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Exercises Movements, technique & proper execution

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Old 03-04-2007, 07:06 AM   #1
Frank Menendez
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Beneficial exercise for an off day? 20 minutes climb as many floors as I can
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Old 03-04-2007, 08:16 AM   #2
Bobby A. Smith
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Off day? REST!
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Old 03-04-2007, 10:42 AM   #3
Jason Steele
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I like it Frank! I used to work in a 10 story building and I would time myself from the basement to the storage area, doing single step and multistep movements. Kinda fun!
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Old 03-04-2007, 12:39 PM   #4
Jerry Hill
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Stairs will hurt...

However, the downside to stairs is improper hip never get to fully extend.

Try stair jumps 2-3 at a time come to full extension between reps...ouch!
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Old 03-04-2007, 06:05 PM   #5
Jason Billows
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Throw some weights into a backpack and you'll add to the fun.
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Old 03-05-2007, 05:43 AM   #6
William Hunter
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Leave it to some psycho CF'ers to ruin a perfectly good rest day :-).

How about dinner and a movie with a special friend?
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Old 03-05-2007, 09:40 AM   #7
David Aguasca
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that reminds me of the empire state building stair race. Don Kardong (distance runner from Prefontaine's era) wrote about it, it's pretty cool...apparently there's a subculture of runners who compete almost exclusively in stair/hill races.

william..."special friend?"
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Old 03-05-2007, 12:46 PM   #8
Matt DeMinico
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It depends, me personally, I've never heard of a 3-on, 1-off workout cycle. For high-level athletes, I've always heard it to be anywhere from as long as 9 days on, 1 day off active rest, down to 6 days on, 1 day active rest. Of course, that's not doing crossfit either, but it is doing other highly anaerobic exercises.

Right now I go for the latter, but I've been seriously screwed up lately because our nearly 6-month old son sleeps for maybe 1 1/2 hours at a time MAX, and my wife just ends up bringing him into bed with us so she doesn't have to get out of bed at night, and so I get woken up every friggin' hour. Lovely. It's really screwed with my ability to train.

So I guess that's another factor, are you getting enough real rest (sleep)?

For me personally, whatever you do, you need a rest day somewhere in there, and it should never get your heart rate over, well... for me it's below 125-130, maybe 135 (my max is around 195, although I don't know if I've ever hit that). Just stay active during that day (don't sit around), keep the blood moving into all your muscles (move your whole body), so they get plenty of blood to repair themselves and get ready for the next "on" cycle.

(Message edited by Matt_DeMinico on March 05, 2007)
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Old 03-06-2007, 06:00 PM   #9
Sean Harrison
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I've gone up the tallest building in the world, Taipei 101, but the race only goes to the 84th floor. Took 27 mins.
I think stairs are often neglected here, as I think there are firefighters here and I know they like the stairs!
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Old 03-07-2007, 07:55 PM   #10
Caz Berkowitz
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So the greatest danger of stairs (other than tripping and breaking your face) is that you don't come to full extension? Taking them two at a time is better than one at a time?

In less than a month I'm moving offices from my current (with a nice park 200 yards away where I've been working out at lunch) to a 18 story building in a commercial district.

I'm already wondering how to convert my nice park workout to the stairwell. In the park it's a lap around during which I do 10 pullups, 20 pushups, 25 sits, 20 dips, 15 squats and stretches. Repeat 2x.

I'm thinking I can do most of that in the stairwell. Just won't be as pretty but I'll have no reason to skip cuz of bad weather.
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