Gibbo
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Posts posted by Gibbo
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One guy stupid/gifted enough to do an ultra with no prior training is not a good argument for anything, except the levels of stupidity that people can reach.
Part of my point is that there is no "one," definitive Crossfit. Another example is http://www.crossfitfootball.com/, run by NFL free agent John Welbourn not long after he started in Crossfit, wanting something to fit the needs of contact sport athletes. For those interested in getting bigger, stronger, and more powerful CF Football (especially with the combo of GOMAD plus an otherwise clean [preferably paleo] diet) will do the job, as well as increase your GPP (not to the extend other CF protocols might, as what they do is more specialized).
Except the fact that Joe DiFranco has put out more and better athletes than crossfit, you know. The idea of 'increasing general fitness' is ridiculous and should be put aside for the injured and chronically ill. Things targetting an increase in athleticism do the same thing, faster, with better results because they don't pull any punches.
Strader: Ignore stupid gimmicks like paleo. It's not sustainable at all. Do you enjoy rotting meat? Do you enjoy being able to eat more than 3 things? You don't need a stupid gimmick, just count your goddamn macros and stick to it.
Race weekend details:
Friday night; Worked at 9pm,
Saturday: got off at 5am. Biked home, biked to train station. 7am caught a train out to surrey, biked 30km from last train station to bike clinic. Did bike clinic (about 30km more biking), biked back to train station. Biked home: Total, a little over 100km
Sunday: Biked to the train station, 30km from station to race, 60km race, finished second, mooched a lift home from someone because it was rainy and I was cold as shit and I was exhausted.
Course was quite flat and very basic. http://connect.garmin.com/activity/26480758
The guy who came in first was a good 100m ahead and not in the photo:
http://www.flickr.com/photos/alexpope/4418252676/sizes/o/in/pool-12983094@N00/
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You realize that by doing that, your body will switch into starvation mode, your base metabolic rate will drop, you'll be lethargic/asleep most of the time, any muscle activity will cause catabolization, and when you switch back to a non stupid diet you'll just balloon up?
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How so? I do go to an affiliate and although I pay more than I would for a regular membership to any other gym, I also get instruction and/or form correction from the trainers every time I go. On top of that, I get personalized strength training, not to even mention the motivation of doing CrossFit with other people and trainers who support and encourage you to improve. More expensive than another gym? Sure. Overpriced? I wouldn't say that.
I pay 24$CAD/month for access to 6 gyms with weight rooms, 4 with pools, and a variety of other gear, plus access to people that know what they're talking about. I've seen people pay upwards of 85$USD/Month for crossfit. That's 3x the cost monthly. Even rounding up, that's 300$ a year for mine, and rounding down to 80$mo makes crossfit 960/year. A difference of 660$ a year is, depending on eating habits, 3-4 months of good clean food, without even pinching pennies. Especially at a low level, what you're eating is inifinately more important than what you're doing, as any muscle stimulation gets the job done.
And just for the record on the running thing, there are people who have essentially run Ultra-marathons after doing nothing but CrossFit or CrossFit Endurance training. So maybe just training running will make you a better runner, but with some CrossFitters showing 80+ miles in a day is possible without ever running more than 5k in training, while maintaining the muscle mass to lift heavy, it's hard not to see value in the training.
If they say they finish an ultra without ever doing anything more than crossfit, they're lying. Either about finishing, or about not training. Or by "some" do you mean maybe 3 people in the history of crossfit.
Complication/ ->
Now if your problem is with someone gaining weight when they have trouble with it, the only real solution is to eat enough to support weight gain and lift heavy. CrossFit will get you there eventually if you do that, even if it isn't quite as fast as a program that focuses solely on strength and weight gain. Unless of course you're just looking for extreme hypertrophy of the muscles, which is a pretty useless goal from a fitness perspective as far as I'm concerned. I won't knock the people who like to look like a body builder or actually be a body builder, but that kind of training has little value for most people.
What do all of the top beginner programs have in common? Extreme Simplicity combined with high large muscle group hypertrophy. 5x5 and SS very simple. WSfSB has a bit more in it. It's the pursuit of specific musclegroups and single muscle excersizes that start to really cut down on the effort:reward ratio.
I've worked out for several years, but I want to get opinions on muscle soreness. Some people say it's okay to workout if your muscles are still sore as you need to stick to your schedule, others say to not to as your muscles need to heal.I guess you can always do cardio even if your muscles are sore, achieving that much needed elevated heart rate to stay healthy.
Peeps?
If it's pain, don't do anything. If you're just stiff/a bit sore, then go for it. The soreness will work itself out. Start lighter if you're really really sore to help work it out, then move up.
Although if you're sore to the point of random muscle failures (I've been there), then it's probably dangerous and you should give it some time.
On a side note, I had my first pure bike race this weekend. Came in 2nd of 50. I haven't looked at my full data yet, but I spent 1.5 hours above Zone 3.5, a good deal of zone 4, and a couple very painful trips up to zone 5.5 .
Ferret: Eat more. Add in cheap things like Brown rice and Lentils. Which are tasty with a little chili sauce anyhow, and very easy to make. Eventually you'll get used to eating more and start gaining size.
itt i sense more fanboyism than exercising!been keeping at my routine, and I can attest to progress in strength - which carries over to basically every other aspect of my life. I've thrown in a little swimming to keep things interesting (and to slaughter my legs while sparing my back).
Missed that the first time through. How the hell are you swimming that is slaughtering your legs and sparing your back? That's completely the opposite of what should be happening. Full leg kick from the glutes is most of the leg activation involved (except for butterfly I think it is..), which gives the most power while maintaing form. If your back doesn't get a workout while swimming, you should really rethink how you're swimming.
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Both of those will work as well. I'm actually somewhat surprised I forgot about Starting Strength.But for that matter, his stated goals are to build some muscle and tone. CrossFit will do that as well, and it will improve his fitness in more areas than just strength. So is there any particular reason you're against him trying CrossFit?
Crossfit is 1) overpriced 2) overcomplicated when someone has a history of being a excessively skinny and 3) not really optimized for anything.
Combining a lifting regimen with another pure sport (running, cycling) will result in more muscle and better running (or whatever) than doing crossfit will, provided you're capable of eating enough to support it.
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I don't have any weight issues, but I would like to build a little muscle and tone overall (not going for the bodybuilder physique).
Currently I have no set program regarding exercise (aside from a brisk walk every day and irregular usage of freeweights) and my diet consists mainly of sandwiches, mostly-healthy foods and plenty of rest.
Any tips?
You won't end up looking like a bodybuilder, unless you're secretly spiking test and Dbol.
Google for 5x5 or Starting Strength to get some bulk on that skinny ass of yours. Ignore everyone telling you to go to crossfit.
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I do have a question though... anybody know a good hamstring or quad exercise that I can perform without involving my lower back? I'd like to be able to work both of them out with each workout if possible.
I'm not sure why you would want to isolate those out if you're going for increased overall stregth, but any sort of leg curl for hams, and leg press (god don't these plese)
Edit: You work out home. Yeah, you're hooped. Deadlifts and squats shouldn't be hurting your back. Do them properly. If it's injury based though, front squats or zercher squats (both on exrx) can help. And Glute-ham raises for your ass-chain. You can do them with a broom and a chair.
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I hope to only one day be as sexy as you, Taucer. <3
Anyhow, a lot of people have a tendancy to have terrible diets, coupled with a mixed idea of what they should be doing to actually improve their body.
A quick rundown of things:
A rough estimate of how much you should be eating is about 14* Bodyweight, in pounds, and round up. Just for maintenence. For me, that's 190x14 = 2660, so 2700. If you don't know any better, that seems like a lot. I mean, that's only 6 double cheeseburgers, right?
Now, for the fun part. Macros! Protein and Carb are both 4cals per gram, fat is 9. That's you don't count grams, but % of caloric intake. A fairly easy ratio to obtain and hold (and works well for beginners) is 35%p/50%c/15%f.
For me, that's 945p/1350c/405f or 236g/337g/45g
Most people, if they clean up their diet and start adhering to that, will end up losing weight assuming they have some semblance of activity in their life.
If you want to lose weight a bit faster, go down by about 20%. Gain weight? Go up 20%. Beyond those numbers you begin to see diminishing return, excess fat gain, etc.
What to do: Do not work out 7 days a week. Do not work out 6 days a week. Hell, don't even attempt 5. Your body needs time to heal, and excessive muscle soreness off the start is a great excuse to stop.
Lift weights. Just do it. You won't get bulky. You won't look like a body builder.
Guys, eventually you'll look like taucer.
Girls: You won't get bulky. Go lift something.
This chick is stronger than I am, and not bulky.This was all just very brief and basic. Now, who the hell am I to say this? An ex fatty (245) at 6foot, who cut down to a skinny fat 170lbs, and am now back to 190. Working on getting my cat4 for bike racing, I do stupid endurance sport stuff, enjoy lifting, and currently single (looking at you taucer).
One more thing: Low carb; don't do it. just cut out processed things. And only drink water (and milk if you're so blessed).
Juice is healthier than pop, right? Wrong. Juice contains almost equal amounts of HFCS. Here's why that sucks (it's long)
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I've been going to the gym for 4 weeks until this blizzard hit, and I don't think I lost any weight. I've lost 5 lbs tops.
I've been doing 40 minutes cardio and 40 minutes weight lifting every other day (some days I do 20 minutes to give muscles time to rebuild)
My goal was to lose a fair deal of weight by next December. I don't understand why dieting + doing the 80 minutes hasn't caused me to lose a ton by now.
Your diet probably sucks. Post it.
The important thing for this is not so much intensity as duration.
Bullshit.
Someone running a marathon pace 10km/h, for an hour, is going to burn considerably less than someone running a 10k pace (15km/h). Now considering a lot of people just starting out aren't going to be even capable of sustaining that anyhow, you cut the time in half, thus making the difference in intensity more important.
Talking heartrate, 130-140bpm is designed to be sustainable over long periods of time and doesn't really burn all that much on a caloric level. Likewise, getting up to anaerobic levels is just going to molest your muscle glycogen and not really do what was intended. For people trying to get less fat, medium periods in zone3 work quite well.
Taucer, I'm not sure if your training methods are really going to work for normal people. You have stupid genetics (in a good way), and you work with people who have a ridiculous amount of drive, a sport to compete in, and are there very frequently.
OCR Fit club (2010 edition)
in General Discussion
Posted
I mis-spelled it. It's deFranco.
http://www.defrancostraining.com/index.php
The articles tab has some good reading.
When something like the NFL Combine has to set new rules to prevent people trained by one specific guy from being better than everyone else, I'd call that a degree of success.
That's Paleo? I call that not eating like an idiot. I've always heard people describe it as 'eating only what was available to a paleolithic era survivalist' hence the name. Also funny; root vegetables were around long before leafy ones were cultivated to the point of being worth eating, and are more calorically dense. Plus most paleo people seem to gloss over the fact that a caveman finding a honey-trove was a caloric goldmine.
I consider it stupid and gimmicky because a) if you're lucky enough to be able to digest dairy, there's no reason in hell you should be neglecting it if you care about fitness,
complex carbs are your friend and c) I've been up for 24 hours and forgot c.
I've never heard of this damn zone thing, but nutritionists, bodybuilders, and anyone who cares have been counting macros for as long as they realized it mattered. There's nothing gimmicky about tracking the percentage of calories from P/C/F/A. It's called common sense.
It increases drag quite a bit, and makes it miserable. Thanks though
Crossfit has not produced any worldclass athletes. Nobody setting records. Nobody doing anything of significant note. Look at large portions of the american military. Kinda flabby and out of shape. How about various police forces. A lot of these organizations subject their members to crossfit.
Westside Barbell methods have people squatting 3x their bodyweight.
Bodybuilders of old were some of the most attractive men to walk the planet. Modern bodybuilders are walking muscle charts (if a bit gross).
Taucer can probably deadlift at least 400 lbs if he got the form down, as could any other high calibre male gymnast.
Things like zone and paleo have resulted in some people losing some weight sure. But people listening to Dr. Berardi have done far more drastic things to their bodies. But why would you want to listen to someone who gives advice to bodybuilders. There can't possibly be any benefit to what they're saying. After all, bodybuilders are just meaty lumps full of HGH and anabolic steroids. What people who care about every last calorie and muscle fiber use couldn't be loosened up a little bit and used by a normal person. Not at all.
Results speak.