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Stallion · Tue, 20th-Mar-2012, 10:59 AM

very nice mayo

. I used to be a fitness freak and even got into MMA a few years back but since I started air traffic control training then earthquake lack of money etc i've lost a lot of muscle mass and put on wieght. I'd love a few workouts to get me going again atm im doing a couple of runs per week and have lost some wieght but really need something more goal orientated

.

ToRVenom · Tue, 20th-Mar-2012, 11:01 AM

so0lid effort man!

**Mayo** · Tue, 20th-Mar-2012, 11:30 AM

Easiest one to try is this:

7 rounds for time.
10x Pullup (Can use assist machine, I use a 70lb assist if use lat pull down machine @ like 120lb)
10x Squat (Air squat, no weight)
10x Push-up (Chest touches ground)
10x Sit-up (Chest/arm pits touch knees on the way up and shoulders touch the ground)

**PiG** · Tue, 20th-Mar-2012, 11:49 AM

Yeah alot of bodybuilders dislike crossfit because there is an amount of sacrificing form for intensity. For a bodybuilder that's a big no-no because they are building huge muscles which look horrible if they aren't built the "right" way through controlled and slow repetitions.

However if you aren't looking to be the next Arnie then I reckon Crossfit is pretty baller I felt like absolute crap last night until I did a bunch of exercises Mayo gave to me and felt bloody amazing afterwards. I'm doing an 8km run once a week, trying to up it to twice as well as getting my crossfit/weights sessions happening every day!

Mayo's a good bit taller then me and we weight the same now! Embarrassing! Good motivation to keep fit!

Stallion · Tue, 20th-Mar-2012, 11:59 AM

hmmmm 7 reps of 10 pulls up with this fat level is gona suck but sounds like a plan :P

I'll give it a go

Meatex · Tue, 20th-Mar-2012, 12:05 PM

so crossfit is essentially high intensity interval training?
I tried that a couple of times and its a bitch to do - could run 5k in 14 minutes and wasn't as worn out as 10-15 minutes of interval training 0.o ^^

NvPinder · Tue, 20th-Mar-2012, 12:15 PM

Quote:

Originally Posted by Mayo

Easiest one to try is this:

7 rounds for time.
10x Pullup (Can use assist machine, I use a 70lb assist if use lat pull down machine @ like 120lb)
10x Squat (Air squat, no weight)
10x Push-up (Chest touches ground)
10x Sit-up (Chest/arm pits touch knees on the way up and shoulders touch the ground)

Just having a look thru the website, this kind of lingo is confusing me: "7 round for time" "9-6-3 reps for time of:" wtf does that mean? Just do each set 7 times and time yourself? What am i comparing my time to, just the next time i do it? It's got me rather confuseded.

**Mayo** · Tue, 20th-Mar-2012, 12:18 PM

Quote:

Originally Posted by aLtStallion

hmmmm 7 reps of 10 pulls up with this fat level is gona suck but sounds like a plan :P

I'll give it a go

Just use lat pull down machine (last resort), pull-up assist machine or a band to help you!

Band is the best thing, I used a red on the other night, they go from different resistances from high resistance (helps pull you up more) to minimal resistance (Like the red band).

TCPLemminks · Tue, 20th-Mar-2012, 12:19 PM

HOLY LARGE IMAGES MAYO

**Mayo** · Tue, 20th-Mar-2012, 12:21 PM

Quote:

Originally Posted by FaDeMeatex

so crossfit is essentially high intensity interval training?
I tried that a couple of times and its a bitch to do - could run 5k in 14 minutes and wasn't as worn out as 10-15 minutes of interval training 0.o ^^

Mostly.
There are Tabata Interval training WOD's (Workout Of the Day).
Tabate Interval = 20 seconds work followed by 8 seconds rest, repeated 8 times.

Most of it is "Do x as fast as possible" or "Complete as many rounds of this as possible in x minutes"

Quote:

Originally Posted by NvPinder

Just having a look thru the website, this kind of lingo is confusing me: "7 round for time" "9-6-3 reps for time of:" wtf does that mean? Just do each set 7 times and time yourself? What am i comparing my time to, just the next time i do it? It's got me rather confuseded.

Took me a little to get my head around too.

7 rounds for time = You do the whole workout 7 times. For time = As fast as possible and time it. Lower time = better
You compare the time to yourself. In a competition you compare it to all the others.

I like to keep track of my times and then see how I improve.

EG. The first time I did the 7 rounds of 10 pull-ups, push-ups etc (see above) I got ~15 mins. Second time I did it (not long ago) I got 12 mins.

If you want a workout that you won't feel like throwing up in and dieing (a good beginners workout) try the 7 rounds above. Last time I did it and finished, I felt amazing.

TABjornbrandr · Tue, 20th-Mar-2012, 12:42 PM

Quote:

Originally Posted by PiG

Yeah alot of bodybuilders dislike crossfit because there is an amount of sacrificing form for intensity. For a bodybuilder that's a big no-no because they are building huge muscles which look horrible if they aren't built the "right" way through controlled and slow repetitions.

I disagree a little on that my.
My brother is a Crossfit personal trainer and he's skin you alive for saying that.
All crossfit exercises are to be performed with 100% form - the intensity comes from the style of exercise rather than the speed at which it is done.
Crossfit aims to utilise all of a muscle group when exercising rather than isolating a certain muscle. Best example of this is the use of kettlebells - a simulation of a real world activity (lifting, swinging, etc.) that requires use of the core stabilisers in order to perform correctly. When performing isolation exercises in bodybuilding, such as preacher curls or just about any machine exercise, you are only working that particular muscle group.
Overall, this ends with a bodybuilder increasing the volume of muscle without increasing the muscle density. Long story short you end up with bigger muscles but not denser muscle.
Finally, by working out using functional fitness (real life examples) you end up with a very balanced form that builds legs, back and shoulder a LOT more than most rookie gym-goers. Anyone who knows a little about bodybuilding knows that legs and back are absolutely PIVOTAL to your muscluar hypertrophy, yet by combining all of these into the one workout you ensure they aren't neglected by a 15 year old who is convinced they'll be built like a tank by doing bicep curls and bench press.

**Mayo** · Tue, 20th-Mar-2012, 1:43 PM

I think maybe you are interpreting what PiG is saying differently to what he means.

Body builders believe in 100% range of movement, I was watching a bodybuilding video the other day explaining how they fully extend on a curl, curl up to the top, hold and squeeze for a second, then release back down slowly for a full and burning range of movement.

Sure you get the bar up there in crossfit, but you aren't going to hold or squeeze, it's a completely different mentality. Finding ways to get the car up there faster and more efficiently etc. You definitely don't do much slow (unless you are doing a 1RM check)

The form is still correct, just a different way of doing it (like kipping pull-ups)

**nirvAnA** · Tue, 20th-Mar-2012, 2:44 PM

this is great!

What is your target weight?

This also explains why pig has been all gym lingoing it up recently. didnt understand half the work outs he mentioned

**Mayo** · Tue, 20th-Mar-2012, 3:04 PM

Don't really have a goal weight, Crossfit is about improving your times and weight (heavier lifting) whilst having fun.

I just want to look good in the process

My original goal was <90kg and 'toned/muscly'.

dippa · Tue, 20th-Mar-2012, 4:11 PM

MY EYES

ZE GOGGLES DO NUTHINGGGG