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Body Beast & CrossFit Hybrid
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I finally started Body Beast last night. Some of you may recall I originally started the thread “Beast Mode.” Unfortunately, since that time I’ve had sever lower back muscle spasms that placed me on the proverbial I.R.L. (Injured reserve list).

Though I am a coach, I am NOT starting this thread or the one on the “photo thread” to “drum up business” or try and sell anything. I am doing it for myself and anyone else that may be either interested, or looking to add some alternative workout ideas into their regimen.

I will be doing Body Beast and maintaining my CrossFit training, so this will be a hybrid program. I’ve decided to do “Lean Beast” though I originally wanted to do Huge Beast. After speaking with my CrossFit coach, I need less size and more endurance, so lean beast it is.

I am also entered into the Lurong Living Paleo Challenge with my CrossFit Team (CrossFit Limitless: http://crossfitlimitless.com). So, you might find additional workouts or WOD’s (Work out Of the Day) here and there.

Though this will take me longer than the prescribed 90 Days to complete, I plan on doing every workout; it will just be 3 days of the Beast, and 3 days of CrossFit.

With that said, I did DAY 1 (BUILD: Chest/Tris). Attached are my DAY 1 photos.

Good luck to you all.

Ed
Attachment

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Attachments: Body Beast 2.JPG (2,765.6k), Body Beast Side.jpg (36.5k)
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RE: Body Beast & CrossFit Hybrid
9/18/12 6:29 AM as a reply to YOUCAN2.
Does this hybrid make sense?

Crossfit uses much more multi-joint functional movements. Body Beast uses very few of these -- most of the exercises in Body Beast are single joint accessory exercises (and the exceptions, like squats and deadlifts, are done with very light weights compared with a true barbell program -- I'm squatting less than half the weight I can do with barbells when I use dumbbells in BB ).

I would think that the Body Beast exercises would interfere with rather than help the more functional movements in Crossfit. If you're doing power cleans and stuff like that in Crossfit, it makes more sense to put accessory exercises like curls and lateral raises and stuff at the very end of a workout in which you've already done the bigger multi-joint movements.

I really like BB and have benefitted from it a great deal -- but I think it's MUCH more effective as an introductory program for people who will go on to do heavier, more functional weightlifting; i.e. people who want to enter the barbell world more as an intermediate lifter rather than a novice lifter. Case in point is that with Body Beast you have only one (or max 2) real "work sets" in most complexes. A 15-12-8 rep set has only one set of 8 reps at a weight that will force muscle growth and adaptation. Even the progressive sets (15-12-8-8-12-15) only have 2. The "force sets" in the Bulk workouts, which are 5x5, are the only sets that really resemble the work sets in a good strength program for a more advanced lifter, and there aren't that many of the force sets anyway.

So don't get me wrong, I think very highly of Body Beast. But I'm not sure it makes sense as a hybrid with CrossFit, especially if you are already doing heavy weights.

Finally, Body Beast isn't an endurance program, and Lean and Huge don't really differ in their endurance capacity. After all, the strength workouts are the same in both schedules. I think the P90X workouts are better for muscular endurance, because you can do lighter weight sets with 15 (or more) reps if you want.
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RE: Body Beast & CrossFit Hybrid
9/19/12 7:51 AM as a reply to PaulX2.
Paul X2: First thank you very much for your reply. You hit the nail on the head, and are correct with your assertions. So, I more than understand why you question why I’m doing what I’m doing. It’s simple; recently I competed in my first National CrossFit competition. I entered in the “Novice” category, but anyone familiar with CrossFit knows, there are no age divisions until you hit the Masters level; that’s at age 45.

Since I’m only 43, I competed against individuals half my age, but managed to place 5th, and am now ranked 81st nationally. I held my own for the most part in the endurance portions, but felt I could have done better on the weightlifting portions.

Though I’ve done P90X and love it, I wanted to add some size, “switch it up a little,” and add to that which I feel is a weakness. I have no ambition, or desire to look like a body builder as that would be counterproductive to my sport. Like Toney H. says, looking like you can, and actually being able to do are two different things.”

Now, that is not meant to be disparaging against this DVD series, or body builders in general. I love the sport and have nothing but admiration for those that do it. For me though, I’d rather compete in triathlons, adventure races, or CrossFit competitions, and that physique is counterproductive to them all.
I do, however, like the exercises within this series, and find it easy to alter/modify them to fit my current needs. In addition, the amount of cardio I do before or during the week more than make up for this series lack thereof.

I also agree this program is an excellent introduction into the bodybuilding world. If, however, anyone believes that those individuals do not lift way more weight than they do on the program, they are sadly mistaken. Sure, some of that weight one may lower, but Hell; even I’m doing 90-100lbs. dumbbell bench presses where they’re using 40’s.
I remember Tony H. while doing “lawnmowers” using a 40lbs. dumbbell and stating that at home he uses 90’s. I understand that they are trying to talk, keep form, and may have had to perform that exercise multiple times before the director was happy with the shot. I just wish they would give a better perspective on the true weights they use; again, just my opinion. Simply stated, “Heavy weights, low reps = size.” Again, just my opinion.

Finally, and this is 100% narcissistic on my part, a program like this is not “normally” my demographics thing. I want to look better, maintain that which I already have, and who wants to do the “norm?” LOL!
We joke in CrossFit that the athletes that do that sport are the “SEALs” of the fitness world. If one has ever watched, attended, or tried a CrossFit program they would understand why. Running a mile, then performing 100 pull-ups, 200 push-ups, 300 sit-ups followed by another mile run all while wearing a 20lbs. vest doesn’t set you apart from the rest, then I do not know what does. LOL!

I’m just a firm believer in challenging myself, and being open to new and various ideas. If this program can help me even if it’s in a minuet way, I feel, I will be better for it. This program is solid, and theories rational, and gives a solid foundation for the sport of bodybuilding/lifting.

Again, I thank you for time, and wish you all the best.

Good luck!
Ed
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RE: Body Beast & CrossFit Hybrid
9/19/12 8:22 AM as a reply to YOUCAN2.
DAY 2: As I previously stated, I’m doing Body Beast as a hybrid program, so I’ll be entering my CrossFit workouts as well on my thread.

Again, that is not meant to “talk up,” sell, or try to show one is better than the other. This is just what I’m doing, and writing on my thread. If you like what you read, or want to ask questions, that’s great, if not, that’s fine too.
I’m just doing it to track my progress and workout schedule.

With that said.

Warm up:

2 rounds (10 minute time limit)

10 OHSQ (Overhead Squats)
100 Single’s (Jump rope)
10 GHD’s (Glute ham developers)
10 Reverse hypers exts.
10 dips
10 strict pull-ups
30 second Atlas stretch (each leg)


Skill/strength:

10x3 Bench Press @ 60% of 1RM (Rep max) (I used 175lbs.)

Rest 45-60


WOD: (Workout Of the Day)


For time:

100 renegade rows 50/30lbs.
5 Burpees EMOM (Every Minute On the Minute)

For those that do not know, a “renegade” push up can best be described as lawnmowers in the plank position. Each hand is holding either a 50# dumbbell for men or 30# dumbbell for women. You lift one side up, lower, and then repeat on the opposite side.

A Burpee is a squat thrust with a push-up, followed by a vertical leap; basically they suck!

The way this workout works is once the coach says go you start performing as many renegade push-ups as possible in a minute; each arm counts as a single rep. Once the clock hits a minute you have to perform 5 burpees. Now, they’ll cut into your minute time, so only your first round will be a true 60 seconds. So the longer you take doing your burpees, the longer it will take to complete all 100 renegade push-ups.

I finished in 10:36. Not great, but I hate Burpees. LOL!
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RE: Body Beast & CrossFit Hybrid
9/19/12 12:51 PM as a reply to YOUCAN2.
YOUCAN2:
Finally, and this is 100% narcissistic on my part, a program like this is not “normally” my demographics thing. I want to look better, maintain that which I already have, and who wants to do the “norm?” LOL!
We joke in CrossFit that the athletes that do that sport are the “SEALs” of the fitness world.

Heh, I understand that. Everyone has their favorites and their biases, of course! I know there isn't exactly love lost between CrossFit and P90X fans. And people on bodybuilding forums scoff at both.

You might consider doing Starting Strength as a more natural complement to CrossFit (and I know CrossFit and Mark Rippetoe like each other). It's sort of the opposite of Body Beast -- focus on a few cardinal lifting movements in a set schedule, with the idea that you can make extremely rapid strength gains. This is especially true if your level of strength is far from your genetic potential. The core movements are squat, deadlift, press (standing overhead and bench), and power clean. I finished Body Beast and have gone on to do a variant of Starting Strength and in just a couple weeks I've made amazing strides in my bench press and my squat.
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RE: Body Beast & CrossFit Hybrid
9/20/12 3:55 AM as a reply to PaulX2.
PaulX2: LOL! Yeah I heard about that. Evidently during one of the video conferences with Tony, he had a “snarky remark” about the kipping pull-ups seen in CrossFit. I actually understand where he’s coming from in a way.

Granted performing the pull-ups in P90X as they are designed are more difficult than a kipping pull-up. However, that technique plays a part in so many exercises. In addition, the amount of pull-ups performed in most CrossFit WOD’s (Workout Of the Day’s) are only part of a workout designed to take you to total muscle failure.

The other knock I’ve heard about CrossFit is the amount of serious injuries that happen. Again, doing anything at speed and to total muscle failure are a formula for possible disaster. With that said, I’ve never been challenged or loved any sport more.

Last night I stayed up to watch the 2012 CrossFit Games even though I’ve already watched it on the web and knew the outcome. Next year I plan on attending a SEALFIT Camp as a gift to myself for my 44th birthday. Like I said, “I’m not your average demographic.” LOL!

I will definitely look into Starting Strength once I complete Body Beast. Thank you for the information and good luck in your challenges as well.


DAY 3: BODY BEAST – LEGS

I really liked this disk. , I finished my night with 100 24” box jumps and when I was done I got a really nice involuntary muscle spasm for a few seconds that was cool. LOL! Drank my P90X recovery formula, and I’m good to go this morning.
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RE: Body Beast & CrossFit Hybrid
9/20/12 4:44 AM as a reply to PaulX2.
Paul - Sounds like you're following the same track that I've laid out, although I'm about 2 months behind you, still in Bulk Phase.

If you haven't, you may want to check out Jim Wendler's 5/3/1 program. Structurally, it shares many similarities to Starting Strength; the main difference is that Wendler lays out specific weight/rep ranges based upon percentages of one's maximum for the 'golden lifts', using the standard 1RM = (weight x reps x 0.03333) + weight to permit trainees to establish the initial baseline, with recommendations for monthly increases to maintain linear progression.

Feel free to shoot me a message if you'd like more info. As much a fan as I am of Rippetoe's SS and Practical Programming (I'd consider both to be absolutely essential for ANYONE who considers themselves at all serious about resistance training, regardless of personal goalsets), I believe that Wendler's approach to programmed progression can help remove some of the uncertainty with regard to progression, something that (imo) Rip doesn't examine too closely beyond the novice level.

YOUCAN2 - I haven't tried CrossFit yet, but from everything I've read and seen, it looks like a comprehensive blend of both the best (heavy reliance of functionally effective movements) and the worst (arbitrarily set goals, needless competition, emphasis on hitting reps regardless of compromised form) of the fitness industry. It isn't particularly in-line with what I'm working for now, but it's something I could see trying out at some point in the future.

From what you've posted, it seems as though you're following an extremely rigorous program. Have you been able to allow for adequate rest/recovery/diet to avoid compromising progress from overtraining? It's a fine line, and one that I can't see you not crossing within a few weeks of the regimen you're on.
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RE: Body Beast & CrossFit Hybrid
9/20/12 3:13 PM as a reply to CoachMikeSmith.
CoachMikeSmith: Thank you for your sound advice and taking the time to answer on this thread. CrossFit is unlike anything I’ve ever encountered outside the military, and I mean that. It’s so much more than just going to a gym, or working out by yourself.
It’s a whole culture, mindset, attitude, and to some, cult like. LOL!

Seriously, we have this joke, “How do you know if someone does CrossFit? That’s all they F-ing talk about!” See, it’s not just about the workouts, it’s all encompassing.

For instance, in our “box;” that’s what we call it instead of a gym; we actually do things together outside the gym. We’ve gone sky diving, shooting, entered adventure races as a team (TOUGH MUDDER, The Spartan Race, etc.), and are even planning a trip to Six Flags Great Adventure; next year is NASACAR Racing School. What gym have you ever belonged to that besides a wave/nod, or helpful spot did you actually form relationships?

I understand most people just go to the gym to workout and they’re not looking to form relationships. I couldn’t agree more, but one does not go to CrossFit to do that either, it just happens. It’s like joining the military, Frat/Sorority House, or team. You just naturally form this bond with others when you see them struggling, pushing and giving it their all. Call it respect or anything else you’d like, but it just happens.

Now, as you can see, these are ALL type A personalities that love to push themselves to the limit. So, CrossFit is the perfect match for us. In addition, where else can you go and compete against yourself, the clock, both male and female, novice and pro and because of having the ability to modify truly is on an even keel?

In a regular gym if you can out bench me, then you out bench me. Period. Here, we may both have to perform 100 pull-ups for time. I do them as prescribed, while you utilize a band that gives you just enough assistance to enable you to perform.
Now, some may argue that’s not fair but it is. As we are both performing at max effort. So if in the end you beat me it has little to do with the bands as much as you where just better that day.

In regards to competition, I say life is a competition. What motivates one to actually challenge yourself, push yourself to the limits, and actually see the amazing things one can do/achieve. It’s not about the trophies, or the money, it’s about being the best.

Case in point, last year’s CrossFit 2011 champion once finished with his WOD (Workout Of the Day) and competing for $250,000 ran over to the guy that beat him in 2010 and cheered him on. Stop and watch and you’ll see, EVERYONE wants EVERYONE to do their best. If you beat me great! Maybe tomorrow I’ll beat you, but I’m going to push you even harder tomorrow.

I can’t tell you how many times, my fellow teams mates/competitors pushed, screamed, yelled and did everything in their power to make me do better even at their own loss. That to me is priceless.

Again, outside the military and my time with the teams have I ever seen such camaraderie. It is not about the individual but rather the team. It’s an amazing place, and I have yet walked into a “box” and not felt as if I was surrounded by friends.

Now that I’m off my soap box regarding CrossFit, overtraining can be an issue. I follow a Paleo diet, try and get as much rest as possible, go for massages at least once a month, and yoga twice a month.

What also adds to the mix is being a father of three young children (8, 5, and 2), owning my own business with 1,000 employees and working 60-80 hour weeks.
Training becomes more of a release than an activity. Granted, I cannot do, or workout as hard as I would like, but trying to keep everything balanced is more difficult than the workouts themselves. LOL!

Thank you again, and I too would like more information regarding Jim Wendler’s 5/3/1 program.

Good luck!
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RE: Body Beast & CrossFit Hybrid
9/21/12 3:31 AM as a reply to YOUCAN2.
DAY 4: CrossFit

Warm up:

2 rounds (10 minute time limit)

10 OHSQ (Overhead Squats)
100 Single’s (Jump rope)
10 GHD’s (Glute ham developers)
10 Reverse hypers exts.
10 dips
10 strict pull-ups
30 second Atlas stretch (each leg)

Skill/Strength:
10×2 Box Squats @ 60% of 1RM (Rep Max) (205lbs.)
Rest 60 sec

WOD:
10 min AMRAP (As Many Rounds/Reps As Possible)

10 Snatch Grip DL 155/135lbs. (Dead lifts)
15 T2B (Toes To Bar)
20 KBS 70/50lbs. (Kettle Bell Swings)

Finished : 4 + 17 (4 rounds+10 Snatch Grip DL’s+7 T2B )

Tonight I take on Body Beast’s Back & Bi’s.
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RE: Body Beast & CrossFit Hybrid
9/21/12 10:08 AM as a reply to YOUCAN2.
Hey Ed,

I have jumped in here as my P90X2/Asylum/Running hybried is finishing up in another week.

I too will be doing the Beast Lean Program and believe in mixing things up. I have done P90X P90X2 and want to get a little more size..plus Beast looks kinda fun.

My first 3 weeks of the program I will be incorporating some runs as i get ready for the Army Shadow 10 miler towards the end of October. I know that may be more cardio than the program calls for, but the 10 miler is a personal goal and since I'm doing the lean program anyway...I'll sacrifice a bit. For the Bulk and Beast phase, I will basically stick straight to the program as the fall and cooler air will arrive and I'm not much for running in the cold...lol

Anyway, I have previewed the first DVD and will do some more this weekend.

Ran 6.5 miles yesterday, today was a Rest Day for me, and 8 miles tomorrow.

Talk with you guys soon and have a great weekend,

Dan
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RE: Body Beast & CrossFit Hybrid
9/23/12 12:03 PM as a reply to CoachDan13.
CoachDan13: Welcome. No need to apologize my friend. I'll take functional over fashionable muscle any day.

Good luck with your 10 miler, and personal challenge. I think it's great when someone sets a goal for themselves and sees it through to the end.

I look forward to seeing you around the thread.
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RE: Body Beast & CrossFit Hybrid
9/23/12 12:30 PM as a reply to YOUCAN2.
DAY 5: BODY BEAST's (Back & Bi's)

I loved this workout. I felt I got a really nice pump, and altering my weight really kicked it up a notch. I have to admit, I was humbled when it came to the Hammer curls. I actually had to lower my starting weight.
That 1+1+1=1 sucked. LOL!



DAY 6: CrossFit "Super Saturday"

Though this Saturday was like most, I thought I was going to damn near die. I was going to try and do 3 WOD's (Workout Of the Day's), in a row, but I only managed two.

Except for competitions or preparing for one, you only perform one WOD as they "gas you." Well, I decided to complete my WOD, and one WOD from the Lurlong Challenge. So, this is what I did:


Warm-Up:

10 OHSQ (Overhead Squats)
100 Single’s (Jump rope)
10 GHD’s (Glute ham developers)
10 Reverse hypers exts.
10 dips
10 strict pull-ups
30 second Atlas stretch (each leg)


WOD: "RANDY"

75 75lbs. Snatch's for time

FINISH: 8:49


This sucked beyond words. I actually started to get tunnel vision at one point, and breathing was just a word. I swear to God, I could not get enough oxygen into my lungs before I was picking the weight up yet again.
I started off on fire. I completed 22 in 44 seconds, then it was ALL down hill from there. LOL!


Warm-Up II:

1000 singles


WOD II:

!2 minute AMRAP (As Many Reps/Rounds As Possible)

ROW + Pull-Up "HOLD"

This was a two person team event. While One person rowed, the other had to hold a pull-up with their chin above the bar at all time. Once the individual holding the pull-up positions chin fell under the bar, the individual rowing had to stop. You did this for two minutes, then switched for six rounds.
Your total was meters rowed.

FINISH: 1892 meters.

Good enough for 3rd.

Just incase you where wondering what the 3rd WOD would have been here it is below. It was one of three I have to set a baseline for in the Lurlong Challenge.

WOD III:

3 rounds for time:

Row 500 meters

12 DL's @ BW (Deadlift's at Body Weight)

21 24" box jumps

As you can see, though I still had some in the tank, I could not guarantee I could maintain my form, my two pinky finger's had skin missing already from the 1st WOD, and my time would have sucked. So, I aired on the side of common sense and reason.

Today, I'm actually not to bad, excluding my fingers; I even managed to take my son camping last night; I slept like a baby LMAO!!!!.
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RE: Body Beast & CrossFit Hybrid
9/24/12 4:22 AM as a reply to YOUCAN2.
DAY 7: REST

Thank GOD! LOL!
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RE: Body Beast & CrossFit Hybrid
9/24/12 7:48 PM as a reply to YOUCAN2.
Hey I am new to the beach body site and threads and am interested in running the same crossfit/body beast split you are doing now. I want what every guy wants in their 20's, yoked and shredded body. I know this takes an 18-24 month transformation as I've been out of any w/o program for the past year, Nov 28th. My question is if I start crossfit and do the body beast in the gym w my iPhone. Is that a good recipe to make my goals of getting yoked and ripped at the same time? I mean I'm not novice to BB, just never ate right.. so I have the right frame to put muscle on. But I'm prob at 20% BF +/-, so I need to burn the fat as well to see the muscle I'm building. I am setting a goal for 18 months transformation, just don't know exactly what to execute with and what order. Bulking seems fitting for the upcoming fall and winter.

Any advice?

Btw; what you said about building relationships in crossfit is also important to me. I've only been in my current city 14 months N could use some friends w the same goals and activities.

Thanks for your help in advance!
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RE: Body Beast & CrossFit Hybrid
9/25/12 4:16 AM as a reply to Sammyrealtor.
Sammyrealtor: First, welcome to my thread, and thank you for taking the time to write and ask questions. I have several questions first, as I would like to give you my $.02, and honest advice. With that said, I’ll keep to generalities in my answers.

1) What is your body type, Ectomorph, Mesomorph, or Endo morph?

2) What do you want to do with your physique? Are you a professional that is required to be in shape, i.e. police officer, fireman, etc?

3) Do you want to be “yolked” so you look good on the beach for the shorties? Do you want to have functional muscle/conditioning like a gymnast, CrossFitter, or tryathelete?

Simple questions, but I feel important. Case in point, if you want to run even a simple 5k-10K, you wouldn’t lift, eat, or dedicate yourself to the bodybuilding world. That body type is not conducive to that sport. Likewise, you wouldn’t run for distance (13.1 or 26.2 miles) if you want to be a body builder.

I see far too many individuals performing exercises, dieting and following workout routines for styles that are counterproductive to what they want/desire their outcomes to be. Granted that doesn’t mean you can never change your mind, but once you set some wheels in motion, you cannot change them back.

I’ll use myself as an example; I am 5’ 11” and 235lbs... I’ve run a half a marathon, completed triathlons (3/4 mile swim, 5K run, and 13 mile bike), but my body type and size prohibits me from excelling at the sport; that’s why I like CrossFit and Adventure racing, I actually have a better chance. LOL!
So figure that out, and you’ll be set.

I myself am just starting Body Beast so I cannot say with all honesty how well this program will work with CrossFit. To date I have not had any issues, and enjoy the programs. I find them easily modifiable, I can increase the weights to increase the difficulty, and add to what I feel are some weakness’s of mine.

Now at 43, I am not the “usual” demographic for a program like this, but I’m not the “usual” demographic for CrossFit either; though they do have a Masters Division.

In my personal opinion, I would look into CrossFit and try that out for a little while before I started to think about hybrid anything. The reason I say this is:

1) You can “usually” attend a free introductory class to expose yourself to CrossFit and ensure that it is right for you.

2) Again, “normally” you have to attend and pass what is known as an “Elements classes.” This is not a pass/fail like test per say, rather, it shows your Coach(s) that you can perform the exercises with correct form and understand the movements.

3) Finally, you’ll decide how many days a week you could/would attend a regular CrossFit class. Since everyday is different, and there are no schedules or repeats, everyday is a different challenge; you can go from hero to zero in a day. LOL!
Also, you want to see how your body responds to these changes. Once you feel comfortable, I say go for it!

I concur, “usually” the winter months are the time to “bulk up” and add size, and around 3-6 months out from the warmer weather, shred up.

In my experience, CrossFit has been an excellent way to meet like minded individuals, and become a part of something much larger than myself. I know you will be surprised just how fast you’ll fit in, and even more surprised on exactly where you are physically. I know people who have attended the free trial class that are professional trainers, long distance runners/cyclists, and the like, and have had their asses handed to them. Put into another word, these are the workouts the S.E.A.L.’s do, and I do not think I have to say anything more than that.

Good luck to you, and I look forward to seeing you around again.


Ed
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RE: Body Beast & CrossFit Hybrid
9/25/12 4:34 AM as a reply to YOUCAN2.
DAY 8: CrossFit

I was supposed to do a Body Beast workout last night, but I still needed to complete two out of the three Lurong Living challenges before this Friday. So, I will do Body Beast tonight.

With that said, here was last night’s challenge.

Warm-Up:

10 OHSQ (Overhead Squats)
100 Single’s (Jump Rope)
10 GHD’s (Glute Ham Developer)
10 Reverse Hyper. Ext.
10 Dips
10 Strict pull-ups
30 second Atlas Stretch (each leg)


Skill/Strength:

15 minute for 1 RM (Rep. Max) Low Box Squat

Note: Warm-up with sets of 3 reps until you can’t complete 3 reps, and then drop to singles. Box should be at least 2 inches shorter than last week.


FINISHED @ 365#’s. I believe I had 405 in me, but I still had the WOD, and my time limit was up as well.



WOD (Workout Of the Day):

“Christine”

3 rounds for time:

500 meter row
12 Deadlifts, @ BW (Body weight) – 235#’s
21 Box jumps 24/20” (Male/Female)

FINISHED 15:21
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RE: Body Beast & CrossFit Hybrid
9/25/12 10:28 PM as a reply to YOUCAN2.
Hey Ed, thanks for the reply, you have no idea how many coaches don't even reply to my questions on a split.
1) After the research I did on body type I am a mesomorph with a horrible previous diet that has given me a little guy and excess fat. (Part of the hybrid strategy is to alternate training days with crossfit to burn 1000 cal fat and get stronger to help with bb, burning more fat and building more muscle.) I am curious to know if you think this is oxy moron bc so many lifters tell me you can't do both.
2&3) I want to get BiG for the beach and Miami, I am a full time realtor and have an 18 month goal to have big arms big chest bulky abs and theVmuscle under the abs. Right now I am trying to see what I need to do and eat and in what order because if not my hard work could be in vein.

One of the reasons why I'm not in shape right now is bc I spend countless time in the gym and I didn't eat right or I made mistakes like cardio before the w/o instead of after. Not seeing results I have been disappointed and fell off. A year on a year off and never got the proper direction trying to do this solo.
As you said you see far too many individuals counterproductive to their goals. That's always been my Achilles heal and has always crushed me, if its not one mistake it's been another. Well now I'm motivated, really motivated but I need a plan of action.

Next week I will have the opportunity to hit up crossfit and see what it's all about. Hopefully I don't throw up on myself, lol.
With your experience in the sport for sometime, do you think it would be productive or counterproductive to someone wanting to gain size but be shredded? I'm skeptical only because when you see most crossfit athletes they are in amazing shape but never big.
What is your opinion on getting cut up while lifting for size? I think if I'm getting the calories I am supposed to (let's say the body beast regimen) what could burning 1000cal every other day while challenging me strength and endurance hurt my gains. Shouldn't it help my overall physical condition giving me a better looking physique and better results on my bb training days??

The split I am considering is
mon:crossfit/tues:body beast/wed:rest/thurs;crossfit/fri:body beast/sat/rest, repeat, repeat..
I think it would give my body time to rest after I life heavy w body beast (screw 40's- go big)
And I would get a good cardio keeping my metabolism and endurance in their for my bb training as well.

Basically I don't want to run a 5k or ever look like I do. Haha. And that's what scares me about crossfit.
Other hand: But I believe if I ONLY lift heavy w no other part in my regimen, I will stay stocky thick looking never achieving that body with v under the abs women would literally drool on. Lmao... And the big arms they love to scratch up. Get my drift?! Lol
I'm trying to get bigger stronger and min body fat like a cover model type body.
Help a brother out. I posted a before picture on my profile.. Right or wrong I'm going in for a major lifestyle change, no matter my choice.
Thanks for listening Ed. I appreciate your time and advice.
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RE: Body Beast & CrossFit Hybrid
9/26/12 8:36 AM as a reply to Sammyrealtor.
Sammyrealtor: You are more than welcome. People become Coaches’ for a variety of reasons; one of those is due to the possibilities of making extra money. Others do it because they’ve made a change in their lives and want to help others do the same; that would be me.

That’s why I have to laugh when people, and they have, ASSuME I do what I do because I want to make money off of them. I do what I do because I enjoy helping others, and I’m tired of all the B.S. and half truths floating around out there.

You will find I can be brutally honest, and will give you my opinion when asked. I will not be arrogant enough to state that everything I say you should take as fact and without question. I want you to ask questions, and I want to learn that which I do not know. That is why when I’m not 100% sure of something I’ll tell you that, and or tell you that it is just my opinion.

Now, onto answering your questions, what makes you think you have a Mesomorphic body type? I’ve looked at your photo and going on that alone I would say you have an Ectomorphic body type. Though you may not have 100% of all the traits of an Ectomorph, this body type can help answer some of your concerns.

Remember, it’s not about being 100% of one thing. You may be a 70%-30%, or other variable. Though males have three basic body types, it is not uncommon to have a mixed body type; though one is “usually” more dominate than the others.

Ok, onto some cold hard facts/truths. These are not just my opinion, and in some cases I know this from being part of that world at one time. So, here we go.

Genetics play a HUGE role in your physical make-up. Sure one can point to cases of extreme differences, but more time than not, your genes will dictate your “natural; and I mean that literally” make-up.

No matter how much you lift, run, swim, etc, etc, etc, you will only get so far. Just like if you were born with brown hair, and eyes. Without contacts, hair coloring, or surgery you cannot change what you are.

Next, like the above, you will only get so big naturally. If you think that the individuals you see are drinking, eating, or just doing what you see in the magazines, to look the way they do, you are setting yourself up for a huge disappointment.

Yes, you can be a bodybuilder, power lifter, or fitness model 100% naturally. However, they are as rare as can be and rarely grab the spot light. Do you really think someone can bench over 1000lbs. because they’ve been going to the gym and have been working out since they were little?

Steroids and steroid like substances are those individuals’ bread and butter. Sure they’ll tell you that they don’t and even get mad if not physical with you, but the truth is the truth.

It kills me when I see people buy these magazines and someone famous says, “Do this routine and get (insert body part) like me.” Or, “Eat/Drink (insert product) and look like me.” Are they serious? Sadly they are because people want to believe if they only do what that individual does, they’ll have the same outcome. WRONG!

You would have to do everything they do, eat, drink, sleep, PLUS, take all the ‘junk” they do, and even then your genes will still limit your results. Hell, have you ever watched a professional bodybuilding tournament? Ever see a pose down? Every single person up there works their asses off and makes insane sacrifices, yet genetics still bite them in the end.

I am not telling you all of this to deflate you, or dissuade you from even trying. Rather, I want you to realistically evaluate your success and be able to look into the mirror and like what you see. I do not want you to feel a program, or other outside reason is the cause for your results.

“Normally” what one does is add weight, or what is commonly called “bulk up” during the off season. This helps their bodies recover from the rigors of maintaining competition weight and the diet that follows with it. In addition, this helps cut down on stretch marks, and more importantly, gives room for our muscle to grow.

During this period people do cardio but it is only to warm up the muscles before the workout. As you see in the Body Beast videos, their pre-workout warm-up is not rigorous. The reason for this as stated before is they are not looking to lose weight as of yet.
Then, months out of a competition or photo shoot, the dieting and cardio begin. At the very end one starts to actually lose whatever water weight they have left. I’ve seen people pass out behind stage, or receive IV lines because they have dehydrated themselves to such a degree.

Though they look like amazing specimens of physical fitness, this sport is relentless on the human body in my opinion.

Diet is at least 70% of the battle when it comes to looking, feeling, and being in better physical condition. You can work out until the cows come in, but without the proper diet you will have 8 pack abs under layers of fat. Get that under control, and the rest will come with time and effort.

Spending hours in the gym is insane unless that is how you make your living. Workout with a purpose and a goal in mind; basically, get in and get out.

As far as CrossFit goes I say go for it. In regards to throwing up, been there done that. Hell, I’ve vomited in the middle of a WOD. I stopped, did what I had to do, and then continued with the workout. It happens. Like I’ve said, you can go from hero to zero real fast. LOL!

In regards to “gaining size” that is somewhat counterproductive. Remember, CrossFit is made up of many disciplines. You need to be able to perform gymnastic movements, Olympic Weightlifting, endurance, and skill movements.

Take it from someone that weighs 235#’s, It sucks when I have to compete against someone that involves lifting one’s own body weight.
That is why I’m in the process of trying to lose 18lbs. Now, you may be asking yourself, “Then why the Hell are you doing Body Beast?” That’s easy, one I like a challenge, and two I’ve created a hybrid for MYSELF, and have chosen the “lean” version of the Body Beast program.

While everyone else wants to be as big as a house, I’d rather lift it 100 times, run a mile or two, then do 100 pull-ups, finish and then go run around with my kids. Again, functional vs. fashionable.

Here is a quick answer to “cutting up.” If you want size, do heavy weight low reps (6-8). If you want power super heavy weight, and very low reps (1-3). If you want to get cut up, do light to medium weight, at higher reps (10-15). If you want muscular endurance, lighter weight, but at super high reps; a good example would be 75 75lbs. Snatches for time, or benching 225#’s until failure.

Now, I know all about drop sets, pyramids, Giant setting and so forth, and yes, they do play a huge part in size, stamina, and appearance but if you notice on your training sheet it takes a toll on your muscles. That is why you’re [performing some movements only once, maybe twice in a single week.

Before you commit to anything I say you first complete Body Beast as designed. I’m not saying you cannot try out CrossFit, but rather, you first want to see how you and your body respond to either program.

Now I’ll freely admit that I too am new to Body Beast. What I’m not new to though are the movements, and I know how my body responds.

Finally, if you’re looking to be “huge” I say you commit yourself to Body Beast, and Body building programs. I’m not saying you cannot be huge and do CrossFit, but you’ll soon find out that body style will have you in the back of the pack rather than in the front.

Thank you for taking the time to asks questions, and I hope the above information helps answer your questions. Good luck and I’m sure the ladies are going to love the new you.

Ed
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RE: Body Beast & CrossFit Hybrid
9/26/12 8:44 AM as a reply to YOUCAN2.
DAY 9: Body Beast (Shoulders)

I skipped the Cardio & Abs workout, only because of the amount of cardio I did during the week. In addition, I’m taking my rest day today (Wednesday) as I have a meeting after work.
Thursday I have my last CrossFit WOD for the Lurong Living Challenge, so, I’ll be doing my cardio Friday evening.

I really liked this workout, and loved the Sagi Six Way; you really hit the shoulders from all angles. I did, however, add at the end some handstand pushups. It’s a weakness of mine, and I wanted to see how I’d do after that routine.
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RE: Body Beast & CrossFit Hybrid
10/8/12 2:49 PM as a reply to YOUCAN2.
Ed,
Awesome advice. Thank you for taking the time and effort to help me out and point me in the right direction. You meintioned losing 18 lbs. and thought it would only be right if I share some research I've done online on a hot topic you might have already heard about.. Intermittent fasting. Check it out, it might be a diet change that will get you to where you want to be.

Bill Nye Science on the subject:

[link cut]

Bro Science on the subject:

[lik cut]

Thanks again for the advice, I appreciate it. Many people say the same of it being counterproductive. Might be right.
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