Quote from: kopfjager on November 27, 2008, 04:29:58 PM
WoD                  "Nate"                    In Honor of CPO Nate Hardy, KIA Iraq


       Complete as many rounds as you can in 20 min.

Rx                                                                                      Me

2 Muscle-ups                                                                       3 Pull-up/3 Dip
4 Handstand push-ups                                                          4 Elevated feet (4ft) push-ups
8  2 Pood Kettlebell swings                                                   8 50ib Dumbell swings                            11 rounds

Yeah, it's going to be a while before I get into the MU club.  I do full pike push ups on roughly 36" (I didn't have a measuring tape the last time I had them in a WOD), and am swinging the 1.25 pood KB.  Someday...

KBs are so much easier to swing than DBs.  The it is so much easier to get the full hip extension out of a KB than it is with a DB.

Quote from: Ducatista on November 27, 2008, 08:04:52 PM
Yeah, it's going to be a while before I get into the MU club.  I do full pike push ups on roughly 36" (I didn't have a measuring tape the last time I had them in a WOD), and am swinging the 1.25 pood KB.  Someday...

KBs are so much easier to swing than DBs.  The it is so much easier to get the full hip extension out of a KB than it is with a DB.

The MU will take alot of work, even for strong folks. Alot of technique. You're right the KB is so much better than the DB. 

decent control yesterday (too many portions of tequila but I only have so much willpower to go around the table).   relatively quick 3.5 miles this afternoon and a bit of lifting.   One holiday down without weight gain...one big one to go still in 2008.   

How's everyone else doing this long weekend?

The food wasn't too far off yesterday.  My cheats were the stuffing, which was mostly veggies anyway, but still had a bit of bread, and the yummy strawberry daiquiris that Zooom was making!  I had 4 thin crackers with the cheese, but overall it didn't go too badly.  My CF box doesn't have any afternoon or evening sessions over the weekend, so I'll just hit it hard next week!

Did pretty good.

Steamed Lobster, Veggies and dip (made with no fat plain yogurt),  2 glasses of wine, dessert (my weakness) and a porter. 

Did 2mi walk, 1 mi run, and 30 min of pilates today.   

Tomorrow will be bad.  B's sons coming over for hockey game.  Pizza, wings, and I made a cheese cake.   

still can be yummy.   A slice of pizza instead of four or five (what I can easily do)...and two or three wings instead of 20....thin slice of cheesecake...if it's not every day it's easily compensated for.   Nothing is worth skipping a family holiday for...just moderating and working hard.




oh...and I looove doing fruit smoothies with added protein powder for lunch (skim milk, no-fat vanilla yogurt, forzen strawberries, frozen blueberries, a banana, vanilla protein powder).   If they are for dinner a little rum makes them even yummier on weekends.   

It's both gratifying and upsetting to know I'm out of shape enough and young enough still that I can be healthier every coming birthday than the one before for quite a number of them before age becomes any reason for a decline.   No excuses.   Here's to being better next birthday than the last 

Quote from: Statler on November 28, 2008, 02:24:21 PM
oh...and I looove doing fruit smoothies with added protein powder for lunch (skim milk, no-fat vanilla yogurt, forzen strawberries, frozen blueberries, a banana, vanilla protein powder).   If they are for dinner a little rum makes them even yummier on weekends.   

love em! 

Didn't think to add rum though!     Thanks Stat!

I think a lot of this thread is fit people getting fitter.   Bet there are a lot of people reading it and thinking pullups are not likely, let alone muscle ups.


If anyone is reading thinking that.....it's possible....

Small steps.


walking longer and faster...then maybe jogging....then maybe running...  maybe even not soon.....  but next year....   little steps.  It takes time.

Pull ups with a foot on a chair to help...maybe just one or two.

Then several.

Then one without help.

Then a dozen.

Then holy shit you have lats you can see.  And it feels good.

But start today.


Not new years.   Not next month.   Not next week.    Right now.   

You can do it.    If I can, and I'm one of the laziest people ever, you can.

And I have a long way to go and I get frustrated.   And I go backwards sometimes..and then recover.

+1 Statler.

Great words of encouragement.   

Quote from: Statler on November 28, 2008, 02:37:34 PM
I think a lot of this thread is fit people getting fitter.   Bet there are a lot of people reading it and thinking pullups are not likely, let alone muscle ups.


If anyone is reading thinking that.....it's possible....

Small steps.


walking longer and faster...then maybe jogging....then maybe running...  maybe even not soon.....  but next year....   little steps.  It takes time.

KEY POINT..IT TAKES TIME!!

So many people ask how long it takes to get in shape and just don't want to hear that it can take years.  A lifestyle change.  It's really a simple thing "in little steps" as you say Stat.  

I try to explain this to so many beginners!  One guy in AZ just couldn't get it in his head that his calves were not going to grow unless he punished them (refer to Arnold's routine for calves).  He ended up getting implants.    P*ssy!

And it is hard and it does take work.

Which is why some very fit people tend to frown on those who are totally unfit.   Just like we as motorcyclists sometimes frown on those who can't drive stick and don't want to learn.   There is nothing wrong with being proud of accomplishments in any area.

But it's not impossible, for anyone.

(I'm actually just talking myself into pushing a little harder here...just happens to be online and viewable).

Quote from: Statler on November 28, 2008, 02:49:10 PM
And it is hard and it does take work.

Which is why some very fit people tend to frown on those who are totally unfit.   Just like we as motorcyclists sometimes frown on those who can't drive stick and don't want to learn.   There is nothing wrong with being proud of accomplishments in any area.

But it's not impossible, for anyone.

(I'm actually just talking myself into pushing a little harder here...just happens to be online and viewable).

I think it's great to see people make the effort but they have to keep at it!  Just working out 3/days week for 1 month isn't going to change a thing!

One of my relatives has been trying (as she said) for years!  I watched her go through all the motions..for over a decade..buying the machines, the diet foods, etc.  I always encouraged her.  Nothing ever changed.   Now..she's several sizes smaller.  It took a lifestyle change and a negative report from the doctor.  The lifestyle change is what everyone was telling her all that time.  It's great to see her now with all that energy, self-confidence and doing things she couldn't physically do her whole adult life.

I love seeing the biggest loser and always bring that up to people who "think" they can't do it!!

For any who don't know me, up until August, I had not darkened the door of a gym in years.  I yo-yo'd from a low of 120 pounds (stick skinny for me with a size 4 hanging off) all the way up to 165 (size 10-12, where I was in August).  I couldn't run a mile if someone was chasing me.  I struggled with just putting a case of water in the grocery cart.  I can't say I've seen huge body composition changes since August, since I haven't locked down the nutrition yet, but I've seen huge strength gains.  I posted a link to my work out log.  Feel free to read where I was just a month or two ago.  When I first walked into my CF box in August, I could barely do one pull up on the big assistance band.  I just did 60 of them on the little assistance band in between all the squats and push ups in a single 20 minute workout (and that was after smoking myself on my warm up and a heavy strength training session). 

I'll never say it has been easy to get the gains I have.  I crush myself in every workout.  I have dealt with mild to moderate muscle soreness often and acute muscle soreness once (overcooking it on back squats).  I've had to make a few behavior modifications other than just going there, the most noticeable being my hydration.  I drink a ton of water during the day.  If I don't I feel like a prune during my workouts. 

I have miles and miles to go until I get where I want to be, and I'm not sure where that is just yet.  I thought I did, but then I started lifting.  I'm not sure where this is going yet, but I know I'm far from it. 

So the moral of this story is that you will get out what you put in.  Something is better than nothing, and work is work is work is work, but you can't expect 100% results with only 35% effort.  The trick is to pick something that you enjoy doing AND that will get the results you want.  If you're working at your goals, but you don't feel like you're getting there or getting there fast enough, take a look at what you're doing.  Do a little black box experimentation. 

Quote from: IZ on November 28, 2008, 02:43:13 PM
 One guy in AZ just couldn't get it in his head that his calves were not going to grow unless he punished them (refer to Arnold's routine for calves).

Yeah, we all know how important that is. 

Oh, and in case anyone thinks they're too old for moving some iron (or high density rubber)

http://current.com/items/89108776/seventyone_the_seven_decades_of_jose_postigo.htm