STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Does he have a similar video to help us with the treadmill plateau?

Incline and decline treadmill, duck walk, running lunges, hurdles, weighted vest and a parachute. Should have you under a 4 minute mile within a few weeks.
 
I LOVE crossfit...it's been nothing short of fantastic since I signed up for it last year. I'm much stronger since I began...that being said, I don't mess with anything that has to do with butterfly/kipping. Strict ONLY for me (regarding pullups or HSPUs.)
 
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Still don't understand the purpose of anything other than strict pull ups. Instead of doing 100 butterfly or kipping, why not just do 50 strict?
 
I did crossfit for probably about a year and half.. and stopped maybe 2 years ago now

I think in small doses it can be cool, 2 or 3 times a week.. thrown into regular workout routine, change of pace kinda deal

unfortunately, aint too many options in the Bahamas.. and I think the coach was terrible here (no clue if he got better or what).. too much overworking the same muscle groups on consecutive days

having said that, for the numbers you gotta do in crossfit.. gotta do butterfly or kipping pullups.. if you're at the gym regularly, there is no point

I swam growing up and essentially you're saving your arms by the motion/momentum.. most people who have never swam competitively in their lives make the same mistake when trying to swim butterfly (hell, a ton of people who have swam competitively make the same mistake)

you should only be powering through with your arms/shoulders when you're in an all out sprint.. other than that your stroke recovery should be relaxed like a wave, with the power of your kicks carrying your arms through (you get 2 kicks per stroke when done right.. the bigger kick at the top, then a smaller one at the bottom)
 
My first time doing Murph...

I did a 5-5-15-5 rep scheme (20 rounds...strict pullups.) The hardest part, to me, was the last mile after all the air squats.

I really took my time and enjoyed the entire workout.

I did 1/4 Murph a few weeks back in a shade over 7:00 (I went all out), so I was hoping to do the whole thing in under 45. 50:28 was my time.

I was GASSED afterwards. But it was a good feeling to finish.

You did that time with a vest? If so, that's not bad at all!!!!
 
The folks doing butterfly/kipping PUs were the ones who ripped their hands open during the workout yesterday....
 
The folks doing butterfly/kipping PUs were the ones who ripped their hands open during the workout yesterday....

Yeah my hands are at the point where I tear the metal off the bar, not the other way around lol

Oly lifting does more damage to my hands than the ridge bar...
 
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Really thinking about leaving retro and finding a powerlifting gym in north NJ. I wish I were in Cali. I'd love barbell brigade to be my home gym
 
How often yall take the 4-5 day rest jig?

Thinking of taking one now til Saturday. Imma be working out heavy in the summer, figure take a good 5 days rest since I havent taken that many days off in months. Body feels good, lower back a bit sore ( as usual :lol:) so im still kinda deciding.
 
Really thinking about leaving retro and finding a powerlifting gym in north NJ. I wish I were in Cali. I'd love barbell brigade to be my home gym
Fam, thanks for mentioning Barbell Brigades. I had no idea it existed and it's like 10 minutes from my family's place in LA. It sounds pretty ideal with the number of racks they have. Gonna have to get a day pass when I'm back for the holidays. 
nthat.gif
 
 
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anyone else dirty bulking af? just been eating bagels with butter, alcohol and rice from taquerias trying to add weight the old fashioned weight all month. it's my birthday month which lended itself to the gluttony. i've def added some pounds, which bodes well for my training to destroy planets.

I will transform into SSJ Hyper Cutter by end of summer.
 
Really thinking about leaving retro and finding a powerlifting gym in north NJ. I wish I were in Cali. I'd love barbell brigade to be my home gym
That would be tooooooo ******* awesome, there are some legit monsters there.

Are you near NY? Coliseum Gym look pretty bad ***, a few top lifters are there like Kevin Oak.
 
anyone else dirty bulking af? just been eating bagels with butter, alcohol and rice from taquerias trying to add weight the old fashioned weight all month. it's my birthday month which lended itself to the gluttony. i've def added some pounds, which bodes well for my training to destroy planets.

I will transform into SSJ Hyper Cutter by end of summer.

Always
 
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Gotta get every bad ***** up in Equinox and get em to let you know if they a freak or not.
 
Wish there was some sort of powerlifting gym in ATL. I have to do deadlifts at LA Fit which means no dropping weight and no deadlift platforms...
 
 
Fam, thanks for mentioning Barbell Brigades. I had no idea it existed and it's like 10 minutes from my family's place in LA. It sounds pretty ideal with the number of racks they have. Gonna have to get a day pass when I'm back for the holidays. 
nthat.gif
 
HUGE fan of the Youtube videos of the gym founder, Bart Kwan. Real funny guy and the dude is a serious beast
 
Yea that's him.

The stuff they do w JKfikms and Barbell Brigade is awesome.

And as an Asian it's good to see a peer really be successful.
 
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