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OCR Fit Club


Geoffrey Taucer
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I think I'm progressing. My Muscle mass has been increased, now i want it to keep increasing, and get rid of some of this fat :P. I hardly weigh anything, I'm under weight if anything. But I've learned to love running on the tredmil and the school track. Running a mile isn't as hard as I thought it was.

I cut out junk food dramaticly, as for soda almost completely.

When I want a snack, I have a bowl of healthy cereal. like cherrios, or honey chex or whatever. or fruits :]

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After my first competition (in january), I sorta slacked off for awhile.

A couple weeks ago, however, the date of the qualifiers for the National Gymnastics Championships was announced, and I've been training like crazy since then.

I've mostly been focusing on getting my endurance up; my floor routine consists of five tumbling passes (and I'd like to add a sixth eventually), but after the fourth pass I'm always dead tired. And the qualifying meet is in Colorado Springs, at 5000 ft of elevation.

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GT truly helped me set a ball in motion a year and a half ago with a few inspirational talks and the like, and right now I'm far more fit than I've ever been in my life.

In additional to normal exercises (push-ups, pull-ups, curls, bench presses, one-legged squats, and crunches) that I've made my routine I also took up rock climbing mid-last year as I've said, and I slackline which is amazing for legs, core and balance, and I play basketball every now and then.

I have to say I'm pretty happy since I was never strong or athletic beforehand, but now I'd consider myself fairly fit now. Just how far you can go in just a year and a half is pretty surprising, and it's really beneficial if you make it fun. Music combined with regular exercises has always really got me going, and rock climbing is way too entertaining considering the amount of exercise you get from it. To put things in perspective from just one angle, I could only do 10 push-ups when I started, and they were the most grueling exercise I did. Now I do 35 every morning, then 2 minutes of the plank (holding the push-up position), and then 15 more. They're pretty simple now, and they have always helped wake me up.

Essentially, what I'd like to emphasize(without writing a superficial biography or infomercial XD), is that will power can go a long way. And it doesn't hurt to have a good time in the process.

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GT truly helped me set a ball in motion a year and a half ago with a few inspirational talks and the like, and right now I'm far more fit than I've ever been in my life.

In additional to normal exercises (push-ups, pull-ups, curls, bench presses, one-legged squats, and crunches) that I've made my routine I also took up rock climbing mid-last year as I've said, and I slackline which is amazing for legs, core and balance, and I play basketball every now and then.

I have to say I'm pretty happy since I was never strong or athletic beforehand, but now I'd consider myself fairly fit now. Just how far you can go in just a year and a half is pretty surprising, and it's really beneficial if you make it fun. Music combined with regular exercises has always really got me going, and rock climbing is way too entertaining considering the amount of exercise you get from it. To put things in perspective from just one angle, I could only do 10 push-ups when I started, and they were the most grueling exercise I did. Now I do 35 every morning, then 2 minutes of the plank (holding the push-up position), and then 15 more. They're pretty simple now, and they have always helped wake me up.

Essentially, what I'd like to emphasize, without writing a biography or infomercial XD, is that will power can go a long way. And it doesn't hurt to have a good time in the process.

Huzzah! Nice work!

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Heh, yeah. I was referring to you Global-Puff, as your Remod fitness thread came first, though Geoffrey definitely helped by reminding me to set some specific goals with this thread, since I used to just workout without any real goals.

I've got to say though, any fitness thread started by cool dudes who know what they're talking about can be quite the motivator for anyone with the smarts and discipline to heed their advice :nicework:

huzzahu.jpg

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Hey guys,

Glad to see so many people with focus on exercise. I work at a GNC (not that that qualifies me for much) but I can recommend some things for people who want to achieve changes in their body.

Everyone:

Multivitamin- stay healthy, feel good, absorb 30 percent more protein than otherwise.

Fish Oil- brain, skin, heart, joints, etc.

If you take protein, don't forget a serving about twenty minutes after your workout.

People Looking to Slim Down

Watch saturated fats more than carbs (but don't go carb crazy.)

Take in GOOD fats (polyunsaturated is the best). This is in things like nuts, fish, flaxseed, safflower seeds. A good source is CLA (conjugated linolineic acid) that is made from safflower seeds. Good fats help you burn bad fat.

More focus on cardio and workout stressing 12 to 15 reps per exercise.

Perhaps a very lean protein like Optimum Nutrition's Gold Standard Whey.

People Looking to Buff Up

Strong protein (perhaps MRI's Pro-NOS.)

High protein diet.

Creatine if you're comfortable with it.

N.O. supplement if you're comfortable with it. (Nitric Oxide, boosts blood flow and oxygen delivery.)

Concentration on reps between 8 and 10 for exercises (you should feel a definite burn on the last two or three.)

I can also recommend P90X: I'm on phase two and I love it. I'm 6'3 and was 200 pounds with 18 percent body fat, I'm already down to 191 with 13 percent body fat with good muscle gains. If you're not quite ready they do make a P90.

Keep up the good work guys!

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  • 2 weeks later...

(A student of mine)

Very impressive! I think the most I've gotten in a row is 8, and the most in a workout is 28.

Global-Trance - (if I'm understanding your post correctly, as not yet being able to figure out the muscle-up) Taucer can certainly give you better advice than me on the progressions, but just as a Crossfitter who learned the muscle-up alone, I figured out the transition by doing rowing muscle-ups in my warm-ups and subbing them 2-to-1 in wods that required MUs. After 2-3 weeks like that, the next time I tried a MU it just worked (though even now, once I start fatiguing, it can become hit and miss). I also saw a vid on Crossfit Journal, showing another way to work the transition: instead of having your feet in front of you on a bench/box like a rowing muscleup, you tuck them underneath you on the ground so you can push off with your toes (obviously you need to adjust the rings to a height you can take the false grip like that).

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Would you mind sharing how to perform a rowing muscle up? I tried looking around briefly but couldn't find anything helpful. Also Taucer what are some rad progressions to start out with?

Basically, to perform a rowing muscle-up (this I also picked up from a Crossfit Journal article a while back), you'll position a box or bench in front of your rings so that you can place your heels on the edge. You'll want to be behind the rings while holding the false-grip with your feet on the box/bench and not directly under the rings at start You'll end up being directly below the rings for the you're in position to do the dip. The whole point of putting your feet on the box/bench is just to offer some assistance, since you can push off with your legs. The lower your feet are relative to your hips, the easier it is, and so conversely to raise your foot height relative to your hips will provide less assistance. I hope that makes sense. Anyway, I'll try to find the CFJ article and will send that to you (their way of explaining the movement is a lot more understandable, especially sine they have a few pictures to accompany it).

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Would you mind sharing how to perform a rowing muscle up? I tried looking around briefly but couldn't find anything helpful. Also Taucer what are some rad progressions to start out with?

I'm still trying to figure out what progressions I like for a muscle-up; some kids seem to pick it up relatively easily, some don't. I have some extremely strong kids who can't do them, and I have some that aren't as strong that can. Lots of dips and pull-ups seem to help, but beyond that I can't really tell you.

One thing I will say, though; make sure you've got the grip right. It is MUCH MUCH easier with a false grip than with a hanging grip.

The easiest way I can describe a false grip is this: put your hands through the rings so your wrist is resting on the ring itself. Then, without otherwise shifting your hand, pull your thumbs back through to the other side. You should be able to grip the rings with your wrists on top, not hanging under them.

This will make the transition a LOT easier.

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  • 4 weeks later...

Every muscle in my body recovers quickly from post-weightlifting stiffness except my biceps.

No matter how much stretching and warming up I do, a couple of sets of simple, no-frills curls will leave my arms screaming in pain for a week every time I try to lower them to anything below 45 degrees.

WHY IS THIS.

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Every muscle in my body recovers quickly from post-weightlifting stiffness except my biceps.

No matter how much stretching and warming up I do, a couple of sets of simple, no-frills curls will leave my arms screaming in pain for a week every time I try to lower them to anything below 45 degrees.

WHY IS THIS.

This might not be the answer you're looking for, but if it hurts you might consider not doing it. If it were a functional movement, I'd first say you have form issues, flexibility issues, and/or perhaps a previous injury that's preventing you from doing it without undue pain and use that as a starting point...but for isolation movements, I don't bother to train them and I don't know how much that logic translates. One question I can think of, do you get a similar pain from pullups?

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This might not be the answer you're looking for, but if it hurts you might consider not doing it. If it were a functional movement, I'd first say you have form issues, flexibility issues, and/or perhaps a previous injury that's preventing you from doing it without undue pain and use that as a starting point...but for isolation movements, I don't bother to train them and I don't know how much that logic translates. One question I can think of, do you get a similar pain from pullups?

To add to this, if it's screaming in pain for a week, you might just have an injury there. does this happen with no weights?

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This is an interesting thread :)

After years of isolation, depression and overuse of computers I finally hit an all time low, almost exactly one year ago.

When my girlfriend broke up with me I suddenly had two things on my mind: read the bible and see a doctor about my health.

For years I had seen doctors about my fatigue and other problems, but not once during those years did anyone mention something about me weighing no more than 45 kilos!!! T__T; Not even when I specifically asked if I'm not too thin.

Anyway, I decided I needed to do something about my condition and started going to this gym at the local recreation center.

The first thing the fitness instructor told me after we did a fit test and getting my statistics that I was rather close to being at health risk.

Very odd how a doctor didn't pick that up, but a instructor did...

So the plan was to see a diet specialist and work on my condition while trying to gain weight.

Right now I weigh around 54 kilos and my goal is to reach 66, which is the ideal weight for my age/height [age 24, height 1,76 m].

I work out about 2 or 3 times a week and they gave me this personalized schedule with exersises to do.

It feels real good to be doing this. It's a lot of fun and I can keep up pretty well for someone who hasn't moved in years :D

I'm doing mostly cardio because I obviously don't need to lose weight, and I have a scheme for using certain strength building equipment, but that has proven to be quite tiring at this stage.

I'm on my 6th week now and I'll evolve to health level 3 (out of 7) by the end of week 10. (hmmm rpg elements...)

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Parkour has definitely been helping me keep up with my fitness. I had to put it off for a while and barely did it, but now I am getting back into it and it is great.

Met up with some people here in Sacramento that does it and been having a blast jamming with them. They have taught me a whole lot.

I plan on jamming every Sunday with them from here on out. I will be starting a picture log of myself to show my progress.

Here is to good times.

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