What training are you doing/have done today?
Discussion
)Well just got home from a X-Fit competition, brilliant day and another one of those "yep I'll do it events".
Lost BMW thread about the competition being shown on Eurosport and watching thrusters and muscle ups really motivated me to give it a go.
So last Tuesday a lad I worked with a while ago e-mailed me to see if I'd be up for a "throwdown" this Sat he needed a team of 3 and there were 3 Work Outs of the day.
1 of the guys I done it with is a cage fighter and physio for a living the other is a powerlifter so a mixed bag.
First workout was a 750m row, 75 burpees clap above head when on floor and above head when you jump up, 750m row then 75 press ups hands come off floor when down full extension of elbow when up, 750 row then 75 jumps onto a 62cm box, bloody imitating but once you got the flow was fine. This was to be completed in 15 minutes as a team.
20 minutes rest then it was "hangtough" 2 of you hung on frame one done as many squats as possible, you had 4 minutes to complete, hips dropping below knee crease, when you changed it was 2 burpees as a team.
30 minutes rest and WOD 3 was an absolute killer, I'm not exaggerating I've done some cheeky events but this had me gasping.
As a team, 1 person pushes a 90kg sledge 50m, then number 2 then number 3, from there its 30 overgrasp heaves/chins, then run into the gym 60 thrusters with 50kg (only practiced these once), 10 x 15ft rope climbs, then 60 kettlebell swings with 24kg taking the kettlebell fully above the head stopping and back through the legs (first time I'd done that), 40 toes to bar, then sledge pushes each, 40 thrusters, 10 rope climbs (I was blowing now, I've done a charity 12 hour rope climb and it felt easier!), then 40 kettlebell swings, 30 toes to bar, 50 thrusters finishing with sledge pushes 25 minutes to complete. We actually won our heat on that one, I said at the start I'd do 2 rope climbs to Daves 1 on the first one, while Billy rested, bit of a mistake but we all had our better disciplines, mine was ropes.
So glad I done it so cheers Lost for posting X Fit comp thread up, great day, my legs are frictioned burned and cut to bits from ropes, legs are DOM'd up already.
My technique was to strict on heaves/chins people were "kipping" in my opinion people didn't have full control on box jumps, so I understand the criticisms with form now. Everyone was friendly and clapped others on.
I bumped into a lad who teaches PE in Kingston Upon Thames and he was telling me his wife is a physio there and has a high amount of patients from crossfit, more than Triathlons, poorly conditioned gym users exercising with poor technique, he also said for a X-Fit qualification its a 2 day course! So no wonder really.
However glad I done it as I drove there I just thought "great a days training". As I drove back I thought "F ** k me I'm going to feel that in the morning".
So until the next one I'm really buzzing. Oh we came 9th out of 25 teams which considering we hadn't really trained for it and all mid to late thirties I was pleased with.
Lost BMW thread about the competition being shown on Eurosport and watching thrusters and muscle ups really motivated me to give it a go.
So last Tuesday a lad I worked with a while ago e-mailed me to see if I'd be up for a "throwdown" this Sat he needed a team of 3 and there were 3 Work Outs of the day.
1 of the guys I done it with is a cage fighter and physio for a living the other is a powerlifter so a mixed bag.
First workout was a 750m row, 75 burpees clap above head when on floor and above head when you jump up, 750m row then 75 press ups hands come off floor when down full extension of elbow when up, 750 row then 75 jumps onto a 62cm box, bloody imitating but once you got the flow was fine. This was to be completed in 15 minutes as a team.
20 minutes rest then it was "hangtough" 2 of you hung on frame one done as many squats as possible, you had 4 minutes to complete, hips dropping below knee crease, when you changed it was 2 burpees as a team.
30 minutes rest and WOD 3 was an absolute killer, I'm not exaggerating I've done some cheeky events but this had me gasping.
As a team, 1 person pushes a 90kg sledge 50m, then number 2 then number 3, from there its 30 overgrasp heaves/chins, then run into the gym 60 thrusters with 50kg (only practiced these once), 10 x 15ft rope climbs, then 60 kettlebell swings with 24kg taking the kettlebell fully above the head stopping and back through the legs (first time I'd done that), 40 toes to bar, then sledge pushes each, 40 thrusters, 10 rope climbs (I was blowing now, I've done a charity 12 hour rope climb and it felt easier!), then 40 kettlebell swings, 30 toes to bar, 50 thrusters finishing with sledge pushes 25 minutes to complete. We actually won our heat on that one, I said at the start I'd do 2 rope climbs to Daves 1 on the first one, while Billy rested, bit of a mistake but we all had our better disciplines, mine was ropes.
So glad I done it so cheers Lost for posting X Fit comp thread up, great day, my legs are frictioned burned and cut to bits from ropes, legs are DOM'd up already.
My technique was to strict on heaves/chins people were "kipping" in my opinion people didn't have full control on box jumps, so I understand the criticisms with form now. Everyone was friendly and clapped others on.
I bumped into a lad who teaches PE in Kingston Upon Thames and he was telling me his wife is a physio there and has a high amount of patients from crossfit, more than Triathlons, poorly conditioned gym users exercising with poor technique, he also said for a X-Fit qualification its a 2 day course! So no wonder really.
However glad I done it as I drove there I just thought "great a days training". As I drove back I thought "F ** k me I'm going to feel that in the morning".
So until the next one I'm really buzzing. Oh we came 9th out of 25 teams which considering we hadn't really trained for it and all mid to late thirties I was pleased with.
Edited by 996 sps on Saturday 27th October 19:08
@996
Seriously mate, that looks like torture !
Well done on 9th out of 25 teams, surely that was an elite competition as I don't think the average gym goer would get through half of that.
Another full body workout today.
Kb swings 3x25
Circuit with no rests between exercises, 4 rounds.
Db curls x15
Hands off push ups x15
Bb thrusters x15
Bb squats x15
Bb rows x15
Bb RDL x15
Kettlebell sdlhp x15
06:15 this morning.
10 mins on X trainer (level 7-10)
3x15 reps 42.5 KG leg extentions
2x20 50KG abs and thigh crunches.
3x15 25KG shoulder press.
3x15 35KG upper back pulls.
2x15 30KG delts extentions.
3x15 50KG chest press.
20 mins on the treadmill, 2:15 @ 6.5 kph then 1:45 @ 13.5 kph.
4x20 sit ups on stabillity ball.
3x15 32.5KG pectoral press.
3x10 45KG lateral pulls.
10 mins on X trainer (level 7-10)
3x15 reps 42.5 KG leg extentions
2x20 50KG abs and thigh crunches.
3x15 25KG shoulder press.
3x15 35KG upper back pulls.
2x15 30KG delts extentions.
3x15 50KG chest press.
20 mins on the treadmill, 2:15 @ 6.5 kph then 1:45 @ 13.5 kph.
4x20 sit ups on stabillity ball.
3x15 32.5KG pectoral press.
3x10 45KG lateral pulls.
This afternoon after work:
Flat dumbbell chest press. Warm up 12kg, 26kg x 8 reps, 38kg x 6 reps, 3 sets of 30kg x 8 reps
Incline dumbbell chest press. 30kg x 8 reps, 2 sets 26kg x 8 reps, burnout on 20kg dumbbells 15 reps
Decline barbell press. 3 sets 60kg
Dumbbell flys. 12kg x 10 reps. 14kg x 10 reps, 16kg x 10 reps
Cable crossover. 3 sets 10kg x 10 reps
Tricep pushdown/Reverse tricep pulldown superset. 4 sets 8 reps of each
Tricep kickbacks. 3 sets
Was going to go for a run as well but felt really dehydrated. Will ensure I keep up with my fluids tomorrow as I have some time to take off my 5k time.
I am making progress with chest press weight. Used to struggle with 30kg dumbbells but now up to 38s. Bit of a pain going on my own as a lot of energy is wasted lifting them onto my knees to start off with!
Flat dumbbell chest press. Warm up 12kg, 26kg x 8 reps, 38kg x 6 reps, 3 sets of 30kg x 8 reps
Incline dumbbell chest press. 30kg x 8 reps, 2 sets 26kg x 8 reps, burnout on 20kg dumbbells 15 reps
Decline barbell press. 3 sets 60kg
Dumbbell flys. 12kg x 10 reps. 14kg x 10 reps, 16kg x 10 reps
Cable crossover. 3 sets 10kg x 10 reps
Tricep pushdown/Reverse tricep pulldown superset. 4 sets 8 reps of each
Tricep kickbacks. 3 sets
Was going to go for a run as well but felt really dehydrated. Will ensure I keep up with my fluids tomorrow as I have some time to take off my 5k time.
I am making progress with chest press weight. Used to struggle with 30kg dumbbells but now up to 38s. Bit of a pain going on my own as a lot of energy is wasted lifting them onto my knees to start off with!
First training since getting back from holiday with the kids - aim to burn some of the junk diet sugars out of the system:
Seated pulldowns = 180lb - 1 x 300 non stop, truly non-stop with a mix of slow reps and fast, explosive reps and narrow palms in grip pulling to the lower waist and palms forward wider reps pulling back to the hips (independent handle grips so instant changes possible).
Inspired by 996's torture - not saying this was as hard by any means, just kept in minds what he went through every time, often, I wanted to quit I thought about that to shame me into hitting the target, one of those mind game ones where you keep wondering if you'll be able to hit it and how not to quit when it gets so hard.
Just about fell off the seat at the end feeling dizzy and sick with hands red raw and lats wrecked. Think I'll feel it tomorrow.
Seated pulldowns = 180lb - 1 x 300 non stop, truly non-stop with a mix of slow reps and fast, explosive reps and narrow palms in grip pulling to the lower waist and palms forward wider reps pulling back to the hips (independent handle grips so instant changes possible).
Inspired by 996's torture - not saying this was as hard by any means, just kept in minds what he went through every time, often, I wanted to quit I thought about that to shame me into hitting the target, one of those mind game ones where you keep wondering if you'll be able to hit it and how not to quit when it gets so hard.
Just about fell off the seat at the end feeling dizzy and sick with hands red raw and lats wrecked. Think I'll feel it tomorrow.
Edited by Lost_BMW on Tuesday 30th October 20:46
Chaps,
When talking about nutrition/diet it is often said that you are much better making up your chosen macros with actual food rather than supplements. Can someone explain to me why this is? I'm not disagreeing just interested!
If I made up a shake with (x) protein, (x) carbs and (x) fats, why would the same intake from a proper meal be more beneficial? With regards to building lean muscle...
When talking about nutrition/diet it is often said that you are much better making up your chosen macros with actual food rather than supplements. Can someone explain to me why this is? I'm not disagreeing just interested!
If I made up a shake with (x) protein, (x) carbs and (x) fats, why would the same intake from a proper meal be more beneficial? With regards to building lean muscle...
N88 said:
Chaps,
When talking about nutrition/diet it is often said that you are much better making up your chosen macros with actual food rather than supplements. Can someone explain to me why this is? I'm not disagreeing just interested!
If I made up a shake with (x) protein, (x) carbs and (x) fats, why would the same intake from a proper meal be more beneficial? With regards to building lean muscle...
FWIW I've spent significant periods living on protein shakes and bars and lost weight, kept muscle and/or strength + fitness/sporting capacity for a reasonable time and sometimes gained either for at least moderate time periods. In the better times I've also had fruit (mainly bananas and apples) and salad - sometimes (force myself) to have veg too, but sometimes very little of these for weeks on end.When talking about nutrition/diet it is often said that you are much better making up your chosen macros with actual food rather than supplements. Can someone explain to me why this is? I'm not disagreeing just interested!
If I made up a shake with (x) protein, (x) carbs and (x) fats, why would the same intake from a proper meal be more beneficial? With regards to building lean muscle...
But I'll probably die of bowel cancer or something. Serioulsy, I am worried about the long term effects of how much time I've spent doing this and suspect I'd be better off if I added more 'real food' for the fibre and mineral/vitamin content. I'm doing that better now and do have vitamin and mineral supplements and have started to add in the Actimel type bacterial 'aids'(?) from time to time but suspect such a limited diet can't be ideal even if it hasn't killed muscle over night.
Hoofy said:
Lost_BMW said:
Seated single arm press - 200 reps
Single arm lateral raises - 150 reps per side, standing; 55 non stop then batches to target (plate held out from rim so a bit of added 'weight' from the leverage, honest!)
Standing single arm front raises - 50 reps per side, non-stop,
It's interesting to see your experiences. Out of interest, can you list your 1RMs for each exercise and how many reps of 5kg you can do?Single arm lateral raises - 150 reps per side, standing; 55 non stop then batches to target (plate held out from rim so a bit of added 'weight' from the leverage, honest!)
Standing single arm front raises - 50 reps per side, non-stop,
Did 100 per side and then 100 front raises per arm with the same plates.
A bit disappointed with how hard it was and to not be able to hit 100 without a pause but probably shouldn't be as it does cause a lot of lactic/burn and you edge into that concrete in the limbs feeling. With your climbing experience you'd probably be pretty adept at this and it doesn't depend on the outright (low rep) strength of heavier guys.
Regarding protein shakes, I use Total Gainer from My Protein. With the rowing training I was doing I found my weight was gradually dropping as I was clearly using more calories than I was eating - and being skinny I can't afford to lose weight, indeed I wanted to bulk up! So I've started eating more generally - proper cooked lunch (with pudding!) and dinner. After training I use the Total Gainer which when mixed with milk gives a good 700 calorie boost! I've put on about 7lb in about the last 6 weeks since forcing myself to eat more, so I guess it's doing something 
But I would use these shakes as a supplement to a normal healthy diet rather than a meal replacement.
But I would use these shakes as a supplement to a normal healthy diet rather than a meal replacement. Lost_BMW said:
Right, just had a go as my second session today - atarted with standing single arm laterals with the 5Kg rubber covered hex plate, managed 82 non stop on the right side (left done after lagged a bit) then changed grip to hold it within the hand rather than extended out from the rim which is a lot easier and did the 18 to make 100. All reps start from a dead hang position at the thigh (plate extending to below the knee) then straight out with minimal elbow bend to just above shoulder height, around ear level.
Did 100 per side and then 100 front raises per arm with the same plates.
A bit disappointed with how hard it was and to not be able to hit 100 without a pause but probably shouldn't be as it does cause a lot of lactic/burn and you edge into that concrete in the limbs feeling. With your climbing experience you'd probably be pretty adept at this and it doesn't depend on the outright (low rep) strength of heavier guys.
Interesting stuff - what's your 1RM then? Bet your shoulders hurt this morning. Did 100 per side and then 100 front raises per arm with the same plates.
A bit disappointed with how hard it was and to not be able to hit 100 without a pause but probably shouldn't be as it does cause a lot of lactic/burn and you edge into that concrete in the limbs feeling. With your climbing experience you'd probably be pretty adept at this and it doesn't depend on the outright (low rep) strength of heavier guys.
Climbers don't really use their shoulders apart from when belaying.
Hoofy said:
Lost_BMW said:
Right, just had a go as my second session today - atarted with standing single arm laterals with the 5Kg rubber covered hex plate, managed 82 non stop on the right side (left done after lagged a bit) then changed grip to hold it within the hand rather than extended out from the rim which is a lot easier and did the 18 to make 100. All reps start from a dead hang position at the thigh (plate extending to below the knee) then straight out with minimal elbow bend to just above shoulder height, around ear level.
Did 100 per side and then 100 front raises per arm with the same plates.
A bit disappointed with how hard it was and to not be able to hit 100 without a pause but probably shouldn't be as it does cause a lot of lactic/burn and you edge into that concrete in the limbs feeling. With your climbing experience you'd probably be pretty adept at this and it doesn't depend on the outright (low rep) strength of heavier guys.
Interesting stuff - what's your 1RM then? Bet your shoulders hurt this morning. Did 100 per side and then 100 front raises per arm with the same plates.
A bit disappointed with how hard it was and to not be able to hit 100 without a pause but probably shouldn't be as it does cause a lot of lactic/burn and you edge into that concrete in the limbs feeling. With your climbing experience you'd probably be pretty adept at this and it doesn't depend on the outright (low rep) strength of heavier guys.
Climbers don't really use their shoulders apart from when belaying.
Shoulders a bit stiff but not so bad as I expected - managed a 20 min non stop bag session at lunchtime, forearms and lats more sore but still nothing special. One rep max for laterals around 60lb I guess, given I can still rep 55lbs, if a little loose after the firsat few these days, used to be around 75lb. Might do a test in a few days. Had a guy in our gym who could do very strict laterals with 90lb 'bells which seemed pretty good.
Anyone used, got any experience of or thoughts about this?
http://shop.leisurelinesgb.co.uk/index.php?app=eco...
Wondering about spicing up the push ups and what to add at Christmas now I've no bench etc. and though I'm sure it's a very overpriced novelty if the cash is given to me it looks quite versatile.
http://shop.leisurelinesgb.co.uk/index.php?app=eco...
Wondering about spicing up the push ups and what to add at Christmas now I've no bench etc. and though I'm sure it's a very overpriced novelty if the cash is given to me it looks quite versatile.
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