As I pushed my way through, the 22nd f*&^*(&ing burpee.. barely getting one inch of vertical, and, what can only be described as flailing arms doing a motion that could be confused with clapping...
I realized, the atmosphere you train within is probably the biggest factor with regards to progress...
I hadn't done a burpee in, well, ever. Cause I hated them.
And so did my all training partners. Every one..
And so did my all training partners. Every one..
We hated them, cause well, they're hard.
They're also brutally effective.
And nothing, I mean nothing will make you second guess wtf you are doing at a gym more then when you are on your 25th burpee...
Point being ( yes, I say that alot - and - I've been told - it's annoying) - Sometimes you need to get out of your comfort zone when you are in the gym. Not always, but as often as recovery will allow.
They're also brutally effective.
And nothing, I mean nothing will make you second guess wtf you are doing at a gym more then when you are on your 25th burpee...
Point being ( yes, I say that alot - and - I've been told - it's annoying) - Sometimes you need to get out of your comfort zone when you are in the gym. Not always, but as often as recovery will allow.
Over the last two weeks, I have abandoned the Ymca to join the local Crossfit.
As most of you know, I don't think Crossfit is the be all and end all, but merely a tool. And yes, they look at me weird when I start doing some traditional bodybuilding stuff, or deviate from their workout of the day.
As most of you know, I don't think Crossfit is the be all and end all, but merely a tool. And yes, they look at me weird when I start doing some traditional bodybuilding stuff, or deviate from their workout of the day.
That said, the atmosphere is awesome and most days I do their WOD and then follow up with some strength and more IWT* - (again- with some funny looks)
" Interval Weight Training concept developed by Pat O'Shea and described in the NSCA Journal, volume 9, number 2, 1987.“One such method may be found in the concept of Interval Weight Training (IWT) first proposed by this writer in 1969. From a scientific and technical standpoint IWT is a highly sophisticated and effective means of multi-variable cross-training to optimize performance in a wide variety of sports. Through the proper selection and manipulation of IWT intensity (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.” The 1969 date is referenced in O'Shea's publication, Scientific Principles and Methods of Strength Fitness"
Workout for Monday
15 deadlifts @135 ( girls at 95)
15 pushups
10 rounds
I went head-to-head with the superfit xfit local here.... She, yes, She - beat me by 1:14seconds...
I was killing her till about the 7th round, and then my pushups were coming in groups of 2-3
( Day one, I had the best score, so I thought I would dominate again... I was wrong) :)
Workout for Tuesday
Strict Press 5-5-5-5-5-5-5
Then
Squat 5x5
Bench Press 5x5
Power Clean 5x3
Then
Row 400
21 Kb Swings
21 ring pushups
Row 300
15 Kb swings
15 ring pusups
row 200
9 Kb Swings
9 ring pushups
Workout for Friday, brutal.
100 Squats
50 pullups
25 full clapping burpees, chest to the ground, jump, clap overhead
As many rounds in 20 minutes.
Saturday and Sunday will yield Ymca "Chipper' Style workouts.
Diet Advice:
There are many diets out there that really work.... all of them do, in fact, if you actually follow them. That said, sometimes life and schedule get in the way and finding a diet that is tailored to your needs is imperative to your success. Telling someone that they have to start carting around plastic Tupperware and eat eggwhites and oatmeal all day usually is not going to work ( well for anyone in an office environment not named Iovate. :)
The new "in thing" is CRAN, which is Caloric Restriction with Adequate Nutrition. Also IF/PF intermittent fasting, where you eat during a certain window of the day is making a huge resurgence.
I have tried periodic fasting in the past, with some success, but you're not going to win any awards at the "normal human being convention"
Try staring at your co-workers while you sit in the lunchroom sipping on black coffee and they put back burgers and wedges....
Try staring at your co-workers while you sit in the lunchroom sipping on black coffee and they put back burgers and wedges....
That said, there are plenty of resources.
Brad Pilons "eat stop eat" http://www.eatstopeat.com/
Martin ( Blade) http://www.leangains.com/
Or Ori's Warrior Diet http://www.warriordiet.com/
And you can download a free copy of the fast 5 diet, which is a good starting point.
I'm not saying these are the only way, just one way. Brad/Martin have had great success with clients.
Getting Hung up on Calories Burned/time spent in the gym.
This is another thing that I've heard a lot, especially while I was at Snap....
"Well I gotta get that hour and a half in or I don't feel like I did enough"
" Did I do enough? It was only 40 minutes ? "
I can tell you from personal experience, it's quality over quantity... truly.
I mean, the 20 minute workout above 100 Squats, 50 pullups, 25 burpees as many rounds in 20 minutes as possible, rendered me useless and laying on the ground.
Whereas, I have had 1.5 hour marathons where I felt like I barely did anything. I am certain the 20 minute ridiculous intensity session, was far more effective in the long run.
Train hard as you can. And let your diet handle your level of leaness.
Workout for Saturday....
Ivan the Terrible....
Run 250 meters
50 Lunges
50 Pushups
50 situps
Run 250 meterts
40 lunges
40 pushups
40 situps
Run 250
30 lunges
30 pushups
30 situps
Run 250
20 lunges
20 pushups
20 situps
Run 250
10 lunges
10 pushups
10 Situps
Yeah, those lunges remind me tomorrow of the workout today.
Then
5x5bench
5x3 Powerclean
5x3 Push Jerk
Then
Arms ( messed around here, typical bodybuilng stuff, couldn't do much after the 100 pullups yesterday)
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