Sure. I just updated my log with a metcon and a video if you care to watch bad thruster form. Thruster, Press, Upright Row, Good Morning, Hang Clean - 5 reps each, AMRAP in 10 minutes.

Is GHR - Glute Hamstring Raises? Why do you prefer those?

Yeah, I have a "minor disc problem" according to my chiropractor. I was trying to find good ways to safely strengthen the low back, and the stuff I saw on the reverse hypers seemed to be what I was looking for. They're supposedly good for rehabbing and strengthening the low back. Maybe they're more trouble than they're worth?

Yes, GHR = Glute Ham Raise. I like them because... I dunno. The Reverse Hyper isn't anything special IMO. Maybe it's better for rehab or people who have weak lumbar areas. Mine is pretty stable from all the pitching and hitting I do.

Since it sounds like you have a lower back problem, the RH might be good for you. So are squats and deadlifts.

Yeah I'd prefer to do some light RH's if I had a lower back problem. I find that banded good mornings work well for me too. You just take a band and loop it round your neck and feet whilst standing and go from there.

Yeah, if all else fails I'll be doing really light DLs and body weight squats for a little while.

the guy running the 70sbig site said he's going to have an article about metcon programming soon. link to thread on rip's Q&A where he says this. program they use at wichita falls which actually incorporates 2 metcons per week. the program states metcons never go over 10 minutes and are usually 6-8. i imagine they do them with some pretty significant weights. i'm guessing they wouldn't have one where the heaviest weight was a 36lb kettlebell.

Barge Ass isn't capable of moving too much heavy weight for metcons, though. He's squatting 200 for 3x5. JLascek talks about just keeping it simple - even BW work and jumping just to elevate heart rate.

Thanks Miles and Kyle. Yes my squat strength is lolbad, so I won't be going overboard. I find that 1 round of a very basic kbell metcon destroys my lungs anyway.

This is the ****ing funniest video I have ever seen. Not joking. Holy ****.

http://www.youtube.com/watch?v=FH7RwSFTLFE

Soccer goalie does cartwheels to warm up and gets blown out.

aaahahahahaha

ya saw that last night, ridiculously awesome

you SS guys would get a huge benefit out of doing two 5-10 minutes sets per week of KB swings and/or clean and jerks with a relatively light KB(say 24kg). you will recover better between workouts and you'll actually be able to climb a couple of flights of stairs without running out of breath. you'll also fix a lot of alignment problems and muscle imbalances.

That's great to hear. I've recently started playing again and I'm lolweak atm. I'm considering jacking it in again 'til I get alot stronger cos I really am weak for my size and am not enjoying how **** it's making me play. How much stronger did you get for it to make that difference? As for the grudge match, I'm in no position to give such advice but working out the day before really doesn't sound like the best idea!

Single bell swings?

kpc is right. I always feel much more recovered after a day of frisbee and kettlebell swings, snatches, presses etc. (or moderately heavy o-lifting for that matter).

Your technique is surprisingly very good for being such a n00b. I can tell that you read SS. Congrats.

The squat should be a bit deeper, and you need to embrace the full body exercise aspect of the bench press (everything tighter and leg drive).

Am listening intently. Still trying to learn about the programming as much as the lifts, so aside from adding kettlebell swings, I don't really know how to incorporate it into my programming.

Something like KB swings after my mon/fri workouts? KB swings on days off like tues/sat? Try and do KB swings 8 hours after lifting? 8 hours before?

Please to be helping this noob programer, I def want to add some stuff like this.

A decent metcon workout is take one 16kg bell and do 1 minute of LH jerks, 1 min RH jerks, 1 min LH snatch, 1 min RH snatch, then clean+jerk, then swings, then front squats, then whatever. Keep up a decent pace. Do this for 10mins straight without setting the bell down at all. Go heavier if you can, but 16kg will be tough for most everyone here.

If I told H&F that I discovered a snack with the breakdown of:

1 serving(14g) 80 calories 7g protein 5g fat 0 carbs

What you guys say? Yay nor nay

Edit: I guess Pork Rinds are a good snack?

Hmmmm. Would this change anything:

"Also, the quality of the protein, called hydrolyzed gelatin protein, is quite low. Because they have a protein efficiency ratio lower than 40% as dictated by the FDA, their nutrition label usually states "0%" in % Daily Value or "Not a significant source of protein" as recommended by the FDA.

WhatverTF that means

Why would that be bad?

I believe, gelatin is kind of unique when it comes to protein derived from animals, in that it does not contain all the essential amino acids. It's protein content is mostly made of the nonessential amino acids which your body can produce on it's own.

That's basically what I figured, something along the line of incomplete amino acids. So you wouldn't necessarily go recommending pork rinds as a healthy snack, I'm guessing.

Had my biggest winning poker day by far so I treated myself to a kettlebell to see what this metcon stuff is all about.

Thanks a lot all.

TL;DR below

As for how well I started by just cutting all junkfood, soft drinks, fastfood etc and went pretty much straight into eating good healthy food.

I bought myself an exercise bike and a home gym and just started working out but really had no idea of what to do which is why I wish I had read the FAQ earlier and had bought the right equipment to start with but you have to start somewhere I suppose.

As far as being mentally tough to start it was hard until I got rid of all the crap food in the house and had a clean slate so to speak, then I could go shop for things that i never had bought before which was actually quite an enjoyable process.

I think also the fact that if I didn't do anything I would be dead in five years or so is also a big motivator

And now I can see the changes in myself physically and mentally that makes it a lot easier to keep on track.

I hope I never go back to the way I was but I think it would be dishonest to myself if I said that I won't, but I think I have educated myself enough to not go back to slowly killing myself.

Oh and I just turned 33 so ten years younger is not too bad I suppose