Fitness thread anyone?

[Looneybomber]

As you said, you need to look at quality, not just quantity. That 48 calories to me is useless, because it's pretty much instantly injected into my system, monkeying with insulin levels and absorption. Not a good way to start my day.

You're misinformed.

12g of sugar is negligable when it comes to effecting insulin levels. Sugar's (sucrose) glycemic index is not super high (around 68 depending on where you look), comparable to many fruits and identical to cantalope and honey (depending on where you look). It's also similar to whole wheat bread which can be better or worse than sugar at triggering an insulin spike, depending on the brand.

Moral of the story, 12g of sugar is insignificant to both insulin production (equivilent to eating 4oz yogurt w/fruit) and overall caloric intake (about 1.5-2% of calories consumed daily). Sure it would be better to have it as something other than sugar, which is nutritionally devoid, but it makes eating that cereal possible.

[Urabus GodofTraction]

You're misinformed.

12g of sugar is negligable when it comes to effecting insulin levels. Sugar's (sucrose) glycemic index is not super high (around 68 depending on where you look), comparable to many fruits and identical to cantalope and honey (depending on where you look). It's also similar to whole wheat bread which can be better or worse than sugar at triggering an insulin spike, depending on the brand.

Moral of the story, 12g of sugar is insignificant to both insulin production (equivilent to eating 4oz yogurt w/fruit) and overall caloric intake (about 1.5-2% of calories consumed daily). Sure it would be better to have it as something other than sugar, which is nutritionally devoid, but it makes eating that cereal possible.

Perhaps for your weight and metabolism. I can feel two vs one packets of sugar in my coffee.

And let's not forget about serving sizes. Who pours out one serving (most likely a cup) of cereal? Double that and you're dealing with 24g.

And above it all, for weight loss, no calorie is insignificant. If not physically, psychologically at least.

[Empty V]

I cut out starches completely, no cereal, breads, potatos etc. My breakfast usually consists of egg beaters, sometimes bacon, 1/2 an avocado, a protein shake made with almond milk and my daily dose of fish oil. I get my fish oil and protein shakes from Stronger Faster Healthier. I've also lowered my sodium intake by a lot. There's lots of seasonings that you can use so you don't miss the salt. Lunch is usually the same as breakfast and dinner is usually chicken, fish or steak plus a salad.

[Looneybomber]

And above it all, for weight loss, no calorie is insignificant. If not physically, psychologically at least.

Well, I guess that's true. Any little bit, no matter how insignificant, can help.

[rootS13]

Todays Warm up:
AMRAP 15-15-15-15
Butterfly Situps
Supermans
Floor Sweeps
Squats

The WOD:
12 Minutes AMRAP KB Swings/ Medicine Ball Runs
- It was a partner workout, one would lift the KB, while the other ran around the parking lot. Then we would switch. Every minute we would stop and do 5 push ups. Total KB swings - 151 @ 24 lbs. Medicine Balls were 20 lbs.


On a side note, Im going to start the Paleolithic diet in the next few days. Its going to be quite interesting. I figure Ill start one meal at a time, and then in about 9 days, Ill be following the diet fully.

[RobPaulson]

woke up sort of sick on saturday, just a sore throat and cough so I went for the WOD anyway (no fever or anything, kind of odd like that).

we got these new "axle" bars in, they r sweet, used them for this workout (axle bars are like really wide 20lb Olympic bars, like this http://www.youtube.com/watch?v=_uy7DvnC898 )

"Headbanger"
25 minute AMRAP
400 meter run
5 Axel Deadlifts, 250/155
10 CTB Pull ups
15 Wall Balls
20 meter farmers carry, 115/75 per hand

went through with 4.5 rounds, was beasting it. Sunday was my day off, and thank god for that, because i woke up with swollen glands and a chest full of nastiness. i have no idea where this congestion came from, my nose is clear, i dont have any feverish or flu feelings, just a totally congested chest.

hoping it just goes away... but of course this goes down w hen i have 5 days until my adventure in maine... leaving on saturday. i better be healthy by then. been planning this trip for like 8 months now...

[AppleBonker]

When did this turn into a pure crossfit thread?

[RobPaulson]

when everyone else ran away because their workouts couldnt hold a candle to xfit routine?

wops did i say that...

[AppleBonker]

I'd appreciate it if you left out the racial slurs.

[numbnuts240]

[Urabus GodofTraction]

when everyone else ran away because their workouts couldnt hold a candle to xfit routine?

wops did i say that...

Heeey, hooooo, Cooool-Aiiiid!

[RobPaulson]

kekeke reminds me of this

[marlin29311]

when everyone else ran away because their workouts couldnt hold a candle to xfit routine?

wops did i say that...

No one wants to hear about how I ran 10 miles on saturday and then did a back, shoulder, bicep workout for an hour at the gym, so I don't really post anymore.

Anywho, I'll have fun doing this in November:

www.toughmudder.com

[RobPaulson]

No one wants to hear about how I ran 10 miles on saturday and then did a back, shoulder, bicep workout for an hour at the gym, so I don't really post anymore.

LOL relax homie i was just phukn around, it was more of a comical jab at adam than anything else

Anywho, I'll have fun doing this in November:

http://www.toughmudder.com

and that looks BADASS dude!! hahaha i want to do something like this in a year or so once i've really spent some time getting in shape! def let us know how it goes!

EDIT:
Found a pic of our axle bars =P

[marlin29311]

No one wants to hear about how I ran 10 miles on saturday and then did a back, shoulder, bicep workout for an hour at the gym, so I don't really post anymore.

LOL relax homie i was just phukn around, it was more of a comical jab at adam than anything else

Anywho, I'll have fun doing this in November:

http://www.toughmudder.com

and that looks BADASS dude!! hahaha i want to do something like this in a year or so once i've really spent some time getting in shape! def let us know how it goes!

LOL no worries dude, I'm just messin too. But since I don't have much to add to the X-fit stuff, i just don't post much.

I'm pretty pumped about the race too...3 weeks after the Marine Corps Marathon, so I'm sure I'll not be shot for it. Looks like a ton of fun

[Looneybomber]

No one wants to hear about how I ran 10 miles on saturday

I dislike you. I'm hoping to run 10 miles and bike 30 miles this WEEK! It's all contingent on my ankle and knee and that's after I had to stop doing calf raises.

[marlin29311]

Fore/midfoot striking!

Serioulsy, running with a more natural gait fixes so many problems runner incur. My fiancee used to have bad knee pain after running, and I got her to switch to Newton's as well, and she no longer runs with any knee pain.

Shortening your stride and striking on the mid/fore foot can drastically reduce leg pain and overall injury.

http://www.runnersworld.com/article/0,7 ... -6,00.html

[RobPaulson]

ya, and it severely increases foot/calf pain when u start and have to get adjusted after heel striking for years, FML

(to be more specific, it hurts cause your muscles have to get used to it, not cause it causes bad pain)

[marlin29311]

ya, and it severely increases foot/calf pain when u start and have to get adjusted after heel striking for years, FML

(to be more specific, it hurts cause your muscles have to get used to it, not cause it causes bad pain)

Haha veerrrrrrrrrrrrry true...your legs aren't used to being used that way...you have to build up.

Newton has a lot of good guidelines and training tips to help with the transition...I know when I started, your runs go from 1 mile in the new shoes to running the rest in your old...and then you gradually build up until you don't feel pain/soreness in your calfs/lower legs. A lot of people go at it too hard and get plantar flascitis, achillies pains, and ankle/calf soreness. Now, I run as far as I want without issues.

http://www.newtonrunning.com/run-better ... al-running

[RobPaulson]

ack ya, i did have some achillies pain, damn xfit coaches makin us run...

worst part is we run on pavement, not the best medium for such an activity. wish we could run barefoot on grass... thats the best.

[Looneybomber]

Yesterday I did my back/bi workout, rode 5.5 miles, ran a 5k, went to do another 5.5 on the bike, but my knee and ankle were sore.
Today I had to cut my quad workout short and skip cardio all together due to knee pain. Another night of sitting on the couch icing.

ack ya, i did have some achillies pain, damn xfit coaches makin us run...

worst part is we run on pavement, not the best medium for such an activity. wish we could run barefoot on grass... thats the best.

I highly encourage you to wear socks or something to protect your skin. Every once in a while I will step in dog poop and get mad because I'll have to wash my shoe off before I can go in the house. If I stepped in dog poo bare foot...

[rootS13]

Warm up:
Power Clean 5 sets of 3
Shoulder Press 5 sets of 3

WOD
20 Wall Balls 14lb
15 Box Jumps 24"/20″ Box
10 Push Ups
5 Burpee Pull ups

4 Rounds for Time: My time: 15:43

I actually finished the WOD first in the group. The closest time after mine was 18 minutes.

This s*** is becoming addicting.

[Looneybomber]

4 Rounds for Time: My time: 15:43

I actually finished the WOD first in the group. The closest time after mine was 18 minutes.

This s*** is becoming addicting.

I've not looked into this crossfit thing too much, but how many minutes/day are you actually working out? I keep seeing all these workouts doing various exercises and then getting done in no time. Do you do anything else after wards? Do you take a 5 min break and do it all over again?

[RobPaulson]

@ looney...
my xfit routine goes like this:

5:20 i walk into the gym and change

5:25 i do shoulder mobility stretches to loosen up my shoulder for 5mins

5:30 the instructors do their shout-outs for class, everyone gathers and begins to stretch
-stretching concists of lunge progression (hug ur knee, drop into a lunge, put ur forearm to the ground, hold, posture up into a lunge, hold, straighten legs and do a hamstring stretch over front leg), 90degree quad stretch on a wall, inch worms 3-2-1-2-3, then some skip/run high knees and butt kick drills. you are dripping sweat by the time u finish this warmup LOL... hence the phrase "our warmup is your workout"

5:45 we are getting weight ready for the 'skill set', this is where we find 1 rep maxes, and work on form for different lifts. usually consists of 3-4 sets of 5 reps each of the given lift.

~6pm, we begin the WOD. which is what you are seeing as the 'timed portion' of the workout. this is when ur instructer sets the clock at the front of the gym and everyone goes all out crazy intense.
finish up by 630, cause the next class is gettin rdy to do the same thing.

[Empty V]

I've not looked into this crossfit thing too much, but how many minutes/day are you actually working out? I keep seeing all these workouts doing various exercises and then getting done in no time. Do you do anything else after wards? Do you take a 5 min break and do it all over again?

I've started a thread dedicated to CrossFit if anyone is interested: Crossfit & Paleolithic

Every CrossFit is different but they should all follow the same principles. Here's what we did yesterday and is typical of our workouts. I've got friend who go to CrossFit Oahu and they do little to no warm-up and stretching and their athletes are phenomenal. So it's all about what the coaches feel is the best and safest workouts for their athletes.

Row 500m, Run 3min or Jump rope 3min.
Hang on Bar 30sec
Shoulder Openers + Good Mornings

Warm-Up 2 Rounds
5 Pull-Ups
Bear Walk Across Floor
10 Sit-Ups
Crab Walk Across Floor

Various Stretches

Buy-In
Dead Lift Practice:
5-5-5
Myself and a few other stayed with 185 because we were focusing on form opposed to getting a PR (Personal Record).

Rx Cash-Out W.O.D.
30-20-10
SDHP (Sumo Dead Lift High Pull) 53# Kettle Bell
Wall Ball 20#
Walking Lunges with 45# Plate

My Modified Cash-Out W.O.D.
30 SDHP 53#
2:00 Plank
1:30 Tuck Hang + L-Sits on Parallettes

20 SDHP 53#
1:30 Plank
1:00 Tuck Hang + L-Sits on Parallettes

10 SDHP 53#
1:00 Plank
0:30 Tuck Hang + L-Sits on Parallettes

Lots of stretching immediately after catching your breath including some yoga moves like up-dog down-dog.

[rootS13]

I think Bear walks so far are my favorite routine. Its unbelievable how much fun it is.

[Looneybomber]

I think Bear walks so far are my favorite routine. Its unbelievable how much fun it is.

Do them down 5 flights of stairs, hop back up, and repeat.
While my son was in the hospital, I did that at the place I was staying at. I'm glad the building wasn't any taller!

[rootS13]

Well, thank God, theres no stairs at my gym.

[nissangirl74]

In case anyone is interested in anything besides Crossfit (j/k guys ), here is some info that I ran across today. I have really started watching what I eat and knowledge is power. We don't eat out a lot, but when we are on the road, we don't always have a choice. For anyone who still likes a good burger every now and then, be sure to read this. Some of them are worse than I ever imagined.

http://health.yahoo.net/experts/eatthis ... erica-2010

[Urabus GodofTraction]

It's the Eat This, Not That guy! Good book.