@garddawg
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Tabata is a protocol. Which when first studied required 20 seconds of all out effort on a stationary bike followed by 10 seconds of rest for 6 rounds. It resulted in better VO2. When picking exercises to perform, keep that in mind. The 20 second work sets should be all out.
Re: 20 min workout, any good?
Core is one f those words trainers throw around and generally has no meaning, which is why I asked. When I talk about core I mean the ability to stabilize the mid line so that I can transfer the power of the hips out through a rigid core into the extremities allowing me to punch or kick harder, or safely lift large loads.
My son Connor got 39 rounds of Cindy twice when he was 15 or 16.
Re: Home Training / Conditioning
quote TacticalTimmy:They didn’t, to my knowledge. Had two people get rhabdo in my command following the directions of someone who didn’t scale down. Said person was not a level 1 or 2 coach, or a holder of any other Crossfit cert.That is an issue with me. I’ve been running CF classes for almost ten years and never had a case.
Re: Home Training / Conditioning
quote TacticalTimmy:Something you have to be careful about when starting Crossfit is to be honest with your performance level and scale WODs down to your level. Asking you to do Murphy to standard on day 1 is just criminal.
Some simple things you could start with:
Training Day 1:
As many rounds in 5 minutes as you can of:
5x squats, 5x push-ups, 5x sit-ups; optional 5x pull-ups if you have a bar at home; if you have a bar and can’t do 5, do 1; if you can’t do 1, do a negative for 4 rounds and then cut the pull-up/negatives out of the rest of the workout. Quality is more important than quantity.Training Day 2:
10 rounds of 10 seconds of sprinting (just do a one-one thousand count up to ten-one thousand) and 20 seconds of jogging.Training Day 3:
SKILL WORK. Take some time every now and then to work on your skills; things like keeping your back straight during pushups and squats, keeping your weight over your heels during squats, keeping your hands under your shoulders during pushups, and general easy, recovery jogging.For warming up, I recommend doing some jump-roping, start with 3 minutes. After that, do some sets of burpees with high-knees to get your body primed for motion. Train 2 days a week, with a third day of “relaxing” training, like skill work or general recovery jogging. After a month or so, bump up to 3 training days and a recovery day.
–I would still caution that you get certified help, as I am not certified, this is just how I would recommend someone coming into something like this ease their way in to it.
Where did someone ask him to do Murph on his first day?
Re: KM and Weight loss
I am going to repeat something that has already been said but should be emphasized; You cannot outwork a bad diet. Body composition starts and ends with diet, so does your health.
Re: Startng gym training tomorrow what will aid my krav training
CJ’s Dad,
Still check in, usually stick to my strengths, so to speak, when commenting.Re: Startng gym training tomorrow what will aid my krav training
Learn to deadlift, back squat, and power clean correctly. Do those three exercises every week. When you have a mechanically sound double bodyweight deadlift, and 1.5 times bodyweight squat your “core” will be strong. The power cleans will teach you to generate power from the hips, which is generally useful in almost every athletic endeavor. Throw in CrossFit for metabolic conditioning and you should be good to go.
Re: I want to get bigger
quote jjbklb:=
I’d worry about the lack of protein causing your body to scavenge it’s needs by breaking down (metabolizing) its own muscle to supply it.Yeah, that is no way to increase lean muscle mass or strength.
Re: I want to get bigger
Don’t spend you money on DVD’s. Getting strong is simple, its just not easy. You have to be consistent and dedicated to a few simple things.
Deadlift every week.
Squat heavy (hip crease below the top of the patella) every week. (video tape yourself. You will be surprised how high most people squat)
Do a single heavy high rep set of deadlift or squat alternate the exercises every other week. 15-20 reps will do it.
Get a five pound PR on a by 3 or by 5 rep on a single set every week and walk away, even if you feel that you have more in the tank. Do not repeat the set. When your x3 number is within 5 pounds of your one rep max, retest your one rep max.
