Forum: Starting
04-27-2008, 06:27 AM
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Replies: 16
Views: 5,343
Re: no weight loss
Nutrition should support muscle mass not fat mass. That said, use nutrition to improve performance, when performance improves body comp will improve. Make your goals compliance oriented not ascetic...
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Forum: Starting
04-27-2008, 06:13 AM
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Replies: 38
Views: 8,647
Re: Too old and Beat up ????
I'll add my usual, three weeks hard, one week half volume, 12th week off.
Getting some rest helps. De-loading is a tried and true part of athletic programing.
BTW, I am 45 and have been doing...
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Forum: Nutrition
04-04-2008, 05:48 PM
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Replies: 8
Views: 2,035
Re: Warrior vs. Zone
I've got to say, do the Zone. Many, many, people thrive on CF + Zone. Don't really know anyone who has successfully done CF + Warrior diet (which is different than IF). Start with the Zone, then...
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Forum: Fitness
04-04-2008, 05:43 PM
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Replies: 26
Views: 6,738
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Forum: Running a CrossFit Facility
04-02-2008, 06:47 PM
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Replies: 8
Views: 2,495
Re: Rhabdo Mitigation
Also avoid assisting people in pullups (ie. jumping or helping them up) when you take out the concentric, and leave in the eccentric, your asking for rhabdo. And you don't want to mitigate it, you...
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Forum: Nutrition
04-02-2008, 05:18 AM
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Replies: 17
Views: 6,363
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Forum: Community
03-31-2008, 12:55 PM
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Replies: 14
Views: 3,461
Re: To all you cops out there!
John, thanks brother! We're all the same here. Yeah, this is a dream job. I drive a nice car, wear t-shirt and jeans, and get to get out and have fun every week. If you ever get the opportunity...
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Forum: Community
03-31-2008, 05:54 AM
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Replies: 14
Views: 3,461
Re: To all you cops out there!
Almost 20 years on. Patrol, SWAT, Violent Crime detective, and now the director of a multi-jurisdictional covert narcotics squad. I love my job, not to thrilled with the politics, but the job is...
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Forum: Nutrition
03-31-2008, 05:28 AM
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Replies: 17
Views: 6,363
Re: Weight Watchers and CrossFit
Geoff, check out the recent literature on lactic acid. Not the demon it was once thought to be...it's actually vital for performance.
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Forum: Nutrition
03-29-2008, 06:55 AM
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Replies: 17
Views: 6,363
Re: Weight Watchers and CrossFit
Jason, Weight Watchers is calorie control not optimum nutrition. I usually describe a 5 step process:
1. Clean out all junk food from house. If you live with others who don't like this idea, at...
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Forum: Exercises
03-26-2008, 04:39 AM
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Replies: 10
Views: 3,280
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Forum: Starting
03-26-2008, 04:36 AM
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Replies: 6
Views: 2,586
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Forum: Starting
03-25-2008, 04:09 PM
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Replies: 6
Views: 1,798
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Forum: Nutrition
03-25-2008, 05:01 AM
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Replies: 14
Views: 4,830
Re: "Nutrition: The Teeter-Totter"
Just a quick comment here. When people calculate calories on the Zone, they are usually wrong. This is because they calculate the calories based upon blocks of the macro nutrients. So I look at...
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Forum: Fitness
03-25-2008, 04:49 AM
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Replies: 30
Views: 8,389
Re: deep squats and meniscus
The deep squat is dangerous myth has been around since the 60s. It is based on nothing. Ask your boss, nicely, to provide you with the studies. When she can't, drop some keys on the ground and ask...
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Forum: Fitness
03-24-2008, 05:23 AM
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Replies: 6
Views: 3,310
Re: Goals
I find it better to set compliance goals rather than sheer numbers goals. "Eat 5 Zone compliant meals everyday" is better than "Get to 5% bodyfat". "Complete the WOD 6 times a week"; "Complete 2...
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Forum: Starting
03-24-2008, 05:13 AM
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Replies: 9
Views: 5,378
Re: Supplemental workouts?
Marty, don't worry about asking questions in the future. Lots of Marines here. Check the front page and the videos. I'd stick with the WODs for 6 months then if you want to modify look towards...
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Forum: Starting
03-24-2008, 04:58 AM
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Replies: 11
Views: 3,408
Re: Big question!
Hard, consistent, work will get you what you want. Many find nutrition to be the hardest work of all. We find nutrition to be over 50% of the puzzle. Don't get discouraged after the first few...
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Forum: Exercises
03-21-2008, 05:44 AM
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Replies: 9
Views: 2,571
Re: what's the hop for?
It's all about getting the bar as high as you can and then dropping into the hole like you were shot in the head!
Starting position has the feet closer together. Go to triple extension (ankles,...
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Forum: Starting
03-09-2008, 06:55 AM
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Replies: 15
Views: 7,157
Re: Getting ready for the Marine Corps
Check out the last 4 months of the Crossfit Journal (Issues 64-67). It has articles on "Pre-SOF Training". Right up your alley. Bottom line is CF will increase you General Physical Preparation. ...
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Forum: Nutrition
03-05-2008, 04:45 PM
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Replies: 10
Views: 3,685
Re: Sugar in Gatorade
If you need a good, cheap, post workout drink...have chocolate milk; No, really. All links WFS
http://www.milknewsroom.com/downloads/stager_chocmilk_study.pdf
...
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Forum: Nutrition
03-05-2008, 04:41 PM
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Replies: 11
Views: 3,122
Re: Wake up and work out: nutrition?
I do the same thing. One suggestion is to make sure you have a last feeding prior to bed. I go cottage cheese (reduced fat), crushed walnuts, vanilla protein powder. Don't really hit carbs hard...
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Forum: Starting
03-05-2008, 04:27 PM
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Replies: 22
Views: 7,004
Re: Crocs shoes
I have:
1. Do Wins for Weightlifting.
2. Chuck Taylor's (low tops) for powerlifting centric workouts.
3. Running shoes for long runs.
4. Puma fake cross country shoes for practice Pose...
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Forum: Starting
03-03-2008, 11:13 AM
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Replies: 12
Views: 4,552
Re: Prescribed rest schedule?
Michael, a half volume week would be:
1. Half the weight. or
2. Half the distance. or
3. Half the time. or
4. Half the reps.
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Forum: Starting
03-03-2008, 11:01 AM
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Replies: 5
Views: 1,834
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