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Kettle Bells

Kettlebells are a good conditioning tool for jacking your heart rate through the roof. KB swings, high pulls, clean and press, and snatches are all great exercises for hitting hard and fast. Things like turkish get-ups etc. might be better done in an untimed context.
- katank
- Post #4
- Sep 20, 2010
- Forum: Health and Fitness
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My 9/11 WoD

Props to you for doing it. These long suckfests are as much mental as physical. It's also nice to have the capacity do something crazy like this. That said, beating yourself up with long grinders like this is likely deterimental to your training and definitely not recommended for the long haul...
- katank
- Post #6
- Sep 12, 2010
- Forum: Health and Fitness
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Muscle lab: Bulk up with the science of bodybuilding

If you're only messing w/ 18lbs, there isn't really any rep scheme that will induce significant hypertrophy. Get thyself to a gym and get started on a linear progression barbell program. 10lb jumps/session 3 times a week. You'll be amazed at the rate of progress.
- katank
- Post #59
- Aug 27, 2010
- Forum: Health and Fitness
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I need to gain some weight

Whoops, missed the bit in there about milk intolerance. Olive oil, avocados, and nuts/nut butters all work well as mass gainers. Eggnog can also work as a calorific beverage. Overall, just eat a lot more. I wouldn't worry too much about eating squeaky clean. At any rate, the OP's a prime...
- katank
- Post #13
- Aug 23, 2010
- Forum: Health and Fitness
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I need to gain some weight

Squats + Milk. GOMAD was made for people like you.
- katank
- Post #8
- Aug 23, 2010
- Forum: Health and Fitness
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Muscle lab: Bulk up with the science of bodybuilding

High intensity (85%+) which corresponds to sets of 1-5 will tend to produce more strength adaptation while higher reps in the 8-15 range will tend to create more hypertrophy. That said, hypertrophy is greatest when you do lots of reps w/ lots of weight. The fastest way to get there is to...
- katank
- Post #20
- Aug 19, 2010
- Forum: Health and Fitness
K
Medicine ball slams, and other exercises of that ilk

Pushups, pullups, squats, situps, burpees, DB push presses, DB Snatches, KB Sumo Deadlift High pulls etc. All of which can push one's limits pretty quick. Tabata's awesome for GPP. Sky's the limit when it comes to tabatas. Only thing is possibly stay away from long stroke rate exercises which...
- katank
- Post #2
- Aug 19, 2010
- Forum: Health and Fitness
K
Running Shoes for Flat Feet

What about a pair of low cut Chuck Taylors or other old school sneakers? Those things are reasonably minimal and can also serve as a decent pair of lifting shoes.
- katank
- Post #11
- Aug 18, 2010
- Forum: Health and Fitness
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Did a 1 on 1 session with a Crossfit trainer yesterday - much harder than expected

@OP, makes a lot of sense. Crossfit is a great program and you will see great results. The community is also very nice. Something about the willingness to push yourself to the "seeing white buffalo in the sky" moments tend to weed out the jerks. The one drawback is the price which tends to be...
- katank
- Post #13
- Aug 18, 2010
- Forum: Health and Fitness
K
Did a 1 on 1 session with a Crossfit trainer yesterday - much harder than expected

Crossfit can definitely be scaled for everyone. That said, having a solid strength basis will allow you to perform on a high level much faster. Strength takes years to build while metabolic conditioning takes on the order of weeks/months. There will be a high level of suck but acclimation is...
- katank
- Post #4
- Aug 18, 2010
- Forum: Health and Fitness
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brikis98's crossfit journal

Nice clean. That also looks like a truly sadistic workout.
- katank
- Post #1,252
- Aug 18, 2010
- Forum: Health and Fitness
K
Help me build my gluteus/legs

You can DL heavy after heavy squats. Other way around definitely doesn't work. The SS type protocol of throwing presses or some exercise in between will give you plenty of time to recover. Effect can be minimal (think 10-20# less than if you were fresh) This will also be a natural check...
- katank
- Post #11
- Aug 17, 2010
- Forum: Health and Fitness
K
Feet hurt from running (normal?) and jump rope difficulties...

1) Google POSE running. Believe it or not, running correctly and efficiently actually requires some technique. 2) I don't know anyone who bashes jump rope. Lots of badass boxers and MMA fighters use jump rope for conditioning. Try not to land flat footed. Get a bounce going with just ankles +...
- katank
- Post #2
- Aug 16, 2010
- Forum: Health and Fitness
K
Help me build my gluteus/legs

Another thing: more is not necessarily better. Even if you just do a single exercise, you can get a lot of mileage out as long as you are consistent. If you just do 3x5 low-bar back squat on a linear progression adding 5-10# each time 3 times a week, you'll definitely not be "lacking leg...
- katank
- Post #7
- Aug 16, 2010
- Forum: Health and Fitness
K
Handstand

Yes to both but only against wall. I heard it responds well to grease-the-groove approaches where you just do a couple every chance you get throughout the day.
- katank
- Post #5
- Aug 11, 2010
- Forum: Health and Fitness
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Pantlegz's Workout Journal

Legit. You may also want to give Oly lifting a try given that your squat's pretty good. A strength biased version of Crossfit like CF football will probably help you drop weight nicely and get more conditioned for MMA while maintaining strength. I dropped about 50# with that kinda gig while...
- katank
- Post #302
- Aug 11, 2010
- Forum: Health and Fitness
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Pantlegz's Workout Journal

Just keep up the good work and keep getting stronger. Are you actually planning on doing weight class competition? If not, don't sweat the scale as long as you look, feel, and perform better.
- katank
- Post #300
- Aug 11, 2010
- Forum: Health and Fitness
K
SociallyChallenged Workout Journal

Yep, shoulder issues and knee issues usually get sorted out with the massive amount of overhead work and squatting we do. I think more typical Crossfit injuries are hands/wrist. I beat up my wrist from shitty form on a clean. High rep pullups and kettlebell work leads to tons of rips.
- katank
- Post #465
- Aug 11, 2010
- Forum: Health and Fitness
K
Carb sources on Paleo diet

Ultimately, I think the answer is to try things out for yourself. Uber-strict paleo may be unnecessary for people if they don't have auto-immune diseases. At least Robb Wolf is less militant than Matt LaLonde and some others in that aspect. The only thing that I found helpful was cutting...
- katank
- Post #7
- Aug 10, 2010
- Forum: Health and Fitness
K
Issues Playing GTA: San Andreas on Compaq Presario

BIOS key is usually F2, F10, or DEL. Setting will probably be onboard video RAM or some such label. I really doubt that it is actually getting 256MB of video RAM if the resolution is limited to 800x600 and can't even hack it at 1200x800. 256 might be the max though.
- katank
- Post #9
- Aug 4, 2010
- Forum: PC Games
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Issues Playing GTA: San Andreas on Compaq Presario

@ OP, go into BIOS and bump up the RAM allocated to OnBoard Gfx. Most laptops like yours w/ onboard graphics has no dedicated VRAM and instead take it from system RAM. Since it's usually specced for office work, the setting probably only gives it minimal VRAM (1-4MB range). Bump it up to...
- katank
- Post #6
- Aug 4, 2010
- Forum: PC Games
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PB thread

Finally hit 3 plates for 3x5 back squat.
- katank
- Post #94
- Jul 30, 2010
- Forum: Health and Fitness
K
Hey guys can you help me design a workout with this equipment?

Kalrith's suggestion is solid. You can do dumbbell cleans just fine. It's a little different from barbell cleans. In both cases, try to ignore the urge to reverse curl the weight up. How heavy do your DBs go up to? Unless you have really heavy ones (I'm talking 100+ #s here), you may outgrow...
- katank
- Post #3
- Jul 27, 2010
- Forum: Health and Fitness
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ender's workout journal: suggestions needed

Did you read all of the sticky? I'm pretty sure it mentions Starting Strength. It's a simple 3x5 barbell routine that works. You should be gaining some good muscle mass and lose fat at the same time for the first few months if your diet is cleaned up.
- katank
- Post #4
- Jul 27, 2010
- Forum: Health and Fitness
K
Scootermaster's Crossfit journal (QUESTION: Where to get a cheap/tall jumprope?)

Pretty good time for the filthy fifty. I did it about a week ago and the burpees definitely crushed me too. A lot of it is mental though in just willing yourself to do it. It'll definitely get better, don't worry. As for the bear complex, go w/ a lighter weight than usual. It's deceptively...
- katank
- Post #47
- Jul 23, 2010
- Forum: Health and Fitness
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Scootermaster's Crossfit journal (QUESTION: Where to get a cheap/tall jumprope?)

The weight is always including the bar. You do Randy with 15# bumpers on each side. Your trainer did prescribe a ridiculous volume for you guys that's on par with a hero WOD. Just to be clear, are the OnRamp WODs the same as the regular class WODs? If so, something is very wrong. BTW, your...
- katank
- Post #37
- Jul 21, 2010
- Forum: Health and Fitness
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Scootermaster's Crossfit journal (QUESTION: Where to get a cheap/tall jumprope?)

I second that. Consider a different affliate. The coaches from your description don't seem to know how to run a proper OnRamp/Elements program which speaks poorly for their ability to coach. The obsession with long metcons is ultimately counterproductive. I honestly like a strength bias variant...
- katank
- Post #28
- Jul 21, 2010
- Forum: Health and Fitness
K
Not resting enough?

For beginners, undertraining is a bigger risk than overtraining. Unless you see your numbers stall repeatedly/go down, keep at it. Some soreness while walking up/down stairs is natural after a heavy squat session, esp. initially. Doing stairs is good for you though for flushing blood through...
- katank
- Post #17
- Jul 21, 2010
- Forum: Health and Fitness
K
tabata/interval training

There are definitely benefits to doing power/strength endurance type of tabata intervals. Personally, things like tabata DB push press etc. kick my butt on a regular basis. One thing to keep in mind is to keep it a movement with fairly short stroke. I don't think full barbell C+J is a good...
- katank
- Post #4
- Jul 11, 2010
- Forum: Health and Fitness
K
PB thread

Thanks. I'm 5'11" and weigh 195lbs. Started doing O-lifts about a year ago but form still hasn't "clicked" yet. Feet jumping forward etc. Hopefully some day I'll be able to throw up some serious weight like you.
- katank
- Post #79
- Jul 8, 2010
- Forum: Health and Fitness
K
hit a plateau

Drop to 3x5 definitely and up your calories to progress or just maintain while cutting. Also, from my personal experience, consider belting up if you haven't already and make sure to breathe adequately and not rush reps.
- katank
- Post #21
- Jul 8, 2010
- Forum: Health and Fitness
K
PB thread

Got 102k on a C+J last week. First time back after an injury and got 2 plates, go figure. Form still needs a ton of work.
- katank
- Post #77
- Jul 7, 2010
- Forum: Health and Fitness
K
How to wear the belt during squats?

To belt or not to belt is largely a matter of personal preference. I personally got past a plateau by belting up and now can squat more both belted and unbelted. YMMV Where to place the belt is also highly dependent on individual anthropometry. Figure out something that works for you...
- katank
- Post #22
- Jul 7, 2010
- Forum: Health and Fitness
K
opinions needed on high alt training

When doing high altitude, the body craves more carbs than usual. If you're doing a low carb gig, consider dialing carbs back up when you're up there. As for training, any high intensity activity which can get you into oxygen debt will probably help w/ your ability to cope w/ thinner air.
- katank
- Post #2
- Jun 28, 2010
- Forum: Health and Fitness
K
Squats, deads, bench

A standard bar should be either 45 lbs or 20kg which is 44lb. Don't worry, your numbers will go up very quickly on linear 3x5 or 5x5. You should probably also do some OH pressing and cleans.
- katank
- Post #10
- Jun 25, 2010
- Forum: Health and Fitness
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SociallyChallenged Workout Journal

If you want more strength work than .com WODs, you might want to look into either CF Football or the CFWF program.
- katank
- Post #396
- Jun 22, 2010
- Forum: Health and Fitness
K
jlee's GOMAD thread - 8lbs in 11 days, photo update 7-3-10

Go to 70sbig.com and take their advice to heart.
- katank
- Post #5
- Jun 15, 2010
- Forum: Health and Fitness
K
Hurt shoulder...rest time?

Second others on taking it easy. Being patient w/ injuries will only result in less missed training time in the end. Meanwhile, RICE (rest, ice, compress, and elevate). If you can, 20 min on, 20 min off icing will work wonders.
- katank
- Post #7
- Jun 14, 2010
- Forum: Health and Fitness
K
Woke up in the middle of the night w/a charlie horse in my calf...

That happened to me shortly after 1st run in VFFs. Possibly overworked calf muscle and/or hydration in my case.
- katank
- Post #25
- Jun 9, 2010
- Forum: Health and Fitness
K
CrossFit Question - Starting Weight?

Very dependent upon your own capabilities. Ask the trainer about how you are doing with respect to form as you're bumping weight up. Stop when you start to lose form. A good trainer should be cognizant of when that happens. This applies to strength portions. For metcons, you should be using...
- katank
- Post #2
- Jun 7, 2010
- Forum: Health and Fitness

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