8401
Program Review / Re: crossfit
« on: October 19, 2011, 11:48:40 am »What is crossfit? Is it some type of workout routine.
ffs:
http://www.google.com/search?q=crossfit&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a
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ffs:
http://www.google.com/search?q=crossfit&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a
8402
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 19, 2011, 10:10:12 am »what you working as now?
adarq is an ER nurse, you guys didn't know that?
8403
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 18, 2011, 11:33:56 pm »
crossfitters taking up the whole motherfucking gym until 8 PM, nearly lost my shit when i realized the class was too big to leave even a little space for me to jump at one of the rims. i need to relax. warmed up, realized i wasn't gonna get to do anything, hung out for a bit, warmed up again starting at like 7:45 and went from there.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = left glute
ACHES/INJURIES = left tricep post workout
FATIGUE = low
- warm up
- sprints 2 x 10y
uphill, outside
- DSVJ x 5-6
- DLRVJ x 12-15
a few very good jumps, mostly ok to good, split the skin on the back of my pinky finger grabbing the rim. not exactly sure how that happened. just looked down and there was blood there. 31.5-32 consistently for a stretch of 5-6 jumps.
- ME pogos 3 x 5
- squat MSEM 2 x 3
315,315,315
315,315,315
form pretty tight on all reps, first three were hard, second three were not.
- shoot around x 20 minutes
was hearing who's inside the three point line, was hearing clangs outside the three point line. it's like a switch goes off in my brain when i cross the stripe.
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = left glute
ACHES/INJURIES = left tricep post workout
FATIGUE = low
- warm up
- sprints 2 x 10y
uphill, outside
- DSVJ x 5-6
- DLRVJ x 12-15
a few very good jumps, mostly ok to good, split the skin on the back of my pinky finger grabbing the rim. not exactly sure how that happened. just looked down and there was blood there. 31.5-32 consistently for a stretch of 5-6 jumps.
- ME pogos 3 x 5
- squat MSEM 2 x 3
315,315,315
315,315,315
form pretty tight on all reps, first three were hard, second three were not.
- shoot around x 20 minutes
was hearing who's inside the three point line, was hearing clangs outside the three point line. it's like a switch goes off in my brain when i cross the stripe.
- stretch
8404
Program Review / crossfit
« on: October 18, 2011, 07:38:20 pm »
My patience for this ass-backwards clusterfuck of moronic cultthink is wearing thin. I almost started berating some random dude on the street yesterday because he was telling his gf all about this "interesting new workout methodology." Now the assholes are using the entire fucking basketball court to do running jump rope and wall handstand push ips and fucking who knows what else. Fuck them all.
8405
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 18, 2011, 04:31:45 pm »8406
Pics, Videos, & Links / Re: funny / horrible training videos
« on: October 18, 2011, 03:42:55 pm »8407
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 18, 2011, 03:20:57 pm »
8408
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 16, 2011, 08:07:48 pm »
basketball league has started up again, so no court access. damn it.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left elbow
FATIGUE = low
- warm up
- depth jumps 3 x 5
meh, third set best
- MR half tuck 3 x 15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3
295,295,295
315,320,320
- stretch
- shoot around a bit
- DLRVJ x a few
considering it was end of the workout, pretty okay, easily getting a knuckle over the rim.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left elbow
FATIGUE = low
- warm up
- depth jumps 3 x 5
meh, third set best
- MR half tuck 3 x 15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3
295,295,295
315,320,320
- stretch
- shoot around a bit
- DLRVJ x a few
considering it was end of the workout, pretty okay, easily getting a knuckle over the rim.
8409
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 14, 2011, 10:10:10 am »
last night. i always forget that thursday is old man basketball night. except now there's these three young dudes, including one who has to have been a D1 athlete of some sort. 6-2 or 6-3, probably 215-220, long legs, jacked if not super lean, can dunk without trying. he's not much better than i am at basketball, which is kind of funny.
anyway, it worked out because volume day is supposed to be depth jumps, anyway. gym was too fucking crowded.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left forearm and elbow
FATIGUE = low to moderate
- warm up
- MR half tucks 3 x 15
- depth jumps 3 x 5
meh, too many people around, hard to jump when at the back of my mind i'm worried i'm going to run into someone
- squat 3 x 5 x 275
- fat bar BOR 3 x 8 x 125
felt like mixing it up, forearm bugging so didn't want to do chin ups
- stretch
- shoot around x 10 minutes
handles are a little better, almost by accident. still laughable, but not AS laughable.
anyway, it worked out because volume day is supposed to be depth jumps, anyway. gym was too fucking crowded.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = left forearm and elbow
FATIGUE = low to moderate
- warm up
- MR half tucks 3 x 15
- depth jumps 3 x 5
meh, too many people around, hard to jump when at the back of my mind i'm worried i'm going to run into someone
- squat 3 x 5 x 275
- fat bar BOR 3 x 8 x 125
felt like mixing it up, forearm bugging so didn't want to do chin ups
- stretch
- shoot around x 10 minutes
handles are a little better, almost by accident. still laughable, but not AS laughable.
8410
MOVIES & ENTERTAINMENT & SHeeT! / Re: Favorite Movies
« on: October 14, 2011, 10:03:18 am »I like series movies, so Star Trek TNG takes the cake, by far. Then it is Fresh Prince of Bel Air and Prison Break.
negged because these are not movies.
8411
MOVIES & ENTERTAINMENT & SHeeT! / Re: Favorite Movies
« on: October 14, 2011, 10:02:52 am »two movies I can think of right now are Wolverine and Sherlock Holmes.
lol.
8412
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 12, 2011, 12:06:22 am »
diet and sleep sucked this weekend, through lunchtime today. was violently sick on monday morning. kind of confused about it, as this is the second weekend in a row that i've had bizarre severe-hangover-like symptoms despite moderate drinking. it's not really like a hangover, either, the headache and nausea just feel different and last weekend was different from this. very weird. discipline has been poor in general, time to refocus. can't blame work anymore, that beast of a proposal is behind me and i have control of evenings and stress levels again for the most part. more foam rollering, more sleep, more veggies, fewer sweets, more sleep, more stretching, fewer sweets, more protein.
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- sprints 2 x 10y
- DSVJ x 3
- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.
- MR half tuck x 20,15,15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.
- OHP 5 x 115, 3 x 125, 1 x 135
lol
- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.
- stretch
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
- sprints 2 x 10y
- DSVJ x 3
- DLRVJ x ~20
didn't feel great but it seems as though my baseline "meh" day has gone up 1-1.5" from where it was even a month ago. so that's good. was around 31-31.5 for most jumps.
- MR half tuck x 20,15,15
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
felt good so went for the third plate, do not regret it. strong except for the last rep, when i lost focus. must work on focus. shooting free throws is a good way to do that.
- OHP 5 x 115, 3 x 125, 1 x 135
lol
- shoot around to cool down a bit
meh, ended with 38/50 FTs, which sucks even by my standards. oh well.
- stretch
8413
Strength, Power, Reactivity, & Speed Discussion / Re: Out of the gym, on to the street with a vest!
« on: October 11, 2011, 10:16:48 am »
i remember seeing at least one study that found that just walking around all day with the weight vest on had awesome if relatively short-lived potentiation effects.
8414
Introduce Yourself / Re: Here I am. Hope to help contribute.
« on: October 11, 2011, 09:49:24 am »
i am interested in computational biology because i don't know anything about it. link please and thanks.
8415
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 09, 2011, 11:49:23 am »
yay, site's back. whiny assholes of the world unite!
last week blew because of work, so
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
10/5
BW = ???
SORENESS = none
ACHES/INJURIES = shoulders and neck, too much sitting and too much stress
FATIGUE = very high
at work until really late, didn't get to the gym until 9
- warm up
- foam roller x a million years
felt awesome, by the time i was done it was 10 until 10 and i had to leave
10/7
BW = ???
SORENESS = none
ACHES/INJURIES = left acromion process tweaking during setup for squats... not as bad as that one time
FATIGUE = very high
- warm up
- sprints 4 x 10y
- DSVJ x 5
- DLRVJ x ~20
started out awesome, was totally in the mindset of, "fuck yes, i'm gonna PR right now." then went to get my phone so i could do some filming and couldn't find it. freaked out a little bit, eventually found it but by that point CNS excitement was down. jumped meh, ~31, by i was getting easy 32+ on my first couple of jumps so i'm pretty pissed. better luck today.
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
not great, not bad. will cut down to 305 next time and see how that does. more important to be solid and fast than to have those extra ten pounds.
- OHP 3 x 105, 3 x 115, 4 x 125
possible PR on the last set?
- chin ups 5 x 5
- stretch
last week blew because of work, so
ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.
FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.
STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.
KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.
10/5
BW = ???
SORENESS = none
ACHES/INJURIES = shoulders and neck, too much sitting and too much stress
FATIGUE = very high
at work until really late, didn't get to the gym until 9
- warm up
- foam roller x a million years
felt awesome, by the time i was done it was 10 until 10 and i had to leave
10/7
BW = ???
SORENESS = none
ACHES/INJURIES = left acromion process tweaking during setup for squats... not as bad as that one time
FATIGUE = very high
- warm up
- sprints 4 x 10y
- DSVJ x 5
- DLRVJ x ~20
started out awesome, was totally in the mindset of, "fuck yes, i'm gonna PR right now." then went to get my phone so i could do some filming and couldn't find it. freaked out a little bit, eventually found it but by that point CNS excitement was down. jumped meh, ~31, by i was getting easy 32+ on my first couple of jumps so i'm pretty pissed. better luck today.
- jump squat 3 x 2 x 95
- MSEM squat 2 x 3 x 315
not great, not bad. will cut down to 305 next time and see how that does. more important to be solid and fast than to have those extra ten pounds.
- OHP 3 x 105, 3 x 115, 4 x 125
possible PR on the last set?
- chin ups 5 x 5
- stretch