*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
Yes. 100% srs. You clearly haven't walked behind me and seen my zig-zagging yet while sober
I need to use stupid expensive eye solutions to lubricate them because my tear duct is clearly naff.
We've had this discussion
Yes. 100% srs. You clearly haven't walked behind me and seen my zig-zagging yet while sober
I need to use stupid expensive eye solutions to lubricate them because my tear duct is clearly naff.
We've had this discussion
Bro, we've never discussed your jaffed tear ducts
First of all, as has been mentioned, you are going to have to do some self educating to fix these issues. You are going to have to find a way to work with your disability, although luckily a lot of the content will be in videos.
So, that video is a great example of why you can't just go looking for this stuff on the internet! I didn't right that part of my post for jollies, there is some absolute **** floating around and some of it could end up hurting you. There is something wrong with everything that guy mentions, so lets just move on.
(Side note: Any time that I have to spend explaining each individual error in any video posted takes away from time I'm willing to spend helping bros out with actually useful stuff.)
Do the pec stretch as illustrated in the article, and do some browsing on the MWOD site.
Go here, and filter for shoulder or thoracic spine:
http://www.mobilitywod.com/episodes/
Hi,
Ive always done mainly cardio based exercise (Rugby Football, Running, Cycling, etc) but I'm currently trying to get in the best shape possible for Rugby pre season training. I've started doing Crossfit and love it and can feel the benefits.
I've been reccommended some supplements to go with my current eating plan to help growth and recovery. I've also been reccommended myprotein to get it as it offers best value for money. Where I'm stuck is which product to actually get.
Omega 3 - Will these do? Worthy addition? http://m.myprotein.com/sports-nutrition/omega-3/10529329.html
Creatine - Hows this product? http://m.myprotein.com/sports-nutrition/creatine-monohydrate/10575029.html
Protein Shakes - Ive been advised to get pure protein but can only see Whey protein, is that the same thing? If so which one would you reccommend?
Thanks
Ive always done mainly cardio based exercise (Rugby Football, Running, Cycling, etc) but I'm currently trying to get in the best shape possible for Rugby pre season training. I've started doing Crossfit and love it and can feel the benefits.
I've been reccommended some supplements to go with my current eating plan to help growth and recovery. I've also been reccommended myprotein to get it as it offers best value for money. Where I'm stuck is which product to actually get.
Omega 3 - Will these do? Worthy addition? http://m.myprotein.com/sports-nutrition/omega-3/10529329.html
Creatine - Hows this product? http://m.myprotein.com/sports-nutrition/creatine-monohydrate/10575029.html
Protein Shakes - Ive been advised to get pure protein but can only see Whey protein, is that the same thing? If so which one would you reccommend?
Thanks
What exactly does your crossfit involve?
Have a read of the supplement thread. But for now..
Go for whey concentrate.
These omega 3 - http://www.simplysupplements.net/product/275/omega-3-triple-strength-1000mg/
(about 6-7 per day)
Get creatine monohydrate powder and put 5g in your whey shaker per day.
Have a read of the supplement thread. But for now..
Go for whey concentrate.
These omega 3 - http://www.simplysupplements.net/product/275/omega-3-triple-strength-1000mg/
(about 6-7 per day)
Get creatine monohydrate powder and put 5g in your whey shaker per day.
Crossfit involves lots of different things. Weight lifting; Dead lift, Cleans, Chin ups Press ups, Shrugs Squats, etc along with cardio bits; sprinting, box jumps, skipping, etc. It's got some gymnastics thrown in as well.
Can you explain what's different about whey concentrate? What's the difference in putting the creatine in with my shakes to the tablets?
Also what quantities should I get? Do they come with measuring cups?
I've found the supplement thread so I will save that for some bed time reading. Thanks for the reply LiE.
Can you explain what's different about whey concentrate? What's the difference in putting the creatine in with my shakes to the tablets?
Also what quantities should I get? Do they come with measuring cups?
I've found the supplement thread so I will save that for some bed time reading. Thanks for the reply LiE.
Doesn't look too bad, you should put a log.
Whey concentrate is your bog standard whey. Powder is cheaper than tabs, and it's just convenient to get your 5g creatine with your whey (especially as it doesn't taste great).
Quantity of whey will depend on your diet and how much protein you need.
Whey concentrate is your bog standard whey. Powder is cheaper than tabs, and it's just convenient to get your 5g creatine with your whey (especially as it doesn't taste great).
Quantity of whey will depend on your diet and how much protein you need.
LiE's point regarding CrossFit and your routine is that WoDs are generally not great for building either strength, endurance or technique. Some Boxes take their Olympic (technique-based) lifting more seriously, and therefore do relatively well with them, at the expense of strength, endurance, etc. you get the picture.
If you want to get any of the above, CrossFit won't get in your way for 3-6 months. After that point, your body will have adapted to the exercise regime (I am aware it changes, but it's not specific enough for any of them) and you will have to look elsewhere for strength, power, endurance or whatever as specific routines.
Once you realise this, the forum will be here to help.
And that's before we get onto the ideas behind WoDs and other CrossFit philosophies...
Regarding nutrition, all the whey in the world won't help you if your diet is not balanced and in the right quantities for your level of activity. Necking protein hakes will only make your poo smell bad if not accompanied by the right mounts of fat, fibre and carbs.
And creatine will just make you hold water if you don't dose it with carbs, so bear that in mind (to be fair, some people go for the 'full' effect and neglect the power benefits)...
Thanks for the response. I've read and heard some good things about Crossfit, and how it is used for Rugby players. I'm using it to lose some body fat, improve fitness and gain strength. At the moment my body is hurting for a few days after it despite being already quite fit. I often find in rugby I'm out of energy, like I am doing the Crossfiy classes but would imagine that would improve if I stay doing it. So what will Crossfit do for me? Will it offer me nothing even if I move up weight loads over time? I'm spending a lot of time with the coaches making sure my form is correct as it's something that's daunted me when doing weights. Here's my current diet:
Breakfast: 2x Wholemeal muffins toasted with butter on + 2x poached Eggs
Mid morning: Natural Yogurt + Banana
Lunch: Home made salad (lettuce, red pepper, cherry tomatoes, celery & cucumber) with either turkey steaks, tuna or chicken
Afternoon: 2x Satsumas/nectarines, apple and oat cakes/handful of nuts and raisins
Evening meal: Pork chops or Sausages with veg (broccoli, mangetout, green beans) or scrambled eggs
Would adding cteatine, omega 3 and protein shakes not benefit or compliment my current nutrition intake?
Breakfast: 2x Wholemeal muffins toasted with butter on + 2x poached Eggs
Mid morning: Natural Yogurt + Banana
Lunch: Home made salad (lettuce, red pepper, cherry tomatoes, celery & cucumber) with either turkey steaks, tuna or chicken
Afternoon: 2x Satsumas/nectarines, apple and oat cakes/handful of nuts and raisins
Evening meal: Pork chops or Sausages with veg (broccoli, mangetout, green beans) or scrambled eggs
Would adding cteatine, omega 3 and protein shakes not benefit or compliment my current nutrition intake?
Right... Where to start...
Diet
Have you measured your average daily calorie intake across a week and against your basic metabolic rate (google it and its calculation)? Because what you posted seems great and healthy for somebody that isn't doing any exercise. Eat more of everything.
The reason you're flat at rugby is because your body isn't getting enough anything the maintain energy levels. One of the posters on here is a serious swimmer and wants to add mass, and is therefore on a diet of around 5000 calories a day to support it. You may well not be too short of that.
exercise
I think you will need to reeducate yourself regarding the definition of 'fitness' as all it means is the body's capacity for exercise. Exercise, as you are finding out, comes in very different forms: endurance, speed, power, strength (variants of one or more of the above). If you're adapted to one, the others will suffer simply because the body's metabolism can only really be wired for one or another: not all (heptathletes will always suck in one type of exercise, for instance).
Because you are not used to the exercise regime at CrossFit, your body will take more time to adapt to it as opposed to playing football in addition to rugby. Add in an insufficient diet like yours, and your body will be going into starvation mode, burning both fat and muscle.
This is also where CrossFit starts to fall down as it is none of either strength, speed, power or endurance training. The premise is to create the '"fittest person in the world" - "the jack of all trades," if you will. The problem is that almost all sports require some form of specialist conditioning, and CrossFit will not provide it, instead bunching exercises together to artificially stress the body. Rugby, for instance requires very powerful athletes who can perform repeated sprints over 80 minutes whilst ploughing through tackles.
As such, the work required for rugby players is specific strength and power work, complemented by speed endurance training. Separately. Not together, as in CrossFit, because to do strength optimally, the athlete needs all the energy they have. And vice versa.
During your rugby training, for instance, you probably do loads of endurance work (shuttle runs, etc.) but no strength work: CrossFit will help for a while because you!re not used to strength work, but your body will adapt and not derive further benefit from the mixed workouts they prescribe.
In summary:
Diet
Have you measured your average daily calorie intake across a week and against your basic metabolic rate (google it and its calculation)? Because what you posted seems great and healthy for somebody that isn't doing any exercise. Eat more of everything.
The reason you're flat at rugby is because your body isn't getting enough anything the maintain energy levels. One of the posters on here is a serious swimmer and wants to add mass, and is therefore on a diet of around 5000 calories a day to support it. You may well not be too short of that.
exercise
I think you will need to reeducate yourself regarding the definition of 'fitness' as all it means is the body's capacity for exercise. Exercise, as you are finding out, comes in very different forms: endurance, speed, power, strength (variants of one or more of the above). If you're adapted to one, the others will suffer simply because the body's metabolism can only really be wired for one or another: not all (heptathletes will always suck in one type of exercise, for instance).
Because you are not used to the exercise regime at CrossFit, your body will take more time to adapt to it as opposed to playing football in addition to rugby. Add in an insufficient diet like yours, and your body will be going into starvation mode, burning both fat and muscle.
This is also where CrossFit starts to fall down as it is none of either strength, speed, power or endurance training. The premise is to create the '"fittest person in the world" - "the jack of all trades," if you will. The problem is that almost all sports require some form of specialist conditioning, and CrossFit will not provide it, instead bunching exercises together to artificially stress the body. Rugby, for instance requires very powerful athletes who can perform repeated sprints over 80 minutes whilst ploughing through tackles.
As such, the work required for rugby players is specific strength and power work, complemented by speed endurance training. Separately. Not together, as in CrossFit, because to do strength optimally, the athlete needs all the energy they have. And vice versa.
During your rugby training, for instance, you probably do loads of endurance work (shuttle runs, etc.) but no strength work: CrossFit will help for a while because you!re not used to strength work, but your body will adapt and not derive further benefit from the mixed workouts they prescribe.
In summary:
- Eat more
- Carry on with CrossFit for the time being
- Think about whether you want to become awesome at Exercising or awesome at rugby.
Hi,
Thanks a lot for your reply. I've read it through a couple of times and tried to do what you have asked.
I've used an online BMR calculator and I came out at 30.26
I've also got a set of scales that I have setup to measure more than just my weight. Here are the figures:
Weight: 15.5st
Age: 28
Height: 5ft 11
Body Fat Percentage: 28.6%
Body Water Percentage: 52.1 %
Bone Mass: 8.7%
BMI: 30.0
I am finding it hard to calculate my daily colorie, etc intake because most of the stuff I get hasn't got packaging with the info, or I make it myself, like my salads....
Agreed with what you are saying. I'm basing it on how well I perform against others at running (8-8.30 minute miles), Football, Circuit training, etc.
Hmm Perhaps your right. Some days I feel like I'm on fire mentally and physically with lots of power and energy, other days I can barely be bothered. I think a lot of that is in the head sometimes.
I've begun doing because I know pre-season training is going to kill me. I know it will involve cardio work until we are sick and explosive energy. Perhaps I've through about this wrong.
Easy decision, I want to become awesome at Rugby and I dedicate a lot of time and effort to it. Can you advise, or link me to what sort of training I could or should be doing?
I play at inside/outside centre (12 or 13) which requires explosive acceleration, power to smash through tackles, and make tackles strength to hold onto the ball into contact or rip the ball. I also need to be mobile and able to change direction quickly.
Thanks again for your response, you've opened my eyes. Let me know if there is anything else I need to add.
Thanks a lot for your reply. I've read it through a couple of times and tried to do what you have asked.
Right... Where to start...
Have you measured your average daily calorie intake across a week and against your basic metabolic rate (google it and its calculation)? Because what you posted seems great and healthy for somebody that isn't doing any exercise. Eat more of everything.
I've used an online BMR calculator and I came out at 30.26
I've also got a set of scales that I have setup to measure more than just my weight. Here are the figures:
Weight: 15.5st
Age: 28
Height: 5ft 11
Body Fat Percentage: 28.6%
Body Water Percentage: 52.1 %
Bone Mass: 8.7%
BMI: 30.0
The reason you're flat at rugby is because your body isn't getting enough anything the maintain energy levels. One of the posters on here is a serious swimmer and wants to add mass, and is therefore on a diet of around 5000 calories a day to support it. You may well not be too short of that.
I am finding it hard to calculate my daily colorie, etc intake because most of the stuff I get hasn't got packaging with the info, or I make it myself, like my salads....
Agreed with what you are saying. I'm basing it on how well I perform against others at running (8-8.30 minute miles), Football, Circuit training, etc.
Hmm Perhaps your right. Some days I feel like I'm on fire mentally and physically with lots of power and energy, other days I can barely be bothered. I think a lot of that is in the head sometimes.
I've begun doing because I know pre-season training is going to kill me. I know it will involve cardio work until we are sick and explosive energy. Perhaps I've through about this wrong.
In summary:
- Eat more
- Carry on with CrossFit for the time being
- Think about whether you want to become awesome at Exercising or awesome at rugby.
Easy decision, I want to become awesome at Rugby and I dedicate a lot of time and effort to it. Can you advise, or link me to what sort of training I could or should be doing?
I play at inside/outside centre (12 or 13) which requires explosive acceleration, power to smash through tackles, and make tackles strength to hold onto the ball into contact or rip the ball. I also need to be mobile and able to change direction quickly.
Thanks again for your response, you've opened my eyes. Let me know if there is anything else I need to add.
You need to start a good strength programme as soon as possible. Not bodybuilding, not crossfit (although doing this as well should be ok provided you aren't smashing yourself).
Hmmm... Outside centre...
Power. Strength. Speed.
Lots of squats, Olympic lifting (if you have a decent coach), deadlifting, rowing, benching, overhead pressing, chin-ups and other core work.
Lots of shuttle runs, too.
Not in the same session, mind.
How was your bodyfat calculated, because that seems pretty high for a centre...?
Power. Strength. Speed.
Lots of squats, Olympic lifting (if you have a decent coach), deadlifting, rowing, benching, overhead pressing, chin-ups and other core work.
Lots of shuttle runs, too.
Not in the same session, mind.
How was your bodyfat calculated, because that seems pretty high for a centre...?
Man of Honour
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- 5 Jun 2003
- Posts
- 91,808
- Location
- Falling...
I was outside centre - best position 
I was around 16st at the time though and reasonably lean too (18%ish)
My coach made us do a lot of deadlifts, powercleans, squats, push press, plyometrics, shuttle runs, rows, chins, box jumps, split squats. None of this crossfit rubbish. 3-4 days of big weights, and at least 2 days of fitness / speed drills. Plus a good couple of training days with the team. Sounds like a lot, but you can fit it in.
I wouldn't have the time any more, but it was great times. I used to eat like beast though!
I was around 16st at the time though and reasonably lean too (18%ish)
My coach made us do a lot of deadlifts, powercleans, squats, push press, plyometrics, shuttle runs, rows, chins, box jumps, split squats. None of this crossfit rubbish. 3-4 days of big weights, and at least 2 days of fitness / speed drills. Plus a good couple of training days with the team. Sounds like a lot, but you can fit it in.
I wouldn't have the time any more, but it was great times. I used to eat like beast though!
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Bleurgh! Went in especially today for some 1RM fun, didn't go to plan . Got a 150kg squat (2xBW achievement unlocked), felt hyped for 160kg but no spotters/catchers as far as the eye can see . Normally IJDGAF but I wussed out .
Started a bench warm up, 100x1 - Easy, 105x1 - Easy! Chucked 110kg on there but wanted a spot as suddenly there were people. I've never benched with a spotter/hand off anything before and It completely threw me off tbh. I got it but his fingers did touch it a smidge. I need to move to a gym with catchers.
Gutted, went for a quick 160kg deadlift just to make sure I still had it in me (not done a single dead since Christmas) and it was ok, but was too angry from my bench failure to feel confident in a 165 attempt.
Onwards and upwards I guess, plan is to deload this week and coincide it with a cbl prep phase week (HST & CBL the perfect partnership???). Will do another HST cycle as I really enjoyed it.
Slight improvement, I really wanted 110/160/170 today but got 105/150/160 @ 75.6kg.
. Got a 150kg squat (2xBW achievement unlocked), felt hyped for 160kg but no spotters/catchers as far as the eye can see . Normally IJDGAF but I wussed out .Started a bench warm up, 100x1 - Easy, 105x1 - Easy! Chucked 110kg on there but wanted a spot as suddenly there were people. I've never benched with a spotter/hand off anything before and It completely threw me off tbh. I got it but his fingers did touch it a smidge. I need to move to a gym with catchers.
Gutted, went for a quick 160kg deadlift just to make sure I still had it in me (not done a single dead since Christmas) and it was ok, but was too angry from my bench failure to feel confident in a 165 attempt.
Onwards and upwards I guess, plan is to deload this week and coincide it with a cbl prep phase week (HST & CBL the perfect partnership???). Will do another HST cycle as I really enjoyed it.
Slight improvement, I really wanted 110/160/170 today but got 105/150/160 @ 75.6kg.
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
Merlin ^
Squat and bench are strong for your bodyweight bud, and 2x bw on anything is always awesome.Bleurgh! Went in especially today for some 1RM fun, didn't go to plan
Started a bench warm up, 100x1 - Easy, 105x1 - Easy! Chucked 110kg on there but wanted a spot as suddenly there were people. I've never benched with a spotter/hand off anything before and It completely threw me off tbh. I got it but his fingers did touch it a smidge. I need to move to a gym with catchers.
Gutted, went for a quick 160kg deadlift just to make sure I still had it in me (not done a single dead since Christmas) and it was ok, but was too angry from my bench failure to feel confident in a 165 attempt.
Onwards and upwards I guess, plan is to deload this week and coincide it with a cbl prep phase week (HST & CBL the perfect partnership???). Will do another HST cycle as I really enjoyed it.
Slight improvement, I really wanted 110/160/170 today but got 105/150/160 @ 75.6kg.
Being comfortable and feeling safe plays a huge part, I'm sure you'll be good for more if you get more bros to massage your ego.