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Old 01-02-2013, 01:41 PM  
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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.
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Old 04-23-2013, 01:12 PM   #226
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My left wrist has been hurting for over a month. A couple of people have suggested that it's the way I hold the mar when I do bench, shoulder press, etc. My handa are bent back slightly. I've probably always done this so I wonder why it's a problem now. Also, I see other people doing this all the time. If this is my problem, how do I train myself to keep my hands straight up. It feels awkward.
Shouldn't your Crossfit coach be able to tell you?
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Old 04-23-2013, 01:41 PM   #227
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Shouldn't your Crossfit coach be able to tell you?
Asshole.
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Old 04-23-2013, 01:44 PM   #228
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Asshole.
Not trying to be an asshole. I thought that's what they were there for.
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Old 04-23-2013, 05:40 PM   #229
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Originally Posted by Silock View Post
Shouldn't your Crossfit coach be able to tell you?
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Originally Posted by Silock View Post
Not trying to be an asshole. I thought that's what they were there for.
You know the answer to that....don't be silly.
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Old 04-23-2013, 05:43 PM   #230
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You know the answer to that....don't be silly.
I know. Perhaps I WAS being a little facetious, but seriously, for all that money, the goddamn coach should be able to tell me if my form is making me hurt.
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Old 04-23-2013, 05:55 PM   #231
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I know. Perhaps I WAS being a little facetious, but seriously, for all that money, the goddamn coach should be able to tell me if my form is making me hurt.
It is a crime what those Crossfit gyms charge per month to join, for coaching that is pretty horrendous.

I will say, however, that I have two friends who are Crossfit coaches who are very good coaches. But they are in the very minor minority from all the ones I have seen who's basic coaching principle is, "try for one more!!!"
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Old 04-23-2013, 07:06 PM   #232
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You're doing crossfit. Have you recently started doing cleans?
I'm doing more cleans than I've done in the past, but they've been part of my routine for years. To be honest, I don't remember doing anything that ****ed it up. I just woke up one day & it hurt. I initially thought I had just slept on it wrong.
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Old 04-23-2013, 07:12 PM   #233
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As the weight increases you're putting more and more pressure on that joint. You've probably got wicked tendonitis.

I follow the Mark Rippatoe program and he talks about your exact problem.

You want the bar to be balanced atop your forearms. No wrist action at all. It takes some time to train your brain and you'll probably want to drop your weight while you modify your approach.
It feels like it very well could be tendonitis. I'll check out Mark Rippatoe.

Lewdog and JiveTurkey, have either of you ever used wrist braces? I see some guys use them anytime they do anything overhead. I'd rather just be able to do things without anything like that, but I don't want to take 2 months off, either.
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Old 04-23-2013, 07:15 PM   #234
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The good news about Crossfit is that market saturation is hitting (at least around here), and some gyms are realizing they can just put up "Crossfit" and attract a ton of people without actually knowing a damned thing about it and charging bottom dollar. One of our gyms is $75 a month per family for unlimited CrossFit, Childcare, Tanning, and Group Classes, plus a full service "regular' gym. That's what a normal gym costs here. If a few more gyms do that, it's going to drive down the price of the rest of the Crossfit community in the area (which is ridiculously priced).
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Old 04-23-2013, 07:22 PM   #235
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It feels like it very well could be tendonitis. I'll check out Mark Rippatoe.

Lewdog and JiveTurkey, have either of you ever used wrist braces? I see some guys use them anytime they do anything overhead. I'd rather just be able to do things without anything like that, but I don't want to take 2 months off, either.
I do not. I am curious about your front squat. How relaxed are your hands? Is the bar barely resting on the end of you fingers? Specifically index and middle only? Biggest mistake I see Crossfitters do is catch cleans or do front squats with tight wrists. Plenty do them with almost closed hands!

You should NOT be holding the bar with your hands on a front squat.
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Old 04-23-2013, 07:23 PM   #236
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The good news about Crossfit is that market saturation is hitting (at least around here), and some gyms are realizing they can just put up "Crossfit" and attract a ton of people without actually knowing a damned thing about it and charging bottom dollar. One of our gyms is $75 a month per family for unlimited CrossFit, Childcare, Tanning, and Group Classes, plus a full service "regular' gym. That's what a normal gym costs here. If a few more gyms do that, it's going to drive down the price of the rest of the Crossfit community in the area (which is ridiculously priced).
Wow, that is crazy cheap. Ones around here are $80 a month per person and that includes solely workouts. Ummmm pass...
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Old 04-23-2013, 07:31 PM   #237
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Wow, that is crazy cheap. Ones around here are $80 a month per person and that includes solely workouts. Ummmm pass...
Exactly what most places around here are charging as well. That's why I saw this place as a good market presence. Hopefully other gyms follow suit as well (though I don't honestly care, because I probably won't do Crossfit).

I actually thought this gym was a shitty Crossfit gym, but their website actually looks decent, as they require a fundamentals workshop prior to doing any classes. The workshop covers:
Quote:
What to Expect.
The majority of our course we will working on body mechanics with pvc pipes. So try not to think we’ll be working out for the whole 3 hours. Over the three days we’ll go over the following.

Day 1 Basic Movements
Theory
What is Fitness
Exercises
Squat Series
Air Squat
Front Squat
Overhead Squat
Shoulder Press Series
Shoulder Press
Push Press
Push Jerk
Thruster
Wall Balls
Pullup
Introduction to the Kipping Pullup

Day 2 Power Movements
Theory
Power
Exercise
Deadlift series
Deadlft
Sumo Deadlift Highpull
Medicine Ball Clean
Clean and Jerk
Snatch
Kettlebells
Kettlebell Swing
Russian
American
Turkish Getup
KB Clean and Press
KB Snatch

Day 3 Gymnastics Movements
Theory
Nutrition
Exercises
Bar Work
More work on the Kipping Pullup
Toes To Bar
Still Rings/ Parallettes
Ring Dip
L-Sits
Handstand Pushups
Other common movements
Burpees
Pushups
Atomic Pushup
Box Jumps
Glute and Hamstring Developer
That being said, that's a shit ton of stuff to try to cover in 3 sessions. I imagine most people would experience information overload.
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Old 04-23-2013, 07:37 PM   #238
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That being said, that's a shit ton of stuff to try to cover in 3 sessions. I imagine most people would experience information overload.
That is where you can tell shitty coaching starts. Instead of doing the basics, they try to cram in as much shit as they can so people can get started going made up WODs that include exercises some people should NEVER be doing. Their is not systematic progress for individual's athletic ability. Instead it is, "hey the workout today is something called FRAN, go to it." The mantra, "you don't have to be good at it, just do it" couldn't be further from wrong with anything involving weight lifting.
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Old 04-23-2013, 07:40 PM   #239
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That is where you can tell shitty coaching starts. Instead of doing the basics, they try to cram in as much shit as they can so people can get started going made up WODs that include exercises some people should NEVER be doing. Their is not systematic progress for individual's athletic ability. Instead it is, "hey the workout today is something called FRAN, go to it." The mantra, "you don't have to be good at it, just do it" couldn't be further from wrong with anything involving weight lifting.
My best workshop I've done was an RKC kettlebell workshop. It covered three movements:

Swing
Snatch
Turkish Get Up.

Three hours for three movements. Then the instructor rode my ass at the gym every time he saw me for the next 3 weeks to correct me.
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Old 04-23-2013, 07:53 PM   #240
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I do not. I am curious about your front squat. How relaxed are your hands? Is the bar barely resting on the end of you fingers? Specifically index and middle only? Biggest mistake I see Crossfitters do is catch cleans or do front squats with tight wrists. Plenty do them with almost closed hands!

You should NOT be holding the bar with your hands on a front squat.
The weight is resting on my shoulders. We had to do 10 one on one sessions with the coaches before we could start the workouts. One of them was dedicated to front squat, which I'd never done before.

Catching cleans might be a problem when I do clean & press. I can't really blame crossfit, though. I may have been doing them wrong since high school.

The other lifts that are new to me are snatches and overhead squat. I've been doing pretty light weight with these because they're new, but I've recently started adding a little bit of weight.
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