Thursday, August 29, 2013

Squeal Like a Pig

...or grunt like a hedgehog taking it up the poop shoot. Some guy with 3 plates on each side of the leg press and doing pathetic little knee bends was kicking up quite a  ruckus in the back of the gym, and the front of the gym, and the locker room. You could hear him in the parking lot for god's sake. It didn't seem to phase him that everyone was looking at him and laughing. I guess attention for any reason is better than no attention at all. People will be nudging their friends and pointing him out for days to come. He will hear giggles as he walks by. He has become, like that awful Hilton woman and the hideous Kardashian person, famous for being a mindless, grunting idiot.

I added in 5 hindu push ups and 10 hindu squats
Goblet squat 3 x 5 @ 65
1 clean + 4 press x 3 @ 16K
Circuit: 3 rounds/1:30 RI
KB snatch 8L/8R
Push ups 9
Hanging straight leg raise 5 

Tuesday, August 27, 2013

Good Little Sheep

Mark Rippetoe has done it again. This time on the subject of high-rep olympic lifts; The Fallacy of High Rep Olympic Lifts. Any CF'ers reading this. Get out now before its too late.
...and while we're talking about crossfitters. I read on one of their facebook pages about someone who because of their dedication and hard work was able to lose 96 pounds. OOOH, AAAH. That's great! The only issue is it took him 12 months which comes to about 2 lbs. a week which has been the widely recommended amount of weight for sustainable loss since long before CF was a glimmer in any one's eye.
You could also avoid all the work and draconian diet practices and just cut out a bagel a day to achieve the same results. I guess as long as they keep trotting out things like this I will keep hating them. Why can't they just shut up and exercise like good little sheep.

Dead lift 6 x 1 225/235/245/255/265/275
All the lifts went up easy
Circuit 3 rounds/ 1:30 RI
KB swing 35
Pull ups 2
Ab wheel 8
The circuit felt good today and I think I am going to stick to 3 rounds for a while.
Any one in the Inland Empire east of LA (you know who you are) that is over 50 and interested in training I am going to be starting a class in about a month. So shoot me an e-mail.

Sunday, August 25, 2013

Correctives as Exercise Program

I've been watching the trainers again and it appears as though someone has led them to believe that a series of corrective exercises constitutes a viable program. They appear to have no clue. Where are these people getting their information? Who is feeding them this crap? I would imagine it's same folks who shove bullshit and misinformation down the crossfitters throats. Pseudo experts masquerading as loud mouthed, overbearing gurus backed up by fake science. Another case of the blind leading the ignorant.

W/U It is now the reset from Original Strength and about 10 exercises from Flexible Steel
Front Squat 6 x 1   (95/105/110/115/120/125)
Still not great numbers but the 125 went up pretty easy and it is 5 lbs over my previous max
Press 6 x 1 (90/95/100/100/100/100)
Weak sauce but I forgot that I pressed yesterday because my schedule was off by a day
Circuit: 3 rounds with 1:30 RI
Cut the rounds back to 2 or 3 this week from 5 because my delicate system is still recovering from going out of town for a week.
KB snatch 8L/8R
Pushups  9
Floor wipers 10 @ 115

...and out. I'll try to be more consistent about writing.

Thursday, August 8, 2013

Another Revision

Okay so I thought I had my ADD beaten, I guess not. So here is yet another program revision. Going to 3 days a week to allow more recovery time and to open up some space for climbing trees and crawling around the park.For more on crawling see Tim Anderson's site Becoming Bulletproof. I am dumping the bench press because it caused some shoulder issues and dumping the back squat until I can find a really good coach to help me with it.
So here is the skinny or in my case not quite so skinny as I would hope.
Front Squat 2 x 5
Press 2 x 5
Circuit: 5 rounds with 1:30 RI
KB Swings
Pull Ups
Ab Wheel

Dead Lift 2 x 5
Circuit: 5 rounds with 1:30 RI
KB Snatch
Push Ups
Farmer Walk alternated with Floor Wipers

Front Squat or Goblet Squat
Press 2 x 5
Circuit: 5 rounds with 1:30 RI
KB swings
Pull ups
Ab Wheel

Snatches and swings alternate every time so the week after this I will do two snatch workouts and one swing workout.
And that is the workout for now. I will keep at it until I get bored  and then change it again.

Sunday, August 4, 2013

Why We Need to Man Up

Ross Enamait had this posted on his site. Everyone needs to read this and quit whining about how I don't have this or can't afford that. These people are the real deal. Strong, capable people have been built, for years, in less than ideal circumstances. So quichurbitchin' and get to work.
In other somewhat related news was this recent piece about vitamins and supplements.
Bottom line; work with what you have and eat as much good food as you can get your hands on.
I am starting an eight week strength practice cycle.
During the course of this I am just going to work on form adding weight when it seems appropriate. The focus, however, will be on getting everything right in the lifts.
The schedule is going to be;
Day One - Squats and Bench Press
Day Two - Dead Lifts and Military Press
Day Three - Off
Rinse and repeat.