Health & Physical Fitness/Training Thread

[Win4us]

Can't say I have SS, looks like a pretty fun workout though.

On another note ran 3 1/4 miles tonight, kinda easy too. Getting back to semi sexy bitch mode very soon.

 

[Snydershrugged]

The Ropes have arrived! Here is what the wife and I will be doing daily for the next few months...

We plan to work through all levels from Novice to advanced in order.

https://www.onnit.com/onnit-naked-challenge/?fhs=ellis

ISOMETRIC WARM-UP
warm-up30 Seconds Each
Chair
Down Dog Pump The Feet
Lunge Work The Shoulders Forward
Lunge Work The Shoulders Backward
Plank or 30 Second Pushup

TABATA ROUNDS
TABATA Rounds are 20 seconds of an exercise, followed by 10 seconds of rest.

Novice
Week 1: 2 Tabata Rounds Week 2: 4 Tabata Rounds Week 3: 6 Tabata Rounds

Exercises
Rope Alternating Wave
Standing Squats
Mountain Climbers
Reverse Lunges
Ab Bike

Intermediate
Week 1: 2 Tabata Rounds Week 2: 4 Tabata Rounds Week 3: 6 Tabata Rounds

Exercises
Rope Slams
Alternating Plyo Lunges
Rope Alternating Uppercuts
Quick Burpee
AB Boat Rowing

Advanced
Week 1: 2 Tabata Rounds Week 2: 4 Tabata Rounds Week 3: 6 Tabata Rounds

Exercises
Rope Alternating Wave w/ Alternating Plyo Lunges
Burpee w/ Full Pushup
Rope Jump Slams
Plank Knee Touches (one side per round)
Rope Uppercut Reverse Lunges



My Kung Fu brothers swear by these workouts for working our "fast twitch" muscles and really enhancing cardio burst and flexibility for sparring and both open hand and weapon forms.

I like that its just 15 minutes a day. Coupled with and hour to 2 hrs of Kung Fu practice, I hope to see some results. (Gained some weight recently with all my travel for work and a bit of slacking on diet and overall fitness. Trying to jump start our fitness again using this unique plan)

Thoughts? Any worries that we should consider?

Looking forward to learning from our fitness gurus here at BGO!

 

[Snydershrugged]

The wife and I did our first workout using the ropes and Tabata set format. Holy crap are we sore! Hoping this helps with both Kung Fu fitness and get my weight back under control (Creeping up the last few months. damnit)

 

[Special K]

Since this is the physical fitness tread, but starting 2014 I'm finally able to rejoin a tennis club!! After a year off, I need to brush up on my strokes and game strategy. My main impetus for being wishy washy about joining a club 40 min. away was time and money. But I was just named the head Varsity Men's Tennis coach (yeah, I'm pretty stoked there were enough people who believed in me to get me into the position) at my former high school and I can't start practices looking like a fooooool. Yeah! This is going to be a lot of fun!

The wife and I did our first workout using the ropes and Tabata set format. Holy crap are we sore! Hoping this helps with both Kung Fu fitness and get my weight back under control (Creeping up the last few months. damnit)

This sounds like a great crosstraining plan. Maybe my partner and I can work in on one of out "potpourri" Saturdays where we try to bring practices that are so hard we just see who can hang on long enough before tapping out, lol!

 

[Henry]

Ok, for the next six months I have to seeeriously build up my cardio. I do the P90X cardio workouts regularly but it's not going to be enough. I need to be able to maintain a crazy pace for over two hours. I've been thinking about getting Insanity. Has anyone tried that?

 

[Lanky Livingston]

Ok, for the next six months I have to seeeriously build up my cardio. I do the P90X cardio workouts regularly but it's not going to be enough. I need to be able to maintain a crazy pace for over two hours. I've been thinking about getting Insanity. Has anyone tried that?

Don't know if you're friends with him on (or off) Facebook, but I'm pretty sure John (TLC from ES) has done the Insanity workout.

 

[tshile]

Ok, for the next six months I have to seeeriously build up my cardio. I do the P90X cardio workouts regularly but it's not going to be enough. I need to be able to maintain a crazy pace for over two hours. I've been thinking about getting Insanity. Has anyone tried that?

I'm not familiar with the insanity workout but don't you really need a good 40-60 minutes of working out to do anything significant cardio wise?

It seems to me with the 20 and 30 minute stuff you plateau pretty quickly...

 

[Henry]

I'm not familiar with the insanity workout but don't you really need a good 40-60 minutes of working out to do anything significant cardio wise?

It seems to me with the 20 and 30 minute stuff you plateau pretty quickly...

I think most of the Insanity workouts are at least 45 minutes.

 

[Win4us]

I think most of the Insanity workouts are at least 45 minutes.

Yes they are and you'll be sweating your butt off doing them too.

I took my semiannual pt test today and passed. Good news is I've list 20lbs here, bad news is I'm slower than a dead sloth at running.

 

[Snydershrugged]

week 2 of the tabata style stuff and battle ropes. I really like it. seeing immediate results is cool

 

[Win4us]

week 2 of the tabata style stuff and battle ropes. I really like it. seeing immediate results is cool

Was curious it seems like it would be all shoulders getting the work for the most part. I may break down and get me a set all the same though.

 

[Snydershrugged]

Was curious it seems like it would be all shoulders getting the work for the most part. I may break down and get me a set all the same though.

It actually is putting a good burn on everything in my upper body, especially shoulders, but even Bi's, delts and traps too. Thats just the ropes part though, the rest of the stuff (lunges, squats, mt climbers, etc) are giving it a whole body treatment.

 

[Special K]

Ok, for the next six months I have to seeeriously build up my cardio. I do the P90X cardio workouts regularly but it's not going to be enough. I need to be able to maintain a crazy pace for over two hours. I've been thinking about getting Insanity. Has anyone tried that?

Yes, they are very difficult, high impact, high intensity workout routines. Even the fitness professionals in the videos have marked difficulty completing routines.

If you aren't in pretty good shape going into these workouts, be very careful about over-exerting yourself and injuring yourself, particularly in the beginning. I would recommend to start with (the first month) doing the Insanity only 2-3 times per week then building up from there if you are tolerating the high impact well.

While Insanity workouts are great high intensity workouts, I would personally recommend combining these with longer, steady-state cardio where you stay in the "aerobic" heart rate zone as opposed to the "anaerobic" zone you will be in during much of your Insanity training.

Finally, the best way to efficiently train the cardiovascular system is through use of High Intensity Interval Training (HIIT). You can google stuff about HIIT or even specific HIIT cardio routines, but essentially it's about nearing your HR to anaerobic threshold for ~20 min. This is the most effective, time-efficient way to build up cardiovascular strength (CrossFit is based on this principle). I have several different HIIT workouts that I do once a week on top of my weight training and steady state cardio sessions. If you're interested and/or can't find any on Google or Bodybuilding.com give me a shout out and I'll try to post some of the HIIT routines I've done recently. Good luck!

 

[Special K]

anyone familiar with combat ropes workouts? I ordered some and want to try it out.

Don't know why I was so daft in not putting it together, but I use "battle" ropes in many of my HIIT workouts. I've never done a workout ONLY using the battle ropes, but I typically have them at 1-2 stations in my HIIT circuit. They're pretty intense, especially if you are doing other.

Glad to see you're noticing immediate results. That's always motivating

 

[Henry]

Yes, they are very difficult, high impact, high intensity workout routines. Even the fitness professionals in the videos have marked difficulty completing routines.

If you aren't in pretty good shape going into these workouts, be very careful about over-exerting yourself and injuring yourself, particularly in the beginning. I would recommend to start with (the first month) doing the Insanity only 2-3 times per week then building up from there if you are tolerating the high impact well.

While Insanity workouts are great high intensity workouts, I would personally recommend combining these with longer, steady-state cardio where you stay in the "aerobic" heart rate zone as opposed to the "anaerobic" zone you will be in during much of your Insanity training.

Finally, the best way to efficiently train the cardiovascular system is through use of High Intensity Interval Training (HIIT). You can google stuff about HIIT or even specific HIIT cardio routines, but essentially it's about nearing your HR to anaerobic threshold for ~20 min. This is the most effective, time-efficient way to build up cardiovascular strength (CrossFit is based on this principle). I have several different HIIT workouts that I do once a week on top of my weight training and steady state cardio sessions. If you're interested and/or can't find any on Google or Bodybuilding.com give me a shout out and I'll try to post some of the HIIT routines I've done recently. Good luck!

Thanks. Yeah, I'm only planning on doing them 2 times a week or so ... mixed in with three mile runs and TKD classes. I basically have to be able to spar for about 12 2-minute rounds after an hour and a half of my instructors trying to wear me out with push-ups, sit-ups and various kicking drills. Right now I could probably handle about a third of that.

 

[Special K]

Thanks. Yeah, I'm only planning on doing them 2 times a week or so ... mixed in with three mile runs and TKD classes. I basically have to be able to spar for about 12 2-minute rounds after an hour and a half of my instructors trying to wear me out with push-ups, sit-ups and various kicking drills. Right now I could probably handle about a third of that.

Sounds like fun

Anyway, yeah, for preparation something like that you probably should focus more on high intensity interval training than steady state cardio.

 

[Win4us]

SS how's the rope workout coming along?

Not nearly as much as I wanted but lost 20lbs in the last 2 months. Mostly from running and cutting calories.

 

[Snydershrugged]

SS how's the rope workout coming along?

Not nearly as much as I wanted but lost 20lbs in the last 2 months. Mostly from running and cutting calories.

Hi! Its going really well! I lost 10lbs during the novice 2 weeks phase and started intermediate today.

 

[Win4us]

Hi! Its going really well! I lost 10lbs during the novice 2 weeks phase and started intermediate today.

Holy cow, that's some quick weight loss. Keep it up and you definitely have me interested in buying a set of those now.

 

[Snydershrugged]

Holy cow, that's some quick weight loss. Keep it up and you definitely have me interested in buying a set of those now.

Honestly, the ropes are just part of it. Its a lot like hiit