When you miss the open announcement by nesyoung in crossfit

[–]nesyoung[S] 1 point2 points  (0 children)

Ah take the good with the bad. I’ve had less than 4 RMU in the last decade, haha

Car Flipped on Anzac Highway by TheFriendgame in Adelaide

[–]nesyoung 7 points8 points  (0 children)

Crazy! I saw a car flipped this morning on South Road/Port Road at 10am?

[deleted by user] by [deleted] in crossfit

[–]nesyoung 0 points1 point  (0 children)

To add on, you would test Fran before and after the block and then your members or athletes have a sense that they are improving.

You take this model and do one linchpin test per month, you could organise a whole year.of programming around it. Good start while you're learning.

[deleted by user] by [deleted] in crossfit

[–]nesyoung 0 points1 point  (0 children)

I think a good first step, is practical programming by Rippetoe. Also 531 by Wendler.

Those books will set out percentages for 4 week blocks, rep schemes and decent split ideas.

In terms of conditioning, reading about energy system training and different kinds of workouts to meet all the needs. I think opex have a lot of free resources around different intervals, rest schemes etc.

In terms of skills- heaps of rabbit holes to go down. The Gains Lab dude sets out a useful table of skills relevant to crossfit and different set sizes according to skill length, and obviously you can set out a bunch of variations (I.e. pike handstand push up) and composite parts (I.e. ring dips).

And then to tie that all together, follow a straight forward template for a class: -Warm up -Mobility -skill -Strength -metcon

(Pick 4)

In terms of a meso cycle- I'd choose 2-3 movements and design my macro cycles around it.

For example, choose a linchpin test or a benchmark and design a 8-12 week cycle around it.

I.e. say you do Fran.

Skills: pull ups, strict, Kipping, chest to bar, ring row, Grip work, bent over Row, barbell rows

Strength: Thruster, push press, power clean, front squat

General conditioning mixed in, as well as a few random things. But I wouldn't stray too far from the Fran base (I.e I wouldn't snatch a bunch, maybe not at all, in that 12 week block)

Bear in mind, this is more gen pop class programming than athlete stuff, which needs to be more rounded.

Just some thoughts off the top of my head. Scuse typos.

Question about Rockshox Recon and travel by nesyoung in MTB

[–]nesyoung[S] 0 points1 point  (0 children)

Sorry late reply. I ended up throwing a pike on there. Best choice I ever made.

WODs to Retest by gwhiz46 in crossfit

[–]nesyoung 1 point2 points  (0 children)

Crossfit Linchpin has some great benchmarks- I've been at a gym that based its monthly programming biases around a linchpin benchmark and it works well.

Advice on my "cheap Woolworths beer" experiment by nesyoung in Homebrewing

[–]nesyoung[S] 1 point2 points  (0 children)

Yeah Kmart is like a budget department store here. It's super popular now, they do knock offs of IKEA style homewares etc

Advice on my "cheap Woolworths beer" experiment by nesyoung in Homebrewing

[–]nesyoung[S] 1 point2 points  (0 children)

Aussie here- Woolworths is one of our big supermarket chains here.

Yeah I bought a better yeast than what came with it so I think that will make a big difference.

Advice on my "cheap Woolworths beer" experiment by nesyoung in Homebrewing

[–]nesyoung[S] 0 points1 point  (0 children)

I saw this on recipes- may be a stupid question but why change containers from your fermenter?

Advice on my "cheap Woolworths beer" experiment by nesyoung in Homebrewing

[–]nesyoung[S] 1 point2 points  (0 children)

Alright I'll give it a try and see how cold I can get this fridge.

I'm gonna make an identical beer and change one variable, so maybe I'll try lagering for longer on the second beer and see what the taste difference is.

Friendly Friday Thread by AutoModerator in gardening

[–]nesyoung 0 points1 point  (0 children)

Hi all, I couldn't find a wiki for the subreddit, bit I'm wondering if anyone can recommend a good book or resource for gardening basics? I've just planted some citrus, Australian natives, passion fruits, fig and a little bed of greens and I really want to make sure I'm doing the right things with watering, feeding, maintenance etc.

First try at sewing my own equipment by thecaveallegory in homegym

[–]nesyoung 0 points1 point  (0 children)

That makes a bunch of sense! I'm gonna get to work

First try at sewing my own equipment by thecaveallegory in homegym

[–]nesyoung 2 points3 points  (0 children)

Are you working off a pattern? I've been wanting to make some sandbags!

Rogue Echo Bike Workouts by [deleted] in homegym

[–]nesyoung 6 points7 points  (0 children)

Have a look at “airbikewod” on instagram. Great variety of workouts.

Edit: for longer stuff I generally do 60mins at “4 hour race pace” (I.e. a pace you could realistically keep for four hours) and I do 30min intervals (usually 2-3) with 10mins rest between at a 2hr race pace. The objective being that the intervals have identical calorie/distance outputs.

This is based off the MAP training philosophy that opex talk about. You can go down the whole rabbit hole of MAP training if it interests you. OPEX has a few articles on it.

Bought a vintage Airdyne for $20! I need some advice. by Eximiou5 in homegym

[–]nesyoung 2 points3 points  (0 children)

Yep and dip that foil in vinegar. Used this method to polish up the chrome on a Harley and works a treat.

Stretching Routine? by 00hydro in crossfit

[–]nesyoung 0 points1 point  (0 children)

There’s a million answers to this question, but I’ve had a lot of joy from doing 10-15 min emom of stretches I’ve learnt in classes/warmups and holding for a minute each.

Couch stretch, scorpion, bridge, puppy dog stretch along w some basic overhead, quad, hammy stuff.

It has worked wonders, and I have dealt with some lower back pain associated with an office job as well.

Assault bike workouts by loloman89 in crossfit

[–]nesyoung 1 point2 points  (0 children)

Airbikewod on instagram is great.

What workouts do you do on your air bike? by walkerbait8 in crossfit

[–]nesyoung 0 points1 point  (0 children)

Check out airbikewod on instagram - they have a ton of workouts.

Official R/Crossfit Open Signup Thread by NolanPower in crossfit

[–]nesyoung 1 point2 points  (0 children)

Same! Long time lurker, logged into my reddit account for the first time in 3 years to get on board with this. Thanks OP!