When you look at the HIIB programs in particular
They aren’t ‘constantly varied’ like legit CrossFit programming where you might do barbell stuff one day, calisthenics the other, rope climbs etc etc
His stuff is based on Interval Weight Training from Pat oshea, which is kind of a precursor to CrossFit I guess.
Also the total rep scheme is geared towards a bodybuilding approach with cardio thrown into spice things up compared to say CrossFit Invictus where the programming is usually geared towards getting people ready for ‘events’ etc
I actually like the concept of CrossFit. I just can’t get over the constantly varied part. I need my training to have a goal other than just wearing me out.
Woke at 209.0 lbs. I had things to do after work and ended up missing dinner. I had two chocolate chip cookies around 6:30pm and then four spiked seltzers around 8:30pm while watching Stranger Things with the Mrs.
12" STEP UPS + LAT STEP UPS
3 x 15 ea w/ BW Not easy.
INCLINE CABLE FLY
20 x 10
30 x 21, 13, 10 + 12 sec stetch (-7 from last time but different angle)
SEATED DB OHP
25 x 21, 13. 12 (+2)
SA PRESS DOWN
40 x 12, 11, 10 (much worse but I’ve been doing neutral grip. This was with a pronated grip.)
OH DB EXTENSION
15 x 15, 15, 15
LEG PRESS CALVES (1.5 REPS)
160 x 25, 20, 15 I’m pretty sure I quit before failure on every set. I’m not very tough some days.
2 MINUTE LEG PRESS
406 x 67 For years I’ve just counted the weight on the sled. Most leg press machines are about 70 lbs. I was crushed by this. I was hitting 85ish reps with 270 last time I tried this so I decided to take a gander at the weight of this particular sled - 136 lbs!. I think that made a difference. Due to the significant discrepancy, I will start tracking total weight again for the sake of my log.
Me too. I think it’s the best way to get fit (provided that your box’s coaches know what they’re doing) unless you’re training for a specific sport.
What I can’t get around is that it costs an arm and a leg. I’ll just cannibalize what I can from Jim Wendler, Brian Alrsuhe, and the Crossfit sites.
Having done yoga in an actual yoga studio though… I do recognize that you are forced to push yourself way more in a public/class-room setting. I tend to slow down or look for an easy way out when I do yoga flows on my own. Cannot do this in a classroom and it kicks my ass. I think this is the best benefit of going to an actual Crossfit box- you’re almost always capable of a lot more than what your brain tells you and it’s easier to push when you have others around you or someone telling you that you can do more.
I’m considering switching to a DC style of double rest/pause because I just don’t enjoy high rep sets. Double rest/pause will speed things up and decrease overall reps since I would be taking 15-20 seconds of rest between the second and third sets instead of a full minute.
That being said, I would aim for higher reps than DC’s 11-15 range.
I couldn’t possibly be more jealous that you’re able to drink and still get crazy lean. I understand, intellectually, that it’s because you’re so disciplined across the board; emotionally, I hate you.
I’ve always really liked the high-intensity concepts, like a higher rep version of the Alsruhe stuff; it’s just so hard to pull off in real life - I travel and end up lifting in gyms I don’t know, and I feel like a huge asshole if I start trying to do a bunch of stuff back to back and hold equipment down.
This is my concern when I look at Kleinhound’s workouts. They’re awesome but it’s going to be tough to pull off some of the lifting and cardio combos. I’m a member of the YMCA here. There are seven massive locations around town and they all separate the lifting and cardio sections. For now, my favorite and closest one has rowers in the corners of the track. The track goes around everything so I could probably pull off some rowing and lifting combos, but it’s still tricky to leave your work space and equipment unattended.
And in regards to drinking while cutting or maintaining, I account for it. If I’m drinking then I like to enjoy the buzz. Eating usually ruins that and fills me up. The fullness works against me in two ways - 1) it’s uncomfortable and more fluids on top just sucks and 2) the alcohol can’t get absorbed in any efficient manner so I’m basically drinking calories for no reason.
I find that I tend to skip dinner if I drink in the evenings. And for the most part I keep it to three or four drinks per session. Tuesday evening I had four Smirnoff hard seltzers instead of dinner. I had a bit of a buzz and only consumed 440 calories.
Saturday is the annual hot dog bar party at our friends. I’m keeping it clean until then but you can bet I’ll enjoy myself. I’m hoping to have some drinks by the pool early on and then I’ll have to fight the urge to binge on the food. I struggle to apply moderation when I’m around foods that I never eat.
This is where I screw up - I start having a couple beers, and then cheeseburgers and nachos seem like a great idea (well, they always seem like a great idea, but this is when I actually go with the hunch).
I should’ve added that I have new motivation now. I’m glad I ran my little experiment of gaining a bunch of weight and then losing it, but it sucked. Cutting 40 lbs in one stretch was not fun. I don’t want to do that ever again so I’m motivated to keep the fluff off.
Probably three minimum. There will be other delicious food, too.
Yes! My dad used to buy those and swore they were the best survival food. He always had cans in the toolbox of his pickup.
I can’t decide what to do. I haven’t been running my current setup long enough to evaluate its effectiveness. I thought about switching it up to 325 Sets or just doing regular double rest/pause.
