Tim 2008 - The Importance Of Consistency

[gymgirl]

hey tim!

happy 2008. looks like you've been doing great! nice work on the DL PR, and the SMMF looks brutal, I might have to give that one a try. Hope all is well in your world!

[tim_mcf]

Nadia, thanks for stopping in. I read your post about the cert., that sounds awesome. Nice to have you back; you've almost been as absent as I have been recently.

Here's 1/17/08:
3 rounds for time, 55 lb kettlebell:
-10 rh snatch
-10 lh snatch
-20 SDHP
-10 rh cleans
-10 lh cleans

Finished in 14:15. This was a tough one.

[minime]

nice workout tim! what a great idea for a workout with one piece of equipment.

[westside24]

Originally Posted by tim_mcf

New journal time. I'm frustrated because right now I am in the exact same place, fitness-wise, that I was a year ago (still can't do "Linda" as rx'ed). This is despite making great progress last spring, because I didn't keep working out consistently and watching my diet appropriately. There are lots of excuses, but really I can't accept any of them. So basically, 2007 taught me the importance of staying consistent, and here's my 2008 goals:

1. Keep working out consistently. Specifically this means that I must work out at least 2 days in a row, preferably 3. Never work out just one day, then take a rest day. Never take more than one rest day at a time.

Here Here!? Dude you sound just like me...... And my buddy at work a month ago told, "consistency! quit worrying about what to change and what to do so much, you cant even get to the gym 4 days a week!" although I was, but I would say I was less consistent, than what I have been the last 5 weeks or so. I also credit this forum... this place makes me wanna do it.well this among many other things. I joined the gym in late march last year. I alos made good gains early, and took the whole summer off, basically blowing it!

Im gonna read the rest of your journal..... the title caught my eye

[westside24]

jesus chr!st! after reading your journal...... you are a monster... you definately know what you are doing..... you are definately consistent, but at the same time your workouts arent, your always changing it up... confusing to me, but I envy the drive that you got.

[tim_mcf]

Originally Posted by westside24

jesus chr!st! after reading your journal...... you are a monster... you definately know what you are doing..... you are definately consistent, but at the same time your workouts arent, your always changing it up... confusing to me, but I envy the drive that you got.

lol...I'm hardly a monster, dude, but I appreciate the comment anyway. The general idea is to do lots of full-body movements at somewhat heavy weights, at a pace that leaves me gasping and sweating. This way I get "cardio" and "weight training" done at the same time. The constant variation prevents me from getting really good at only one thing, and hopefully makes me pretty good at everything. Once or twice a week or so, concentrate on building my strength on squats, deadlifts, or bench press, maybe cleans or snatches. If you are interested in this mode of training, you should look at www.crossfit.com.

[westside24]

well one question? does anyone experience good hypertrophy gains using crossfit? or your variations in particular? cause it sounds like a blast, that and ironmans variation of an HST program....

[tim_mcf]

Hypertrophy? Honestly, not so much. If what you're looking for is big muscles and the bulky bodybuilder look, there are other ways to go. Crossfit methodology is about getting fit, and being able to handle whatever situations life throws at you. Size gains can come, assuming your diet is in line, but just looking at most crossfitters (the truly elite ones, anyway), they're not huge. They tend to be rock hard, full of energy, fast, and happy - but not big.

[tim_mcf]

1/19/08:

"The Beast" (from the good people at "The Black Box", NYC)
95 lb barbell, AMRAP, 20 minutes:
-deadlift
-hang power clean
-front squat
-push press
-wide grip, behind neck push press
-overhead squat
-back squat
-push press
-return it to the floor under control

I made 19 reps in 20 minutes exactly. I would have made 20 reps, but I lost the ohs on round 13 or so.

Here's a video (of them, not me):
http://www.youtube.com/watch?v=Bz3ctuoU65g

[westside24]

WHat The F man! that is a sick f-n workout dude! you are a beast. that song fits that video perfect ha. you cant say for one mintue that , that workout right there wouldnt build muscle..... all those guys and a few of them gurls were very fit, with a nice amount of muscle, but then again they might have already had the muscle , and not gained it thru this workout..... but still. im eager to try this. I might try it on an off day. that is really sick

[JDR3]

Nice work Tim!

I haven't tried that one yet, but is on the to-do list.

[tim_mcf]

1/20/08:

210
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 for time:
-35 lb kettlebell swing
-20" box jumps

I call this "210" because that rep scheme adds up to 210 reps for each exercise. I thought about calling it "420", but that conjures up a completely different set of associations...

Anyway, finished in 28:17, and it was butt hard.

[JDR3]

Those last couple of rds, your heart had to be trying to bust out of your chest on those swings!

Awesome job Tim.

I've done a 210 once - burpees - but I started at 20 and went down to 1. 1 to 20 sounds tougher to me.

[CF-OC_gal]

I've seen those rep schemes called "painstorms". Nice work!