Health & Physical Fitness/Training Thread

[Special K]

Killed it yesterday earning 7,373 Fuel Points on my Nike Fuelband. My best day ever! Really excited about that.

CrossFit Benchmark Test last night:

1 min ea. exercise then move directly to next exercise without break. At end of set, 1 min. break. 3 sets total. *Do as many reps as you can at each station, add up total # of reps at end of workout.

- Kettle Bell Summo Deadlift High pull
- Push-ups
- Rowing for calories
- Barbell shoulder press
- Burpee with push-up to box jump
- Hanging leg raises (knee to elbow)
- 25 lb. ball squat thrust

Definitely had a hard time with this routine, but I improved and was able to complete over 40 more reps overall than when I took the test at the beginning of April which I'm very satisfied with.

It may sound stupid but when i consistently do squat thrusts my core get a helluva lot stronger. Seem to help me out on pt test situps.

Not stupid at all. Compound full-body exercises like that engage a person's core for stability. I've noticed my core has gotten a lot stronger since joining CrossFit b/c we do so many compound moves that require core strength.

I cannot get through that damn ab ripper workout to save my life - I absolutely hate it!

I think I'm going to borrow that from my brother tonight. I'll report back where in the routine I gas out. I'm thinking about @ the 1 minute mark the way I'm feeling today

Such a nice feeling last night when I realized I was able to handle the difficult "stance forms" (holding crazy deep stances for minutes at a time) without getting "sewing machine leg" like most of the class!

Progress!

Sewing machine leg, lol. Good job, those types of poses are killer. I've done deep stance poses in my SIL's power yoga classes and usually end up collapsing before the rest of the class. I take solace in the fact I take the class once a month and the rest of the people in class are serious yoga devotees... Yeah. That's what I tell myself at least

 

[Snydershrugged]

Sewing machine leg, lol. Good job, those types of poses are killer. I've done deep stance poses in my SIL's power yoga classes and usually end up collapsing before the rest of the class. I take solace in the fact I take the class once a month and the rest of the people in class are serious yoga devotees... Yeah. That's what I tell myself at least

You are incredible with the Cross-fit! Awesome job! (That also goes to all of our P90x guys too) I know first hand how tough those workouts are and that you have stayed diligent is a credit to you all!)

I was actually a little extra happy about the stance form workout because I have had a ton of pain in my left knee area since I tore my ACL (minor tear, but pain forever it seems). Just being able to do the exercises without tears is huge for me!!

 

[Boone]

I'm heading into week 3 of P90X which I fondly refer to as the 'injury phase'. Achilles sore, back sore, traps sore, wrists sore, but on a positive note, my tongue and scalp feel almost normal.

Chest and back last night, the dreaded Plyometrics tonight. I am feeling stronger and I'm shedding lbs which makes it all easier.

 

[Win4us]

Damn SK, like Shrugged said you're killin it with Crossfit. With those style workouts you'll be ripped in no time....if you aren't already.

 

[Win4us]

Womens Crossfit Games final on ESPN 2....giggity.

 

[Snydershrugged]

Remember when I was all proud of being able to do that nasty stance form stuff well, finally?

I guess Sifu saw that as well, so now I get to hold a 30 lb 7 ft long Trident spear during it "to make it more interesting" he said! LOL.

If I dont end up in much better condition it will only be because I died!

 

[McD5]

Yesterday:

30 reps of tv remote control lifts. Switching hands randomly.

20 reps of rolling from one side to the other on the couch.

7 hours of high intensity chair sitting at work. Elbows resting on desk for less leverage.

 

[Win4us]

Yesterday:

30 reps of tv remote control lifts. Switching hands randomly.

20 reps of rolling from one side to the other on the couch.

7 hours of high intensity chair sitting at work. Elbows resting on desk for less leverage.

Make sure you're hydrated and stretching in between sets.

 

[Snydershrugged]

Down a solid 15lbs. And i say solid because it is fluctuating from that number.
Posted via BGO Mobile Device

Kick ass Mike! Great job brother!

 

[Win4us]

Oh wow that is good news Mike...keep it up man.

 

[Boone]

Down 10 lbs, at least 10 more to go.

 

[Snydershrugged]

Down 10 lbs, at least 10 more to go.

It's melting off! Great job!!!

 

[Win4us]

Good job Boone! And everyone else who's losing too...keep it up!

 

[Snydershrugged]

Today's workout was Salute (Kung fu short form), Reeling Silk (Long series of stretching exercises akin to tai chi) , Lo Han Sao (longer Kung Fu combat form), Kung training (strength training for shoulders, back and general upper body also works on 1 inch power), push ups, crunches, leg lifts, oblique crunches, curls, tricep presses, shoulder raises, squat thrusts, 20 minutes on the Muk Jong (wooden dummy), 10 minutes punching Bob (Punching dummy), long pole (8 ft staff) exercises and form, Sil Poon Sau (wing chun combat form), then an hour walk when the rain lets up, and the rest of the day smooth as silk!


I will get in shape damnit, just wish it would hurry up! Either way this has been not only good for my body but great for my soul and emotional well being (which were actually worse off than my sad 41 yr old body!)

 

[Boone]

Shoulders and arms last night, too cool for a ride today so going to put the bike on my stand and do a couple of hours indoors.

 

[Snydershrugged]

 

[Special K]

Did P90X Core-something today with my sister and friends. Definitely a good workout, but I couldn't do as many of the side planks on my right side, chaturanga push-ups or regular push-ups he was asking for, in fact, I couldn't do most of them because of my dang shoulder. I tried to supplement different core exercise in for the ones that put pressure on the shoulder, but I don't think I got as kick ass of a workout as I would have being able to follow everything exactly. :/

I think we're doing the cardio P90X tomorrow...

 

[Boone]

You just have to sub where you can't do it or are limited. Do your best and forget the rest

 

[Snydershrugged]

I'm contemplating trading out my office chair for a yoga ball chair to force more work on my core while at work.

Has anyone tried this at all?

Pros - Cons?

Is it even worth the hassle?

 

[Henry]

Did 5 mph/8 mph intervals again today. Pushed the first 8 mph interval up to six minutes. Survived it and it was actually a little easier than last week.

Next week I'll try pushing the second interval up to 6 and see how it goes.