Re: SmileyEH\'s Log
 

That's awful it cost so much. Does everything cost more? food

Re: SmileyEH\'s Log
 

[ QUOTE ]
That's awful it cost so much. Does everything cost more? food

[/ QUOTE ]

Yeah, it's a very expensive (non-urban) place to live. Nothing compared to the fly-in only native reservations though.

Re: SmileyEH\'s Log
 

and i thought living in montana was the middle of nowhere. yikes.

i am amazed at some of the things you are strong at. it is like we are from opposite land and i am jealous. very jealous.

i am interested in your thoughts on tabata.
i just did "tabata everything" or "something" or whatever the cfwod was last week and thought it was awesome and a total asskicker for a 16 min. wo.

i have taken to wearing a 20lb. weight vest during my cf warm up and some of my cardio activities and think that is has been a good way to ramp up the intensity. maybe that might be a little twist that you could use for some of your stuff......sorry i couldn't come up with anything else.

i am also interested in what program you come up with or go on.
my cf cert is in a couple of weeks, maybe i will come back with something super sweet to have you guinea pig for me. [img]/images/graemlins/grin.gif[/img]

thanks for the update. J.

Re: SmileyEH\'s Log
 

[ QUOTE ]

Drag setting of 5-7 (it moved somehow while I did this).

[/ QUOTE ]

I think you mean damper. You can check the drag via the computer. I think a damper around 4-5 usually gives a drag between 100-140. There's some info here:

http://www.concept2.com/us/support/m...lus/level3.asp


[ QUOTE ]
In any case I can add collapsing into a sobbing heaving wreck with my feet still strapped in as another gym activity sure to make me look like a retard.

[/ QUOTE ]

Flopping around, trying to dismount sideways and wondering how the hell do I get out of this thing because your brain has momentarily become oblivious to the need to unstrap your feet. Jesus, I'm trapped here. It won't let go.

Re: SmileyEH\'s Log
 

[ QUOTE ]
Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[/ QUOTE ]

Skimmed through and I haven't seen you hit this yet. 5x350 and this should be no problem for you. I'm calling you out, get this done within the next couple days if you haven't already [img]/images/graemlins/wink.gif[/img]

Re: SmileyEH\'s Log
 

Haha, thanks for the kind words J.

[ QUOTE ]
i am interested in your thoughts on tabata.

[/ QUOTE ]

Was pretty sweet for rowing - will definitely do it again. Having a clock staring at you makes it super easy. I don't know about other things, I'm sure it's effective but it seems tricky to do without a partner.

[ QUOTE ]
my cf cert is in a couple of weeks, maybe i will come back with something super sweet to have you guinea pig for me.

[/ QUOTE ]

Sweet thanks! I'm sure it will be an awesome time. Also, please wear a Hilary in '08 shirt or something similar? Bonus points if you call Coach Glassman a fattie. [img]/images/graemlins/smile.gif[/img]

Heh, I haven't done the CF warmup in months...another habit I need to get back into.

Re: SmileyEH\'s Log
 

[ QUOTE ]
I think you mean damper. You can check the drag via the computer. I think a damper around 4-5 usually gives a drag between 100-140. There's some info here:


[/ QUOTE ]

Word, I misspoke. I've tried all the settings and I think I'm fastest on 10, but a rowing friend said that it's nothing like the real thing at that setting and recommended 2 or 3. I usually just compromise.

Re: SmileyEH\'s Log
 

[ QUOTE ]
[ QUOTE ]
Since December I've added 50lbs to my dl, so about 10 lbs a month and I didn't train it continuously-very happy with the results. Hopefully I can still lift over the summer and get 405 by September.

[/ QUOTE ]

Skimmed through and I haven't seen you hit this yet. 5x350 and this should be no problem for you. I'm calling you out, get this done within the next couple days if you haven't already [img]/images/graemlins/wink.gif[/img]

[/ QUOTE ]

Hyachahcahca. I actually tried 405 last week with no warmup and weighing about 8lbs less than I do right now. Obv. failed miserably, but I still have hope. I promise to try saturday-if not then next wednesday.

Re: SmileyEH\'s Log
 

Smiley,

would an obama shirt be an okay compromise?

btw what is the general thoughts on both glassman and rippetoe being, well, hmm, how can i put this delicately....FATTIES!! lol

i don't know jack about the fitness industry or lifting circles or any of the t-nation type gossip so that one did make me curious. oh and do people hate on mike mentzer (sp?) i did hear that once and was curious as to why. sorry if these are silly questions for your thread.

i never tried tabata w/o a partner but i hear seiko makes a timer that is super easy to set up to give you tabata intervals with a warning beep and everything. if i find it i will post a link in this thread.

oh and do the warmup so i don't have to hear of any more injuries. k?

later. J.

Re: SmileyEH\'s Log
 

Mentzer is a HIT jedi and a tool.

Re: SmileyEH\'s Log
 

Seiko makes interval timers:

http://www.amazon.com/Perform-Better.../dp/B00065WZTS

Timex ironman watches work for a lot cheaper if it has countdown-repeat(20 second countdown, and the alarm goes off for 10sec before it repeats) but you may have to count your own intervals.

Finally, the "gymboss":
http://www.gymboss.com/

Almost forgot:

http://www.speedbagforum.com/timer.html

Re: SmileyEH\'s Log
 

[ QUOTE ]
Mentzer is a HIT jedi and a tool.

[/ QUOTE ]

i figured out the tool part on my own for a number of reasons.
explain the super sucky parts of his training (besides the HIT) because i seriously know nothing about it.

btw thrempster, did you get my joke? and will you explain the choo choo??

thanks in advance. J.

Re: SmileyEH\'s Log
 

[ QUOTE ]
[ QUOTE ]
Mentzer is a HIT jedi and a tool.

[/ QUOTE ]

i figured out the tool part on my own for a number of reasons.
explain the super sucky parts of his training (besides the HIT) because i seriously know nothing about it.

btw thrempster, did you get my joke? and will you explain the choo choo??

thanks in advance. J.

[/ QUOTE ]

I've been drinking don't remember jopke. Choo choo is what ImsaKidd says when shortstacking.

Other than being like obsessed with HIT. Nothing really. Just HIT is really really bad (yes, sorry Dorian)

Re: SmileyEH\'s Log
 

[ QUOTE ]
Seiko makes interval timers:

http://www.amazon.com/Perform-Better.../dp/B00065WZTS

Timex ironman watches work for a lot cheaper if it has countdown-repeat(20 second countdown, and the alarm goes off for 10sec before it repeats) but you may have to count your own intervals.

Finally, the "gymboss":
http://www.gymboss.com/

Almost forgot:

http://www.speedbagforum.com/timer.html

[/ QUOTE ]

you sir and invaluable and a master of the interwebs. ty ty

Re: SmileyEH\'s Log
 

[ QUOTE ]
btw what is the general thoughts on both glassman and rippetoe being, well, hmm, how can i put this delicately....FATTIES!! lol

[/ QUOTE ]

I think glassman had a knee injury or something when he was a gymnast, and well rippetoe is just a big ol' bear.

[ QUOTE ]
would an obama shirt be an okay compromise?

[/ QUOTE ]

shipitholla, combine with a "The Nation" windbreaker!

Re: SmileyEH\'s Log
 

[ QUOTE ]
Seiko makes interval timers:

http://www.amazon.com/Perform-Better.../dp/B00065WZTS

Timex ironman watches work for a lot cheaper if it has countdown-repeat(20 second countdown, and the alarm goes off for 10sec before it repeats) but you may have to count your own intervals.

Finally, the "gymboss":
http://www.gymboss.com/

Almost forgot:

http://www.speedbagforum.com/timer.html

[/ QUOTE ]

neato, I'm going to order a GYMBOSS. Totally sweet name.

Re: SmileyEH\'s Log
 

Off Thursday.

Friday:

Warmup: Jump rope, 15 dips, back extensions, incline situps, 10 pullups, snatches + OHS

Lunges:
5x95
5x120
5x140
5x150
5x160

Bench:
8x95
5x135
5x165
5x180
1x200
1x210 - fail x 2
8x155

I feel like I lose my "groove" in bench really easily, obviously thought 210 would be easy considering I did a double at 205 several weeks ago. laaaaaaaame

Power Clean and Jerks:

Just messing around for a while
Fets sets of 4 or 5 at 95, 135
2x155
2xx175

Today:
J rope 10 dips, pullups, 15b. extensions, incline situps, snatches + OHS

OHS:
8x95
5x125
5x140
5x150
2x160
5x160

These were great, pretty much mirrored my last OHS workout in the spring despite hardly doing them all summer. 200 for reps by the new year!?

Pendlay Rows:
5x135
5x145
5x155
5x165

Dips:
8
5x35
5x45
5x55
5x65

After lifting a friend taught me some BJJ stuff for about a half hour then we "rolled" for another 30 mins. So much fun, I am definitely going to join the pseudo club going on at the school. He's not that experienced - maybe 6 months or something and about 25lbs smaller but I still won 3/4 mini matches. Destroyed me though, I'm completely exhausted. First rugby practice apparently is tomorrow afternoon so I'm going to give it a shot.

Re: SmileyEH\'s Log
 

Hello adoring fans, my log has returned!

This week was my first with no rugby so I'm totally back in the game. I'm eating like a pig and lifting with some intensity again. Today:

Power clean and Jerks: worked up to 5 singles at 195. Pretty sad the jerks are tough considering I got 220 a couple months ago. [img]/images/graemlins/frown.gif[/img]

Bench: sets of 8 at 135, 155, and 165. sets of 5 at 175 and 180. Very happy with this workout, I actually realised a big part of my improvement over the summer was technique, aided by a grippier floor so I could use leg drive more effectively. Should definitely be getting back to 5x190 asap.

Then did Fran (21-15-9 reps each of thrusters and pullups). Time: 6:47, not brutal but not my best. Pullups sucked balls (I had to break up 2nd and 3rd sets). And my legs are still burning.

Right now my goal is improving my squat. I did 6x225 earlier in the week a couple times and it was tough. 6x265 is where I should be, and I'd like to be repping 300 asap.

Edit: I'm also back to the CF warmup-my pullup and dip numbers are sucking. 10dips, pullups, 15 b. extensions and situps to start off today.

Re: SmileyEH\'s Log
 

ie CrossFit warmup are you doing 3 rounds of 10-15 reps or just one round?

Just curious because I have started doing the CrossFit warmup 3-5 days a week and then doing/attempting to do the WOD including any neccesary subsitutions.

Nearest CrossFit affiliate to me is ~50 miles north.

[ QUOTE ]
1.8. What's the "official" CrossFit warmup?


The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.


3 rounds of 10-15 reps of
-Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

-Overhead Squat with broomstick

-Sit-up

-Back-extension

-Pull-up

-Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

[/ QUOTE ]

sounds like you are doing a modified CrossFit warmup

Re: SmileyEH\'s Log
 

[ QUOTE ]
ie CrossFit warmup are you doing 3 rounds of 10-15 reps or just one round?

Just curious because I have started doing the CrossFit warmup 3-5 days a week and then doing/attempting to do the WOD including any neccesary subsitutions.

Nearest CrossFit affiliate to me is ~50 miles north.

[ QUOTE ]
1.8. What's the "official" CrossFit warmup?


The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.


3 rounds of 10-15 reps of
-Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

-Overhead Squat with broomstick

-Sit-up

-Back-extension

-Pull-up

-Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

[/ QUOTE ]

sounds like you are doing a modified CrossFit warmup

[/ QUOTE ]

Smiley--great to have the log back!! ty

Goodguy--i think most people modify the cf warmup to fit their needs a bit. imho it should include a good "total" body stretch, a push, a pull, a squat or lunge, ab exercise, lower back exercise. they can be of your choosing and can be sub'd around to fit your weaknesses. at least that was advised to me. i usually add some quick cardio at the beginning too. here is my current version which has undergone about a dozen transformations.

50 double unders

3 rounds of each of the following:

samson stretch
10 full range shoulder dislocates with wooden dowel
15 pullups
5 to 10 ring dips
15 overhead squats with oly bar
15 stiff leg dl with oly bar
15 knees to elbows
15 pushups (will drop these when my ring dips get stronger)
15 press/push press/jerk with oly bar to work on form

takes 15 minutes or so at the start of every work out and is great to show new people what cf is about. granted almost no one can make it through the whole thing to start and then it is fun to say "warm yet? ready for the workout"

and then laugh menacingly!! [img]/images/graemlins/grin.gif[/img]

all that being said use your warmup to work on skills and get your mind/body prepped to go and it is mission accomplished. J.

Re: SmileyEH\'s Log
 

Yeah, my complete lack of patience/fitness obliges me to do a highly pared down version of the CF warmup, although usually I'll throw in some hand stand pushups.

Re: SmileyEH\'s Log
 

wow J.B that is one tough warmup!

Re: SmileyEH\'s Log
 

[ QUOTE ]
wow J.B that is one tough warmup!

[/ QUOTE ]

not really that bad now, but i had to ramp up to it.

i modify and remove things if the wod is doing something that is simiar. no need to do 45 pullups if the wod calls for doing 100 in a few minutes. i like the warmup and it mentally prepares me for battle (lol) and mostly has kept me injury free, so that is good! cheers. J.

Re: SmileyEH\'s Log
 

Yesterday's workout:

Warmup (jump rope, 10 dips, pullups, 15 situps, back extensions, OHS, powersnatches)

Back Squat:
8x45
8x135
8x185
5x205
5x225
5x245

Going to try for a 5x265 ish by the weekend then try this new super squat program.

Bench:
10x45
10x95
10x135
10x155
7x170

No spotter so went for volume.

D-Bell Snatches
3x55
3x65
1x75 x 2
2x75
5x65 x 2

Re: SmileyEH\'s Log
 

I keep forgetting to update this.

Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough.

Program is:
mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85%
then I add 10lbs for 2nd week, 20lbs for 3rd.

I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4.

I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today.

Finished up with Barbell rows:
8x135
8x145 x 3

Re: SmileyEH\'s Log
 

[ QUOTE ]
I keep forgetting to update this.

Todays workout. First day of a 3 week + 1rm check week squat cycle. It is MWFrSa, so ridiculously tough.

Program is:
mon: 9x4 at 70%, wed: 7x5 at 75%, fri: 5x7 at 80%, sat: 3x10 @85%
then I add 10lbs for 2nd week, 20lbs for 3rd.

I'm guessing my 1rm is about 310 now, so today was 9x217.5 x 4.

I'm going to try and do basically the same thing with bench, except probably no wednsday/friday session. Figure my max is a pathetic 210 so 9x147.5 x 4 today.

Finished up with Barbell rows:
8x135
8x145 x 3

[/ QUOTE ]
so the reps per set goes up along with the weight? Yikes

Re: SmileyEH\'s Log
 

Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.

Re: SmileyEH\'s Log
 

[ QUOTE ]
Sorry I thought that was clear. Today was 4 sets of 9 vs, saturday which is 10 sets of 3.

[/ QUOTE ]
ok, makes a lot more sense now.

Re: SmileyEH\'s Log
 

Standard warmup

Dumbbell snatch:
35x5
60x5
70x5
75x4 x 2
75x5

OHS
45x8
95x10
115x10
135x10
155x5 x 2
160x5

Chins
10
35x5 x 3
35x4
35x5

Finished up with Tabata row, only 995 meters this time but my legs were super pumped and my glutes cramped up partway through. Good workout overall though.

Re: SmileyEH\'s Log
 

Standard warmup (up to 15 pullups though)

Back Squat:
8x45
8x135
5x185
7x232.5 x 5

Shoulder Press:
8x45
10x95
6x115 x 3
5x115

Deadlift:
8x135
5x225
2x315
2x345
2x365
1x395 (PR! wooohooo)

Re: SmileyEH\'s Log
 

Brag: Went to give blood today.
Brag: 56 resting heart rate!
Beat: They wouldn't let me give any because my dad had hepatitis A 35 years ago. [img]/images/graemlins/frown.gif[/img]

Re: SmileyEH\'s Log
 

Standard Warmup

Back Squat:
8x45
8x135
3x225
5x247.5 x 7

Bench:
10x45
10x95
8x135
5x167.5 x 7

Dumbell Curls (OH YEAH)
10x40
8x45
4x50
8x45

Then did some jujitsu for about an hour. Rolled twice with guys way more experienced but a little smaller and a lot weaker than me. Submitted both with arm bars. Then got my ass beat twice with rear naked chokes from a former high school wrestling champ. Also learned some technique (I know about nothing at this point).

Re: SmileyEH\'s Log
 

[ QUOTE ]

Dumbell Curls (OH YEAH SICK PUMP!)
10x40
8x45
4x50
8x45


[/ QUOTE ]
fyp yo

Re: SmileyEH\'s Log
 

Holy crap, I am dying from the shoulders down.

Standard warmup (only did 10 pullups, the handles were all slippery lame)

Power Clean and Jerks:
Worked up to 1x205 x 4 (power clean PR I think), but missed the jerk on the last one.

Back Squat:
8x45
8x135
3x225
3x265 x 10

40 mins of pure unadulterated suffering. This squat program is sick, 7 sets of 5 yesterday, 10 sets of 3 today. Awesome though, my thighs are going to be enormous.