Author Topic: Some intense exercise routines  (Read 6104 times)

Offline Eric

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Some intense exercise routines
« on: August 21, 2006, 09:29:41 AM »
For time (lowest time wins)

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

For time

95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Both of these are from http://www.crossfit.com/

I'll try to do both this week and post my times.  Any other takers?  Chris?

Offline Orc65

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Re: Some intense exercise routines
« Reply #1 on: August 21, 2006, 05:12:56 PM »
Rowing would be problematic for me, ...... no rowing machine or boat and I won't go to a gym.
Pull-ups are different to Chin-ups..... correct? In what way.
What the hell is a box jump?
and how do you do a 95lb squat clean?

My fitness training has been haphazard over the years, and mainly consisted of running, push-ups, sit-ups, chin-ups, rope climbs, obstacle courses, cycling and periodic forced marches. Predominately during a 7 year period that ended 13 years ago, over the last 13 years it has mainly consisted of cycling, a variety of sports and work, (usually involving heavy labour).




Offline Eric

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Re: Some intense exercise routines
« Reply #2 on: August 21, 2006, 06:10:09 PM »
Rowing would be problematic for me, ...... no rowing machine or boat and I won't go to a gym.
Pull-ups are different to Chin-ups..... correct? In what way.
What the hell is a box jump?
and how do you do a 95lb squat clean?

My fitness training has been haphazard over the years, and mainly consisted of running, push-ups, sit-ups, chin-ups, rope climbs, obstacle courses, cycling and periodic forced marches. Predominately during a 7 year period that ended 13 years ago, over the last 13 years it has mainly consisted of cycling, a variety of sports and work, (usually involving heavy labour).

You got questions I got answers buddy  :)

I am no huge fan of the indoor gym as we know them but mine has a Concept2 which have become the standard for rowing machines



Yes pullups and chinups differ but only in the grip.  Pullups - palms facing away from you     Chinups - palms facing toward you

Box jumps look like this:



Here is a link to a squat clean

http://www.slidetour.com/sample1/display/squat_clean/squat_clean.html

I found all these just by Googling for the exercise name and clicking either Images or Web

Offline Eric

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Re: Some intense exercise routines
« Reply #3 on: August 21, 2006, 06:14:06 PM »
For time (lowest time wins)

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

For time

95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Both of these are from http://www.crossfit.com/

I'll try to do both this week and post my times.  Any other takers?  Chris?

I did the top one tonight at the gym

Rowing 1000 meters took maybe 4 minutes.  I averaged around upper 30s for pace on the Concept2 rower

Pullups were tough and had to take very short break to get in 20 so maybe 2-4 minutes

Skipped box jumps and did 1 legged leg presses, about 30 each leg for a few minutes

All in all no more than 10-15 minutes and that's with walking between equipment and wiping it down etc

Fun times, worked up a sweat, will prob try something similar tomorrow, INTENSE!

Offline Orc65

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Re: Some intense exercise routines
« Reply #4 on: August 22, 2006, 12:36:49 AM »
Thanks for the answers, Eric, will skip the rowing for now, but do the rest tonight. :)
Will post details tomorrow.


Offline Eric

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Re: Some intense exercise routines
« Reply #5 on: August 22, 2006, 04:11:29 AM »
Thanks for the answers, Eric, will skip the rowing for now, but do the rest tonight. :)
Will post details tomorrow.

No prob

I enjoyed it but it's funny how even in the gym it's actually strange to see someone busting their ass so hard doing 10-15 minutes of non stop intense exercises

i.e. most of the sheeple are leisurely walking on the treadmills watching TV  :P

Offline Orc65

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Re: Some intense exercise routines
« Reply #6 on: August 22, 2006, 06:39:28 AM »
I must be a sheeple then, Pulled a muscle in my back on the third pull-up and wimped out :)
I'm all muscle in the legs but, the rest of me is powder puff :)
maybe I'll get 4 tomorrow :)

Offline JonR

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Re: Some intense exercise routines
« Reply #7 on: August 22, 2006, 06:28:46 PM »
Agreed, Eric. It's fun/ironic/odd to have people in the gym say to you, "That looks like hard work!" about CrossFit workouts.  Usuallly though, they just stare.   ;D

Offline Orc65

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Re: Some intense exercise routines
« Reply #8 on: August 23, 2006, 01:30:22 AM »
Hey, Eric,
Have you seen this blog and what's your opinion on it?
The routines appear to be simple, and designed for the home rather than a gym.

http://fitness-solution.blogspot.com/

Offline Dave

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Re: Some intense exercise routines
« Reply #9 on: October 20, 2006, 12:39:02 PM »
For time (lowest time wins)

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

For time

95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Both of these are from http://www.crossfit.com/

I'll try to do both this week and post my times.  Any other takers?  Chris?

A note on box jumps: it's easy to overtrain with plyometrics. There are also various coaches that do not recommend plyometric exercises year round.

And as for cleans, I think it's hard to recommend an olympic lift or variation (power cleans, etc), as most people have no idea how to do them, and if they at least know what they are they do them wrong.
The learning curve on the Olympic Lifts is a long one; it will probably take at least a year to really master the lifts. However, "it's the road, not the inn," and that doesn't mean they're impossible. It's best to get coaching - even a little bit - to assist in learning when you're first exposed; but if you're not competing there's obviously no need to completely master them, but the curve will still be long.

When doing a clean or snatch, make sure your hips and shoulders rise at the same right, and do NOT use you're arms. When the arm bends, the power ends. You should be "popping" the bar up with the "jump shrug" (triple extension), and really hauling ass under it for the catch.

Offline biovaan

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Re: Some intense exercise routines
« Reply #10 on: November 05, 2006, 04:56:19 AM »
I totally agree with Dave in that olympic lifts are not so easy for "a couch potatoe". Even most (amateur) athletes I see in the gym do them wrong. I used to do cleans but have switched to deadlifts.

My typical workout is something like this (typically three workouts a week, two of them sprints, one bounding):
deadlift and benchpress, for example 3 sets with 3 reps in each
sprint starts 10-30m, few reps
max sprints 40-60m, few reps
medicine ball throws

That might take even 3 hours with no more than few minutes of actual work :) But intensity is always 100%.