@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.
Well idol my ideal weight target was made during the time na overweight na talaga ako which was nun mga asa 100kg ako. I was fat and weak. And thru the process of my weight loss I was thinking kelan kaya ako pwede mag work sa body composition para magka cuts na. My plan was to stop SL next month and move on with a new program na magkaron ng cuts. but continue my crossfit kasi i feel pambawas taba talaga sya. Now my dilemma is anong bagong program kaya? Pero ill post my pic baka bukas and help me decide. Hehehehe
@fatmonkey wag ka muna mag squat ng 2 weeks, try other leg exercises. Hindi lahat ng performance issues ay dahil sa weakness, plateau or strength loss. Boredom lang yan, energy management issue or your crossfit might be taking a toll on your strength. Opposite directions kasi ang progression sa SL and crossfit.
Thank you idol I think I will do that... I was thinking nga no squats until the end of the month, I might start nxt month na ulit with the squats. Medyo frustrated =( lang kasi i thought na i can reach 225lbs sa squats this month. Siguro nga boredom lang... monday sickness. Hehehehehe
Ganyan din ginawa ko although may konting pagkakaiba sa approach. In my case naman DL ang binawasan ko, from 4-6 times a month i dropped it to 2-3 times lang. Then up naman frequency ng squats. Ayun nako PR ako at swabeng swabe ang execution. Kaso madami pa ako sinacrifice to push my squat ang DL. I trained less, stopped doing BBrows, Tbar rows, One arm rows and very minimal abdominal training then no cardio also. Pag tatawid ka talaga sa next level ng strength may sasacrifice ka talaga, malabo mo madala lahat ng improvements mo ng sabay sabay pataas. Something's got to give.
Idol, quick question... sa current weight ko which is 83kg which is far from my "ideal" target of 75kg... i'm not really sure for the correct terms pero kung mag start ako mag train para magka cuts... bumababa pa kaya ang timbang ko? Thanks
Post ka ng recent pic bro. Honestly mahirap yang current goal kung ako tatanungin. Mahirap in the sense na TARGET WEIGHT ang hinahabol mo which is not the same situation back when you were very over weight. Siguro it would be better if you align your goal sa current situation mo. Hindi ka na dapat masyado namomoblema about weightloss, dapat siguro magfocus ka na on packing on muscle and improve your body composition. Pag sinabi mong CUTS meaning slabs of muscle. Tama na ganun na talaga dapat ang focus mo ngayon tapos bonus na lang yung fatloss in the process. Pwede siguro hindi ka umabot ng 75kg, pero kung SOLID and STRONG 78-80kg ka naman e mas maganda ata tignan yun.
Well idol my ideal weight target was made during the time na overweight na talaga ako which was nun mga asa 100kg ako. I was fat and weak. And thru the process of my weight loss I was thinking kelan kaya ako pwede mag work sa body composition para magka cuts na. My plan was to stop SL next month and move on with a new program na magkaron ng cuts. but continue my crossfit kasi i feel pambawas taba talaga sya. Now my dilemma is anong bagong program kaya? Pero ill post my pic baka bukas and help me decide. Hehehehe
Kung ako sayo tuloy mo lang yung SL, ang importante naman dyan e yung exercises. SL is simple but not easy. Upgrade mo nalang para hindi ka maligaw ng landas. Dgadagan mo ng exercises after the basic lifts. Example:
MONDAY
SQUAT
BENCH
DEADLIFT
BB Rows
add ons:
Superset1: Incline DB press and pullups
Superset2: Dips and BB curls
WEDNESDAY
SQUAT
BENCH
DEADLIFT
BB Rows
add ons:
Superset1: Leg extension and Leg curls
Dropset: Standing or Seated Calf raises
FRIDAY
SQUAT
BENCH
DEADLIFT
OHP
add ons:
Superset1: DB shoulder press and Cable rows
Circuit: Front, side, rear raises
bro, hindi na mataba yan. Just the right built to start off.
Noted bro' Tapusin ko na lang current program ko ngaun buong october and ill start ng bago program next month. Pinagaaralan ko yung sinagest mo... :huh Thank you idol' :lol
Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.
Kung para sayo, this might be a little advanced. Eto mga considerations natin:
1. HOW and WHERE will you start? Kasi Im not sure kung familiar ka or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.
2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".
3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.
4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.
Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.
Kung para sayo, this might be a little advanced. Eto mga considerations natin:
1. HOW and WHERE will you start? Kasi Im not sure kung familiar ko or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.
2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".
3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.
4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.
hope that helps
angas lang nung "CAN YOU COMMIT?" :sport::sport::sport:
Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.
Kung para sayo, this might be a little advanced. Eto mga considerations natin:
1. HOW and WHERE will you start? Kasi Im not sure kung familiar ka or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.
2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".
3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.
4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.
hope that helps
Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them.
And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.
Kung para sayo, this might be a little advanced. Eto mga considerations natin:
1. HOW and WHERE will you start? Kasi Im not sure kung familiar ka or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.
2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".
3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.
4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.
hope that helps
Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them.
And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
Haha kahit anung gamit ng gym. Ang mahalaga Kung Anu yung training mo for the day. Dumbells,barbells, or kahit Anu pa yan, magagamit mo yan. Haha naalala ko shoulder program ko kaso lakas ng ulan. Kaya naging kettlebell yung gallon ng langis sa bahay hahaha.
SL5x5
BP: 155lbs
OP: 75lbs
BR: 165lbs
DL: 235lbs2nd time magtimbang and my data was not impressive at all. Need to calibrate the food I'm taking. Pede po mag comment, suggestion and advice po. Thanks
Yung mga ginagawa mo kasing WOD took you so long to finish. last check ko is yung may 600jumprope and 21 clean and jerk. at least natatapos mo yan under 10mins, pero natapos mo ng 48mins. Ibig sabihin bro, nawawala yung essence ng wod and/or yung wod is too advanced para sa level mo. So imbes na makuha mo ung metabolic conditioning, ang ngyayari is opposite. Ganun na katagal na time for certain wod. Iniisip ng katawan mo is survival mode ka, it means more cortisol dev't. Hope it helps. medyo similar kasi tayo ng training.
@Ohsnap ginamit kasi ni @fatmonkey yung crossfit for weightloss which i think makes sense and ito ang popular weightloss training sa ngayon. What if ulit ulitin nya yung same WOD for 2 weeks straight. Example :
@badass_vinch bro depende kasi yun eh. Merong do for time. Kelangan matapos yung movement within given time. And yung isa is finish as fast as possible. Pero kadalasan nian may time cap. or as many reps as possible with given time.
Ang isang prob doing crossfit programs without a proper coach is walang nag aaasess ng level ng isang gumagawa nito. For example yung 600 jumprope with 21 clean and jerk is too advance for fat monkey,. Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.
The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO
@badass_vinch bro depende kasi yun eh. Merong do for time. Kelangan matapos yung movement within given time. And yung isa is finish as fast as possible. Pero kadalasan nian may time cap. or as many reps as possible with given time.
Ang isang prob doing crossfit programs without a proper coach is walang nag aaasess ng level ng isang gumagawa nito. For example yung 600 jumprope with 21 clean and jerk is too advance for fat monkey,. Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.
The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO
Oo nga, supposed to be pabilisan matapos diba. Pero anong pwede nyang measure for progress kung iba iba ang WOD na ginagawa bawat araw? May WOD na mas madali para sa kanya at meron din mas mahirap. Pero napansin ko sa mga WOD dito sa pinas mostly aerobic in nature. What if weakness ni fatmonkey ang aerobic component ng given WOD pero strength nya naman ay anaerobic, would that change the measurement result? Kasi if ipapasok ang "muscle gain" as one of the goals in crossfit, I know it's possible but where do they go? I mean which body parts will get the most mass gains if there is no specific muscle targeted every WOD? I know hindi naman yun ang ultimate purpose ng crossfit training but for those who are mixing crossfit sa program nila, what can you recommend para magcontribute ang crossfit sa physique goals?
@badass_vinch Bro more on strength and conditioning , tapos bodybuilding ang workout ko. I just try crossfit to assess my strength and conditioning. Pero marami rin heavy liftings sa crossfit. kadalasan prog or events na nakita ko. 3 part yung game. To test power (parang powerlifting but may max na weight given), to test endurance (more on aerobics but may lifts din), to test skills yung last ( muscle-ups, gymnastics etc.)
Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.
Idol, binabawasan ko naman pero pag may lifting lang like if the weights is 145lbs at alam ku hindi ko kaya I will choose the weight na makakaya ko which is 115lbs siguro pero struggling ako nyan but I'm not lowering it sa sobrang baba para lang mabilis ako. I'm pushing my limit... hangang kaya ku buhatin repeatedly then dun ako. Siguro nga nagiging survival na lang and siguro its my ego and not my body ang nagbebenifit. Hehehehehe
The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint so imbes na nag gain siya ng muscle, mas nawawala pa. As a fan of physique/ bodybuilding. Mas ok mag weight loss by fat not muscle. IMO
Oo nga idol it looks like marathon na pero I'm doing my best..maybe the wod is it too advance nga para sa akin. But why I continue to do it? Kc everytime I do... sumasabay ako sa ibang nag ccrossfit ang goal ko is to beat them. Medyo ndi realistic kasi they have been doing it for years na and ako kasisimula pa lang. Lagi ako worst finisher but yung goal ko na pumayat eh nahihit namn.
Kung ganon effect ng WOD sa akin then maybe ill make it lesser for a week na lang instead of 5x a week. I'll make it similar sau na assessment of strength and conditioning & concentrate in body building. Whats ur advice?
@fatmonkey brotips Lang to ah. Haha I'm not saying na expert ako jan. Focus on strength training specially yung mga compound. Yung cross training demands plenty of core strength. Tapos pag nagwod ka ibase mo yung weight sa weight na nalilift mo during strength training mo.
For the wods, bigyan mo ng time cap yung wods mo. At least max time cap of 30mins, para pasok sa anabolic window. So give it all within 30mins. you'll lose weight but you'll see that you're leaner because walang muscle wasting.
Now I know what you mean... kung bakit kelangan tapusin ng less than 30 mins. Noted.
Tamang tama sir.. new program na ako next month. I'll apply what I learned from this article at from what i learned from you guys mga master. :^^
Thank you sir' taking your advice... as much as possible do it as fast as I can... kung kaya unbroken then push it.
About the wod, sir okay lang kaya bawasan ko round ko? kasi nga it might be too advance for me... like kanina the round was 5 but ginawa ko lang 2 rounds and do it as fast as possible and i time it with it 30 mins? Okay lang kaya un?Oct. 30, Thursday
Comments
Well idol my ideal weight target was made during the time na overweight na talaga ako which was nun mga asa 100kg ako. I was fat and weak. And thru the process of my weight loss I was thinking kelan kaya ako pwede mag work sa body composition para magka cuts na. My plan was to stop SL next month and move on with a new program na magkaron ng cuts. but continue my crossfit kasi i feel pambawas taba talaga sya. Now my dilemma is anong bagong program kaya?
Kung ako sayo tuloy mo lang yung SL, ang importante naman dyan e yung exercises. SL is simple but not easy. Upgrade mo nalang para hindi ka maligaw ng landas. Dgadagan mo ng exercises after the basic lifts. Example:
MONDAY
SQUAT
BENCH
DEADLIFT
BB Rows
add ons:
Superset1: Incline DB press and pullups
Superset2: Dips and BB curls
WEDNESDAY
SQUAT
BENCH
DEADLIFT
BB Rows
add ons:
Superset1: Leg extension and Leg curls
Dropset: Standing or Seated Calf raises
FRIDAY
SQUAT
BENCH
DEADLIFT
OHP
add ons:
Superset1: DB shoulder press and Cable rows
Circuit: Front, side, rear raises
SATURDAY
WOD
WOD: Regional Event 4
100 Wallballs 7kg
100 Chest to bar pull-ups
100 One legged squats
100 One arm dumbbell snatches 20lbs
Total time: 48 minutes & 19 seconds
U.I.O.G.D@badass_vinch this is what I achieved so far idol.. After 4 months'
What do u think idol? This is 83.7kg. Do I still need to shreeeed?
Noted bro' Tapusin ko na lang current program ko ngaun buong october and ill start ng bago program next month. Pinagaaralan ko yung sinagest mo... :huh Thank you idol' :lol
http://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan
Good job bro, tuloy tuloy na yan cheers
Any programs na may emphasis sa basic exercises ok sakin. I actually like this program kung para sakin ha since it's kinda similar to what I was doing sa 2nd and 3rd quarter of this year. I would apply this kind of program on the right time.
Kung para sayo, this might be a little advanced. Eto mga considerations natin:
1. HOW and WHERE will you start? Kasi Im not sure kung familiar ka or kung nagawa mo na ba ever yung ibang exercises sa program na ito. That will require a lot of practice and trial/error sa execution, poundage, rep range, pain tolerance etc. Hindi ok na pasukin ang isang program tapos dun mo pa lang aaralin kung papano gawin yung mga exercise.
2. This is a 6-day TRAINING, far different from EXERCISING 6 days a week. Kung batak ka na sa gym siguro you can get away with this much physical stress week in and week out. Madali lang magexercises at papawis everyday, pump pump ika nga sa mga kanto gym. Pero may specific purpose itong 6-days TRAINING na ito, may tinatarget itong progression kaya hindi pwede yung 3 days all out intensity tapos 3 days "makapaggym lang na workout".
3. CAN YOU COMMIT? hindi kasi productive yung magsisimula ka ng isang program tapos hindi mo tatapusin. Hindi rin ok yung every 2-3 months palit ng palit ng program. Ako personally I'd rather stick to something and make it work kesa magpapalit palit ng program hoping that it will work.
4. ASSESS yourself. Asan ka na ba? what have you accomplished? Are you a different person now or still the same old you? Once sure ka na, SET A REALISTIC GOAL na magpapasaya sayo.
hope that helps
angas lang nung "CAN YOU COMMIT?" :sport::sport::sport:
Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them.
And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
Salamat Idol. Noted. Ang dilemma ko kasi ngaun yung equipment, yung gym na pinupuntahan ko eh basic equipment lang talaga. Dumbbells and barbels lang talaga so I need to plan what are the things i can do with them.
And btw... 5peat pla tau ngaun! :yahoo: I was in beda kanina... after a decade kanina lang ulit nakapasok sa loob. Hehehehehe
WOD: for time
600 Jump Rope
21 Clean & Jerk 85lbs
300 Jump Rope
21 Clean & Jerk 85lbs
600 Jump Rope
Total Time: 48 minutes & 48 seconds
SL5x5
BP: 155lbs
OP: 75lbs
BR: 165lbs
DL: 235lbs2nd time magtimbang and my data was not impressive at all. Need to calibrate the food I'm taking. Pede po mag comment, suggestion and advice po. Thanks
WOD (14 days)
600 Jump Rope
21 Clean & Jerk 85lbs
300 Jump Rope
21 Clean & Jerk 85lbs
600 Jump Rope
Let say matapos nya ng iba ibang time yung WOD nya bawat araw, pano measure nun? kukunin ba average? or yung fastest completion time?
Ang isang prob doing crossfit programs without a proper coach is walang nag aaasess ng level ng isang gumagawa nito. For example yung 600 jumprope with 21 clean and jerk is too advance for fat monkey,. Pwede naman niang gawin for his level is 50 jumprope, 21 cleans, 50 jumprope 15 cleans, 50jumprope 9cleans.
The way he performs a Wod is like ginawa niang marathon ang supposedly na sprint
Oo nga, supposed to be pabilisan matapos diba. Pero anong pwede nyang measure for progress kung iba iba ang WOD na ginagawa bawat araw? May WOD na mas madali para sa kanya at meron din mas mahirap. Pero napansin ko sa mga WOD dito sa pinas mostly aerobic in nature. What if weakness ni fatmonkey ang aerobic component ng given WOD pero strength nya naman ay anaerobic, would that change the measurement result? Kasi if ipapasok ang "muscle gain" as one of the goals in crossfit, I know it's possible but where do they go? I mean which body parts will get the most mass gains if there is no specific muscle targeted every WOD? I know hindi naman yun ang ultimate purpose ng crossfit training but for those who are mixing crossfit sa program nila, what can you recommend para magcontribute ang crossfit sa physique goals?
Idol, binabawasan ko naman pero pag may lifting lang like if the weights is 145lbs at alam ku hindi ko kaya I will choose the weight na makakaya ko which is 115lbs siguro pero struggling ako nyan but I'm not lowering it sa sobrang baba para lang mabilis ako.
Oo nga idol it looks like marathon na pero I'm doing my best..maybe the wod is it too advance nga para sa akin. But why I continue to do it? Kc everytime I do... sumasabay ako sa ibang nag ccrossfit ang goal ko is to beat them. Medyo ndi realistic kasi they have been doing it for years na and ako kasisimula pa lang. Lagi ako worst finisher but yung goal ko na pumayat eh nahihit namn.
Kung ganon effect ng WOD sa akin then maybe ill make it lesser for a week na lang instead of 5x a week. I'll make it similar sau na assessment of strength and conditioning & concentrate in body building.
For the wods, bigyan mo ng time cap yung wods mo. At least max time cap of 30mins, para pasok sa anabolic window. So give it all within 30mins. you'll lose weight but you'll see that you're leaner because walang muscle wasting.
Now I know what you mean... kung bakit kelangan tapusin ng less than 30 mins. Noted.
Tamang tama sir.. new program na ako next month. I'll apply what I learned from this article at from what i learned from you guys mga master. :^^
Noted bro'
SL5x5
BP: 165lbs x 2
165lbs x 1
155lbs x 5
155lbs x 5
155lbs x 5
OP: 85lbs
BR: 175lbs (5/5/5/5/1)
DL: 245lbs
WOD A: Strength/Skill
10 Push Press 45lbs
1 Static hold-chin over bar (15 seconds)
5 rounds
WOD B: For time
Wall Ball 7kg: 10-9-8-7-6-5-4-3-2-1
Close push-ups: 1-2-3-4-5-6-7-8-9-10
Total time: 6 minutes & 54 seconds
ABS: "300"
30 crunches
30 bicycle crunches
30 toe touches
20 reverse crunches
15 side plank - L
30 crunches
15 side plank - R
40 Russian twist
30 bicycle crunches
15 oblique v-ups - L
20 reverse crunches
15 oblique v-ups - R
10 leg lifts
Thank you sir' taking your advice... as much as possible do it as fast as I can... kung kaya unbroken then push it.
About the wod, sir okay lang kaya bawasan ko round ko? kasi nga it might be too advance for me... like kanina the round was 5 but ginawa ko lang 2 rounds and do it as fast as possible and i time it with it 30 mins? Okay lang kaya un?Oct. 30, Thursday
SL5x5
BP: 155lbs
OP: 85lbs
BR: 165lbs
DL: 255lbs
WOD: 2 Rounds
20 Pull-ups
40 Push-ups
60 Squats
Total Time: 29 minutes & 12 seconds