I do a mix between weights and crossfit, I'm just a beast all the way around though

:lol:

I try not to do max either, especially with bench. The current max I have listed is based on a program I am currenlty doing. take percentages of your 1 rep max to get your set totals.

 

To answer the your crossfit question, yes. They are certain tasks to either be done as fast as you can (your time being your measure) or fixed number of sets and your weight being your measure. The crossfit main web site, http://www.crossfit.com , posts a work out of the day that many follow. If you are a member of an affiliate gym (which is the best way if you are doing it full time) they noramlly come up with their own WOD. Some examples of work outs I would like to complete as RX'ed...

 

Fran

Reps of 21,15,9

95 pound thruster

Pullups

Meaning you do 3 sets, the first being 21 reps, of thrusters with 95 pounds. You then do 21 pullups. Repeat at 15 reps, then 9 reps.

 

Cindy

5 Pull Ups

10 Push Ups

15 Squats

As many rounds as you can in 20 mins

 

Here is a link to all of the girl named WOD's. They also have hero WOD's named after fallen soldiers and law enforcement that are flat out killer work outs.

 

http://www.crossfit.com/cf-info/faq.html#WOD0

 

Then there are hundreds of other WOD's that aren't named. Here's a link to their main site...

 

http://www.crossfit.com/

I lost a fraternity brother from Morehead several months ago. He was actually shot in Pakistan and another teammate of mine special forces was killed in a bomb in Pakistan in Feb. Media one place badasses in another! Anyways crossfit did a training workout in honor of Colin. If you click on archives and scroll about half way down in Nov there's a picture of him and the workout.

Nov 101121 http://www.crossfit.com/mt-archive2/2010_11.html

I lost a fraternity brother from Morehead several months ago. He was actually shot in Pakistan and another teammate of mine special forces was killed in a bomb in Pakistan in Feb. Media one place badasses in another! Anyways crossfit did a training workout in honor of Colin. If you click on archives and scroll about half way down in Nov there's a picture of him and the workout.

Nov 101121 http://www.crossfit.com/mt-archive2/2010_11.html

 

Sorry to hear about your friend. I think the crossfit people do a good job of give a tribute to our actual heros. I just wish they could do it for all of them.

 

The hero workouts will kick you butt. Colin's is no different.

 

"Collin"

Six rounds for time of:

Carry 50 pound sandbag 400 meters

115 pound Push press, 12 reps

12 Box jumps, 24 inch box

95 pound Sumo deadlift high-pull, 12 reps

Swim 2.4 miles, Bike 112 miles, Run 26.2 miles in 17 hours. We will see come November if this is possible.

I think the crossfit is really intriguing and tough. I might try it out in the fall. What's the best level to start?

I think the crossfit is really intriguing and tough. I might try it out in the fall. What's the best level to start?

 

There really aren't levels. If you join an affiliate gym they will have trainers that work with you. If you can't complete the WOD as RX'ed then you scale it down. You can do alot of the stuff at most gyms but there is some specialized equipment most gyms don't have. I problem with joining an affiliate is they are usually pretty expensive.

Man I just hope to play some basketball or run this spring/summer. I might look into a big workout program though where I may have some freetime this summer if I can't get a job.

The eating 5 meals was at 1st difficult for me. I used to eat twice. By eating 5 times my body knows that it will be fed and will not store fat. I don't know how many calories I take in, but I would guess 2000-2500. That doesnt count a handfull of almonds or a power bar snack in between. I am extremely pleased with my results so far. Good luck to you.

It was tough for me to adjust at first as well. I usually get around 2000-2200 per day. The difference is my diet is usually 50-60% fat, 30-40% protein, and 10-20% carbs. I try to keep the carbs under 20%. You would be amazed at the results you will get by increasing fat and decreasing carbs. I don't do any rice/bread/grains (except beer), no starches. Most of my carbs come from fruit, veggies, small amounts in the protein powder I take, cottage cheese and milk.

I generally do a full body workout with dumbells. I use the Bosie Ball when I do shoulders and arms. The best Cardio I have found has been the Stairmaster for 15 minutes on Fat Burner Level 7 for right now. I also hit the heavy bag for 15 minutes.

 

The best thing though really is eating habits. I no longer eat garbage for meals and have stopped snacking after 9pm. My daily routine is pretty much like this.

 

Morning

Coffee, egg whites, protein bar and maybe some fruit. 24 oz of water

 

Lunch

Chicken, salad, tuna, hard boiled egg whites, Turkey breast 16 oz of water

 

Carbmaster yogurt around 2pm

 

24 oz of water

 

Chicken/Salad/Rice/Fish- something sweet afterward because I cant go all day without something.

 

Another glass of water or maybe some Organic Green Tea before bed.

 

One day a week I normally will knock back some drinks and eat whatever I want. But I have cut out all fast food, cut way way back on sugar and drink tons of water.

 

Im down from 232 to 223 as of this morning in just about 4 weeks.

 

My goal is to get to around 218.....I go around 6'2 1/2

I could probably drop a few pounds of fat if I quit drinking, but there's probably a better chance of me being on the next shuttle mission.

 

How often do you all work out and what's your rest schedule look like?

Swim 2.4 miles, Bike 112 miles, Run 26.2 miles in 17 hours. We will see come November if this is possible.

 

That's insane. Is that the official Ironman? Good luck, by the way.

When I started training for my job I weighed 218 with 29% bodyfat. That was a 18-20 months ago. I currently weigh 186 lbs with 12% bodyfat. I go about 5'10. I've been on this weight for about 14 months. My workouts aren't as intense as they used to be, but harder than most people's. I workout 5-6 days a week for typically an hour on days where I have zero motivation or time, to 2 hours when I'm really in the groove. I'll be 30 in like 9 days and I'm officially the same weight I was when I graduated HS and played RB/CB. Not many people can say that I can still throw 225 on the bench and rep it out 3x10 and run the 300m in 42 seconds. I'm never getting old

When I started training for my job I weighed 218 with 29% bodyfat. That was a 18-20 months ago. I currently weigh 186 lbs with 12% bodyfat. I go about 5'10. I've been on this weight for about 14 months. My workouts aren't as intense as they used to be, but harder than most people's. I workout 5-6 days a week for typically an hour on days where I have zero motivation or time, to 2 hours when I'm really in the groove. I'll be 30 in like 9 days and I'm officially the same weight I was when I graduated HS and played RB/CB. Not many people can say that I can still throw 225 on the bench and rep it out 3x10 and run the 300m in 42 seconds. I'm never getting old

 

Awesome job and still my favorite BGP Avatar. lol

I could probably drop a few pounds of fat if I quit drinking, but there's probably a better chance of me being on the next shuttle mission.

 

How often do you all work out and what's your rest schedule look like?

Normally I workout Mon - Fri. I lift M,T,T,F and do some type of cardio or crossfit WOD on Wed. I also do some kind of cardio after lifting the other days. My cardio is usually short w/high intensity. I am in the gym no more than 50 mins. If I am traveling for work I will make adjustments.

I could probably drop a few pounds of fat if I quit drinking, but there's probably a better chance of me being on the next shuttle mission.

 

How often do you all work out and what's your rest schedule look like?

 

Insanity is a 6 day a week program. No weights, just do a bunch of plyo and cardio. The workouts are intense with minimal breaks and last between 40 minutes to 70 minutes just depending on what workout you have to do that day. I have also added weight lifting into this as well but that is only 2 days a week. I've been doing this workout since the first of the year and have dropped from 234 to 198 as of this morning.

 

My next goal is to complete what threetimelover is doing, Insanity The Asylum. Some of the ladder drills in that look absolutely crazy, but I can't wait.

Here's a peek at Asylum.

http://www.beachbody.com/product/fitness_programs/insanity-next-level-asylum-workout.do?code=social_fb_asylum