Welcome to the North American Subaru Impreza Owners Club Friday December 19, 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 10-16-2010, 12:13 AM   #851
teamjordan23
Scooby Newbie
 
Member#: 105025
Join Date: Jan 2006
Vehicle:
The Widowmaker

Default

Ill leave this here. She's so gorgeous, athletic along with that accent.


Anyway I'm gonna follow this thread, CrossFit seems like a nice change of pace from the normal workouts.
* Registered users of the site do not see these ads.
teamjordan23 is offline   Reply With Quote
Old 10-18-2010, 10:35 AM   #852
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Today's WOD:
Squat Challenge -
We will be Squating on Monday and Thursday. Find your five RM, and then you subtract 80lbs. This will be the weight you start with. Each time we Squat we will be doing 20 reps without putting the bar down, and we will add 5lbs each time as well. The challenge is to after 8 weeks turn your 5 rep max into your 20 rep max.

THEN

50.40.30.20.10 Knees to Elbows

10.20.30.40.50 Push-ups


Ugh.
peepshow is offline   Reply With Quote
Old 10-18-2010, 10:37 AM   #853
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Quote:
Originally Posted by peepshow View Post
Today's WOD:
Squat Challenge -
We will be Squating on Monday and Thursday. Find your five RM, and then you subtract 80lbs. This will be the weight you start with. Each time we Squat we will be doing 20 reps without putting the bar down, and we will add 5lbs each time as well. The challenge is to after 8 weeks turn your 5 rep max into your 20 rep max.

THEN

50.40.30.20.10 Knees to Elbows

10.20.30.40.50 Push-ups


Ugh.
Cool...I like that Squat Challenge...I think I'm going to suggest that to the guys for midweek challenges.
-=C=- is offline   Reply With Quote
Old 10-18-2010, 10:49 AM   #854
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Agreed, C, I think it's a really cool concept. If I wasn't in the middle of my first month of Wendler's 5/3/1 program (which includes squats, bench, deadlift and SOHP), I would do it, too.

Today is deadlift day, I'll do the Knees to Elbows and Push-ups afterwards, me thinks.
peepshow is offline   Reply With Quote
Old 10-18-2010, 05:26 PM   #855
EnterTheDragon
Scooby Guru
 
Member#: 6511
Join Date: May 2001
Chapter/Region: NWIC
Location: West of the Atlantic
Default

The funny thing about that squat challenge is that the stronger your squat is the more difficult it will be. If 300 is your 5rm, squatting 220 x 20 is going to be a lot more difficult then a weaker person with a 200 5rm squatting 120 x 20. Interesting they didn't use a % of 1rm.


Peepshow,if you aren't progressing linearly in strength then stick with that Wendler program. It's slow going but boy does it bust up plateaus. Have you read the program? You should consider adding a supplemental lift to compliment the main lift even if it's the same lift with a weight you can do 3 x 10.

As a note to others on Wendler's program. I'm seeing a lot of newbies jump no it, people that would benefit from doing 5x5x5 and adding 5lbs a week as opposed to Wendler and adding 5lbs a month. It's for the intermediate+ lifters.
EnterTheDragon is offline   Reply With Quote
Old 10-18-2010, 05:56 PM   #856
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

If you use a %, you won't turn your 5RM into your 20RM in 8 weeks, though. I'm sure the thought there is that most CrossFitters are far enough away from being serious power lifters that the 80lb differential will be sufficient.

Honestly, I've never really lifted for maxes, so I just need some sort of strength program. 5/3/1 might not be *optimal*, but it is a nice, structured, progressive program. If I can go up 10-15 lbs for my upper body and 25-30 lbs for my lower body after my first "cycle", I will.

Yes, I'm absolutely doing the assistance exercises. Going with the "Boring but Big" routine for the first month. An example of my bench workout:

85 x5 110 x5 130 x5 160 x5 170 x5 180 x9

Assuming a 235lb 1RM on the bench. I did 9 reps of 180 for my final working set (which tells me I could/should probably go heavier).

Assistance was 50 total pull-ups and 5x10 incline barbell bench at 110 lbs.
peepshow is offline   Reply With Quote
Old 10-18-2010, 06:54 PM   #857
EnterTheDragon
Scooby Guru
 
Member#: 6511
Join Date: May 2001
Chapter/Region: NWIC
Location: West of the Atlantic
Default

Heck yea, 9 is awesome, hell as long as you meet the 5 you're supposed to go up in weight next cycle anything + is a bonus, grats. Are you going to recalculate your true 1RM after each 5/3/1 cycle?

305 is my squat 5rm, if I could do that x 20 I'd retire
EnterTheDragon is offline   Reply With Quote
Old 10-18-2010, 07:34 PM   #858
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2013 Gojira
2007 Triumph Speed Triple

Default

Well I DNF'd for the first time today in a long time, but it was pretty sick and a lot of people DNF'd

2 rounds:

50 burpees
50 pullups
50 Thrusters (75lb Rx I did 65lb)
800m run

40 minute hard cap

I didn't even get to the second set of thrusters
Neek is offline   Reply With Quote
Old 10-18-2010, 09:36 PM   #859
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Quote:
Originally Posted by EnterTheDragon View Post
Heck yea, 9 is awesome, hell as long as you meet the 5 you're supposed to go up in weight next cycle anything + is a bonus, grats. Are you going to recalculate your true 1RM after each 5/3/1 cycle?

305 is my squat 5rm, if I could do that x 20 I'd retire

Yeah, after this 1st cycle I'm planning to actually test out my 1RM for all excercises (I hope). Right now, I'm just guesstimating what my 1RM would be. I'm pretty sure that my bench of 235/245 is pretty close to accurate, though.

Squat and deadlift are both pretty light, though.
peepshow is offline   Reply With Quote
Old 10-18-2010, 09:43 PM   #860
Prevent
*** Banned ***
 
Member#: 149114
Join Date: May 2007
Location: I'm too mainstream
Default

can't wait to get back to the box.... been a week off
Prevent is offline   Reply With Quote
Old 10-18-2010, 09:46 PM   #861
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Brutal WOD, Neek. Dunno if I'd finish that in 40 mins, either.
peepshow is offline   Reply With Quote
Old 10-27-2010, 01:57 PM   #862
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2013 Gojira
2007 Triumph Speed Triple

Default

Little bummed out, tore my right palm yesterday.

800m, followed by:
21-15-9
225 lb DL
30 lb Dumbell Cleans
then another 800m run

The sweat, weight, grip, lack of gloves, whatever, I tore my palm under my 4th knuckle. There was a callus there. Now it's gonna suck for a little while. Any advice to be able to continue working out?

Today is 10, 9, 8...1...8, 9, 10

OH Squats
Burpees
V-ups

Not too worried about the tear except with the OH squats. I will be wearing gloves.
Neek is offline   Reply With Quote
Old 10-27-2010, 02:05 PM   #863
Naylor
Scooby Specialist
 
Member#: 20204
Join Date: Jun 2002
Location: Temecula, CA
Vehicle:
05 lgt wagonista!
SWP

Default

i always use athletic tape when i tear my hands up. i bought a climbing chalk bag at a local sports store that i use, seems to work nicely.
Naylor is offline   Reply With Quote
Old 10-27-2010, 02:42 PM   #864
burnera
Scooby Newbie
 
Member#: 56232
Join Date: Feb 2004
Chapter/Region: RMIC
Location: omaha
Vehicle:
89 325I
i don't know

Default

I'm gonna go to a local crossfit type gym today. Should be interesting.
They go by Fit2Fight.
burnera is offline   Reply With Quote
Old 10-27-2010, 02:56 PM   #865
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Did the "Cindy" last night after doing my 5/3/1 overhead press workout. Got in 11 full rounds plus 5 pull-ups. Not bad. I still need to get better/stronger at pull-ups, they chewed up the majority of my time.

Have a good time tonight burnera! I'll warn you, these workouts look easy on paper, then when you actually do them in the gym....


@Neek - I would suggest white athletic tape, as well. Perhaps some moleskin underneath for cushion?
peepshow is offline   Reply With Quote
Old 10-27-2010, 03:53 PM   #866
wcu25rs
Scooby Newbie
 
Member#: 102632
Join Date: Dec 2005
Chapter/Region: South East
Location: Brevard, NC
Vehicle:
2003 WRX Wagon
Silver

Default

screw the athletic tape. I used that for awhile, but then our instructor bought about 8 pairs of these:

http://en.wikipedia.org/wiki/File:RingGripBack.jpg

I bought a pair and use them religiously for pullups and some lifts, especially dead lifts.
wcu25rs is online now   Reply With Quote
Old 10-27-2010, 03:59 PM   #867
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

I assume Neek was asking about how to hold down the giant flap-o-skin on his palm, though.

I agree that those Ring Grip things rock, however.
peepshow is offline   Reply With Quote
Old 10-27-2010, 04:01 PM   #868
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2013 Gojira
2007 Triumph Speed Triple

Default

Quote:
Originally Posted by peepshow View Post
I assume Neek was asking about how to hold down the giant flap-o-skin on his palm, though.

I agree that those Ring Grip things rock, however.
Nope...flap is gone, I tore it off in a rage yesterday.

Bad decision, I could have glued it in place.
Neek is offline   Reply With Quote
Old 10-27-2010, 04:11 PM   #869
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Yes, bad decision.

In that case, I would definitely recommend you use some kind of gauze pad, etc. underneath the tape. Yowza!

A guy at my CF box had these little abbreviated versions of those ring grips that he uses. They're just small rubber pads with elastic band on the back that you stick your fingers through. Pretty clever...
peepshow is offline   Reply With Quote
Old 10-27-2010, 04:26 PM   #870
hystikal
Scooby Specialist
 
Member#: 83294
Join Date: Mar 2005
Chapter/Region: BAIC
Location: Bay Area
Vehicle:
2011 E90 M3
2011 Prius

Default

Quote:
Originally Posted by Neek View Post
Nope...flap is gone, I tore it off in a rage yesterday.

Bad decision, I could have glued it in place.
I bring Dermabond home with me from work.


After a while though, tearing your hands after 400 pullups gets old.....
hystikal is offline   Reply With Quote
Old 10-27-2010, 04:35 PM   #871
Neek
Scooby Specialist
 
Member#: 3400
Join Date: Jan 2001
Chapter/Region: South East
Location: Boca Raton, FL
Vehicle:
2013 Gojira
2007 Triumph Speed Triple

Default

Quote:
Originally Posted by hystikal View Post
I bring Dermabond home with me from work.
This here...is a fantastic post. I shall do this too.

Oh and 400 pullups. I am so far away from stringing 10 together still.
Neek is offline   Reply With Quote
Old 10-27-2010, 05:38 PM   #872
EnterTheDragon
Scooby Guru
 
Member#: 6511
Join Date: May 2001
Chapter/Region: NWIC
Location: West of the Atlantic
Default

Pedegg! Get one and work your callouses down everyday. Get them nice and flat. Peep, 11 rounds of Cindy after pressing heavy isn't all that shabby. I imagine the pushups were a bitch.
EnterTheDragon is offline   Reply With Quote
Old 10-27-2010, 06:10 PM   #873
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Quote:
Originally Posted by peepshow View Post
Did the "Cindy" last night after doing my 5/3/1 overhead press workout. Got in 11 full rounds plus 5 pull-ups. Not bad. I still need to get better/stronger at pull-ups, they chewed up the majority of my time.

Have a good time tonight burnera! I'll warn you, these workouts look easy on paper, then when you actually do them in the gym....


@Neek - I would suggest white athletic tape, as well. Perhaps some moleskin underneath for cushion?
Not bad at all.

My best Cindy has been 22 rounds.


What kicked my butt yesterday was:

Quote:
Row 5k then:


As many rounds as possible in 10 minutes of:
5 Back squats (Men bodyweight, Women 3/4 bodyweight)
10 Deadlifts (Men bodyweight, Women 3/4 bodyweight)
15 Push-ups
My legs were dead...they still are...I can barely stand up.
-=C=- is offline   Reply With Quote
Old 10-27-2010, 06:17 PM   #874
peepshow
Scooby Specialist
 
Member#: 1777
Join Date: Jun 2000
Chapter/Region: South East
Location: Charlotte, NC USofA
Vehicle:
2005 LGT
#92 FZippy

Default

Yeah, my OHP workout was:

45x5 65x5 75x5 85x5 95x5 115x10


Ooof, that WOD sounds brutal. Rowing kills my legs to begin with. I like it! Although tonight is squat night for my 5/3/1 schedule, so not tonight (or tomorrow night, most likely). I'm going to tuck that away for the future though!
peepshow is offline   Reply With Quote
Old 10-27-2010, 06:19 PM   #875
-=C=-
Scooby Specialist
 
Member#: 7719
Join Date: Jun 2001
Default

Quote:
Originally Posted by peepshow View Post
Yeah, my OHP workout was:

45x5 65x5 75x5 85x5 95x5 115x10


Ooof, that WOD sounds brutal. Rowing kills my legs to begin with. I like it! Although tonight is squat night for my 5/3/1 schedule, so not tonight (or tomorrow night, most likely). I'm going to tuck that away for the future though!
BTW, we are starting your squat workout on Wednesdays in November! I'll keep this thread updated as to my start and progress.
-=C=- 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 10:36 PM
Crossfit, Schmossfit. fatalfitness.com poison Off-Topic 12 07-11-2008 07:32 PM
OMG...workout folk: crossfit kicked my butt today -=C=- Off-Topic 37 05-14-2008 10:21 PM
Anyone here Crossfit? blitzpb Southern California Impreza Club Forum -- SCIC 12 10-31-2006 08:49 PM


All times are GMT -4. The time now is 08:29 AM.


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.