Less Is More: The Official Becker Fitness Thread

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Well I lost 6 pounds this month for a total of 32 pounds gone, only 3 more pounds to go!
Been hitting the gym 4 times a week and building fences on my property in Utah every weekend.
Here is a picture of me and my Dad working on the fence a couple of weeks ago.
I'm 54 Dad is 79

 
Nice looking workout, Qeth. Also, nice work to wrknives. I still can't do a muscle up :( Up to 105 more than my body weight for my 5 rep max on bench though, and managed a few 5.12 routes at the climbing wall recently. And discovered this week that I'm down 5 pounds too. Hopefully that came off the mid-section.
 
Thanks. Grats on the 5 rep max, CF.

Muscle ups are weird for me. Cold, I struggle with 1. A little warmed up, I can knock out a few. Exhausted after long training, when I shouldn't be able to, I can push for at least 10. Guess I have to be VERY warmed up.
 
Been slacking on my gym time since I started working this silly swing shift at a local grocery store - going back to school at the end of the month though!! This means I have access to an awesome gym and can't wait to see what I can do this winter!
 
Not sure if anyone is into CrossFit at all. Been doing CrossFit for about 1.5 years now and love it. Always fun to try some of the benchmark WODs that you have never done. The benchmark WOD "King Kong" always was one I wanted to try, however the weights used for an official King Kong are more than I can handle, at least on the deadlift anyway. The WOD is suppose to be: 3 rounds for time 1 deadlift at 455 lbs., 2 muscle ups, 3 squat cleans at 255 lbs., 4 hand stand push ups. I figured I would drop the weight on the deadlift to 375 lbs., and drop the weight on the squat cleans to 225 lbs., to make it doable for me, but tough. Anyway, here is my first "King Kong Lite" aka "Donkey Kong...:D

[video=youtube;KaEBLYgiuvE]http://www.youtube.com/watch?v=KaEBLYgiuvE[/video]
 
After spending the last month and a half only getting a couple days a week in, I am finally getting some good gym time in. I slowly worked my way up from 2 days a week to 6 days last week. I have been using the myfitnesspal website to log workouts and calories. Last week was the first, what I would call "serious" week for me and I lost 11 pounds. Getting a full circuit of machine weights, upper and lower body and 30-40 minutes of cardio on the recumbent bike, cycle, or treadmill in. So far so good..
 
Bapple said:
Not sure if anyone is into CrossFit at all. Been doing CrossFit for about 1.5 years now and love it. Always fun to try some of the benchmark WODs that you have never done. The benchmark WOD "King Kong" always was one I wanted to try, however the weights used for an official King Kong are more than I can handle, at least on the deadlift anyway. The WOD is suppose to be: 3 rounds for time 1 deadlift at 455 lbs., 2 muscle ups, 3 squat cleans at 255 lbs., 4 hand stand push ups. I figured I would drop the weight on the deadlift to 375 lbs., and drop the weight on the squat cleans to 225 lbs., to make it doable for me, but tough. Anyway, here is my first "King Kong Lite" aka "Donkey Kong...:D

[video=youtube;KaEBLYgiuvE]http://www.youtube.com/watch?v=KaEBLYgiuvE[/video]
Click to expand...

I love it! That's a great WOD.
 
Still 6'2", and 180 lbs. Must be the NutriBullet, good eating, mountain bike riding, and a Viagra free lifestyle, plus all the beer I can drink must be doing the trick; that, or just damn good genes.
 
This is getting real. Into week five of my 5K program.

42777037.png
 
Nice job, Guyon! I got back into doing the pushup program in addition to my regular weight program and am up to 93 consecutive. Not as ripped as some of you super fit or otherwise military types, but getting there. Even lost a little weight.
 
Did a couple pull-ups at the park with the girls last week. I have no idea how the human body (or, at least, this one) can do a muscle-up.
Sunday, drove two cars and left one to run errands together. Was about 1.5 miles to get mine back. Daughter scootered, so I decided to jog it. In 90 degree heat. Didn't die! Probably took 20 minutes, but 1/2 of that was crossing streets or waiting for her to get her act together.
Tuesday night, did a mile after the girls went to bed. Took about 8 minutes. Not bad for an out-of-shape 43 year old.
Oldest daughter wants to run a 5K "Turkey Trot" this November - so we're going to work up to it together.
Weight has been hovering on the high side of normal, but as long as my fitness is improving I'm not going to worry about it too much.
Went to the Dr the other day, first time they'd seen me in 4 years. She commented "You've lost 30 lbs! Were you trying? How'd you do it?" - Just diet and exercise.
So I guess I'm doing alright.
 
tjswarbrick said:
Did a couple pull-ups at the park with the girls last week. I have no idea how the human body (or, at least, this one) can do a muscle-up.
Sunday, drove two cars and left one to run errands together. Was about 1.5 miles to get mine back. Daughter scootered, so I decided to jog it. In 90 degree heat. Didn't die! Probably took 20 minutes, but 1/2 of that was crossing streets or waiting for her to get her act together.
Tuesday night, did a mile after the girls went to bed. Took about 8 minutes. Not bad for an out-of-shape 43 year old.
Oldest daughter wants to run a 5K "Turkey Trot" this November - so we're going to work up to it together.
Weight has been hovering on the high side of normal, but as long as my fitness is improving I'm not going to worry about it too much.
Went to the Dr the other day, first time they'd seen me in 4 years. She commented "You've lost 30 lbs! Were you trying? How'd you do it?" - Just diet and exercise.
So I guess I'm doing alright.
Click to expand...

For a muscle-up, you need to do the highest pull-up you have ever done, and the deepest dip you have ever done...together. The transition is what sticks most people. When I coach Crossfit, I make all my athletes do 30 ring dips a day as part of our warm-up. I also make sure they drop down till their thumbs touch the sides of their 0utter pecs. This is essential...if you cant get this low on a dip, the muscle up will be more difficult. I also encourage people to start on the rings, as the rings are easier in my opinion. The bars takes much more finesse and doesn't allow you to bring yourself up between your hands, thus doesn't allow you to shorten your range of motion.

Great job on the "Donkey Kong" Brad.
 
I was doing muscle-ups back when I had a membership at a gym but I called them something else ;) I made a pull up bar at home but don't have the ceiling for muscle-ups. I might make a outdoor one and replace the old rope in the tree so I can climb it. I more I learn about crossfit the more I like it.
I am starting to run again. My son is in high school cross country. He did a 19:24 yesterday. Last year before the season he couldn't keep up with me. By the end of the season I couldn't keep up with him.
 
I jogged a mile in 8:03. If my shoes didn't need To be tied it might have been quicker. I didn't run because of my knee forcefully making contact with the stem on my bike. I couldn't walk or stand for the next half hour after hitting my knee...
 
My goal this month is to do 15 consecutive muscle ups. Today, I failed on #14, so I'm hoping to hit magic number 15 next week.

EDIT: Bar muscle ups, don't have the setup for ring muscle ups.
 
Qeth, have you tried inside-outside switch pullups, or whatever the proper name is (do a pullup with palms out, switch to an inside grip, let yourself down, pull up, switch grips, lather, rinse, repeat? I can't get the transition right. Seems to require explosive speed on the up, and good reaction and body awareness on the transition.
 
I can try on the pull up bar when I get home. And I'll get pics (well, vids) or it didn't happen.
 
I'm not losing any weight.

But my muscle mass is growing and holy weeping frogs on a lily pad, my abs are back.

Now, I just need to find some ass. My ass starts at my shoulders and ends ay my calves. I suffer from Noassatall disease........

Moose
 
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