Quote from: kopfjager on December 31, 2008, 02:52:58 PM
WoD                                                                                                                                                 Me

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)                                                                                      20lb Thrusters
Sumo deadlift high-pull, 75 pounds (Reps)                                                                                        65lb SDHP
Box Jump, 20" box (Reps)                                                                                                                14" Box jump                       Total: 276
Push-press, 75 pounds (Reps)                                                                                                          65lb PP
Row (Calories)                                                                                                                                Burpees

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

Gettin strong girl!!   

ok everyone,   who is with me for this...

I don't care how hung over we are.

It doesn't matter how long it takes.

But tomorrow for me is 100 situps, 100 pushups, 100 pullups and a 5 mile run.

The plan is to do the run slow at a 9 minute/mile pace.   The situps I could do in one set but I'll do two.   The pushups I'll do in two sets.  The pullups I'd like to do in 10 sets spread throughout the day but by the end it may take more.

<enthusiasm for this may be just a bit lower tomorrow when I get up so I may need a swift kick>

Quote from: Statler on December 31, 2008, 04:55:50 PM
ok everyone,   who is with me for this...

I don't care how hung over we are.

It doesn't matter how long it takes.

But tomorrow for me is 100 situps, 100 pushups, 100 pullups and a 5 mile run.

The plan is to do the run slow at a 9 minute/mile pace.   The situps I could do in one set but I'll do two.   The pushups I'll do in two sets.  The pullups I'd like to do in 10 sets spread throughout the day but by the end it may take more.

<enthusiasm for this may be just a bit lower tomorrow when I get up so I may need a swift kick>

Consider the kick scheduled.

Quote from: MrIncredible on December 31, 2008, 05:10:13 PM
Consider the kick scheduled.

why thank you.  Hopefully the pushups and situps and a set of pullups will be done before I ever post up.  In reality I'll post up over coffee and bail.

Quote from: Statler on December 31, 2008, 02:20:17 PM
we don't want to turn this thread into a debate about routines, but just looking through anecdotal evidence it appears the opposite might be the case...lots of people with better joints.  What gives you concern about it for the shoulders?

The pull-up part is ok, the transition from pull-up to dip is the red flag for me.  It doesn't mean you will blow out your shoulders every time you do it, it all depends on your physical abilities, but the simple fact is that your shoulders are not designed to carry the weight of your body.  I've been a Fitness trainer for too long, I try not to get in the way of people and their workouts, simply put, if it works for you, then don't stop (just keep your body healthy)!  I think of lifting as a science/math but that is just me    

do male gymnasts blow shoulders often?   I ask because female gymnasts never look truly healthy to me but the guys sure do.   And the mat work and rings and bars certainly work their shoulders horribly.

how about the clean and jerk?   kind of the opposite of a muscle up.    worries?

not arguing...truly looking for different input.    My current thought is I'm in so much better health doing things that occassionally might strain a muscle a bit versus not doing it.

I pulled a calf bad enough that I got the big bruise on my foot from the blood pooling...my Dad gave me shit about how bad running was for me.  I countered that the 45 pounds lighter I was was better than the occassional minor injury and the 70 extra pounds he was carrying would kill him faster than my calf pull.  And I learned to stretch so much better.    (funny that I also read recently that you can't change much with stretching after the age of thirty...hahahahhaha bullshit...I can now flat palm my hands from standing...that's at least four inches from where I started...so I now take the expert articles on what can't be done with more suspiscion than the ones on what can be done).

Quote from: Statler on December 31, 2008, 05:59:52 PM
do male gymnasts blow shoulders often?   I ask because female gymnasts never look truly healthy to me but the guys sure do.   And the mat work and rings and bars certainly work their shoulders horribly.

how about the clean and jerk?   kind of the opposite of a muscle up.    worries?

not arguing...truly looking for different input.    My current thought is I'm in so much better health doing things that occassionally might strain a muscle a bit versus not doing it.

I pulled a calf bad enough that I got the big bruise on my foot from the blood pooling...my Dad gave me shit about how bad running was for me.  I countered that the 45 pounds lighter I was was better than the occassional minor injury and the 70 extra pounds he was carrying would kill him faster than my calf pull.  And I learned to stretch so much better.    (funny that I also read recently that you can't change much with stretching after the age of thirty...hahahahhaha bullshit...I can now flat palm my hands from standing...that's at least four inches from where I started...so I now take the expert articles on what can't be done with more suspiscion than the ones on what can be done).

Clean and jerks are bad too, but again, it all depends on two things, how fit you are and time.  You can do a bench press with the bar going down to your chest, everyone does it, even bench press competitions have you resting the bar on your chest before moving to the concentric portion of your lift.  It will build muscles but over time your shoulders take a beating from the bar being too low (once past a 90 degree bend of your elbow, the weight transfers from your chest to your delts).  Eventually, it may tear since your delts are not designed to hold and accelerate 250 plus pounds of weight (not to mention torn pecs), but then again you may not tear anything.  As a fitness professional, its our job to make sure it doesn't happen so we use extreme caution   

I'm sure there are a BUNCH of male gymnast that blow deltoids all the time.  They are FIT as F*** though so that minimizes there chances of injury, but thats not always so...  I was one hell of a wrestler and full back but I was always side lined by injuries, and in the end, it is all about keeping your self healthy.  You got a point though, the female gymnast look unhealthy...   

Czaja's "100 push-up challenge" post made me get up and see how many I could do in a row.   

Argh..80 consecutive     For me..it's a disappointment..considering I used to do a lot more.  I've only been doing sets of 50 nowadays. 

Starting tomorrow..my sets are going back up to where I'm at 100 again. 

New goal..

Jan..600 push-ups/day. Starting with sets of 60 @ 10x's/day.  By the end of January..it will be moved up to 100 @ 6x's/day.   

Feb..700/day (7 sets of 100)

and so on ..

By July..back to 1200/day again!! 

Incorporating a crossfit routine 1 x/wk too.

Also..still trying to get those behind-the-back clapper pushups!!  Still gotta get 10!! 

       

Happy new years! 

My goal is to eat 7 small meals a day...I'll try anyways. 

Quote from: bulldogs2k on December 31, 2008, 05:19:19 PMI've been a Fitness trainer for too long

Then you need to go get retrained yourself.

Quote from: IZ on December 31, 2008, 04:31:49 PM
Gettin strong girl!!   

Shouldn't you be somewhere getting a wax.

Quote from: kopfjager on December 31, 2008, 11:48:31 PM
Shouldn't you be somewhere getting a wax.

Oh yeah..Spa day..first Sat. of the month

Not quite done with what I wanted to do today but close so far....maybe a bit more later after some lunch.

so far:  100 pushups  (2 sets of 50)
            100 situps on the ball   (2 sets of 50)
            100 back extensions on the ball   (2 sets of 50)
            100 speed squats..no weight but feet leave the ground each rep.  (2 sets of 50)
            3.4 mile run  (2 trips of 1.7  after each set of above)
            40 pullups (4 sets of ten)

Quote from: Statler on January 01, 2009, 11:52:32 AM
Not quite done with what I wanted to do today but close so far....maybe a bit more later after some lunch.

so far:  100 pushups  (2 sets of 50)
            100 situps on the ball   (2 sets of 50)
            100 back extensions on the ball   (2 sets of 50)
            100 speed squats..no weight but feet leave the ground each rep.  (2 sets of 50)
            3.4 mile run  (2 trips of 1.7  after each set of above)
            40 pullups (4 sets of ten)

Nothing wrong with a split routine!

Got to give G props for workout today.    She doesn't need to do anything to look fit (5'7"...116 lbs...) but mostly it's carefull diet and just being on her feet all day.   So she's thinking some strength training would be good.   Today with my workout she did:

25 pushups (knees)
10 pullups (with foot on stool for help)
60 situps
ran a mile
40 back extensions
50 speed aquats

It was nice of her to work out with me simply for help with my motivation.  Thanks, G.