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Old 01-02-2013, 04:01 PM   #3826
Tim K.
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The only way to tell if your hormones are good or not is to get the blood test. Restoring your test level to normal is not looking for a shortcut. It is just balancing things out.
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Old 01-02-2013, 04:46 PM   #3827
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Quote:
Originally Posted by Retsyn View Post
Odds are its not hormones, you're just doing it wrong.
Quote:
Originally Posted by Tim K. View Post
The only way to tell if your hormones are good or not is to get the blood test. Restoring your test level to normal is not looking for a shortcut. It is just balancing things out.
I used a bad phrase, I think. I didn't mean I was looking for a shortcut, I guess 'excuse' was better? As Retsyn's tone implies, it sounds like I'm making excuses. Rest assured, I'm also in damn good shape. I'm not the guy who spends 15 minutes on a treadmill at jogging pace, and then bitches he's not losing weight, or use my whole body just to say I got the 50's ups. I try to take pride in, good technique and form, "true" weight, and I'm full-on flop sweat every time I hit the gym. I do some P90x weight workouts (usually at high/cardio pace, still) as well as metcon-focused stuff and some run/jog intervals on the treadmill. Admittedly, I don't push pure strength hard, so I'm not looking to have a 300 MR bench, I keep reps 8-10 range, a hard 8-10, so in those exercises, I would still think I would be seeing some gains, or leaning out a little more (I know...that's a lot diet...).

My wife keeps telling me how great I look, how much I've changed my body....so when I talk to her, I feel like I'm expecting too much. But when I look back at the last 15 months of my life, and how hard I've worked, I just want there to be even more changes. I'm not hanging onto hope like, please, tell me my hormones are off to explain my poor progress, just more a case of, I want to know something isn't offsetting my hard work and making it more of an uphill climb.
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Old 01-02-2013, 04:49 PM   #3828
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So get a $50 blood panel.
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Old 01-02-2013, 04:50 PM   #3829
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I'm going to a crossfit gym for the first time with my girlfriend on Saturday morning. Outside of playing hockey twice a week I haven't been working out in several years.

What tips do you guys have and what should I be looking for when I go?
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Old 01-02-2013, 05:58 PM   #3830
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Quote:
Originally Posted by Hawkeye View Post
I'm going to a crossfit gym for the first time with my girlfriend on Saturday morning. Outside of playing hockey twice a week I haven't been working out in several years.

What tips do you guys have and what should I be looking for when I go?
Pace yourself.
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Old 01-02-2013, 06:04 PM   #3831
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Quote:
Originally Posted by sonicblue View Post
I used a bad phrase, I think. I didn't mean I was looking for a shortcut, I guess 'excuse' was better? As Retsyn's tone implies, it sounds like I'm making excuses. Rest assured, I'm also in damn good shape. I'm not the guy who spends 15 minutes on a treadmill at jogging pace, and then bitches he's not losing weight, or use my whole body just to say I got the 50's ups. I try to take pride in, good technique and form, "true" weight, and I'm full-on flop sweat every time I hit the gym. I do some P90x weight workouts (usually at high/cardio pace, still) as well as metcon-focused stuff and some run/jog intervals on the treadmill. Admittedly, I don't push pure strength hard, so I'm not looking to have a 300 MR bench, I keep reps 8-10 range, a hard 8-10, so in those exercises, I would still think I would be seeing some gains, or leaning out a little more (I know...that's a lot diet...).

My wife keeps telling me how great I look, how much I've changed my body....so when I talk to her, I feel like I'm expecting too much. But when I look back at the last 15 months of my life, and how hard I've worked, I just want there to be even more changes. I'm not hanging onto hope like, please, tell me my hormones are off to explain my poor progress, just more a case of, I want to know something isn't offsetting my hard work and making it more of an uphill climb.
I'm sorry if it sounded like I was giving you crap. Poor choice of words on my part. You're 40, it's harder now. Mix it up. 6 reps max weight, then switch to lighter weight more reps the next week. I do around 100 reps when I'm going for reps. Also, don't forget to take an occasional week off. It sounds like you're just stuck.
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Old 01-02-2013, 06:12 PM   #3832
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Sonic,

I know you are not looking for a shortcut. If you had been, you would have done it long, long before you turned 40. At this point, you could be fighting a battle of diminishing returns. Something you do not have to do.
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Old 01-02-2013, 06:31 PM   #3833
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Quote:
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Pace yourself.
Heed this advice. Many times I've seen new people go balls to the wall and 5 minutes into the workout they are puking or on the verge of it. Go hard, but like tim said, pace yourself.
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Old 01-02-2013, 07:33 PM   #3834
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I'm going to a crossfit gym for the first time with my girlfriend on Saturday morning. Outside of playing hockey twice a week I haven't been working out in several years.

What tips do you guys have and what should I be looking for when I go?
Look at the gyms programming? Do they properly address strength? If they have you do a 100 reps of anything other than putting one foot in front of the other get out of there...just cause someone has a level 1 certification and can open a gym doesnt mean they know ****..and there are gyms that seriously don't slowly introduce their new people.
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Old 01-02-2013, 11:37 PM   #3835
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I just started doing CF for about a week now and I can definitely say that I am hooked. I am about 180, 5"11, and around 22% BF. My goal is to drop down to 14%. I think this program will help. The CF gyms are popping up everywhere near me and this one is brand new and has small classes so it feels more like a personal trainer so it is perfect for me. Wish me luck!
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Old 01-03-2013, 09:37 AM   #3836
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Quote:
Originally Posted by Retsyn View Post
I'm sorry if it sounded like I was giving you crap. Poor choice of words on my part. You're 40, it's harder now. Mix it up. 6 reps max weight, then switch to lighter weight more reps the next week. I do around 100 reps when I'm going for reps. Also, don't forget to take an occasional week off. It sounds like you're just stuck.
Quote:
Originally Posted by Tim K. View Post
Sonic,

I know you are not looking for a shortcut. If you had been, you would have done it long, long before you turned 40. At this point, you could be fighting a battle of diminishing returns. Something you do not have to do.
Thanks, guys.
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Old 01-04-2013, 10:14 PM   #3837
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Quote:
Originally Posted by Hawkeye View Post
I'm going to a crossfit gym for the first time with my girlfriend on Saturday morning. Outside of playing hockey twice a week I haven't been working out in several years.

What tips do you guys have and what should I be looking for when I go?
As the others have said, pace. And don't be embarrassed if your girl can do more than you If you've never done Olympic lifting, take the time to learn the lifts so you don't get hurt trying to muscle through a weight just to say you did.
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Old 01-07-2013, 01:41 PM   #3838
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So we wound up going on Friday night after work. The instructor took us through every exercise and explained how to do each one. He gave us scaled down versions of the exercises so we didn't kill ourselves. I was sore (not crippled) the next two days and I'm still feeling it a little today.

We are going to go back tonight which I may regret since I have hockey tomorrow and Wednesday.
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Old 01-07-2013, 02:03 PM   #3839
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Wrong thread
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Old 03-05-2013, 09:53 AM   #3840
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Bumping because I've become obsessed with plyo box construction. I've officially gotten my boys (11 y/o travel baseball team) into some plyo box work, and I think they're loving it, and I'm loving them working at it. Ultimately, I'd like to have each kid want to have a couple boxes of their own, paint them up, etc..., so I went about re-making some scalable, repeatable plans. Here goes:

First, the basic construction: I used 3/4" sanded plywood, $36/sheet. Construct four identical trapezoidal panels, with parallel bevels top and bottom (i.e., with a parallelogram profile). In two of the panels, cut out some type of handle. I lay out two points, 4" apart, centered in the panel and equidistant from the top edge. Use a hole saw through each point, then connect those two holes with a jigsaw, and run a router (or sand) all around, front and back, to give a nice smooth hand-hold.

Stand the four panels up to form a square, overlapping alternating corners, making the top edge alignment an absolute priority (imperfections on the bottom edge can be sanded out later). Pre-drill holes with a counter-sink, glue and screw and you get a truncated pyramid. Stick a square panel on top (I just glue and nail), with a bevel of the same angle on all side makes a smooth look. A second piece just like the top is mounted in the interior underside, glued and nailed, providing a little more structure to the box but primarily aiding in stacking. The ones I've made, I've left with no top mat of any kind. Even raw wood seems plenty grippy with sneakers on. I also tried this "grip surface" spray paint on a painted box. Point is, these plans do not consider any additional top surface that would add measurable height.

Second, the measurements, three inputs:

1) ANGLE - I've made 8 and 10 degrees, I think 8 is nice, 10 is too much. All else equal, the bigger the angle, the heavier your box will be.

2) Finished height

3) Area of the top platform - My first 12" boxes used an 18" platform and were leviathins. Last pass used 14" and that seems nice. This should get a little bigger as you go.

Geometry and Excel FTW! See this spreadsheet. It has the 3/4" material thickness as an input, and the three mentioned above. The spreadsheet then gives you the very specific dimensions of the panels, and the necessary raw material size to cut them out. How you do that is up to you, but a quick version of how I did it:

1) Have Home Depot rough cut your 4x8' sheet to fit in your car! They are not precision-cut, but generally, I assume their panel saw will make a parallel cut close enough to true for this project.
2) I used a Festool MFT table that has a tiltable fence to make my first 8-deg cut on one end of a trapezoid. I then measured the bottom edge to the proper dimension, and cut the other side of the trapezoid, giving me one trapezoid. Note: this trapezoid is NOT the proper height, but it's got the proper size bottom edge and two 8-degree angles, which is all I need for now.
3) When I make that cut, note, I already have one side of the next trapezoid cut, and I use the first trapezoid as a template, trace the other side, then cut that.
4) No measuring needed now, just keep using a template.
5) I use a table saw, blade set at 8 degrees, to make the bevels top and bottom, and set the fence to yield the final finished height. Take note of which is your finished side when cutting these, it matters, and make sure you cut parallel bevels.
6) For the two square panels, I use my MFT table to rough cut squares a little bigger than needed, and take them back to the table saw. Again, note your finished side and angle all the bevels IN toward that side. Set your fence, keep the same side up the whole time, and just run all four sides through. You'll end up with a perfect square and all bevels facing the same way.

You have the six panels you need now, so just assemble them carefully. The spreadsheet does some 'efficient use of materials' calculations, but worth noting, I got a complete 12" and 18" box out of one 4x8' sheet.

Some pics:

The simple-looking trapezoid:


An attempt to show the parallel bevels top and bottom:


The top panel, which has bevels all facing inward:


This shows the alternating overlap and the interior support panel:


Another shot of how the panels are all overlapped, each side looks exactly like this (except the handle only being on two sides):


Finished!:
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Old 03-05-2013, 10:01 AM   #3841
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Looks good. Our carpenter makes the rectangular boxes which I love because they can be 3 different heights depending on how you flip them.
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Old 03-05-2013, 10:11 AM   #3842
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one of the guys at our gym(my lifting partner) works at a cabinet shop and has made lots of boxes/rings/parallets(sp?)/sleds for our gym, as well as for members. He's got the perfect setup because he makes them out of waste from the cabinet making, but it's very high quality materials so they equipment is awesome. Plus, on the boxes he rounds and smooths all the edges. they are better built and better looking than just about anything you could buy online. He's also made a few that have CFB(CrossFit Brevard) inscribed in the wood on the top.
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Old 03-05-2013, 10:18 AM   #3843
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What's the best way to keep your quads from feeling like death the day after a high-rep wall ball WOD?
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Old 03-05-2013, 10:38 AM   #3844
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What's the best way to keep your quads from feeling like death the day after a high-rep wall ball WOD?
stay on your heels?

How many reps? It may just be the price you pay, but stretching, fish oil, and ice baths are the common recommendations.



Who's doing the Open?
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Old 03-05-2013, 10:45 AM   #3845
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stay on your heels?

How many reps? It may just be the price you pay, but stretching, fish oil, and ice baths are the common recommendations.
We did Open WOD 12.4 from last year: AMRAP of Karen (150 WB), 90 double unders and 30 muscle ups in 12 minutes. I got the 150 and the 90 but had to do chest to bar pullups instead of MU's. Got 7 of those before time ran out. I think I destroyed my Karen PR, which might explain why I'm so sore. My partner forgot to take note of the time when I finished the WB's so I don't know for sure.

My quads are painful and stiff, and we've got a bunch of push jerks in the WOD tonight. I stretched a bunch, but that didn't seem to help. Oh well, I'll just have to suck it up.
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Old 03-05-2013, 10:45 AM   #3846
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Looks good. Our carpenter makes the rectangular boxes which I love because they can be 3 different heights depending on how you flip them.
Aren't those susceptible to stability problems with even a little bit of sideways approach, especially when on the shortest side? The versatility is awesome, though, but I always wondered about that stability part.
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Old 03-05-2013, 10:48 AM   #3847
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Aren't those susceptible to stability problems with even a little bit of sideways approach, especially when on the shortest side? The versatility is awesome, though, but I always wondered about that stability part.
We use plastic rectangular ones. I've never noticed anyone having a problem with stability. You'd have to really mess up bad to tip one over. To be honest, the only time I've seen someone injure themselves is slicing the front of their shin off on one of the tapered ones.
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Old 03-05-2013, 11:05 AM   #3848
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Mentally it took a few jumps standing on end to feel totally secure with it but it really is quite stable. This is with a 20/24/30 inch box.

I'm sure they are significantly easier to build too.
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Old 03-05-2013, 11:16 AM   #3849
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stay on your heels?

How many reps? It may just be the price you pay, but stretching, fish oil, and ice baths are the common recommendations.


+1. Also, epsom salt baths are great as well. The magnesium in it is great for the muscles.
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Old 03-05-2013, 01:51 PM   #3850
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What's the best way to keep your quads from feeling like death the day after a high-rep wall ball WOD?
WBS leave my quads, high inner thigh/groin, rear, calves, and knees sore. I've been told knee pain is from leaning too far forward when catching the ball. No one can figure out the groin pain, other than maybe I'm turning my feet out a bit too much. Stretching, some massage with tennis balls, hot baths, and some mobility wod type stuff makes it bearable. Deep tissue massage the day after a particularly nasty wbs wod wasn't fun though.
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