chin ups, I hate ém.

What I like about eating right is that I can still eat heaps but don't have to worry about the consequences. I pretty much have to eat every 2-3 hours or I starve. Oats with protein powder for breakfast is the bomb. Never used to eat breakfast but now its the meal I look forward to the most. <br />
<br />
I used to be well over 95kgs which is alot for someone who is barely 175cm. All I did was cut out eating shit. No more chips, ice cream, coke, cake etc. Its amazing how the kind of things I used to inhale taste like shæt now. <br />
<br />
Obviously a major factor these days is the types of jobs we have. I don't believe the food people ate back in the day was all that much better. Fish and chips with a sav in batter is hardly better than a Maccas meal. The difference is people did physical work and pretty much burnt off anything they ate.

super pump in the triceps today - super set old fashioned tricep pushdowns with skull crushers (3 sets) , and then three sets of single arm rope pushdowns with your arm going across the front of your body, standing side on to the cable machine. Arms felt the size of legs, but still looked like spaghetti!

So how was day 2 of those Oats Hooroo???

Asked my young fella about this as I know he does it as part of the fitness measuring for his Sports Programme at school. He does about 3 and a half minutes at the moment but said that it is actually an easy one to get your times up on if you concentrate on abs for a period. He has done over 5 before and says one other kid at school could top 10.<br />
You have to put a lot of ab work in to maintain that level though and once you start spreading your efforts around other aspects of a fitness programme your times will drop back down.

Probably notice it much more then when low on carbs. I dont add sugar on anything. And always black coffee - its goood stuff and didnt take long to get use to it

mate, I don't think you need to go to classes and stuff like that - it becomes time consuming and you will end up not going, or getting bored and pissed off with too much time wasting etc.<br />
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SImple, just stretch, stretch, and stretch some more. While watching TV, get on the floor and stretch, after training while you are nice and warm, lots of stretching. When cold stretching though don't bounce the stretch, just extend it.<br />
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You should be back up to pace really quickly, it does not take long to get the flexibility back.<br />
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This coming from a bloke that has always been fortunate enough to be very flexible with no work on it. BUt when I do extra stretches, it does not take long to increase that range of motion.

[B]Tin HUUUGE Effort tonight. 50 mins[/B]<br />
<br />
Hang Cleans 5x5 and DB Swings 3x10<br />
Stand SMP 5x5<br />
BW Rows 2x10<br />
Chins 3x5<br />
Front Squat 2x5 4x3<br />
DB Bench 5x5<br />
Farmers Walk 2x30m<br />
BB Rotational Core 2x10<br />
Core Super Set 87 Reps<br />
<br />
Feeling greeeaaat!

[quote name='ACT Crusader']A couple of half decent instructional vids. The 2nd one it appears he has the bar a little too far back, but still siome good tips<br />
<br />
[URL]

<br />
<br />
[URL]<br />
<br />
<br />
Cheers mate, found some of that was helpful.

[quote name='Mojoman']I've been Crossfitting for 2 years now and I swear by it. I used to do it 5 days on, 2 days off but now I mix it up with road running but still manage to fit in 3 Crossfit sessions per week.<br />
<br />
One thing to watch out for when you start out is to make sure your focus on your technique rather than go hell for leather. A friend had some back issues when they first started from doing clean/jerk lifts and kettlebells. When they got fatigued their technique went out the window and caused back issues. <br />
<br />
Other than that, it's addictive.<br />
<br />
BTW Owen and Ben Franks run a Crossfit gym. I saw some videos of their gym and their Dad I think was running a session.[/QUOTE]<br />
<br />
Go for it Kirwan<br />
<br />
I second the whole technique focus. Some of the stuff you see on youtube is pretty impressive, especially from the wahines doing Xfit. When you start out with the 9 essential movements, take as much time trying to get those near as perfect as you can. The key aspects of Xfit is the intensity and consistency, so when you do WOD's against time and you are fatiguing, its your consistency in technique that will see you complete all reps in a workout.

Teenage is very important part of life so i want to ask a question <br />
about the supplement and the side effect of the supplement.

cycling not only help in weight lose but also very effective <br />
in healthy life.it is the beat source to enjoy god<br />
health.

in a different direction, but definitely a tricep burner:<br />
<br />
6 minutes of continuous tricep dips, I counted more than 100 before I clicked off :good1:<br />
[url]http://www.youtube.com/user/wowka1970#p/u/3/tijnprQrdXk[/url]

We did a lot of Tabata training down in Ta$man. It works a treat, especially when you throw shuttles in between. Another drill which sucks is the 'Minute Drill". Its to work on the work and fitness in brake downs. Im pretty sure Leon will know that one. Have 3 sets of 2 on pads. A group of four plus the half back. 1 takes the ball in, 2 blow, and 1 seals, then the halfback sets them up for another group of pads and they do it again. Go for a minute. <br />
<br />
Another one is have them in pairs, one with a pad, the other doing the work. Do a variation of down/ups, but each time they get up they have to drive the guy with the bad back a couple metres then hit the deck. The guy with the pad moves back a metre or two, then the worker does it again. Go goal line to goal line, then switch between the pads and go again. <br />
<br />
Boxing is also another "favourite". Combo of 30 sec on, 30 off, 40 on/20 off etc etc. Mix it up between speed and power.

[quote name='MN5']Anyone recommend these ? apparently they're a great way to get past sticking points in the bench which would be pretty choice. <br />
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Did some real push ups last night and then thought of them after I was too rooted to actually do them if you know what I mean. Whichever way it goes they're pretty wanky and a cool party trick ![/QUOTE]<br />
<br />
So have had two sessions of these replacing my benching for awhile. Definite improvement second time round although not quite ready for the clap in front, behind then in front again variation. Also definitely recommended to do these on carpet to lessen the impact when you go to failure and arse out.<br />
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May try and strap some weights on the shoulders next time out methinks.

hah - tennis elbow (I supose) big time in my right for the last few weeks. Getting better now, but a pain in the elbow - especially now that my left shoulder is as good as gold!

Apps I currently have<br />
<br />
Crossfit - gives WOD. You can post your times etc<br />
<br />
Beep Test - best app<br />
<br />
1RepMax - bit of fun<br />
<br />
100 pushup - good app to track pushup ability and provides training tips for improving <br />
<br />
FitnessPro - has a heap of different weight exercises that explains good form technique etc<br />
<br />
iCross WOD - workout ideas

[quote name='BartMan']are you saying that RB would have a crack at a calf - yeah probably.... :whistle:[/QUOTE]<br />
<br />
Hey I resemble that remark. I would have a crack at a calf to, over a charcoal grill with litres of Kaitaia Fire chilli sauce.

OK, 3 months since my last challenge. My focus has been strengthening shoulders and chest and doing a lot of Tabata stuff. Did the challenge today and I beat my sub 30 min goal. Did it in 29:45. PT said that my form in all exercises was great. Bench press especially with every rep of 50 touching my chest. I'm happy and a good start for 2011<br />
<br />
Forgot to mention, weight is now hovering between 92.5-94kg, but I haven't reduced weights, in fact increased weight in Shoulder and Leg Press