Post by: Elkrunner on May 21, 2012, 10:46:49 AM
Post by: igotbigbulls on May 21, 2012, 10:51:37 AM
Post by: mfswallace on May 21, 2012, 11:01:55 AM
2 yrs ago my brother and I tracked a herd of 40 cows and calfs with 1 spike in it 12 miles from Buffalo rd into the Roza Creek area before catching up to them and being able to get a 150yd shot. :rockin: Another 3 miles out with head, heart and liver and we were beat!! got the rest a few hours later with some help from my other brother and a good friend. :brew: :cue: :brew:
Post by: coachcw on May 21, 2012, 11:17:04 AM
Post by: Giggles on May 21, 2012, 11:22:50 AM
Post by: PlateauNDN on May 21, 2012, 11:36:25 AM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
Post by: Pathfinder101 on May 21, 2012, 11:39:53 AM
Post by: dreamingbig on May 21, 2012, 11:52:19 AM
Post by: coachcw on May 21, 2012, 12:33:37 PM
Post by: Elkrunner on May 21, 2012, 12:38:33 PM
Accually I make a good push around the first of july , My body hurts so much allready that if I ran all year my feet and knees would be shot . I stay active year round with fast pitch and lifestyle. Really when it comes down to it a good steady pace is what it takes . I'm a big guy and I figure slow and steady with a heavy pack works best for me . one of these days i'm gonna just have the boys packem out for me , just not there quite yet.
I can't wait till my little guy becomes my own little sherpa
Post by: KopperBuck on May 21, 2012, 12:40:20 PM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
I'm looking to start this soon. How long does a typical workout last? What equipment do I need?
Post by: igotbigbulls on May 21, 2012, 12:58:46 PM
Post by: MtnMuley on May 21, 2012, 01:05:26 PM
:rockin: Another 3 miles out with head, heart and kidneys
So you left the liver for the kidneys?
Post by: Pathfinder101 on May 21, 2012, 01:07:46 PM
Accually I make a good push around the first of july , My body hurts so much allready that if I ran all year my feet and knees would be shot . I stay active year round with fast pitch and lifestyle. Really when it comes down to it a good steady pace is what it takes . I'm a big guy and I figure slow and steady with a heavy pack works best for me . one of these days i'm gonna just have the boys packem out for me , just not there quite yet.
I can't wait till my little guy becomes my own little sherpa
Yeah, crap...I'm still waiting. Mine is 13 and in great shape, but he only weighs 85 lbs. He can run up and down mountains all day, but putting a heavy pack on him is like tying him to a boulder... :P
Post by: hoytem on May 21, 2012, 01:11:00 PM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
did u see any real results from doing the lean?
Post by: PlateauNDN on May 21, 2012, 01:18:17 PM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
I'm looking to start this soon. How long does a typical workout last? What equipment do I need?about an hour 6 days a week. all ya need is a set of dumbells and a pullup bar and lots of ambition and drive.
:yeah: Majority of the workouts are an hour max. with stretching and cool down except a few of them call for abs which makes (depending on the program) it an hour and 16 mins. 2 or 3 times a week. I use the heavy weight bands and dumbbells.
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
did u see any real results from doing the lean?
Definitely, lost 50lbs on the lean program and the classic one im at about 14lbs for this month already. Classic is geared more towards getting stronger and building muscle while lean was more towards losing weight and getting lean basically. either way they are both challenging but, you start to see improvements after a couple of weeks if you're pushing yourself.
Post by: mfswallace on May 21, 2012, 01:52:58 PM
:sry: not kidneys- meant liver :chuckle::rockin: Another 3 miles out with head, heart and kidneys
So you left the liver for the kidneys?
Post by: washelkhunter on May 21, 2012, 02:11:21 PM
Post by: C-Money on May 21, 2012, 02:19:18 PM
Post by: JPhelps on May 21, 2012, 02:32:22 PM
Training with a little more determination for my trip into the BOB Marshall this year.
Post by: pianoman9701 on May 21, 2012, 02:44:08 PM
I do train even though I'm old. I try to hit the gym 3 times a week. I do the banking for my company and when it's not raining, I ride my bike to the postal boxes and around the block - 3 miles - and then ride to the gym - 4 miles round trip. My daughter and I do stuff on the weekends like walks and conservation stuff. Am I heavy? Yeah. But I can climb a hill with some weight and come back down with more.
I may have a heart attack one year taking out an elk, but that'd be better than wasting away in a hospital bed, for sure.
Post by: Huntbear on May 21, 2012, 02:48:38 PM
Guess I will stick with Keg shaped... Round is a shape after all... and I have a couple of stud muffins to pack out my elk if I shoot it in to bad a hell hole..... :chuckle: :chuckle: :chuckle:
Post by: sidehil on May 21, 2012, 03:58:51 PM
Post by: KopperBuck on May 21, 2012, 05:57:31 PM
:yeah: Majority of the workouts are an hour max. with stretching and cool down except a few of them call for abs which makes (depending on the program) it an hour and 16 mins. 2 or 3 times a week. I use the heavy weight bands and dumbbells.
What weights of dumbells would be appropriate? I've looked at some of the adjustable ones and they sure are proud of them. Easily over a couple hundred dollars.
Post by: SniperDanWA on May 21, 2012, 06:30:53 PM
I've contemplated P90, but afraid my body can't keep up with his speed. Plateau, is it a killer at first?
Post by: SkookumHntr on May 21, 2012, 07:06:58 PM
Post by: Guy on May 21, 2012, 07:18:06 PM
Of course it does help to be in better shape...
Post by: mtman on May 21, 2012, 07:21:23 PM
Post by: Kowsrule30 on May 21, 2012, 07:31:06 PM
But I did mow my lawn last week.... Took 2 1/2 days.... And that's on a rider!!!! I also watched my wife weed the garden while I drank a beer and coached a little..... Gotta get a preran derby car into my shop for repairs for June 2nd..... In all honesty I don't do much to get ready...... I'm always ready I guess.....
Post by: bobcat on May 21, 2012, 08:04:50 PM
Post by: jackelope on May 21, 2012, 08:06:56 PM
Accually I make a good push around the first of july , My body hurts so much allready that if I ran all year my feet and knees would be shot . I stay active year round with fast pitch and lifestyle. Really when it comes down to it a good steady pace is what it takes . I'm a big guy and I figure slow and steady with a heavy pack works best for me . one of these days i'm gonna just have the boys packem out for me , just not there quite yet.
Kris was telling me just the other day how he can't wait to pack out a bull for you this year.
:)
Post by: FC on May 21, 2012, 08:11:29 PM
Post by: bobcat on May 21, 2012, 08:12:43 PM
I really need to draw a good permit just for the motivation factor. If that doesn't happen- well, I'll probably do little to get in shape other than the exercise I get over the summer checking my trail cameras.Bobcat, I checked the backdoor to the backdoor results (super tricky)....and you were drawn for MOOSE, GOAT, QUALITY ELK....and the INCENTIVE TAGS-EASTSIDE ELK and DEER.
THANK YOU!
Tomorrow I will start jogging, and at lunch time I will walk the stairs during lunch.
Thanks again, nothing like a little motivation! :chuckle:
What really amazes me though, is how I was able to draw that goat tag without even submitting an application. :dunno:
Post by: DeerThug on May 21, 2012, 09:14:56 PM
gonna get another one.
Post by: PlateauNDN on May 21, 2012, 10:11:35 PM
Sniper, its killer at first but after the 2nd week your body starts to get the hang of all the new wrok its putting in andbefore you know it you're almost done and your ready for the next program to really. Push yourself.
Post by: Huntbear on May 21, 2012, 10:13:42 PM
I really need to draw a good permit just for the motivation factor. If that doesn't happen- well, I'll probably do little to get in shape other than the exercise I get over the summer checking my trail cameras.Bobcat, I checked the backdoor to the backdoor results (super tricky)....and you were drawn for MOOSE, GOAT, QUALITY ELK....and the INCENTIVE TAGS-EASTSIDE ELK and DEER.
THANK YOU!
Tomorrow I will start jogging, and at lunch time I will walk the stairs during lunch.
Thanks again, nothing like a little motivation! :chuckle:
What really amazes me though, is how I was able to draw that goat tag without even submitting an application. :dunno:
The WDFW wanted to thank you for all the money they are gonna screw ya for in the coming years.... :chuckle: :chuckle: :sry: :sry: :sry: :bash: :bash:
Post by: coachcw on May 22, 2012, 06:35:47 AM
yeah we have had a couple of ugly pack out in the past . the spot that i have in mind this year is brutal . I'm gonna have to figure a way out the bottom of the canyon . Going back up might not be an option . oh yeah I need the tag first !Accually I make a good push around the first of july , My body hurts so much allready that if I ran all year my feet and knees would be shot . I stay active year round with fast pitch and lifestyle. Really when it comes down to it a good steady pace is what it takes . I'm a big guy and I figure slow and steady with a heavy pack works best for me . one of these days i'm gonna just have the boys packem out for me , just not there quite yet.
Kris was telling me just the other day how he can't wait to pack out a bull for you this year.
:)
Post by: Odell on May 22, 2012, 07:13:51 AM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
I'm looking to start this soon. How long does a typical workout last? What equipment do I need?about an hour 6 days a week. all ya need is a set of dumbells and a pullup bar and lots of ambition and drive.
:yeah: Majority of the workouts are an hour max. with stretching and cool down except a few of them call for abs which makes (depending on the program) it an hour and 16 mins. 2 or 3 times a week. I use the heavy weight bands and dumbbells.Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
did u see any real results from doing the lean?
Definitely, lost 50lbs on the lean program and the classic one im at about 14lbs for this month already. Classic is geared more towards getting stronger and building muscle while lean was more towards losing weight and getting lean basically. either way they are both challenging but, you start to see improvements after a couple of weeks if you're pushing yourself.
With ab workouts, stretching and cool down it thought it was pushing 1.5 hours, plus not getting up off the floor for another half hour...
Post by: PlateauNDN on May 22, 2012, 08:42:43 AM
Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
I'm looking to start this soon. How long does a typical workout last? What equipment do I need?about an hour 6 days a week. all ya need is a set of dumbells and a pullup bar and lots of ambition and drive.
:yeah: Majority of the workouts are an hour max. with stretching and cool down except a few of them call for abs which makes (depending on the program) it an hour and 16 mins. 2 or 3 times a week. I use the heavy weight bands and dumbbells.Oh yeah im gettin ready. P90X second round and lots of extra cardio. Ready to back a big one out of the blues this year.
Nice, bigbulls. I'm on my 2nd round as well. I finished the lean and now on classic and just finished the 3rd week of classic. After nearly dying packing out my elk from last year I was not going to go in half A.. this year and started in Jan. keep up the good work. :tup:
did u see any real results from doing the lean?
Definitely, lost 50lbs on the lean program and the classic one im at about 14lbs for this month already. Classic is geared more towards getting stronger and building muscle while lean was more towards losing weight and getting lean basically. either way they are both challenging but, you start to see improvements after a couple of weeks if you're pushing yourself.
With ab workouts, stretching and cool down it thought it was pushing 1.5 hours, plus not getting up off the floor for another half hour...
If you're doing the lean program then you're looking at 50 minutes to 1hr and 20 mins. 2 days out of the week the workout is an hour with another 16 mins. for ab ripper x and then you have one day a week with yoga x which is close to an hour and half but, generally plan for at least an hour. :tup: If you're just starting then like Odell mentioned add another half hour to drag yourself off the floor. :chuckle:
I'm up between 4:15 and 4:30am and start putting in work and usually finish by 5:45 or 6:00am then wake the wife and kids up and get ready for the day.
Post by: cbond3318 on May 20, 2015, 12:48:21 PM
End goal being a quick and steady accent of South Sister here in Oregon for my 32nd birthday August 9th. :tup:
Its that time of year everyone!!!!
Post by: DIYARCHERYJUNKIE on May 20, 2015, 12:53:18 PM
I really need to draw a good permit just for the motivation factor. If that doesn't happen- well, I'll probably do little to get in shape other than the exercise I get over the summer checking my trail cameras.Bobcat, I checked the backdoor to the backdoor results (super tricky)....and you were drawn for MOOSE, GOAT, QUALITY ELK....and the INCENTIVE TAGS-EASTSIDE ELK and DEER.
THANK YOU!
Tomorrow I will start jogging, and at lunch time I will walk the stairs during lunch.
Thanks again, nothing like a little motivation! :chuckle:
What really amazes me though, is how I was able to draw that goat tag without even submitting an application. :dunno:
This post is funny cause you drew this year.
Post by: vandeman17 on May 20, 2015, 12:53:28 PM
Just stumble on to this thread and thought I'd drudge it up since it is almost 2 years ago to the day and ironically I started a program to get into "Elk" shape Monday :chuckle:
End goal being a quick and steady accent of South Sister here in Oregon for my 32nd birthday August 9th. :tup:
Its that time of year everyone!!!!
Good luck to you. My folks live in Redmond and can see Sister's from their house. We will be in the Chesnimus unit this fall so I too and working on getting into elk shape :tup:
Post by: buglebrush on May 20, 2015, 12:59:43 PM
Post by: coachcw on May 20, 2015, 01:00:12 PM
Post by: mp.hunter on May 20, 2015, 01:06:04 PM
My son fits perfect in my Stone Glacier meat shelf😏
Sent from my iPhone using Tapatalk
Post by: Elkrunner on May 20, 2015, 01:06:14 PM
Post by: cbond3318 on May 20, 2015, 01:08:45 PM
Vandeman17 thanks. This place is a playground for outdoors, wish I could stay after this Project.
Post by: kentrek on May 20, 2015, 01:18:09 PM
Post by: Tbob on May 20, 2015, 01:57:46 PM
Post by: cbond3318 on May 20, 2015, 02:01:26 PM
Post by: vandeman17 on May 20, 2015, 02:19:24 PM
Post by: hogslayer on May 20, 2015, 02:31:10 PM
Post by: rtspring on May 20, 2015, 02:35:26 PM
Post by: Tbob on May 20, 2015, 05:40:25 PM
Post by: Dhoey07 on May 20, 2015, 05:46:57 PM
I agree. The diet part for me is the worst. My girl looooves going out and being social. I just have such a hard time getting a salad and a water when on the other side of the menu is a pulled pork sandwich and beer.. Ugh!!!
Get that pulled pork! Just eat the salad first and try to eat only half the sandwich. Portion size is a big deal!
Post by: JimmyHoffa on May 20, 2015, 05:54:33 PM
Post by: vandeman17 on May 20, 2015, 05:58:18 PM
You have to eat an extra 7000 calories above your normal requirements to gain a pound (and also burn 7000 to lose). Eating a big pulled pork sandwich once a week probably isn't a biggie. It's usually snacking on sugary stuff that gets most folks--and they put sugar in a ton of stuff.
I believe 3500 calories equals 1 pound roughly so if over the course of a week you average taking in 500 calories more than you burn you will gain a pound per week. Opposite is true if trying to lose weight
Post by: JimmyHoffa on May 20, 2015, 05:59:53 PM
Post by: vandeman17 on May 20, 2015, 06:02:15 PM
Yeah, I changed it right after I typed it. Was thinking the recommend safe weekly limit. :bash:
I am a hard gainer so I follow my macros pretty closely :tup:
Post by: Dhoey07 on May 20, 2015, 06:04:31 PM
Post by: Karl Blanchard on May 20, 2015, 06:21:42 PM
Don't dump crap into your body like sugar, pre workout, cheap suppliments, etc. Gram of protein per pound of body weight, LOTS of veggies, and you don't have to control portions at all, just shovel it in and stay active. Limit your dairy and designate a cheat day or meal once a week and the weight will fall off. Your metabolism will burn more calories than a workout ever will so kick start it by eating healthy and eating OFTEN, will do you more good for fat loss then walking on a tread mill for 15 min. I may not look like a monster but I will hike farther, pack more, and come back for seconds over 98% of the guys out there. In the end, heart, grit, and determination will carry you farther than anything. Knee surgery in a month could slow me down a bit though :chuckle: Good luck you guys on meeting your goals for the season!
Post by: cbond3318 on May 20, 2015, 06:40:28 PM
Post by: cbond3318 on May 20, 2015, 06:43:01 PM
Post by: Karl Blanchard on May 20, 2015, 07:09:23 PM
And Elk shape is a bonus, I'm actually trying for "busy 2 year old son" shape! :chuckle:Hahaha! Ya I hate to tell you but there is no such thing! I literally just got done laying on the living room floor and sword fighting my 3 year old while I ice my knee :chuckle:
Post by: cbond3318 on May 20, 2015, 07:22:15 PM
And Elk shape is a bonus, I'm actually trying for "busy 2 year old son" shape! :chuckle:Hahaha! Ya I hate to tell you but there is no such thing! I literally just got done laying on the living room floor and sword fighting my 3 year old while I ice my knee :chuckle:
Now that's funny! We had an epic coat hanger sword fight earlier and I got my butt handed to me cause my arms are like jello from today's session! :chuckle:
Out 7 month old is not far behind either!
Post by: Karl Blanchard on May 20, 2015, 07:43:09 PM
Nice! :chuckle:And Elk shape is a bonus, I'm actually trying for "busy 2 year old son" shape! :chuckle:Hahaha! Ya I hate to tell you but there is no such thing! I literally just got done laying on the living room floor and sword fighting my 3 year old while I ice my knee :chuckle:
Now that's funny! We had an epic coat hanger sword fight earlier and I got my butt handed to me cause my arms are like jello from today's session! :chuckle:
Out 7 month old is not far behind either!
Post by: IBspoiled on May 21, 2015, 09:40:33 AM
So the plan is basically this, Start every meal with protein then decide if you want to ad carbs or fat, it's basically that easy.
E (energizing meal) = up to 5 fat grams and should include 20-45 net grams of plan-approved carbs.
S (satisfying meal) = up to 10 net carbs* and more than 5 fat grams.
FP (fuel pull meal) = up to 5 grams fats & up to 10 net carbs*
Basically when we eat fat and carbs together it spikes our blood sugar. To counter this our body produces insulin to reduce the blood sugar. The only way to store all the insulin we have produced is for the body to store it in a fat cell. Therefore we are creating fat every time we raise our blood sugar if we are not using that spike at that moment. So by eating this way, we do not spike our blood sugar and therefore do not create more fat cells and also our body starts using what it has stored and that is why you will see your body transform before you eyes. I really do recommend the book to get a complete understanding of how this all works, but it has sure worked for us and is so easy to follow. Did I mention I eat cheesecake for breakfast or lunch or dinner? How about bacon and eggs? Chocolate muffins? Simple and easy. Hope I encouraged some of you and didn't overwhelm your man brains. :yike:
Post by: nw_bowhunter on May 21, 2015, 12:39:54 PM
Post by: wsucowboy on May 23, 2015, 08:31:05 PM
Post by: snarkybull on May 24, 2015, 11:30:05 PM
Post by: vandeman17 on May 25, 2015, 07:00:09 AM
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post by: Elknut1 on May 25, 2015, 07:16:35 AM
ElkNut1
Post by: salmonchaser on May 25, 2015, 07:56:43 AM
Your old man and I were thinking about you and your workout a lot packing my bull out. Where the Hell is that kid we kept saying. Having hunted some of the nastiest ground Oregon has to offer for 47 years, I would offer your workout is spot on.
You'll be ready this fall, good luck.
Post by: Karl Blanchard on May 25, 2015, 08:14:24 AM
I know, I know this is crossfit and some will make fun but I like completing "murph" every few weeks to see how my fitness has improved. If you can complete this, you are in elk shape :tup:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Real pull ups or fake cross fit pull ups? :chuckle: :sry: :peep:
Post by: DIYARCHERYJUNKIE on May 25, 2015, 08:17:01 AM
Post by: DIYARCHERYJUNKIE on May 25, 2015, 08:18:36 AM
Post by: tgomez on May 25, 2015, 08:21:35 AM
I stay ready!!! Do some push ups, pull ups, dips, sit ups, squats, jog, followed by short wind sprints! Pays to be in shape! Make it a challenge. :tup:
Post by: vandeman17 on May 25, 2015, 08:52:43 AM
I know, I know this is crossfit and some will make fun but I like completing "murph" every few weeks to see how my fitness has improved. If you can complete this, you are in elk shape :tup:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Real pull ups or fake cross fit pull ups? :chuckle: :sry: :peep:
I never do kipping pull ups. They tear my hands up and I don't get the workout like normal ones :tup:
Post by: vandeman17 on May 25, 2015, 08:54:29 AM
vandeman17, how much time is reasonable for a guy to complete those exercises & running? Not trying to break any records here but curious what's reasonable! Thanks!
ElkNut1
I shoot for under and hour. It's all the pull ups that kill you. After a while you only do like 2-3 in a row then relax. The last mile is pretty much a power walk/very slow jog for me. :yike:
Post by: vandeman17 on May 25, 2015, 08:56:06 AM
Three hundred squats ! Just put more weight on there and do 5 sets of 10-25.
It's only body weight squats. No bar or anything. This wod is meant to build endurance not as much build strength.
Post by: Stein on May 25, 2015, 08:57:38 AM
Post by: vandeman17 on May 25, 2015, 09:04:48 AM
Just finished Murph yesterday, I put 20# of bricks in my backpack and carried a 45# plate on top of that for the last mile. 53 minutes.
Like a boss. Good stuff
Post by: Elknut1 on May 25, 2015, 09:29:03 AM
ElkNut1
Post by: vandeman17 on May 25, 2015, 09:40:21 AM
Thanks! I'm going to give it a shot & see how my 60 year old body handles it! I'll try & complete it in under an hour! :dunno:
ElkNut1
Good luck! My advice is to set a steady pace knowing its a grind. First few times I started too quickly and burned out.
Post by: Stein on May 25, 2015, 09:51:59 AM
Post by: Elknut1 on May 25, 2015, 10:31:46 AM
ElkNut1
Post by: tgomez on May 25, 2015, 08:16:31 PM
4.5 mile run, 40min or less
1.5 mile run, 12 min or less
300 meter dash, 70 secounds or less
Sit ups 60 sec, minimum 30
Push ups: As many as you can without taking a rest or knee, planking OK.
Strech before and after and you will be a MOUNTAIN GOAT come elk season.
Post by: coachcw on May 25, 2015, 08:23:40 PM
Post by: 7.62Warbird on May 26, 2015, 08:29:52 AM
Post by: Fullabull on May 26, 2015, 11:56:07 AM
Post by: zackmioli on May 26, 2015, 12:10:21 PM
If you are short on time but want to get a workout in, grab a kettlebell that works for you, I use a 35 or 45lber and set a timer for 15 minutes. Do as many sets as you can of: 10 swings, 10 squat thrusters, and 10 wide legged squats (hold kettlebell between your legs, squat til it's as close to the floor as possible and stand back up). See how many sets you can do then try to beat it the next week. Good all around workout that will get you sweating. :tup:
Post by: DIYARCHERYJUNKIE on May 26, 2015, 01:25:29 PM
Burns more calories than running. You'd have to run 8 mph for an hour to burn as many calories as jumping rope for an hour. 10- 20 calories per minute of jumprope. In one hour you can burn over 1200 calories if you are jumping fast.
Post by: stromdiddily on May 27, 2015, 10:16:51 AM
Jumprope.
Burns more calories than running. You'd have to run 8 mph for an hour to burn as many calories as jumping rope for an hour. 10- 20 calories per minute of jumprope. In one hour you can burn over 1200 calories if you are jumping fast.
Jumping rope is brutal. If you feel like adding a little extra, try it on grass or on grass in cleats. Tons of fun, I promise...
Post by: Magnum_Willys on May 27, 2015, 10:46:38 AM
If you can complete this, you are in elk shape :tup:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
We still get to hunt with a gun right ? Or do we gotta wrestlem to the ground ?
Post by: vandeman17 on May 27, 2015, 11:12:25 AM
If you can complete this, you are in elk shape :tup:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
We still get to hunt with a gun right ? Or do we gotta wrestlem to the ground ?
Whatever tickles your fancy. Its nice to have options right? :chuckle:
Post by: Jonathan_S on May 27, 2015, 11:29:03 AM
I know some dang good elk hunters who battle chronic injury who are more successful than most "mountain goats" ;)
Post by: fishngamereaper on May 27, 2015, 02:06:24 PM
Besides that nothing builds elk shape like elk country. I know a couple guides in Montana. They don't work out, lift weights or supplement. But they would put the best elite athletes to shame in elk country. I'm in good shape but its sea level shape. Huge difference, no matter what I do at sea level it really doesn't prepare you for 5-6000ft. When I lived in EBurg I noticed it was easier to stay in elk shape just being active. Not so much at sea level.
Post by: cbond3318 on May 27, 2015, 02:36:57 PM
Post by: WA hunter14 on May 27, 2015, 02:46:55 PM
One minute cycles of wall squats and planks...see how long you can go before everything is jello....
Besides that nothing builds elk shape like elk country. I know a couple guides in Montana. They don't work out, lift weights or supplement. But they would put the best elite athletes to shame in elk country. I'm in good shape but its sea level shape. Huge difference, no matter what I do at sea level it really doesn't prepare you for 5-6000ft. When I lived in EBurg I noticed it was easier to stay in elk shape just being active. Not so much at sea level.
a few years ago i was in cheyenee WY wich has a elevation of 6000 and i thought id go on a run... holy crap it was such a difference!!
Post by: SemperFidelis97 on May 27, 2015, 07:09:10 PM
Post by: dr.derek on May 27, 2015, 07:16:35 PM
Post by: Magnum_Willys on May 27, 2015, 07:30:58 PM
"The SEALFit standard for Murph is 75-minutes. If you break Murph down into component parts, most people can run two ten-minute miles without exhausting themselves, leaving 55 minutes for the rest of the work. A common way to perform the workout is to do 20 sets of 5 pull ups, 10 push ups, and 15 squats. If you did a round of that every two minutes, you’d actually wind up with a sixty-minute Murph."
3-Week Training Program to Crack Murph
http://breakingmuscle.com/functional-fitness/a-3-week-workout-plan-to-crush-murph
Post by: vandeman17 on May 28, 2015, 05:16:30 AM
Post by: jackelope on May 28, 2015, 06:13:09 AM
Post by: Miles on May 28, 2015, 06:20:55 AM
Post by: DIYARCHERYJUNKIE on May 28, 2015, 06:51:30 AM
I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
Post by: DIYARCHERYJUNKIE on May 28, 2015, 06:53:12 AM
Post by: Jonathan_S on May 28, 2015, 06:57:24 AM
~BroScience
Post by: jackelope on May 28, 2015, 07:06:02 AM
One a day.
For 100 days. Didn't think of that.
Post by: vandeman17 on May 28, 2015, 07:12:28 AM
I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5
Post by: stromdiddily on May 28, 2015, 09:33:05 AM
I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5
Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.
A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.
And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence
Post by: vandeman17 on May 28, 2015, 09:39:51 AM
I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
Yes I have done and do kips depending on the workout. For murph, I use it as a benchmark so I like to do regular pull ups. I kick my knees to my chest slightly on my last few reps because my back and arms are toast.
I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5
Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.
A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.
And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence
Post by: stromdiddily on May 28, 2015, 09:44:58 AM
Pretty much exactly how I do them.
Toughest part of murph for me is the push ups. I've got go-go-gadget arms which makes it a long way to move. My best is 48 minutes and that was with sub 7 minute miles on both ends :bash:
Post by: vandeman17 on May 28, 2015, 09:55:51 AM
:tup:
Pretty much exactly how I do them.
Toughest part of murph for me is the push ups. I've got go-go-gadget arms which makes it a long way to move. My best is 48 minutes and that was with sub 7 minute miles on both ends :bash:
Push-ups I can bang through pretty quick actually and that is usually where I make up time because my miles aren't that quick, especially the second after those devil air squats. Feels like I have ankle weights on :yike:
Post by: Karl Blanchard on May 28, 2015, 10:19:26 AM
Post by: stromdiddily on May 28, 2015, 10:22:47 AM
Actually, "cheating" is call bad form, and bad form produces less results AND is a major cause of injury! Kips=torn ac joints in your shoulder, swing in a curl=lower back and shoulder sprain, arching your back during bench=ac joint tears and back issues. Adjust your weight and lower your reps so you can perform the lift properly and safely guys.
Don't think I could disagree with that more but to each their own :brew:
Post by: Karl Blanchard on May 28, 2015, 10:35:52 AM
Post by: stromdiddily on May 28, 2015, 11:33:01 AM
99% of S&C programs don't advocate Crossfit programming because CF is not specific enough to that particular field...and I agree with them. I think Crossfit can be fantastic for GPP but if you're training for a specific sport, it's not going to be enough. If you are up for some reading google "Eric Cressey Crossfit for baseball" and "Lee Hayward cheat reps"
Post by: Karl Blanchard on May 28, 2015, 02:43:51 PM
Post by: Jonathan_S on May 28, 2015, 02:57:42 PM
Post by: stromdiddily on May 28, 2015, 03:00:04 PM
I want to run my mouth so bad right now. :-X I'll just say I'm in BLRman's camp :tup:
Well we've derailed this thread pretty good. Next time I find myself over on the good side, I'll hit you both up and we can finish the debate over a beer or three
Post by: Jonathan_S on May 28, 2015, 03:07:30 PM
Post by: SemperFidelis97 on May 28, 2015, 03:25:43 PM
:tup:
Pretty much exactly how I do them.
Toughest part of murph for me is the push ups. I've got go-go-gadget arms which makes it a long way to move. My best is 48 minutes and that was with sub 7 minute miles on both ends :bash:
Push-ups I can bang through pretty quick actually and that is usually where I make up time because my miles aren't that quick, especially the second after those devil air squats. Feels like I have ankle weights on :yike:
The squats are what got me I did my pullups 3 sets of 20 followed by an 18 a 12 then a 10, and the pushups I did 4 sets of 50. I ran a 7:20 on my first mile last mile was closer to 9:30, and my legs were cursing me the whole way. I will try again in a month, and post my results a good portion of june will be vacation time in Florida so we will see how good I am while using the condo facilities.
Post by: jackelope on May 28, 2015, 04:04:31 PM
pretty light derailment. 3 for sure ;)3 isn't going to do anything to help you improve your Murph time.
:yike:
Post by: Jonathan_S on May 28, 2015, 04:06:03 PM
pretty light derailment. 3 for sure ;)3 isn't going to do anything to help you improve your Murph time.
:yike:
Don't. Just...don't. :chuckle:
Post by: DIYARCHERYJUNKIE on May 28, 2015, 05:00:06 PM
I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5
Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.
A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.
And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence
No I won't ever try to kip up... If you can't do the rep strict than its definitely not going to increase anything. Lift more volume?!?? No way! Cheat reps do help at the end of a very long workout of strict compound lifts. But starting your workout with cheat reps is not how to increase anything. It will actually do what blr said and hinder your workout. Even Arnold said cheat reps help with gains. But he would never say that's the way to increase strength, mass or volume of lifts. No way.
The only time to do cheat reps is after the muscle is exhausted from strict safe lifts. When I can't lift anymore I swing my back to get an extra five. So when I see kip ups and horrible form from most all crossfit elites. I figure, man that girl should not be lifting that over her head so many times so fast with such horrible form. The bars leaned so far it hurts my arms. Crossfit is dangerous when done correctly. The trainers and followers are advocating the wrong kind of physical fitness. The kind that hurts you rather than helps you.
Post by: stromdiddily on May 28, 2015, 05:29:40 PM
I'm thinking I didn't do a very good job explaining my point because what you described is exactly what I'm talking about and advocating for. If I'm doing dumbbell rows to failure, the first x amount will be completely strict but I will absolutely get some body into it to grind our the last couple reps...I'm having a really hard time picturing myself doing 100 pull-ups.
there kip ups.
I, as well of the guys I complete it with, do strict pull ups. 5 sets of 10 then 10 sets of 5
Have you tried to kip? While it might not isolate your back as much, they will crush your lungs.
A kipping pull up is just like any other cheat rep (popping your butt up during the bench, a swing during a curl, etc.). When used correctly, any of the aforementioned "cheats" will allow a lifter to move more volume and increase strength.
And before it begins, I'm no crossfit fanboy...just a firm believer in empirical evidence
No I won't ever try to kip up... If you can't do the rep strict than its definitely not going to increase anything. Lift more volume?!?? No way! Cheat reps do help at the end of a very long workout of strict compound lifts. But starting your workout with cheat reps is not how to increase anything. It will actually do what blr said and hinder your workout. Even Arnold said cheat reps help with gains. But he would never say that's the way to increase strength, mass or volume of lifts. No way.
The only time to do cheat reps is after the muscle is exhausted from strict safe lifts. When I can't lift anymore I swing my back to get an extra five. So when I see kip ups and horrible form from most all crossfit elites. I figure, man that girl should not be lifting that over her head so many times so fast with such horrible form. The bars leaned so far it hurts my arms. Crossfit is dangerous when done correctly. The trainers and followers are advocating the wrong kind of physical fitness. The kind that hurts you rather than helps you.
Also FWIW - volume is generally defined as reps x weight. So if you're swinging on the last five pull ups...you're adding volume
Post by: DIYARCHERYJUNKIE on May 28, 2015, 07:26:20 PM
Post by: vandeman17 on May 28, 2015, 07:35:16 PM
No Im not. It adds to a completely different muscle than a strict rep would use. That applies to most every kind of cheat rep. When my arm cant lift the weight anymore I use my back and my chest to lift it and I swing a bit. Not the same effect as lifting the weight strict. I don't bother with cheat reps most often. If I want arms I work arms. If I want shoulders, back and chest I work those areas. I don't waste my time doing kip ups to get a chest, lung or back workout. Cause those things cant work any part of your arms. That's why lifting/training is so great cause you can focus the certain muscle groups that you want to hit. And that's why cross fit is so lame cause it tries to turn pull ups and deadlifts into a cardio routine with very little regard to safety and a major following of folks who don't know better. :twocents:
Tell us how you really feel about crossfit. :chuckle:
Post by: DIYARCHERYJUNKIE on May 28, 2015, 07:40:51 PM
Post by: stromdiddily on May 28, 2015, 08:00:40 PM
Post by: DIYARCHERYJUNKIE on May 28, 2015, 08:09:17 PM
Post by: stromdiddily on May 28, 2015, 08:28:48 PM
Post by: Deer slayer on May 28, 2015, 09:05:49 PM