The Afterburn Experience - Page 5

Ron Nelson · 04-06-2007, 10:46 AM

Quote:

Originally Posted by Mike ODonnell

You can thank me later....now trying to get research to prove Beer is better...although those studies aren't going as planned....as we forget all about the workout, eat wings and then wake up on the floor...Hmmmmmm....might be the wings....

My PWO drinks on Fridays and Saturdays are usually beer and beer.
That's why I wait until about 10 a.m. to get to the gym, if at all, on the weekends.

Ron Nelson · 04-11-2007, 04:53 PM

Tried the metcon work in a fasted state today. Not bad.
Upped the poundage and did 225# pulls from the rack, a 45# one handed press using a bar with one end on the floor (see the latest CT article on T-mag, aka No Comments Please-Mag), 65# one arm rows, unsupported, and 25# plate-loaded lunges for 10 steps each leg.
First round was easy; second round started to slow; third round hurt; fourth round lungs wanted to escape through my throat. This is the second time I felt a little "queasy" at the end of the metcon. I liked the fact that I was using more weight and yet varying the movements. I still consider this progress and avoiding boredom at the same time.

Wish I could say the same for the cardio. I still hate that shit.

Ron Nelson · 04-12-2007, 04:53 PM

Going heavy while fasted will take a little work. Worked up to 5 reps at 225# in the squat and was able to go to 120# for a narrow grip bent over row (5x5).

Did push presses for vertical push and split squats with 20#dbs for the single leg. Broke down and did my HIIT afterward.

Highlight of the day was squatting to disco's greatest hits.

"I ain't gonna bump no more with no big fat woman."

Mike ODonnell · 04-12-2007, 07:04 PM

Quote:

Originally Posted by Ron Nelson

Highlight of the day was squatting to disco's greatest hits.

"I ain't gonna bump no more with no big fat woman."

Do you workout in the back of a record store??

Ron Nelson · 04-16-2007, 07:18 PM

No, 24 hr Fitness with very bad taste. On the other hand, I totally busted a move during Thriller.

Today did metcon in a fasted state after having a few too many beers yesterday.

My squats sucked. I'll be flip-flopping the workouts next so the strength day will be deadlifts and the metcon will use squats for a couple of weeks. This is good as I need to up the DL.

I also tried a new type of lunge for me, a one hand overhead lunge. Basically, holding a 40lb db overhead with one arm and lunging. It was hard, but then I was exhausted from lack of sleep and a slight hangover.

Allen Yeh · 04-17-2007, 05:04 AM

Quote:

Originally Posted by Ron Nelson

No, 24 hr Fitness with very bad taste. On the other hand, I totally busted a move during Thriller.

Today did metcon in a fasted state after having a few too many beers yesterday.

My squats sucked. I'll be flip-flopping the workouts next so the strength day will be deadlifts and the metcon will use squats for a couple of weeks. This is good as I need to up the DL.

I also tried a new type of lunge for me, a one hand overhead lunge. Basically, holding a 40lb db overhead with one arm and lunging. It was hard, but then I was exhausted from lack of sleep and a slight hangover.

Coach Rut calls those hammer lunges, I found that with high rep hammer lunges my arms get tired faster than my legs do, which makes sense. Out of the 3 variations, overhead, side and front I feel like the overhead is hardest but the side is more awkward.

Do you do the lunges walking forward and then walking backward?

Ron Nelson · 04-17-2007, 10:10 AM

Holy Crap, no. I have a hard enough time keeping my balance going forward.
I will try it though. I was only able to handle 10 steps whilst hoisting the 40lb'er overhead. I might go to a 35# db and 20 steps and see how it goes.
My problem, like yours, was not the legs, but the shoulders giving out sooner.
I like any type of overhead lunge for overall "core" fitness. I also do plate-loaded lunges using 45# for short distances or 25# for 20 steps.
Since I usually do these as part of metcon day, I don't have the full rest to take them to the limit. Lunges are at the end of the 4 movement/10 rep scheme (squats, overhead press, vertical pull/row, lunge or other single-leg movement) so they don't get their due.

Allen Yeh · 04-17-2007, 10:17 AM

Coach Rut's article was in CFJ #50.

http://media.crossfit.com/cf-video/O...ammerLunge.mov

Ron Nelson · 04-17-2007, 10:34 AM

Very nice. I've always been a big fan of Rut's work and used the lunge variations with different teams I train. Kids hate lunges more than adults.

Derek Simonds · 04-17-2007, 11:40 AM

Quote:

Originally Posted by Ron Nelson

I've always been a big fan of Rut's work and used the lunge variations with different teams I train. Kids hate lunges more than adults.

I am not sure what kid hates them more than I do. I guess it is really a love / hate thing.

Before I started the mass gain program I was using one of Coach Rut's variations per week. My personal favorite was directly in front. When I used the side variation I felt that the weight wasn't high enough to make the lunges any more challenging relative to my shoulder strength.

The overheads on the other hand smoked both my legs and shoulders.