Hey….any one out there have a weight training regime to get ready for the first spring paddle? Looking for something that includes weights as well as cardio conditioning…..cant seem to find a complete work out or one to build from….cheers all :)
Submitted by Paddlehead on Sat, 03/29/2008 - 4:31am
Check out (Crossfit forging elite fitness) web page
#1 Sat, 03/29/2008 - 6:40am
Careful with the crossfit. I think crossfit is one of the reasons I injured myself. It was mostly due to bad form on my part Im sure, so be sure to start slow and work on flexibilty and range of motion before you try to hit that s#!t too hard. Usually the heavier weight training is done in the off season with the higher reps and lighter weight as the season approaches. I'd be on 60% max weight at 25-30 reps.
#2 Sat, 03/29/2008 - 8:23am
That crossfit sounds pretty good 'til you blow out your back doing power cleans or something. I love those explosive, creative type excercises, but you gotta be careful w/ some of the things they do. you'd hate to hurt yourself doing one those crazy workouts when getting ready for paddling is your goal.
#3 Sat, 03/29/2008 - 12:05pm
I also injured myself with Crossfit...tore something in my knee throwing around a kettle weight. I ignored it long enough to go away, but it took 6 months to return to normal. I recommend swimming, running and high rep weights focusing on back, shoulders and core. Do whole body movements, not isolated movements like bench or curls.
#4 Sat, 03/29/2008 - 2:23pm
Anouthere option is the local gym / community rec center. here it's108$ for three months they have all the weights you could need, instructor, all them treadmills, bikes, and the one I like Stairmaster. it works the cardio. They have a back one that helps I have always struggled with my lower back problem. and big ball to work on balance.
#5 Sat, 03/29/2008 - 3:31pm
Aquafiend is correct. Crossfit is all about functional movments - things you do every day ( or should!)
jump, run lift heavy things etc..
done badly, without a good fundamentals training, - it'll whomp ya when your not looking - or if your gym is full of overcompetitive chest thumping frat boys.
with the surge of crossfit affiliates out there - over 300 worldwide at last count and countless others using this "open source" fitness regeim there will always be injuries - the key to crossfit/brand x/gym Jones style workout regimes is scalability -
by desing, they should help you be good at "your sport" - paddling, snowboarding, what ever.. find a good one and go at your own pace.
I 've overdone it in previous years and paid the price!
#6 Sat, 03/29/2008 - 4:41pm
Jcp something or other(sorry for not knowing your name) and Mulus turned me onto crossfit in a previous thread and it's been kicking my ass ever since. I started slowly staying away from the Oly lifts ... subbing them out with more familiar exercises that hit the same muscle groups with out risking injury due to bad form. Their workouts are not only a test physically, but mentally as well... some of there WOD's(Work Out of the Day) are so intense that if you don't puke at some point you're doing something wrong. Not to say puking is the goal, but just the inevitable when shocking your system the way they force you to do. I've found their style and attitude towards fitness to be inspiring.
You can also check out rosstraining.com. He's got countless workouts posted by thousands of users and admins, from pro fighters to average joes. These guys are nuts and extremely helpful if you have any questions on exercises, nutrition... whatever you'll need to get you in shape. Many movs and threads to pick apart.
#7 Sat, 03/29/2008 - 10:42pm
gymjones has some sick ones, too. Floor wipers w/ 135lb bar, anyone?
#8 Sun, 03/30/2008 - 2:13am