A New Kind of Workout: Benchpress

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Exploring and stretching, benchpress tabata

I'm still sore from yesterday so today was stretching, working a few things over. First time at the downtown Y. Did some inverted situps (I still don't like blood rushing to my head) bench presses, cycled a little, rowed a little. Just getting used to the place.

Discovered a great x-fit style exercise:

With an empty barbell, (45#)
As many benchpress reps as possible in 20 seconds, rack and rest 20 seconds.
Repeat 11 times.
Score is [either] min. per round OR total, haven't decided.

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About the Tags

More Efficient: This exercise is measured by counting rounds of the exercise completed in a given time, usually 20 minutes. It expresses the ability to do more work in a given amount of time, and is a balance of strength and speed. The goal for next time is to be able to do more work in the same amount of time. Most associated with gymnastics and calisthenics.

More Strength: This exercise is measured by recording the amount of weight moved. The goal for next time is to move more weight, safely and with excellent form. The addition of weight is a slow process; quick additions create injury. Olympic powerlifters generally have the most strength.

More Speed: This exercise is measured in time. Although similar to "More Efficient," the idea is to do the same work faster than before. This includes running but also weightlifting a set number of reps, faster and faster.

Other: The "named" workouts (Helen, Filthy Fifty, etc.) are benchmark workouts. They are useful to see how you have improved since last time.

About Crossfit:

In my own words, Crossfit is about: Going bigger: get the most work done in a given amount of time. Going faster: get a given amount of work done in the shortest amount of time. Going stronger: move the greatest amount of weight. Avoiding routine: keeping your mind and body challenged through constant variability. Whole body motion: the real world never requires calf raises. It requires picking a child up off the ground and running a mile to get him to the hospital. Train for what you need to do, not what you want to look like. Closely related... Function, not image: Fitness serves your ability to do more things bigger, faster, and stronger. Although it inevitably creates a more athletic appearance, this is not the goal. Crossfit values what you can do, not what you look like. Where you are: Crossfit is not just for Olympic athletes. It's for grandmas and teenagers and middle aged guys. The human body has the same basic form, so it would follow that the exercises the human body needs are the same for everyone. Yet Crossfit acknowledges the differences in bodies with its "scalability." It is designed to be modified to meet you where you are, and to challenge you from there. If you're obese and can't do a pullup, Crossfit is for you. If you're a Navy S.E.A.L., Crossfit is for you. It is designed to put the same basic demands on the human body, but accounts for variables. Community: You are not made to be alone, and your workout should not emphasize isolation. Far from using a machine on your own, Crossfit is only at its best when you have the encouragement and coaching from other people. Recording your times and weights creates friendly competition. You need other people in your life, and your soul suffers if you don't have that. Let your workout serve your soul, not just your body.

A New Kind of Workout

Exploring and stretching, benchpress tabata

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Benchmarks and Types

About the Tags

About Crossfit:

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