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About Anivair

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  • Birthday 11/12/1977

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    Columbus, Ohio
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  1. So I make Ghee the way most Indian people make it: put butter in a big pan on low heat and let it go. it will melt and then it will bubble once and then it will bubble twice. You let the water boil out (rather than just separating) and let the milk solids go brown. Let it cool a bit and it will settle. Then just strain it through some cheesecloth. It's easy and makes a nice nutty caramel-like flavor. This takes about an hour.
  2. Good eye, dude. Wendler's boring but big was the other protocol I was reading when I worked this out. He'd be pissed at me for taking a cue from him rather than just doing his program, but I can live with that.
  3. You're both right and I neglected to mention that the supplemental work will include a lot of rows and KB swings. I just didn't mention them because they're not lifts.
  4. Tell me about it, dude. I feel like a tourist.
  5. Having taken a bit to address some ideas and working out my schedule, I think I'm aiming for this (a variation on Pavel): Monday – heavy squat, form work Tuesday –off Wednesday –heavy BP/OHP, light Squat Thursday – off Friday – off Saturday – heavy Deadlift, light BP/OHP Sunday – off Bench and OHP will alternate weeks. form work will be a very light (50-70% for 4x10-12) on whatever feels like it needs work. Since it's on a heavy squat day, either the light squat day will serve double duty or we'll throw in some very low weight high rep form work on Saturday. Lifting worko
  6. I actually do this pretty regularly, just to keep myself honest and make sure I'm not sliding into slop, but I'll get it looked at again. Worth mentioning: I've also had some hip issues lately. And by hip I mean sciatic nerve scarring, so it may be that a 1RM is easy for me, but after a few reps my form starts to suffer not due to the weight but the repetition. I've been working it out and seeing a therapist for it lately. It's helping.
  7. Hey, thanks! that's one I had not seen before. I was leaning toward Pavel's protocol as well so I'll take a look at this. I think some work in the 8-12 (or even more) range at lower weights will also be of some benefit in making things stable (because assistance muscles) so we'll see how that goes.
  8. So I've been following the jassafit.com programming for a while (it looks a lot like Wendler) and I have been making gains, but I'm not feeling stable on multiple reps. For example, my 1RM for a squat is 365 but ask me to do 3 reps at 300 and I'm not sure I can finish. I even feel unsure of myself at 70%. Same with my press. I'm wondering if it's just a combination of too infrequently lifting and going to heavy weight and low reps too fast. I squat (or press or bench, etc) once every 4 workouts. Those happen 3 days a week, so any given lift happens every week and a third. If w
  9. So it's been too long since i did a challenge here and it shows. For about a year I've been saying that the ring around me is baby-fat (and it was). But let's face it: my daughter is coming up on one and a half and I'm still not myself. it's time to stop blaming the baby and just admit that I got out of shape and have been too lazy to get back in shape. Which ends now. So we go back to my basics. Paleo eating, good sleep, meditation. In the mix: a heavy lifting rotation. I've been biffing a few of my heavy days lately and I don't know why, so investigating that will be a big part
  10. I feel like the real secret to successful crossfit is not allowing your form to suffer. You go till your form breaks. Once you can't do a thing right, you can't do it.
  11. I find that a good jump is all ankles for that sort of thing. Practice makes perfect with jumps. Jumping is actually something I'm really good at. Maybe I'll do a video sometime.
  12. they did not that day (I imagine they have suggestions, I just wasn't in a learning-double-unders place). That said, here's a pretty good link (the link blows, but the video is good). he also makes a great p oint: double unders are only one thing you can suck at do with a jump rope. So far I have learned to suck at attempt singles, doubles, skipping rope, and a variety of other neat stuff. I usually fail at these things, but I'm getting there.
  13. Yesterday's WoD had no running, but it DID have jumping rope (double unders). it was probably the hardest WoD I've ever done. Cardio, man. it gets me every time. Warm Up: normal stretching, tabata exercises (air squats, push ups, leg flutters, lunges) (and to be fair, they weren't tabata, they were just timed like that). Skill Work: Back Squats. I did a heavy set that topped out at 205. not bad for 8 months off. WoD: 30 double unders (I did 50 singles)20 hollow rocks (I did 14 and I hated it)10 goblet squats at 65#5 rounds for time. (I did 4) 17:35. I'll take it. I was wreck
  14. I think I've got the anxiety figured out. It's about the WoD. If I knew on some fundamental level that I'd not be asked to, say, do a lot of running, I might feel better. I really hate running. I think that's it.
  15. @Machete: I agree about the cert. And it's worth mentioning that even if CrossFit DID allow you to train after a weekend long course, that's still a misnomer (because that weekend is more like a test to see how well you picked up all the stuff you've been learning till then) and that it's actually a lot more training than most places require. Do you know what i need to do to train you in the state of Ohio as a professional trainer? Charge. There is no certification required at all. personally, I think trainers should have at least something to prove that they did the bare minimum (I was c
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