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Search: Posts Made By: Michael Tong
Forum: Fitness 11-14-2007, 08:55 AM
Replies: 7
Views: 2,674
Posted By Michael Tong
Re: Hitting my pull-up goal

As Steven suggests, definitely Grease-the-Groove (GTG). I went from 4 measly pull-ups to my current PR of 32 dead-hangers in about 6-7 months with GTG.
Forum: Community 07-27-2007, 08:14 AM
Replies: 8
Views: 2,031
Posted By Michael Tong
You and Jodi are true inspirations to fitness. ...

You and Jodi are true inspirations to fitness. :bowdown:
Forum: Exercises 07-26-2007, 07:50 AM
Replies: 4
Views: 2,495
Posted By Michael Tong
Good suggestions on the other CF link. ...

Good suggestions on the other CF link.

Here's what I do, most usually as finishers:

- cheap Valeo grippers - one in each car, one with my weights, and one at my main computer
- I made...
Forum: Exercises 07-26-2007, 07:33 AM
Replies: 14
Views: 4,654
Posted By Michael Tong
William, Assisted or jumping/negative both...

William,

Assisted or jumping/negative both will work. I don't know which is better though. I do know that GTG worked wonders for me.

If what you mean by "spotted" is your training...
Forum: Fitness 07-26-2007, 07:22 AM
Replies: 9
Views: 4,251
Posted By Michael Tong
Thanks for the replies. After reading the...

Thanks for the replies. After reading the responses, I've decided to do something else. I agree with Andrew that it would not be enough volume for strength adaptation.

I realize CF changes...
Forum: Equipment 07-25-2007, 06:16 AM
Replies: 11
Views: 3,451
Posted By Michael Tong
Cool ideas but why not just use one of those...

Cool ideas but why not just use one of those tally counters? It's hang-able, portable, and pocket-able. Just hang it on a lanyard on the pull-up bar or somewhere nearby. I put in on the floor...
Forum: Testimonials 07-24-2007, 07:25 AM
Replies: 17
Views: 3,462
Posted By Michael Tong
Anthony - you are a monster. Great job! I wish...

Anthony - you are a monster. Great job! I wish my squat PRs would continually fall like yours are.
Forum: Fitness 07-19-2007, 06:14 PM
Replies: 9
Views: 4,251
Posted By Michael Tong
Every 2-3 months, I change up my program just to...

Every 2-3 months, I change up my program just to keep things interesting. I am nearing the end of my current cycle and thinking about the next, and wanted to get opinions.

Would doing CFT 2x...
Forum: Exercises 07-13-2007, 07:29 AM
Replies: 2
Views: 1,693
Posted By Michael Tong
I would say three things: 1) Make sure you...

I would say three things:

1) Make sure you maintain a lumbar curve. Doing so will push your chest out, and thus shoulders back

2) Do shoulder dislocates

3) Do OHS with lighter loads
Forum: Equipment 07-11-2007, 10:06 AM
Replies: 6
Views: 3,084
Posted By Michael Tong
Well, if you don't need it to be adjustable, and...

Well, if you don't need it to be adjustable, and still cannot find the right bag, perhaps just go get a few yards of denim/canvas material and sew the right size bag yourself. If you don't sew (I...
Forum: Exercises 07-11-2007, 09:57 AM
Replies: 6
Views: 1,559
Posted By Michael Tong
Thanks Colm. I would have never guessed that.

Thanks Colm. I would have never guessed that.
Forum: Equipment 07-11-2007, 06:08 AM
Replies: 6
Views: 3,084
Posted By Michael Tong
If the bag is too big, just put more sand in it...

If the bag is too big, just put more sand in it :biggrin:

Seriously, I followed RT's instructions as well. I don't remember the dimensions of my top-load bag, but there is a good chance that...
Forum: Nutrition 07-11-2007, 06:00 AM
Replies: 40
Views: 6,876
Posted By Michael Tong
The societal culture now (and it has been...

The societal culture now (and it has been building for years) is one of victimhood. Everything is a disease, environmental or someone else's fault. It is legitimized by certain professions, the...
Forum: Exercises 07-11-2007, 05:47 AM
Replies: 6
Views: 1,559
Posted By Michael Tong
What is a butt wink?

What is a butt wink?
Forum: Nutrition 07-10-2007, 10:36 AM
Replies: 5
Views: 3,892
Posted By Michael Tong
Too much water can be deadly, as in the case of...

Too much water can be deadly, as in the case of the California lady who died from water intoxication a few months ago. Although, she was drinking lots of water and NOT relieving herself. (see WFS...
Forum: Fitness 07-10-2007, 05:26 AM
Replies: 13
Views: 3,639
Posted By Michael Tong
Tom, My routine is as follows, rotating...

Tom,

My routine is as follows, rotating through MWF:

Day 1 - front squat, back squat, overhead squat
Day 2 - shoulder press, bench, and sometimes push press or push jerk
Day 3 - squat...
Forum: Fitness 07-07-2007, 02:28 PM
Replies: 13
Views: 3,639
Posted By Michael Tong
Tom, FWIW, I am on the tail end of my...

Tom,

FWIW, I am on the tail end of my current ME/BB cycle, which I do Mon-Wed-Fri; I do one of the "girls" on Tue. and Sat; Thur. and Sun. are either rest, light activity (such as long walks...
Forum: Testimonials 07-06-2007, 07:25 AM
Replies: 11
Views: 3,762
Posted By Michael Tong
Wow, Gene, that is truly impressive. I am...

Wow, Gene, that is truly impressive. I am envious - my squat is deficient but I'm working on it. I wonder what your 1 RM would be.
Forum: Nutrition 07-06-2007, 07:16 AM
Replies: 19
Views: 3,609
Posted By Michael Tong
Only once in a while now. Seafood started to set...

Only once in a while now. Seafood started to set off gout attacks in the last two years; which is a bummer since I love seafood. Fish oil everyday though.
Forum: Nutrition 07-04-2007, 06:21 AM
Replies: 5
Views: 4,263
Posted By Michael Tong
I have also had a couple serious cases of gout -...

I have also had a couple serious cases of gout - right big toe. Gout is painful, to the point that the last time, I could barely walk bare-foot.

My cases seem to be brought on by seafood -...
Forum: Equipment 06-29-2007, 04:42 PM
Replies: 10
Views: 7,026
Posted By Michael Tong
Mike - no one really plans on dumping the weight....

Mike - no one really plans on dumping the weight. What if you blow out a knee (God forbid) or spasm up for some reason? I like the design in John's post - cheap and much more sturdy.

Stay safe.
Forum: Equipment 06-27-2007, 02:00 PM
Replies: 10
Views: 7,026
Posted By Michael Tong
Nice creativity. I cannot tell what...

Nice creativity.

I cannot tell what dimensional lumber you used for the safety bars but I'd reinforce that part somehow. Maybe cannibalize some used barbells bought off of craigslist. Or, at...
Forum: Exercises 06-27-2007, 01:13 PM
Replies: 4
Views: 1,325
Posted By Michael Tong
- stop using the gravitron - do jumping...

- stop using the gravitron
- do jumping pull-ups
- do negatives (get your self up, then let yourself down as slowly as possible)
- bench-assisted - position a bench, stool or chair so your...
Forum: Exercises 06-26-2007, 06:32 AM
Replies: 2
Views: 10,937
Posted By Michael Tong
Robert, I had the same problem a while ago...

Robert,

I had the same problem a while ago and the good CF community was a great help (no surprise). Here's the thread (WFS)

http://www.crossfit.com/discus/messages/22/35903.html

I...
Forum: Fitness 06-25-2007, 05:09 PM
Replies: 11
Views: 5,707
Posted By Michael Tong
Luke, FWIW, I'm not doing the WODs either...

Luke,

FWIW, I'm not doing the WODs either right now. Like you, I am concentrating on adding strength. So, I am lifting heavy (ME Black Box) 3 days a week, then doing one of the "girls"...
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