No kidding about foam rolling being addictive. If I keep up at this rate I'll need to change my location.

Perhaps my true calling in life is to just go around the world leading foam rolling instructionals. I can tell true stories about having sagely wisdom passed down by my ancient SMR guru "Cha59" and also give anecdotal evidence from such legendary athletes as Busto, the other Busto, that kermit frog avatar guy, the one with the huge beard, and whatshisface. I could even recount the battle with evil super villain the Thremp where in the end even he had to admit SMR manual therapy was likely not voodoo witchcraft like chiropractic.

Strength seems to be increasing rapidly. You on the same sauce as rich Froning?

http://well.blogs.nytimes.com/2013/0...ot-to-stretch/

Let's get this straight. Rich Froning is on the same sauce as me and not the other way around, kapiche?

I don't understand why they excluded these past experiments. I can see why you would for time necessary to analyze those results, but I'd prefer to see crosstabs between the two.

I also didn't see anything about whether or not the people studied already habitually used static stretching pre-workout. I cannot remember where the study was from, but I recall one previous study with similar conclusions that made the mistake of not controlling for people who already performed or did not already perform static stretches. The subject's prior habits became the true intervening variable. If they regularly stretched prior to working out, their workout proceeded well afterwards. If they didn't, stretching harmed their workout.

I'm just going off the NYT article, though. If you've taken a look at the article in the JSCR or SJMSS, does it list anything significant that the NYT summary leaves out?

Also stopped stretching ldo

Afternoon brahs

Weigh-in/measuring day.

Waist: 33.25" (-.50")
Weight: 184lb (-1lb)

Rigged scale imo. Weighed myself yesterday for a preview and was at 183.

For the fast track weight loss, IFC recommended:

Rest days: 2037 cals
Workout days: 2619

I'm averaging 2100 on rest days, 2450 on workout days. Maintaining high protein. Regular milk costs more calories than almond milk, but it has more brotein so well worth the switch in my protein shakes.

Milk is good. Strict paleo is stupid. Good call. Get some cottage cheese too.

Revised bodyfat estimation: 25%


Sorry but that skinny dude that got bodpod tested has changed things.

Must be doing better than I thought to get such a low bodpod estimate. I'd wager bodpod puts even the great loco at 30-32%.

Afternoon brahs.

4/19/13

Goin' after dat high volume today.

HBBS
Start @ 135lbs X 2
Add 10lbs, repeat every minute on the minute until failure
Failed @ 225lbs

Weighted pullups
Start @ +35lbs X2
Add 5lbs, repeat every minute on the minute until failure
Failed @ +60lbs

Backwards rollings hand springsX5
Vertical freeze 12 seconds
Twisting single foot crouchX5 (each side)
3 rounds, 1 minute rest between rounds

Squats@135lbsX10
30 pushups
3 rounds, no rests. Finished in 4m47s.

So I've got a coupon for a month of free Crossfit at a new place (Crossfit MBX).

I assume I can just go old man slow, stare at chicks in sportsbras, and not get the super-aids, right?

Nothing to lose. Honestly I think working in some cross fit routines is a good idea for many. Cardio plus strength plus coordination calibration. I'd never go back to cross fit only, but a lower level routine post weight workout, or a higher level on a pure cardio day, beats the hell out of running/elliptical for an hour.

well said

I would personally recommend you avoid kipping pull ups, sumo deadlift high pulls, and rebounding box jumps, and any other movement you feel less than 100% comfortable with.

And of course take it easy on the weights/volume at first with movements you aren't comfortable with. Hopefully they have half decent coaches that know what they're doing. Interested in hearing what your experience there is like if you choose to go.

Forgot to mention that on 4/18/13 I met up with my sparring buddy and went through kendo drills for an hour and a half. We spent an hour and fifteen on form conditioning, then fifteen minutes sparring. It is odd being the teacher this time, and somewhat enlightening. He is making a lot of the same mistakes I made when I first began training almost twenty years ago. To his credit, though, his kickboxing background has put him light years ahead of where a total n00b would be.

4/21/13

HBBS
185x5
205x3
225x1
230x1
Failed at 235

Bench
195x5
215x3
225x1
230x1
Failed at 235

Weighted dips
+45x5
+50x3
+55-+90x2 (next time will start way heavier, I started to feel ridiculous)
+95x1
+100x1
Failed at +105

Deadlift
245x5
265x3
285x1 (mixed grip obv)
295x1 (mixed grip obv)
305x1 (mixed grip obv)
310x1 (mixed grip obv)
Failed at 315

Crossfit:
3 rounds
Run .25 miles@9.5mph
12 pullups (strict)
21 kettlebells (45lb)
Finished in 11:23

I feel more embarrassed than ever by my squat weight but don't know what else to do except continue to work up the weight with a mixture of high weight/high rep variations on hbbs/lbbs/fs. I just feel ridiculous. I mean I walk around on my legs ffs. There is no reason why my arms should be dead even with my legs, unless I spend half the day walking around in the handstand position. Which would be pretty sick but LOL.

On the plus side, deadlifts and bench are coming along nicely. Super disappointed when I failed at 315. Was that close to getting 3 plates on both sides! Hoping next week will be the week.

Plus, weighted pullups have increased my strength to where even after weight training, doing pullups in the crossfit workout was a breeze. Same for kettlebells. The last few kettlebell reps of each round got rough, but deadlifts have increased my coordination tremendously to where I really feel the forward hip spring action when lifting the kettlebell.

I feel your pain on the squats. You read my log, my squats are pretty lol too, but on the bright side, you've got a pretty solid bench and I bet your press is pretty decent as well (although I haven't seen it in your programming). Just keep squatting heavy 3-4 times a week and the numbers will go up. My preference is high bar. It has the best carryover for xfit/oly. I mix front squats in too, but I spend most of my time doing HBBS. Your FS will go up as your BS goes up too. At least mine has in my limited experience.

I haven't had presses in my programming! I'm adding it in on Wednesday though as part of a new programming line for each week.

Okay, that's only SLIGHTLY true. I have a SORT of press in I think three of my crossfit workouts, but those don't count the same way since those are low weight/high rep until muscle fatigue. The latest average weight for the CF WODs is 105lbs. I can't wait to increase me heavy weight press and see the CF WOD press max weight get higher

I've only been doing squats two times a week, but hmmm, okay, I will include squats three times a week in my new programming, HBBS on M and F, FS on W.

Still seems weird to me to be on a significant cut from my normal calorie intake but still have plenty of energy for far more lengthy and strenuous workouts. The CF workout I did today used to be an entire workout. Now it's something I do at the end for a lil' cardio.

That WOD is pretty much Helen but with the pullups/kettlebell order swapped and pullups not needing to be strict and kettlebells being about 53 lbs! Very good WOD!

That treadmill time of about 1:30 per 0.25 mi is intriguing to me cause the 0.25 mi rounds take me like 2 mins each time (lolrunning) but feel like I could probably do that 9.5mph on the treadmill at least for the 1st round.

Pretty much agree w/ Payoff that it will go up with time as you keep squatting more. Are you doing your own lifting programming and then joining the CF gym for the WODs?

chis,

I do it all at the same gym. I worked out with a crossfit trainer for a couple of years so have a good stable of workouts to draw from, and I have an app that generates hundreds of new CF workouts. Lifting is my own programming, though I'm looking now at a couple of programs others have posted. I've seen some very good results with my own programming, but I'm always adjusting for higher efficiency.

I'd gladly lift a 53lb kettlebell, but the heaviest my gym has is 45lbs. May need to switch to dumbbells.

You're in really good shape. I think you'd be surprised what speed you can maintain for .25 mi., especially if you're doing an isolated CF routine. Once you hit 9.5mph you're looking at around 1:30 to finish. Anything above that and sure, it sucks the wind out of you, but the time to complete the quarter mile gets lower and lower, so you are out of hell soon enough. I normally hit 10.0mph in this WOD, but the tank was running low so I handicapped myself half an mph

Doesn't crossfit normally do push-press instead of military press and kipping pullups instead of strict pullups?

Teaching me more new words!

Correct, but I tend not to use push-press or kipping. In one WOD, I see now that I'm doing a push jerk. The others, I use strict press. I also do strict pullups. One workout that starts with 20+ pullups, I'll allow myself a kip at the end if necessary to power through. I'll make sure to note which I use from now on.

4/22/13

Pistols
BWx5
BW+10x3
BW+20x2
BW+25x2
BW+25x1

Handstands
5x5 (Each rep only counted if I maintained minimum 2 second hold)

Gym Rings

Top hold
10secsx3

Dips
5x5

L-Sit
10secsx3

Pull-up
7x3

Upside-down L-sit Pull-up
5x5

Split leg L-sit with ab rotation at the end
10secsx3