Welcome to the North American Subaru Impreza Owners Club Saturday July 12, 2014
Home Forums WikiNASIOC Products Store Modifications Upgrade Garage
NASIOC
Here you can view your subscribed threads, work with private messages and edit your profile and preferences Home Registration is free! Visit the NASIOC Store NASIOC Rules Search Find other members Frequently Asked Questions Calendar Archive NASIOC Upgrade Garage Logout
Go Back   NASIOC > NASIOC Miscellaneous > Off-Topic

Welcome to NASIOC - The world's largest online community for Subaru enthusiasts!
Welcome to the NASIOC.com Subaru forum.

You are currently viewing our forum as a guest, which gives you limited access to view most discussions and access our other features. By joining our community, free of charge, you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is free, fast and simple, so please join our community today!

If you have any problems with the registration process or your account login, please contact us.
* Registered users of the site do not see these ads.
Reply
 
Thread Tools Display Modes
Old 09-25-2012, 04:11 PM   #3501
Fish
RIP Sirkbac
 
Member#: 869
Join Date: Feb 2000
Chapter/Region: NESIC
Location: Nashua NH
Vehicle:
1987 GPZ-750 TURBO
90' MX-5/11' DGM STi Sdn

Default

Did an amrap like that yesterday with the programmed rest.. Got smoked
* Registered users of the site do not see these ads.
Fish is offline   Reply With Quote
Old 09-25-2012, 04:51 PM   #3502
sonicblue
Scooby Specialist
 
Member#: 25227
Join Date: Sep 2002
Chapter/Region: Tri-State
Location: Oh s**t I ain't from Brooklyn!
Vehicle:
2006 Kodo Homage
Dark Titanium

Default

Quote:
Originally Posted by sonicblue View Post
Don't know if others are interested, or how helpful this is, but I made up a spreadsheet for plyo box design. It assumes a pyramid-shape, with simple overlapping butt joints. You put in the height, material thickness, top dimensions (which will be the square inches of the platform and then an "offset" number. That offset number determines, and the spreadsheet shows, the bevel angle resulting. I hear 10 degrees is common, but because of how I envision the cutting, it's easier to put in round dimensions for everything else, and see what angle you get. You only have to set the angle once and make two cuts with it, everything else uses a 90-degree blade, so accuracy there isn't vital, and some sanding after the fact could fine-tune it. I also note the rectangle that could inscribe the four panels (top excluded), to see how to maximize materials.

Anyways, hope someone finds it helpful.

Plyo Box Construction
Edited slightly, based on something I saw on another site. My spreadsheet is not a new idea, but I think mine more clearly lays out the dimensions and cutting schematic. I didn't realize, though, that the top is an important part. First, the other site I found actually discussed using TWO pieces of material for the top, so I added the option for "angled tops." This is important because, as you add a piece on top and angle it, you reduce the platform size, so the "finished platform size" now accounts for this. Also, it allows you to add an "other top," which is basically something that won't be angled, so it won't reduce the platform size, but it will affect the finished height.

Rearranged a little to allow the user to input the values where I think round numbers will be most needed. For example, I don't think people care exactly how big the finished platform is, and the exact angle may not be achievable on non-computerized power tools, but the top and bottom widths of your panels ARE what you'll be cutting, so you input your actual A-panel widths, top and bottom.

Remember, this is only side panels. Tops - if you do the same with all your boxes, either one or two angled pieces, of the same size, you could just get a separate sheet and zip those out, batch-cut style.

Link: Plyo Boxes
sonicblue is offline   Reply With Quote
Old 09-25-2012, 05:51 PM   #3503
coop119
NASIOC Supporter
 
Member#: 20001
Join Date: Jun 2002
Chapter/Region: NESIC
Default

Thanks guys! My endurance leaves a LOT to be desired. Both cardio and muscle. I am much better at short and/or heavy, especially upper body stuff. I'd like to increase endurance but the time it takes to run a 10k and such is a hindrance for me.
coop119 is offline   Reply With Quote
Old 09-25-2012, 07:33 PM   #3504
tox
Scooby Newbie
 
Member#: 231490
Join Date: Dec 2009
Chapter/Region: Tri-State
Location: NJ
Vehicle:
2012 Xterra Pro-4
Night Armor Grey

Default

Quote:
Originally Posted by tox View Post
Heading to Crossfit Off The Grid today to join in on a workout as part of an intro session. Their WOD for today is

2 Rounds
2 min AMRAP @ 90%
3 Deadlifts 135/95
3 Box Jumps 24/20″
*1 Min Rest
2 min AMRAP
Singles
*1 min Rest
2 min AMRAP
5 KB’s 1.5/1 pood
5 Push Ups
*1 min Rest

Curious to see how it goes and how the group is.
Feeling good after doing this.

Started with a 400m run, then some some stretching/warm ups. Then we did a 75% 5 minute AMRAP of 3 135lb DL, 3 box jumps(24") 3 pushups and 3 KB swings.

Totals are 14+3 reps/486/14

Everyone at the gym was very nice. I definitely think I'll be going back.
tox is offline   Reply With Quote
Old 09-25-2012, 10:01 PM   #3505
wcu25rs
Scooby Newbie
 
Member#: 102632
Join Date: Dec 2005
Chapter/Region: South East
Location: Brevard, NC
Vehicle:
2003 WRX Wagon
Silver

Default

Today's wod was rough after yesterday's strength workout, but still a good one.

6 rounds

30 sec of max rep deads @ 275
30 sec rest
30 sec of max reps box jumps @ 24"
30 sec rest

Back burned out quicker than usual but still got 113 total reps.
wcu25rs is offline   Reply With Quote
Old 09-25-2012, 10:45 PM   #3506
punchjamesarnol
Scooby Newbie
 
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:
2014 Hyundai Equus
White Pearl Mica

Default

http://i1085.photobucket.com/albums/...925_110844.jpg
http://i1085.photobucket.com/albums/...925_110917.jpg

I took a quick pic of my space before I closed her up for the day. This morning was a TRX full body workout 1 minute sessions per exercise. Lunch time I was focused on squats (6 set of 10 with 225lb) in between I did lower back extensions followed by strict form pull-ups. Got home played with my 30 lb slam ball with variations of burpees and tossed around my 65lb bulgarian bag. I had my 4 yr old daughter copying me with a 6 lb medicine ball I bought them.

I don't rest...

Last edited by punchjamesarnol; 09-25-2012 at 10:51 PM.
punchjamesarnol is offline   Reply With Quote
Old 09-25-2012, 11:25 PM   #3507
EnterTheDragon
Scooby Guru
 
Member#: 6511
Join Date: May 2001
Chapter/Region: NWIC
Location: West of the Atlantic
Default

I rest

And lift more efficiently
EnterTheDragon is offline   Reply With Quote
Old 09-26-2012, 01:23 AM   #3508
wcu25rs
Scooby Newbie
 
Member#: 102632
Join Date: Dec 2005
Chapter/Region: South East
Location: Brevard, NC
Vehicle:
2003 WRX Wagon
Silver

Default

+1....I don't know why someone wouldn't rest. He probably didn't mean it literally. Every one knows that proper rest is just as important as nutrition and the workouts.
wcu25rs is offline   Reply With Quote
Old 09-26-2012, 02:56 PM   #3509
punchjamesarnol
Scooby Newbie
 
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:
2014 Hyundai Equus
White Pearl Mica

Default

Ooh believe me, I rest plenty at night! During sets I take as little break as possible.

I just perfected the muscle up
I technique this morning. After that I ran 4 miles in 29:24 and wrapped it up for the morning. Good day for me so far. I still got a lunch session to do and maybe a fast paced 1.5 er in the evening.

Thanks for the motivation guys!
punchjamesarnol is offline   Reply With Quote
Old 09-26-2012, 03:32 PM   #3510
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Today's was a fun one...even though I'm a wuss.

"Mad Cindy"
10 rounds for time of:
1 Clean & Jerk 135 lbs
5 Pull-ups
10 Hand-release push ups
15 Air Squats

Post total time.

15:15 for me...the c&j wasn't so bad but the hand release push ups killed me at around round 7.
-=C=- is offline   Reply With Quote
Old 09-27-2012, 09:41 PM   #3511
Rattles
Scooby Specialist
 
Member#: 16486
Join Date: Mar 2002
Chapter/Region: NESIC
Location: Somewhere in New England..
Vehicle:
2006 Jeep

Default

So I finally found a workout that kicked my ass almost as much as Murph did. Today we did the "the seven" hero workout and let me tell you, this workout is no joke. I did it scaled and barely got to 6 rounds. We also had nobody that was able to finish all 7 Rounds at RX within the 35 minute cap and we do have some hard core folks.
Rattles is offline   Reply With Quote
Old 09-27-2012, 11:11 PM   #3512
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Rattles,

We've done that one before and it is hardcore. I had to scale the thrusters to 95 and the DL's to 185. Even then my time was around 45 minutes.


My worst WOD (besides Murph) is Bear Complex. For us Rx is 135 and if you set the bar down you owe 10 burpees. I've always had to scale it, and it still makes me want to throw up everytime.
-=C=- is offline   Reply With Quote
Old 09-28-2012, 12:14 AM   #3513
punchjamesarnol
Scooby Newbie
 
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:
2014 Hyundai Equus
White Pearl Mica

Default

6 sets of 10x135 squat jumps followed by 10 straight form pullups + 2 muscle ups in a little over 21 minutes. Then I finished up with insanity with the FEP overweight peeps (FEP/fitness enhancement program). I lost all motivation after insanity... just about blew out my knee with all the side to side lateral motion. I finished up with a **** ton of calf raises and stretched.
punchjamesarnol is offline   Reply With Quote
Old 09-28-2012, 12:31 AM   #3514
EnterTheDragon
Scooby Guru
 
Member#: 6511
Join Date: May 2001
Chapter/Region: NWIC
Location: West of the Atlantic
Default

New deadlift PR, 502! (Yea..fractionals)
Then 10,9,8..,2,1 55lbs KB swings and burpees in 8min-ish

Going to change my bias back a bit towards conditioning, need a mental break from the heavy pulls..to the point where I dread DL days.
EnterTheDragon is offline   Reply With Quote
Old 09-28-2012, 12:37 AM   #3515
punchjamesarnol
Scooby Newbie
 
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:
2014 Hyundai Equus
White Pearl Mica

Default

I'm 6'2" @ 205. what about ya'll?
punchjamesarnol is offline   Reply With Quote
Old 09-28-2012, 01:29 AM   #3516
Fish
RIP Sirkbac
 
Member#: 869
Join Date: Feb 2000
Chapter/Region: NESIC
Location: Nashua NH
Vehicle:
1987 GPZ-750 TURBO
90' MX-5/11' DGM STi Sdn

Default

5'9" 185lbs
Fish is offline   Reply With Quote
Old 09-28-2012, 04:00 AM   #3517
Rattles
Scooby Specialist
 
Member#: 16486
Join Date: Mar 2002
Chapter/Region: NESIC
Location: Somewhere in New England..
Vehicle:
2006 Jeep

Default

Quote:
Originally Posted by -=C=- View Post
Rattles,

We've done that one before and it is hardcore. I had to scale the thrusters to 95 and the DL's to 185. Even then my time was around 45 minutes.


My worst WOD (besides Murph) is Bear Complex. For us Rx is 135 and if you set the bar down you owe 10 burpees. I've always had to scale it, and it still makes me want to throw up everytime.
Yeah I did it with 95lbd got thrusters, 225DL,53lbs kbs. We had a 35 minute cap on the workout.
Rattles is offline   Reply With Quote
Old 09-28-2012, 09:07 AM   #3518
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

5'9" 155lbs.
-=C=- is offline   Reply With Quote
Old 09-28-2012, 09:08 AM   #3519
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Quote:
Originally Posted by EnterTheDragon View Post
New deadlift PR, 502! (Yea..fractionals)
Then 10,9,8..,2,1 55lbs KB swings and burpees in 8min-ish

Going to change my bias back a bit towards conditioning, need a mental break from the heavy pulls..to the point where I dread DL days.
Wow...502? That's crazy amazing! My back and legs would snap along with some of my internals.
-=C=- is offline   Reply With Quote
Old 09-28-2012, 09:08 AM   #3520
Rattles
Scooby Specialist
 
Member#: 16486
Join Date: Mar 2002
Chapter/Region: NESIC
Location: Somewhere in New England..
Vehicle:
2006 Jeep

Default

6'2 185lbs working to get back to 190+.
Rattles is offline   Reply With Quote
Old 09-28-2012, 09:30 AM   #3521
sonicblue
Scooby Specialist
 
Member#: 25227
Join Date: Sep 2002
Chapter/Region: Tri-State
Location: Oh s**t I ain't from Brooklyn!
Vehicle:
2006 Kodo Homage
Dark Titanium

Default

6', 185
sonicblue is offline   Reply With Quote
Old 09-28-2012, 09:48 AM   #3522
coop119
NASIOC Supporter
 
Member#: 20001
Join Date: Jun 2002
Chapter/Region: NESIC
Default

I've done The Sevens but haven't finished it. That was about 8 months ago, I'd like to try it again.

You're all HUGE! I'm 5'4" 125lbs.
coop119 is offline   Reply With Quote
Old 09-28-2012, 09:59 AM   #3523
Rattles
Scooby Specialist
 
Member#: 16486
Join Date: Mar 2002
Chapter/Region: NESIC
Location: Somewhere in New England..
Vehicle:
2006 Jeep

Default

Quote:
Originally Posted by coop119 View Post
I've done The Sevens but haven't finished it. That was about 8 months ago, I'd like to try it again.

You're all HUGE! I'm 5'4" 125lbs.
and yet you still manage to kick our asses then again, i have the strength of a 14 year old school girl so its not really surprising.
Rattles is offline   Reply With Quote
Old 09-28-2012, 10:34 AM   #3524
wcu25rs
Scooby Newbie
 
Member#: 102632
Join Date: Dec 2005
Chapter/Region: South East
Location: Brevard, NC
Vehicle:
2003 WRX Wagon
Silver

Default

5'7 210
wcu25rs is offline   Reply With Quote
Old 09-28-2012, 11:04 AM   #3525
tox
Scooby Newbie
 
Member#: 231490
Join Date: Dec 2009
Chapter/Region: Tri-State
Location: NJ
Vehicle:
2012 Xterra Pro-4
Night Armor Grey

Default

5'10 148.

Heading back to Crossfit Off The Grid tomorrow for my second intro workout and then will most likely be joining. I've been liking their workouts.

Yesterday was 21-15-9 of 95 hang cleans and air squats. Did it in 4:58.
tox is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
The CrossFit thread Gerkins31 Off-Topic 59 02-14-2013 09:36 PM
Crossfit, Schmossfit. fatalfitness.com poison Off-Topic 12 07-11-2008 06:32 PM
OMG...workout folk: crossfit kicked my butt today -=C=- Off-Topic 37 05-14-2008 09:21 PM
Anyone here Crossfit? blitzpb Southern California Impreza Club Forum -- SCIC 12 10-31-2006 07:49 PM


All times are GMT -4. The time now is 02:57 PM.


Powered by vBulletin® Version 3.7.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Powered by Searchlight © 2014 Axivo Inc.
Copyright ©1999 - 2014, North American Subaru Impreza Owners Club, Inc.