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Forum: Fitness 09-23-2010, 08:44 AM
Replies: 13
Views: 6,294
Posted By Mark Kosmowski
running for the obese beginner

In an attempt to add some cardio I am thinking to start walking the mile to get to the gym in town when I go there. When I had tried running earlier, a total of 1 km running, as intervals with...
Forum: Exercises 09-23-2010, 08:23 AM
Replies: 24
Views: 16,684
Posted By Mark Kosmowski
Re: training push-up endurance

The 24% is an initial goal. I'll be content under 20% - meaning body fat will cease to be one of my primary measures of improvement. Having said this, I may need to go below 20% for my belly to not...
Forum: Exercises 09-22-2010, 11:47 PM
Replies: 24
Views: 16,684
Posted By Mark Kosmowski
Re: training push-up endurance

Just had a thought. Right now I'm 292 lbs and 36% fat. I want to achieve under 24% fat. That means I want to lose 12% of my current body weight which works out to be a target weight (ignoring...
Forum: Exercises 09-22-2010, 10:59 PM
Replies: 25
Views: 7,526
Posted By Mark Kosmowski
Re: What would you consider the perfect ratio of your max lifts?

This. My bench is my highest lift because I've only recently begun to start training the other lifts. I'm very confident with my form with the bench as it is the only one of the major lifts I have...
Forum: Stuff and Nonsense 09-22-2010, 10:55 PM
Replies: 16
Views: 3,287
Posted By Mark Kosmowski
Re: SS or CF journal

The realities of unemployed cash flow are setting in, so I ordered SS today and will try to just lift on my own for a time and toss in some metcons as my confidence in form permits. Will also try to...
Forum: Fitness 09-22-2010, 10:36 PM
Replies: 169
Views: 39,864
Posted By Mark Kosmowski
Re: Military says You’re Too Flabby For CrossFit

To all of you who are serving or have served, thank you.

In AIT, would it be possible to adapt CF WODs to use equipment that is already on hand? For example, could soldiers in Infantry AIT use 60...
Forum: Fitness 09-22-2010, 07:10 PM
Replies: 5
Views: 1,508
Posted By Mark Kosmowski
Forum: Exercises 09-22-2010, 10:50 AM
Replies: 24
Views: 16,684
Posted By Mark Kosmowski
Re: training push-up endurance

You infer correctly.

Thank you for all of the advice.

I took my dog to the vet today. They have a large platform scale there. After a tech came to take my dog to the back, the receptionist person...
Forum: Exercises 09-22-2010, 10:33 AM
Replies: 10
Views: 4,743
Posted By Mark Kosmowski
Re: Shadow boxing with dumbells - good or stupid?

If one's sport involves a sword, would using a dumbbell of the same weight or the lowest available weight that is greater than the weight of the sword become advisable? Of course, one might want to...
Forum: Starting 09-22-2010, 10:27 AM
Replies: 34
Views: 8,643
Posted By Mark Kosmowski
Re: In the Air Force, new to CrossFit - fitness goal concerns

Many threads here say that, of course, one continues with sports specific training while doing CF. It seems to me, that in the military there are two classes of activities that can be examined as...
Forum: Workout Logs 09-21-2010, 07:58 AM
Replies: 24
Views: 4,870
Posted By Mark Kosmowski
Re: Mark's improvements

Catching up on the posts.

14 Sep

Bench: 155: 7; 165: 6; 175: 5; 185: 4
Deadlift: 100: 10; 110: 7
Press: 100: 5; 110: 3; 95: 5
Bent-knee leg press: 15, 15, 12
Assisted pull-up: 94:4, 2
Assisted dip:...
Forum: Testimonials 09-21-2010, 07:49 AM
Replies: 3
Views: 2,104
Posted By Mark Kosmowski
1st unassisted dip

Did my first unassisted dip last night. Form was abysmal and it could be argued I didn't make it quite all the way to straight arms, but I'm calling it my first dip.

Just wanted to share the...
Forum: Exercises 09-09-2010, 11:04 PM
Replies: 6
Views: 4,575
Posted By Mark Kosmowski
incline / decline bench press

If one is already working (flat) bench press, overhead standing press and dips, do the incline and decline bench presses have benefit?
Forum: Workout Logs 09-09-2010, 11:02 PM
Replies: 24
Views: 4,870
Posted By Mark Kosmowski
Re: Mark's improvements

Didn't feel like going to the gym tonight. So I went anyway, figuring if nothing else I'd do a something is better than nothing workout and leave early. One thing led to another and I don't think I...
Forum: Exercises 09-07-2010, 11:20 PM
Replies: 24
Views: 16,684
Posted By Mark Kosmowski
training push-up endurance

My second fitness goal is to increase my push-up endurance. (My first is to be able to do an unassisted pull-up.) I want to be able to do 60 continuous push-ups in two minutes. Right now I can do...
Forum: Workout Logs 09-07-2010, 10:45 PM
Replies: 71
Views: 7,230
Posted By Mark Kosmowski
Re: Wingnut's Journey to Sheer Awesomeness

Not an issue while you're working out at home, but if you're in a globo, cleaning to overhead press in the open floor keeps the squat rack free for people who want to curl. :rofl: Seriously, it...
Forum: Exercises 09-07-2010, 10:37 PM
Replies: 6
Views: 2,332
Posted By Mark Kosmowski
Re: Elbow pain when benching

Did you drop back on the weights after changing your form to let your stabilizers gently learn their new job?

Disclaimer: I'm still a pretty rank beginner. It just makes sense to me though that...
Forum: Workout Logs 09-07-2010, 10:28 PM
Replies: 24
Views: 4,870
Posted By Mark Kosmowski
Re: Mark's improvements

Sunday, 05 September

I turned 36 on this day and did 1 minute worth of 15 degree decline crunches (28, though I don't think I'd have been able to do much more than 30 (two more) in total if I kept...
Forum: Digital Coaching 09-04-2010, 12:29 AM
Replies: 41
Views: 20,289
Posted By Mark Kosmowski
Re: deadlift 1rm

At eleven and a half seconds, this is what people mean by rounded back?
Forum: Stuff and Nonsense 09-04-2010, 12:15 AM
Replies: 40
Views: 6,963
Posted By Mark Kosmowski
Re: Can anyone science geek-out with me?

Master Chemistry. PChem (before Orgo for me) was just about the easiest 'A' I ever took, but I didn't know any more chemistry after the course than I did before. Laid off from analytical (mostly...
Forum: Nutrition 09-03-2010, 05:48 AM
Replies: 14
Views: 4,279
Posted By Mark Kosmowski
Re: Canned Chicken Salad

It's not where you go, it's what you buy. The "Great Value" (Walmart store brand) frozen berries are just frozen berries, no sugar or preservatives added. I doubt that I can match this price /...
Forum: Fitness 09-03-2010, 05:34 AM
Replies: 78
Views: 19,000
Posted By Mark Kosmowski
Re: Starting Strength without a Bench Press Spot???

Maybe after hearing the OPs situation we can offer a suggestion he hasn't thought of in order to get a spotter.
Forum: Stuff and Nonsense 09-03-2010, 05:33 AM
Replies: 7,554
Views: 2,628,042
Posted By Mark Kosmowski
Re: Seen at the globo yesterday

Thank you for posting this. On Tuesday someone was doing what I can only describe as shoulder shrugs while holding a barbell in the squat rack. I'm not yet wise enough in the way of the weights to...
Forum: Fitness 09-03-2010, 05:11 AM
Replies: 78
Views: 19,000
Posted By Mark Kosmowski
Re: Starting Strength without a Bench Press Spot???

Sir, I'm just an upstate NY country boy, but I've heard rumors that there are a whole bunch of people crammed into the few hundred acres that Manhattan is. I have also heard that of these bunches of...
Forum: Workout Logs 09-03-2010, 04:43 AM
Replies: 24
Views: 4,870
Posted By Mark Kosmowski
Re: Mark's improvements

Logistical difficulties are over - I'm getting back on the wagon.

Tuesday 31 Aug

Morning metcon:

15 degree decline crunches, assisted (100 lb) pull-ups, push-ups:
Set 1: 25, 5, 7; Set 2: 10, 4, 5;...
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