Recent content by katank

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Kettle Bells

Kettlebells are a good conditioning tool for jacking your heart rate through the roof. KB swings, high pulls, clean and press, and snatches are all great exercises for hitting hard and fast. Things like turkish get-ups etc. might be better done in an untimed context.
- katank
- Post #4
- Sep 20, 2010
- Forum: Health and Fitness
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My 9/11 WoD

Props to you for doing it. These long suckfests are as much mental as physical. It's also nice to have the capacity do something crazy like this. That said, beating yourself up with long grinders like this is likely deterimental to your training and definitely not recommended for the long haul...
- katank
- Post #6
- Sep 12, 2010
- Forum: Health and Fitness
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Muscle lab: Bulk up with the science of bodybuilding

If you're only messing w/ 18lbs, there isn't really any rep scheme that will induce significant hypertrophy. Get thyself to a gym and get started on a linear progression barbell program. 10lb jumps/session 3 times a week. You'll be amazed at the rate of progress.
- katank
- Post #59
- Aug 27, 2010
- Forum: Health and Fitness
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I need to gain some weight

Whoops, missed the bit in there about milk intolerance. Olive oil, avocados, and nuts/nut butters all work well as mass gainers. Eggnog can also work as a calorific beverage. Overall, just eat a lot more. I wouldn't worry too much about eating squeaky clean. At any rate, the OP's a prime...
- katank
- Post #13
- Aug 23, 2010
- Forum: Health and Fitness
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I need to gain some weight

Squats + Milk. GOMAD was made for people like you.
- katank
- Post #8
- Aug 23, 2010
- Forum: Health and Fitness
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Muscle lab: Bulk up with the science of bodybuilding

High intensity (85%+) which corresponds to sets of 1-5 will tend to produce more strength adaptation while higher reps in the 8-15 range will tend to create more hypertrophy. That said, hypertrophy is greatest when you do lots of reps w/ lots of weight. The fastest way to get there is to...
- katank
- Post #20
- Aug 19, 2010
- Forum: Health and Fitness
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Medicine ball slams, and other exercises of that ilk

Pushups, pullups, squats, situps, burpees, DB push presses, DB Snatches, KB Sumo Deadlift High pulls etc. All of which can push one's limits pretty quick. Tabata's awesome for GPP. Sky's the limit when it comes to tabatas. Only thing is possibly stay away from long stroke rate exercises which...
- katank
- Post #2
- Aug 19, 2010
- Forum: Health and Fitness
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Running Shoes for Flat Feet

What about a pair of low cut Chuck Taylors or other old school sneakers? Those things are reasonably minimal and can also serve as a decent pair of lifting shoes.
- katank
- Post #11
- Aug 18, 2010
- Forum: Health and Fitness
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Did a 1 on 1 session with a Crossfit trainer yesterday - much harder than expected

@OP, makes a lot of sense. Crossfit is a great program and you will see great results. The community is also very nice. Something about the willingness to push yourself to the "seeing white buffalo in the sky" moments tend to weed out the jerks. The one drawback is the price which tends to be...
- katank
- Post #13
- Aug 18, 2010
- Forum: Health and Fitness
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Did a 1 on 1 session with a Crossfit trainer yesterday - much harder than expected

Crossfit can definitely be scaled for everyone. That said, having a solid strength basis will allow you to perform on a high level much faster. Strength takes years to build while metabolic conditioning takes on the order of weeks/months. There will be a high level of suck but acclimation is...
- katank
- Post #4
- Aug 18, 2010
- Forum: Health and Fitness
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brikis98's crossfit journal

Nice clean. That also looks like a truly sadistic workout.
- katank
- Post #1,252
- Aug 18, 2010
- Forum: Health and Fitness
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Help me build my gluteus/legs

You can DL heavy after heavy squats. Other way around definitely doesn't work. The SS type protocol of throwing presses or some exercise in between will give you plenty of time to recover. Effect can be minimal (think 10-20# less than if you were fresh) This will also be a natural check...
- katank
- Post #11
- Aug 17, 2010
- Forum: Health and Fitness
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Feet hurt from running (normal?) and jump rope difficulties...

1) Google POSE running. Believe it or not, running correctly and efficiently actually requires some technique. 2) I don't know anyone who bashes jump rope. Lots of badass boxers and MMA fighters use jump rope for conditioning. Try not to land flat footed. Get a bounce going with just ankles +...
- katank
- Post #2
- Aug 16, 2010
- Forum: Health and Fitness
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Help me build my gluteus/legs

Another thing: more is not necessarily better. Even if you just do a single exercise, you can get a lot of mileage out as long as you are consistent. If you just do 3x5 low-bar back squat on a linear progression adding 5-10# each time 3 times a week, you'll definitely not be "lacking leg...
- katank
- Post #7
- Aug 16, 2010
- Forum: Health and Fitness
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Handstand

Yes to both but only against wall. I heard it responds well to grease-the-groove approaches where you just do a couple every chance you get throughout the day.
- katank
- Post #5
- Aug 11, 2010
- Forum: Health and Fitness

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