Christmas goal

FiannaGym.com

Yo.

I got this vid from a link on the UG. Anway its of cross fit dudes training. Cross fit is used by the majority of well conditioned fighters, either exactly as crossfit workouts or just as the philosophy... that would be the way I do it.

This video, I hope, will be inspirational to alot of you guys. I will be at this level by Christmas, who would like to join me?

IF you have any criticism of these guys' technique, you should read up on the crossfit philosophy first.

http://www.youtube.com/watch?v=e0nwx7Q5j-k

Peace

Vicarious

Those guys dont mess around.

I would love to be able to do that by Christmas. I dont know if I could even make that level fo fitness by December.... Do you do weight training aswell as MMA training out in Fianna?

Definately inspiring stuff.

Dragan

FiannaGym.com wrote:

Yo.

I got this vid from a link on the UG. Anway its of cross fit dudes training. Cross fit is used by the majority of well conditioned fighters, either exactly as crossfit workouts or just as the philosophy... that would be the way I do it.

This video, I hope, will be inspirational to alot of you guys. I will be at this level by Christmas, who would like to join me?

IF you have any criticism of these guys' technique, you should read up on the crossfit philosophy first.

http://www.youtube.com/watch?v=e0nwx7Q5j-k

Peace

Hey guys,

just thought i would add to these sentiments. I incorporate a certain volume of Crossfit style workouts into my training about 5 weeks ago. In that time my strenght and endurance and cardio conditioning have all come on. I have lost 14 pounds of excess weight and the guys that i train kickboxing with are noticing a lot better conditioning in sparring and rounds and i can definitely keep the tempo up higher now than i could when i started.

The workout shown in the video is called Fran and is Three Rounds of 95lbs Barbell Thrusters ( the first excercise they do ) and then Chin Ups ( the guys in the video do Kipping Chins i believe ) for 21 reps each, then 15 reps each, then 9 reps each.

Don't be fooled, this workout is TOUGH, just set a new record for myself on Tuesday of 9 mins and 37seconds and i was doing a scaled down version of it ( can't do CHins yet!!!! ).

I really can't talk about the benefits of Crossfit enough to those who martial arts. If you want to bring your fight conditioning the next level then this is the way to do so.

You can check it all out at www.crossfit.com Pretty much everything is free, they do a monthly Crossfit Journal that only cost 25dollars for the whole YEAR and really is worth the buy!

It's also a really good community with lots of trainers, docotors, nutritionists and long time athletes and coaches who are happy to offer help if your in the mood to ask!!!

dlofnep

that's insane.

walshb

Fitness, don't you fellas mean strength??

Vegeta

oh no

Dragan

walshb wrote:

Fitness, don't you fellas mean strength??

Not really, nope. As Fianna has said, check out the sight for the reasoning as to why it works. There is a free copy of the Cross Fit Journal available that explains the method and the madness behind the workouts and why the work.

It is also important to not judge the entire system based on the one sample workout that you say here. As each different Crossfit Workout of the Day ( see the website ) covers different area's of health and fitness and combine to make a unique and total package if your willing to put the effort in.

For example, i had a fella do Fran with me on Tuesday, he's a big guy, very strong, so surely he should have burned though Fran quicker than me???

It actually took him 6 minutes longer because he simply didn't have the lung and heart health to be able to burn through the work outs when his own system is based around long rest periods. Sure, he can knock out 12 chins, but then he needs to rest for 3 minutes to knock out more...you see where i'm coming from????

I suggest the "fighting fit" give Fran a go, as recommened with 95pound Thrusters just to test the fitness levels on a Crossfit scope and see what happens.

For my friend it was the wake up call he needed to see that strenght does not equal health.

walshb

I suppose what I really meant was that the strength aspect is greater. Undoubtedly they have to be fit, but their strength which I know is related to their cardio fitness was superb. Must put some strain on the heart, lungs and legs. Now we know what the Olympic weight lifters exert!!!!

Vegeta

phew i thought that was going to descend into a debate on the types of fitness

Dragan

walshb wrote:

I suppose what I really meant was that the strength aspect is greater. Undoubtedly they have to be fit, but their strength which I know is related to their cardio fitness was superb. Must put some strain on the heart, lungs and legs. Now we know what the Olympic weight lifters exert!!!!

It doesn't so much strain the heart and lungs as just tax them. You can only work so hard over the shorter time frame of the workouts. THankfully you can't reach the type of exhaustion levels that you can in a marathon, where a lack of essential minerals and hydration can have some serious reprecushions!!!

I have found that my recover as well is coming up remarkably, as i am forced to take 5 to 10 seconds sometimes to catch my breath and sometimes more...when i am taking my 1 mins rest between rounds i feel very fresh afterwards!!!!

As for the Oly lifts, Crossfit does incorporate them also, not the the weight extent that Olympic competition does ( thank god ) but the things they can do for the average person are unreal when trained properly!

FiannaGym.com

If you have any queeries or anything just go to crossfit.com and get informed about the philosophy and the gist. Also...

From crossfitnyc......

---

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Burpees - (Reps)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep.

Example Scores:

Josh 264
Keith 249
Marshall 213

---

So give that a go and see how your fitness is.
Que Zen's speech on fitness hahah

Peace out brothers... Christmas is coming fast!

EDIT: Elytron, on the crossfit website they give extensive detail as to how to adapt stuff to work out in your garage or back garden. Personally I am working my "ultimate 10 minute workout" because I am so out of shape and have so little time lately. You should try it and tell me what you think...

I use a 20kg plate (for pinch grip) to do
5 sets of;
Upright rows 10
Bent over rows 10
Cookie monsters (a curl with a plate) 10
Fiannas 10 (http://www.fiannagym.com/videos.htm video number 4)
All done for time. Let me know how you get on!!

Peace

Roper

I do my pull ups in the park on the goalposts.

You look a bit naf and occasionally have to avoid bottles being thrown at you, but its all good.

Dragan

Elytron wrote:

I would like to do this type of training. Do i need to do it in the gym? How many exercises can be substitued into a garage? All i have are some barbells and dumbells. I think i need a chin up bar, anyone any advice/experience sticking one of them up?

Dude, as Fianna said, the site gives massive detail about different workouts and how to alter them to suit what you have, you will also find all sorts of crazy workouts to try out!

I also have a big list of bodyweight only stuff that i use also, you don't need any equipment, just yourself!!!

I got it from one of the Crossfit guys and would be happy to send it on to you.

loz

Dragan wrote:

I also have a big list of bodyweight only stuff that i use also, you don't need any equipment, just yourself!!!

Would you mind posting that ? - The site above's list of exercises is overwhelming, i couldn't find sample routines just lists...................

Dragan

Elytron wrote:

Thanks Dragan, send it to me please bigman. You need an email address? I'll pm you.

Cool.

Vegeta

FiannaGym.com wrote:

Peace out brothers... Christmas is coming fast!

EDIT: Elytron, on the crossfit website they give extensive detail as to how to adapt stuff to work out in your garage or back garden. Personally I am working my "ultimate 10 minute workout" because I am so out of shape and have so little time lately. You should try it and tell me what you think...

I use a 20kg plate (for pinch grip) to do
5 sets of;
Upright rows 10
Bent over rows 10
Cookie monsters (a curl with a plate) 10
Fiannas 10 (http://www.fiannagym.com/videos.htm video number 4)
All done for time. Let me know how you get on!!

Peace

ok whats an upright row and a bent over row, those fiannas are mental i will defo be trying those at training tonight

Vegeta

cheers, got em. Knew the exercise but not the names

FiannaGym.com

No rest, just go straight through as fast as you can. Stick a page up on your garage wall and write the date and your time beside it to keep track, make sure you do that because it will really help.

There are videos on cross fit of most exercises, upright rows and stuff should be there!

And dont forget make sure your listening to PCA for full effect!

Peace

Dragan

Just to through in my two cents on bent over rows, and upright rows :

Bent Over Rows :

If you can do these with you free arm supporting your body of your freeside leg. Dont use a bench or chair or anything, this robs your body of the need to balance and will down on the ammount of muscle fibres your body calls into play to actually perform the workout. You should get a much better contraction in the lats and rhoms this way i.e a more effect workout.

Upright Rows :

Many people do these with a very close grip. This will primarily target the traps. If you can use a wide a grip as possible it will use a lot more shoulders and cut down on any possible shear on the rotator cuffs.

Just thought i would stick my oar in......again.

crokester

Very very impressive! But it should be remembered that those lads havnt got to a point where they can fling 100lbs (looks like more to be honost) like its nothing by working out like that. Gaining the explosive power to do that involves alot of high weight, low repitition compound movements. There is a direct antagonism I believe between that sort of indurance and the explosive power necessary to make it look so easy. I would suggest maybe using this type of anarobic cardio as a complement to heavy low volume weight training, not as a alternative for it.

The Shane

What are kipping chins? Chugging away on 56k here. Tried that last night got through round one in about 2mins, then died on barbell thruster 6. Oh the shame.

Not as big a crossfit fan as Fianna, I prefer my big heavy weights.

Win quick and you don't need cardio.

topdog8

what works for others might not work for you its all about trial and error but cred to them guys the certainly have what it takes, if ur starting off doing this be careful looks like you could do urself alot od damage if not done correctly.
for myself im like shane i like to keep my cardio and weight training seperate but i do belive both are as important as each other, along with of course diet and rest

Roper

Question. Pinch grip? Thumb and fingers, no palm, like I'm thinking?

Every time I see crossfit workouts I'm jealous;) I'll be trying some of that stuff when I've a bit more time. I've stayed totally away from weights in the last 2 years and have just been doing bodyweight conditioning. But the crossfit stuff with the O lifts looks good.

dunkamania

Dunno if its similar too crossfit but heres Rich Franklin's workout.

http://www.youtube.com/watch?v=cq7Kdv0RHmc

FiannaGym.com

Yo,

Firstly, this isn't representative of all crossfit work outs, like everyone who knows about crossfit has said "go on the website so you can be informed about the philosophy".

Second, I do seperate my strenght and cardio work outs sometimes because its so enjoyable to run the sugarloaf or just get under a heavy bar.

Thirdly, That is one of Rich Franklin's workouts, obviously not his only one. Besides he takes xcyience so obviously he's a machine haha.

About the pinch grip, yes no palm (but you dont grip with your palm anyway).
About the bent over row, This is down by taking a horse stanceish position, bending over so your back is parallel to the ground (but of course just like when lifting a box in work keeping the natural curve of your spine) holding the plate on opposite sides (each and) and pulling it towards your chest... Unfortunately 20kgs is quite light for this exercise even when you are doing plenty of reps but for convenience (this is the ultimate 10minute work out) I just stick with it.

Let me know how ya'll get on now ye hear! I start my real training tonight, can't wait.

Peace

Dragan

Elytron wrote:

this took me over 18minutes to do with a barbell and my form was terrible.

Don't worry about it dude!!! The important thing is that with effort, the next time you do it it will take less time, and so on and so forth and you will be a machine in no time!!!!