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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 28 2008 21:01:35
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drewsky
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Eating
Meal 1: whey and protein pancakes, apple
Meal 2: MPC shake with flax meal and blue berries
Meal 3: Peri training shake
Meal 4: low fat, home made nasi goreng with prawns, onions and peppers.
Meal 5: veg omelet, walnuts, orange
Meal 6: home made chicken roasts (get a big chicken breast and stuff it with some stuffing and low fat sausage meat), with stir fry savoy cabbage
Meal 7: protein sludge: mash up MPC (choc flavour) , 1 tbslp flax, 1 tblsp coconut shavings, 1 tsp almond butter, 3 prunes
Supplements:
nootropic homebrew before training
1g krill oil, 4g fish oil (no oily fish today)
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 16:18:48
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drewsky
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Day 9
Warm-up including oly lifts etc then
(from yesterday)
WOD: Barbell thruster 7 max effort singles.
Thrusters
70, 80, 80, 80, 80, 85 (fail), 80, 80
(at 82kg bodyweight, 45s rest and heels on floor all the time)
PLUS
Incline db bench press 3 sets 8
close grip bench 3 sets 5
Both are movements CF doesn't do but I did them for low volume as I don't know what is coming in the next few days....
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 17:12:00
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BARBUDA
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Those thrusters are a cool exercise - just had a search for them.
Do you ever use isometrics in training Drew?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 18:29:59
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drewsky
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Yeah, thrusters are quite a useful one but hell for high reps
Re: Isometrics I don't do them myself (well, there is an aspect of them in Japanese weapons but that's different) but I have done them in order to understand them better as I sometimes use them with clients.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 18:49:42
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Rusev
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quote:
ORIGINAL: BARBUDA
Found this today and thought of you 
http://www.mikesgym.org/wod.php
kinda like crossfit with the WOD but is all OL based! looks cool.
good website imo.
Tom
this is basically a 'watered' down version of 80s bulgarian training that the british olympic team 'adopted' for 1992 games
drew, are you a former oly lifter, or just somebody who enjoys that type of variation (and obviously understanding the benfits) of lifting combined with all the other stuff you do.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 19:05:55
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drewsky
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I just enjoy the lifts although I don't do the full moves (all lifts are the power versions and with the bar caught not dropped when lowering it - hence not that heavy), as you say I see the benefits of HTMU training for speed and power.
Also, you have to understand something before you can train someone else to do it, which I do with athletes and physique type trainees alike,... Oly lifts take a lot of understanding!
< Message edited by drewsky -- Apr. 29 2008 19:29:58 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 19:55:39
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jack5r
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Just to let you know Drew I'm still interested in the Oly lessons. I'm 18 in may but won't be free untill June. I'll email you nearer the time for some details.
That 100 pull up, 100 press up, 100 sit up, 100 squat challenge looks like fun!!
Is swinging legs for momentum aloud on the pull ups? I'd be interested in having a go and also checking out the crossfit times. Is there a link you can give me which shows the best times etc?
How do they recomend doing the chins? My max is 18-20 with no leg swing. Would it be a bad idea to bang out say 30 with leg swing to failure and then have a mins rest and try again? Or is it a better idea to never go to failure doing more sets with less rest? Or is there not really a good way of doing it, just do what you can?
quote:
A: If you train the WODs hard, and eat right and get lots of sleep, you will definitely gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. More specifically, according to Coach,
Here is a hierarchy of training for mass from greater to lesser efficacy:
1. Bodybuilding on steroids
2. CrossFitting on steroids
3. CrossFitting without steroids
4. Bodybuilding without steroids
The bodybuilding model is designed around, requires, steroids for significant hypertrophy.
The neuroendocrine response of bodybuilding protocols is so blunted that without "exogenous hormonal therapy" little happens.
The CrossFit protocol is designed to elicit a substantial neuroendocrine whollop and hence packs an anabolic punch that puts on impressive amounts of muscle though that is not our concern. Strength is.
Natural bodybuilders (the natural ones that are not on steroids) never approach the mass that our ahtletes do. They don't come close.
Those athletes who train for function end up with better form than those who value form over function. This is one of the beautiful ironies of training.'
What are your thoughts on this though. I can't see someone getting to natural comp body building standards off crossfit. I train for strength now as you know so not really an issue for me but it seems abit iffy.. Or are they just saying that natural crossfitters will end up stronger than natural bodybuilders. They havn't been to clear about this though as they said BB'ers on steroids are number 1.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 29 2008 21:36:04
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DelBoy888
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quote:
ORIGINAL: drewsky
lol
Day 4
WOD: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For best time, complete all the pull-ups move on to the push-ups, complete and move on etc....
Ah, thought some volume would be heading my way....
TIME: 34.25
Heart and lungs were fine but just a big problem with muscular endurance.
I did this as well mate I got 29:11. It was a killer, really really really hurt!!!!!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 11:42:04
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drewsky
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quote:
ORIGINAL: jack5r
Just to let you know Drew I'm still interested in the Oly lessons. I'm 18 in may but won't be free untill June. I'll email you nearer the time for some details.
Yes drop me a mail.
quote:
That 100 pull up, 100 press up, 100 sit up, 100 squat challenge looks like fun!!
Is swinging legs for momentum aloud on the pull ups? I'd be interested in having a go and also checking out the crossfit times. Is there a link you can give me which shows the best times etc?
How do they recomend doing the chins? My max is 18-20 with no leg swing. Would it be a bad idea to bang out say 30 with leg swing to failure and then have a mins rest and try again? Or is it a better idea to never go to failure doing more sets with less rest? Or is there not really a good way of doing it, just do what you can?
Swinging legs is actually encouraged, it converts the movement into a power move, gets you using the body as a unit and allows for great reps so allowing different training structures/programming.
If kipping you would be able to do greater numbers of reps but would always stop before failure (certainly at the beginning) and then rest a few seconds I did mine in sets of 5's as I wasn't able to kip in the gym I was in (pull up bar right next to the wall) - this made it a little harder! (excuses , excuses)
Times can be found on the comments section of the WOD blog, also check out the videos in the exercise demo section.
quote:
3. CrossFitting without steroids
4. Bodybuilding without steroids
quote:
What are your thoughts on this though. I can't see someone getting to natural comp body building standards off crossfit. I train for strength now as you know so not really an issue for me but it seems abit iffy.. Or are they just saying that natural crossfitters will end up stronger than natural bodybuilders. They havn't been to clear about this though as they said BB'ers on steroids are number 1.
Well, I'm not a big fan of that statement. The first reason is purely because BB'ing routines take MANY forms and he has just lumped all of them in together. You simply can't do this. It's also true though that programming is an art not a science and many thing BB'ers do are simply arbitrary (Body part once a week? What have the Babylonians got to do with bodybuilding?)
Secondly bodybuilding is a specialization. This contravenes the ethos of CF so again this doesn't add up.
It is true of course that bodybuilders did used to do more gymnastic work and work with KB's etc, their training would have resembled CF much more than today.
CF will encourage you to work very hard, the ethos and the fact that many people do it in groups helps here of course, aslo the reliance on compounds, power strength and volume work is also great. However the neuroendocrine response is always made much of sure, it will of course help but this argument really does not stand when you look at the quantities involved.
Either way CF helps people to get fit in the real sense of the word, you just have to look at the organisations that use it, Is it best for bodybuilding, no. It would be interesting to get say 4 groups of 15 men and 15 women and put them on different protocols BB'ing split, BB'ing whole body, CF and control for diet and compare.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 11:43:30
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drewsky
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quote:
ORIGINAL: DelBoy888
I did this as well mate I got 29:11. It was a killer, really really really hurt!!!!!
Good stuff mate. Do a lot of crossfit?
... right off to do my 5K in the rain.
< Message edited by drewsky -- Apr. 30 2008 11:45:48 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 13:00:56
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iaink
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quote:
Body part once a week? What have the Babylonians got to do with bodybuilding?
 Very true. Unfortuanlty tough to put into practice for most. I did to good effect when working abroad for 6 months with virtually nil social/personal factors, spending most of the days training others with plenty of free time, and weekends that where no different to week days in the main. When getting back home it got a lot tougher to have a free floating, non 7 day based, training split/program.
quote:
3. CrossFitting without steroids
4. Bodybuilding without steroids
However while CF seems great for conditioning etc the above is codswhallop!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 16:31:08
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drewsky
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It's true Ian, I've had to change the crossfit days to suit my weekly schedule as well.
The thing that gets me is the amount of people who seem like they have a good deal of undertanding but then state you should only train a bodypart once a week but give no measure of volume or intensity. Anyway the WOD.....
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 16:37:55
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drewsky
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Day 10
I knew it would come but I hate running more than I hate doing high rep oly stuff in trainers
WOD: 5km run for time
Time 24.30ish
< Message edited by drewsky -- Apr. 30 2008 16:38:32 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 16:51:15
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BARBUDA
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quote:
ORIGINAL: drewsky
Yeah, thrusters are quite a useful one but hell for high reps
Re: Isometrics I don't do them myself (well, there is an aspect of them in Japanese weapons but that's different) but I have done them in order to understand them better as I sometimes use them with clients.
With clients do you use them to try and break through weak points in lifts?
Im experimenting with them atm!
I also used a belt with a weighted sled attached for sprinting which was ALOT of fun, a nice change to the usual training.
Tom
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 17:05:37
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drewsky
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Yes, very effective.
Ahhh, sleds. Fun for a bit, puke for a while.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 17:11:38
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BARBUDA
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quote:
ORIGINAL: drewsky
Yes, very effective.
Ahhh, sleds. Fun for a bit, puke for a while.
Lol! i was not sprinting far enough for that. Our gym has ~ 40m of sprinting area so i used that but probably only really did 30m due to the sled and having to slow down at the other end.
Gave the posterior chain a really good working.
Have you ever done prowler pushes? i hear about them quite often - looks fun too!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Apr. 30 2008 17:23:05
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drewsky
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There's a few coaches who say it is there favorite movement, I don't think they're that good but they defo have their place for a lot of athletes.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 1 2008 16:13:30
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drewsky
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Day 11
(again, still one day behind the CF main site)
WOD: As many rounds for time in 20 mins as possible of:
10 barbell thrusters 30kg
10 pull-ups
Managed 12 rounds plus 10 thrusters
Getting my breath was the hardest bit (you try doing high rep thrusters then pull ups!) but I don't think I could have done another p-up if my life had depended upon it.
< Message edited by drewsky -- May 1 2008 16:28:30 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 1 2008 20:47:10
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drewsky
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Eating
Actually my appetite has gone through the roof in the last few day, a lot of metabolic work is going to do that.
8.00: Whey
8.20: total 0% dried figs and dates. Decaf, fairtrade, organic coffee (does it get any more pc?)
10.30: tinned mackerel, 1 tin tuna mixed with diced onions, peppers, toms, chili and cumin with slices of avocado
12.40: raw oysters, a steak, lots of veg and an apple. Mixed nuts
2.30 - ~3.00: peri workout shake
had trouble geting this down as I felt terrible from training
4.00 milk protein concentrate with a large under ripe banana and some flax powder
6.30 Asian type soup with seaweed, spring onions, mushrooms, chicken breast and some noodles
9.00 About to have chicken with roasted veg. Smells pretty good.
11.00 30g MPC and some nut butter
Supplements:
500mg krill oil
4g fish oil
nootropic homebrew before training
also magnesium and potassium aspartate as my sleep has been poor for the last few nights
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Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - May 2 2008 8:14:17
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drewsky
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oh crap.
after doing 120 pull-ups yesterday and skipping their rest day to catch up (I don;t train Saturdays) I logged on to find this waiting.....
"Murph"
'For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.'
Can't wait.
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