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#380703 - 07/26/12 07:52 AM Re: Fitness Thread [Re: jakewash]
Murph Offline
axiomite

Registered: 10/05/06
Posts: 6884
Loc: PEI, Canada
"Live longer for now"

That's awesome!!!!
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With great power comes Awesome irresponsibility.

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#380705 - 07/26/12 09:11 AM Re: Fitness Thread [Re: grunt]
Amie Offline
connoisseur

Registered: 02/06/02
Posts: 1620
Originally Posted By: grunt

Hereís an article about ďTabataĒ training (in quotes because as the article points out almost no one doing ďTabataĒ are actually following the protocol used in the study).

http://www.bodyrecomposition.com/researc...nd-vo2-max.html


Just finished reading the article. I think what he's saying about form is almost as important as the rest of the article in its entirety. I was noticing that in the squats video earlier. Looks like mixing it up is a good thing!
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#380718 - 07/26/12 01:04 PM Re: Fitness Thread [Re: jakewash]
oldskoolboarder Offline
connoisseur

Registered: 05/25/03
Posts: 2181
Loc: Menlo Park, CA
grunt/amie, I would tend to agree w/ the article sentiments.

Intervals, tabatas, etc all have their place in regards to training. But that alone is not a good plan. Any everyone should have a plan. It should be mixed in with your sports-specific training for sure.

The comment on form is also correct. Don't give up on form just to make a number. Granted that's a big knock on Crossfit but that's discussion for another thread. This is why I've become a big convert for having a coach/trainer. I've always thought it was luxury, not necessarily a need. A good one will correct your form continuously, making sure you don't progress to more advanced moves or heavier weights w/o it. Bad form will cause injury and slow improvement for sure.



Edited by oldskoolboarder (07/26/12 01:08 PM)

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#384758 - 10/27/12 02:15 PM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
I figured Iíd bump this thread to see how peopleís routines are going . . . or not. wink

Well I came back from overseas in ok shape strength-wise but in the worst cardio shape of the last 10 years. Itís too stress for me to run and do a powerlifting workout at the same time so I was planning to buy an elliptical. However, when I post in the HST forum looking for feedback someone suggested a specific brand of rowing machine. So after a little research it was a no brainer to get a Concept 2 Model D Rowing Machine. While it did cost 900 USD that was a far cry from the 2500 USD the elliptical was going to be so with the savings I also bought a mountain bike and still had over 1000 USD left over.

When I bought the bike I also got some riding shorts. Luckily they had some that button because the pullover ones small enough for my waist wouldnít fit over my backside because of all the Squats/Deadlifts Iíve been doing.

Another word about the Concept 2 Rower, itís a great piece of equipment. Not only does it get great reviews IMO it stands up to them in real life. To use it you need about a 4 x 9 space but itís got caster wheels on one end so you can move it around easily. Plus it easily breaks in half for storage, you could even stand the two pieces in a corner. By breaks in half easy I mean all you have to do is pick it up in the middle as gravity holds it together. If youíre so inclined you an even compete against other people in real time by hooking it up to a computer via USB or submit times/distance for competitions with other people on the internet.
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#384816 - 10/29/12 02:56 PM Re: Fitness Thread [Re: jakewash]
oldskoolboarder Offline
connoisseur

Registered: 05/25/03
Posts: 2181
Loc: Menlo Park, CA
I also got a Concept 2 Model D w/ PM3 last month on Craigslist for $750. Almost brand new, previous owner had it for a month and traded it in to a gym equipment rental house. Much better workout vs an elliptical for sure.

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#384841 - 10/30/12 02:19 AM Re: Fitness Thread [Re: oldskoolboarder]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Sweet you found a deal. I searched around here but only one was for sale for more than $800 so I went with a new one for $900 from Amazon, free delivery, and got it the next day. Itís very cool having an Amazon distribution center here.
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#384842 - 10/30/12 02:40 AM Re: Fitness Thread [Re: jakewash]
oldskoolboarder Offline
connoisseur

Registered: 05/25/03
Posts: 2181
Loc: Menlo Park, CA
Yeah, I almost did the Amazon deal too w/ free shipping just before the California tax kicked in. When I was about to bite the bullet, Amazon added $90 for shipping... But I got lucky and found that one locally on Craigslist. I tried to pay on the phone because all the crossfitters (like me) have been trolling CL to find that same model. When I went to pick it up 1 hour after calling, he had 3 new offers.

I also found it interesting how much technique is involved.

http://www.youtube.com/watch?v=wn6ZYAnSYhU

One thing our coach has us do for practice is to row w/o your feet in the straps. That way your not lifting your heels so much and relying the straps to hold your feet, which you'll tend to do if you squat too much (like I do) instead of using your core. You'll last longer using your core more vs your legs in a 'squat' focused style.

If you want a blinged on, Rogue's black ones are REALLY nice. $1200 IIRC.

http://www.roguefitness.com/black-concept-2-model-d-rower.php

Right now I've got my 2K PR @ 7:41 and 500m @ 1:40.


Edited by oldskoolboarder (10/30/12 02:45 AM)

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#384859 - 10/30/12 12:14 PM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Thanks for the crossfit video. Iíve never practiced or been coached rowing but that is exactly how I settled into doing it because it felt the most natural. Iím going to keep checking out videos because the one thing that is messing me up is the breathing rhythm. Iím so use to either breathing on footfalls running or inhaling on the eccentric and exhaling on the concentric part of a lift I keep trying to sync my breathing with the stroke but Iím find thatís not enough O2 and need to breath faster which is screwing up my rowing rhythm.

I actually looked at the black ones because one of the bonuses of the rower is that I can sit below the screen in my HT and watch something while rowing so I thought black would be best, however I then figured I probably wouldnít be too worried about immersion if Iím sitting there rowing my butt off and ordering from Amazon is just easier. But the black ones do look cool.
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#384972 - 11/01/12 01:31 AM Re: Fitness Thread [Re: jakewash]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10400
Loc: Calgary, Alberta
Well I have been sitting at a desk more than turning wrenches for the past year and a half so I decided it was time to start with the weights again. I am doing a very simple 5x5 routine to get back into it.

Warm up consists of 15min on the treadmill about 1.5 miles then some stretching followed by the weights.

Week 1
Monday
Squats
Bench press
Bent over barbell rows

Wed
Squats
Standing Press
Deadlift 1x5(not 5x5 here)

Friday same as Monday

Week 2
Monday
Squats
Standing press
Deadlift 1x5

Wed
Squats
Bench
bent rows

Friday same as Monday

I have been increasing my weights every day by 5lbs except on the deadlifts I go 10 pounds

I am into week 7 and squats are up to 235lbs, bench 185lbs, row 155lbs, press 130lbs and pulled 285 yesterday. I came down with a severe cold Friday night so the past 2 workouts have been a little tough. By the end of week 12 I should be back to 300+ on my squats, benching 235 + and pulling 350+ on the DL. My overhead press will still be terrible, far too many shoulder injuries over the years but the strength will come eventually.

I plan to drop to 3x5 and then 1x5 as I miss reps at certain weights. I give myself 3 workouts at a weight and if I still can't get it, I drop back down for one work out and then bump back up, if I still fail I will drop to 3x5 for that excersize.
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#386458 - 12/02/12 10:37 PM Re: Fitness Thread [Re: jakewash]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10400
Loc: Calgary, Alberta
Just finished week 12 on the 5x5 and had some good gains:
DL - 350lbs
Squats 305
Bench 220
Rows 195
Press 135

I am going to take this week off, came down with another cold, but I planned to take this week off for a recovery week anyway. I am not sure if I will continue with this 5x5 routine or drop to 3x5. I may just change things up and go with 4x12 and cut the heavy squats back to twice a week with the middle squat day a light day.
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Jason
-----------------
TTTHHHPPPPPTTTT!

My HT

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