8986
Basketball / Re: Basketball fights, bad fouls, hard shit, dirty shit, etc..
« on: December 12, 2010, 07:02:26 pm »
HAHAHAHAHAHAAHAHHAHAHAHAHAHAHAHA
Doing Duke proud...
Doing Duke proud...
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8987
Football / Re: Metrodome Collapses
« on: December 12, 2010, 06:35:53 pm »I'm impressed that their security cameras are A) in color and B) record sound.
http://www.myfoxtwincities.com/dpp/news/snow-collapses-metrodome%2C-vikings-postponed-dec-12-2010
those are not security cameras, if you ever go to a nfl game, they have cameras everywhere
the impressive thing is that they were on
Haha, good point bmully. I guess I always figured those cameras came and went with the TV crews but now that I think about it that makes no sense.
8988
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2010, 06:23:02 pm »
s3: power
- RATING (8/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
not great, 30-31, one about 31.5. Just off, which was surprising because I felt good and sprints were not bad.
- ME MR tuck: 5 x 5
same, just felt a bit off; jumps were noisier than usual
- ME MR pogo: 3 x 5
same
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles
265 == felt good, pretty fast
- C1: JUMP SQUAT: 2 x 3 (30%)
85 == I think my transitions are still pretty slow but I was getting decent height
- C1-info: 2 rotations
- S1: dips @ 3 x AF
15, 15, 15 (last set AF)
- S1: pullups @ 3 x AF
8, 8, 6 (last set AF)
bicep curls 10x20e
two-hand DB OH tricep extension 10x40
- OPTIONAL: CORE
crunch x60
side crunch x25e
cut it off because I thought I was going to be late for something but then shit got canceled...w/e
- STRETCH
felt nice
- RATING (8/10)
- warmup
- 10 yard dashes x 5
-ME jumps (~5-7 x 2)
not great, 30-31, one about 31.5. Just off, which was surprising because I felt good and sprints were not bad.
- ME MR tuck: 5 x 5
same, just felt a bit off; jumps were noisier than usual
- ME MR pogo: 3 x 5
same
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles
265 == felt good, pretty fast
- C1: JUMP SQUAT: 2 x 3 (30%)
85 == I think my transitions are still pretty slow but I was getting decent height
- C1-info: 2 rotations
- S1: dips @ 3 x AF
15, 15, 15 (last set AF)
- S1: pullups @ 3 x AF
8, 8, 6 (last set AF)
bicep curls 10x20e
two-hand DB OH tricep extension 10x40
- OPTIONAL: CORE
crunch x60
side crunch x25e
cut it off because I thought I was going to be late for something but then shit got canceled...w/e
- STRETCH
felt nice
8989
Football / Re: Metrodome Collapses
« on: December 12, 2010, 06:16:52 pm »
I'm impressed that their security cameras are A) in color and B) record sound.
8990
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 11, 2010, 01:18:19 pm »
Cool. FWIW, here's a tutorial my man Jimmy put together about how to do it: http://beastskills.com/tutorials/tutorials/54
8991
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 10, 2010, 09:53:13 am »
Forgot to mention: Right ankle (the one I've sprained repeatedly) was tweaking a little after the first set of MSEM squats. Went away very quickly though and no trouble on the second set.
8992
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:37:40 am »That sounds good dude...do you guys have Nando's Chicken in America....if you can't get it order some of that sauce you'd prolly like it LBSS...sooo damn good!
Dude there's a Nando's like three blocks from my office. Delicious.
8993
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:37:24 am »
If you want to get fancy, this is the best appetizer recipe I know:
fresh baguette
however many slices of high-quality bacon (i.e. not the shit you buy in plastic at the supermarket...get it from the butcher)
boursin cheese
asparagus
slice baguette along the diagonal, pieces should be about 1/2" thick. lay on a cookie sheet in a single layer. toast in oven at 400 degrees for a couple of minutes. you know, like making toast.
trim and then steam asparagus until spears have turned bright green, then immediately plunge them into ice water. chop asparagus and bacon to same length as baguette slices.
spread boursin cheese on baguette slices. lay bacon and then asparagus on each slice. how much you put on will depend on the size of the baguette, but it shouldn't completely cover the bread.
eat.
NB: the plunging into ice water part is really important.
fresh baguette
however many slices of high-quality bacon (i.e. not the shit you buy in plastic at the supermarket...get it from the butcher)
boursin cheese
asparagus
slice baguette along the diagonal, pieces should be about 1/2" thick. lay on a cookie sheet in a single layer. toast in oven at 400 degrees for a couple of minutes. you know, like making toast.
trim and then steam asparagus until spears have turned bright green, then immediately plunge them into ice water. chop asparagus and bacon to same length as baguette slices.
spread boursin cheese on baguette slices. lay bacon and then asparagus on each slice. how much you put on will depend on the size of the baguette, but it shouldn't completely cover the bread.
eat.
NB: the plunging into ice water part is really important.
8994
Nutrition & Supplementation / Re: DOPE recipes!
« on: December 10, 2010, 09:28:44 am »
Two halved boneless chicken breasts (total 4 pieces of meat), about 2 lbs
half cup of fresh cilantro, chopped
5-6 garlic cloves, finely chopped
juice from 2 limes
2 tablespoons honey
2 tablespoons olive oil
salt
pepper
preheat oven to 350. combine all ingredients in a bowl. mix around. put in a ziploc bag or cover with saran wrap and put in fridge for at least 30 mins. put chicken on a baking sheet and bake for ~25 minutes or until center of thickest piece of chicken is white.
half cup of fresh cilantro, chopped
5-6 garlic cloves, finely chopped
juice from 2 limes
2 tablespoons honey
2 tablespoons olive oil
salt
pepper
preheat oven to 350. combine all ingredients in a bowl. mix around. put in a ziploc bag or cover with saran wrap and put in fridge for at least 30 mins. put chicken on a baking sheet and bake for ~25 minutes or until center of thickest piece of chicken is white.
8995
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 10, 2010, 09:24:19 am »Pussy workout:
4x6-8 leg extensions
4x6-8 leg curls
2 core exercises for 3 sets each.
Pussy.
How's the flag coming?
8996
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: December 10, 2010, 09:23:38 am »
are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.
i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.
peace man
Sorry, Depth drops. I always get the names wrong.
I will definately add some pogos. (frank Yang style)
I live in seattle and with the rain/ winter it is hard to get sprints in.
If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
8997
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 09, 2010, 11:41:38 pm »
Had kind of a shitty day. Ended up kind of angry by the time I left work for the gym. Not a good set up for a workout. Plus the old fucks took over the court by the time I got warmed up, so no jumps at the rim, had to settle for some dangling shit in the weight room. I hate those old motherfuckers, they suck so bad and they rent the court so you can't even shoot around on the opposite end while they play their slow-ass game.
s2: power
- RATING (5/10)
Shit mood, sore/dead feeling glutes, fuck the old guys, got pissed at my gf, which rarely happens. Glad I ground this one out, better luck next time.
- warmup
shoot -- okay for about two minutes, then for some reason the switch flipped off and I went like 3 for my next 30. Bizzare.
mobility/sprinter's warm ups
- 10 yard dashes x 5
Slow, tweaked right toe
-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
Horrible, no pop at all
- ME MR halftuck: 5 x 5
see above
- ME MR pogo: 3 x 5
again
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
285 -- a little grindy on a couple of reps but actually not bad; shoes still make me feel weird/pronatey, but not as bad as Tues
- C1: JUMP SQUAT: 2 x 3 (30%)
85
- C1-info: 2 rotations
- S1: dips @ 3 x TF
20, 11, 9 -- could have pushed a little harder but didn't
- S1: pullups @ 3 x TF
10, 6, 4 -- same
- OPTIONAL: CORE (Y/N?) superset x3
crunch +40 x20
leg lower x12
Pallof press x10x80e
- STRETCH
s2: power
- RATING (5/10)
Shit mood, sore/dead feeling glutes, fuck the old guys, got pissed at my gf, which rarely happens. Glad I ground this one out, better luck next time.
- warmup
shoot -- okay for about two minutes, then for some reason the switch flipped off and I went like 3 for my next 30. Bizzare.
mobility/sprinter's warm ups
- 10 yard dashes x 5
Slow, tweaked right toe
-ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
Horrible, no pop at all
- ME MR halftuck: 5 x 5
see above
- ME MR pogo: 3 x 5
again
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles
285 -- a little grindy on a couple of reps but actually not bad; shoes still make me feel weird/pronatey, but not as bad as Tues
- C1: JUMP SQUAT: 2 x 3 (30%)
85
- C1-info: 2 rotations
- S1: dips @ 3 x TF
20, 11, 9 -- could have pushed a little harder but didn't
- S1: pullups @ 3 x TF
10, 6, 4 -- same
- OPTIONAL: CORE (Y/N?) superset x3
crunch +40 x20
leg lower x12
Pallof press x10x80e
- STRETCH
8998
Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: December 09, 2010, 11:28:09 pm »IMO their main importance is from a postural perspective and femoral control. Basically if the hip flexors are weak the glutes can't do their job becuase the hips aren't set in a way that primes the glutes optimally and the TFL tends to take over in hip flexion. It's common in people with a naturally flat ass. Strengthen their hip flexors and all the sudden the posture of the hips changes and the glutes are more easily engaged. The relative size and strength of the psoas in black people is significantly greater than whites.
Really? I find that hard to understand and/or believe.
8999
Pics, Videos, & Links / Re: Martin Wildauer deadlift 5x340kg RAW & 31x200kg in 68 sec
« on: December 09, 2010, 11:27:04 pm »
I just realized: Every crossfitter in the world should watch this video.
9000
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2010, 02:57:40 pm »
NICE on the squats