Will be doing some walking, and I can always go for a jog, so cardio is good. Maybe some push ups, dumbbell shoulder presses and lateral raises? Planks, leg lifts....

[Aspengc8]

Originally Posted by luv

I am going on vacation this weekend. Four days without a gym. FOUR DAYS! I'm going to pack two 5lb dumbbells and a couple of resistance bands. Any workout recommendations with those things (and my own body resistance) in mind? Going to get ideas from my trainer Wednesday, but thought I'd ask here too. Will be doing some walking, and I can always go for a jog, so cardio is good. Maybe some push ups, dumbbell shoulder presses and lateral raises? Planks, leg lifts....

Don't even bother. Either just take the 4 days off with a brisk walk & continue eating habits, or just find a gym if you really need to and continue with your training. TBH, I'd go option 1 if its 4 days, option 2 if longer.

[luv]

Originally Posted by Aspengc8

Don't even bother. Either just take the 4 days off with a brisk walk & continue eating habits, or just find a gym if you really need to and continue with your training. TBH, I'd go option 1 if its 4 days, option 2 if longer.

I am not going four days without doing something. I just can't do that...lol.

[NewChief]

Originally Posted by luv

I am not going four days without doing something. I just can't do that...lol.

I've had some success using "vacation" WODs from Crossfit as a way of getting a workout in while on vacation to make me feel better about the debauchery I get into the rest of the day. Some ideas here:

http://crossfitallegiance.wordpress....tion-workouts/

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.

[luv]

Originally Posted by NewChief

I've had some success using "vacation" WODs from Crossfit as a way of getting a workout in while on vacation to make me feel better about the debauchery I get into the rest of the day. Some ideas here:

http://crossfitallegiance.wordpress....tion-workouts/

Thanks! Definitely going to flag a few of these.

[CaliforniaChief]

Just checking in again...had another fantastic week on the stationary bike, and I stayed really active outside of my workouts. I rode my bike all over the valley. My eating is right on plan, I'm not even saying good/bad because it's just how I eat now.

Anyways, down another 8 pounds from last week, bringing me down to 353.

[jiveturkey]

Did a 1.5 hour chest/tri workout Sunday morning followed by two rounds of disc golf, which included 6.7 miles of walking.

My shoulder is ready for a nap.

The wife talked me into disc golf a couple of weeks back and I'm loving it. It gets us outside and is something that we can do together. And you meet a lot of weirdos, which is probably what everyone says when they meet us.

[NewChief]

Originally Posted by jiveturkey

Did a 1.5 hour chest/tri workout Sunday morning followed by two rounds of disc golf, which included 6.7 miles of walking.

My shoulder is ready for a nap.

The wife talked me into disc golf a couple of weeks back and I'm loving it. It gets us outside and is something that we can do together. And you meet a lot of weirdos, which is probably what everyone says when they meet us.

If there's a sport out there with a higher ratio of stoners to non-stoners, I'd like to know it.

[jiveturkey]

Originally Posted by NewChief

If there's a sport out there with a higher ratio of stoners to non-stoners, I'd like to know it.

No doubt. The group in front of us yesterday burned one at the beginning of every hole so it slowed down the game a lot. Normally I would have gone past but they were really ****ing good so it was nice to chill out between holes and watch them.