Workout slump: Cure please...

Chrisalis said:

If your obsessed with burning kcals, and shortening ur duration is an option for u, u shld try sum H.I.I.T on treadmill or anything else 4 that matter, can b as little as 15mins in gym. Warm up few mins then if u in reasonable shape/ fit, go 40secs flat out hard as u can, 20 secs off or 30/30secs if thTs 2 much, and repeat 4 aslong as planned workout, with this kind of training u burn kcals all day, not jus whilst u are running/jogging slow and steady.

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I used to incorporate that into my weekly runs. Around 3X a week. You're right it is a challenge. But I read that once you hit your aerobic zone for a sustained amount of time (minimum 20 minutes in the zone) your metabolism continues to burn for the next several hours. Regardless of what the aerobic activity is….I goes though If you are running for 40 sec balls out then it becomes anaerobic, so perhaps that makes a dif.

Hookabelly said:

Hmmmmm……*weighs this option*…..I get obsessed with burning calories too though… A typical Crossfit work out is short (20 min or so) but I don't burn nearly as many calories as an hour work out. Does that even matter? Or am I just being a girl about that whole thing?

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First, crossfit is among THE stupidest fucking "fitness" programs ever devised. Period. I've seen too many people injure themselves doing that dumb shit.

Second, try doing circuit training with a bunch of different exercises, for low reps / time. The variety of exercises allows you to stress different parts of your body, and the low reps / time allows you to do it without burning out. I find the variety and the intensity control makes it easy to start feeling good about working out hard again, and consistently.

Good luck.

Wilksey said:

First, crossfit is among THE stupidest fucking "fitness" programs ever devised. Period. I've seen too many people injure themselves doing that dumb shit.

Second, try doing circuit training with a bunch of different exercises, for low reps / time. The variety of exercises allows you to stress different parts of your body, and the low reps / time allows you to do it without burning out. I find the variety and the intensity control makes it easy to start feeling good about working out hard again, and consistently.

Good luck.

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As I'm sitting here icing my back (from rowing) I am thinking the same thing. I don't know about other cross fit gyms but I find the lack of supervision and instruction at my particular gym annoying. All people do is sit around and discuss their injuries, pains and PT visits like it's some badge of honor instead of and alarming disregard for taking care of the body.


I've been super careful, going slow, and rarely do the RX weights. Still I hurt myself. I've been at it for 5 months and I'm thinking it's time to bag that shit. I've circuit trained in the past, Can do it again.

Dodge ball anyone?

yeah you don't wanna be around a bunch of dorks getting injured all the time fucking sucks. thats the reward for poor posture and poor form, and badly constructed programs.
The whole concept of any training should be to develop an injury proof body. a body that is completely functional. doing stupid things in a poor posture can fuck you up real good. its all about perfect posture. chin tucked, head back, ears in line with shoulders, chest out , shoulders back , glutes slightly contracted blah blah.
yoga and traditional martial arts are great at developing and challenging perfect posture.

I been lately grounding (bare foot earthed) stretching in the sun every morning ..excellent way to strengthen , followed by core training , kicking, intermitant fasting, organic diet, probiotic rich foods.

good luck with the back. probably rest and ice followed by stretching . try to find the imbalance, what got over worked , what muscles are short and tense. and do the corrective exercises and stretching.
It pays to find somebody who know what the fuck they are doing when it comes to physiology .

Hookabelly said:

I've been at it for 5 months and I'm thinking it's time to bag that shit.

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With "workouts of the day" that look like this:


Clean 5-5-3-3-3-1-1-1-1 reps



I can't imagine why.

I wonder how many people fucked up their backs, knees, or shoulders on that day, or simply incorporated that "workout" into their regular workout because it wasn't enough for them.

The way they incorporate Olympic and power lifting exercises into their program sets people up for failure and injury right off the bat, as those exercises require a shit ton of coaching and foundation training to strengthen all the supporting muscles, tendons, ligaments n' shit that are used during the exercise. Without the coaching and foundation work, trainees WILL injure themselves, and your gym proves that.

Any program that takes a "one size fits all" approach is a fucking joke, especially when it incorporates exercises that can seriously fuck up the trainee the way weight lifting can.

The average individual is better off making cardio the foundation of their fitness program, and using low impact body weight exercises to increase / maintain the strength and endurance of their upper and lower body. No gym needed. No equipment. No "costumes". No CULTS....like crossfit.

Best of luck, regardless.

Wilksey said:

The average individual is better off making cardio the foundation of their fitness program, and using low impact body weight exercises to increase / maintain the strength and endurance of their upper and lower body. No gym needed. No equipment. No "costumes". No CULTS....like crossfit.

Best of luck, regardless.

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Yeah, but that's what I've BEEN doing for years…and am bored. But I get what you're saying. I just thought it was me being pissy and negative about X-fit. I didn't have any huge expectations or anything, but I was already fit when I started and so far haven't seen any real change, except for the sore back. I wasn't expecting anything radical, just wanted to increase muscle a bit to stave off osteoporosis when I'm old. I thought my current weight training wasn't "weight bearing" enough.

Think I'll go back to my 8 pound dumbbells, short sets, many reps. I notice that X-fit doesn't stress any endurance exercises either. I've always loved working out but I will say X-fit is the first regimen I've tried where I actually DREAD going. The last few times it was all I could do not to just walk out when I saw the WOD was once again deadlifts. I mean, they should know better. If you work a muslce group one day, you must rest it so it can repair and build. DUHHHH

Don't drink the juice crossfit is a joke for meatheads. I found I'm not fond of stretching so I'll swim before AND after a workout.. Which is circuits for me personally. Then hit the sauna and hot tub the leave. It helps with the soreness the next day and I don't get injured with the warm up routine. Plus if your getting hurt in the gym you doing it completely wrong, the gym is to train for what ever your passion is.. Get hurt doing what you love haha I race so maybe that aspect is different for me

I like to mix it up. I was a bodybuilder gym rat for years. Once I got done competing and got down to a healthy weight I really got into cardio. After running a half marathon I realized my knees wouldn't do distances so I picked up cycling. I like to mountain bike as well as path ride.
The best part is they all go great with meds.

Hookabelly said:

I would LOVE me some dodgeball! Sparring? too hard core LOL. Where the heck would I find that? It would look weird if I started hanging around the schools at recess. I'd win for sure tho...

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everyone thinks they are good at fighting until they get punched in the face.

I joined a gym and started blowing it off due to "don't have the gas money". then recently 2 road rage dudes tried to gang up on me and there were a bunch of bystanders looking ready to jump in should something happen... that was good motivation for me to get back to it.

remember why you began in the first place... if you can, find a friend that will do it with you.

Also, I agree with others that crossfit is fucking retarded.

Magic Mike said:

yeah you don't wanna be around a bunch of dorks getting injured all the time fucking sucks. thats the reward for poor posture and poor form, and badly constructed programs.
The whole concept of any training should be to develop an injury proof body. a body that is completely functional. doing stupid things in a poor posture can fuck you up real good. its all about perfect posture. chin tucked, head back, ears in line with shoulders, chest out , shoulders back , glutes slightly contracted blah blah.
yoga and traditional martial arts are great at developing and challenging perfect posture.

I been lately grounding (bare foot earthed) stretching in the sun every morning ..excellent way to strengthen , followed by core training , kicking, intermitant fasting, organic diet, probiotic rich foods.

good luck with the back. probably rest and ice followed by stretching . try to find the imbalance, what got over worked , what muscles are short and tense. and do the corrective exercises and stretching.
It pays to find somebody who know what the fuck they are doing when it comes to physiology .

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Why MM, a new side of you? Yoga? Totally agree with you on ALL points. Espeicially developing a stung, injury proof body. THAT and strength are my main objectives.

I dance so posture is second nature and also why I picked up on all of X-fitters doing the lifts WRONG WRONG WRONG. I may not know weight training but I DO know alignment, and especially the men in there lift while arching their backs. Makes me cringe to watch it. (BTW the dudes in this gym seem to perpetually skip "leg day" and look like a bunch of chicken legs)

Thanks for the supportive post. You're right, it's not worth hurting myself over, and personally, while I know some of them are in great shape, the women look a bit too man shaped for me. I keep waiting for some of their balls to fall out of their nifty yoga pants. Not a shape I'd like to emulate. I've got longer muscles anyway so it wouldn't happen but jeez! There's fit and there's body dismorphia ya know?

Indagrow said:

Don't drink the juice crossfit is a joke for meatheads. I found I'm not fond of stretching so I'll swim before AND after a workout.. Which is circuits for me personally. Then hit the sauna and hot tub the leave. It helps with the soreness the next day and I don't get injured with the warm up routine. Plus if your getting hurt in the gym you doing it completely wrong, the gym is to train for what ever your passion is.. Get hurt doing what you love haha I race so maybe that aspect is different for me

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I think in later years I'll head toward swimming. As of now, no pool close enough to me but I like the lower impact option of swimming eventually. You're right through about using a gym to train for what your passion is. I find that my passion has taken a back seat and I've become obsessed with "getting the workout in" leaving me not too motivated to do what I love. So, good reminder Indagrow. Point taken. Life's too short to work this hard with no fun.

Thank you.

Hookabelly said:

Why MM, a new side of you? Yoga? Totally agree with you on ALL points. Espeicially developing a stung, injury proof body. THAT and strength are my main objectives.

I dance so posture is second nature and also why I picked up on all of X-fitters doing the lifts WRONG WRONG WRONG. I may not know weight training but I DO know alignment, and especially the men in there lift while arching their backs. Makes me cringe to watch it. (BTW the dudes in this gym seem to perpetually skip "leg day" and look like a bunch of chicken legs)

Thanks for the supportive post. You're right, it's not worth hurting myself over, and personally, while I know some of them are in great shape, the women look a bit too man shaped for me. I keep waiting for some of their balls to fall out of their nifty yoga pants. Not a shape I'd like to emulate. I've got longer muscles anyway so it wouldn't happen but jeez! There's fit and there's body dismorphia ya know?
.

Thank you.

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Yeah I'm too familiar with injury. Yoga will help any athlete be better at their game. Posture is critical. I was watching a UFC spinoff with unknown beginner fighters and I called 4 for 4 wins in a row just by judging on pre fight posture of fighters.
Posture is usually the critical factor in being injury resistant and keeping a healthy spine. I just got done doing a bunch of corrective stretching and muscle imbalance work myself.

Magic Mike said:

Yeah I'm too familiar with injury. Yoga will help any athlete be better at their game. Posture is critical. I was watching a UFC spinoff with unknown beginner fighters and I called 4 for 4 wins in a row just by judging on pre fight posture of fighters.
Posture is usually the critical factor in being injury resistant and keeping a healthy spine. I just got done doing a bunch of corrective stretching and muscle imbalance work myself.

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What sort of Yoga do you do? I've never taken a class, but it's on my list. What's a good starting place?

Hookabelly said:

What sort of Yoga do you do? I've never taken a class, but it's on my list. What's a good starting place?

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Right now I am working on old school traditional martial arts . It’s beautiful weather and I have a nice house so my yard and house tops any gym, but i do the local gym too.



As far as yoga that is a vast area with many outlets. Most of my flexibility and endeavors in that are martial art related. I am really touching on sports , for me that is the most beneficial and familiar way to stretch also breathing patterns are the same as most yogas, deep diaphragmatic breathing.. More advanced, tongue on the roof of mouth while inhale, lower tongue on exhale. Also focusing on exhale if you are in a really winded state, focus on pushing the air out.. as inhaleing is natural reaction if that makes since. Try it if you are running or in very winded state. Being able to take control and focus on breath makes all the difference in that state.



Also in yoga my ex girlfriend was a really good yogi and I used to train with her.

If you are trying to get into that I would be super selective on how good the instructor is and let them impress you, if they don’t keep looking. Also environment makes a big difference in motivation imo. If I don’t like the surrounding to begin with I probably won’t want to train there.



Theres way too many bad practitioners in the exercise industry too. Like in personal training or physical therapy or MD’s and orthopedics, there are very few who will do the necessary testing and work to actually get to the root cause of a problem like a good yogi might.

Posture evaluation, muscle testing, x rays, symptoms, the list goes endless and it takes a lot of time and work to do the actual job effectively. 90+% of the people in exercise physiology suck. Most are too lazy to do proper testing and really don’t give a fuck either way.



Now you got me writing a novel but I don’t care I am into fitness and health and well being so if it helps you it helps me.

Thats what keeps me motivated at this time.

With all the results I've seen in videos and forum reviews on fitness sites I've seen on resistance bands, last June I ordered the Bodylastics Strongman set of resistance bands. Dozens of dozens of exercises can be done and the joint stiffness and soreness associated with barbells and dumbbells doesn't come with resistance band use like it does with weight plates. I like them. They don't take up space and there's always variety. I have bulging discs and a pinched nerve and can't use weights anymore anyway. I also can get cardio work just by increasing the speed of the reps. For anyone that has to deal with joint pain issues but still wants some type of workout that will produce good muscle tone with a lot of variety , I recommend bands. The sky is the limit with what you can do with them and I haven't gotten bored yet.

Magic Mike said:

If you are trying to get into that I would be super selective on how good the instructor is and let them impress you, if they don’t keep looking. Also environment makes a big difference in motivation imo. If I don’t like the surrounding to begin with I probably won’t want to train there.







Now you got me writing a novel but I don’t care I am into fitness and health and well being so if it helps you it helps me.

Thats what keeps me motivated at this time.

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Thanks for the shopping tip on yoga instructors, studios. Surroundings are key, that's true.

Like minds, I am into fitness (obvi) but you're right, there is so much CRAP out there. I neither have the time or resources to put up with the BS.

*Update: I DID find a new dance instructor on Tuesday. She's a way out but I think this may be a good fit. Her studio is awesome, both aesthetically and quality-wise (has a great floor for foot and floor work) so that may be just the ticket to get out of slump. I fell energized already.

Thanks again everyone.

Hookabelly said:

As I'm sitting here icing my back (from rowing) I am thinking the same thing. I don't know about other cross fit gyms but I find the lack of supervision and instruction at my particular gym annoying. All people do is sit around and discuss their injuries, pains and PT visits like it's some badge of honor instead of and alarming disregard for taking care of the body.


I've been super careful, going slow, and rarely do the RX weights. Still I hurt myself. I've been at it for 5 months and I'm thinking it's time to bag that shit. I've circuit trained in the past, Can do it again.

Dodge ball anyone?

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You know it's hard to do Cross Fit right. I've been reading the book my son wrote and what I've found is you have to be very careful with the movements. I visited three gyms close by looking for a 'good' one and couldn't find one that was either doing it right or at my fitness level.

That's why a lot of people build their own Cross Fit Gyms. I dunno I'm not that serious but saw what you wrote and whenever I see the words Cross Fit I have to brag about my boy. But cleaning up my movement did fix my Peroneus I kept re-injuring so there's something to high intensity intermittent movement thang, LOL.
Annie

Hookabelly said:

Geez Magic, at first I wasn't sure if it was really you…


Yeah yeah, i've stepped it up, started hiking hard core this summer. started with running down the mountain, now I run UP that bitch too. Maybe you're right. Maybe the slump is the addiction of exercise itself. The "super fresh oxygen while doing cardio" that you mentioned. I'm addicted to it. Or addicted to trying to get to that place. Thanks for the words man.

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Do you have a place on that mountain where you could leave a trail and walk 10-15 min. I spend a lot of time in the mountains hunting, hiking, and fishing. I have spent hours sitting perfectly still. After about 30 min of being still all the wildlife starts to move and it forgets you are there.

Try it. And even better is if you can be in position 30 min before dark. The transition when then sun comes up is an awe inspiring event. Some of the best motivation ever.

Have a camera ready.

curious2garden said:

You know it's hard to do Cross Fit right. I've been reading the book my son wrote and what I've found is you have to be very careful with the movements. I visited three gyms close by looking for a 'good' one and couldn't find one that was either doing it right or at my fitness level.

That's why a lot of people build their own Cross Fit Gyms. I dunno I'm not that serious but saw what you wrote and whenever I see the words Cross Fit I have to brag about my boy. But cleaning up my movement did fix my Peroneus I kept re-injuring so there's something to high intensity intermittent movement thang, LOL.
Annie

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Yes, I have been extremely careful about technique. Even so I found that at least in this particular X-fit, that the instructors were lacking and were a bit more interested in chatting everyone up than walking around coaching. :-/. Also, I expected more varied exercises not just freaking dead lifts and snatches constantly. I mean muscle building 101: alternate muscle groups so the ones that you worked can rest, heal, build DUH!

I officially ended my membership today and will finish out the month, but then I'm going to take Magic Mikes' advice and hunt for a decent yoga studio.

BTW @curious2garden: pm'd you about that book . Love reading/learning about fitness and nutrition

whitebb2727 said:

Do you have a place on that mountain where you could leave a trail and walk 10-15 min. I spend a lot of time in the mountains hunting, hiking, and fishing. I have spent hours sitting perfectly still. After about 30 min of being still all the wildlife starts to move and it forgets you are there.

Try it. And even better is if you can be in position 30 min before dark. The transition when then sun comes up is an awe inspiring event. Some of the best motivation ever.

Have a camera ready.

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Oh yeah, I do lots of off road hiking. However I don't go alone (unsafe being female, we've had several lady hikers attacked by creeps so that option is OUT) so I have to reserve hiking for when Mr. Hooka comes with. Yes, I would go in groups of women, but haven't found any that can keep up. Not that I'm super hiker, but I like to have a good clip going and run down (and sometimes UP the mountain) My friends are more interested in yakking than serious work.

Hookabelly said:

Yes, I have been extremely careful about technique. Even so I found that at least in this particular X-fit, that the instructors were lacking and were a bit more interested in chatting everyone up than walking around coaching. :-/. Also, I expected more varied exercises not just freaking dead lifts and snatches constantly. I mean muscle building 101: alternate muscle groups so the ones that you worked can rest, heal, build DUH!

I officially ended my membership today and will finish out the month, but then I'm going to take Magic Mikes' advice and hunt for a decent yoga studio.

BTW @curious2garden: pm'd you about that book . Love reading/learning about fitness and nutrition



Oh yeah, I do lots of off road hiking. However I don't go alone (unsafe being female, we've had several lady hikers attacked by creeps so that option is OUT) so I have to reserve hiking for when Mr. Hooka comes with. Yes, I would go in groups of women, but haven't found any that can keep up. Not that I'm super hiker, but I like to have a good clip going and run down (and sometimes UP the mountain) My friends are more interested in yakking than serious work.

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what about supplements? I am a big fan of them, coquinol, omegas, and a good multivitamin (preferably with probiotics too)
I also like DHEA, works like caffeine, only stronger. If I forget my supplements in the morning I feel a definitive difference in how much energy I have, not to mention how much patience I have with the general public (not sure where you live, but i'm blessed with an extremely stupid public, in my area)
anyways, the DHEA works damn good, but can have side effects for women.
A good coquinol can help energy too, especially for us pot-smokers.
Probably like a catch 22, you don't feel great because of not working out enough, and therefore lose the desire to workout... I've been there, what I like to do is what pinworm said, I had a serious back injury in the early 2000s and I gained 60 lbs because of the inactivity, normally i'm around 195lbs (i'm 6'4"). I'm back to around 200 lbs, but if i need motivation? I look at my old "fattie" pics... damn good motivation.

greasemonkeymann said:

what about supplements?.

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Nah, I stay away from those, with the exception of Vt. D, probiotics, and calcium. There's just too much research that says mega doses of vitamins can cause cancer. I think it's one of those things where, depending on your constitution, it may work for you. I am a nutrition geek so I like to go for nutrient dense low glycemic foods. The more nutrients the better.