Bodyweight 364 reps WOD

I designed this workout for the bodyweight workout day.

Abbreviations:
MU: Muscle ups     
MUD : Muscle up dips (after you perform the 1 MU, perform dips while you are up there)
PS: Pistol squat (each leg)     
CPS: Clapping Push ups
JS: Jump squats     
HSPU: Hansdstand push ups
T2B: Toes to bar     
JL: Jump lunges        

Warm up and do this workout, 1 round for time:

- 1 MU
- 1 MU + 2 MUD
- 1 MU + 2 MUD + 3 PS
- 1 MU + 2 MUD + 3 PS + 4 CPS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips (on parallel bars)
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL + 12 Burpees

Record your time and share it.

Thank you
IR

Thoughts Thursday

Fitness thoughts

Unless you puke, faint or die, keep going.


When you have one of those days when you feel weight over your shoulder, take the chance and do squats.


Strive for progress, not perfection.


It is far better to be exhausted from success than to be rested from failure.
 

Fitness is like marriage, you can't cheat on it and expect it to work.


Weights won't lift themselves.                                                              


If it doesn't challenge you, it doesn't change you.


If I didn't look missy, sweaty and exhausted after my workout, then I didn't do it right.  
  
                                                      
Workout can be fun. 


A one hour workout is only 4% of your day, NO EXECUSES.

Now go do your workout

IR

I know it's bad but I can't stop : Chocolate

WARNING: If you are weak against chocolate, if you love but don't eat chocolate to have your dream body, don't read the following.



 



Are you trying to get shredded but you can't?Is that because you eat rice, pasta, bread, or candies?

You are not alone, every one has his point of weakness when it comes to food.
 

For me it's the greatest world food discovery of all time, CHOCOLATE.

Chocolate is not bad itself, it's just not the type of food you want to eat when you are shredding.
 

If there's one reason why I don't have a shredded stomach, it's only because of chocolate.
I know I shouldn't be posting about chocolate since this is a fitness blog but I'm not posting about some sort of food that I shouldn't be eating excessively to have my dream shredded body, in fact I'm posting about a passion, a passion that I need to get rid of, but I don't want to.

World largest Hershey's bar

It's said that chocolate is an addiction because it contains some hormone or something that gives
happiness to the mind.
No my friends, that's not it, chocolate is an addiction because it's the best muthaf***** taste you can ever get on earth.

It's not a matter of colour, dark or white, it's not a matter of type, bar, block or spread, it's not a matter of brand, milka, hershey or nutella, chocolate is the best thing I eat.


ANOTHER WARNING: If you want a shredded stomach with six pack abs, don't do this.

BUT I do have a favourite which is Nucrema cocoa cream with hazelnuts. how on earth can something taste that good? This can be eaten by spoon, with bescuit, with bescuit and peanut butter or with Egyptian famous Meshaltet.

 

Nucrema, Peanut butter and bescuit

Nutella and Meshaltet

Nucrema, Peanut butter and bescuit

Nucrema and bescuit

Another favourite is my wife's home-made Chocolate & bescuits bowl:
1 can of natural cream
150 grams of cocoa
1 tsp of sugar
Cracked bescuit of your favourite brand
Shredded chocolate on top.

Chocolate and bescuits bowl

Yes, I'm thinking what you are thinking right now ... PALEO MY ASS.

Exercise of the day: Handstand Push Ups (HSPU) Against the wall

No matter how heavy you shoulder press, HSPU still one great bodyweight exercise for shoulders.

HSPU can be performed with support against the wall or without support. I will post about unsupported HSPU as soon as I am able to do it, wish me luck :D

HSPU against the wall is not a difficult exercise, you just need to be carful not to arch your back excessively nor falling on your head of course.

You may feel high pressure in your head when you are upside down or a little dizzy after you get down the first few times you do or try to do the exercise.

You should be abl to do a decent number of regular chest push ups and dive bomber push ups in order to start performing HSPU.

For me, I began with working on handstands against the wall which took me only few tries in one session to achieve. Then I began to perform the push up which took me aslo few tries to perform one. Since then I've been performing this exercise in many of my workouts.

Now, I'm working on unsupported handsatnds, crow pose and tripod pose, preparing to work on unsupported HSPU.




working on my free handstand

working on crow pose

This video uploaded on youtube by gbodyweighttraining showing how to HSPU against the wall.

Strict or kipping HSPU?

I always do strict HSPU, I think the only reason to do kipping ones is that you are competing in Crossfit games, kipping HSPU help you to do more reps in AMRAP games or to finish faster in for time games, other wise, strict HSPU are better than kipping ones for working your shoulders and increasing strength keeping your muscles flexed, core tight and your whole body rigid while pushing up.

This picture shows my start position, my half way to the floor, then my full range of movement when my head touches the floor.

Notice my bare feet, my wife wouldn't let me do HSPU against the wall with my sports shoes on. :D





HSPU against the wall

Thank you
IR.

Monday Motivation: Sylvester Stallone

This is my first monday motivation post. So, I decided our motivation today is the one and only Sylvester Stallone.

This guy is a real motivation, I mean I just watch him and I feel like "I want to train hard, right now". I even listen to Rocky sound tracks during my workouts. 

Stallone is well known for his muscular physique, hard work and determination. Even Arnold Schwarzenneger once said Sylvester has awesome willpower.



Arnold, Franco and Sylvester

"Sly gives 100% all the time, and his determination is awesome. He is an achiever." Says Franco Columbo, two-time Mr.Olympia who trained Stallone for Rocky II " A leader. He never sits back and let’s things happen, he is the one who makes them happen."

Quotes by Sylvester Stallone:

"I believe there's an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts."

"I have great expectations for the future, because the past was highly overrated."  

"For every guy, there is an opportunity to be a lot better than he thought he could be. We can't all be the star of the team, but we can be a star in our life. That's where you set your goal."

"That's what Rocky is all about: pride, reputation, and not being another bum in the neighborhood."

"'Rocky' represents the optimistic side of life, and 'Rambo' represents purgatory."

"Success is usually the culmination of controlling failure."









Motivational videos of Sylvester:

 

 

 



 

 

 

 

 

 

I can't get enough motivation of this man. He was and will always be my number one motivation.

When I feel down and frustrated, I watch his videos and problem solved.

 

Thank you

IR.

Recommended Protein Intake and High Protein Snacks

In general, adults aged 19 years and older need 0.4 g protein per pound body weight. Differences in recommended protein intake for men vs. women are due to differences in body weight. On food labels, the Daily Value used is 50 g protein, based on a 2,000 calorie diet.

Functions

Protein is made up of building blocks called amino acids. During digestion, protein from food you eat is broken down into amino acids. These, in turn, are used to build body proteins. Protein is part of every cell, tissue and organ in your body. It is used to form hormones, enzymes and antibodies. Body proteins are continuously broken down and replaced, so you need to consume protein on a daily basis. Protein is also an important energy source, providing 4 calories per gram of protein.

 

Men Vs. Women

According to the Institute of Medicine, the Recommended Daily Allowance (RDA) for children does not vary with gender. Daily protein recommendations are 9 g for zero to six months of age, 11 g for seven to 12 months, 13 g for one to three years, 19 g for four to eight years and 34 g for nine to 13 years of age. For men, the daily recommendation is 52 g protein for 14 to 18 years and 56 g for 19 years and older. The daily recommendation for women is 46 g for 14 years and older. During pregnancy and lactation, the daily recommendation is 71 g protein. The Dietary Guidelines Advisory Committee recommends 0.50 g protein per pound during pregnancy and 0.59 g per pound during lactation.

Athletes

According to the American College of Sports Medicine, protein requirements in athletes can be increased by a low calorie diet, a vegetarian diet, endurance training, strength training or growth. They recommend 0.4 to 0.6 g protein per pound daily for endurance athletes and 0.6 to 0.8 g protein per pound for strength athletes. A growing athlete -- such as a teenager -- needs 0.6 to 0.9 g protein per pound daily.

Here are some high protein snacks to increase your daily protein intake.

1- Beef jerky
One ounce contains:
Calories: 70
Fat: 1 gram
Protein: 11 grams

2- Egg whites
One egg white contains:
Calories: 15
Fat: Zero
Protein: 4 grams

3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains:
Calories: 102
Fat: 2 grams
Protein: 16 grams

4- Tuna (my favourite)
One can of Tuna in water contains:
Calories: 111
Fat: Zero
Protein: 25 grams in average

5- Protein bars
Protein bars are not created equal, avoid bars high in carbohydrates and fats.
A 75 gram Designer Whey Protein bar contains:
Carbs: 6 grams
Fat: 5 grams
Protein: 30 grams

6- Protein shakes
As for protein bars, avoid shakes high in carbohydrates.
One scoop of Advanced Protein contains:
Carbs: 2 grams
Fats: 2 grams
Protein: 20 grams

7- Lentils
One cup contains:
Calories: 230
Fat: 1 gram
Protein: 18 grams

8- Peanut butter
One tablespoon contains:
Calories: 95
Fat: 8 grams
Protein: 4 grams

9- Oatmeal
One packet of instant oatmeal contains:
Calories: 105
Fat: 2 grams
Protein: 5 grams
Oatmeal is great to give the energy necessary for you to make it through an intense workout due to its balance of protein and good carbohydrates.

I hope this was helpful.

Thank You
IR.

Sources:
www.askmen.com
www.livestrong.com

550 reps WOD

Guys, set your wall ball ,95 lbs loaded bar, jump rope, box and pull up bar for the 550 reps workout.

Find this workout and other crossfit WOD's on www.wodshop.org

1 round for time:
100 Wall balls
90 Sit Ups
80 Bodyweight Squats
70 Dips
60 Double Unders
50 Pull Ups
40 Walking Lunges
30 Push Press #95
20 Box Jumps
10 Overhead Squats #95


The first time I did this workout I almost puked. So, get up, do your WOD and keep a bowl near by.

Rich Froning Overhead Squats

Box Jumps

Wall Balls

                                                    

                                               

Thank you

IR.