Fitness thread anyone?

[sr20deTsomeday118]

since january i've put on probably 15 lbs of muscle and taken off around 25 lbs of fat, i was such a piece of lard before then. but im completely different now. all i need to do is work on my gut and im set. started at 239 lbs down to 221, and it feels awesome

[bigbadberry3]

I use them for lifting, and running. I have really flat feet, and they've help a lot. They've also shaved a good chunk of time off my 5k, and added a bit to my squat.

Did you find these online or in a store?

[marlin29311]

I use them for lifting, and running. I have really flat feet, and they've help a lot. They've also shaved a good chunk of time off my 5k, and added a bit to my squat.

Did you find these online or in a store?

You can get them in either place. I know of several stores that carry them.

http://www.vibramfivefingers.com/produc ... ocator.cfm

[Mr1der]

Did you find these online or in a store?

wtf are they?

<---has really flat fee too.

[marlin29311]

Did you find these online or in a store?

wtf are they?

<---has really flat fee too.

They're designed to be "barefeet" shoes. Basically, a minimilistic shoe thats only designed to protect your foot from harm but provide little to nothing else, so there is no heel build up, etc. They're for promoting more natural running/walking gait and overall a more natural approach to shoes.

[RobPaulson]

I would not recommend using these for running unless you know HOW to run in them. Barefeet running is COMPLETELY different than the way most anyone knows how to run.

This technique is called POSE running. Google it, check it out, learn how to do it. Otherwise, you will have nothing but god awful shin splints and awful experience with these shoes.

[bigbadberry3]

Thanks Marlin, I need some solid shoes for deads and cleans. I look like a fool when I take off my shoes at the gym.

[RobPaulson]

Thanks Marlin, I need some solid shoes for deads and cleans. I look like a fool when I take off my shoes at the gym.

epic for power lifting

[marlin29311]

This technique is called POSE running. Google it, check it out, learn how to do it. Otherwise, you will have nothing but god awful shin splints and awful experience with these shoes.

Don't confused POSE with barefoot/forefoot running. While in kind the mechanics are alike, it's still not the same thing.

FWIW, I mid/fore foot strike as I run. Learning does not take that much, but the gradual build up is key to making sure you strengthen your feet/legs. Mostly, the larger injuries that come from switching from a heel strike to a mid/fore foot strike are calf, achillies, and platar flascitis problems.

I really like the Vibrams, but I don't know if I would ever run on a road with them. For walking around and just doing whatever, sure...just not road running. The human body was never designed to run on solid asphalt...we were designed to run on dirt and grass. Thus the need for shoes with some impact absorbsion. Using a minimalist shoe though is still all that's needed. I currently run with Newton Gravitys.

POSE believes that it's fine to run on asphalt barefoot, provided you have the proper form, but IMO the stress you place on your body from absorbing all of the shock instead of having the ground absorb some is not a good idea. But then again, that's why there are a lot of viewpoints on the whole thing.

It's still my belief that heel striking is wrong. Go run barefoot across your lawn...tell me if you land on your heels.

[RobPaulson]

interesting dude, never knew that, great info!!

[Urabus GodofTraction]

I don't know about any pose running, but with the five fingers I run on the balls of my feet.

The first two weeks were rough, my calves were on fire. But now I'm running 3 5ks a week on asphalt, and have been for about a month. Before, even in the best motion-control shoes Asics had to offer, my form was terrible (over pronating) and it was painful to run. These days, my calves still hurt, but it's a "good run" hurt, not pain.

I also love lifting in them. I do some sort of squat every time I lift (4 days a week), and they're money, money, money for them.

I bought them in a store, you really need to try them on for sizing.

[Looneybomber]

I use them for lifting, and running. I have really flat feet, and they've help a lot. They've also shaved a good chunk of time off my 5k, and added a bit to my squat.

Since I don't have near the strength I used to have, you'll not catch me wearing those in the gym. There's an entry fee for wearing something like that and it's called being a bada_s. However, I sure would like to wear them! Once you get a few hundred pounds on your shoulders shoes get so squishy feeling.

For a couple years I used some 10y/o (now about 15y/o)hi-top basketball shoes that the rubber hardened up on and had little to no foam cushioning. They were great!

Go run barefoot across your lawn...tell me if you land on your heels.

Well looking at the sheer musculature differences between the calf and the muscle on the front of your shin (I always forget the name), you can tell that toe is not supposed to be raised much, let alone take repeated heel strikes requiring an accute reflex contraction, thus promoting shin splints.

In HS, I landed flat footed and slowly I've progressed into heel striking with soft knees. I don't know how to explain it, but I keep my knees soft, more bent then usual, in order to cushion the blow and protect my knees a bit. It's slower and takes more energy, but my knees appreciate it. I try to toe strike, but it just feels so weird...like brushing my teeth left handed.

[Ar878]

I liked our health.Nicely you have maintained your body.Its really good to see.I also do lots of exercise to maintain my body.

well said, 'ol chap!

[numbnuts240]

is that so? so, tell me about your car performance chips...

[Urabus GodofTraction]

. There's an entry fee for wearing something like that and it's called being a bada_s. However, I sure would like to wear them!

Well uhh... I guess I'm using them wrong then! I'm certainly the smallest guy at the squat rack (that's actually using it. Folks, you're not supposed to do curls in them!).

[RobPaulson]

Yesterday was my fav workout so far!!

W.O.D
Shoulder Press (deloading week)
5 @ 40%
5 @ 50 %
5 @ 60%
*work on bar speed and technique
then
AMRAP in 2:30
3 Power Cleans, 185/125 pounds
7 Squats
rest 5 minutes

AMRAP in 2:30
3 Thrusters, 95/65 pounds
7 Pull ups
rest 5 minutes
AMRAP in 2:30
3 Deadlifts, 185/125
7 Handstand push ups
rest 5 minutes
AMRAP in 2:30
3 overhead squats, 95/65
7 abmat sit ups

*Scale the weight down to 155/105 or 135/95 for the pulls
Post total reps to comments

I did 95/65/170/65lbs for power lifts.
4.5-4-5-5.5 rounds respectively.

killer workout, super intense, LOVING this program, best $$ ever spent on fitness.

[Empty V]

I hear this... A LOT... but it means absolutely nothing to me. Yes, I get the point of it, but higher reps of WHAT? This is what I'm having trouble with. I need to find an article that gives me like.. 3-5 exercises that work each (major) group of the body: legs, back, arms, stomach.

THEN I can put this lovely phrase that's been DRILLED into my head into use

I don't want to sound like another zealot but CrossFit bro. Muscle confusion and all that good stuff, check out Rob's W.O.D.'s(yeah yeah ha ha)

5/17 W.O.D
looney u reminded me, i found some GREAT crosstraining/lifting shoes, inov8 lite230's, got them in black, totally changed the feel of my power lifting. awesome. couldnt live without now.

Nice bro! Sounds like you're going full force. I've been out for the last 2 weeks but got back in the grove last night and have gone full paleo.

Yesterday's WOD

Buy-In:
TABATA Quarters - add up every rep for a total score
20sec Burpees/push-ups
10sec rest
20sec pull-ups/jumping pull-ups
10sec rest
20sec Wall Balls 20#/14#
10sec rest
20sec Sumo Deadlift High Pulls w/Kettle-Bell 53#/35#/whatever the smaller ones are
10sec rest
REPEAT ONCE

I scored a 56 on this which was low compared to everyone else but I decided to go full RX. I just got my first pull-up a few weeks ago and this was my first time getting 3 in a row. I figured I'd rather go RX and next time will be able to compare scores as my pull-ups improve. I'm guessing I could have been the ballpark of 65+ of I did jumping pull-ups.

Cash-Out:
5 Rounds For Time
Sprint 200m
10 Clapping Pushups
20 jumping Air Squats

I did this in a little over 8min which I was happy with.

Today's WOD

Warm-Up
10 Double Unders (first time I've gotten 3 in a row)
5 Pull-ups
10 Wall Squats - Squat with chest against wall
20 Mountain climbs each leg
3x 200m Sprints - I did 27sec, 31 sec, and 32sec. Really slow IMO but I'm definitely not a runner, more of a walk-to-the-fridger

Buy-In:
1.1.1.1.1 Deadlift PR. I only hit 305lbs today, my last PR was 335lbs. Little sleep and very little working out the last 3 weeks(lots of travel).

Cash-Out
12min AMRAP
20 Box Jumps
15 Wall Balls
10 Knees to Elbows

I completed 3 full rounds and a set of Box Jumps.

Thanks Marlin, I need some solid shoes for deads and cleans. I look like a fool when I take off my shoes at the gym.

A lot of the serious athletes have the 5 Fingers at my "gym" and really dig them. I bought a $30 pair of Chucks which are amazing for lifting but suck for running. I change my shoes usually once during our workouts and wouldn't have to with those. I think I'll break down a drink some more kool-aid.

As of January (when I started crossfit) I've lost 25lbs and just changed my diet to full Paleo so I can break through to the next level of trimming and conditioning. After 2 weeks of full Paleo you notice massive improvements in your in-workout recovery time and your overall performance should take a massive leap forward. I've personally noticed it with 2 of our athletes. If you don't know what Paleo is. google it. It's an amazing diet that focuses on fresh food(nothing processed), low/no sugars, low/no carbs, high protein, and multiple meals a day(no measuring). I made banana blueberry paleo muffins last night and they were bomb.

Yesterday was my fav workout so far!!

killer workout, super intense, LOVING this program, best $$ ever spent on fitness.

Yeah I'm stoked too. How much are you paying a month? I drop $150 for unlimited classes.

[AppleBonker]

I drop $150 for unlimited classes.

Not sure how that information is relevant to this discussion. Also, that kind of money per month is beyond outrageous.

/threadjack

[RobPaulson]

If you don't know what Paleo is. google it. It's an amazing diet that focuses on fresh food(nothing processed), low/no sugars, low/no carbs, high protein, and multiple meals a day(no measuring). I made banana blueberry paleo muffins last night and they were bomb.

Careful there homie, paleo is NOT a 'low carb' diet. a common misconception of paleo is people tend to not do enough research behind the chemistry theories it promotes and just label it a 'low carb' diet. Paleo (at least that my gym promotes) is a 40-30-30 diet, thats protein/carbs/fats. You should be taking in A LOT of carbs if your doing xfit ~5 times a week like me. But that goes along with eating A LOT in general, its all a balancing act. You NEED fats (EVOO, omega-3's, etc), carbs (cauliflower, broccoli, other veggies etc), and proteins (beef, chicken, fish, etc).

You do not avoid carbs, you avoid foods with high glycemic indeces. These can be sometimes hard to spot, for example, banana's actually will spike your insulin production and is one of those carbs you should avoid. Broccoli however, is not. Peanut butter is bad. Peanuts are not true nuts and do not have the same nutritional value as almonds/mac/walnuts, you should be using almond butter instead. things like apples have A LOT of sugar and quite a high glycemic index, also not so good.

^^ now the examples above are extremes, when i say an apple is 'bad', i dont mean its bad FOR YOU. I just mean there are much better carbs that you COULD be eating if your trying to follow paleo.

(its early, if any of that sounds abbrassive i appologize lol, just sharing some knowledge )

Yeah I'm stoked too. How much are you paying a month? I drop $150 for unlimited classes.

ya unlimited for me is $125/mnth. adam, it is worth every penny. and trust me when I say you will never understand why until you try it yourself.

not to mention, due to crossfit my drinking has been reduced to 1-2 times a week, where i used to have 4-6 beers a night before i started. that savings alone has helped me afford the xfit bill every month. not to mention, how fit and healthy i have become from it as well. i still go out and have fun, i just dont have the same desire to drink as i used to.

I thoroughly and whole heartily enjoy going to my crossfit gym, I look forward to it every single day. And on off days, I am sad that I have to rest. It is honestly one of the best things that has ever happened to me. Worth. Every. Penny.

[AppleBonker]

adam, it is worth every penny. and trust me when I say you will never understand why until you try it yourself.

At that cost, I guess I'll never understand it then. I didn't much enjoy when I was paying $50/month for a gym membership. Now, anything more than about $25-30 starts to piss me off.

[RobPaulson]

At that cost, I guess I'll never understand it then. I didn't much enjoy when I was paying $50/month for a gym membership. Now, anything more than about $25-30 starts to piss me off.

to each their own my reptilian brother

[Empty V]

adam, it is worth every penny. and trust me when I say you will never understand why until you try it yourself.

At that cost, I guess I'll never understand it then. I didn't much enjoy when I was paying $50/month for a gym membership. Now, anything more than about $25-30 starts to piss me off.

Thats probably because I don't think you understand what crossfit is. It's not a gym. The only machine should be a rower. The rest are weights, medicine balls, wooden boxes, huge tractor tires, kettle bells, abmats, pull-up bars, a climbing rope and that's about it. I told a diving buddy about it and he was floored by the cost. He's been bugging me about getting back into diving but after doing some research on x-fit he told me that's he'd rather have me stick with it and the price is totally fair. To each their own absolutely. I personally would not be able to make these health gains in a typical gym. I went to a gym for 6 months, sweat a lot, improved my diet and didn't lose a pound.

Rob sorry it was late and I was trying to think x-fit and watch lost. I meant to say starches not carbs and when I said sugars I was referring to added sugars not natural.

[RobPaulson]

Rob sorry it was late and I was trying to think x-fit and watch lost. I meant to say starches not carbs and when I said sugars I was referring to added sugars not natural.

[Urabus GodofTraction]

While I'm not a Kool-Aid drinker, I see some logic behind the high cost of a Crossfit gym membership.

With a normal gym, you're paying to use the equipment, be it a kettlebell or those stupid Smith machines. You get no plan, and most of the time classes and trainers cost extra. Most people aren't motivated enough to benefit from that, and even fewer people are smart enough to have a plan.

With Crossfit, you're paying for a plan and motivation. When you compare it to the cost of a personal trainer, it's a good deal.

[Empty V]

With Crossfit, you're paying for a plan and motivation. When you compare it to the cost of a personal trainer, it's a good deal.

I had a few classes a while back where I was the only one there so they were basically personal training sessions. We had our biggest class ever Monday with 16 athletes. Even with that size of a class the coaches still make sure to observe and comment on each person's performance. They're there to help in every way possible whether it be adjustment to technique/form or motivation. At our box we all egg each other on and help push one another harder. That for me is worth the extra money and a major part of what I couldn't find in a normal gym.

[RobPaulson]

a Kool-Aid drinker

I am. Pass meh the kool aid!

[Empty V]

[rootS13]

Well, figured I would add myself to this thread.

Ive been lifting weights for the past year and a half. I started at 195 lbs and worked my way down to about 175. Im currently around 185 right now.

Im actually going to my first crossfit class on Monday. A good friend recommended it to me and shes going to go with me the first few times

As for the prices, it is a little high to me.. $75 for the two week beginner classes and then $150 a month... but from what ive researched its well worth it.

As far as the lifting, it was on and off for me. I even experimented with some MMA training but that fell through since the trainer kept canceling class. Im hoping that this crossfit will be challenging and interesting enough for me to stay with it.

As for my goals... I want to get my body fat % down.. I dont have a number in mind, but as long as I can obtain a 6 pack, ill be happy. I also want to be able to run 3 miles in under 20 minutes. Thats more of a long time goal, but im going to try my best with it.

So, in short Im 5'7 185lbs and looking to get more lean, build abs, and shorten my mile times.

[bigbadberry3]

Miles times drop the more you run, it's as simple as that. The six pack is the goal that' will take some work. Good luck, have fun!

[Urabus GodofTraction]

Abs are built in the kitchen!