NC4x4 CrossFit Club

ManglerYJ said:
OK... challenge accepted..... but I ain't wearing no spandex..... no good would come of that.

I do need to get in better shape (hey - pear is a shape!) I will miss my fast food, tv, video game, garbage induced coma..... :)
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Day 1 baby step: 35 minutes on treadmill (have to stop using it as a clothes rack) at 3.4 mph was the best I could do. It was 2 miles. My short term goal is to be able to complete 4 miles in one try by Thanksgiving because we go to Disney World right after Thanksgiving. I know the walking there will be spread out over the whole day, but I need to be able to do some serious walking there. The only way I can realistically do this is to push myself to walk two minutes more then the previous day each day until we go. I should be able to do that.
 
RobMcBee said:
Lol where's a good place to start if your 40# over weight and afraid of your heart exploding..... Because that's what it felt like just reading this.....
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Fix your diet if it is bad and start walking at a brisk pace for 30+ minutes 3-5 times per week. If your knees are good start trying to run for part of the 30 minutes once you feel ready. Run until it gets too much then walk until you recover then run again.

If you like to bike and there are mountain bike trails around you do that. Mountain biking is a lot of fun and a great workout.
 
This was my diet before my injury. Im eating a lot less than this now.

5:15-5:45am:
2-3 packs of oatmeal
2-4 hard boiled eggs
1 large glass if OJ
1 large glass of milk

8-8:30am:
Apple

10-10:30am:
5-6 ounces of deli turkey

1pm:
Turkey sandwich
Greek yogurt
V8 juice
Granola bar
Protein shake (1 scoop protein powder, half milk, half water)

3:30-4pm:
Banana
Pack of tuna

6pm:
Healthy dinner my wife cooked
1 large glass of milk

8pm:
Greek yogurt

No coffee, no soda. Just lots of water to drink all day long.
 
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drkelly said:
Fix your diet if it is bad and start walking at a brisk pace for 30+ minutes 3-5 times per week. If your knees are good start trying to run for part of the 30 minutes once you feel ready. Run until it gets too much then walk until you recover then run again.

If you like to bike and there are mountain bike trails around you do that. Mountain biking is a lot of fun and a great workout.
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Yeah I gotta do something, I'm realizing how bad out of shape I am.
 
ManglerYJ said:
Day 2 baby step success. 37.37 minutes at 3.4 mph.
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While it's great you're starting somewhere, if you can get through even a few rounds of what I just posted, in 15 minutes you will be getting a better workout than walking on that boring treadmill for an hour. Give it a try. Just do knee push-ups. If you can't do them on the ground do them on the side of the bed or on the up slope of the stairs that you're using to do the step ups on.
 
Will Carter said:
While it's great you're starting somewhere, if you can get through even a few rounds of what I just posted, in 15 minutes you will be getting a better workout than walking on that boring treadmill for an hour. Give it a try. Just do knee push-ups. If you can't do them on the ground do them on the side of the bed or on the up slope of the stairs that you're using to do the step ups on.
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There is so much information and mis-information in the health and fitness world that I prefer to keep it simple. While your bolded list may seem simple to you, it appears very complex in my tiny little mind. The only part of your list that didn't require me to look anything up was the sit-ups, and there is so much debate in the blog-o-sphere about the proper way to do sit-ups (feet together vs. shoulder distance, feet anchored vs. free, crunch type vs. elbow-to-knee, etc. without even getting into elevated, right elbow to left knee crossover and all that) that I prefer to just start with what I know and is very difficult to do "wrong". I know there is impact on my knees with a brisk walk, but it's the least detrimental workout that I can think of that will still bring a sweat (the whole point of exercise) but won't potentially tear stuff up in the process. I want to work up to being able to do other exercises and add them (maybe even your list) into my repertoire.
 
ManglerYJ said:
There is so much information and mis-information in the health and fitness world that I prefer to keep it simple. While your bolded list may seem simple to you, it appears very complex in my tiny little mind. The only part of your list that didn't require me to look anything up was the sit-ups, and there is so much debate in the blog-o-sphere about the proper way to do sit-ups (feet together vs. shoulder distance, feet anchored vs. free, crunch type vs. elbow-to-knee, etc. without even getting into elevated, right elbow to left knee crossover and all that) that I prefer to just start with what I know and is very difficult to do "wrong". I know there is impact on my knees with a brisk walk, but it's the least detrimental workout that I can think of that will still bring a sweat (the whole point of exercise) but won't potentially tear stuff up in the process. I want to work up to being able to do other exercises and add them (maybe even your list) into my repertoire.
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I don't do regular situps either. Not because they cause me discomfort or anything. I just prefer other ab exercises. Leg lifts and the roller wheel are two of my favorite ab exercises. I also mix in using an ab machine at the gym and flutter kicks. I like to mix it up and 'shock' my muscles with different exercises.





 
ManglerYJ said:
There is so much information and mis-information in the health and fitness world that I prefer to keep it simple. While your bolded list may seem simple to you, it appears very complex in my tiny little mind. The only part of your list that didn't require me to look anything up was the sit-ups, and there is so much debate in the blog-o-sphere about the proper way to do sit-ups (feet together vs. shoulder distance, feet anchored vs. free, crunch type vs. elbow-to-knee, etc. without even getting into elevated, right elbow to left knee crossover and all that) that I prefer to just start with what I know and is very difficult to do "wrong". I know there is impact on my knees with a brisk walk, but it's the least detrimental workout that I can think of that will still bring a sweat (the whole point of exercise) but won't potentially tear stuff up in the process. I want to work up to being able to do other exercises and add them (maybe even your list) into my repertoire.
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There aren't really any movements that are more basic than push-ups, sit-ups and jumping. Do whatever variation makes you happy, some are better than others but if your just starting off do what your most comfortable with. If you can't keep up with the every minute on the minute then just do 15 rounds. Everyone has a belief on how something should be done, don't get to wrapped up in all the debate.
 
Will Carter said:
Every minute on the minute for 15 minutes complete the following:
5 hand release push ups
10 sit ups
10 8" jump ups
The remaining time in the minute is your rest.

Here it is in bold since evidently only one person saw it. Look back a few posts to find the standards on the movements.
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Damn. This was more challenging that I expected.
And I modified the jumps a bit.

I have an access stairwell that has 7" risers.
So I did the push ups (easy), the sit ups (Harder for a fat boy but still knocked em out), then I did 10 consecutive 2 foot jumps up the stairway run down and repeat.

First set took 42 seconds.
I was legit squeezing in under a minute through set 13.
The last 2 minutes were close but by the time I ran back down the stairs I was late for starting the next round. All told the 5 sets took me 17:09...

My knees are now on ice from all the jumping. That was a bad idea. My son did all 15 rounds and talked shit through it so I guess that football and wrestling conditioning is paying off.
Fuck him. I'll still kick his big ass if needed.
 
Man....Last night I started doing the pushups, sit ups and jumps...no problem at first. Started doing math in my head...
No way I can do 150 sit ups in 15 mins.

Probably did 4 rounds and just quit.

This morning...I thought someone beat me in the stomach in my sleep. Could hardly reach the snooze button, my abs hurt so bad. I sure hope I can just slip my feet into my shoes, cause I don't wanna reach down.

And I still gotta go to work! Damn it's gonna be a sore day!

Thanks Will!
 
Toilet repair and cleaning the kitchen (unrelated) took precedent last night, but my cheering section was ready to go this morning.

12 rounds completed.
 
Just seen this. My hand became part of a dog fight when my dogs started to get mad at each other for something. They got the palm and the top side. It's take 1.5 weeks to make a descent fist as it was messed up. As soon as I can fully grip I'll join in.
 
@Will Carter what about a NC4X4 whiteboard for the members on here who go to a CF or have times for some of the girl WODs. I'd be curious to see who the top athletes are on here.

I think what you are doing on here is pretty cool. I'd do it too BUT, I have a million and 1 excuses, plus I already go to CF 4 to 5 day/week so my time is already limited.
 
Want something quick and relatively easy? 100 Burpees for time. You should be under 10min.
 
This is kinda harder than I thought. Trying to come up with some strength movements that everyone has the equipment for and won't get someone hurt even if they're not doing it 100% correct.

But...

Everybody got 2 5 gallon buckets with lids?
 
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