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Old 12-18-2012, 09:08 AM   #3801
Neek
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So I finally had the embarrassing moment that I hoped would never happen. I was doing a heavy front squat wod today (5 rounds of 10x155lbs FS and 300 meter row) and during the last set as I was going to the bottom of the squat, my body decided to let one rip.of course it happened as my coach and 2 friends were next to me looks like it is time to look for a new box
Least you didn't crap yourself. I've seen that.
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Old 12-18-2012, 09:27 AM   #3802
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Lmao!!!
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Old 12-18-2012, 09:32 AM   #3803
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Originally Posted by Neek View Post
Least you didn't crap yourself. I've seen that.
if that ever happens to me, i am done with CF.

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Lmao!!!
yeah yeah laugh away
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Old 12-18-2012, 10:00 AM   #3804
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It's not CrossFit just lifting heavy weight
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Old 12-18-2012, 10:03 AM   #3805
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There's giving 100%.

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Least you didn't crap yourself. I've seen that.
And there's giving 110%.
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Old 12-18-2012, 10:13 AM   #3806
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It's not CrossFit just lifting heavy weight
fine, i will give up lifting in general. j/k, i know that this is actually quite common, still very embarrassing.

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There's giving 100%.



And there's giving 110%.
if that's giving 100%, i am ok with staying at 99%.
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Old 12-18-2012, 01:04 PM   #3807
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Seems easy enough to laugh off. Duecing the shorts tho.
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Old 12-31-2012, 11:22 AM   #3808
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Since I don't belong to a box, mostly working out at an "ordinary" gym, and then sometimes at home, I don't have the ability/equipment to strictly follow CF programming. I've got a list of all the girls/heroes workouts, and usually try to modify either one of those on a given day, or the main site WOD. But, this ends up constantly making me have to, essentially, invent a workout every day. I've been at my desk for like 30 minutes trying to figure out what I feel like doing. Ugh. [/vent]
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Old 12-31-2012, 11:56 AM   #3809
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Ditch the randomness, especially with a girl/hero wod bias, screams of unbalanced cortisol hell. Too many gyms post their wods to try and come up with your own if you don't know what you're doing.

IMO, find a gym whose programming includes a strength element and a complimentary metcon, follow them and sub as necessary.
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Old 12-31-2012, 12:06 PM   #3810
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Ditch the randomness, especially with a girl/hero wod bias, screams of unbalanced cortisol hell. Too many gyms post their wods to try and come up with your own if you don't know what you're doing.

IMO, find a gym whose programming includes a strength element and a complimentary metcon, follow them and sub as necessary.
This.

If you have a decent background in the olympic lifts and want to become a complete and total badass, I suggest Outlaw's programming:

http://outlawcoach.wordpress.com/
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Old 01-01-2013, 12:30 AM   #3811
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This.

If you have a decent background in the olympic lifts and want to become a complete and total badass, I suggest Outlaw's programming:

http://outlawcoach.wordpress.com/
I really like outlaws programming but man that guy is super annoying. Regardless, IMO it's some of the best programming out there.
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Old 01-01-2013, 01:57 PM   #3812
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Its probably THE program to do if you have a bias for weightlifting, which has certainly lent itself well to competing in crossfit.
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Old 01-01-2013, 03:12 PM   #3813
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Its probably THE program to do if you have a bias for weightlifting, which has certainly lent itself well to competing in crossfit.
"You can be bad at CrossFit and be a great Olympic lifter, but you can't bad at Olympic lifting and be good at CrossFit"
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Old 01-01-2013, 08:43 PM   #3814
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Depends what crossfit means to the individual I suppose. If you're competitive it depends on the events. Moe Kelsey comes to mind as someone who podiumed at the games while not excelling in weightlifting.
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Old 01-01-2013, 09:11 PM   #3815
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It's a totally different competitive CrossFit world in 2013 than 2009 for one. And being good means just that. If someone doesn't care about being good at it, then that's fine. You can still use the workouts to get in great shape you will definitely improve some and I would argue it's likely better for staying healthy and injury free. But if you really want to be good at it, and competitive on any scale, then Rudy believes, and I agree with him, that you have to be competent in weightlifting.

Also, the 2012 games site has Moe's snatch/C&J at 220/275. While not earth shattering numbers, for a 6'2" 215lb CrossFit guy they are definitely respectable, and he wasn't even close to regionals that year finishing 195th in his region.
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Old 01-01-2013, 09:42 PM   #3816
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Quote:
Originally Posted by Neek View Post

This.

If you have a decent background in the olympic lifts and want to become a complete and total badass, I suggest Outlaw's programming:

http://outlawcoach.wordpress.com/
I'm a huge fan of outlaw. I've been doing it for 5-6 months after I decided to ditch my current gym's programming and I've been having a blast. It's definitely a lot of work and some days I find myself spending 2 hours in the gym but it's worth it if you've got the time.
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Old 01-01-2013, 10:10 PM   #3817
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Originally Posted by Neek View Post
It's a totally different competitive CrossFit world in 2013 than 2009 for one. And being good means just that. If someone doesn't care about being good at it, then that's fine. You can still use the workouts to get in great shape you will definitely improve some and I would argue it's likely better for staying healthy and injury free. But if you really want to be good at it, and competitive on any scale, then Rudy believes, and I agree with him, that you have to be competent in weightlifting.

Also, the 2012 games site has Moe's snatch/C&J at 220/275. While not earth shattering numbers, for a 6'2" 215lb CrossFit guy they are definitely respectable, and he wasn't even close to regionals that year finishing 195th in his region.
We agree
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Old 01-02-2013, 10:55 AM   #3818
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Originally Posted by EnterTheDragon View Post
Ditch the randomness, especially with a girl/hero wod bias, screams of unbalanced cortisol hell. Too many gyms post their wods to try and come up with your own if you don't know what you're doing.

IMO, find a gym whose programming includes a strength element and a complimentary metcon, follow them and sub as necessary.
Quote:
Originally Posted by Neek View Post
This.

If you have a decent background in the olympic lifts and want to become a complete and total badass, I suggest Outlaw's programming:

http://outlawcoach.wordpress.com/
I don't really want to get into olympic lifts as a focus. My goals generally center around just being "athletic." I want to gain decent all-around strength, but also want to maintain good flexibility and agility. Admittedly, I also want to look good, so a few "glamour muscles" wouldn't be so bad. I've made good progress in the last year or so, so my biggest want right now is to be able to continue that progress, but take some of the uncertainty out. I wish I had my home workout space still available, maybe now's the time to try out the P90X2?
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Old 01-02-2013, 11:24 AM   #3819
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To be an athlete you need to compete in an athletic event. Those events range from strongmam/weightlifting/powerlifting to marathon running (one extreme to the other). Weightlifters, in general, have good flexibility and agility. Their explosive power is second to none.

It is tough to create a program around such nebulous goals as being 'athletic' with good flexibility and strength. That is why you're having such a difficult time figuring out what you want to do. A goal like hitting 15 rounds of Cindy gives you something to shoot for. Then you can design a program to help you reach the goal.

Decide on a real, actual, concrete goal. Then you'll be able to start moving forward. And that goal can be as simple as smashing P90X2 too!
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Old 01-02-2013, 11:48 AM   #3820
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I don't really want to get into olympic lifts as a focus. My goals generally center around just being "athletic." I want to gain decent all-around strength, but also want to maintain good flexibility and agility. Admittedly, I also want to look good, so a few "glamour muscles" wouldn't be so bad. I've made good progress in the last year or so, so my biggest want right now is to be able to continue that progress, but take some of the uncertainty out. I wish I had my home workout space still available, maybe now's the time to try out the P90X2?
Might I suggest a simple 3 day a week lifting plan. I'm like you....I still want to be strong and keep the size Ive gained over the years, but at 30, I lean toward the side of being an "all arounder." I finally got my red card and should be going out west this year, so I will probably curtail my training for that. but with that said, I still want to maintain and even gain a little bit. so what me and my lifting partner come up with(he's 32 and has the same outlook as me as far as training) for lifting is making monday and wednesday our deadlift and squat days, respectively. I feel those two lifts, at least for me, are the best for gaining/maintaining strength and size. On Friday's we are gonna rotate every week between bench press, power cleans, squat cleans, various presses, and clean and jerks.
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Old 01-02-2013, 12:16 PM   #3821
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That's good insight, and you're right, I agree there needs to be some kind of goal. When I first started to do some CrossFit workouts, with my impending 40th birthday this year, I established a goal of doing Angie in sub-25 minutes. I didn't know how aggressive that was, but I figured, gotta start somewhere.

As far as other athletic endeavors, I asst. coach my son's travel baseball team, and I've kinda become the 'fitness' coach, so one part of being 'athletic' is just setting an example for them. Meaning, when I make them run, or whatever, I want to be able to do it just as well (frankly, better...and I plan to start working in some CF stuff for them). I also plan to play in a men's baseball league (dabbled a bit last year) this year, which is no beer league, it's full on, 85mph pitchers, wooden-bat serious.

All in all, you've definitely given me something to think about, which is to set some more short-term, concrete goals, so I can have better direction day-to-day. I'm going to really sit down and try to figure out some things.
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Old 01-02-2013, 12:33 PM   #3822
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Originally Posted by sonicblue View Post
That's good insight, and you're right, I agree there needs to be some kind of goal. When I first started to do some CrossFit workouts, with my impending 40th birthday this year, I established a goal of doing Angie in sub-25 minutes. I didn't know how aggressive that was, but I figured, gotta start somewhere.

As far as other athletic endeavors, I asst. coach my son's travel baseball team, and I've kinda become the 'fitness' coach, so one part of being 'athletic' is just setting an example for them. Meaning, when I make them run, or whatever, I want to be able to do it just as well (frankly, better...and I plan to start working in some CF stuff for them). I also plan to play in a men's baseball league (dabbled a bit last year) this year, which is no beer league, it's full on, 85mph pitchers, wooden-bat serious.

All in all, you've definitely given me something to think about, which is to set some more short-term, concrete goals, so I can have better direction day-to-day. I'm going to really sit down and try to figure out some things.
I've no doubts you'll get your stuff squared away and develop a plan of action. Playing baseball is pretty damned cool. You'll be able to work-in sport specific skills and sport specific exercises. Have fun with it!

Visit your doctor. Get blood work done with a complete hormone panel:

CBC with/ Diff
PSA
Estradiol
DHEA Sulfate
T3 Uptake
T4 Free
FSH
TSH
LH
Testosterone Free and Total
Cortisol
Lipids
IGF-1
Hepatic Panel
Prolactin
Comprehensive Metabolic Panel
Vitamin D3
B-12/Folate

You want to do this now so you can track changes in the future. HRT may, or may not, be for you. But you will not know until you get this basic information. Myself, I'm trying to hold off until I'm 50.
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Old 01-02-2013, 02:18 PM   #3823
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I've been thinking that, too, Tim, to get a physical as my 40th approaches. Honestly, it's interesting you mention that. I've been wondering if my hormones are 'off' lately. Not to sound like I'm looking for a shortcut, but I can't help but think, given as hard as I've been working out, as much as I've been paying attention to diet...I don't really feel like my musculature has developed in kind. I'm not really getting leaner (though I've always been somewhat of a hard loser), strength is just getting 'meh'... Can't help but think that maybe the ol' systems aren't firing on full blast like days of yore. I think I may get on this stat...
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Old 01-02-2013, 02:40 PM   #3824
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Quote:
Originally Posted by Neek View Post
This.

If you have a decent background in the olympic lifts and want to become a complete and total badass, I suggest Outlaw's programming:

http://outlawcoach.wordpress.com/
My friend that got me into crossfit has been following this for 3 weeks and has seen incredible strength gains. It's amazing how quickly you can go up in weight.
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Old 01-02-2013, 02:50 PM   #3825
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I've been thinking that, too, Tim, to get a physical as my 40th approaches. Honestly, it's interesting you mention that. I've been wondering if my hormones are 'off' lately. Not to sound like I'm looking for a shortcut, but I can't help but think, given as hard as I've been working out, as much as I've been paying attention to diet...I don't really feel like my musculature has developed in kind. I'm not really getting leaner (though I've always been somewhat of a hard loser), strength is just getting 'meh'... Can't help but think that maybe the ol' systems aren't firing on full blast like days of yore. I think I may get on this stat...
I'm 43 and am now in pretty damned good shape. Had a fitness test done a couple months ago and am in 'elite' shape for my age (I can fetch cheetos from the kitchen myself thank you very much) . Odds are its not hormones, you're just doing it wrong. I lift 3 times per week and do cardio another 3 to 4 times a week. It sounds worse than it is.
Often the days overlap (do cardio at lunch, then hit Y after work). I also divide my weight training into bite size chunks. My routine requires 45 min max on any given day.
Cardio is about 45 min a day as well. The trick seems to be cycling between low rep, high weight to put on muscle, then reducing weight and doing more reps to consolidate your gains.
You also want to change up your routine periodically to reduce the odds of suffering a repetitive injury.
I worked with a trainer for the first year and kept the routines in a spreadsheet. Now I just pick from a menu of similar exercises and am self sufficient.
If like me you don't really have any experience with weights, the trainer is invaluable because they'll help you get the form right. That's key both from the perspective of getting the most benefit from the exercise and not hurting yourself doing it.
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