bostonwolf Member

Pretty good. Last heavy day today, then a deload next week. We are going to do 3 cycles.

there would be minutes where all I did was the burpees.....

^That's awful. Karen is bad enough on her own. Deceptively so too IMO. I'm pretty decent with wall balls and banged off the first set of 25 easy enough. Right around 75 is where I was like "damn it I'm only half done"

^not worth it. Especially since there are so many protein/performance supplements that don't taste like *kitten*.

If something tastes like crap you can guarantee I'm not buying it again no matter how great the benefits.

I don't remember my Karen time. Under 10 minutes I believe. I think I did a 14lbs ball as wall balls tend to tweak my lower back in high volume.

I'll give it a try again, either RX or scaled depending on the workouts.

Absolutely. But when I did more weightlifting I could tell you pretty exactly what my 5RM would be, etc. Before this I had no earthly idea.

You really need to dial in your diet to see real results from CF. I lose about 20lbs right away and have fluctuated up and down since then. My focus for this year is to really get the diet right and finally lose the belly. I take neck, chest, waist, hips and leg measurements every once in a while too. That helps you…

Definitely. I did not give myself enough credit when guestimating and went off my last 1RM which was about 235 or so.

I'm just starting ETF and we are doing a fitness challenge at the gym. So I'm trying to figure out the best way to hit my new macro goals. It's tough so far but I'll keep making adjustments until I get near where I think I should be.

I am not looking forward to this one. "Spiralizer" For time: Row 500m 50 OH Reverse Lunges (35/25 Plate) Row 400m 40 Box Jump Overs (24"/20") Row 300m 30 Burpees Row 200m 20 KB Swings (2/1.5) Row 100m 10 Hang Power Cleans (185/125) I'll probably scale the box to 20, swings to 1.5 and maybe the cleans down to 155/165. 185…

Help with TDEE: I use it as well and it's a life changer. I'm actually working my way UP to the proper calorie level and figuring out how to add the calories the right way. Should be there in a month or so. http://iifym.com/tdee-calculator/

As you guys know we rarely do bench press in Crossfit. I plugged in my numbers and was kind of wondering if I'd even get 5 reps at 195. Back I lifted regularly 225 was about my 1RM. I hit 11 and failed on 12. Deadlifts did 7 reps at 255 with good form.

Fat is a good insulator, you don't have it any more. I've noticed this as I lose weight as well. Just add another layer of clothing and you'll be fine.

Front rack work is tough. YOu can look on MobilityWOD for some tips there. None of them are particularly pleasant. The best way to see what is tight is to get the bar up to your throat and have someone push your elbows into the proper position. For me all the tightness is in my upper lat/triceps connection. My wrist…

True, and I think there is a balance we all need to find through experimentation as to what the right calorie and macro level is for all of us. Just getting started on Eat To Perform, looking forward to it!

I eat more carbs on work days, less on rest days. On a rest day call it 2700-3000, 3300 on a work day. If I'm eating clean it can be tough to get that many calories in. If I'm eating pizza....not so much.

400 lbs squat and deadlift, 200 clean and jerk (I can clean that much, just can't jerk it) and 175 snatch. At least one unassisted pullup by my birthday in April. This is largely a function of bodyweight for me. I could almost do one at 285. Under 280 and I think it's doable.

Swords perhaps?

So you're selling a healthier life style? How much?

Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus

Agree with the others. If it's happening only at moments of peak exertion, get yourself checked out by a pro.

You will if you stick with it. You are going to demand that your body do things it isn't accustomed to, it will respond accordingly and get stronger to make those things easier.

I have meals larger than 900 calories just about every day. My TDEE target -10% is 3300 calories.

Might have to do with your pelvic alignment as well. Great article about that here: http://breakingmuscle.com/mobility-recovery/stretching-your-hamstrings-isnt-always-best http://breakingmuscle.com/mobility-recovery/stretching-your-hamstrings-isnt-always-best

Bench press and Deadlifts tonight Bench will be 150x5, 170x5, 195 til failure Deadlifts: 195x5, 225x5, 255 to failure.

Exactly. After a year+ of CF you realize you can't train away bad eating, but good eating will sure as heck have a positive effect on your workouts.

Compare him to some of the hookgrip videos, they really don't pop the bar off their hips at all. They also have ridiculous mobility and can catch the bar on the shoulders at a full squat. I'm not sure if I'll ever get flexible enough to do that, or with my past knee surgeries even want to try.

We did hang cleans last week and I matched my power clean PR. Will try to get some video next time we do them.