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    Quote Originally Posted by snagencyV2.0 View Post
    what an interesting layout, not used to seeing such activity those knees to elbows for #15 are very impressive, esp on top of everything else you did
    It's all been pretty interesting so far. If not anything else, this whole thing has been an entirely different take on working out. There's some stuff that I already disagree with, but I knew that coming in. First thing that comes to mind is kipping. When I break it down though, it can make sense if you view it as a benchmark. For instance, I know the amount of pull-ups (strict) that I can do. Once I reach my limit, and start to kip, I just ensure that next time I do more before kipping. That's how I see it anyway. Like using your lower body as a "spotter" in a way.

    Those knees to elbows double suck donkey balls. Thank you for the kind words, sir.
    Quote Originally Posted by Wrivest View Post
    that contraption is called a GHD sit up. Careful with how far back you go if you are new at them, you can hurt your back and actually really over exert your lower abdominals. (Trust me, it took me a while of mobility work to get comfortable with these, but love em now). Use it to stretch when u are in the gym, that'll help. Good time on the wod tho!
    Yeah, I noticed the lower back strain on the first rep so I decided to take it a bit slower and emphasized the stretch on the way down, and exploded on the way up. Definitely different. Luckily I don't have too much as far as mobility issues go so the lower abs weren't beat up too much.

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    Dinner;
    4 eggs
    1/4 cup cheddar
    Cilantro
    1 Roma tomato.
    6oz turkey

    58p/3c/28f


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    And dessert...

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    My dessert came in a bottle as well....but it had Oktoberfest written on the side
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    Spooky tablecloth!
    Squats do a booty good.
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    ^^ this chick
    females noticing the little things, like tablecloths, or a spot on your shirt...ring around the collar..mismatched socks..
    what a strange species
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    Nice work on that WOD, and no I didn't think you would lose size doing X-Fit, you have a very athletic build and I don't see any reason why it couldn't improve with Cross-fit. My point was more so that, I know if I went crossfit route I would gradually end up around a very lean 185. Still a ton of muscle but since the focus would be performance in my efforts to improve performance I would end up lightening my load.
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    Quote Originally Posted by MrKleen73 View Post
    Nice work on that WOD, and no I didn't think you would lose size doing X-Fit, you have a very athletic build and I don't see any reason why it couldn't improve with Cross-fit. My point was more so that, I know if I went crossfit route I would gradually end up around a very lean 185. Still a ton of muscle but since the focus would be performance in my efforts to improve performance I would end up lightening my load.
    i gotta slightly disagree. Last year I went on a deployment and got fuggin big!! Lifting 6 days a week, eating huge...it was great! When I came back, I was still eating big, but jumped back into a pretty hardcore CF routine. I lost about 10 lbs. granted, I was still pretty shredded, but I did lose size. It may just be me and my build, plus I went pretty high intensity. Anyway...it happened and now I'm back go trying to gain.
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    Quote Originally Posted by Wrivest View Post
    i gotta slightly disagree. Last year I went on a deployment and got fuggin big!! Lifting 6 days a week, eating huge...it was great! When I came back, I was still eating big, but jumped back into a pretty hardcore CF routine. I lost about 10 lbs. granted, I was still pretty shredded, but I did lose size. It may just be me and my build, plus I went pretty high intensity. Anyway...it happened and now I'm back go trying to gain.
    agreed
    a lot goes into this, foremost metabolism and intensity expended ie energy output, but for the most part the caloric expenditure under specified timeframe combined with what type of training you are doing ie muscle-fiber type worked, will have the biggest bearing (next to total caloric ingestion -- maybe even moreso) of anything else when it comes to gaining/maintaining size and mass

    I think a lot of ppl don't understand this concept very well
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    Quote Originally Posted by MrKleen73 View Post
    Nice work on that WOD, and no I didn't think you would lose size doing X-Fit, you have a very athletic build and I don't see any reason why it couldn't improve with Cross-fit. My point was more so that, I know if I went crossfit route I would gradually end up around a very lean 185. Still a ton of muscle but since the focus would be performance in my efforts to improve performance I would end up lightening my load.
    Quote Originally Posted by Wrivest View Post
    i gotta slightly disagree. Last year I went on a deployment and got fuggin big!! Lifting 6 days a week, eating huge...it was great! When I came back, I was still eating big, but jumped back into a pretty hardcore CF routine. I lost about 10 lbs. granted, I was still pretty shredded, but I did lose size. It may just be me and my build, plus I went pretty high intensity. Anyway...it happened and now I'm back go trying to gain.
    Quote Originally Posted by snagencyV2.0 View Post
    agreed a lot goes into this, foremost metabolism and intensity expended ie energy output, but for the most part the caloric expenditure under specified timeframe combined with what type of training you are doing ie muscle-fiber type worked, will have the biggest bearing (next to total caloric ingestion -- maybe even moreso) of anything else when it comes to gaining/maintaining size and mass I think a lot of ppl don't understand this concept very well
    You're all right, and kind of saying the same thing. I don't think I'm going to lose any size, but guys like Chris and Steve probably would. There's a couple of reasons for this, which have already been mentioned (nutrition, fiber activation/stimulation, caloric output in response to activity). I'm not built like a bodybuilder, and I probably won't ever be. Not because I have anything against it, but because I know at what point I begin to sacrifice my mobility and agility. I have a small frame and for me to be as large as Steve or Chris, I would have to sacrifice. Being that I'm getting older, I can't afford to go that because of my career plans.
    185-190 is about as heavy as I'm going to get, most likely, but at 8-10% bf, I don't think that's all that bad.
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    Quote Originally Posted by Wrivest View Post
    i gotta slightly disagree. Last year I went on a deployment and got fuggin big!! Lifting 6 days a week, eating huge...it was great! When I came back, I was still eating big, but jumped back into a pretty hardcore CF routine. I lost about 10 lbs. granted, I was still pretty shredded, but I did lose size. It may just be me and my build, plus I went pretty high intensity. Anyway...it happened and now I'm back go trying to gain.
    In his situation I don't think he will lose much muscle if that is part of his goal. He is already very muscular and athletic looking, his build is already very efficient for this type of training. I don't think he will end up "skinny" as he eluded to in the post I was responding too. Now in my situation I estimated about a 25 lb total loss in body weight just to become efficient at that type of training.

    Cross-Fit is very metabolic training in nature, so the massive increase in calories burned would explain that loss of 10 lbs you experienced. If you wanted to maintain that body weight you would need to increase your calories above the "eating big" level you were already at probably by at least 500 cals a day. Even then you are not training specifically for hypertrophy so some mass would be lost.

    My point was basically that I have seen a ton of impressive physiques in crossfit with good musculature and no reason at the intensity level worked at that one can not still hold an impressive amount of muscle while using the training methodology if that were their goal.
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    Quote Originally Posted by Wrivest View Post
    My dessert came in a bottle as well....but it had Oktoberfest written on the side
    I save the libation liberation for Sundays. Sounds like you had some Sam Adams though. Mmmmm.
    Quote Originally Posted by gokix811 View Post
    Spooky tablecloth!
    Tis the season. BOO!
    Quote Originally Posted by snagencyV2.0 View Post
    ^^ this chick females noticing the little things, like tablecloths, or a spot on your shirt...ring around the collar..mismatched socks.. what a strange species
    Without them we'd piss on everything and still probably not have language other than grunting.
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    Quote Originally Posted by iparatroop View Post
    Without them we'd piss on everything and still probably not have language other than grunting.
    Wait we are not supposed to do this any more?
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    Quote Originally Posted by iparatroop View Post
    You're all right, and kind of saying the same thing. I don't think I'm going to lose any size, but guys like Chris and Steve probably would. There's a couple of reasons for this, which have already been mentioned (nutrition, fiber activation/stimulation, caloric output in response to activity). I'm not built like a bodybuilder, and I probably won't ever be. Not because I have anything against it, but because I know at what point I begin to sacrifice my mobility and agility. I have a small frame and for me to be as large as Steve or Chris, I would have to sacrifice. Being that I'm getting older, I can't afford to go that because of my career plans.
    185-190 is about as heavy as I'm going to get, most likely, but at 8-10% bf, I don't think that's all that bad.
    very nice and on point

    yeah my point was more geared toward the novice, inexperienced fella who thinks that he can do any ol' workout, and POW! he'll have a 6-pack and be muscley and buff...or the guy who thinks he's gonna get jacked and huge doing push-ups in his basement with the bowflex...

    it just doesn't work like that, needless to say
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    20131008

    Warmup

    3 minutes jump rope: 5-10 double unders at top of every minute.
    Leg swings
    Arm circles
    Mobiclimbers
    Pass throughs
    Various foam rolling

    Push-ups
    3,3,3 (work up to 3rm)
    Started at 25lbs worked up to 145lbs by 10s on back for 3rm of 145x3 1 min between sets.
    7,5,3 @90lbs 1 min between sets.

    WOD 12 minute AMRAP
    200m run
    Double KB clean, squat, OHP @35lbs each hand and go straight into Double KB swings @35lbs each hand for same amount of time it took me to run the previous 200m. Only the KB swings count as reps. Ended with 110 swings and ran 4 times total averaging about 1-1.5min per run. Double sucked donkey balls.
    Abs are sore from yesterday. RX was 44lb Kbs but shoulder wasn't having it. X-rays in 45 min because doc was out sick yesterday.
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    Are you making your own WODs?
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    Quote Originally Posted by MrKleen73 View Post
    Wait we are not supposed to do this any more?
    If you ask me, I'm ok with it. I'm sure that if only my dad had raised me, I'd have gotten in a lot of trouble for pissing anywhere I wanted.
    Quote Originally Posted by snagencyV2.0 View Post
    very nice and on point yeah my point was more geared toward the novice, inexperienced fella who thinks that he can do any ol' workout, and POW! he'll have a 6-pack and be muscley and buff...or the guy who thinks he's gonna get jacked and huge doing push-ups in his basement with the bowflex... it just doesn't work like that, needless to say
    Totally agree and the truth is, these are the same dudes/ladies that are getting hurt attempting to perform movements that they aren't familiar with, with no basis of understanding on how to properly perform them. There's a big argument on people getting hurt doing xfit. I can see why people get hurt, and or seriously injured. But the same goes for 24 hour fitness. I've seen cats in there pushing shlt with such bad form that I know it's going to lead to injury. I wish our education system had a more comprehensive exercise plan built in to it, at an early age. Our country would benefit so much from that. Whole different topic though.
    Quote Originally Posted by Sean1332 View Post
    Are you making your own WODs?
    Nah, I'm not that smart. I do what the dry erase wall tells me to do. Sometimes I do extra, like puking and whining. After this "trial" I'll decide if I want to stick with this, or just seek out a gym with bumper plates and do my own programming. I was just emailed a link to some stuff that I found interesting. I'm gonna research it more and post it later. Also, I have a link to the daily WOD prescribed by crossfit invictus that I've looked over. It's seems more strength training biased at this point.
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    Quote Originally Posted by snagencyV2.0 View Post
    ^^ this chick
    females noticing the little things spot on your shirt...ring around the collar..mismatched socks..
    what a strange species
    That dude's got a lot going on, lol. The last part can be endearing sometimes. We notice the good stuff too.
    Squats do a booty good.
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    Funny about the mismatched socks... My daughter is now into wearing mismatched socks. Apparently this is something they are doing now. It drives the wife nuts to see her with these mismatched socks.
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    Quote Originally Posted by MrKleen73 View Post
    Funny about the mismatched socks... My daughter is now into wearing mismatched socks. Apparently this is something they are doing now. It drives the wife nuts to see her with these mismatched socks.
    How old is she? I remember that being trendy when I was a lil one.
    Squats do a booty good.
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    Quote Originally Posted by gokix811 View Post
    How old is she? I remember that being trendy when I was a lil one.
    She is 9, funny how all the stuff just keeps coming around and around again...
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    Quote Originally Posted by gokix811 View Post
    That dude's got a lot going on, lol. The last part can be endearing sometimes. We notice the good stuff too.
    Like when you get flowers or chocolates?
    Quote Originally Posted by MrKleen73 View Post
    Funny about the mismatched socks... My daughter is now into wearing mismatched socks. Apparently this is something they are doing now. It drives the wife nuts to see her with these mismatched socks.
    And neon mismatched, at that. Weirdos.
    Quote Originally Posted by gokix811 View Post
    How old is she? I remember that being trendy when I was a lil one.
    Quote Originally Posted by MrKleen73 View Post
    She is 9, funny how all the stuff just keeps coming around and around again...
    Exactly. It all comes full circle. Bellbottoms will be back shortly.
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    Para... Take a look at www.theoutlawway.com
    It's a great site for ideas. Go to menu: then outlaw blog. There is a section that incorporates a conditioning wod, and then another one (outlaw barbell) that has a strength portion, but both have a great Oly lifting program. Good stuff!
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    So, a little update on my dumb ass shoulder.
    Went to the doc today. X-ray's negative. Labrum test inconclusive. RC seems to be fine. Got a cocktail injection into the AC joint of lidocaine, marcaine, and a corticosteroid. Doc says it should be good for a couple of months if it works and it could be good forever. Told me to not lift heavy things for the next few days. When I grinned at that and said "ok", he said "I'm serious". So I guess he's serious. He said to give it some time to work because you can only get three of them per calendar year. It sucks being stubborn.
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    Quote Originally Posted by iparatroop View Post
    So, a little update on my dumb ass shoulder.
    Went to the doc today. X-ray's negative. Labrum test inconclusive. RC seems to be fine. Got a cocktail injection into the AC joint of lidocaine, marcaine, and a corticosteroid. Doc says it should be good for a couple of months if it works and it could be good forever. Told me to not lift heavy things for the next few days. When I grinned at that and said "ok", he said "I'm serious". So I guess he's serious. He said to give it some time to work because you can only get three of them per calendar year. It sucks being stubborn.
    Yeah, those shots can actually destroy the soft tissues of the joint. Which is why you can't get them frequently.
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    Quote Originally Posted by Wrivest View Post
    Para... Take a look at www.theoutlawway.com It's a great site for ideas. Go to menu: then outlaw blog. There is a section that incorporates a conditioning wod, and then another one (outlaw barbell) that has a strength portion, but both have a great Oly lifting program. Good stuff!
    Thank you sir. I like it. Will have to incorporate some of this stuff after finishing the daily workouts. Looks fun (in a sucky kind of way).
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    Quote Originally Posted by jimbuick View Post
    Yeah, those shots can actually destroy the soft tissues of the joint. Which is why you can't get them frequently.
    The only soft tissue I have is around my lower abdomen. The rest is rock solid! (kind of)
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    Quote Originally Posted by iparatroop View Post
    Like when you get flowers or chocolates?
    I didn't get them yet.
    Squats do a booty good.
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    Quote Originally Posted by iparatroop View Post
    The only soft tissue I have is around my lower abdomen. The rest is rock solid! (kind of)
    Atta boy. That's the kind of attitude I like to see
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