SmileyEH's Log

[shemp]

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

[J.Brown]

[ 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.

[Thremp]

[ 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)

[J.Brown]

[ 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

[SmileyEH]

[ 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!

[SmileyEH]

[ 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.

[SmileyEH]

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.

[SmileyEH]

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.

[goodguy_1]

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

[J.Brown]

[ 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.