Kevin Davies
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« Reply #315 on: August 20, 2008, 01:14:56 PM » |
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banana should be fine after workouts chocolate milk is fine, too  chunky monkey anyone? Chocolate Milk is one of my favorite post workout foods. I like to use Nesquik because it the only chocolate powder or syrup I can find that doesn't have high fructose corn syrup. David, have you been doing any type of warmup before your workouts? I didn't notice any for a lot of your workouts. It may be a source of you reinjuring yourself. I find that if I don't do a good warmup, I am severally limited in my workouts and I easily hurt myself. |
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David Glass
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« Reply #316 on: August 20, 2008, 02:00:40 PM » |
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banana should be fine after workouts chocolate milk is fine, too chunky monkey anyone? Chocolate Milk is one of my favorite post workout foods. I like to use Nesquik because it the only chocolate powder or syrup I can find that doesn't have high fructose corn syrup. David, have you been doing any type of warmup before your workouts? I didn't notice any for a lot of your workouts. It may be a source of you reinjuring yourself. I find that if I don't do a good warmup, I am severally limited in my workouts and I easily hurt myself. Yeah. Actually, I think we spend too much time warming up. No joking. About 20 minutes of our WOD is warming-up. I think I know the exact moment I injured myself. We were doing push-presses, and I was really speeding it up cause it was for time. Coach said "Poke through the window", meaning "Raise higher and backwards as if your arms and the bar were a window and you were poking your head through it I immediately felt discomfort, but kept pressing on, and this was towards the end of a 40 minute WOD. I think my shoulders have some severely limited range of motion (lack of flexibility), and when I pushed so hard, I guess I ran into the proverbial brick wall. My shoulders are feeling a lot better now, and were never anywhere near where my left shoulder was a few months back. When I'm back in the game, I'm definitely working on my upper body flexibility. BTW... chocolate... hmmm... I was thinking a nice whey protein chocolate shake for after workouts. I heard after working out, you have a short window of opportunity where your body is capable of absorbing greater amounts of protein, and that whey protein was digested easier, making it ideal for post-workouts. What do you guys thing? Only downside I guess would be the $65 pricetag on a bucket of that |
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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David Glass
Mangabey
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CptBongue
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« Reply #317 on: August 21, 2008, 01:26:57 PM » |
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Last night I went for a pretty aggresive workout The plan was to do 5 rounds for time of: - 50 Squats - 50 Lunges I ended up doing only 3.5 rounds because I realized my kid was looking out the window, crying, and wanting to play daddy. Good thing, though, cause today my legs are killing my, and I probably have a 4 mile run ahead of me  |
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Chris Salvato
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« Reply #318 on: August 21, 2008, 01:49:46 PM » |
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banana should be fine after workouts chocolate milk is fine, too chunky monkey anyone? Chocolate Milk is one of my favorite post workout foods. I like to use Nesquik because it the only chocolate powder or syrup I can find that doesn't have high fructose corn syrup. David, have you been doing any type of warmup before your workouts? I didn't notice any for a lot of your workouts. It may be a source of you reinjuring yourself. I find that if I don't do a good warmup, I am severally limited in my workouts and I easily hurt myself. Yeah. Actually, I think we spend too much time warming up. No joking. About 20 minutes of our WOD is warming-up. I think I know the exact moment I injured myself. We were doing push-presses, and I was really speeding it up cause it was for time. Coach said "Poke through the window", meaning "Raise higher and backwards as if your arms and the bar were a window and you were poking your head through it I immediately felt discomfort, but kept pressing on, and this was towards the end of a 40 minute WOD. I think my shoulders have some severely limited range of motion (lack of flexibility), and when I pushed so hard, I guess I ran into the proverbial brick wall. My shoulders are feeling a lot better now, and were never anywhere near where my left shoulder was a few months back. When I'm back in the game, I'm definitely working on my upper body flexibility. BTW... chocolate... hmmm... I was thinking a nice whey protein chocolate shake for after workouts. I heard after working out, you have a short window of opportunity where your body is capable of absorbing greater amounts of protein, and that whey protein was digested easier, making it ideal for post-workouts. What do you guys thing? Only downside I guess would be the $65 pricetag on a bucket of that Get Isopure if you're mixing it with milk. Its straight up whey protein - but it is 50 bucks for 3 lbs After a workout though,you are better off drinking real chocolate milk...better for recovery. make your own syrup with cocoa powder or use a non-HFCS brand like nesquick |
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David Glass
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« Reply #319 on: August 22, 2008, 10:53:52 AM » |
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Get Isopure if you're mixing it with milk. Its straight up whey protein - but it is 50 bucks for 3 lbs
After a workout though,you are better off drinking real chocolate milk...better for recovery.
make your own syrup with cocoa powder or use a non-HFCS brand like nesquick
Woah! I used to drink straight up cocoa with milk... loved it... but it never mixed well without a blender. I think I'll buy Isopure and drink it only after workouts mixing with cocoa or something... I'll play around with it. Last night I did deadlifts only. I was supposed to run with my cousin, but she didn't show up by 8:30 so I made my salad and began eating when the phone rang... bah... crazy cousins! My salad was too good to let wait Anyway, I did i warm-up set of 12 reps with 135 lbs, and 4 sets of 5 with 205 lbs I probably could have gone heavier, but I was feeling lack of confidence due to my shoulders and my legs which were killing me because of all the squats and lunges I did the day before |
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Ozzi
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« Reply #320 on: August 22, 2008, 02:40:34 PM » |
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yo, go to my journal and check some sick pics of a little hawaii exploration from amanda's dad visiting. You will enjoying. I got more in my myspace profile.
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 "If you cant fly, run. if you cant run, jog. If you cant jog, walk. If you cant walk, crawl. But by all means keep moving." Mr King My Blog |
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David Glass
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« Reply #321 on: August 26, 2008, 05:31:23 AM » |
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Headed to the gym last night to do more deadlifting. I left thursday with the feeling that I should have gone heavier, so I did just that.
Warmup: Standard warmup, flapping arms around and what not, then I did Burgener Warmup.
Training:
Deadlifts
1 set of 7 with 225 lbs
3 sets of 5 with 245 lbs
My grip is a HUGE limiting factor here. In fact, my last set was really difficult cause I had to do 1, drop, 1 drop, etc. Finally, I took my gloves off and that made it a lot easier.
After deadlifting, I felt I needed to do more, so I hopped on the elyptical for 20 minutes. I don't think I'll be doing this again. No matter how fast I went, I barely broke a sweat, and I barely managed to get my heartrate to 170, and I was flying on this thing like I had overdosed on anphetamines. Nothing beats crossfit.
I did manage to hop on to the pull-up bar, but as soon as all my weight was on hanging, I could feel pinching in my shoulders, so I decided to give it until next week
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Chris Salvato
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« Reply #322 on: August 26, 2008, 06:04:58 AM » |
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My grip is a HUGE limiting factor here. In fact, my last set was really difficult cause I had to do 1, drop, 1 drop, etc. Finally, I took my gloves off and that made it a lot easier. *cringes* No gloves. Why are you wearing them? Gloves will hinder your lifts on BB exercises. Things like the DL are grip dependent and gloves effectively increase the diameter of the bar more substantially than you think. Fatter bar = harder grip. Also, you lose some "connection" to the bar. The kinetic chain that connects the bar to your hands, then to your back, then to your spine then do your hips, to your legs to the ground effectively becomes weaker as the gloves are not in full contact with the bar like your hands would be. Sure, it all sounds insignificant, but look at the difference of gloves vs. no gloves. Not to mention, Rip has a few words on gloves... If you insist on wearing gloves, make sure they match your purse. imho, ditch them unless you REALLY need to avoid callouses for some reason...like if you're a hand model. |
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David Glass
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« Reply #323 on: August 27, 2008, 05:43:52 AM » |
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My grip is a HUGE limiting factor here. In fact, my last set was really difficult cause I had to do 1, drop, 1 drop, etc. Finally, I took my gloves off and that made it a lot easier. *cringes* No gloves. Why are you wearing them? Gloves will hinder your lifts on BB exercises. Things like the DL are grip dependent and gloves effectively increase the diameter of the bar more substantially than you think. Fatter bar = harder grip. Also, you lose some "connection" to the bar. The kinetic chain that connects the bar to your hands, then to your back, then to your spine then do your hips, to your legs to the ground effectively becomes weaker as the gloves are not in full contact with the bar like your hands would be. Sure, it all sounds insignificant, but look at the difference of gloves vs. no gloves. Not to mention, Rip has a few words on gloves... If you insist on wearing gloves, make sure they match your purse. imho, ditch them unless you REALLY need to avoid callouses for some reason...like if you're a hand model. You crack me up! I was drawing the same conclusion on my own. More often than not, I am carrying the gloves in my armpit while training, rather than wearing them. It's just that sometimes my callouses really get out of hand, and that's when I start wearing them again. Last night I headed to the gym, leaving the gloves in the car, and did the following: 5 warmup rounds of... drums rolling... pull-ups!!!! I finally was able to do them without feeling so much pain. Shoulders have recovered quite a bit but, although I didn't even attempt to do more than 4, it did seem like reaching the 8 would have been pushing it, so I think there's a bit of loss of strength there. It is a bit frustrating, especially since my objective before I got injured the first time was to be doing 15 by April... bah!!! After that, I went to do squats... all the racks were busy... Friggin globo-gyms! So I adapted a bit and did dumbell rows, and then doubled back to do some squats. I'm having a lot of trouble doing squats cause I realized I'm driving my heals in, to the point where they're almost completely outward... I never thought this was a problem and the Crossfit coach has pointed this out a few times, but it wasn't until I saw myself in the mirror that I realized how bad it was... I think I have to drop some of the weight and focus only on the movement. I was pleasantly surprised that I was able to squat 205 lbs without so much difficulty. And my dumbell rows had me on 65 lb dumbells... not a terrible day! |
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Chris Salvato
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« Reply #324 on: August 27, 2008, 06:16:24 AM » |
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ha...
ok for your callouses, when they get really bad, get some pumice stone and scrape them to hell in the shower. That keeps them at bay.
Also, for your squats, go light with a bar and work on technique in the presence of your coach. He will be able to spot your form. HOpefully there will be time where he is willing to work 1 on 1 with you on this...
either that or video it like I did -- but that takes tons more time to get the proper form down and regression is easy.
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David Glass
Mangabey
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CptBongue
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« Reply #325 on: August 27, 2008, 11:14:26 AM » |
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Idea I wanted to run by you guys:
I've been struggling with where to put pull-up bars at home. Then I thought: Silly, just put a little rack to tie dip rings from the roof. Then, whenever you want, you can just move them out of the way, or take them with you.
Anything I should consider before moving forward?
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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David Glass
Mangabey
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Posts: 463
CptBongue
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« Reply #326 on: August 28, 2008, 05:44:07 AM » |
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Did 200 double-unders for time last night. My time was 22:06, almost 10 minutes less than last week.
I am doing anywhere between 5-12 at a single attempt, and I pushed myself a lot harder. I was actually averaging more than 10/min until I reached minute 19. Then I was so vented I could barely do 2 at a time.
I know I pushed myself just hard enough, cause when I was done, I really had to sit down, cause I couldn't stop myself from crashing to the floor.
Towards the middle, I did notice I was holding my breath while doing the double unders. Not so good when you're doing 10 in a row, but I corrected that quickly
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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David Glass
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« Reply #327 on: August 29, 2008, 10:34:59 AM » |
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Shoulders were fellign better, so I did Crossfit last night
When I got there, the group was doing the following WOD:
AMRAP in 20 minutes:
10 HSPUs
10 Dips
200m run
I tried HSPUs, just to see if my shoulders could handle it. Did 5, thought I was fine, then did 2 more... nope.
Coach told me to swap HSPUs for push-ups... I tried to do 1... nope. Then I tried Dips... nope
Finally coach told me to do AMRAP in 20m of:
30 squats
200m run
I did 6 rounds... not too shabby. Shoulders are improving fast, so I'll keep off upper body until next week and try again
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Life can be divided in two phases:
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Phase 2: After the first time
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David Glass
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« Reply #328 on: September 03, 2008, 05:24:37 AM » |
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Got a heart rate monitor with GPS for my anniversary! Yeap, I knew my wife loved me
I've only used it twice and it's amazing the amount of info you get, not to mention how much it helps your training.
I went on a run sunday and was able to track my speed and heart-rate. I don't know how I ever did without it. I set an alarm for whenever I was going slower than 10:30/m. It never went off cause I was tracking my heart-rate, making sure it never went under 165. At this pace, after 2 miles, I was spent! My average heartrate was 157, and I had topped out at 176 bpm
Now my curiosity really kicked in. We had an early Labor-day WOD in the park. We were doing Helen, and I really wanted to know what my heart-rate got up to when doing X-Fit... surely it was greater than running, I mean, I don't crash to the floor when I run, so...
I had forgotten to turn off my 10:30/mile alarm, so I was fine when doing the 400m sprints, but as soon as I stopped to grab the kettlebell, it would go berzerk! I chose to ignore it, but it was annoying.
Whenever I felt I was spent, I'd look at my HRM.... 172 bpm? Bah, push harder!
My average heart-rate during the WOD was 170, and I peaked at 181! Yeah... I pushed alright!
At least now when I think I have nothing left in me, I have some stats to look at and tell me "You've pushed harder, give it a little more"
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Life can be divided in two phases:
Phase 1: Before the first time
Phase 2: After the first time
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Zachary Cohn
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« Reply #329 on: September 03, 2008, 07:02:18 AM » |
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That's actually really cool. I'd love to play with one sometime... get some scientific feedback to compare different activities.
Is there any software to go with it? Can you export the data into graphs and charts on the computer?
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